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.

#7 Fish

Seafood lovers rejoice! Fish is a great addition to your meal plan, especially omega-3-rich fatty fish, such as salmon, trout, tuna, sardines, mackerel, and herring. Omega-3s, a type of polyunsaturated fat, which is healthful, can help lower triglycerides. According to Healing Gourmet: Eat to Beat Diabetes (McGraw-Hill, 2006), omega-3s can also help reduce inflammation, lower blood pressure, and reduce the risk of blood clots.

Although fish is good for you and is considered a lean-meat substitute for its high protein, concerns have been raised about harmful mercury levels and other toxins found in some fish.

According to the American Heart Association, swordfish, shark, golden bass, golden snapper, and king mackerel have the highest mercury levels, measuring up to 0.99 parts per million for a 3-ounce serving. Fish lower in mercury for a 3-ounce serving include wild salmon (.01 ppm), herring (.04 ppm), catfish (.05 ppm), and canned light tuna (.12 ppm).

Try preparing fish on the grill, baked, broiled, or steamed. One serving of fish is 1 ounce.

Pecan-Crusted Fish with Peppers and Squash
The sweet peppers contain antioxidants which help protect against some cancers -- appropriate for this recipe from the Better Homes and Gardens New Cook, Limited Edition, "Pink Plaid." Released in the fall of 2005, the book will raise funds for breast cancer research.
1     pound fresh or frozen skinless catfish fillets, white fish, or orange roughy, about 1/2 inch thick
     Nonstick cooking spray
1/2     cup yellow cornmeal
1/3     cup finely chopped pecans
1/2     teaspoon salt
1/4     cup all-purpose flour
1/4     teaspoon cayenne pepper
1/4     cup refrigerated or frozen egg product, thawed, or 1 egg
1     tablespoon water
2     small red and/or orange sweet peppers, seeded and cut into 1-inch-wide strips
1     medium zucchini, bias-sliced 1/2 inch thick
1     medium yellow summer squash, bias-sliced 1/2 inch thick
2     teaspoons cooking oil
1/4     teaspoon seasoned salt
     Lemon wedges (optional)

1. Preheat oven to 425 degree F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 3- to 4-inch pieces; set aside. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray; set aside.

2. In a shallow dish, stir together cornmeal, pecans, and salt. In another dish, stir together flour and cayenne. In a small bowl, stir together flour and cayenne. In a small bowl, whisk egg and water.

3. Dip each piece of fish into flour mixture, shaking off any excess. Dip fish into egg mixture, then into pecan mixture to coat. Place in the prepared pan.

4. In a large bowl, combine sweet peppers, zucchini, and squash. Add oil and seasoned salt; toss to coat. Arrange vegetables next to fish, overlapping as needed to fit.

5. Bake, uncovered, for 20 to 25 minutes or until fish flakes easily when tested with a fork and vegetables are crisp-tender. If desired, serve with lemon wedges. Makes 4 servings.

Nutrition Facts Per Serving:

    * Servings: 4 servings
    * Calories358
    * Total Fat (g)18
    * Saturated Fat (g)3
    * Cholesterol (mg)53
    * Sodium (mg)481
    * Carbohydrate (g)26
    * Fiber (g)4
    * Protein (g)24
      Diabetic Exchanges
    * Starch (d.e.)1
    * Vegetables (d.e.)1.5
    * Very Lean Meat (d.e.)2.5
    * Fat (d.e.)3

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