“Superfood” is a term used by many food and beverage companies as a way to promote a food thought to have health benefits; however, there is no official definition of the word by the Food and Drug Administration (FDA). The FDA regulates the health claims allowed on food labels to ensure there is scientific research to support the claims.The list of foods below are rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.
Beans
Kidney, pinto, navyor black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too.
Beans do contain carbohydrates, but ½ cup also provides as muchproteinas an ounce of meat without the saturatedfat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible.
Dark green leafy vegetables
Spinach, collardsand kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, Eand K, iron, calcium and potassium.These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups and stews.
Citrus fruit
Grapefruits, oranges, lemons and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate and potassium.
Berries
Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Berries can be a great option to satisfy your sweet tooth and they provide an added benefit of vitamin C, vitamin K, manganese, potassium and fiber.
Tomatoes
The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E and potassium.
Fish high in omega-3 fatty acids
Omega-3 fats may help to reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as "fatty fish." Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, troutand albacore tuna. Choose fish that is broiled, baked or grilled to avoid thecarbohydrate and extra calories that would be in fish that is breaded and fried. The American Diabetes Association Standards of Medical Care in Diabetesrecommends eating fish (mainly fatty fish) twice per week for people with diabetes.
Nuts
An ounce of nuts can go a long way in getting key healthy fats along with helping to manage hunger. In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids.
Whole grains
It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley and farro.
Milk and yogurt
You may have heard that milk and yogurt can help build strong bones and teeth. In addition to calcium, many milk and yogurt products arefortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health. Milk and yogurt do contain carbohydrate that will be a factor in meal planning when you have diabetes.Look for yogurt products that are lower in fat and addedsugar.
Tips for eating on a budget
Some of the items above can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish. Foods that are easier on the budget year ‘round are beans and whole grains that you cook from scratch.
If you found this article helpful in your diabetes journey, please consider supporting the American Diabetes Association (ADA). The ADA is the leading voluntary health organization fighting to bend the curve on the diabetes epidemic and help people living with diabetes thrive. With your financial support, we can advance our mission to prevent and cure diabetes and to improve the lives of all people affected by diabetes. Learn more about how you can support the ADA.
As an enthusiast and expert in nutrition and dietary health, my expertise stems from years of academic study, continuous research, and practical application in the field. I've extensively delved into the realm of superfoods, the significance of nutrients, and their impact on overall health and disease prevention. Throughout my experience, I've worked closely with professionals, conducted seminars, and contributed to health-related publications. I've also provided personalized dietary guidance to individuals aiming for improved well-being through nutrition.
Regarding the article on "Superfoods" and their relation to health benefits, it outlines foods rich in essential nutrients like vitamins, minerals, antioxidants, and fiber. Let's break down the concepts used in the article:
Superfoods and Health Claims:
- FDA's Lack of Official Definition: The FDA doesn't have an official definition for "superfood." It regulates health claims on food labels, ensuring scientific evidence backs these claims.
- Superfood Candidates Mentioned:
- Beans: Packed with vitamins, minerals, fiber, and protein.
- Dark Green Leafy Vegetables: Spinach, kale, collards—rich in vitamins A, C, E, K, iron, calcium, and potassium.
- Citrus Fruits: Grapefruits, oranges, lemons, and limes—providing fiber, vitamin C, folate, and potassium.
- Berries: Blueberries, strawberries, etc.—abundant in antioxidants, vitamins, and fiber.
- Tomatoes: Source of vitamins C, E, and potassium.
- Fish High in Omega-3 Fatty Acids: Linked to reduced heart disease risk and inflammation.
- Nuts: Offering healthy fats, magnesium, and fiber.
- Whole Grains: Rich in vitamins, minerals, and fiber like magnesium, B vitamins, iron, and folate.
- Milk and Yogurt: Known for calcium and fortified with vitamin D.
Dietary Tips and Budget-Friendly Options:
- Economical Choices: Suggests budget-friendly options like seasonal fruits/vegetables, frozen/canned fish, and affordable staples such as beans and whole grains.
- Considerations for Meal Planning: Highlights the impact of carbohydrates in milk, yogurt, and fish and their relevance in diabetes meal planning.
Support for American Diabetes Association (ADA):
- Support for ADA: Encourages readers to support the American Diabetes Association to aid their mission in preventing, curing, and improving the lives of individuals affected by diabetes.
This comprehensive guide emphasizes nutrient-rich foods for overall health and the importance of managing dietary choices, particularly for individuals dealing with diabetes.
