Top 25 Power Foods for Diabetes

November 15, 2013 at 9:06 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | 1 Comment
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Another good one from the Diabetic Living On Line web site. It’s all about the Power Foods for Diabetes.

 

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Top 25 Power Foods for Diabetes
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 sugar 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.

 

 
Apples
An apple a day keeps the doctor away — specifically the cardiologist. A 2012 study at Ohio State University published in the Journal of Functional Foods found that eating just one apple a day for four weeks lowered LDL (bad) cholesterol by 40 percent. The professor leading the study explained that not all antioxidants are created equal, and that a particular type of antioxidant in apples had a profound effect on lowering LDLs, a contributor to heart disease. The study was funded in part by a grant from the U.S. Apple Association, among other supporters.

This crunchy fruit also appears to offer protection against diabetes. The Harvard School of Public Health examined the diets of 200,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.

More good news: A medium-size apple contains 3 grams of fiber, which includes both soluble and insoluble fiber. How ’bout them apples?

Do remember, however, that one small apple has about 15 grams of carb. Some of the large apples in the grocery store are equivalent to two servings of fruit…..

 

 

 
Asparagus
Based on taste alone, asparagus is a favorite food for many. But you’ll really love that it’s a nonstarchy vegetable with only 5 grams of carb, 20 calories, and almost 2 grams of dietary fiber per serving. It’s especially high in an antioxidant called glutathione, which plays a key role in easing the effects of aging and many diseases, including diabetes, heart disease, and cancer.

One example is the preliminary research reported in 2012 in the British Journal of Nutrition, which suggests that asparagus can help keep blood sugar levels in check and increase insulin production.

Another plus for asparagus is its folate content — a 1/2-cup serving, or about six 1/2-inch spears, provides 33 percent of the 400 micrograms of folate recommended daily. The American Heart Association advises eating foods containing folate and other B vitamins to help lower homocysteine levels, a risk factor for coronary heart disease……

 

 
* Click the link below to get all the Top 25 Power Foods for Diabetes 8

 

http://www.diabeticlivingonline.com/food-to-eat/nutrition/top-25-power-foods-diabetes?sssdmh=dm17.701069&esrc=nwdlo110513

Eating Whole Fruits Linked To Lower Diabetes Risk

September 2, 2013 at 8:56 AM | Posted in diabetes, diabetes friendly, fruits | Leave a comment
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Eating Whole Fruits Linked To Lower Diabetes Risk

 

 

When it comes to lowering your risk of developing Type 2 diabetes, eating whole fruit — and not the juice form — could do you some good, according to a new study.

Researchers from the Harvard School of Public Health found an association between eating at least two servings of fruit a week and having a 23 percent lower risk of diabetes, compared with eating less than a serving of fruit a month. Blueberries, grapes and apples seemed to be especially linked with the reduced diabetes risk.

Meanwhile, people who drank one serving or more of juice a day had up to a 21 percent higher risk of diabetes.

“Our data further endorse current recommendations on increasing whole fruits, but not fruit juice, as a measure for diabetes prevention,” study researcher Isao Muraki, a research fellow in the Department of Nutrition at Harvard, said in a statement. “And our novel findings may help refine this recommendation to facilitate diabetes prevention.”…..

 

 

 

* Read the entire article by clicking the link below. *

 

 

http://www.huffingtonpost.com/2013/08/30/fruit-diabetes-juice-type-2-risk_n_3839169.html?utm_hp_ref=@food123

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