Top 20 Power Foods for Diabetes

June 29, 2011 at 8:21 AM | Posted in diabetes, diabetes friendly, Food, green tea, low calorie, low carb | Leave a comment
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I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I’ll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn’t be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You’re on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you’re probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they’re also familiar and easy to find. That means you don’t have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#18 Tea

The next time you pour yourself a cup of white, green, or black tea, you could be doing your health a favor. Tea contains antioxidant-rich flavonoids, called catechins, which have been studied for their effectiveness in preventing chronic illnesses such as cancer and heart disease, says nutritionist Jeannette Jordan.

There are various types of teas from all over the world, and many are sold ground in tea bags or as loose-leaf varieties.

Loose Leaf Tea

Fun tea facts: White tea is the highest in antioxidants, with green coming in second, followed by oolong tea, then black tea, according to Mike Feller, co-owner of Gong Fu Tea in Des Moines. This is because of each tea’s degree of oxidation–the less it is oxidized, the higher the antioxidants and the lower the caffeine.

Tea can be enjoyed either hot or cold. If you prefer decaf, Feller suggests this technique: Steep regular tea for 30 seconds, then pour it out. Steep the tea leaves or tea bag again for 3 to 5 minutes, then drink. This natural, chemical-free decaffeinating process removes 80 percent of the caffeine, which is released in the first 30 seconds.

Ruby Red Winter Iced Tea
White tea is slightly sweeter than green or black tea, either of which can be substituted to make this drink.
SERVINGS: about 12 (8-ounce) servings
CARB GRAMS PER SERVING: 9

1/2     cup sugar
1/2     cup water
8     bags Red Zinger herb tea
12     cups brewed white tea*
Ice cubes
12      fresh rosemary sprigs (optional)

1. For syrup, in a small saucepan stir together the sugar and water; add tea bags. Cook and stir over medium heat until sugar is dissolved and mixture just comes to boiling. Remove from heat. Cover and let stand for 10 minutes. Carefully remove tea bags, gently squeezing to remove liquid.

2. Divide brewed white tea between two, 2-quart pitchers. Divide syrup between pitchers. Cover and refrigerate at least 4 hours or up to 24 hours or until chilled. Serve over ice with a rosemary sprig as a stirring stick, if desired. Makes about 12 (8-ounce) servings.

*TO BREW 12 CUPS WHITE TEA: If using loose tea, divide 1/2 cup (about 1-1/2 ounces) tea between two large tea balls. Place tea balls, or 12 tea bags, in a large heatproof bowl or pitcher. Cover with 12 cups boiling water. Allow to stand 4 minutes. Remove tea ball or bags. Cool before refrigerating.

Nutrition Facts Per Serving:

* Servings: about 12 (8-ounce) servings
* Calories33
* Total Fat (g)0
* Saturated Fat (g)0
* Monounsaturated Fat (g)0
* Polyunsaturated Fat (g)0
* Cholesterol (mg)0
* Sodium (mg)0
* Carbohydrate (g)9
* Total Sugar (g)8
* Fiber (g)0
* Protein (g)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0

 

http://www.diabeticlivingonline.com/

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