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Posts Tagged ‘Glycemic Index’

November is American Diabetes Month. Nearly 26 million American children and adults have diabetes, and 79 million more are at risk with pre-diabetes.

Diabetes is the leading cause of kidney failure and blindness in adults. Two out of three with this malady will die from heart disease or stroke. The American Diabetes Association (ADA) estimates the annual national cost of the disease at $174 billion.

Food plays a significant role for those with diabetes as well as those with the potential to develop type 2 diabetes. Why aren’t we paying attention?

The ADA identifies ten superfoods beneficial not only to those with the disease, but also to the rest of us.

  • Beans.  Take your pick from pinto, kidney, navy or black beans. All are high in fiber and provide exceptional sources of magnesium and potassium. Also, they are high in protein.
  • Dark Green Leafy Vegetables.  These include spinach, kale, collards, and others. They’re low in calories and carbohydrates and packed with needed vitamins, especially vitamin A.
  • Citrus Fruit.  Fruits like oranges, grapefruit, and lemons are loaded with vitamin C.
  • Sweet Potatoes.  These all-time favorites, especially during holidays, are a starchy vegetable abundant in vitamin A and fiber. They make a great substitute for white potatoes because of their lower Glycemic Index.
  • Berries.  Pick your favorite. All are abundant in antioxidants, vitamins, and fiber.
  • Tomatoes. Most people enjoy this food in many ways from fresh slices to ubiquitous tomato sauces and salsa. They provide vitamin C, iron, vitamin E, and other nutrients.
  • Fish High in Omega-3 Fatty Acids.  Salmon is the usual favorite, but mackerel, tuna, herring, and halibut are other great choices.
  • Whole Grains.  Check labels carefully. Whole wheat means the product contains bran—the outer hard shell, germ—packed with most of the nutrients, and endosperm—the starchy part. Most wheat breads are made from the endosperm. Whole grains contain rich sources of B-vitamins plus
    magnesium, chromium, folate, and omega-3 fatty acids.
  • Nuts.   They provide satiety value—help you feel full longer—and are great for weight management if you don’t eat too many. They contain healthy fats, magnesium, and fiber.
  • Fat-free Milk Products.  Readily known for its rich sources of calcium, milk comes fortified with needed vitamin D.

This list isn’t just for those with diabetes. To eat healthier, include these super-foods in your diet for power-packed ways to help you stay healthy.

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/diabetes-superfoods.html

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