Top 10 Foods for Diabetes

1. BEANS

-       Kidney, pinto, navy or black beans

-       High in fibre: 1/3 of RDA in ½ cup

-       Good sources of magnesium and potassium

-       Good source of protein: ½ cup provides as much protein as an ounce of meat without the saturated fat

2. DARK GREEN VEGETABLES

-       Spinach, collards, kale

-       Rich source of potassium, phosphorus, magnesium, calcium, sodium, iron, vitamin E, A, C, K, copper, zinc and many other mineral components

-       Full of natural omega 3 fatty acids and glutathione

-       Help your body absorb the carotenoids in other vegetables

3. CITRUS FRUITS

-       Grapefruit, oranges, lemons and limes

-       Rich source of vitamin C, vitamin B6, B1, B12, magnesium, potassium, thiamin, niacin, riboflavin, folic acid, iron and folate, amino acids, proteins and tryptophan

-       Tryptophan is converted to serotonin which helps you sleep better, elevate your mood and control your appetite

-       Also contain electrolytes essential for maintaining fluid levels in your body

4. SWEET POTATO

-        Rich source of the carotenoid (betacarotene), vitamins A, B, C, and essential minerals like iron, phosphorus, calcium, and potassium

-       Contains riboflavin and niacin

-       Contains folic acids that can reduce homocysteine level

-       Contains glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health

5. BERRIES

-       Rich source of vitamin C, magnesium, potassium, calcium, and folate

-       Contain phytochemicals and flavonoids that may help to prevent some forms of cancer

-       Blueberries and raspberries also contain lutein, which is important for healthy vision

6. TOMATOES

•       Rich source of the carotenoid, Lycopene,
vitamins A, B, C, K and essential minerals like iron, phosphorus, calcium and potassium

•       Lycopene is a powerful antioxidant and inhibitor of prostate, lung, breast, and endometrial cancer cells. Research has also indicated that the lycopene in tomatoes can help older people stay active longer.

•       Contains nicotinic acid that can reduce blood cholesterol

•       Contains glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health

7. SALMON

-       Rich source of omega-3 fatty acids

-       Rich in essential minerals like iron, calcium, zinc, selenium and phosphorus and vitamins A, B and D. Selenium is necessary for building up of tissues, hair, nails etc. Vitamin D helps boost glutathione level.

-       Contain folic acids that can reduce homocysteine level 

-    Good source of easily digestible proteins (amino acids)

8. WHOLE GRAINS

•       Source of magnesium, chromium, omega 3 fatty acids and folate

•       Pearled barley and oatmeal are a source of fibre and potassium

9. NUTS & SEEDS

-       Rich in arginine, antioxidants and vitamin E that can reduce cholesterol levels

-        Contain folic acids that can reduce homocysteine level

-       Magnesium, calcium and potassium in nuts reduce the blood pressure

-       Almonds are also rich source of magnesium, manganese, phosphorus, riboflavin, copper and vitamin E, and also plant sterols and flavonoids like naringenin and catechin which are effective antioxidants.

-       Walnuts are rich in nutrients and are the main source of omega-3 fatty acids

10. YOGHURT

-       Rich source of vitamin D, calcium, protein and probiotics

-       New study from Harvard finds eating yogurt could lower risk of developing type 2 diabetes[1]

For some recipes for diabetics, check out Mayo Clinic or drop me an email at: Health Coach.

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[1] Chen M, Sun Q, Giovannucci E, et al. BMC Medicine. 2014