10 Diabetic Superfoods

 

• Beans – Beans are naturally low in fat and are free of saturated fat and trans-fat. They are a cholesterol-free source of protein and may reduce your risk of heart disease. They are a natural source of antioxidants and phytochemicals, which can reduce your risk of cancer. Beans are low on the glycemic index, which will help maintain a normal blood glucose level. Beans are full of fiber which helps you feel fuller longer, and may assist you in losing weight. They are an excellent source of folate, manganese, potassium, protein, iron, phosphorous, copper, and magnesium.
• Berries – All berries are packed with antioxidants, vitamins, and fiber. They may reduce the risk of cancer and heart disease. Berry extracts have been shown to inhibit tumor growth  and decrease blood clotting. In animal studies, blueberries were shown to improve memory.
• Citrus Fruits – Lemons, limes, and oranges are chock full of vitamin C. They also aid in the absorption of iron, produce collagen to help heal wounds, regulate blood sugar levels, and have antioxidants which fights cancer and reduces the risk of heart disease and cataracts. They are also an excellent source of potassium and fiber which gives you energy and helps you feel fuller longer.
• Dark Green Leafy Veggies – Spinach, kale, collard, parsley, and other dark leafy greens are a mineral rich food. They are essential for building muscle and strength. They also contain high levels of chlorophyll which detoxes the lymphatic system, blood, and the lover.
• Fat-free Milk and Yogurt – Milk is a great source of calcium, potassium, and vitamin D. It has also been shown to reduce the risk of heart disease, type 2 diabetes, and stroke. Yogurt is high in calcium, protein, potassium, phosphorus, riboflavin, zinc, and vitamin B. It is also full of good bacteria known as probiotics. Probiotics aid with digestion and decreases the risk of colon cancer. Yogurt is also easier to digest than milk, so if you are unable to tolerate milk, yogurt might be an excellent choice for you!
• Fish – Fish oil has been proven to help with a multitude of conditions including, heart disease, high cholesterol, rheumatoid arthritis, ADD, menstrual pain, and weight loss, diabetes, dyslexia, pain, swelling, and much more!.
• Nuts – A single serving of cashews provides 10% of your daily value in iron. They are also a good source of folate and vitamin K which helps keep bones strong and blood clotting normally. Walnuts are a great source of fiber, protein, magnesium, and brain boosting omega-3 fatty acid. Almonds lower cholesterol and are a great source of fiber, calcium and vitamin E. Pistachios are a low calorie and high potassium nut that are also rich in lutein which is important for vision and skin. Pine nuts are loaded with manganese which helps stabilize blood glucose levels.
• Sweet Potatoes – Sweet potatoes are a great source of beta-carotene and vitamin A. Purple sweet potatoes are have important antioxidants that lower heavy metal and oxygen radicals in the digestive tract
• Tomatoes – Tomatoes are low fat, low calorie, and high in fiber. They also are a good source of vitamins A and C. The most important benefit is from lycopene. Lycopene has been shown to protect against prostate, lung, colon, esophagus, breast, and skin cancers.
• Whole Grains – Eating whole grains lowers cholesterol, triglycerides, and insulin levels. They are low on the glycemic index, so they take longer to digest and will help you to feel fuller longer. Quinoa, spelt, amaranth, and teff are all excellent whole grains to include in your diet. 

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