In recent years, the American Diabetes Association (ADA) publishes a list of superfoods that offer essential nutrients for better diabetes management, such as fiber, potassium, healthy fat, magnesium and antioxidants.
These foods, according to recommendations, are important to be often included in the diet of people with diabetes, so they are more complete and healthier.
As with all foods, we need to add the "superfoods" of diabetes to our personalized meal program in appropriate quantities.
All listed foods have low glycemic index (GI) and provide essential nutrients missing from typical Western diet, such as:
Whether you prefer beans (black-eyed, Mexican, giant) or lentils (red, classic) or chickpeas you can not find a better group of foods for your diet. It is very rich in fiber, covering about 1/3 of your daily needs in just 1/2 cup, is a low glycemic index if it does not breathe and is also a good source of magnesium and potassium.
Dark green leafy vegetables
Spinach, cabbage, cabbage and Brussels sprouts are low calorie vegetables, rich in fiber and B complex vitamins and many trace elements.
Citrus fruits
Grapefruit, oranges, lemons and limes easily cover part of the daily dose of soluble fiber and vitamin C needed to regulate cholesterol.
Sweet potatoes
It is a starchy vegetable rich in vitamin A and fiber. It is a good alternative to classic potato since it has a lower glycemic index (not as puree).
Berries-Red Fruits
Fruits such as raspberry, chili and strawberries are extremely rich in antioxidants, vitamins and fiber. They are a protective food that acts against free radicals.
Tomatoes
Tomatoes, either fresh or spiced in sauce, are a vital food and source of nutrients like Vitamin C, Lycopene, Iron and Vitamin E.
Fish rich in omega-3 fatty acids
Fish like salmon, sardine, anchovies, mackerel and sea bream are rich in essential omega-3 fatty acids and must be present in the diet twice a week.
Whole wheat products
They contain all the nutrients from the cereals and offer, besides the lower glycemic index and most fiber, ingredients such as magnesium, chromium and folic acid.
Nuts
An amount of 30 grams, preferably unsalted and raw nuts, can greatly help to provide essential healthy fats, magnesium and fiber. Walnuts, pine nuts and flax seeds also contain omega-3 fatty acids.
Semi-sweet milk and yoghurt
Semi-dairy dairy products are a good source of calcium, vitamin D, magnesium and B vitamins. One to two servings daily is important to have a complete diet.
