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.

#13 Oatmeal

If you fuel up with a bowl of oatmeal in the morning, then you know its fiber content will keep you full longer, getting you to your mid-morning snack or lunch. The soluble fiber in oats also can help lower cholesterol, improve blood pressure, and stabilize blood glucose by slowing digestion. Oats are also a source of antioxidants, says nutritionist Jeannette Jordan. Flavor oatmeal with cinnamon or artificial sweeteners to keep total calories low. Oats also provide vitamin E, B vitamins, magnesium, and potassium, which may help lower blood pressure.

There are several types of oatmeal to choose from. Steel-cut oatmeal has a dense, thick texture and can take up to 45 minutes to cook, while old-fashioned (or rolled) oats are thinner and take less time to cook. The less processed the oat, such as steel-cut oatmeal, the lower it is on the glycemic index, which may help control blood glucose. Quick cooking oatmeal and instant oatmeal are also available. Be sure to check the labels for added salt and sugar. One serving of oatmeal is 1/2 cup.

Spiced Irish Oatmeal
Steel-cut oats are larger than ordinary rolled oats because they're cut into pieces rather than being rolled.
CARB GRAMS PER SERVING: 27

3     cups water
1     cup steel-cut oats
1     tablespoon packed brown sugar or brown sugar substitute equivalent to 1 tablespoon packed brown sugar*
1/4     teaspoon ground cinnamon
1/8     teaspoon salt
1/8     teaspoon ground allspice
    Dash ground cloves or ground nutmeg
3     cups fat-free milk

1. In a 2-quart saucepan, combine the water, steel-cut oats, brown sugar, cinnamon, salt, allspice, and cloves or nutmeg.

2. Bring to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until desired doneness and consistency, stirring occasionally. Serve with milk. Makes 3 cups (six 1/2-cup servings)

3. *Test Kitchen Tip: If using a brown sugar substitute, we recommend Sweet 'n Low® Brown or Sugar Twin® Granulated Brown. Use 1 1/2 teaspoons Sweet 'n Low® Brown or 1 tablespoon Sugar Twin® Granulated Brown in place of the packed brown sugar.

Nutrition Facts per 1/2-cup serving with brown sugar substitute: 149 cal. 2 g total fat (0 g sat. fat), 2 mg chol., 106 mg sodium, 24 g carbo., 3 g fiber, 9 g pro.
Exchanges: 0.5 milk, 1.5 starch
Carb choices: 1.5

Nutrition Facts Per Serving:

    * Calories158
    * Total Fat (g)2
    * Cholesterol (mg)2
    * Sodium (mg)106
    * Carbohydrate (g)27
    * Fiber (g)3
    * Protein (g)9
      Diabetic Exchanges
    * Starch (d.e.)1.5
    * Milk (d.e.).5

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