Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

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.

#2 Blueberries

Enjoy the benefits of blueberries on their own or in a variety of foods, including smoothies and pancakes. Blueberries provide dietary fiber, vitamin C, and flavonoids, a type of phytonutrient that offers antioxidant protection, such as boosting your immune system and fighting inflammation. Flavonoids may also help decrease the LDL (bad cholesterol)-oxidation process that can lead to arterial plaque, according to the Cleveland Clinic.

Blueberries get their dark blue color from anthocyanins, another disease-fighting antioxidant that may benefit heart health. Blueberries have also been studied for their potential to protect and improve vision.

One serving is 3/4 cup and has 15 grams of carbs. You can enjoy fresh, in-season blueberries May through October or buy the frozen varieties year-round.

Blueberry Buckwheat Pancakes
Buckwheat contains a phytochemical that might have a beneficial effect on blood glucose levels.
SERVINGS: 6 (2-pancake) servings
CARB GRAMS PER SERVING: 22

1/2     cup buckwheat flour
1/2     cup whole wheat flour
1     tablespoon sugar
1/2     teaspoon baking powder
1/4     teaspoon baking soda
1/4     teaspoon salt
1/4     cup refrigerated or frozen egg product, thawed, or 1 egg, slightly beaten
1-1/4     cups buttermilk or sour milk
1     tablespoon cooking oil
1/4     teaspoon vanilla
3/4     cup fresh or frozen blueberries, thawed

1. In a medium bowl, stir together buckwheat flour, whole wheat flour, sugar, baking powder, baking soda, and salt. Make a well in center of flour mixture; set aside.

2. In a small bowl, beat egg slightly; stir in buttermilk, oil, and vanilla. Add buttermilk mixture all at once to flour mixture. Stir just until combined but still slightly lumpy. Stir in blueberries.

3. Heat a lightly greased griddle or heavy skillet over medium heat until a few drops of water sprinkled onto griddle dance across the surface. For each pancake, pour a scant 1/4 cup batter onto hot griddle. Spread the batter into a circle that's about 4 inches in diameter.

4. Cook over medium heat until pancakes are brown, turning to cook second sides when pancake surfaces are bubbly and edges are slightly dry (1 to 2 minutes per side). Serve immediately or keep warm. Makes 6 (2-pancake) servings.

Nutrition Facts Per Serving:

    * Servings: 6 (2-pancake) servings
    * Calories132
    * Total Fat (g)3
    * Saturated Fat (g)1
    * Cholesterol (mg)2
    * Sodium (mg)244
    * Carbohydrate (g)22
    * Fiber (g)3
    * Protein (g)6
      Diabetic Exchanges
    * Starch (d.e.)1
    * Other Carbohydrates (d.e.).5
    * Fat (d.e.).5

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