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Health & Fitness

5 Best Foods for Diabetics

by Dr. Emma Norton, ND
Salud Integrative Medicine, Farmington, CT

For a Spanish translation of this article, click HERE

The best foods for those with diabetes are those that are low in carbohydrates and high in protein and fiber. Below are five food groups that will significantly reduce the effects of diabetes while improving overall health.

Leafy Greens:  Not just lettuce and spinach. Look for arugula, beet greens, endive, kale, collards, mustard and turnip greens, and swiss chard. It is unclear why they are beneficial, perhaps it is the polyphenols that greens contain— a rich source of antioxidants—or the magnesium they contain.

Legumes: Peas, lentils, black beans, chick peas (garbanzo), kidney, pinto, navy Excellent source of protein, fiber, B-vitamins and iron, calcium, zinc, potassium, magnesium and copper. People often worry that beans cause gas. The body needs to get used to eating something new, so start with a small amount. Enjoy in stews, soups and casseroles. Legumes can help reduce cholesterol and assist in controlling insulin and blood sugar.

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Nuts and Seeds: Almonds, walnuts, sesame seeds are all low in saturated fat (the fat that you want to avoid) and a good source of magnesium and potassium. Almonds contain phosphorus and walnuts are good for Vitamin A. Nuts contain cancer-fighting nutrients and supply the body with minerals.

Lean protein: Fish (select wild caught), chicken and turkey are great options. Protein is shown to have little or no effect on blood sugar, so including some protein into meals will significantly lower the blood sugar impact of a meal.

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Berries: Low glycemic fruits include blueberries, strawberries, raspberries, blackberries, huckleberries, salmon berries, and gooseberries. These berries are packed with antioxidants and vitamins making them a nutritionally dense fruit.



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