Top Seven Super Foods for Diabetics and Dieters

BY Lee McCaskill,

Vinegar – Studies have shown that having two tablespoons of vinegar before a meal or in a salad dressing can reduce the spike in blood concentrations of insulin and glucose after the meal. Also, consider other ways to use vinegar in recipes, such as a zesty marinade for chicken or pork. If you don’t care for the taste, we have a supplement in the clinic called Trim N Shape with vinegar powder in it that helps reduce the appearance of cellulite that does the same thing. Amazingly, our clients lose up to 50% more inches while on it and clients with Irritable Bowel Syndrome report their symptoms usually completely clear up while on this vinegar-based product!

Pumpkin Seeds are a healthy treat high in iron and unsaturated fats, the kind that are good for your heart. As with any snack, the key is portion control. Two tablespoons is less than five grams of carbohydrates. You can mix them with our protein chips and baked okra for a mix similar to chex mix.

Edamame – Unless you frequent sushi restaurants, you may not know about edamame (ed-a-ma’-me), another super food for people with type 2 diabetes. Edamame are green soybeans, and they are growing in popularity — so much so that they’re now sold frozen in supermarkets. Just microwave them for 1-2 minutes and serve. They provide many healthy benefits for your diet: they’re an excellent source of protein, minerals (including potassium, magnesium, and calcium), and omega-3 fatty acids.

Broccoli – An easy way to get two potent carcinogen-blockers that change estrogens into less damaging forms and increase the activity of cancer-fighting enzymes is to eat more cruciferous veggies like broccoli and cauliflower. If you don’t like them raw, try steaming and putting sweetener or cheese on them, or putting them in casseroles with meat. Aim for three servings per week.

Cinnamon has been shown to be effective in improving fasting blood sugar levels in people with type 2 diabetes or pre-diabetes. Cinnamon is great on cereals or apples or hot drinks as well as in rubs for meats. Try it in meat loaf with a little grated apple for the best meatloaf ever! Take a concentrated capsule twice a day for a 23-30% reduction in triglycerides and a reduction of 10-24% in LDL cholesterol. In our clinics, we put our clients with high cholesterol on both our cinnamon and flaxseed oil capsules and the reduction is remarkable!

blueberries for health


Blueberries are a powerhouse among fruits, rich antioxidants, and are valued for their cancer and heart disease fighting properties. They are also shown to help improve memory, balance, and coordination. Eating three servings of different berries each week are now proven to give you a 75% less chance of having a heart attack! Try them in smoothies or over granola at least a couple of times per week. An easy smoothie is a ½ cup soy milk (or skim milk), ¼ packet gelatin (any flavor), handful of frozen fruit. The gelatin thickens the smoothie. Add protein if you wish.

Beets are high in lipoic acid, one of the many antioxidants that are believed to help prevent your cells from damage caused by aging. Some studies show that lipoic acid is also helpful in healing nerve damage that causes pain and numbness in the hands and feet of people with diabetes. Other research suggests that beets may help lower your blood cholesterol. Roast beets in the oven the way you would a sweet potato and serve as a side dish or add to a healthy salad. Another idea is to add a can of sliced beets to a can of crushed pineapple for a side dish. Beets look festive on the plate and is a must maintenance dish for dieters.

Lee from Before And After Weight Loss

Lee McCaskill

About the author, Lee McCaskill is the owner of Before and After Weight Loss Clinics in Saint Lucie and Indian River Counties, and the nationwide diet program, Belly Buster Diet, Inc. In addition to being a Master Certified Weight Loss and Wellness Coach, Lee is a microbiologist and herbologist who formulates many of the companies’ unique products, including Tropical Spa Body Wraps. Lee encourages you to contact her for information or with your questions at (772) 429-1110 or (772) 562-3601, or visit web site: and fill out your health profile for a free metabolic assessment.

The above information is opinion based except where noted. Always contact a licensed professional for information on the above subject or BEFORE applying or practicing the above information. is designed to assist you in finding medical doctors, dentist and alternative, organic & holistic health in the Treasure Coast areas of Martin County, St. Lucie County, Indian River County and the Palm Beaches of Florida.

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