1. Vegetables. Packed with powerhouse nutrients, vegetables are naturally low in calories, and they're full of fiber, so they're plenty filling. Loading your plate with vegetables will automatically mean you're eating fewer simple carbs (which raise blood sugar) and saturated fats (which increase insulin resistance). Aim to get four or five servings a day. (A serving is 1/2 cup canned or cooked vegetables or 1 cup raw vegetables.) Go easier on starchy vegetables -- including potatoes, corn, and peas -- which are higher in calories than other vegetables.

2. Fruit. Packed with almost all the same advantages as vegetables fruit is brimming with nutrients you need, it's low in fat, it's high in fiber, and it's lower in calories than most other foods. Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, and your heart.

Because fruit has more natural sugar and calories than most vegetables, you can't eat it with utter abandon. Aim to get three or four servings a day. (A serving is one piece of whole fruit, 1/2 cup cooked or canned fruit, or 1 cup raw fruit.) Choose whole produce over juice. Many of the nutrients and a lot of the fiber are found in the skin, flesh, and seeds of fruit, so they’re lost during juicing, and more of the calories and sugar remain

3. Beans. Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal. This effect is so powerful that it can even lower your overall blood sugar levels.

Throw canned beans into every salad you make (rinse them first), and add them to pasta and chili. Black bean, split pea, or lentil soup is an excellent lunch, even if it comes from a can

4. Cereal. The right breakfast cereal is your absolute best opportunity to pack more fiber into your day. There's a bonus: Studies show that people who start the morning with a high-fiber cereal actually eat less later on. So don't forgo breakfast. Better yet, choose a cereal with at least 5 grams fiber per serving. Good choices include Kashi GoLean Crunch! (10 grams), Kellogg's Raisin Bran (8 grams), General Mills Multi-Bran Chex (8 grams), Post Wheat 'N Bran Spoon Size (8 grams), Kellogg's All-Bran Original (10 grams) and General Mills Fiber One (14 grams). Top your cereal with fruit and you've checked off a fruit serving for the day.

5. Fish. Fast and easy to prepare, fish is a good source of protein, and a great substitute for higher-fat meats. Also, fatty fish is the best source of omega-3 fatty acids, those remarkable good-for-you fats that help keep the arteries clear. People with diabetes often have high triglycerides and low levels of HDL, the "good" cholesterol. Omega-3 fatty acids can improve both numbers. Aim to eat fish at least twice a week. Excellent sources of omega-3s are salmon, mackerel, and tuna.

6. Poultry breast. Versatile, extremely lean, and low in calories, chicken breast is practically a miracle food. Unlike steaks and hamburgers, it's low in saturated fat, which raises "bad" cholesterol and may increase insulin resistance, making blood sugar control more difficult. A 3-ounce serving of skinless chicken breast has only 142 calories and 3 grams fat. Turkey breast is even leaner and lower in calories

7. Nuts. Nuts have several things going for them -- and for you. They're loaded with "good" fats that fight heart disease. These fats have even been shown to help reduce insulin resistance and make blood sugar easier to control. Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may help regulate your blood sugar. Studies suggest that including them in your diet may even help you lose weight -- if you eat them in moderation. Don’t forget that they’re high in calories.

8. Olive oil. At the center of the famously heart-healthy Mediterranean diet is olive oil is considered a "good" fat that helps slash the risk of heart attack -- and has been shown to help keep blood sugar steady by reducing insulin resistance. So toss the butter and cook with olive oil instead. At home and in restaurants, dip your bread in a bit of the stuff. Just watch how much you eat, because at 119 calories per tablespoon, even "good" fat can pack on the pounds.

9. Yogurt. Yogurt is rich in protein and another weight loss powerhouse: calcium. Several studies have shown that people who eat plenty of calcium-rich foods have an easier time losing weight -- and are less likely to become insulin resistant. As a snack or for breakfast, choose nonfat plain yogurt, and add your own fresh fruit or a sprinkling of wheat germ or low-fat granola for a burst of extra nutrients.

10. Cinnamon. Believe it! Amazingly, just by sprinkling cinnamon on your foods, you could lower your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels. So go ahead and add powdered cinnamon to your whole wheat toast, oatmeal, baked apples, or even chicken dishes. Or soak a cinnamon stick in hot water to make a soothing and curative cup of cinnamon tea

1. 蔬菜。蔬菜营养价值高，并且低热量，富含纤维，所以它是很好的充饥食品。把你的盘子里装满蔬菜意味着你摄入了更少的单纯的碳水化合物，（碳水化合物可以是血糖升高）和饱和脂肪（饱和脂肪会增加抗胰岛素）。争取每天吃四到五餐，（每餐摄入1/2 杯灌装的或经过烹饪的蔬菜或者一杯不经过加工的蔬菜）少吃些含淀粉的蔬菜，像土豆，玉米和豌豆，这些东西比其他蔬菜热量高。

