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Superfoods: Do you eat any of these?

February 13, 2012

Today I came across a great health article in USA today (of all places) outlining the health benefits of 10 superfoods for diabetics.  Frankly, they are great for diabetics and athletes alike! And are especially great if you happen to fall into the category of “diabetic athlete.”

I’m always excited to see what foods top these lists every year, and relish in how many I can pack into my diet. The claims are true, anytime you can replace processed foods with these ‘real foods’ with fiber and COLOR, the better you will feel: diabetic or not.

So tell me, what are your favorite? What new foods will you give a try this week, this month, this year?



The American Diabetes Association offers this list of 10 “superfoods” that people with diabetes may want to consider incorporating into their diets:

By Leslie Smith Jr., USA TODAY


Blueberries are a source of antioxidants and fiber

Beans, such as navy, black, kidney or pinto, are very high in fiber, with about a third of the daily requirement in a half-cup. They’re starchy vegetables, but a half-cup provides as much protein as an ounce of meat.

Dark green leafy vegetables such as spinach and kale are powerhouse foods so low in calories and carbohydrates you can’t eat too much.

Citrus fruit (oranges, grapefruit) delivers part of the daily dose of fiber and vitamin C.

Sweet potatoes are a starchy vegetable packed full of vitamin A and fiber.

Blueberries, as well as strawberries and other berries, are loaded with antioxidants, vitamins and fiber. Some people with diabetes find berries do not raise blood glucose levels as much as other fruits, diabetes experts say.

Tomatoes, whether pureed, raw or in a sauce, provide vital nutrients such as vitamin C, iron, vitamin E.

Fish high in omega-3 fatty acids, such as salmon, is a good choice. Stay away from the breaded and deep-fat-fried varieties.

Whole grains. It’s the germ and bran of the whole grain you’re after. It contains all the nutrients a grain product has to offer. When you purchase processed grains such as bread made from enriched wheat flour, you don’t get these. Pearled barley and oatmeal are a source of fiber and potassium.

Nuts. An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free milk and yogurt. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.

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