Centsable Health: Ten super foods for better diabetic health
SIOUX CITY, Iowa (KTIV) -
American Diabetes Month
Although diabetes is generally not thought of as a serious health condition, it kills more people each year than breast cancer and AIDS combined. In fact, every 17 seconds someone is diagnosed with diabetes. That means by the time this segment is over, over 12 people with be diagnosed with diabetes.
What is diabetes?
Diabetes is a disorder of carbohydrate metabolism; caused by a defect in insulin production or your body's response to insulin. Insulin is a hormone that is responsible for glucose metabolism.
Everyone needs carbs for energy and it is even more important for individuals with diabetes to monitor their carbohydrates and eat them consistently throughout the day.
You can eat all food that you love, you just have to monitor your carb intake
It is important to include carbohydrates in every meal and snack in order to keep your blood sugar consistent
The American Diabetes Association has identified ten diabetes super foods:
Dark leafy greens
Milk and yogurt
Fish containing omega 3s
These ten super foods have a low glycemic index (they don't cause a quick spike in blood sugar), contain nutrients lacking in the typical American diet (calcium, potassium, fiber, magnesium, vitamin A, vitamin C, vitamin E), and they also help with cc-morbidities associated with diabetes, such as high blood pressure, high cholesterol and impaired vision.
Berries: antioxidants, vitamins and fiber. They may also help protect your vision
Sweet potatoes: more fiber and vitamin A than white potatoes
Dark leafy greens: low in calories and carbohydrates
Citrus: fiber and vitamin C
Nuts, namely almonds: have been shown by the Journal of Nutrition to improve post meal blood sugars
Tomatoes: vitamin C, iron, vitamin E. They can also improve blood pressure and vision
Fish with omega 3s: can help lower cholesterol,TG and high blood pressure when eaten in place in saturated fat sources
Whole grains: more fiber and nutrients, lower glycemic index
Beans: fiber, potassium and protein. Beans are the only food in two food groups (vegetable and protein)
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