Your Dietitian: Top 10 foods for better health and managing diabetes

November is National Diabetes Awareness month. Even if you don't have diabetes, eating like a person with diabetes is the healthiest way of eating. The top 10 foods recommended by the American Diabetes Association offer tremendous health benefits which can improve anyone's health, not just people with diabetes. Not surprisingly, these same foods are part of the Mediterranean diet — a diet considered the healthiest way of eating. Numerous studies have shown that the Mediterranean diet reduces the risk of many chronic conditions — including diabetes. Low sugar Similar to the diabetic way of eating, the Mediterranean diet recommends eating sweets only rarely. Fresh fruits and nuts are the go-to desserts. Most health-conscious persons have already lowered their sugar intake. Besides raising blood sugar levels, sugary drinks, candy and high-sugar desserts increase inflammation. In addition to making arthritis more painful, inflammation has been linked to many chronic conditions, from heart disease to Alzheimer's disease. That's why limiting sugar intake is wise for everyone — not just diabetics. Top 10 foods Here is the American Diabetes Association's list of top 10 foods everyone should eat. For people with diabetes, eating these foods can improve blood sugars. 1. Beans, lentils and dried peas Top on the list are dried beans such as black, garbanzo (chickpeas), Great Northern, kidney, navy and pinto. Lentils, black-eyed peas and split peas are also found here. These are the richest sources of both soluble and insoluble fibers. Soluble fiber slows nutrient absorption — which helps prevent blood sugar spikes after meals. High blood sugars damage blood vessels in the eyes, heart, kidney and brain. The soluble fiber in beans and lentils also lower "bad" LDL cholesterol — reducing the risk of heart disease. Persons with diabetes are two to four times more likely to suffer from heart disease. Black beans, edamame and navy beans are exceptionally high in magnesium, a nutrient needed to regulate blood sugar. Increasing magnesium intake improves insulin sensitivity. In persons with diabetes, higher magnesium intake has been found to lower blood sugar levels. In persons without diabetes, improved insulin sensitivity reduces the risk of diabetes. Studies have found that persons with diabetes and prediabetes typically have low levels of magnesium. Most Americans do not get the recommended intake of magnesium. Plus, as we age, the body absorbs less and excretes more magnesium. This is why eating foods high in magnesium is increasingly important the older we become. Besides regulating blood sugar levels, magnesium is used for more than 300 reactions in the body — including regulating our heart rhythm and blood pressure. 2. Dark leafy vegetables Spinach, collard and beet greens are another rich source of magnesium. Eating a green leafy vegetable every week (or even daily in a salad or sandwich) is a great way to reduce your risk of diabetes or help manage it. High blood sugars (in persons with diabetes) destroy the tiny blood vessels in the eyes. Kale, spinach and other greens are high in beta carotene (vitamin A), lutein and zeaxanthin for eye health. Cooking and adding fat significantly increase the absorption of these nutrients. 3. Citrus fruits (and kiwifruit) Besides being high in vitamin C, citrus fruits (and kiwifruit) are high in soluble fiber, helping to prevent blood sugar spikes and lower harmful LDL cholesterol. In fact, one navel orange contains more soluble fiber than a cup of cooked oatmeal. 4. Sweet potatoes Due to their high fiber content, sweet potatoes raise blood sugar less than white potatoes, making them a healthier choice. Plus, unlike white potatoes, sweet potatoes are high in beta carotene. Beta carotene strengthens our immune system, helps protect our skin and most importantly, is vital for good vision — especially night vision. 5. Berries Berries such as blueberries, blackberries, boysenberries, chokeberries, raspberries and strawberries are rich in antioxidants such as anthocyanins. A large intake of anthocyanins has been found to improve insulin sensitivity — which reduces the risk of type 2 diabetes and helps manage blood sugars in persons with diabetes. This antioxidant is also beneficial to brain and heart health. 6. Tomatoes Tomatoes are a good source of vitamin C and lycopene antioxidant. Tomatoes make low calorie additions to sandwiches, soups and of course, delicious sauces (such as spaghetti sauce, salsa, etc.). 7. Fish high in Omega-3 fatty acids Due to inflammation, diabetes drastically increases the risk for heart disease. The omega-3 fatty acids in fatty fish reduce inflammation. Eating salmon, herring, sardines, mackerel or other fatty fish twice a week is a healthy habit for everyone — and especially for persons with diabetes. 