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.

#19 Tomatoes

The tomato is an excellent source of vitamin C and potassium and is rich in lycopene, a powerful antioxidant that is easier for your body to absorb from cooked and processed tomatoes, such as tomato juice, than from fresh, whole tomatoes. According to Healing Gourmet: Eat to Beat Diabetes (McGraw-Hill, 2006), adding a little bit of oil while sauteing or cooking tomatoes can help aid in lycopene absorption.

Studies suggest lycopene-rich tomato products may help protect against certain types of cancer, including prostate cancer, and may offer cardiovascular and anti-inflammatory protection.

Check the Nutrition Facts food labels on packaged and canned tomato products to find those with the least sodium and sugar. Also, make sure you choose tomato sauce. The American Diabetes Association points out that tomato sauce is different than pasta or spaghetti sauces, which are categorized under starchy vegetables.

Smoky Tomato Pizza
Smoked Gouda and herbs add a sophisticated flair to this fresh tomato-topped appetizer pizza.
SERVINGS: 16 servings
CARB GRAMS PER SERVING: 16

1     16-ounce loaf frozen whole wheat bread dough, thawed
2     tablespoons cornmeal
1     tablespoon olive oil
1/8     teaspoon crushed red pepper
1     cup shredded reduced-fat mozzarella cheese (4 ounces)
6      plum tomatoes, sliced
1     small red onion, cut into very thin wedges and separated into strips
2     tablespoons snipped fresh basil or oregano
1     tablespoon snipped fresh rosemary
1/2     cup shredded smoked Gouda cheese (2 ounces)

1. On a lightly floured surface divide dough into two portions. Cover; let rest for 10 minutes. Roll each dough portion into a 10- to 12-inch circle. Grease two extra-large baking sheets; sprinkle with cornmeal. Transfer dough circles to baking sheets. Bake in a 450 degree F oven for 5 minutes. Remove baking sheets from oven; place on wire racks to cool.

2. Meanwhile, stir together olive oil and crushed red pepper; brush onto the crusts. Top with mozzarella cheese. Layer with the tomato slices and onion. Sprinkle basil and rosemary over tomatoes. Top with cheese. Bake for 5 to 8 minutes or until mozzarella cheese is melted and pizza crusts are golden brown. Cut each pizza into 8 wedges to serve. Makes 16 servings.

Nutrition Facts Per Serving:

    * Servings: 16 servings
    * Calories135
    * Total Fat (g)5
    * Saturated Fat (g)2
    * Cholesterol (mg)11
    * Sodium (mg)262
    * Carbohydrate (g)16
    * Fiber (g)2
    * Protein (g)8
      Diabetic Exchanges
    * Starch (d.e.)1
    * Vegetables (d.e.).5
    * Lean Meat (d.e.).5
    * Fat (d.e.).5

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