Centsable Health: Ten super foods for better diabetic health - KTIV News 4 Sioux City IA: News, Weather and Sports

Centsable Health: Ten super foods for better diabetic health


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:


Sweet potatoes

Dark leafy greens


Milk and yogurt



Fish containing omega 3s

Whole grains


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)

For more information on this topic click here or email your questions by clicking here.

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