Health & Fitness

Diabetes & Diet

BlueberriesDiabetes & Diet

A healthy meal plan filled with whole grains, fresh fruit, veggies, and lean protein, is a great first step in controlling your blood sugar if your are Type 2 Diabetic.  Listed below are super foods that should be on your menu.


A non-starchy vegetable with only 5 grams of carbs per serving and nearly 2 grams of dietary fiber. Asparagus is high in the B vitamin folate, vitamin C, and a health-promoting antioxidant called glutathione.

A serving of asparagus is 1/2 cup, or 4 ounces cooked, and provides 33 percent of the daily recommendation of 400 micrograms of folate, that is according to the FDA.


Blueberries provide dietary fiber, vitamin C, and flavonoids, a type of phytonutrient that offers antioxidant protection, such as boosting your immune system and fighting inflammation.

One serving is 3/4 cup and has 15 grams of carbs. Enjoy them fresh when they are in season May through October or buy the frozen varieties year-round.


Beans are high in fiber and protein and are a good source of vitamins and minerals, such as folate, iron, magnesium, and potassium. Varieties of beans include: black, kidney, garbanzo, white, lima, and pinto.

One serving of navy beans is 1/2 cup and has 5.8 grams of fiber per serving.


Broccoli has more vitamin C per 100 grams than an orange and is considered a good source of fiber and the antioxidant beta-carotene, which the body uses to make vitamin A.

One serving of broccoli is 1 cup raw or 1/2 cup cooked.


Carrots provide vitamin A from the antioxidant beta-carotene. This powerful phytonutrient may help prevent cancer and heart disease. Carotenoids found in carrots may also help reduce insulin resistance.  Carrots are another source of fiber and heart-healthy flavonoids.

One serving of carrots is 1 cup raw or 1/2 cup cooked.


Omega-3-rich fatty fish, such as salmon, trout, tuna, sardines, mackerel, and herring are great additions to your healthy diet. Omega-3s, a type of polyunsaturated fat, which is healthful, can help lower triglycerides, help reduce inflammation, lower blood pressure, and reduce the risk of blood clots.

Try preparing fish on the grill, baked, broiled, or steamed. One serving of fish is 1 ounce.


Flaxseed helps to lower triglycerides, reduce inflammation, and decrease the risk of heart disease.  Flaxseed has emerged as a must-eat power food. It is high in both soluble and insoluble fiber, flaxseed is also a good source of lignans, a phytoestrogen that is considered another type of antioxidant.


Cranberries are packed with antioxidant vitamin C that can be eaten year-round. Although best known for helping to prevent urinary tract infections, cranberries and their abundant phytonutrients, including anthocyanins, may also help protect against cancer and cardiovascular disease.

One serving of dried cranberries is 2 tablespoons.


The soluble and insoluble fiber in apples can benefit people with diabetes. A diet high in fiber can reduce the risk of cardiovascular disease-a leading diabetes complication

One medium-sized apple packs 3 grams of fiber–12 percent of the recommended 25 grams per day.


Watermelon is high in vitamins C and B6 and is a good source of the antioxidant lycopene, which may help protect against cancer.  Watermelon is also high in beta-carotene, which the body uses to make vitamin A.

Honeydew is high in vitamin C and a good source of potassium, which can help improve or maintain blood pressure.  Cantaloupe is also high in potassium and the antioxidant beta-carotene, and it’s a good source of fiber, vitamin C, and folate.

Watermelon: One serving is 1 slice or 1-1/4 cups cubed.

Honeydew:  One serving is 1 slice or 1 cup cubed.

Cantaloupe:   One serving is 1/3 of a melon or 1 cup cubed.


Nuts are a good source of protein, fiber, vitamin E, and flavonoids and are power-packed with monounsaturated fat. Plant sterols known to lower cholesterol also naturally occur in nuts.  Although nuts contain healthy fats, they are also high in calories.  Walnuts, almonds, macadamia nuts, pecans, and hazelnuts are just some of the nuts that can help lower LDL (bad) cholesterol, making them heart-healthy choices.

One serving of almonds, cashews, or mixed nuts is 6 nuts. One serving of pecans is 4 halves, a serving of hazelnuts is 5 nuts, and a serving of pistachios is 16 nuts, per the American Diabetes Association.


The fiber content will keep you full longer, getting you to your mid-morning snack or lunch. The soluble fiber in oats also can help lower cholesterol, improve blood pressure, and stabilize blood glucose by slowing digestion. Oats are also a source of antioxidants.  Oats also provide vitamin E, B vitamins, magnesium, and potassium, which may help lower blood pressure.

One serving of oatmeal is 1/2 cup.

Red Onions

Red onions score highest in antioxidant power, with yellow onions not far behind and white a distant third.  Onions are a good source of fiber, potassium, and folate-all good for heart health. Onions’ high flavonoid content also puts them on the map for cancer and cardiovascular research and other chronic diseases, such as asthma.

One serving is 1 cup of raw or 1/2 cup cooked.


Raspberries are packed with fiber and are high in vitamin C, a powerful antioxidant.  Raspberries are also rich in anthocyanins, which give red raspberries their color and antioxidant power.

One serving of raspberries is 1 cup.


Spinach is loaded with vitamins B2 and B6, folate, copper, magnesium, potassium, zinc, and fiber.  Spinach is high in beta-carotene, an antioxidant that the body uses to make vitamin A. Beta-carotene helps protect the body’s cells from free radicals, which contribute to chronic illness and aging. Plus, just 1/2 cup of cooked frozen spinach has 145 mg of calcium and 3.5 grams of fiber.

One serving of spinach is 1/2 cup cooked or 1 cup raw, which is great for salads.


Soy is a source of niacin, folate, zinc, potassium, iron, and alpha-linolenic acid (ALA), a fatty acid that can be converted into omega-3 fatty acids, known to help lower cholesterol. All of these nutrients serve important functions in the.

Serving sizes depend on whether soy is consumed in food or drink.


Tea contains antioxidant-rich flavonoids, called catechins, which have been studied for their effectiveness in preventing chronic illnesses such as cancer and heart disease.  White tea is the highest in antioxidants, with green coming in second, followed by oolong tea, then black tea


The tomato is an excellent source of vitamin C and potassium and is rich in lycopene, a powerful antioxidant.  Lycopene-rich tomato products may also offer cardiovascular and anti-inflammatory protection.


Yogurt is an excellent source of calcium, which helps promote the health of bones and teeth as well as muscle and blood vessel function, yogurt is also a good source of energy-boosting vitamin B2 (riboflavin) and protein. It also provides zinc, which can be deficient in some people with diabetes and aids in immune function and wound healing.

One serving of 2 percent Greek yogurt is 6 ounces.



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