10 Diabetes Type-2 Superfoods

Keep these wonder ingredients on your shopping list and in your pantry.

By Erin O'Donnell
WebMD the Magazine - Feature
Reviewed byKathleen M. Zelman, MPH, RD, LD

Yes, variety is essential when it comes to diabetes. But these 10 tried-and-true staples are nutrient-rich, protect against chronic diseases, and are ideal foods for people with type 2 diabetes, says Kathleen Zelman, MPH, RD, LD, WebMD's director of nutrition. Plus, they're delicious.

Berries A smart substitute when you need to limit candy, berries offer sweet flavor, few calories, lots of fiber, and a hefty dose of antioxidants, chemicals that help protect against cancer and heart disease.

Raspberries, strawberries, and pomegranates (yes, they're considered a berry) also have plenty of ellagic acid, an antioxidant that may have anti-tumor effects. Toss fresh berries in your morning cereal and noontime salads, and keep dried versions handy for snacking. High-fiber foods like berries help maintain blood sugar levels.

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Eggs are not only an inexpensive protein source, they may even help you lose weight. Research suggests that eating eggs at breakfast means you're likely to consume fewer calories the rest of the day. The American Heart Association says healthy adults can eat one egg a day. One reason is that they contain little saturated fat, the real culprit in high blood cholesterol, Zelman says. (To be safe, talk to your doctor about your cholesterol level.) Hard-boil eggs while you prepare dinner so they're ready for a quick breakfast.

Extra virgin olive oil EVOO offers great taste plus type-2-diabetes-friendly monounsaturated fat. "Extra virgin" means the oil is minimally processed, which protects its more than 30 antioxidant and anti-inflammatory plant compounds, Zelman says. Drizzle it on salads and use it to sauté meat and veggies. But go easy. Like all oils, it packs a calorie wallop.

Kale If you're stuck on spinach, consider kale. Zelman calls it an overall nutrition booster and one of the healthiest vegetables on the planet. One cup offers a riot of antioxidants: 206% of your daily requirement for vitamin A, 134% of your vitamin C requirement, and 684% of your recommended intake of vitamin K (critical for blood clotting and bone health). It's also a top source of lutein and zeaxanthin, compounds that may help prevent age-related eye diseases. Add chopped kale to soups, toss it with pasta and pine nuts, or tear the leaves into 2-inch pieces, spritz with olive oil, and bake until crisp for a bowlful of kale chips.

Low-fat milk Milk isn't just for kids. Low-fat varieties, such as 1% and skim, are smart choices for adults. Milk has three nutrients that people skimp on: calcium, vitamin D, and potassium. For carb counters, 1 cup of milk is equal to a small piece of fruit or slice of bread. Use milk in fruit smoothies or steaming-hot chai tea.

Nuts Yes, they're high in calories, but these are calories well spent, Zelman says. Most varieties contain about 170 calories per ounce, along with heart-healthy monounsaturated fats, protein, and fiber. And nuts can help stabilize blood sugar. Reach for a small handful of nuts instead of potato chips.

Salmon Rich in omega-3 fatty acids, fatty fish such as salmon may protect against age-related dementia. Omega-3s also boost heart health by lowering triglycerides. That's why the American Heart Association recommends eating omega-3-rich fish at least twice a week.

Sweet potatoes A superior source of the antioxidant beta-carotene, sweet potatoes also contain vitamin C and potassium. Zelman roasts them in a 400-degree Fahrenheit oven for an hour for a delicious caramelized flavor that needs nothing more than a sprinkle of cinnamon, a spice that may help lower blood sugar. Cook with the skin on, since most of the nutrients are next to it.

Tea Black, green, oolong, or white tea has powerful antioxidant flavonoids known as catechins in each calming cup. (The longer you steep tea, the more flavonoids you get, Zelman says.) Research suggests three cups of tea a day may reduce your heart attack risk. Zelman's pantry is full of flavored teas, which are tasty enough to enjoy without sweeteners.

Whole grain cereal One of the healthiest ways to start your day, whole grain cereal can help reduce blood pressure and LDL ("bad") cholesterol, research shows. Whole grains contain powerful plant chemicals, lignans and flavonoids, which may play a role in preventing heart disease. Zelman recommends cereals with at least 5 grams of fiber to help control blood sugar and stave off hunger. When you're in a hurry, she adds, cereal makes a healthy lunch or dinner.

Reader Tip
"Eat colorful fruits and veggies, herbs, and spices. Not much meat. Fresh food when possible. Worry about eating healthy foods in moderation." -- DeadManWalking57, WebMD community member

Recipes: Super Meals

Add these superfood-rich recipes to your regular repertoire.

Crunchy Fruit and Yogurt Breakfast Parfait
This breakfast or anytime parfait is a nutritional trifecta, packed with three superfoods: nuts, berries, and whole grains. Together they help normalize blood sugar levels and keep you feeling full.

Makes 6 servings

Nutty Granola

Ingredients
3 ½ cups old-fashioned oats
1 ½ cups finely chopped almonds, walnuts, and pecans
½ cup maple syrup
pinch of salt
1 tsp allspice

Directions
1. Mix all ingredients together, stirring well to combine.
2. Line a jelly roll pan with parchment paper. Spread granola on pan and bake at 325ºF 30–40 minutes, turning once, until golden brown.

