1. Beans – The musical fruit is high in fiber that can help keep your blood sugar steady and even lower cholesterol, plus provide a good dose of calcium and protein. They are low in saturated fat and can be added to chili, salads and soups. Because beans are versatile and there are so many different types, you can mix and match and keep a healthy variety in your diet.
2. Salmon – You’ll be swimming upstream in the nutrition river with this fish, which is rich in Omega-3 fatty acids and are great for reducing inflammation. You can eat it as a main course or add it to other dishes.
3. Dairy – Calcium and Vitamin D add up to a great combination in the battle against diabetes. Concentrate on the fat-free and low-fat versions of milk, cottage cheese and yogurt for best results.
4. Oats – How can horses be wrong? These are diabetes busters because they’re high in fiber, which lowers total and bad LDL cholesterol. These are available as cereals but also can be included in meat loaf and other dishes.
5. Tuna – Vitamin D and Omega-3 fatty acids make this one of the favorite fishes of America. Just stick to about 12 ounces per week so you don’t overdose on mercury. You can eat it in a sandwich on whole-wheat bread, eat as an accompaniment to crackers, or add it to salads. Just don’t lose the benefit by enveloping it with mayo. Use lemon juice or other low-salt flavorings.
6. Berries – These are high in fiber and antioxidants. You can eat them alone or mix them with cereal, salads and other dishes.