An apple a day keeps the doctor away specifically the cardiologist. A 2012 study at Ohio State University published in the Journal of Functional Foods found that eating just one apple a day for four weeks lowered LDL bad cholesterol by 40%. The professor leading the study explained that not all antioxidants are created equal, and that a particular type of antioxidant in apples had a profound effect on lowering LDLs, a contributor to heart disease. The study was funded in part by a grant from the U.S. Apple Association, among other supporters.

Asparagus

Based on taste alone, asparagus is a favorite food for many. But you’ll really love that it’s a non starchy vegetable with only 5 grams of carb, 20 calories, and almost 2 grams of dietary fiber per serving. It’s  specifically high in an antioxidant called glutathione, which plays a key role in easing the effects of aging and many diseases, including diabetes, heart disease, and cancer.

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Avocados

Avocados are known for their heart healthy monounsaturated fat content. When substituting these fats for saturated fat, they can improve cholesterol levels, decreasing your risk of heart disease, according to the Academy of Nutrition and Dietetics.

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Beans

There may just be something to that old line, “Beans, beans, the magical fruit.” Of course, you  perhaps know that beans are high in fiber and a good source of protein, but now there are even more reasons to include them in a diabetic diet. In a 2012 study, researchers found that eating about a cup of legumes daily resulted in better blood sugar control for both blood glucose and A1C and lower blood pressure.

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Blueberries

Blueberries are part of the family of fruits containing flavonoids, known for their many health benefits, including heart health. In addition, blueberries’ high fiber content may reduce the risk of diabetes and cognitive decline, and help keep blood sugar more level, says Joanne M. Gallivan, MS, RD, director of the National Diabetes Education Program at the National Institutes of Health.

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Broccoli

This non starchy vegetable makes just about every superfood list, and it’s easy to see why. For starters, it has more vitamin C per 100 grams than an orange, plus it’s high in the antioxidant beta carotene, which the body uses to make vitamin A. This dark green vegetables vitamin A power promotes healthy vision, teeth, bones, and skin. It is also rich in folate and fiber, all with minimal calories and carbs.

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Carrots

Cooked or raw, carrots are a healthy connection to any meal plan. While cooked carrots have the rich texture of starchy vegetables, such as potatoes, they are classified as non starchy veggies because they don’t contain a lot of carbohydrate. A 1-cup serving of raw carrots has about 5 grams of carb, as does a 1/2-cup cooked serving. According to the American Diabetes Association, five baby carrots are considered a “free food” and do not need to be counted in a meal plan.

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