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Healthy Foods For Diabetes

November 14, 2018
person holding basket of vegetables
Rachel Dlugash

Managing diabetes can reduce the risks for diabetes complications. Healthy eating is key. In this blog, we’ll cover some healthy foods for diabetes.

The American Diabetes Association recommends a healthy meal plan for preventing/controlling diabetes. This plan is generally the same as healthy eating for anyone – low in saturated fat, moderate in salt and sugar, with meals based on lean protein, non-starchy vegetables, whole grains, healthy fats, and fruit.

The list of foods below provided by the American Diabetes Association is rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease. They’re healthy foods for diabetes, plus they’re all foods that helps supply to communities!

Kale donated from community garden in Chicago

Dark Green Leafy Vegetables

Spinach, collards, and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E, and 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.

Sweet Potatoes

A starchy vegetable packed full of vitamin A and fiber. They are also a good source of vitamin C and potassium.

Craving something sweet? Try a sweet potato in place of a regular potato and sprinkle cinnamon on top.


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.


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.

pile of tomatoes and four ears of corn

A summer donation to a Manhattan food pantry from’s founder Gary Oppenheimer.

In many food insecure households, fresh food is difficult to come by. It is common for food pantries to distribute non-perishable items such as canned goods and boxed items for storage reasons. These products typically have a high-sodium and sugar content and lower nutritional value than fresh fruits and veggies. gives pantry clients the option to feed their family fresh food by connecting nearby gardeners with local food pantries. Gardeners who donate food to their local pantry can also offer a new variety of food for pantry clients to prepare.

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