Non-starchy Vegetables

Non-starchy vegetables—i.e. varieties that don’t cause a spike in blood sugar—include everything from artichokes and asparagus to broccoli and beets to parsnips and peppers to turnips and tomatoes. This category of veggie goes a long way to satisfying your appetite and boosting your intake of vitamins, minerals, fiber, and phytochemicals. They are low in calories and carbohydrate, making them one of the few foods that people with diabetes can enjoy almost with abandon.

Non-fat Milk and Yogurt

Vitamin D is essential for good health -- one of its roles is to keep bones healthy -- yet many of us don’t get as much as we need. Non-fat dairy foods, including milk and yogurt are fortified with Vitamin D.

Tomatoes

Tomatoes are full of lycopene, a powerful substance that may reduce the risk of cancer (especially prostate cancer), heart disease, and macular degeneration, an eye disease that causes blurred vision. Tomatoes are nutritious in both their raw and cooked state.

Blueberries and Other Berries

From vision-protecting vitamin C to filling fiber, these beautiful berries are antioxidant powerhouses. They have some of the highest antioxidant levels of any fruit or vegetable and may reduce the risk of heart disease and cancer. They also have anti-inflammatory properties. Other good-for-you berries include strawberries, raspberries, and blackberries.

Oranges and Other Citrus

As long as you eat the fruit rather than drink juice, oranges and grapefruit are great sources of fiber and vitamin C.

Wild Salmon and Other Fish with Omega-3 Fatty Acids

Wild salmon is loaded with Omega-3 fatty acids; people who eat it regularly have lower risk of heart disease. It’s also full of vitamin D and selenium for healthy hair, skin, nails, and bones. If you don’t prefer salmon, other fish in this category include herring, sardines, and mackerel.

Walnuts, Flax Seeds, and Other Nuts/Seeds

Walnuts and flax seeds contain magnesium and fiber, plus omega-3 fatty acids. Walnuts also contain alpha-linolenic acid, an essential fatty acid that boosts heart health and lowers cholesterol. Walnuts also contain vitamin E, folic acid, zinc, and protein. Many other nuts provide healthy fats, and can curb hunger, but these two are particularly powerful.

Beans

Beans are among nature’s most nutritious foods. Beans are high in fiber and protein, plus they deliver essential minerals including magnesium and potassium.

Kale and Other Leafy Green Vegetables

Kale contains chemicals called glucosinolates, which activate enzymes in the liver to neutralize cancer-causing substances. Kale is a nutritional powerhouse because it provides more than 100 percent of the recommended daily intake of Vitamin A and Vitamin K. Collard greens are another leafy green vegetable that packs a ton of nutrients into a small package.

Barley, Lentils, and Other Whole Grains

Whole grains are full of antioxidants and soluble and insoluble fiber, helping to metabolize fats and also keep the digestive track healthy. People who eat hulled barley regularly have lower blood cholesterol and the grain also keeps blood sugar levels stable. Lentils are another good option; they provide B vitamins, iron, complex carbohydrates, and protein.

Diabetes Super Foods

Not all good-for-you foods are created equal. Just compare the nutrients in, say, iceberg lettuce with those found in a sweet potato. A single serving of lettuce has less than 1 gram of fiber and nothing else to make it special. The same serving of potato has 3.8 grams of fiber, plus vitamins A and C, iron, and calcium.

For those with diabetes, it's important to know the foods that are both nutritious and have a low glycemic index, making them helpful in managing blood glucose levels