The American Diabetes Association lists their approved super-foods for diabetics. The diet focuses on a healthy bunch (pun intended) of beans, legumes, veggies and salmon. Meats appear completely absent, as do sugar-based treats or other manufactured food products. In fact, most of the items listed are 'side items' for an average American dinner, never the main course. Perhaps it's easier to swallow why the U.S. is the third fattest country in the world.
According to the World Health Organization (WHO), U.S. is one of the fattest countries in the world. America also suffers from a diabetes epidemic (23.6 million people). Diet is the most important factor in diabetes treatment because the disease is based around how well the body absorbs glucose. Eating fatty, sugar-rich, meaty, fried, carbohydrate filled foods are not only unhealthy for the average person but detrimental for diabetics.
The list of the top 10 super-foods begins with an explanation of what nutrients are most important in this diet. Calcium, potassium, fiber, magnesium, vitamins A (as carotenoids), C, and E, which are all lacking in the typical American meal. Supplementation isn't a good way to replace these vitamins and nutrients because nothing has ever proven to be as effective as the real thing.
Surprisingly considered a 'starchy vegetable,' beans are great source of fiber, magnesium, and potassium. "A ½ cup provides as much protein as an ounce of meat without the saturated fat." Canned beans are an easy and inexpensive way to add them to your diet, but it's encouraged to drain the canned juices out as much as possible to avoid added sodium.
Darky, leafy greens (kale, collards, spinach) are so healthy and low in calories and carbohydrates that "you can't eat too much." These vitamin packed foods are what our ancestors munched on eons ago and what still provide our bodies with the best nutrition.
Citrus fruit and berries are listed for vitamin C and antioxidants. Berries include almost anything ending in -berry, so take your pick and enjoy them with a low-fat yogurt or blended into a healthy juice drink. Tomatoes are also extremely important for people with diabetes. "The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E."
As long as you stay away from breaded or deep-fried versions, salmon is shown to have the best source of omega-3s. Whole grains, barley and oats are listed with warnings as well. Anything saying enriched or bleached zaps the nutrients you need.
Nuts, seeds, walnuts and flax seeds are another source of omega-3s for vegans, but are a great way to control hunger. "Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish. Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch." (American Diabetes Association)
Written bu Amy Munday
Huliq.com
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