http://www.care2.com/greenliving/ten-diabetes-superfoods.html
Ten Diabetes Superfoods
By Melissa Breyer, Senior Editor, Healthy & Green Living
Looking for a way to lower blood pressure, cholesterol, blood glucose, and risks for life-threatening chronic diseases? People with many health conditions, including diabetes, need to closely monitor their blood pressure, cholesterol and blood glucose. With this in mind, the American Diabetes Association released its list of diabetes superfoods earlier this week. The list offers 10 foods that have nutrients necessary for good diabetes management, including fiber, potassium, healthy fats, magnesium and antioxidants. The nutrients included in these foods can promote good health and help prevent some of diabetes serious complications, such as heart attacks and strokes.
The beauty of this list of superfoods is that all of the items have a low glycemic index (GI) and provide key nutrients–such as calcium, potassium, fiber, magnesium, and vitamins A, C and E–these nutrients are often lacking in a typical Western diet. The following list comes directly from the American Diabetes Association:
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 alternative.
5. Berries. Blueberries, strawberries and other varieties are packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert.
6. Tomatoes. Everyone can find a favorite with this old standby. No matter how you like your tomatoes–pureed, raw, or in a sauce–you’re eating vital nutrients like vitamin C, iron, and vitamin E.
7. Fish with omega-3s. Salmon, albacore tuna, mackerel, halibut, and herring are high in omega-3 fatty acids, which are important for heart health. Stay away from the breaded and deep fried fish. They don’t count toward your goal of 6-9 ounces of fish per week.
8. Whole grains. These grains, such as pearled barley and oatmeal, are loaded with fiber, potassium, magnesium, chromium, omega-3 fatty acids and folate. The germ and bran of the whole grain contain the important nutrients a grain product has to offer. Processed grains, like bread made from enriched wheat flour, do not have these vital nutrients.
9. Nuts. An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Nuts also give you a dose of magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.
10. 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.
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28 comments
add your comment »Great post! I have a Masters degree in Nursing and was a diabetes consultant and I am passionate about helping people beat this condition and get it under control. I recently came across a product that provides several of the nutrients you identify. Much to my surprise I learned that raw cocoa is the world's highest natural source of antioxidants! Several diabetes studies with "lab" quality dark chocolate found it can delay the onset of diabetes among people at risk and help reduce blood sugar levels among those already diagnosed. It is thought this "lab" quality (raw, high flavanol, thus high antioxidant) chocolate helps insulin to be more effective at transporting sugar from blood to the cell where it is needed for energy. The chocolate used for the studies is not available on store shelves. Commercially available chocolate has added fats, fillers, waxes, processed sugars, etc., all things that increase risk or worsen diabetes. However, the product I referred to above is Xocai Healthy Chocolate. It is produced by MXI Corp whose founder, Jeannette Brooks, also has diabetes. Xocai products are made with cold-pressed, raw cocoa and are high in fiber, antioxidants, do not have waxes, fillers, added fats, processed sugars etc. I was so impressed with the science behind this product that I now distribute it and hope to help those diagnosed and at risk for diabetes. I would be happy to provide more information. My email is: jeannie@vitalitychocolate.com or call me 403-981-3143.
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thanks....
Kabin
Konteyner
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The risk of diabetes is increasing day by day any many of them are still unaware of it. Is it true that only in USA, the number of diabetics has crossed the 23 million mark ooh as in http://www.diabetessymptomscare.com/. This is the right time!
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The risk of diabetes is increasing day by day any many of them are still unaware of it. Is it true that only in USA, the number of diabetics has crossed the 23 million mark ooh as in http://www.diabetessymptomscare.com/. This is the right time!
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To Susan C ,posted 4/27/09 under Dancing Butterfly. Hi I am new to this list,and when I read your comments I wanted to be sure to tell to have your adrenals checked. #1 symptom is low potassium.If there is a problem there it will wreck havoc on all your other organs. This is the 24 hour urine test given by your doctor. I just went thru this and thought you may benefit from the advice. I hope this helps you and your problem will be solved. Also goggle adrenal insufficiency to get the complete story. Caring Heart,Barbara M.
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I love reading these articles and comments! I live in Africa where you can't buy most of the 'fancy' foods. I buy whatever flours that I'm allowed, mix them in a container with Guar/Xanthan Gum and substitute that mix in any recipe. Try Kefir to remove the lactose in milk and leave you with something different ;) I'm slowly switching to Soy Milk though.
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I have truly enjoyed all that has been shared here about foods and being a diabetic. This all sounds wonderful! Any thoughts about using a juicer for fruits and vegetables. I am a Type II Diabetic and brittle. My blood sugar levels can go from the high of 500 to a low of 15 within a hour. Since I am experiencing problems with my liver, I am low in potassium and cannot digest protein well. Any suggestions please?
May God Bless,
Susan ~ Dancing Butterfly
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I'm surprised that Nopal, Jerusalem Artichokes ("Sunchokes"), Bitter Melon, Avocadoes, Fenugreek and a few other foods aren't listed, as they are powerful insulin mimetics that actually lower blood sugars and support the pancreas. There's a great blog post about these foods at rawvolutionaryhealing.blogspot.com.
Although the foods listed are helpful, some are very high in carbs and raise some concerns. But ... everyone needs to discover what works for them! Blessings!
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I would add Dragon fruit to the list. It is very helpful for Diabetic people.
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In most stores the layout is fresh is on the perimeter, keep the shopping to the perimeter and you will become healther, its simple.
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