DIAGNOSED WITH TYPE 2 DIABETES AND WONDERING WHAT TO EAT?

A diabetic can enjoy a diet that is both tasty and healthy. According to Sue McLaughlin, RD, a certified diabetes educator, we should  “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber.” Too often people think they are to shy away from fats but that is not exactly true. There are many healthy fats that are vital to a diabetic's diet and health. It is also important to eat a wide variety of foods to make sure we’re getting a healthy mix of phytochemicals and essential fatty acids. Following is a list of foods we diabetics should be sure we are eating.

1. Legumes provide vital fiber and protein. They absorb slowly into the body which helps to regulate our blood sugar. How about this little fact - half a cup of most types of beans provide about 1/4 of our daily requirement of fiber and as much protein as an ounce of meat! In a study published in 2012 in JAMA, Canadian researchers linked eating beans, chickpeas, and lentils with improved blood glucose control and reduced blood pressure, cholesterol, and triglycerides (blood fat) levels in people with type 2 diabetes. 
2. Fatty Fish provide essential Omega-3 Fatty Acids. Suggested fish to eat are salmon, tuna, mackrel, and bluefish.
3. Tree Nuts provide, here it is again - healthy fats! Nuts are high in fiber, protein, and healthy fats. Recommended nuts are almonds, cashews, hazelnuts, pecans, walnuts, and pistachios as they seem to hold the biggest benefits for diabetics. Peanuts aren't listed because they are not tree nuts. They are legumes!
4. Blueberries are considered a superfood for type 2 diabetics. Blueberries contain a good amount of antioxidants as well as vitamins and fiber.
5. Cruciferous vegetables such as broccoli. Broccoli is high in vitamins A and C as well as fiber. The fiber in broccoli can help one feel full longer and that is important to a diabetic so they won't snack too much on unhealthy snacks.
6. The above is a short list. Additional good foods for diabetics include green leafy vegetables, sweet potatoes, oatmeal, and avocados.

If you are having problems controlling your blood sugar, try adding more of these foods to your diet!