The American Diabetes Association has the top 10 superfoods. All the foods on it have a low glycaemic index GI, which will make them easy to fit into your meal plans. The list is not restricted just to individual foods.
The list features a few specific foods, but most of them are food groups – which means you can get more variety.
One of the benefits of having a superfoods list is that it will give you thinking about how you can include more healthy foods in your own diet. They are:
1. Beans: Beans such as kidney, pintos, lentils and red or black beans make a great meat substitute.
2. Dark Green Leafy Vegetables: A spinach salad makes a great addition to any meal. And for more variety, try some different greens on your foods. Also try adding kale or collard greens to soups, casserole dishes, rice or even smoothies.
3. Citrus fruit: We have so many fruits to choose from but try eating at least one citrus fruit each day.
4. Sweet Potatoes: Sweet potatoes always make a good substitute for white potatoes because they have a lower glycaemic index. Add sweet potatoes to meals or mix mashed sweet potatoes into the goodies you bake or to your oatmeal, a waffle all macaroni.
5. Berries: It is easy to add fresh or frozen berries to everything from hot cereal to salad. They make great salads too.
6. Tomatoes: Tomatoes are versatile; they can be cooked into homemade tomato- source which can then be used with pasta and homemade pizzas.
7. Fish high in omega3 Fatty acids: Salmon, mackerels, lake stout, herring, sardines and albacore tuna are all fatty fish that are high in omega -3 fatty acids. Omega -3 fatty acids can help you lower triglycerides and increase High Density Lipoproteins (good cholesterols)
8. Whole circuits: The first step to getting more whole grain into your diet is to trade out any baked foods made from white floor and exchanges them for whole wheat foods. Think about using more unprocessed whole grains such as barely, wild rice, rolled oats, guinea and bulgur.
9. Nuts: These make a great snack because they are low in carbs and high in protein and healthy fats. Nuts however are not low-calorie food, so watch portion sizes. Think about eating 1 ounce of nuts and then read the food label to determine how many nuts makeup 1 ounce.
10. Fat-free milk and yogurt: Milk and yogurt make a great snacks too. And be sure to try Greek yogurt which produces significantly more protein. Both Greek and American yogurts contain protein probiotics which are good for the health of our digestive system.