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Five Must Include Foods on a Diabetic Menu

Gregg Carroll - Friday, January 04, 2013

1. Flax seed: High in soluble and insoluble fiber. Significant source of alpha-linolenic acid (ALA), lignan a powerful antioxidant.

2. Nuts: Nuts are good sources of protein, vitamin E, fiber, plant sterols and flavonoids that act as a perfect supplement to a diabetic diet. One serving of almonds, cashews, or mixed nuts is 6 nuts. One serving of pecans is 4 halves, a serving of hazelnuts is 5 nuts, and a serving of pistachios is 16 nuts, per the American Diabetes Association.

3. Oats: Oats provide vitamin E, B vitamins, magnesium, and potassium, which may help lower blood pressure. The soluble fiber helps to stabilize blood-sugar levels.

4. Whole grains: The American Diabetes Association recommends allotting one quarter of your plate to whole grains which are a great source for vitamins, minerals, fiber as well as antioxidants.

5. Green leafy vegetables: The recommended daily intake of vegetables is three to five servings. Green leafy vegetables are rich sources of beta-carotene, vitamin C and vitamin K as well as plenty of antioxidants. Examples include as spinach, kale, chard and collards. When choosing vegetables, either fresh or frozen, a person with diabetes should avoid added sauces, preservative containing ingredients at the table.

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