Superfoods for Diabetes
Healthyherballifenow
February 01, 2017
Superfoods for Diabetes.
The top 10 lists for foods everyone should eat to superpower
your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no
more. Your list of the top 10 diabetes superfoods has arrived.
As with all foods, you need to work the diabetes superfoods into
your individualized meal plan in appropriate portions.
All of the foods in our list have a low glycemic index or GI and provide key nutrients that
are lacking in the typical western diet such as:
·
calcium
·
potassium
·
fiber
·
magnesium
·
vitamins A (as carotenoids), C, and E.
There isn’t research that clearly points to supplementation, so
always think first about getting your nutrients from foods. Below is our list
of superfoods to include in your diet.
Beans
Whether you prefer kidney, pinto, navy, or black beans, you
can’t find better nutrition than that provided by beans. They are very high in fiber,
giving you about 1/3 of your daily requirement in just a ½ cup, and are also
good sources of magnesium and potassium.
They are considered starchy vegetables, but ½ cup provides as
much protein as an ounce of meat without the
saturated fat.
To save time you can use canned beans, but be sure to drain and rinse them to
get rid of as much sodium as possible.
Dark Green Leafy Vegetables
Spinach, collards, kale – these powerhouse foods are so low in
calories and carbohydrate.
You can’t eat too much.
Citrus Fruit
Grapefruit, oranges, lemons and limes. Pick your favorites and
get part of your daily dose of soluble fiber and vitamin C.
Sweet Potatoes
A starchy vegetable packed full of vitamin A and fiber. Try
in place of regular potatoes for a lower GI alternative.
Berries
Which are your favorites: blueberries, strawberries or another
variety? Regardless, they are all packed with antioxidants, vitamins and fiber.
Make a parfait alternating the fruit with light, non-fat yogurt for a new
favorite dessert. Try
our Superfood Smoothie recipe.
Tomatoes
An old standby where everyone can find a favorite. The good news
is that no matter how you like your tomatoes, pureed, raw, or in a sauce,
you’re eating vital nutrients like vitamin C, iron, vitamin E.
Fish High in Omega-3 Fatty Acids
Salmon is a favorite in this category. Stay away from the breaded
and deep fat fried variety... they don’t count in your goal of 6-9 ounces of
fish per week.
Whole Grains
It’s the germ and bran of the whole grain you’re after. It
contains all the nutrients a grain product has to offer. When you purchase
processed grains like bread made from enriched wheat flour, you don’t get
these. A few more of the nutrients these foods offer are magnesium, chromium,
omega 3 fatty acids and folate.
Pearled barley and oatmeal are a source of fiber and potassium.
Nuts
An ounce of nuts can go a long way in providing key healthy fats
along with hunger management. Other benefits are a dose of magnesium and fiber.
Some nuts and seeds, such as walnuts and flax seeds, also
contain omega-3 fatty acids.
Fat-free Milk and Yogurt
Everyone knows dairy can help build strong bones and teeth. In
addition to calcium, many fortified dairy products are a good source of vitamin
D. More research is emerging on the connection between vitamin D and good
health.
Some of the above list can be tough on the budget depending on
the season and where you live. Look for lower cost options such as fruit and
vegetables in season or frozen or canned fish.
Foods that every budget can live with year round are beans and
rolled oats or barley that you cook from scratch.
Superfoods for Diabetes
Reviewed by Healthyherballifenow
on
February 01, 2017
Rating:
Reviewed by Healthyherballifenow
on
February 01, 2017
Rating:
