There are a number of foods that are rich in a variety of phytochemicals, special fatty acids, vitamins, and minerals that are capable of improving the regulation of your blood sugar levels, encouraging insulin activity and slowing down diabetic complications.

Recently the American Diabetes Association released a list of these “super foods”… which it says have the necessary nutrients for good diabetes management including:

• fiber
• potassium
• healthy fats
• magnesium and
• antioxidants.

Contained in their list of “super foods” were:

Beans… the massive amount of fiber in beans is a boon to your blood sugar as it helps you balance blood sugar levels while providing steady slow-burning energy. The fiber in the beans stops your blood sugars from rising too quickly.

Citrus… pectin from citrus is not digested and is considered beneficial as dietary fiber. Pectin is prepared from citrus peels to which the remains of apples which have been squeezed for juice, is added. Dietary pectin is known to lower the absorption of glucose and, in turn, the production of insulin in people with type 2 diabetes. Pectin helps stabilize blood sugar levels.

Fish with omega-3 fatty acids… deep cold water fish such as salmon and tuna, are on just about every super food list. Fish is not only rich in omega-3 fatty acids but is also rich in protein, vitamin B6 and B12, and various trace minerals. One study showed people who ate seven ounces of fish weekly, had a significant reduction in their glucose intolerance as well as improvement in their blood pressure level.

Nuts… for example: almonds and walnuts, contain a rich source of dietary fiber as well as unsaturated fat which, in small amounts, is actually good for you. This type of fat lowers your “bad” cholesterol rather than raises it… it is known as monounsaturated fat which helps to reduce insulin resistance and make your blood sugars easier to control.

Dark green leafy vegetables… spinach, dark green lettuce such as mignonette, rocket, baby spinach leaves, and tomatoes, sweet potato (kumera), berries, whole grains, fat-free milk and yogurt were also included on the list of “super foods” released by the American Diabetes Association.

The above carbohydrate foods have a low glycemic index (low-GI), which means they are more slowly absorbed than other foods and give better control over your blood sugar levels.

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