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.

#8 Flaxseed

Flaxseed is the new "it" superfood, noted for its alpha-linolenic acid (ALA), a fatty acid that can be converted into omega-3 fatty acids, which offer similar benefits as the omega-3 fatty acids EPA and DHA found in fish. ALA omega-3s are known for helping to lower triglycerides, reduce inflammation, and decrease the risk of heart disease.

Flaxseed has emerged as a must-eat power food for overall health. High in both soluble and insoluble fiber, flaxseed is also a good source of lignans, a phytoestrogen that is considered another type of antioxidant.

Flaxseeds are available whole, ground (milled), or as flaxseed oil. To reap the most nutritional reward from the nutty-flavored flaxseed, use ground flaxseed on salads and cereal and mixed into breads, smoothies, and dressings.

Flaxseed and Rye Breadsticks
Flaxseeds contain both soluble and insoluble fiber. Soluble fiber helps to regulate blood glucose levels.
SERVINGS: 16 breadsticks
CARB GRAMS PER SERVING: 21

1/3     cup flaxseeds
2 -1/4     to 2-3/4 cups all-purpose flour
1     cup rye flour
1     package active dry yeast
1-1/2     cups warm water (120 degree F to 130 degree F)
2     tablespoons olive oil
1     tablespoon honey
1-1/4     teaspoons salt
     Nonstick cooking spray
2     tablespoons flaxseeds

1. Heat a large skillet over medium-low heat. Add the 1/3 cup flaxseeds; cook and stir for 5 to 7 minutes or until seeds "pop"; cool. In a blender, cover and blend until ground (you should have about 1/2 cup).

2. In a large bowl, stir together 1 cup of the all-purpose flour, the rye flour, and yeast. Add the warm water, oil, honey, and salt. Beat with an electric mixer on low speed for 30 seconds, scraping bowl constantly. Beat on high speed for 3 minutes. Using a wooden spoon, stir in the ground flaxseeds and as much of the remaining all-purpose flour as you can.

3. Turn out dough onto a lightly floured surface. Knead in enough of the remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape dough into a ball. Place in a lightly greased bowl; turn once to grease surface of the dough. Cover; let rise in a warm place until nearly double in size (about 1 hour).

4. Punch down dough. Turn out onto a lightly floured surface. Cover; let rest for 10 minutes. Coat 2 baking sheets with cooking spray; set aside.

5. Roll dough into a 16x8-inch rectangle. Brush generously with water. Sprinkle with 2 tablespoons flaxseeds. Gently pat flaxseeds into dough. Cut dough crosswise into 1-inch-wide strips.

6. Place strips 1 inch apart on prepared baking sheets, twisting breadsticks 2 to 3 times, if desired. Cover; let rise in a warm place until nearly double in size (about 30 minutes). Preheat oven to 425 degree F.

7. Bake breadsticks for 12 to 15 minutes or until golden. Remove from baking sheets. Cool on wire racks. Makes 16 breadsticks.

Nutrition Facts Per Serving:

    * Servings: 16 breadsticks
    * Calories134
    * Total Fat (g)4
    * Sodium (mg)185
    * Carbohydrate (g)21
    * Fiber (g)3
    * Protein (g)4
      Diabetic Exchanges
    * Starch (d.e.)1.5
    * Fat (d.e.).5

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