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Diabetes and Food

Diabetes is becoming more and more common. 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 food has arrived.

As with all food, you need to work the diabetes food into your individualised meal plan in appropriate portions.

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

calcium potassium fibre 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 a list of food to include in your diet.

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 fibre 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 a 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 Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrates, you can’t eat too much.

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

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

Berries Which are your favourites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fibre. dessert.

Tomatoes An old standby where everyone can find a favourite. 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 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 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 fibre and potassium.

Nuts 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 fibre.

Some nuts and seeds, such as sesame seeds and oil, walnuts and flax seeds and oil, also contain omega-3 fatty acids.

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