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.

#9 Cranberries

They're not just for Thanksgiving dinner! Cranberries are a power fruit packed with the disease-fighting antioxidant vitamin C that can be eaten year-round. Although best known for helping to prevent urinary tract infections, cranberries and their abundant phytonutrients, including anthocyanins, may also help protect against cancer and cardiovascular disease, studies suggest.

Anthocyanins lend vibrant color and antioxidant power to red, blue, and purple foods, such as cranberries.

Add cranberries to smoothies, salads, or delicious chutneys. Look for cranberries in pre-packaged bags, in the freezer section, jellied, dried, or juiced. Be sure to look for reduced sugar or sugar-free cranberry products. One serving of dried cranberries is 2 tablespoons.

Cilantro Tabbouleh with Cranberries
Kick up the fiber in your diet with the chewy bulgur in this tangy salad.
SERVINGS: 12 (3/4 cup) servings
CARB GRAMS PER SERVING: 24

Nonstick cooking spray
1/4     cup finely chopped shallots
5     cups reduced-sodium chicken broth
2     cups bulgur
2     cups chopped, seeded cucumber (1 large)
1/2     cup dried cranberries
1/2     cup snipped fresh cilantro
1     teaspoon finely shredded lime peel
1/4     cup lime juice
1/4     teaspoon salt
1/4     teaspoon ground black pepper
     Lime wedges (optional)

1. Coat an unheated large nonstick saucepan with nonstick saucepan with nonstick cooking spray. Preheat over medium heat. Add shallots; cook and stir about 3 minutes or just until tender. Add broth; bring to boiling. Stir in bulgur. Return to boiling; reduce heat. Cover and simmer about 15 minutes or until tender. Transfer to a large bowl. Cover; chill about 3 hours or until cool.

2. Add cucumber, cranberries, cilantro, lime peel, lime juice, and pepper; mix well. If desired, serve with lime wedges. Makes 12 (3/4-cup) servings.

Make-Ahead Directions: Prepare the tabbouleh as directed. Cover and chill for up to 24 hours.

Nutrition Facts Per Serving:

    * Servings: 12 (3/4 cup) servings
    * Calories109
    * Sodium (mg)293
    * Carbohydrate (g)24
    * Fiber (g)5
    * Protein (g)4
      Diabetic Exchanges
    * Starch (d.e.)1
    * Other Carbohydrates (d.e.).5


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