Diabetes super foods

DIABETICS' SUPERFOODS

These are foods that contain nutrients that are vitally important to people with diabetes, such as calcium, potassium, magnesium and vitamins A, C and E.

They're also high in fibre, which will help diabetics feel full longer and keep glycemic index low so blood sugar won't spike, and help keep blood pressure and cholesterol in check, which is also critical for diabetics. Here's what they recommend diabetics eat plenty of:

BEANS: Kidney, pinto, navy, black and other types of beans are rich in nutrients and high in soluble fiber, which will keep blood sugar steady and can help lower cholesterol.

DARK GREEN LEAFY VEGETABLES: Spinach, collard greens, mustard greens, kale and other dark, leafy green veggies are nutrient-dense, low in calories and carbohydrates.

CITRUS FRUITS: Grapefruit, oranges and other citrus fruits are rich in vitamin C, which helps heart health. Stick to whole fruits instead of juice. Fibre in whole fruit slows sugar absorption to get the citrus fruit nutrients without sending blood sugar soaring.

SWEET POTATOES: High in vitamin A and fiber and low in glycemic index, sweet potatoes won't raise blood sugar at the same level as a regular potato.

BERRIES: Whole, unsweetened blueberries, strawberries and other berries are full of antioxidants, vitamins and fiber. Choose fresh or frozen berries for salads, smoothies or cereal.

TOMATOES: Raw or cooked, this low-calorie superfood offers vital nutrients like vitamin C, iron and vitamin E. Serve sliced, steamed, broiled or stewed, as a side dish, in salads, soups, casseroles or other dishes.

FISH WITH OMEGA-3 FATTY ACIDS: Salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega 3 fatty acids that help both heart health and diabetes.

WHOLE GRAINS: Pearled barley, oatmeal, breads and other whole-grain foods are high in fiber and contain nutrients such as magnesium, chromium, folate and omega 3 fatty acids.

NUTS: An ounce of nuts can go a long way in providing important "healthy fats" along with hunger management. They also contain a nice dose of magnesium and fiber, but don't overdo it. Nuts are high in calories, so a small handful each day is enough.

FAT-FREE MILK AND YOGURT: These dairy foods provide calcium and vitamin D and they'll also help curb cravings and between-meal snacks.