8. Whole grains, especially intact whole grains Whole grains are another rich source of magnesium. Of source, whole grains are also a good source of fiber, trace minerals and B vitamins. 9. Nuts and seeds Rich in heart-healthy fats and very low in carbohydrates, nuts are one of the healthiest snacks for persons with diabetes or anyone wanting to eat healthier. Just a handful of nuts can keep hunger at bay — and help prevent snacking on high-carbohydrate, high-calorie goodies mid-afternoon. Especially good choices are almonds (second-richest source of magnesium), walnuts (high in ALA omega-3 fatty acids) and pistachios (lowest in calories and rich in phytosterols, which reduce LDL cholesterol). 10. Yogurt and low-fat milk Besides helping to keep teeth and bones strong, the calcium in dairy products helps lower blood pressure. Studies have found that persons who regularly eat dairy products usually weigh less and have lower blood pressure. Including these top 10 foods into your daily meals and snacks can help you stay healthy. If you have diabetes, eating these foods may help lower blood sugar levels. For persons without diabetes, eating these foods can increase insulin sensitivity and help you avoid getting diabetes. As a bonus, many of these foods improve vision and blood pressure and reduce the risk of heart disease. With all these benefits, it's easy to see why these foods are recommended by the American Diabetes Association and part of the Mediterranean diet, the healthiest way of eating. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Italian white bean and spinach soup for one 1 cup reduced sodium chicken broth 1 teaspoon minced garlic 1 cup fresh spinach ⅓ cup drained and rinsed canned cannellini beans ¼ cup diced fresh tomato Topping: 1 tablespoon grated Parmesan cheese Combine all ingredients, except the Parmesan cheese, in a small bowl. Microwave on high until heated through and spinach is wilted. Stir. Top with grated Parmesan cheese. Note: Enjoy with 100 percent whole wheat crackers. (This provides 5 of the recommended foods.) Makes: 1 serving SOURCE: Weight Watchers Easy salmon en papillote for two 2 mushrooms, scrubbed well and sliced thinly ½ large tomato, cored and diced 2 scallions, thinly sliced (or a few dashes of onion powder) ½ to 1 cup fresh spinach, chopped, optional * 2 teaspoons fresh basil, chopped (or about ½ teaspoon dried basil) 2 (6 ounce) salmon fillets Salt and pepper 2 teaspoons extra virgin olive oil Parchment paper (or foil) Preheat oven to 450 degrees. Parchment paper comes in 15-inch rolls. Cut 2 pieces about 18 inches long to make 2 packets for baking salmon. Thinly slice mushrooms and scallions. Chop tomato, spinach and basil. Place an equal amount of mushroom, spinach and tomato in center of each piece of parchment (or foil). Top each mixture with a salmon fillet. Lightly sprinkle with salt and pepper. Sprinkle an equal amount of basil and scallions over salmon fillets. Drizzle 1 teaspoon olive oil over each salmon fillet. Seal packets: Lift sides of parchment paper (or foil) on each side up and fold them together. Fold over the entire length of the paper (or foil), making a series of many quarter-inch-long thin folds. Continue folding down the paper (or foil). Be sure it is tightly sealed, particularly at the ends. Fold the ends down under the fish. Place packets on a shallow baking dish. Bake in a preheated oven for 15 minutes. Packets will puff up. Transfer packets to serving plates with a pancake turner. Each person gets a beautiful parchment (or foil) present to open! *Note: If desired, sauté spinach separately in a little olive oil and minced garlic. Top with a sprinkle of Parmesan cheese if desired. Makes: 2 servings SOURCE: Patricia Gregory Thirty-minute minestrone soup 4 cups water 2 cups miniature carrots, sliced (or any carrots, peeled and sliced) 1 (15 ounces) can Great Northern beans, drained and rinsed 1 (14 ounces) can peeled Italian plum tomatoes, cut up 1 cup chopped onion 2 teaspoon beef bouillon granules (2 bouillon cubes) 1 teaspoon bottled minced garlic (or 2 cloves, minced) ½ teaspoon each: dried basil and dried oregano ¼ teaspoon pepper 1 (5 ounce) bag of baby spinach, coarsely chopped (or more, if desired) 1 small zucchini, chopped ½ cup whole wheat spaghetti, cut into 3-inch pieces, uncooked Topping: Grated Parmesan cheese In a large saucepan, combine water, carrots, bean, tomatoes, onion, bouillon granules, garlic, basil, oregano and pepper. Bring to a boil over high heat. Add green beans and zucchini and pasta. Return to a boil. Reduce heat, cover and simmer for 10 minutes or until pasta is done. Spoon into bowls and sprinkle with Parmesan cheese. Makes: 6 servings Note: This soup includes five of the recommended foods. SOURCE: American Heart Association's Quick and Easy Cookbook with modifications by Phyllis Molnar