The term “superfood” is often used in marketing to promote foods with perceived extra health benefits. While there’s no official FDA definition for “superfood,” certain foods are undeniably beneficial, especially for individuals managing diabetes. These “superstar” foods are packed with essential nutrients and can play a significant role in a healthy diabetes meal plan.
Superstar Non-Starchy Vegetables
Non-starchy vegetables should make up half of your plate, according to the Diabetes Plate Method. They are low in calories and carbohydrates.
Dark Green Leafy Vegetables
Dark green leafy vegetables like spinach, collards, and kale are nutritional powerhouses, brimming with vitamins A, C, K, and folate, as well as iron, calcium, and potassium. Incorporate these into salads, soups, and stews.
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Dark green leafy vegetables provide vital micronutrients for a balanced diet.
Avocado
Avocados are a versatile and delicious source of heart-healthy fats, fiber, and fat-soluble vitamins. They can help you feel full and add a creamy texture to various dishes.
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Superstar Protein Foods
Protein foods should fill up one quarter of your plate, according to the Diabetes Plate.
Beans, Dried Peas, & Legumes
Beans, dried peas, and legumes such as kidney, pinto, navy, or black beans, chickpeas, split peas, and lentils are excellent sources of plant-based protein, fiber, folate, potassium, iron, and zinc. A half-cup serving provides as much protein as an ounce of meat, without the saturated fat.
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Beans, dried peas, and legumes are versatile sources of plant-based protein and fiber.
Fish High in Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish like salmon, herring, sardines, mackerel, trout, and albacore tuna, may help reduce the risk of heart disease and inflammation. The Nutrition Consensus Report recommends that people with diabetes consume fish (particularly fatty fish) at least two times per week. Choose broiled, baked, or grilled options.
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Nuts
Nuts are a great source of healthy fats, magnesium, and fiber, aiding in hunger management. Walnuts and flax seeds are also rich in omega-3 fatty acids. Be mindful of portion sizes and sodium content.
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Superstar Carbohydrate Foods
Carbohydrate foods should fill up one quarter of your plate, according to the Diabetes Plate. Choose complex carbohydrates and whole grains over simple sugars.
Berries
Berries like strawberries, blueberries, raspberries, and blackberries are packed with antioxidants, vitamins C and K, manganese, potassium, and fiber. They are naturally sweet and can satisfy sweet cravings without added sugar.
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Berries are naturally sweet, antioxidant-rich fruits perfect for satisfying sweet cravings.
Citrus Fruit
Citrus fruits such as grapefruits, oranges, lemons, and limes are excellent sources of vitamin C, fiber, folate, and potassium. Choose whole fruits over juices to maximize fiber intake.
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Whole Grains
Whole grains like whole oats, quinoa, barley, farro, and whole wheat are rich in vitamins, minerals, and fiber. Look for products with “whole” listed as the first ingredient.
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Milk and Yogurt
Milk and yogurt are good sources of calcium and vitamin D, which are important for bone health. Choose lower-fat and lower-sugar options, such as plain Greek yogurt with berries and walnuts. Remember to account for the carbohydrates in milk and yogurt when planning meals.
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How to Shop for Superstar Foods on a Budget
Eating healthy on a budget is achievable by shopping for in-season produce, opting for frozen, canned, or dried fruits and vegetables without added sugar or sauces, and choosing affordable protein sources like dry beans, legumes, and canned fish. Rinsing canned vegetables helps reduce sodium.
Incorporating these “superstar” foods into your diet can significantly contribute to managing diabetes and promoting overall health. For more diabetes-friendly recipes and healthy eating tips, visit Diabetes Food Hub®.
