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.
#3 Red Grapefruit
Sweet, juicy, and delicious, the ruby red grapefruit packs more antioxidant power and possibly more heart benefits than the white grapefruit. In a preliminary 30-day test of 57 people with heart disease, those eating one red grapefruit daily decreased their LDL (bad) cholesterol by 20 percent and decreased triglycerides by 17 percent. In contrast, those eating a white grapefruit reduced LDL by 10 percent with no significant change in triglycerides, compared with a group of people who didn't eat the fruit.
Grapefruit interacts with certain drugs, including statins and antiarrhythmic medications, so check with your health-care professional.
One serving of a large grapefruit is one half of the grapefruit or 3/4 cup of grapefruit sections.
Citrus Salsa with Baked Chips
This fiery tomato-and citrus salsa is ideal for wintertime snacking.
SERVINGS: 8 (1/4 cup salsa and 4 chips) servings
CARB GRAMS PER SERVING: 10
4 corn tortillas
Nonstick cooking spray
1/2 cup chopped grapefruit segments*
1/2 cup chopped orange segments*
1/2 cup chopped tomato
1/2 cup chopped cucumber
2 tablespoons chopped green onion
2 tablespoons snipped fresh cilantro
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
1. Preheat oven to 400 degrees F. For chips: Lightly coat one side of each tortilla with nonstick cooking spray. Cut each tortilla into eight wedges. Arrange on an ungreased baking sheet. Bake for 8 to 10 minutes or until lightly browned and crisp. Cool.
2. For salsa: In a small bowl, stir together grapefruit, orange, tomato, cucumber, green onion, cilantro, crushed red pepper, and salt. Makes 8 (1/4 cup salsa and 4 chips) servings
Make-Ahead Directions:Prepare chips as directed in Step 1. Place chips in an airtight container; cover and store at room temperature for up to 3 days. Prepare salsa as directed in Step 2. Spoon salsa into an airtight container; cover and store in the refrigerator for up to 4 hours.
*Test Kitchen Tip:Other varieties of citrus fruits (such as clementines, blood oranges, cara cara oranges, kumquats, and/or tangerines) can be substituted for the grapefruit and/or oranges.
Nutrition Facts Per Serving:
* Servings: 8 (1/4 cup salsa and 4 chips) servings
* Calories44
* Sodium (mg)80
* Carbohydrate (g)10
* Fiber (g)2
* Protein (g)1
Diabetic Exchanges
* Starch (d.e.).5
http://www.diabeticlivingonline.com/
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