Diabetes Superfoods Diet
People with diabetes especially appreciate superfoods in their specialized diet plans.
Diabetics need to select foods that have a low glycemic index or GI number and still provide super powered nutrients in order to overcome some of the added demands that diabetes puts on their body’s.
With all the problems associated with diabetes it becomes apparent that more chemicals added into the body will do more harm than good. Think about getting all your nutritional requirements just from the food you eat. Here is our list of superfoods to include in your diabetic diet.
Beans
Whatever kind of bean you like, you can’t find better nutrition than that provided by beans. They’re very high in fiber with about 35% of the recommended daily requirements in just a ½ cup, and they’re another one of the high protein foods, and a good source of magnesium, and potassium.
They are considered a starchy vegetable with a ½ cup providing as much protein as an ounce of beef without the saturated fat. It’s always preferable to eat fresh beans but in a pinch you can use dried beans. Canned beans are fine just make sure to drain and rinse them good to get rid of as much of the sodium solution they’re canned in.
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Dark Leafy Green Vegetables
Kale, Spinach, Collards, Mustard greens, Chard, Bok Choy, Romaine lettuce – these powerhouse superfoods are low in calories and carbohydrates so you can eat as much as you like and still not gain any weight.
Citrus Fruit
Oranges, lemons, limes, grapefruits, kiwi, and all the rest. Whichever are your favorites, get your daily dose of soluble fiber and vitamin C in a delicious sweet package.
Sweet Potatoes
A starchy vegetable packed full of vitamin A and fiber. A delicious side dish. Use instead of regular potatoes for a lower GI alternative.
Berries
All types of berries, blueberries, strawberries or any variety. They’re all packed with antioxidants, vitamins, minerals and fiber. Makes a great snack food.
Tomatoes
Fresh is best but no matter how you like them, tomatoes are very good for you, help fight off disease, and packed with vital nutrients including vitamin C, iron, vitamin E to name a few.
Fish High in Omega-3 Fatty Acids
Salmon is a favorite. Try Flax seed oil or fish oil for an extra boost.
Whole Grains
It’s the germ and bran you’re after. They’re where we find the nutrients a grain product has to offer. Processed grains like white bread made from refined flour, have stripped the valuable part away. These superfoods also offer magnesium, chromium, omega 3 fatty acids and folate. Whole grain oats provide fiber and potassium.
Nuts
An ounce of nuts provide healthy fats and can aid with hunger management. Other benefits are a dose of magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.
Fat-free Yogurt and Dairy Products
The calcium in dairy foods helps build strong bones and teeth. In addition to the calcium, fortified dairy products are a good source of vitamin D.
Sometimes it can be tough to find fresh foods depending on the season and where you live. Frozen fruit and vegetables can be substituted in those times as well as canned or frozen fish (Tuna). Foods you can get year round are dried beans and rolled oats or barley that you cook from scratch.
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Naturally you don’t want to limit yourself to just these items for every meal. Be creative with your diabetes diet and remember to always stay away from refined sugar and refined flour products, seek a lower GI index numbered superfood.
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