Kale and other leafy green vegetables

Kale and other leafy green vegetables

Beans are among nature’s most nutritious foods.

They’re high in fiber and protein, making them a great option for vegetarians and vegans. They also deliver essential minerals like magnesium and potassium.

They’re low on the GI, too. Soya beans rank in around 16, while kidney beans come in at 24, and chickpeas around 28.

According to a study in 2012, beans may be a good way to control glycemic levels in people with type 2 diabetes. They can also reduce the risk of coronary heart disease.

9. Kale and other leafy green vegetables
Kale is the king of super healthy greens. It provides more than 100 percent of the recommended daily intake of vitamin A and K.

Collard greens are another leafy green that packs a ton of nutrients into a small package.

Kale contains chemicals called glucosinolates that help neutralize cancer-causing substances. It’s also full of potassium and has been shown to help manage blood pressure.

This is another reason it’s considered a superfood for those with diabetes.

10. Barley, lentils, and other whole grains
Whole grains are full of antioxidants and soluble and insoluble fiber. These help to metabolize fats and keep the digestive track healthy.

People who regularly eat hulled barley typically have lower blood cholesterol. The grain also keeps blood sugar levels stable.

Lentils are another good option since they provide B vitamins, iron, complex carbohydrates, and protein.

While 100 percent stone-ground whole wheat bread is considered a low GI food, other types of whole wheat bread may have medium GI rankings, with scores between 56 and 69.

Eating whole grains may help decreaseTrusted Source the risk of developing type 2 diabetes, if you choose the right type.


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