The American Diabetes Association Diet Highlights

 The American Diabetes Association diet recommends healthy food choices to help stabilize blood sugar levels. For those of us with diabetes, this is no brainer. Eating healthy foods is one of the most important things you can do as diabetics to keep yourself virile and complication free. 

It is vital that you see a nutritionist when you are diagnosed and get on a well-formulated diabetic meal plan as soon as possible. It is also crucial that you choose foods with low Glycemic Index or GI, and a high concentration of minerals and vitamins. The Glycemic index is a measure of how long it takes a certain food to raise your blood sugar level, lower is always better. 

In our opinion, the ADA diet is too high in carbs.  We have found that a Ketogenic Diet or a diet that emphasized healthy proteins, green vegetables and healthy fats while minimizing carbohydrates in any other form is the best for stabilizing blood sugar levels and minimizing  the need for medication.  

Getting enough minerals and vitamins has become harder in recent decades due to the conventional agriculture practices stripping the soil of vitamins and nutrients.  Combine that with a typical diet filled with fast food meals and you have a recipe of disaster. Some of the vitamins and minerals that are missing from the typical American diet are calcium, fiber, magnesium, potassium, vitamins A, C, and E. 

American Diabetes Association Diet "Super Foods"

The following foods are regarded as “super foods” by the American Diabetics Associate diet, and these foods can be easily and safely integrated into your existing diet. These foods can and should be incorporated into your meal plan just for the sake of good health even if you are not diabetic. 

Fish High in Omega-3 Fatty Acids

Wild caught salmon is possibly the very best fish to eat.  It is full of omega-3 fatty acids which are important for your body. It is important to eat it poached, grilled or baked.  Avoid breading it or deep frying it since both of these methods lower the vitamin content as well as create toxins.


Berries are key. Blueberries, raspberries, strawberries or any other variety of berries are packed with vitamins, fibers, and antioxidants. Having some yogurt with blueberries and strawberries mixed in is super delicious. Berries are not too expensive and do not need elaborate preparation, just rinse them and gobble them up. 

Sweet Potatoes

The American Diabetes Association Diet recommends that you eat sweet potatoes instead of regular potatoes.

Sweet potatoes are rich in beta carotene and fiber.  They are a great alternative to eating regular potatoes because they take more time to digest and don't spike blood sugar as much as regular potatoes do.  

Beans of All Kind 

Pinto bean, black, navy, green bean, these foods are super nutritious and full of protein and energy. In fact, a half cup of beans has as many proteins as a whole ounce of meat, but most especially without the bad fat. They are high in potassium, fiber, and magnesium as well.  

Consuming fresh beans is the best way to go, however, you need to soak them overnight in something acidic like lemon juice to remove the anti-nutrients.  If you go for canned beans, all you need to do is rinse off the sodium and they are still packed with goodness.  Beans are one of the most vital components of the American Diabetes Association diet. 

Green Leafy Vegetables 

Green vegetables are awesome. They have immense nutritional value. The dark colored greens are the best- kale, broccoli, spinach; these foods are low in calories and high in minerals. Diabetic or not, green leafy vegetables should be a staple of your diet. 


Nuts help you manage your hunger and are great snacks. They can help you feel full if you combine them with water. They are also a good source of fiber and can be used to compliment any meal. You can eat walnuts and pistachios when you need a snack. Some seeds and nuts like walnuts contain omega 3 fatty acids too.


Citrus are powerful fruits that are great sources of vitamin C and fiber. Lemon, oranges, lime, grapefruit; pick your choice. Citrus fruits are also excellent desserts that can go with yogurts and nuts for a snack. 

Finally, according to the American Diabetes Association Diet, you should also endeavor to included tomatoes, sweet potatoes, fat-free yogurt and milk and fish into your meal. These foods are high vitamin and fiber content and would be highly beneficial to a diabetic. 

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