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11 Superfoods for Diabetes

You are what you eat.

So why not be a superstar and eat superfoods? Follow an easy-to-remember mantra from the American Diabetes Association—"create my plate." First, divide your plate in half. Fill half your plate with non-starchy vegetables, then divide the remaining half between grains and starches and proteins.

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Medically Reviewed By: William C. Lloyd III, MD, FACS | Last Review Date:

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Medical References

  1. Jenkins D. Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus. Archives of Internal Medicine. 2012;172(21):1653-60. (http://archinte.jamanetwork.com/article.aspx?articleid=1384247)
  2. Nutrition Recommendations and Interventions for Diabetes: A position statement of the American Diabetes Association, Diabetes Care (http://care.diabetesjournals.org/content/31/Supplement_1/S61)
  3. White Potatoes vs. Sweet Potatoes, Cleveland Clinic (http://health.clevelandclinic.org/2013/03/white-potatoes-vs-sweet-potatoes-which-is-healthier/)
  4. Calcium: Fact Sheet for Consumers, National Institutes of Health Office of Dietary Supplements (http://ods.od.nih.gov/factsheets/Calcium-Consumer/)
  5. Glycemic Index, University of Wisconsin Hospitals and Clinics (http://www.amsa.org/healingthehealer/GlycemicIndex.pdf)
  6. Create Your Plate, American Diabetes Association (http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/?loc=ff-slabnav)
  7. Diabetes Superfoods, American Diabetes Association (http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-su...)
  8. Fats, American Diabetes Association (http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fats-and-di...)
  9. Godman H. Lycopene-rich tomatoes linked to lower stroke risk. Harvard Health Letter. October 10, 2012. (http://www.health.harvard.edu/blog/lycopene-rich-tomatoes-linked-to-lower-stroke-risk-201210105400)
  10. Dairy consumption and risk of type 2 diabetes mellitus in men: a prospective study. Archives of Internal Medicine. 2005 May 9;165(9):997-1003. (http://www.ncbi.nlm.nih.gov/pubmed/15883237)
  11.  Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care. 2008 Jul;31(7):1311-7. (http://www.ncbi.nlm.nih.gov/pubmed/18390796)
  12. Top 10 Type-2 Superfoods, WebMD (http://www.webmd.com/diabetes/features/top-10-type-2-superfoods)
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