By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009
Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.
Are These Power Foods in Your Diet?
If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.
For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.
#16 Spinach
Popeye ate spinach for a reason. This dark green leafy vegetable is loaded with vitamins and minerals, including vitamins B2 and B6, folate, copper, magnesium, potassium, zinc, and fiber, according to the Cleveland Clinic.
Studies of spinach have found it has potential to decrease the risk of cancer, cataracts, and heart disease. Spinach is high in beta-carotene, an antioxidant that the body uses to make vitamin A. Beta-carotene helps protect the body's cells from free radicals, which contribute to chronic illness and aging. Plus, just 1/2 cup of cooked frozen spinach has 145 mg of calcium and 3.5 grams of fiber. Although many studies have concluded that more research is needed to declare that cartenoid-rich vegetables, such as spinach, prevent or decrease disease, spinach is still a great nonstarchy vegetable to include in any meal plan.
You can find fresh or frozen spinach at your local market. When buying canned spinach, choose low sodium. One serving of spinach is 1/2 cup cooked or 1 cup raw, which is great for salads.
Garlic Shrimp on Spinach
Carb Choices: 0A sprinkling of Parmesan cheese lends an intriguing flavor accent to garlic- and lemon-steamed shrimp and wilted garden-fresh spinach.
CARB GRAMS PER SERVING: 4
8 ounces fresh or frozen medium shrimp in shells
2 teaspoons olive oil
2 cloves garlic, minced
1/2 teaspoon finely shredded lemon peel
1/8 teaspoon ground black pepper
4 cups fresh spinach
1 tablespoon shredded Parmesan cheese
Lemon wedges
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails on if desired. In a small bowl, toss together shrimp, oil, garlic, lemon peel, and pepper. Place a steamer basket in a wok or large skillet with a tight-fitting lid. Add water to just below the basket.
2. Place shrimp in a single layer in steamer basket. Cover and place over medium-high heat. Steam for 5 to 6 minutes or until shrimp are opaque (start timing when wok is placed on the burner). Remove shrimp and keep warm.
3. Meanwhile, wash spinach. Arrange spinach evenly in steamer basket. Cover and steam about 2 minutes (start timing immediately) or until wilted. Divide spinach between two serving plates. If desired, thread shrimp onto 6- to 8-inch wooden skewers. Place shrimp on top of spinach. Sprinkle with Parmesan cheese. Serve with lemon wedges. Makes 2 servings.
Nutrition Facts Per Serving:
* Calories159
* Total Fat (g)7
* Saturated Fat (g)1
* Cholesterol (mg)131
* Sodium (mg)216
* Carbohydrate (g)4
* Fiber (g)1
* Protein (g)20
Diabetic Exchanges
* Vegetables (d.e.)1
* Very Lean Meat (d.e.)2.5
* Fat (d.e.)1
http://www.diabeticlivingonline.com/
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