Food for diabetics: Fresh fruit, vegetables get super status on ADA’s list

The produce industry fares well in the American Diabetes Association’s (ADA) list of Top 10 Diabetes Superfoods.

As reported recently by USA Today and on the ADA website, the list features foods that have a low glycemic index (GI) and provide key nutrients that are lacking in the typical western diet, including calcium, potassium, fiber, magnesium, vitamins A (as carotenoids), C and E.

Included in the ADA’s list are:

Beans
“They are considered starchy vegetables, but a ½ cup provides as much protein as an ounce of meat without the saturated fat,” says the ADA.

Dark Green Leafy Vegetables
The ADA lists spinach, collards and kale as “powerhouse foods” that are so low in calories and carbohydrates, you can’t eat too much.”

Sweet Potatoes
The ADA suggets substituting these for regular potatoes as a lower GI alternative.

Berries
Packed with antioxidants, vitamins and fiber, the ADA says strawberries, blueberries and other varieties are ideal for diabetics.

Tomatoes
Whether they’re eaten pureed, raw or in a sauce, tomatoes are a solid choice for diabetics.

Citrus Fruit
Grapefruit, oranges, lemons and limes are great sources of soluble fiber and vitamin C, says the ADA.

The association also recommends fish high in Omega-3 fatty acids, nuts, fat-free milk/yogurt and whole grains to round out the superfood list.