Parfait

Ingredients
3 cups fresh or frozen fruit without added sugar (thawed)
3 cups nonfat plain Greek yogurt
⅔ cup Nutty Granola (recipe above)

Directions
1. In a medium bowl, combine all the fruit.
2. Layer ¼ cup yogurt in 6 tall clear parfait glasses, and top with ¼ cup fruit and 1 tbsp Nutty Granola; repeat once more in each glass.
3. Serve immediately.

Per serving:
202 calories, 14 g protein, 28 g carbohydrate, 4 g fat, 5 g fiber, 18 g sugar, 46 mg sodium. Calories from fat: 19%

Sweet Potato Pecan Pancakes
Once you taste these delicious pancakes, loaded with disease-fighting antioxidants, you won't make them any other way. Portion the batter to yield two pancakes per serving, and top with reduced-calorie syrup and crunchy nuts to start your day.

Makes 6 servings

Ingredients
1 lb sweet potatoes, roasted, peeled, and mashed
2 cups skim milk
2 large eggs, beaten
4 tbsp reduced-calorie pancake syrup, divided
1 tsp vanilla extract
1 cup all-purpose flour
1 cup whole wheat flour
4 tsp baking powder
1 tsp pumpkin-pie spice
¼ tsp salt
¼ cup chopped pecans, toasted

Directions
1. Place sweet potatoes, milk, eggs, 1 tbsp pancake syrup, and vanilla extract in a medium bowl and blend thoroughly.
2. In a separate bowl, sift together flours, baking powder, pumpkin-pie spice, and salt.
3. Blend sweet potato mixture with flour mixture, and whisk until smooth.
4. Coat a flat griddle with cooking spray and preheat over medium-high heat. Ladle batter onto hot griddle by heaping tablespoons and cook until golden brown, turning once when surface begins to bubble (about 2 minutes per side).
5. To serve, warm remaining syrup with pecans and pour over pancakes.
Per serving: 92 calories, 11 g protein, 50 g carbohydrate, 6 g fat(1 g saturated fat), 63 mg cholesterol, 5 g fiber, 8 g sugar, 188 mg sodium. Calories from fat: 18%

Tuscan Kale Soup
You don't need to live in Italy to enjoy this easy, healthy soup. The combination of kale and beans powers up the protein, vitamins, and minerals while helping lower cholesterol and regulate blood sugar levels.

Makes 6 servings

Ingredients
1 tsp olive oil
2 medium onions, chopped
2 oz Spanish chorizo sausage, finely chopped
3 cloves garlic, minced
1 large sweet potato, peeled and chopped
1 bay leaf
6 cups low-sodium chicken stock
1 (16-oz) can cannellini beans, rinsed and drained
4 cups fresh kale, chopped
1 tsp dried basil
¼ tsp salt
freshly ground pepper

Directions
1. Heat oil in a large, heavy-bottom Dutch oven or soup pot over medium-high heat.
2. Add onions, and sauté 5 minutes. Add sausage and garlic and continue cooking 1–2 minutes.
3. Add potato, bay leaf, and stock. Cook 8 minutes until potato is soft.
4. Add beans, kale, basil, salt, and pepper, and simmer 5 minutes or until thoroughly heated. Discard bay leaf before serving.

Per serving:
204 calories, 12 g protein, 29 g carbohydrate, 5 g fat (2 g saturated fat), 8 mg cholesterol, 6 g fiber, 1 g sugar, 311 mg sodium. Calories from fat: 22%

Veggie Frittata
Perfect for breakfast, lunch, or dinner, this nutrient-rich dish is full of satisfying and waist-friendly protein that will fill you up and keep your blood sugar steady. Even though it is an egg dish, the dietary cholesterol is a third less than your daily limit.

Makes 6 servings

Ingredients
1 (10-oz) package fresh spinach
2 large onions, chopped
1 tsp olive oil
1 large red bell pepper, chopped
1 cup red potato, cooked, peeled, and diced
6 large eggs, lightly beaten
4 large egg whites, lightly beaten
¼ tsp salt
½ tsp freshly ground black pepper
¼ cup (1-oz) part-skim mozzarella cheese, shredded
2 tbsp shredded Parmesan cheese

Directions
1. Coat a 10-in nonstick skillet with cooking spray and heat over medium-high heat. Add spinach, and sauté 2 minutes until wilted. Remove and set aside.
2. Sauté onion in olive oil 8–10 minutes until browned, stirring occasionally. Add red bell pepper, and continue cooking 2–3 more minutes until soft. Add potato and stir in, then add spinach.
3. Combine eggs and whites, salt, and pepper, and whisk to thoroughly combine. Pour egg mixture into the pan and cook over medium-high heat about 7–9 minutes or until bottom of frittata is browned.
4. Preheat oven broiler. Sprinkle cheeses over ¬frittata and broil 5 minutes or until lightly browned.
5. Cut into six wedges; serve.

Per serving:

180 calories, 14 g protein, 13 g carbohydrate, 8 g fat (3 g saturated fat), 188 mg cholesterol, 3 g fiber, 307 mg sodium. Calories from fat: 45%

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