Skip to content

Diabetes Health Center

Top 10 Type-2 Superfoods

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

continued...

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.

Is This Normal? Get the Facts Fast!

Check Your Blood Sugar Level Now
What type of diabetes do you have?
Your gender:

Get the latest Diabetes newsletter delivered to your inbox!


or
Answer:
Low
0-69
Normal
70-130
High
131+

Your level is currently

If the level is below 70 or you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.

People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.

Congratulations on taking steps to manage your health.

However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.

Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.

Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.

One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.

Did You Know Your Lifestyle Choices
Affect Your Blood Sugar?

Use the Blood Glucose Tracker to monitor
how well you manage your blood sugar over time.

Get Started

This tool is not intended for women who are pregnant.

Start Over

Step:  of 

Today on WebMD

Diabetic tools
Symptoms, diagnosis, treatment, and more.
woman flexing muscles
10 strength training exercises.
 
Blood sugar test
12 practical tips.
Tom Hanks
Stars living with type 1 or type 2.
 
Woman serving fast food from window
Video
Can Vinegar Treat Diabetes
Video
 
Middle aged person
Tool
are battery operated toothbrushes really better
Video
 

Prediabetes How to Prevent Type 2 Diabetes
Article
type 2 diabetes
Slideshow
 
food fitness planner
Tool
Are You at Risk for Dupuytrens Contracture
Article