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.
beauty of this list of superfoods is that all of the items have
a low glycemic index (GI) and provide key nutrientssuch as
calcium, potassium, fiber, magnesium, and vitamins A, C and Ethese
nutrients are often lacking in a typical Western diet. The following
list comes directly from the American Diabetes Association:
Beans. Whether you prefer kidney, pinto, navy or black beans, you
cant 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.
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.
Citrus fruit. Grapefruit, oranges, lemons and limes provide part
of your daily dose of soluble fiberimportant for heart healthand
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.
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.
Tomatoes. Everyone can find a favorite with this old standby. No
matter how you like your tomatoespureed, raw, or in a sauceyoure
eating vital nutrients like vitamin C, iron, and vitamin E.
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
dont count toward your goal of 6-9 ounces of fish per week.
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
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.
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.