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.

#10 Apples

The soluble and insoluble fiber in apples can benefit people with diabetes. According to a 2003 study published in the Archives of Internal Medicine, a diet high in fiber can reduce the risk of cardiovascular disease-a leading diabetes complication, which is often caused by high cholesterol, lack of exercise, and obesity. The good news is one medium-sized apple packs 3 grams of fiber--12 percent of the recommended 25 grams per day.

Plus, the soluble fiber in an apple may help slow digestion. According to the Cleveland Clinic, some research has indicated this slowing-down process may help regulate cholesterol and stabilize blood glucose.

Eating apples, especially with the skin, not only increases your fiber intake but provides vitamin C and flavonoids, a disease-fighting antioxidant.

Apple-Pecan Upside-Down Cake
Leaving the peel on the apples not only saves time and adds fiber -- a nutrition boost to your diet.
SERVINGS: 12 servings
CARB GRAMS PER SERVING: 26

1/4     cup butter
1/2     cup refrigerated or frozen egg product, thawed, or 2 eggs
     Nonstick cooking spray
1     cup all-purpose flour
2     teaspoons ground cinnamon
1     teaspoon baking powder
1/4     teaspoon salt
1/2     cup packed brown sugar or brown sugar substitute equivalent to 1/2 cup brown sugar*
1/4     cup granulated sugar
1     teaspoon vanilla
1/2     cup coarsely ground toasted pecans
1/2     teaspoon finely shredded lemon peel
3     cups thinly sliced apples (such as Jonathan, Rome, or Golden Delicious) (about 1 pound)
12     thin apple slices (optional)
     Frozen light whipped dessert topping, thawed (optional)

1. Let butter and egg product stand at room temperature for 30 minutes. Meanwhile, line a 9x9x2-inch baking pan with foil. Coat foil with nonstick cooking spray; set aside. In a small bowl, stir together flour, cinnamon, baking powder, and salt; set aside.

2. Preheat oven to 350 degree F. In a medium bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add brown sugar and granulated sugar, beating on medium speed until combined and scraping bowl as needed.** Beat on medium speed for 2 minutes more. Beat in egg and vanilla. Add flour mixture; beat until combined. Stir in pecans and lemon peel.

3. Arrange the 3 cups apples in prepared pan; spoon pecan mixture over apples and spread evenly (batter will be thick and may not cover all the apple pieces).

4. Bake 25 to 30 minutes or until a toothpick inserted near the center comes out clean. Cool in pan on a wire rack for 5 minutes. Invert onto a serving platter; carefully remove foil. Serve warm. If using the thin apple slices, cook 12 apple slices in a small amount of boiling water about 1 minute or just until tender; drain well and pat dry with paper towels. If desired, top individual servings of cake with the cooked thin apple slices and/or light whipped dessert topping. Makes 12 servings.

*Sugar Substitutes: Choose from Sweet 'N Low Brown or Sugar Twin Granulated Brown. Follow the package directions to use the amount of product equivalent to 1/2 cup brown sugar. If the brown sugar substitute does not blend into the butter mixture, let stand for 1 minute, then continue to beat.

** Test Kitchen Tip: If using thin apple slices for a garnish, cook the slices in a small amount of boiling water about 1 minute or until tender. Drain apple slices well and pat dry with paper towels.

Nutrition Facts Per Serving:

    * Servings: 12 servings
    * Calories176
    * Total Fat (g)7
    * Saturated Fat (g)2
    * Cholesterol (mg)11
    * Sodium (mg)121
    * Carbohydrate (g)26
    * Fiber (g)2
    * Protein (g)3
      Diabetic Exchanges
    * Fruit (d.e.).5
    * Other Carbohydrates (d.e.)1.5
    * Fat (d.e.)1.5

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