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.
#6 Carrots
Cooked or raw, carrots are a healthy addition to any meal plan. Have them for a snack with 2 tablespoons of light ranch dressing or include them in your main course or as a side dish.
Carrots provide vitamin A from the antioxidant beta-carotene. This powerful phytonutrient may help prevent cancer and heart disease, says Jeannette Jordan, RD, CDE, and member of the Diabetic Living editorial advisory board. Carotenoids found in yellow and orange produce may also help reduce insulin resistance, according to Healing Gourmet: Eat to Beat Diabetes -- Power Foods that Help You Regain Your Health (McGraw-Hill, 2006).
Carrots are another source of fiber and heart-healthy flavonoids, which can also be enjoyed juiced with other healthful fruits and vegetables such as apples, beets, or the power spice ginger.
One serving of carrots is 1 cup raw or 1/2 cup cooked.
Honey-Glazed Carrots
Here, tender-sweet carrots are lightly coated with a buttery-sweet ginger-accented glaze for a timeless treat young and old alike will love.
SERVINGS: 10 to 12 servings
CARB GRAMS PER SERVING: 17
6 cups water
3/4 teaspoon salt
3 pounds young, small carrots with tops trimmed to 2 inches, peeled or scrubbed, or 3 pounds packaged peeled baby carrots
2 tablespoons butter
2 tablespoons honey
1 tablespoon minced fresh ginger
Line a baking sheet with paper towels. In a 12- or 14-inch heavy skillet combine water and 3/4 teaspoon salt. Bring to boiling. Add carrots. Return to boiling; reduce heat. Cover and simmer about 10 to 12 minutes or until carrots are just tender. Drain carrots. Carefully turn out onto prepared baking sheet. (When green tops are left on carrots during cooking, they become very fragile. As the carrots cook, some of the tops may come off.) Pat dry with additional paper towels.
To glaze carrots, in the same heavy skillet combine butter, honey, and ginger. Stir constantly over medium heat until butter is melted. Carefully add carrots. Toss gently for 2 to 3 minutes or until carrots are thoroughly coated with glaze and heated through completely.
To serve, arrange carrots in a shallow bowl or on a platter; drizzle with remaining glaze from pan.
Nutrition Facts Per Serving:
* Servings: 10 to 12 servings
* Calories90
* Total Fat (g)3
* Saturated Fat (g)1
* Cholesterol (mg)6
* Sodium (mg)266
* Carbohydrate (g)17
* Fiber (g)4
* Protein (g)1
* Vitamin A (DV%)309
* Calcium (DV%)3
* Iron (DV%)5
http://www.diabeticlivingonline.com/
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