A type 2 diabetes diet isn’t just about what you shouldn’t eat. Add these “superfoods” to give you an edge in managing diabetes.
Medically reviewed by Pat F. Bass III, MD, MPH
Beans for Fiber
Incredibly high in fiber and protein, just a half cup of any type of beans will provide about a third of your daily requirement of fiber and as much protein as an ounce of meat. Because of this, beans are wonderful for managing blood glucose levels, giving the body nutrients to slowly digest and process. “They help control the post-meal blood sugar rise,” McLaughlin says. Beans also are great sources of magnesium and potassium.
Fish for Fatty Acids
“Salmon, albacore tuna, mackerel, halibut, and herring are high in omega-3 fatty acids that have been shown to be heart-healthy, as long as these [fish] are not breaded and deep-fried,” McLaughlin says. One study also suggests that eating fish at least twice a week may protect people with diabetes against kidney problems.
Nuts for Healthy Fat
Nuts are very filling and contain high levels of unsaturated fats, the kind that contributes to “good” cholesterol. Some nuts and seeds like walnuts and flaxseeds contain omega-3 fatty acids. Nuts also deliver healthy doses of fiber and magnesium.
Berries for Antioxidants
All berries contain good levels of antioxidants, McLaughlin says. They are heart-healthy, cancer-preventing, and fat-free. Compared with other fruits, “they provide a comparatively low amount of calories and carbohydrates considering their serving size,” McLaughlin says. Berries also contain vitamins and fiber.
Broccoli for Vitamins
High in vitamins A and C, broccoli is another low-carbohydrate, low-calorie, high-fiber food that has antioxidant and anti-cancer properties, McLaughlin says. Broccoli also is very filling, a plus for people who need to lose weight. “Try eating a six-inch salad plate full of cooked broccoli,” she says. “It will fill you up and give you 75 calories at most.”
Sweet Potatoes for Fiber
Many people with type 2 diabetes love potatoes, but can’t afford the starch. Sweet potatoes are a great alternative, McLaughlin says. They are high in fiber and vitamins A and C.
Dark, Leafy Greens for Nutrients
Spinach, collard greens, and kale pack high levels of nutrients like vitamins A and C and calcium, and are low in calories and carbohydrates. Other great choices in this group include bok choy and mustard greens.
Whole Grains for Blood Sugar Control
Any time you want bread, pasta, or cereal, you need to make sure it’s made with whole grains. The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.
Tomatoes for Lycopene
Here’s another colorful vegetable that contains large amounts of nutrients like iron and vitamins C and E. Tomatoes are very versatile and can be used in many different recipes. Cooked tomato products like stewed tomatoes and ketchup also deliver the important nutrient lycopene, which gives tomatoes their red color and has antioxidant properties.
Medically reviewed by Pat F. Bass III, MD, MPH
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