Lesley Kennedy

10 Superfoods for Diabetics (and Everyone Else!)

Salmon with Ancho GlazePaula Deen isn’t the only one battling diabetes. In fact, according to the U.S. Centers for Disease Control, some 8.3 percent of Americans suffer from the disease.


What should be included in the diabetic’s diet? USA Today reports that the American Diabetes Association has a list of 10 “superfoods” diabetics should think of adding to their healthy eating plans. Sorry, Deen fans, doughnut burgers didn’t make the list.

1. Beans. Think navy, black, kidney, pinto. Not only are they super high in fiber, but just ½ cup gives you the same amount of protein that you’d get from an ounce of meat.


2. Dark green leafy vegetables. Go green with spinach or kale—both low calorie and low carb.


3. Citrus fruit. Yummy oranges and grapefruit give you fiber and vitamin C.


4. Sweet potatoes. So good, and chock full of fiber and vitamin A.


5. Blueberries. Antioxidants, vitamins, fiber. Load up.


6. Tomatoes. No matter the form—raw, puréed, roasted, tossed in a sauce—they‘re bursting with vitamin E, vitamin C and iron.


7. Fish. No, not the deep-friend shrimp kind, silly. Instead, look for salmon or other seafood that’s high in omega-3 fatty acids. (Try the Ancho-Glazed Salmon pictured above (served with sweet potatoes, another superfood.)


8. Whole grains. Pass on the bread made from enriched wheat flour and also opt for oatmeal and pearled barley for potassium and fiber.


9. Nuts. You’ve heard of foods with “healthy” fats—this is one of them. Walnuts, flax seeds, pistachios. Oh, my!


10. Fat-free milk and yogurt. You’ll get your calcium and your vitamin D. It’s true, milk does do a body good. (Try a yogurt dip!)


You know, now that we think about it, this list isn’t just for diabetics. We should all eat this stuff. Are you listening, Paula Deen?


In our Healthy Cooking section, we have delicious low-carb, low-fat foods for the diabetes-conscious.



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