These 10 foods are a win-win for people with type 2 diabetes – they’re nutritious and delicious! Put them on your shopping list.
Berries
Berries are a smart choice when you need to limit sugar. Berries have a sweet flavor and are high in fiber, but low in calories. In addition berries contain antioxidants, a class of chemicals that help prevent cancer and heart disease.
Raspberries, strawberries and pomegranates (which are also berries) are also high in ellagic acid, a cancer-fighting antioxidant.
Toss a few fresh or frozen berries into your morning cereal and your midday salad, plus keep dried or air-dried berries on hand for snacks. High-fiber foods like berries help keep blood sugar levels normal.
Egg
Eggs are an inexpensive source of protein that can help with weight loss. Studies show that people who eat eggs for breakfast tend to consume fewer calories at their midday meals and dinners.
The American Heart Association states that healthy adults can eat one egg a day because eggs have little to no saturated fat (to be safe, discuss blood cholesterol levels with your doctor).
When you make dinner, cook a few eggs on the side. Then store the hard-boiled eggs in the refrigerator for breakfast or as a snack.
Extra virgin olive oil
The olive oil, known simply as “EVOO,” is delicious and contains monounsaturated fats that are beneficial in treating type 2 diabetes. Kathleen Zelman, MPH, a research and development engineer, said “extra virgin” means the product is minimally processed, which protects the more than 30 antioxidant and anti-inflammatory plant compounds it contains.
Drizzle it on salads, dip it in bread, or use it when sautéing meat or stir-frying. Put a little less in. Because like all cooking oils, a tablespoon (a tablespoon is about 15 ml) of this olive oil provides up to 120 calories.
Kale
This nutrient-rich vegetable is one of the healthiest vegetables around. 1 cup (one cup is about 250 ml) of kale provides 206% of your daily requirement for vitamin A, 134% of your daily requirement for vitamin C, and 684% of your recommended requirement for vitamin K (essential for blood clotting and bone health).
Kale is also a major source of lutein and zeaxanthin, both of which help prevent age-related eye disease.
Add chopped kale to soups and salads, or stir it in with pasta and pine nuts. You can also slice kale leaves into 5 cm slices, spray with olive oil, and bake a bowl of crispy kale chips.
Low-fat milk
Drinking skim milk and 1% low-fat milk is a smart choice. Milk contains 3 nutrients that many people are missing: calcium, vitamin D, and potassium.
In terms of carbohydrates, 1 cup of milk is equivalent to 1 small piece of fruit, or 1 slice of bread. You can add milk to a fruit smoothie or boiling hot tea.
Nuts
It’s true that nuts are high in calories, but those calories will be well used, Kathleen says. Most nuts contain heart-healthy monounsaturated fats, protein, and fiber, plus 28 g of nuts provide about 170 calories.
Nuts help stabilize blood sugar. Bring a small handful of nuts instead of baked chips. Sprinkle some nuts on oatmeal, yogurt, or salad for a chewy and nutritious boost.
Salmon
Fish flesh like salmon is rich in omega-3 fatty acids, which may prevent age-related Alzheimer’s disease when consumed regularly. omega-3 fatty acids may also lower blood lipid levels called triglycerides, which can help with heart health.
So, the American Heart Association (AHA) recommends eating fish rich in omega-3 fatty acids at least 2 times a week, either as a main course with salmon or in a vegetable salad or pasta.
Sweet potatoes
Sweet potatoes are a major source of the antioxidant beta-carotene and also contain vitamin C and potassium. Kathryn baked the sweet potatoes in a 205°C oven for an hour and needed only a sprinkle of cinnamon to make a caramelized dish. Cinnamon is a spice that helps lower blood sugar.
Remember that sweet potatoes should be baked with their skins on, as they contain fiber and various nutrients.
Tea
Green, oolong, or white tea (less so in black tea) is a major source of flavonoid antioxidants called catechols. The longer the tea is steeped, the more flavonoid substances are ingested, says Katherine.
People who drink 3 cups of tea a day are less likely to have a heart attack.
Whole grains
Whole grains are one of the best choices for breakfast, helping to lower blood pressure and reduce LDL cholesterol (“bad” cholesterol).
Whole grains contain highly potent phytochemicals, lignans and flavonoids, which help prevent heart disease.
Kathleen recommends eating cereals with at least 5 grams of fiber, which helps control blood sugar and delay hunger.