By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009Including 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.
#15 Raspberries
Raspberries are packed with fiber (partly due to their tiny, edible seeds) and are high in vitamin C, a powerful antioxidant that the body can only get through food. Vitamin C is beneficial for bone and skin health as well as cancer and heart disease prevention. These delicate berries are also rich in anthocyanins, which give red raspberries their color and more antioxidant power.
There are red, black, and purple raspberries, which you can plant in your garden or buy at your local market or farmer's market. Store fresh raspberries in your refrigerator up to seven days or use ripe berries to make jams and jellies or freeze for later. In the winter, check your grocery store for frozen, unsweetened raspberries.
One serving of raspberries is 1 cup.
Berries with Custard Sauce
We lightened traditional custard by decreasing egg yolks and thickening with cornstarch.
SERVINGS: 6 servings
CARB GRAMS PER SERVING: 23
1/4 cup sugar or sugar substitute* equivalent to 1/4 cup sugar
2 tablespoons cornstarch
1/8 teaspoon salt
1-3/4 cups fat-free milk
3 egg yolks, slightly beaten
1 teaspoon vanilla
4 cups assorted fresh berries (such as raspberries, blackberries, blueberries, and/or halved strawberries)
1. For custard, in a heavy medium saucepan, combine sugar (if using), cornstarch, and salt. Stir in milk. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat.
2. Gradually whisk about half of the hot mixture into the beaten egg yolks. Return all of the egg yolk mixture to the saucepan. Cook and stir over medium heat just until mixture is bubbly. Remove from heat. Quickly cool the custard by placing the saucepan into a bowl half-filled with ice water for 3 minutes, stirring constantly. Strain mixture through a fine mesh sieve into a medium bowl. Stir in sugar substitute (if using) and vanilla. Cover the surface with plastic wrap. Chill for 2 to 24 hours.
3. To serve, divide berries among six dessert dishes. Spoon custard over berries. Makes 6 servings.
*Sugar Substitute: We recommend Splenda® granular, Equal® packets, Equal® Spoonful, Sweet 'n Low® packets, or Sweet 'n Low® bulk. Be sure to use package directions to determine product amount equivalent to 1/4 cup sugar.
Make-Ahead Directions: Prepare custard as directed through Step 3. Cover and chill for up to 24 hours. Serve as directed.
Nutrition Facts Per Serving:
* Servings: 6 servings
* Calories132
* Total Fat (g)3
* Saturated Fat (g)1
* Cholesterol (mg)104
* Sodium (mg)85
* Carbohydrate (g)23
* Fiber (g)4
* Protein (g)5
Diabetic Exchanges
* Fruit (d.e.).5
* Other Carbohydrates (d.e.)1
* Fat (d.e.).5
http://www.diabeticlivingonline.com/
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