Your guide for diabetes..Eat good to feel good.
There are many foods rich in vitamins, minerals and fiber that you can make part of your daily eating plan that are good for your health. Supercharge your meal plan with these ten foods full of vitamins, minerals, and fiber.
- Artichokes
- Beans
- Bell peppers
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots (1 baby carrot has about 1 gram of carb)
- Cauliflower
- Celery
- Cucumber
- Eggplant
- Greens (spinach, kale, collards, etc.)
- Mushrooms
- Okra
- Onions, garlic, scallions, leeks
- Radishes
- Snow peas, sugar snap peas
- Tomatoes
- Zucchini
- Beets
- Carrots
- Corn
- Green peas
- Parsnips
- Pumpkin
- Potatoes (white and sweet)
- Polyunsaturated fats:
- Corn oil
- Cottonseed oil
- Mayonnaise
- Pumpkin seeds
- Safflower oil
- Soybean oil
Omega-3 fatty acids:
- Fatty fish, including albacore tuna, herring, mackerel, rainbow trout, sardines, and salmon
- Tofu and other soybean
- products
- Walnuts
- Flaxseed and flaxseed oil
- Low-Fat Dairy
- Although dairy foods contain carbs, they also are a prime source of calcium and vitamin D and should be part of a diabetes-friendly diet.
- Nonfat or low-fat milk
- Low-fat cottage cheese
- Plain, unsweetened yogurt
- Low-sodium cheeses (eaten in small quantities), including mozzarella, Emmental, and neufchatel
Add any dried or canned beans to your grocery list, including (but not limited to):
- Black beans
- Cannellini beans
- Chickpeas (garbanzo)
- Fava beans
- Kidney beans
- Pinto beans
- Lentils
- Whole Grains
- Whole grains are an excellent source of fiber, which can play an important role in metabolizing carbohydrates and lowering cholesterol.
- They also are rich in magnesium, B vitamins, chromium, iron, and folate.
Put any of these on your list:
- Barley
- Brown or wild rice
- Bulgur
- Farro
- Quinoa
- Millet
- Whole-grain bread
- Whole-grain, no-sugar-added cereal
- Whole-wheat pasta
- Monounsaturated fats:
- Avocado
- Canola oil
- Almonds, cashews, pecans, peanuts
- Olives, olive oil, butter-flavored olive-oil spread
- Peanut butter
- Peanut oil
- Sesame seeds
- Polyunsaturated fats:
- Corn oil
- Cottonseed oil
Healthy Fats
The most important thing to consider when factoring fat into a diabetes-friendly diet is to limit saturated fat, which can cause blood cholesterol levels to soar. However, there are several types of healthy fats that actually help to lower cholesterol and should be included on your list.
Fruit
The fruit is naturally sweet, but because of the type of sugar it contains (fructose) and its high fiber content, most have a low glycemic index and can be an easy and nutritious way to satisfy a sweet tooth or round out a meal. Which fruit and how much fruit you include in your daily diet will depend on the approach you’re taking to managing your diabetes, but in general, fruit can be eaten in exchange for other sources of carbs such as starches, grains, or dairy.
Top fruit choices to include on your list:
- Apples, unsweetened
- applesauce
- Apricots
- Banana
- Berries
- Cantaloupe and other melon
- Cherries
- Dried fruit
- Fruit cocktail (packed in natural juices)
- Grapes
- Kiwi
- Mango
- Oranges and other citrus fruits
- Papaya
- Peaches and nectarines
- Pears
- PineapplesPlums
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