Diabetes Super Top Ten Foods

BREAKFAST

Oats and Oatmeal

*High in soluble fiber and a great way to start your day.

Super Nutrient Avenanthramide: This antioxidant is only found in oats. It

increases blood flow to help lower blood pressure.

Oranges, Apples and Bananas

All fruits are healthy. These three are affordable and as an environmental

bonus, they are not plastic wrapped.

Super Nutrients Vitamin C, Fiber and Potassium: Oranges are rich in

vitamin C that can help wounds heal. Apples are an excellent source

of fiber. Bananas have potassium to help lower blood pressure.

Almonds and Peanuts

*Slice and chop them; sprinkle them on your breakfast cereal. Peanut

butter is a classic spread on toast.

Super Nutrient Magnesium: It may help improve fasting blood sugar because it

increases insulin sensitivity (helps insulin work better).

Yogurt and Milk

*Plain yogurt and low-fat milk are nutrient boosters at any meal.

Super Nutrients Calcium and added Vitamin D: They are good for our teeth and bones. Research also shows calcium has a role in healthy weight and healthy blood

pressure. Vitamin D has been shown to decrease insulin resistance.

LUNCH

Dark Greens

Spinach, romaine lettuce, asparagus and green peas. Add cooked

asparagus to a wrap or add a handful of frozen green peas to a soup.

Super Nutrient Folic Acid: By helping to reduce a chemical called

homocysteine, it may reduce your risk for heart attack and stroke.

Avocados

Enjoy in salads, in sandwiches and in wraps.

Super Nutrient Monounsaturated Fat: This fat may lower your “bad” cholesterol level and

raise your “good” cholesterol. This may reduce your risk for a heart attack or stroke.

Legumes

Such as lentils, kidney beans and chickpeas. Canned legumes and

beans are ready-to-eat; dried ones take longer but are very affordable.

Super Nutrient Plant Protein: When plant protein replaces meat protein there is less

stress on your kidneys. This is especially important if you have reduced kidney function.

DINNER

Fish

From a can or cooked from fresh or frozen. Fish can be added to a wrap or

sandwich, served for a main meal or raw in sushi.

Super Nutrient Omega-3 Fat: Found especially in cold water fish like salmon, trout and sardines. This fat is healthy for your brain and eyes. Research shows it may lower your risk for heart attacks and stroke as it lowers triglycerides (blood fat) and it reduces blood clots.

Converted and long grain rice

*This includes converted rice (also called parboiled) such as Uncle Ben’s

Original Converted Rice, long grain rice (brown or white) and basmati rice.

Super Nutrient Amylose (a resistant starch): The types of rice named above

have more amylose than other rice. This gives them a lower glycemic index,

meaning your blood sugar doesn’t rise as quickly.

Cruciferous Vegetables

Such as broccoli, cauliflower, turnip, cabbage, bok choy, brussels sprouts, kale and radishes. Grown and eaten worldwide, they are now staples in North American grocery stores.

Super Nutrient Sulforaphane: This antioxidant can reduce inflammation in blood vessels and helps protect against diabetes-related blood vessel damage.

*Contains carbohydrates… eat in moderation.

Courtesy of DIABETES ESSENTIALS

by Kelowna’s Karen Graham © 2020

Available where books are sold.

www.robertrose.ca

Images shown may not be exactly as illustrated in the book.


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