The five most healthy foods for diabetics or anyone.
I just decided to refresh myself on the most healthy foods to eat to double up my healthy eating. The good thing is I decided to share my findings with all of you. Now you can enjoy the fruits of my labor and if you read through I will share an awesome recipe at the end of the article.
The foods you eat can have a major impact on diabetes and blood sugar levels. We already know that, right? We know that a candy bar is a no go for diabetics but did you know that dried fruit can be just as filled with sugar? So you picked up the yogurt covered cranberries thinking it is a safe snack? Wait. 1 oz. contains about 19 grams of sugar and 20 grams of total carbohydrates. compared to a Snickers bar with 28 grams at two ounces! So they are about the same. Wow. Not so healthy then. What is your alternative? Of coarse you should consult your doctor and or nutritionist but here is what I would do. Instead of the dried fruit, I eat peanut butter! It has that savory sweet taste and on a few sticks of celery, you also get that snacky crunch.
So here are a list of five healthy foods that are recommended for everyone but especially diabetics.
- Leafy Green Vegetables: A good rule of thumb is that if it grows below the ground, it is high in simple carbs. A diabetic no go. Here is a partial list of “yes” Vegetables..
- green beans.
- Unsweetened Greek Yogurt: Who wants unsweetened yogurt? Well, being Diabetic means you need to be adaptive. Add some berries and eat it that way or swap it for certain ingredients:
- SWAP 1 cup of mayonnaise FOR 1 cup of Greek yogurt. …
- SWAP 1 cup of sour cream FOR 1 cup of Greek Yogurt. …
- SWAP 1 cup butter FOR ¼ cup Greek yogurt + ½ cup butter.
- SWAP 1 cup buttermilk FOR 2/3 cup Greek Yogurt + 1/3 cup milk.
- Tomatoes: One study in 2011 found that 200 grams of raw tomato (or about 1.5 medium tomatoes) each day reduced blood pressure in people with type 2 diabetes. Researchers concluded tomato consumption might help reduce cardiovascular risk that’s associated with type 2 diabetes. So eat up! You can add tomatoes to so many dishes that I couldn’t even list them.
- Blue berries: You can add them to the afore mentioned yogurt or cottage cheese or a salad or just by themselves. According to the ADA, berries are a diabetes superfood because they’re packed with antioxidants, vitamins, and fiber— plus, they’re low-GI (glycemic index). Three quarters of a cup of fresh blueberries has 62 calories and 16 grams (g) of carbohydrates. Don’t go wild but be sure to add these delicious treats to your diet!
- Wild caught Salmon: Well most fish really. Many types of seafood are good for people with diabetes. Salmon, mackerel, tuna, sardines, and bluefish are rich in omega-3 fatty acids, which promote heart health by helping to lower blood fats called triglycerides. Fish is considered a diabetes-friendly food as part of a healthy, well-balanced diet.
Now here is that recipe as promised…
Vegetarian Bean Curry
- 2 tablespoons olive oil
- 1 large white onion, chopped
- 1/2 cup dry lentils
- 2 cloves garlic, minced
- 3 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 pinch cayenne pepper
- 1 (28 ounce) can crushed tomatoes (fresh would be better)
- 1 (15 ounce) can garbanzo beans, drained and rinsed
- 1 (8 ounce) can kidney beans, drained and rinsed
- 1/2 cup raisins
- salt and pepper and other seasonings to taste
Heat the oil in a large pot over medium heat, and cook the onion until tender. Mix in the lentils and garlic, and season with curry powder, cumin, and cayenne pepper. Cook and stir 2 minutes. Stir in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt and pepper. Reduce heat to low, and simmer at least 1 hour, stirring occasionally.
Vegetarian Bean Curry
Servings Per Recipe: 8
Amount Per Serving
% Daily Value *Total Fat: 4.7g7 %Saturated Fat: 1.0gCholesterol: 0mg0 %Sodium: 298mg12 %Potassium: 569mg16 %Total Carbohydrates: 35.9g12 %Dietary Fiber: 10.1g41 %Protein: 8.7g17 %Sugars: 1gVitamin A: 735IUVitamin C: 12mgCalcium: 81mgIron: 4mgThiamin: 0mgNiacin: 3mgVitamin B6: 0mgMagnesium: 55mgFolate: 100mcg*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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