It’s A Bird, It’s A Plane…Diabetes Superfoods!
If you are one of the estimated 10 percent of America’s population living with diabetes, you’ll be pleased
to hear that you have plenty of flavorful food options to help keep the disease at bay. “Superfoods” are
all the rage, and when it comes to diabetes prevention and treatment, these types of foods are the best
way to help you stay on track and manage your diabetes. Diabetes “superfoods” contain a low glycemic
index (GI) and provide key nutrients typically absent in a western diet such as calcium, potassium, fiber,
magnesium, and vitamins A (as carotenoids), C, and E.
A healthy diet is of utmost importance in any diabetes treatment plan, and below is a list of “superfoods”
to start incorporating into your diet today:
• Citrus fruit - grapefruit, oranges, lemons and limes for your daily dose of soluble fiber and vitamin C.
• Sweet potatoes are loaded with vitamin A and fiber. Try these for a low-glycemic alternative.
• Berries, berries, and more berries. Try blueberries, strawberries, raspberries and more, each of which
are jam-packed with antioxidants, vitamins and fiber.
• Go fishing for salmon, but stay away from the breaded and deep
fried variety. Salmon is high in omega-3 fatty acids. Have a goal
of 6-9 ounces of fish per week.
• Nuts provide healthy fats and satisfy hunger cravings. Nuts such
as seeds, walnuts, and flax seeds provide a healthy dose of
magnesium and fiber, and also contain omega-3 fatty acids.
• Fat-free milk and yogurt contain calcium and are a good source
of vitamin D.
• Tomatoes are always a favorite, and can be ingested in a variety of flavorful ways. Whether you like
them pureed, fresh uncooked, or as sauce, you will always receive its vital nutrients such as vitamins C
and E, and iron.
• Beans are high in fiber, and while they are considered a starch, only ½ cup of beans provides just as
much protein as an ounce of meat without the saturated fat. Try kidney beans, pinto, navy or black
We understand that some of these “superfoods” can be tough on your budget or hard to find depending
on season. However, we recommend that you look for lower cost options such as fruit and vegetables that
are in season, frozen varieties of out-of-season fruite, and frozen or canned fish.
If you are high risk for diabetes or recently diagnosed, it’s never too late to turn the tide in your favor.
Diabetes is very manageable through healthy lifestyle changes, and Balance Lives™ features a nutrition
labeling program that makes it easy for you identity healthy choices to combat diabetes, with colorful
shelf edge tags identifying foods that are “Low in Sugar,” “Low Saturated Fat,” and “Low Sodium,” among
*Reference: American Diabetes Association
Please Note: This information is intended for educational purposes only and does not replace advice from your doctor or health
care provider. For individual recommendations, please consult with a doctor or registered dietitian.