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10 Diabetes Superfoods

Nov 5, 2014 0

Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.

As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.

All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as:

  • calcium
  • potassium
  • fiber
  • magnesium
  • vitamins A (as carotenoids), C, and E.

There isn’t research that clearly points to supplementation, so always think first about getting your nutrients from foods. Below is our list of superfoods to include in your diet.


 Beans

gnn anti-aging-red-kidney-beans

 

 

 

 

 

Whether you prefer kidney, pinto, navy, or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiber, giving you about 1/3 of your daily requirement in just a ½ cup, and are also good sources of magnesium and potassium.

They are considered starchy vegetables, but ½ cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible.


 Dark Green Leafy Vegetables

gnn green leafy veg.

 

 

 

 

Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrate. You can’t eat too much.


 Citrus Fruit

gnn citrus_fruits

 

 

 

 

Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.

 


 Sweet Potatoes

gnn sweet potatoes

 

 

 

 

 

A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.

 


 Berries

gnn blueberries

 

 

 

 

 

Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert. Try our Superfood Smoothie recipe.


 Tomatoes

gnn tomatoes

 

 

 

 

 

 

An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.


 Fish High in Omega-3 Fatty Acids

gnn salmon

 

 

 

 

Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety… they don’t count in your goal of 6-9 ounces of fish per week.

 


 Whole Grains

gnn wheat

 

 

 

 

 

It’s the germ and bran of the whole grain you’re after.  It contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.

Pearled barley and oatmeal are a source of fiber and potassium.

 


 Nuts

gnn walnuts

 

 

 

 

 

An ounce of nuts can go a long way in providing key healthy fats along 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 Milk and Yogurt
gnn yogurt

 

 

 

 

 

Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.


 

Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish.

Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch

Source-  http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html#sthash.TwRUyRpK.dpuf

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Simple and Healthy Recipe – The Allergen Free Cake (well except for the nuts)

Oct 28, 2014 0

By: Jules Clancy

Have you noticed an alarming increase in the number of people you know who suffer from food allergies or intolerances?

If you think back ten years ago, catering for someone with special dietary requirements was pretty rare. Sure there were vegetarians and people who had religious dietary requirements and of course people who just didn’t like some things (like me and bananas). Apart from that, in my world it was rare to come across people allergic to food.

These days, it seems, food allergies and intolerances are almost becoming the norm. According to Wikipedia, 3-4% of the US population are effected by food allergies and anywhere from 2-20% are impacted by food intolerances. There are signs of this trend emerging – given that innocent peanut butter sandwiches are being banned from school lunchboxes .

In my day job, it’s pretty hard to avoid the impact of increasing awareness of food allergens has on the business. One of our factories is classified as ‘nut free’. Sales of our rice cookies – made without wheat – are on the rise. Intensive cleaning procedures are in place at the end of each production run for biscuits containing known ‘allergens’.

But the thing that has really brought it home to me is my dear old Dad.

When I was little, I fondly remember being able to rely on Dad to ‘get rid of’ anything we didn’t want to eat. When there were icky black jelly beans around, or you chose unwisely from the chocolate box – Dad was always there to polish off the offending item.

But a few years ago, when he was in the midst of depression and being treated for a number of problems, one doctor sent Dad for an allergy test. The results came back with a positive reaction to four little ingredients – wheat, dairy, eggs and peas.

At the time I remember thinking it was going to be tough. Savoury food has been surprisingly OK. Think fish or meat and salads or veg. We’ve even found some gluten free pasta that isn’t too bad. Sweet treats and dessert, on the other hand have been incredibly tough.

Sometimes, when I’ve been cooking for a crowd at the farm I serve a separate dessert for Dad. I usually feel a little guilty. No one ever gets as excited about Dad’s ‘special’ dessert as they do about the decadent treat the rest of us are enjoying.

This weekend, I’m happy to say, I tackled the challenge of a Dad compliant dessert. Something wheat-free, egg-free and dairy-free that would also taste delicious. Lets just thank heavens dark chocolate doesn’t contain dairy. Oh and that my sister discovered a lactose free yoghurt.

wheat, dairy, egg & pea-free supermoist chocolate cake

serves 8 – 12

Apart from being suitable for my Dad, the biggest bonus of this recipe is how good it tastes. Decadently moist and rich, it is a serious dessert cake – fit for the fanciest of dinner parties. Although it would be very remiss of me if I forgot to mention how easy it is to make. With only 6 ingredients and a two step food processor mixing method – it’s only fractionally more challenging than mixing up a cake out of a packet.

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Jules Clancy is a qualified Food Scientist, the creator of The Stonesoup Virtual Cookery School and the author of the eCookbook 5Ingredients 10Minutes. She blogs about about super simple, healthy, 5 ingredients recipes that can mostly be prepared in 10 minutes active time over at Stonesoup (http://thestonesoup.com/blog/).Article Source: http://www.ArticleBiz.com
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