With your financial support, we can advance our mission to prevent and cure diabetes and to improve the lives of all people affected by diabetes. The ADA is the leading voluntary health organization fighting to bend the curve on the diabetes epidemic and help people living with diabetes thrive. If you found this article helpful in your diabetes journey, please consider supporting the American Diabetes Association (ADA). Foods that are easier on the budget year ‘round are beans and whole grains that you cook from scratch. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish. Some of the items above can be tough on the budget depending on the season and where you live. Milk and yogurt do contain carbohydrate that will be a factor in meal planning when you have diabetes. Look for yogurt products that are lower in fat and added sugar. More research is emerging on the connection between vitamin D and good health.
In addition to calcium, many milk and yogurt products are fortified to make them a good source of vitamin D. You may have heard that milk and yogurt can help build strong bones and teeth. Some examples of whole grains are whole oats, quinoa, whole grain barley and farro. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. The first ingredient on the label should have the word “whole” in it. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids. In addition, they offer magnesium and fiber. NutsĪn ounce of nuts can go a long way in getting key healthy fats along with helping to manage hunger. The American Diabetes Association Standards of Medical Care in Diabetes recommends eating fish (mainly fatty fish) twice per week for people with diabetes.
Choose fish that is broiled, baked or grilled to avoid the carbohydrate and extra calories that would be in fish that is breaded and fried. Other fish high in omega-3 are herring, sardines, mackerel, trout and albacore tuna. Fish high in these healthy fats are sometimes referred to as "fatty fish." Salmon is well known in this group. Omega-3 fats may help to reduce the risk of heart disease and inflammation. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E and potassium.
Berries can be a great option to satisfy your sweet tooth and they provide an added benefit of vitamin C, vitamin K, manganese, potassium and fiber. Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Grapefruits, oranges, lemons and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate and potassium. Try adding dark leafy vegetables to salads, soups and stews. Spinach, collards and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E and K, iron, calcium and potassium. These powerhouse foods are low in calories and carbohydrates too. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible. They are very high in fiber too.īeans do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat.
Kidney, pinto, navy or black beans are packed with vitamins and minerals such as magnesium and potassium. The FDA regulates the health claims allowed on food labels to ensure there is scientific research to support the claims. The list of foods below are rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease. “Superfood” is a term used by many food and beverage companies as a way to promote a food thought to have health benefits however, there is no official definition of the word by the Food and Drug Administration (FDA).
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