2.水果。 跟蔬菜的优点几乎一样，水果也富含人体所需的各种营养。它脂肪含量低，含纤维多，并且比大多数食物的热量都低。一个更好的信息是，水果中含有抗氧化剂，可以保护我们的神经，眼睛和心脏。

因为水果比大多数蔬菜含有更多的糖分和热量，所以不能把水果作为主食来吃。如果一天吃三到四餐的话，每餐吃一个完整的水果，或1/2杯经过烹饪的或灌装的水果，或一杯不经过任何加工的水果。选择整个的水果比果汁要好。很多营养成分和纤维都在果皮，果肉和种子当中。如果榨成汁的话，这些营养就损失了，剩下的只是更多的热量和糖分了。

3 豆类。豆类是最好的食物纤维的来源，它不仅仅可以使你饱腹的感觉延长，它确实在腹中消化的慢，并能避免血糖在餐后升高。这种效果很明显，甚至能使整个血糖水平下降。

每次吃色拉时都加点罐装豆子（事先要冲洗一下），在面食和辣椒中也加点。黑豆，干豌豆，或扁豆汤都是不错的午餐选择，即使是灌装的也没关系。

4.谷类食品。如果早餐选择的谷类食物正确的话，那么这正是你摄入更多纤维的好时机。还有个好处是：研究表明，如果早晨摄入了高纤维的谷类食物的话，那么一天的饭量会减少。所以不要放弃早餐，如果每餐能摄入至少5克纤维的话，就更好了。Kashi GoLean Crunch（10克）Kellogg's Raisin Bran (8克), General Mills Multi-Bran Chex (8 克), Post Wheat 'N Bran Spoon Size (8克), Kellogg's All-Bran Original (10克) and General Mills Fiber One (14 克)都是不错的选择。如果一天保证一个水果的话，可以把谷物放在比水果优先的地位

5. 鱼类。加工一条鱼简单又快捷，而且鱼能给我们提供蛋白质，也是高脂肪的肉类的很好的代替品。脂肪含量高的鱼类是W脂肪酸的最好来源，W脂肪酸可以帮助我们清除动脉。糖尿病患者的甘油三酯脂蛋白含量往往很高，而低密度脂蛋白胆固醇含量低（“有益的”胆固醇）。W脂肪酸可以使以上二者的含量都提高。至少两周要吃一次鱼，含W脂肪酸比较多的鱼类有大马哈鱼，鲭鱼和金枪鱼。

6. 家禽的胸部肉。因其用途广泛，相当精瘦，含热量低，鸡胸肉可以说是一种神奇的食物。和牛排汉堡不同的是，它的饱和脂肪酸的含量很低，饱和脂肪酸可以升高胆固醇（有害的）水平，还有可能抗胰岛素，使血糖的控制更困难。3盎司的无皮鸡胸脯只有142卡热量和3克脂肪。火鸡的胸脯肉脂肪含量，热量也更低。

7 坚果。坚果中含有几种东西对糖尿病对人体都有好处。坚果中含有对人体有益的脂肪，可以预防心脏病。这些脂肪可以帮助我们降低抗胰岛素，并使血糖更容易控制。坚果富含维生素E，维E是一种可以保护我们的细胞并能保护神经和眼睛不受伤害的抗氧化剂。坚果同时富含纤维和镁元素，这两种东西能帮助你控制血糖。研究表明在饮食中加入坚果还可以减肥，如果摄入的量适当的话。别忘了他们的热量很高。

8 橄榄油。著名的地中海食谱中很出名的一项就是对心脏很有好处的橄榄油，橄榄油被认为是可以预防心脏病的一种“有益的”脂肪。它能帮助保持血糖稳定，并能减少抗胰岛素。所以把做菜用的黄油换成橄榄油吧。无论是在家里还是在饭馆，把面包上抹点橄榄油。但要控制饭量，因为一勺油的热量是119卡，即使是“有益的”脂肪也会让你长胖的。

9 酸奶。酸奶富含蛋白质和钙，钙对减肥很有好处。几项研究都表明，那些吃大量含钙食品的人更容易减肥，而且不容易产生抗胰岛素。作为早餐中的一项零食，可以选择不含脂肪的酸奶，再吃点新鲜水果，少来点麦芽，或者低脂肪的格兰诺拉麦片增加点营养。

10 肉桂。你得相信它！很神奇，你只要在饮食中加入少量的肉桂，就能降低血糖含量。肉桂的成分可以帮助身体更有效的使用胰岛素，这样更多的葡萄糖就能进入细胞。最近的一项研究表明，糖尿病患者只要每天摄入1/2勺的肉桂就能明显降低血糖水平。所以赶紧把你的小麦土司，燕麦片，烤苹果，甚至是鸡肉饭中加入肉桂吧。或者把一个肉桂条放入一杯热水中，自己动手做一杯疗效很好的肉桂茶吧！