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In Today's Issue
- Fact: Poor Sleep Increases The Risk of Death/ Disease
- 14 Fantastic Foods For Diabetics, Part 2
- Overweight? Shocking Proof that it may not be your fault
14 Fantastic Foods For Diabetics, Part 2
Dear Reader,
In part one of the series, we talked about the challenges for diabetics when it comes to keeping your blood sugar in the healthy range. Sure you'll need to limit some foods, but you will still be able to enjoy many others.
There are so many choices that we had to break the list up into a two part series. All the foods we talk about, both here and in our first part, make the cut because they're full of good for you nutrients like fiber, omega-3 fats, calcium and vitamin D. Plus they're
versatile too, so you can add them to a favorite recipe, eat them as a meal or a try one as a standalone snack.
Here are our next seven fantastic foods...
1. Dates are a chewy fruit that might not look like much, but once you eat one you'll be rewarded with a delicious taste and texture. Besides tasting good, dates have lots of fiber so they're a wonderful, diabetes friendly snack you can enjoy anywhere. What's more, there are lots of antioxidants in that little package; more per serving than grapes, oranges, broccoli and peppers says one study. You might try stuffing dates with pecan or walnut halves for a very satisfying snack,
or add them into cookies or breads.
2. Greens are more than just lettuce, and include turnip, chard, mustard and beet greens all are incredible sources of fiber and calcium. The folate in greens makes them a good choice for your heart, as it appears to bring down levels of homocysteine, an enzyme that in the wrong amounts can up your heart disease risks. Use greens in entrees, salads and sandwiches, or you might try tossing mustard, collard or beet greens with artichoke hearts in olive oil.
3. Lentils are naturally packed with fiber as well as having plenty of folate, just about the 400 that adults should be getting each day. Lentils are a great alternative source of protein if you don't like meats, but they also give you a variety of vitamins and minerals too. Your best bet for eating lentils is to add them to soups or pasta dishes for extra texture, or have them as a side dish in place of beans. There are also Indian dishes that use lentils as a staple, so you
might try this dish as well.
4. Flaxseed is tiny but packs a huge punch in terms of nutrition. Although best known as a source of fiber and alpha-linolenic acid (ALA) that your body turns into omega-3s EPA and DHA, these seeds show promise for bringing down both your cholesterol numbers and blood sugar, as well as having benefits to your heart.
Continues below...
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14 Fantastic Foods For Diabetics, Part 2 Continued...
5. Walnuts are a delicious, though high calorie, food that has lots of fiber and ALA (the precursor to omega-3s DHA and EPA from above) but does need to be eaten in moderation - count out your portion if your watching your weight (and even if you're not). Walnuts are a portable, healthy snack, but when you chop them they can be a great way to top a salad, or add some crunch to cookies, brownies, even veggies.
6. Peanut butter has been found by some research to be linked to a reduced risk of diabetes. The natural fiber content might have a part to play in this. What's more, peanut butter has mostly monounsaturated fats, so you should think of it as a heart healthy option. Calories are a bit on the high side, so watch your portions.
7. Dark chocolate is naturally loaded with antioxidant flavonoids so it might actually help your good and bad cholesterol numbers and even bring down your blood pressure. You'll need to watch the calories on this one as well. You might try shaved or melted dark chocolate over either strawberries or raspberries for a light, delicious and healthy end to a meal.
All 14 foods, from both this article and part 1, give you plenty of tasty options that are good tasting and good for you as well.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.prevention.com/health/diabetes/diabetes-prevention-healthy-diabetes-diet-foods
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