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Even though we live in a pill-popping, drug-oriented
culture, more and more people are starting to realize that food is
really our best medicine. In 90% of all chronic and degenerative
diseases, poor diet is either the direct cause or a significant factor.
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Non-starchy Vegetables
Non-starchy vegetables—varieties that don’t cause a spike in blood
sugar—include everything from artichokes and asparagus to broccoli and
beets. This category of veggie goes a long way in satisfying your
appetite and boosting your intake of vitamins, minerals, fiber, and
phytochemicals. These vegetables are low in calories and carbohydrates,
making them some of the few foods that people with diabetes can enjoy
almost with abandon.
In fact, the American Diabetes Association (ADA) identifies most
non-starchy vegetables as low glycemic index (GI) foods with a ranking
of 55 or less. What’s more, research conducted by Newcastle University
found that a low-calorie diet consisting of non-starchy vegetables and
liquid diet drinks successfully reversed type 2 diabetes in patients in
the trial. |
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Non-Fat Milk and Yogurt
Vitamin D is essential for good health. One of its roles is to keep
bones healthy, yet many of us don’t get as much as we need. Non-fat
dairy foods, including milk and yogurt, are fortified with Vitamin D and
an easily accessible way to get your daily dose of this vital nutrient.
These dairy products are smart choices for diabetics because they have
low GI scores.
According to Harvard Medical School, skim milk has a GI score of 32,
while reduced fat yogurt with fruit averages a GI score of 33. Research
published in the Archives of Internal Medicine revealed that dairy
intake was associated with a 9 percent lower risk for type 2 diabetes.
The study concluded that low-fat dairy in particular may lower the risk
for type 2 diabetes in men. |
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Tomatoes
Tomatoes are full of lycopene, a powerful substance that may reduce the
risk of cancer (especially prostate cancer), heart disease, and macular
degeneration, an eye disease that causes blurred vision. Enjoy them raw
or prepared—tomatoes are nutritious in both their natural and cooked
states.
The ADA lists tomatoes as one of the non-starchy fruits that a diabetes
patient can eat more of to satisfy his or her appetite. Like other
non-starchy fruits, tomatoes have a low GI ranking of 55 or less. A
study published in the International Journal of Food Sciences and
Nutrition found that 200 grams of raw tomato each day reduced blood
pressure; researchers concluded tomato consumption might help reduce
cardiovascular risk that’s associated with type 2 diabetes. |
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Blueberries and Other Berries
From vision-protecting vitamin C to filling fiber, blueberries are
antioxidant powerhouses. They have some of the highest antioxidant
levels of any fruit or vegetable and may reduce the risk of heart
disease and cancer. They also have anti-inflammatory properties. Other
good-for-you berries include strawberries, raspberries, and
blackberries.
Diabetics can reap special benefits from berries. Unlike some fruits
like pineapple and raisins, berries are low GI fruits, according to the
University of Wisconsin Hospital and Clinics. Researchers at the
University of Illinois found that blueberry and blackberry wines may be
effective in helping people with diabetes control their blood sugar. |
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Oranges and Other Citrus
The pulpiness of oranges and grapefruit provide a great source of fiber.
Eat the whole fruit rather than drink the juice for the maximum benefit
of fiber and vitamin C. According to Harvard Medical School, the average
orange has a GI score of only 40. Other citrus fruits, such as the
grapefruit, have even lower GI scores: a 120-gram grapefruit GI score is
a rock-bottom 25.
However, be sure to choose the fruit and not the juice. A study
published in Diabetes Care suggests that while eating fruit like oranges
lowered diabetes risk in women, drinking fruit juice increased diabetes
risk in the same population.
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Wild Salmon and Other Fish with Omega-3 Fatty
Acids
Wild salmon is loaded with omega-3 fatty acids, which lower risk of
heart disease if you eat it regularly. It’s also full of vitamin D and
selenium for healthy hair, skin, nails, and bones. If you don’t prefer
salmon, similarly nutrient-dense fish include herring, sardines, and
mackerel.
The GI index only ranks foods containing carbohydrates, so you won’t
find a GI number associated with fish. Diabetes UK notes that there is
scientific evidence both for and against the use of fish oil supplements
for diabetics. Consult with your doctor to determine which types of fish
and/or supplements may be best for your condition.
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Walnuts, Flax Seeds, and Other Nuts/Seeds
Walnuts and flax seeds contain magnesium, fiber, and omega-3 fatty
acids. Walnuts also contain alpha-linolenic acid, an essential fatty
acid that boosts heart health and lowers cholesterol. Walnuts also
contain vitamin E, folic acid, zinc, and protein. Many other nuts
provide healthy fats and can curb hunger, but these two are particularly
powerful.
Nuts generally have very low GI scores. Cashews, for example, have a
score of 27, and peanuts have a score of only 7, according to Harvard
Medical School. Plus, according to Current Diabetes Reports, multiple
studies have shown those who eat nuts regularly have less risk of
developing diabetes.
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Beans
Beans are among nature’s most nutritious foods. They’re high in fiber
and protein, and they deliver essential minerals like magnesium and
potassium. They’re also low on the GI—black beans, for example, have a
GI score of only 30.
According to a study published in JAMA Internal Medicine, beans may be a
good way to control your glycemic levels in people with type 2 diabetes
and reduce risk in coronary heart disease.
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Kale and Other Leafy Green Vegetables
Kale contains chemicals called glucosinolates, which activate enzymes in
the liver to neutralize cancer-causing substances. Kale is a nutritional
powerhouse because it provides more than 100 percent of the recommended
daily intake of Vitamin A and Vitamin K. Collard greens are another
leafy green vegetable that packs a ton of nutrients into a small
package.
Leafy greens like kale and Swiss chard are non-starchy veggies with low
GI scores. The ADA lists kale among five “superfoods” for diabetics,
because it’s been shown to lower high blood pressure.
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Kale and Other Leafy Green Vegetables
Kale contains chemicals called glucosinolates, which activate enzymes in
the liver to neutralize cancer-causing substances. Kale is a nutritional
powerhouse because it provides more than 100 percent of the recommended
daily intake of Vitamin A and Vitamin K. Collard greens are another
leafy green vegetable that packs a ton of nutrients into a small
package.
Leafy greens like kale and Swiss chard are non-starchy veggies with low
GI scores. The ADA lists kale among five “superfoods” for diabetics,
because it’s been shown to lower high blood pressure. |
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