Wednesday, April 30, 2014

10 Super Foods to Fight Diabetes

What are you eating? Choosing the right foods really does make a difference, especially if you are one of nearly 24 million Americans who have diabetes. For the last 20 years I known I was diabetes , could be longer but I was diagnosed in 1994 and my doctor says I am in perfect health . I want to share with you foods that good for everyone .

Research shows that "eating a healthy diet," coupled with exercise and maintaining normal body weight, can "prevent type 2 diabetes in people who are predisposed" to develop the disease, says Christine Tobin, a certified diabetes educator and president of Healthcare and Education for the American Diabetes Association.

Tobin notes there are lots of lists of so-called super foods, but the American Diabetes Association chose its 10 best super foods for both type 1 and 2 diabetics because they contain nutrients that are especially important to people with diabetes, people with diabetes, such as calcium, potassium, magnesium and vitamins A, C and E. They are high in fiber, which helps you feel full longer and keeps your glycemic index low so they don't spike blood sugar (thus increasing hunger). And, Tobin says, they help maintain healthy levels of blood pressure and blood fats (like cholesterol), which are important for all of us but especially so for diabetics.

TOP 10 (DIABETES) SUPER FOODS:

1. Beans. Though high in calories, kidney, pinto, navy, black and other types of beans are rich in nutrients and high in fiber. They help you feel full and stay full longer, Tobin says.
2. Dark, leafy green vegetables. Spinach, collard greens, mustard greens, kale and other dark, leafy green veggies are nutrient-dense, low in carbohydrates. And so low in calories that Tobin says you can "eat all you want."
3. Citrus fruits. Oranges, grapefruit and other citrus fruits are rich in vitamin C, which helps heart health. Stick to whole fruits instead of juice. Fiber in whole fruit slows sugar absorption so you get the citrus fruit nutrients without sending your blood sugar soaring.
4. Sweet potatoes. High in vitamin A and fiber and low in glycemic index, sweet potatoes don't "raise your blood sugar at the same level as a regular potato," Tobin says.

5. Berries. Whole, unsweetened blueberries, strawberries and other berries are full of antioxidants, vitamins and fiber. Choose fresh or frozen for salads, smoothies or cereal.
6. Tomatoes. Enjoy this low-calorie super food raw or cooked. Serve sliced, steamed, broiled or stewed, as a side dish, in salads, soups, casseroles or other dishes. "You're getting really very vital nutrients vitamin C and iron and vitamin E," Tobin says.
7. Fish high in omega 3 fatty acids. Salmon, albacore tuna, mackerel, halibut and herring are high in omega 3 fatty acids that help both heart health and diabetes. (Tobin advises staying away from breaded or deep-fried fish.)
8. Whole grains. Pearled barley, oatmeal, breads and other whole-grain foods are high in fiber and contain nutrients such as magnesium, chromium, folate and omega 3 fatty acids.
9. Nuts. Once a diet no-no because of nuts' high fat content, research now shows these are "good fats" (including omega 3s) that improve heart health and provide other benefits. But nuts are high in calories, so "you can't eat a whole bag of almonds or walnuts," Tobin cautions. The ADA recommends 1.5 ounces a day, "a small handful."
10. Fat-free milk and yogurt. These dairy foods not only provide the calcium and vitamin D your body needs, but they also help curb cravings and between-meal snacks.

Tempted to splurge? "If you're going to overdo something," Tobin says, "you're better off overdoing on a super-food," even if it's high in calories, "than on something like chocolates."
 
 
 

20 comments:

  1. What an excellent post you have presented for us this morning, Nee. I had no idea there were so many Super Foods to Fight Diabetes!

    Thank you so much for sharing all this valuable information. A wonderful presentation with lots and lots of important suggestions. Thank you so much for sharing, Nee...

    ReplyDelete
    Replies
    1. HI Louise ,
      Diabetes run in my family and I have found diabetic recipes are healthy for everyone , so after going to our meeting to get ready for the second half of the year , It was suggested I do a post since my blog was a foodie blog .

      Well , I am happy to know I am reaching some people , I have got a number of calls today . Don't get me wrong , I eat and enjoy everything that goes along with food , sweets , fats and some spirits ;-D , just in moderation . Thank you for stopping by .

