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Top 10 Type-2 Superfoods

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


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


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



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.




3 cups fresh or frozen fruit without added sugar (thawed)

3 cups nonfat plain Greek yogurt

⅔ cup Nutty Granola (recipe above)



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%

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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.

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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.

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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.

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