While the term “superfood” is often used in marketing to promote foods with perceived extra health benefits, there’s no official FDA definition. However, certain foods are undeniably beneficial, especially for individuals managing diabetes. These “superstar” foods are packed with essential nutrients, supporting overall health and helping to prevent disease. This article focuses on What Is The Best Foods For Diabetics, providing a comprehensive guide to incorporating these nutritional powerhouses into your daily meal plan.
Superstar Non-Starchy Vegetables
Non-starchy vegetables should make up half of your meal, according to the Diabetes Plate method. They’re low in calories and carbohydrates, making them ideal for managing blood sugar levels.
Dark Green Leafy Vegetables
These are nutritional powerhouses, rich in vitamins A, C, K, and folate, along with iron, calcium, and potassium. Incorporate spinach, collards, and kale into your diet through salads, soups, and stews.
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Avocado
Avocados provide healthy fats, fiber, and fat-soluble vitamins, promoting satiety. They’re a versatile addition to any meal plan, offering heart-healthy benefits.
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Superstar Protein Foods
Protein foods should fill about one-quarter of your plate. These are essential for muscle maintenance, satiety, and overall health.
Beans, Dried Peas, & Legumes
These plant-based proteins are packed with fiber, folate, potassium, iron, and zinc. Kidney beans, pinto beans, navy beans, black beans, chickpeas, split peas, and lentils offer numerous nutritional benefits. They provide as much protein as an ounce of meat but without the saturated fat. If using canned beans, rinse them to reduce sodium.
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Fish High in Omega-3 Fatty Acids
Omega-3 fatty acids may reduce the risk of heart disease and inflammation. Fatty fish like salmon, herring, sardines, mackerel, trout, and albacore tuna are excellent sources. Aim for broiled, baked, or grilled options to avoid added carbs and calories from breading and frying. The Nutrition Consensus Report recommends at least two servings of fatty fish per week for people with diabetes.
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Nuts
A small serving of nuts provides healthy fats, magnesium, and fiber, aiding in hunger management. Walnuts and flax seeds are good sources of omega-3 fatty acids. Consider roasting and seasoning your own nuts to control sodium intake.
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Superstar Carbohydrate Foods
Carbohydrate foods should also occupy about one-quarter of your plate. Choose options that are high in fiber and nutrients.
Berries
Berries are packed with antioxidants, vitamins C and K, manganese, potassium, and fiber. They are naturally sweet and a great way to satisfy your sweet tooth without added sugar.
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Citrus Fruit
Citrus fruits are rich in vitamin C, fiber, folate, and potassium. Opt for whole fruits like grapefruits, oranges, lemons, and limes over juices to benefit from the fiber in the pulp.
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Whole Grains
Whole grains are rich in vitamins and minerals like B vitamins, magnesium, iron, and manganese, as well as fiber. Look for products where “whole” is the first ingredient, such as whole oats, quinoa, barley, farro, and whole wheat.
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Milk and Yogurt
Milk and yogurt are excellent sources of calcium for strong bones and teeth, and many are fortified with vitamin D. Choose low-fat or non-fat options, and be mindful of added sugars. Plain Greek yogurt topped with berries and walnuts is a satisfying breakfast choice.
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Shopping for Superstar Foods on a Budget
Eating healthily doesn’t have to break the bank. Shop local markets for in-season produce and sale items. Frozen, canned, or dried vegetables and fruits (without added sugar or sauces) are great alternatives. Rinse canned vegetables to reduce sodium. Look for affordable frozen or canned fish and lower-sodium nuts. Dry beans, legumes, and whole grains are cost-effective and can be personalized with your favorite flavors.
Conclusion
Choosing the right foods is crucial for managing diabetes and maintaining overall health. By incorporating these “superstar” foods into your diet, you can create a balanced and nutritious meal plan that supports your well-being. Remember to focus on portion control and consult with a healthcare professional or registered dietitian for personalized advice. Visit Diabetes Food Hub® for free, diabetes-friendly recipes and healthy eating tips.
