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Wednesday, July 27, 2016

Top 10 Foods for Diabetes

1. BEANS
-       Kidney, pinto, navy or black beans
-       High in fibre: 1/3 of RDA in ½ cup
-       Good sources of magnesium and potassium
-       Good source of protein: ½ cup provides as much protein as an ounce of meat without the saturated fat

2. DARK GREEN VEGETABLES
-       Spinach, collards, kale
-       Rich source of potassium, phosphorus, magnesium, calcium, sodium, iron, vitamin E, A, C, K, copper, zinc and many other mineral components
-       Full of natural omega 3 fatty acids and glutathione
-       Help your body absorb the carotenoids in other vegetables

3. CITRUS FRUITS
-       Grapefruit, oranges, lemons and limes
-       Rich source of vitamin C, vitamin B6, B1, B12, magnesium, potassium, thiamin, niacin, riboflavin, folic acid, iron and folate, amino acids, proteins and tryptophan
-       Tryptophan is converted to serotonin which helps you sleep better, elevate your mood and control your appetite
-       Also contain electrolytes essential for maintaining fluid levels in your body

4. SWEET POTATO
-        Rich source of the carotenoid (betacarotene), vitamins A, B, C, and essential minerals like iron, phosphorus, calcium, and potassium
-       Contains riboflavin and niacin
-       Contains folic acids that can reduce homocysteine level
-       Contains glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health

5. BERRIES
-       Rich source of vitamin C, magnesium, potassium, calcium, and folate
-       Contain phytochemicals and flavonoids that may help to prevent some forms of cancer
-       Blueberries and raspberries also contain lutein, which is important for healthy vision

6. TOMATOES
       Rich source of the carotenoid, Lycopene,
vitamins A, B, C, K and essential minerals like iron, phosphorus, calcium and potassium
       Lycopene is a powerful antioxidant and inhibitor of prostate, lung, breast, and endometrial cancer cells. Research has also indicated that the lycopene in tomatoes can help older people stay active longer.
       Contains nicotinic acid that can reduce blood cholesterol
       Contains glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health

7. SALMON
-       Rich source of omega-3 fatty acids
-       Rich in essential minerals like iron, calcium, zinc, selenium and phosphorus and vitamins A, B and D. Selenium is necessary for building up of tissues, hair, nails etc. Vitamin D helps boost glutathione level.
-       Contain folic acids that can reduce homocysteine level 
-    Good source of easily digestible proteins (amino acids)

8. WHOLE GRAINS
       Source of magnesium, chromium, omega 3 fatty acids and folate
       Pearled barley and oatmeal are a source of fibre and potassium

9. NUTS & SEEDS
-       Rich in arginine, antioxidants and vitamin E that can reduce cholesterol levels
-        Contain folic acids that can reduce homocysteine level
-       Magnesium, calcium and potassium in nuts reduce the blood pressure
-       Almonds are also rich source of magnesium, manganese, phosphorus, riboflavin, copper and vitamin E, and also plant sterols and flavonoids like naringenin and catechin which are effective antioxidants.
-       Walnuts are rich in nutrients and are the main source of omega-3 fatty acids

10. YOGHURT
-       Rich source of vitamin D, calcium, protein and probiotics
-       New study from Harvard finds eating yogurt could lower risk of developing type 2 diabetes[1]

For some recipes for diabetics, check out Mayo Clinic or drop me an email at: Health Coach.




[1] Chen M, Sun Q, Giovannucci E, et al. BMC Medicine. 2014

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