Foods to Control Diabetes

Foods to Control Diabetes:

1. Beans

Though high in calories, kidney, pinto, navy, black and other types of beans are rich in nutrients and high in fiber. They help you feel full and stay full longer, Tobin says.

2. Dark, leafy green vegetables

 Spinach, collard greens, mustard greens, kale and other dark, leafy green veggies are nutrient-dense, low in carbohydrates. And so low in calories that Tobin says you can “eat all you want.”

3. Citrus fruits

 Oranges, grapefruit and other citrus fruits are rich in vitamin C, which helps heart health. Stick to whole fruits instead of juice. Fiber in whole fruit slows sugar absorption so you get the citrus fruit nutrients without sending your blood sugar soaring.

4. Sweet potatoes

 High in vitamin A and fiber and low in glycemic index, sweet potatoes don't “raise your blood sugar at the same level as a regular potato,” Tobin says.

5. Berries

 Whole, unsweetened blueberries, strawberries and other berries are full of antioxidants, vitamins and fiber. Choose fresh or frozen for salads, smoothies or cereal.

6. Tomatoes

 Enjoy this low-calorie super food raw or cooked. Serve sliced, steamed, broiled or stewed, as a side dish, in salads, soups, casseroles or other dishes. “You're getting really very vital nutrients — vitamin C and iron and vitamin E,” Tobin says.

7. Fish

 Fish high in omega 3 fatty acids. Salmon, albacore tuna, mackerel, halibut and herring are high in omega 3 fatty acids that help both heart health and diabetes. (Tobin advises staying away from breaded or deep-fried fish.)

8. Whole grains

 Pearled barley, oatmeal, breads and other whole-grain foods are high in fiber and contain nutrients such as magnesium, chromium, folate and omega 3 fatty acids.

9. Nuts

 Once a diet no-no because of nuts' high fat content, research now shows these are “good fats” (including omega 3s) that improve heart health and provide other benefits. But nuts are high in calories, so “you can't eat a whole bag of almonds or walnuts,” Tobin cautions. The ADA recommends 1.5 ounces a day, “a small handful.”

10. Fat-free milk and yogurt

These dairy foods not only provide the calcium and vitamin D your body needs, but they also help curb cravings and between-meal snacks.

Apples:

Fresh Water: