7 Immune-Boosting Foods for People With Diabetes

Protein is essential for strengthening the immune system, as it works with key immune-boosting micronutrients like vitamins A, D, and E, as well as zinc, iron, and selenium, says Julie Cunningham, MPH, RD, a certified diabetes care and education specialist in Hendersonville, North Carolina.

With that in mind, consider the humble chickpea, a plant-based source of protein that is also a powerhouse when it comes to zinc. A ½-cup serving has approximately 1 milligram (mg) of zinc, according to the U.S. Department of Agriculture (USDA), which is about 9 percent of the daily value (DV).

White blood cells need zinc to function, according to a review of research. What’s more, zinc is a boon to the heart, according to one study. That’s important for people with diabetes, because the CDC notes that over time, high blood sugar can negatively affect your heart.

Although chickpeas are high in carbs — a ½-cup serving has about 17.4 g — they’re also an excellent source of fiber, offering 4.8 g, or about 22 percent of the DV per cup, notes the USDA. The latter characteristic makes them ideal for people with diabetes, Cunningham notes.

How to Enjoy Them Cunningham suggests blending chickpeas into a homemade hummus, adding lemon juice, and using nonstarchy veggie sticks, such as celery and bell peppers, instead of crackers for a quick snack.

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