1. Beans. Whether you prefer kidney, pinto, navy or black beans, you can’t find more nutritious foods than beans. Their high fiber content gives you nearly one-third of your daily requirement in just 1/2 cup. Beans are also are good sources of magnesium and potassium, important nutrients for people with diabetes. Although they are considered starchy vegetables, a 1/2 cup provides as much protein as an ounce of meat without the saturated fat. To learn about cooking dried beans, see Cool Beans.

2. Dark green leafy vegetables. These powerhouse foods such as spinach, collards, and kale are so low in calories and carbohydrates, you can eat as much as you want.

3. Citrus fruit. Grapefruit, oranges, lemons and limes provide part of your daily dose of soluble fiber–important for heart health–and vitamin C.

4. Sweet potatoes. This starchy vegetable is packed full of fiber and vitamin A (as carotenoids)–important for vision health. Try these in place of regular potatoes for a lower GI a