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Diabetes Health Center

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Top 10 Super-Foods for Type 2 Diabetes

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

Tuscan Kale Soup

You don't need to live in Italy to enjoy this easy, healthy soup. The combo of kale and beans powers up the protein, vitamins, and minerals while helping lower cholesterol and control blood sugar levels.

Makes 6 servings


1 tsp olive oil

2 medium onions, chopped

2 oz Spanish chorizo sausage, finely chopped

3 cloves garlic, minced

1 large sweet potato, peeled and chopped

1 bay leaf

6 cups low-sodium chicken stock

1 (16-oz) can cannellini beans, rinsed and drained

4 cups fresh kale, chopped

1 tsp dried basil

¼ tsp salt

freshly ground pepper


1. Heat oil in a large, heavy-bottom Dutch oven or soup pot over medium-high heat.

2. Add onions, and sauté 5 minutes. Add sausage and garlic and continue cooking 1-2 minutes.

3. Add potato, bay leaf, and stock. Cook 8 minutes until potato is soft.

4. Add beans, kale, basil, salt, and pepper, and simmer 5 minutes or until thoroughly heated. Discard bay leaf before serving.

Per serving:

204 calories, 12 g protein, 29 g carbohydrate, 5 g fat (2 g saturated fat), 8 mg cholesterol, 6 g fiber, 1 g sugar, 311 mg sodium. Calories from fat: 22%

Veggie Frittata

Perfect for breakfast, lunch, or dinner, this nutrient-rich dish is full of satisfying and waist-friendly protein that will fill you up and keep your blood sugar steady. Even though it is an egg dish, the dietary cholesterol is a third less than your daily limit.

Makes 6 servings


1 (10-oz) package fresh spinach

2 large onions, chopped

1 tsp olive oil

1 large red bell pepper, chopped

1 cup red potato, cooked, peeled, and diced

6 large eggs, lightly beaten

4 large egg whites, lightly beaten

¼ tsp salt

½ tsp freshly ground black pepper

¼ cup (1-oz) part-skim mozzarella cheese, shredded

2 tbsp shredded Parmesan cheese


1. Coat a 10-in nonstick skillet with cooking spray and heat over medium-high heat. Add spinach, and sauté 2 minutes until wilted. Remove and set aside.

2. Sauté onion in olive oil 8–10 minutes until browned, stirring occasionally. Add red bell pepper, and continue cooking 2–3 more minutes until soft. Add potato and stir in, then add spinach.

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