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.


#4 Beans



You can't go wrong with beans. Beans are high in fiber and protein and are a good source of vitamins and minerals, such as folate, iron, magnesium, and potassium, which is essential for the water balance between the cells and body fluids, such as electrolyte balance. The American Heart Association recommends eating a variety of foods to get the necessary soluble and insoluble fiber needed daily--about 25 to 30 grams a day, which is twice the amount the average American adult normally consumes. One serving of navy beans is 1/2 cup and has 5.8 grams of fiber per serving.

There are so many delicious varieties of beans to choose from, such as black, kidney, garbanzo, white, lima, and pinto, finding ways to incorporate beans in your diet is a breeze. Soak and cook dry beans or use canned beans. Try substituting beans as your main protein source for lunch or dinner a couple times a week. Protein is an important part of your daily nutrition, which helps the body repair and produce cells and build muscle and bones.

The American Diabetes Association counts one serving of beans, or 1/2 cup, as one starch and one lean meat.

Beef and Black Bean Wraps

Whole wheat tortillas and black beans make this sandwich a filling, high-fiber meal with a snappy, south-of-the-border appeal. It safeguards against diabetes, strengthens the immune system, and protects against some cancers.

SERVINGS: 6 wraps
CARB GRAMS PER SERVING: 27

8     ounces lean ground beef
1     cup chopped onion
2     cloves garlic, minced
1 1/2     teaspoons ground cumin
1     teaspoon chili powder
1/2     teaspoon ground coriander
1     15-ounce can black beans, rinsed and drained
1     large tomato, chopped
1/4     teaspoon salt
1/4     teaspoon black pepper
6     8-inch whole wheat flour tortillas
1 1/2     cups shredded lettuce
1     to 1 1/2 cups shredded cheddar or Monterey Jack cheese (4 to 6 ounces)
     Salsa (optional)

1. In a large skillet cook ground beef, onion, and garlic for 5 minutes or until meat is brown. Drain off fat.

2. Stir in cumin, chili powder, and coriander. Cook and stir for 1 minute. Stir in black beans, tomato, salt, and black pepper. Cook, covered, for 5 minutes more, stirring occasionally.

3. To serve, spoon beef mixture down the center of each tortilla. Sprinkle with lettuce and cheese. Roll up. If desired, serve with salsa. Makes 6 wraps.
Nutrition Facts Per Serving:

    * Servings: 6 wraps
    * Calories267
    * Total Fat (g)10
    * Saturated Fat (g)5
    * Monounsaturated Fat (g)3
    * Cholesterol (mg)44
    * Sodium (mg)593
    * Carbohydrate (g)27
    * Total Sugar (g)2
    * Fiber (g)14
    * Protein (g)19
    * Vitamin C (DV%)19
    * Calcium (DV%)20
    * Iron (DV%)11
      Diabetic Exchanges
    * Starch (d.e.)1.5
    * Medium-fat Meat (d.e.)2.5

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