The 10 foods are:
- Beans – just about any kind – either dried or canned. Beans are full of fiber, good sources of protein, and add magnesium and potassium to the diet. Additionally, they are low in fat.
- Dark green leafy vegetables. Kale, spinach, collard greens, Swiss chard, mustard greens, broccoli, cabbage and some types of lettuce fall into this category. In addition to vitamins and minerals, these vegetables provide fiber as well.
- Citrus Fruits. Well-known for their abundance of Vitamin C, the pulp of lemons, limes, oranges, and grapefruits also add fiber to a diet.
- Sweet Potatoes. They provide vitamin A as well as fiber.
- All types of berries. Their rich colors are indicative of their abundance of anti-oxidants, known to strengthen the immune system. Berries also contain vitamin A.
- Tomatoes. Whether raw or cooked, tomatoes are a rich source of vitamins C and E, as well as iron.
- Salmon and other fish high in Omega-3 Fatty Acids, such as mackerel, sardines, and anchovies. Omega-3 Fatty Acids are believed to lower triglycerides.
- Whole Grains. The germ, bran, and endosperm of the seed must be present in order to qualify as whole grain, according to the Whole Grains Council. Millet, quinoa, rolled oats, barley, and popcorn, in addition to rye and whole wheat, provide a sampling of whole grain foods.
- Nuts and Seeds. These contain healthy fats, including Omega-3 Fatty Acids. Walnuts and flaxseeds are good choices.
- Lowfat dairy products like milk and yogurt. These foods provide calcium, and if fortified, vitamin D as well.
More ways of superpowering the nutrition of a diabetic diet can be found in the book. “What Do I Eat Now? A Step by Step Guide To Eating Right with Type 2 Diabetes” which is published by the ADA.
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