Eat to Treat Diabetes

Find fresh ways to get the low-glycemic foods you need.

September 12th, 2014 by: Julie Fortenberry

Focusing on eating foods with a low glycemic index, or GI, is a key part of diabetes management. The American Diabetes Association recommends a list of low-GI foods below. While choosing low glycemic foods is healthier, it is essential that you balance your portions of these foods to maintain a healthy weight.

Citrus Fruits 

Grapefruit, oranges, lemons, limes and other citrus fruits all contain soluble fiber and lots of vitamin C. 

Beans

High in fiber and protein, beans are also good sources of magnesium and potassium. TIP: Rinse canned beans  to cut down on sodium.

Dark Green, Leafy Vegetables

Spinach, collards, kale: These powerhouse foods are incredibly low in calories and carbohydrates. You can’t eat too many or too much of them!

Sweet Potatoes

Packed full of vitamin A and fiber, these starchy vegetables easily replace regular potatoes for a lower-GI alternative.

Berries

Most varieties of berries contain lots of antioxidants, vitamins and fiber.

Tomatoes

Whether you prefer your tomatoes raw, pureed in juice or cooked in a sauce, you’re consuming vital nutrients like vitamins C and E, iron and lycopene.

Low-Fat Milk and Yogurt

Everyone knows that dairy can help build strong bones and teeth. In addition to offering 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.

Fish High in Omega-3 Fatty Acids

Shoot for six to nine ounces of fish each week; salmon is especially high in beneficial omega-3 fatty acids.

Nuts

A handful of nuts helps you manage your hunger and blood sugar levels, along with offering magnesium and fiber — and some nuts even contain omega-3 fatty acids.

Whole Grains

In contrast to processed grains and flours, whole grains retain germ and bran, which increase their fiber content. They’re also rich in magnesium, chromium, omega-3 fatty acids and folate.