Foods To Fight Diabetes And Recipes You'll Want to Try
Fill your plate with delicious foods that
fight the symptoms of diabetes. Here's how...
is on the rise. The Centers for Disease control in the US predicts
that an American born in 2000 has a one in three chance of becoming
The food you
eat plays a crucial role in your health. Certain foods can even
help in the prevention and treatment of diabetes. In diabetes,
the cells of the body cannot get the sugar they need.
a simple sugar, is the body's main fuel. It is present in the
blood even if you don't eat any sugary foods, because the
foods we eat are broken down into glucose. A hormone called insulin signals the body's cells to let glucose in. In people with
diabetes, glucose cannot get into the cells where it is needed.
type 1 diabetes do not have enough insulin to signal the cells
to let in glucose, so it builds up in the blood stream. People
with type 2 diabetes or who are at high risk for diabetes are
said to be insulin resistant, meaning that while there is enough
insulin present, the cells aren't paying very close attention
to the signal.
Being above one's healthy weight and choosing
a fatty diet increase the likelihood of insulin resistance. Both
types of diabetes are reaching epidemic proportions: An average
American born in 2000 has a one in three chance of developing
diabetes, according to the Centers for Disease Control.
diets built from legumes, vegetables, whole grains, and fruits
help individuals avoid diabetes and control blood sugar levels.
Such diets can also prevent complications in people who already
right foods can make a world of difference to your health. Look
for delicious, minimally processed foods from plant sources. Here
are ten tasty choices for the prevention and management of diabetes:
Artichokes Serve this beautiful vegetable upright on
a plate with rice wine vinegar as a dipping sauce. Artichokes
are low in calories, nearly fat free, and delicious. They're
also rich in fiber, which slows down the absorption of natural
sugars from the starchy foods we eat and has been shown to reduce
Dip with Baby Carrots Hummus is a hearty dip made from
chickpeas, sesame seed paste, garlic, and lemon. Chickpeas provide
protein and fiber, while sesame seeds are a great source of vitamin
E. Vitamin E is an antioxidant that can help protect and improve
circulation in the eyes. Use carrots to dip with and get double
the eye- and anti-oxidant protection from the beta-carotene in
the carrots. People with diabetes frequently develop eye problems,
particularly diabetic retinopathy, or damage to the retina. This
can lead to a gradual loss of vision.
or Irish Oats with Fresh Strawberries Here's a
breakfast that fills you up without filling you out. It's
also a good source of vitamin C, vitamin B6, and soluble fiber.
Vitamin C is an antioxidant and a potent eye protector, while
vitamin B6 may help prevent diabetic retinopathy (retina damage).
Soluble fiber, in addition to helping keep blood sugar under control,
can help lower blood cholesterol levels. People at risk for diabetesand
those already coping with ithave a high risk for heart disease.
Therefore, it's important to choose meals that decrease cholesterol
Tabouli This protein-rich whole grain can help head
off those carbohydrate cravings with a healthy choice. Some individuals
crave muffins, cookies, cakes, and white breadall foods
that raise blood sugar levels unnecessarily. Tasty and healthier
whole-grain foods can satisfy the need for carbohydrates.
Barley Soup Barley has the lowest glycemic index of
any grain, and mushrooms are tasty and magnesium-rich. Magnesium
helps maintain nerve cells and may also play a role in preventing
diabetic retinopathy (retina damage).
(boiled fresh soybeans in the pod) A delicious, hearty,
protein- and fiber-rich snack that is fun to eat and chock-full
of disease-fighting phytosterols (a plant compound that can lower
cholesterol, among other things). Look for fresh edamame at your
local farmer's market, or check the frozen vegetable case
in the supermarket. Most kids love them.
Spinach Salad An attractive salad decorated with sunflower
seeds, oranges, sweet red pepper, and cucumbers and flavored with
raspberry vinaigrette fat-free dressing makes a delicious first
course or side dish. Spinach is great for magnesium; sunflower
seeds provide vitamin E, selenium, and magnesium; and oranges
and red peppers are good sources of vitamin C. Selenium is an
important antioxidant. This mineral protects the cells of the
heart and blood vessels from damage, which is important because
of diabetes' strong association with heart disease.
Source: PCRM For more great
recipes for preventing and managing diabetes, visit PCRM's