      Delete
    2. You have such a positive attitude, Nee:)

      Delete
    3. Thanks , I do so try , it's hard sometime to hold this tongue of mine ;-D
      My friend , I found when you start feeling sorry for yourseff , you have lost the battle . Thanks again :)

      Delete
  2. Dear Nee, Love this post, you gave us such great information, and the photos are fabulous! I am sorry that you were diagnosed with diabetes, but you seem to have a handle on the right foods to eat, plus exercise My mom has diabetes and it seems to run in the family. She is really good, even though she cooks for the holidays with foods that she should not eat, she does it for the family and she watches what she eats. She is on oral medicine and not insulin thank God. So these foods are what she eats normally. She even cooks these food for my dad, even though he doesn't have diabetes. It is always good to eat the Super Foods. I also eat the same things, as I am a veggie person. Thanks for sharing! Be well, Blessings Dottie :)

    ReplyDelete
    Replies
    1. Dear Dottie ,
      I am glad I was able to share this tad of information with everyone and I too like the photos I choose ...I got them off the web , there was so many to choose from . Diabetes also run in my family , I guess that's why it comes natural to me , I eat everything , sweets , fats , spirits and anything else that I like , just in moderation .

      Dear Dottie , I learn I was in charge and I control my diabetes , they don't control me ... that way I refuse to let diabetes handicap me , it may not be curable but I am in control . Thanks so much for stopping by :)

      Delete
    2. Good for you Nee, you have to be in control and not let these diseases take you over. Even though I don't have this problem, I am in control of my Lupus and MS. I refuse to let it overpower me! We are strong women and that is what we have to do to live our lives, for us and our families. Blessings...Dottie :)

      Delete
    3. Dear Dottie ... I am so very happy you are in control ... yes we are strong women my dear and I think that if they are not curable , we tend to take care our health more . Me , my friend , I eat any and everything and take some juice from the vine with dinner ... good for the heart . Dottie these sickness we have is just like a demon ... old Satan himself and remember dear GOD gave us power over him ;-D Blessing dear Nee :)

      Delete
  3. Great post! We actually eat all of these pretty often, and some of them virtually daily. Really informative and educational post -- thanks.

    ReplyDelete
    Replies
    1. Hi John ... thanks , I think the main thing to do is to ut out a lot of grease and salt . I use olive oil mostly and use only kosher salt . Thanks for stopping by :)

      Delete
  4. Nee this is a really interesting post Im happy love berries and sweet potatoes!!

    ReplyDelete
    Replies
    1. Thank you so very much Gloria , it means a lot to have you stopping by :)

      Delete
  5. Dear Nee, Thank you for sharing and caring. It is important to eat healthy and these are all delicious foods too.
    Blessings dear. Catherine xo

    ReplyDelete
    Replies
    1. Hi Catherine , as they say we are the foods we eat , that means I am mostly spicy foods
      ;-D thanks for stopping by :)

      Delete
  6. Thank you Nee for this information..we have that problem in our family, so it is very helpful.

    ReplyDelete
    Replies
    1. Hi Medeja , so glad I could post just a tad ... stay tune I will post more on diabetes as we go along and some recipes also Thanks for stopping by :)

      Delete
  7. Excellent listing of great foods for us to eat at any point! We try to include these very foods in our regular plans. Thank you for sharing this information.

    ReplyDelete
    Replies
    1. Hi Nellie , it's good to eat them in your regular meals ... but everything is so fast pace not it's hard ... just do the best you can . Thanks for stopping by:)

      Delete
  8. Thank you, Nee, for your comment on my blog today. The speaker was outstanding, and a true pleasure to hear!

    ReplyDelete
    Replies
    1. Hi Nellie , I love visiting your blog so many interesting things . I haven't been able to visit each day because things are so hectic here with the up-coming Cinco de Mayo celebrations , they are just beautiful with all the bright and colorful costumes ... thanks for stopping by ")

      Delete

Hi friends, thank you for stopping by and for taking the time to say hello. The welcome mat is always out and the coffee is always hot .I really appreciate your sweet gesture!