Health Foods for Diabetics Columbia SC

If you've got diabetes, choosing the right foods can help keep you healthy and keep your blood sugar in the normal range. "Diabetics are more at risk for heart disease," says Adee Rasabi, RD, CDN, CDE of NewYork-Presbyterian Hospital/Columbia Medical Center in New York City. "So it's important to look for heart-healthy foods to lower this risk."

Next time you hit the store, make sure some of these top foods are on it.

Diabetes Do's

1. Chicken: Lean chicken breast is a good source of high quality protein, says Keri Gans, RD, spokesperson for the American Dietetic Association and the author of "The Small Change Diet." "Chicken won't raise your blood sugar and it's very versatile," she says.

Grill a boneless, skinless chicken breast and use as the base for a salad, or make a stir-fry with diced, boneless chicken and loads of vegetables.

2. Berries: Any type is great, so choose strawberries, blueberries, or raspberries. "Berries have a lot of fiber and don't spike your blood sugar," says Caroline Bohl,  MS, RD, CDE of the Naomi Berrie Diabetes Center at NewYork-Presbyterian Hospital/Columbia Medical Center.Berries are lower on the glycemic index than other types of fruits, she notes. They also contain antioxidants that may help protect against cancer.

Try berries in a yogurt parfait, or tossed in a fruit salad. They also make a great topping for pancakes and waffles.

3. Quinoa: It's got carbohydrates, but it also has protein and fiber, and it's "fairly low" on the glycemic index, Bohl says. And, adds Rasabi, it's considered a "complete" protein because it contains all the essential amino acids. Quinoa cooks up in just 15 minutes - a real selling point for time-pressed cooks.

Try it with stir-fries rather than rice, or use in place of pasta.

4. Beans: Black beans, kidney beans, chickpeas, and cannellini all have fiber and a good amount of protein. "But they are a starch," Bohl warns. "You have to factor them into your meal plan."

Versatile beans can be sautéed with seasonings and eaten as a side dish, or tossed into salads, pasta dishes or soups.

5. Salmon: It's a rich source of omega-3 fatty acids, Rasabi explains.

Salmon can be broiled or grilled, then topped with lemon slices. And if you don't like salmon, mackerel and tuna are also great sources of omega-3 fatty acids.

6. Non-fat Greek yogurt: It's got more protein and fewer carbs than regular yogurt, says Rasabi, and it's lower in sodium, too. Take advantage of its thick consistency and creamy taste by using it as a base for healthy salad dressings or vegetable dips. "I also recommend it as a great substitute for sour cream," Rasabi says.

For dessert, try mixing non-fat Greek yogurt with your favorite fresh fruit.

7. Artichokes: They have silymarin, Rasabi explains, which is a valuable antioxidant that may help prevent skin cancer. Artichokes are rich in fiber, which helps control cholesterol.

Steam the chokes over boiling water for 30 t...