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.

#12 Nuts

Nuts are a good source of protein, fiber, vitamin E, and flavonoids and are power-packed with monounsaturated fat. Plant sterols known to lower cholesterol also naturally occur in nuts.

According to the Mayo Clinic, about 80 percent of a nut is made of up fat. Although nuts contain healthy fats, they are also high in calories.

Walnuts, almonds, macadamia nuts, pecans, and hazelnuts are just some of the nuts that can help lower LDL (bad) cholesterol, making them heart-healthy choices.

Eat nuts in moderation and avoid salted, sugared, or chocolate-covered options that increase calories and decrease nuts' natural health benefits.

One serving of almonds, cashews, or mixed nuts is 6 nuts. One serving of pecans is 4 halves, a serving of hazelnuts is 5 nuts, and a serving of pistachios is 16 nuts, per the American Diabetes Association.

Nut and Olive Quesadillas
This culture-crossing appetizer is extra cheesy; nuts and olives supply the crunch.
CARB GRAMS PER SERVING: 9

6     6-inch flour or corn tortillas
1     cup shredded mozzarella cheese (4 ounces)
2/3     cup crumbled feta cheese
1/4     cup chopped walnuts
1/4     cup chopped pitted ripe olives
2     teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
1     tablespoon olive oil
     Salsa
     Sour cream

1. Wrap tortillas in foil; heat in a 350 degree F oven for 10 minutes to soften. Combine cheeses, nuts, olives, and oregano; spread onto half of each tortilla. Fold tortillas in half; secure with toothpicks. Brush one side with oil.

2. Cook tortillas, oil sides down, in a skillet or griddle over medium-low heat for 4 minutes, brushing with oil and turning once. Cut into triangles. Serve with salsa and sour cream. Makes 12 servings.

Nutrition Facts Per Serving:

    * Calories138
    * Total Fat (g)9
    * Saturated Fat (g)4
    * Cholesterol (mg)18
    * Sodium (mg)202
    * Carbohydrate (g)9
    * Fiber (g)1
    * Protein (g)5
    * Vitamin A (DV%)5
    * Vitamin C (DV%)2
    * Calcium (DV%)14
    * Iron (DV%)6

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