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Top 10 Super-Foods for Type 2 Diabetes

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

Recipes: Super Meals

Add these to your regular repertoire.

Crunchy Fruit and Yogurt Breakfast Parfait

This breakfast-or-anytime parfait is packed with three super-foods: nuts, berries, and whole grains. Together they 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%

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


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


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%

Is This Normal? Get the Facts Fast!

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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.

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.

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