A berry and granola yogurt parfait makes a delicious diabetic dessert.
Low glycemic foods that are high in calcium, potassium, fiber, magnesium and vitamins A, C and E top the American Diabetes Association's (ADA) diabetes-friendly food list. These foods are nutrient-rich, decreasing reliance on nutritional supplements. The fiber improves blood sugar control and lowers risk of , reports the HelpGuide website. A diabetic diet does not restrict your food choices but rather reduces portion sizes, uses healthy ingredients and balances carbohydrate, protein and fat intake at every meal.
Beans
Kidney, pinto, navy, black or white beans add calcium, magnesium and potassium to soups, salads and chilis. They are starchy vegetables so count the carbs, but they are also an excellent source of protein and fiber, reports the ADA.
Leafy Greens
Spinach, chard, collards, kale, turnip, mustard and beet greens are low in calories and carbohydrates and high in folate, a B vitamin that can lower the risk of heart disease, according to . Eat the greens raw in salads or sandwiches, or cook them as a side dish or part of an entree.
Citrus Fruits
Grapefruit, oranges, lemons, limes are packed with fiber and vitamin C. Have an orange as a snack or grapefruit for breakfast. Check your prescriptions, however, or consult your pharmacist, because some medications come with warnings against eating grapefruit or drinking grapefruit juice while taking them.
Berries
Pick a berry, any berry. Strawberries, blueberries, blackberries, raspberries and marionberries pack a power punch in heart-healthy antioxidants, vitamins and fiber. According to Prevention magazine, berries also have a positive effect on lowering blood pressure and raising good HDL cholesterol. Their natural sweetness helps satisfy a sweet tooth, making them a satisfying snack or dessert.
Omega-3 Fishes
The omega-3 fatty acids in salmon and tuna reduce the risk of heart disease and inflammation, shrink your waistline and decrease insulin resistance, advises Prevention magazine. These healthy proteins are also rich in vitamin D.
Whole Grains
The complex carbs in whole grains such as barley and oats have a longer digestion period that helps stabilize blood sugars. The ADA states that whole grains are excellent sources of magnesium, chromium, omega-3 fatty acids and folate, as well as fiber and potassium. Breakfast cereal is an easy source of whole grain, but you can also add it to soups, stews or rice pilaf, according to Prevention magazine.
Nuts
Nuts are another good source of omega-3 fatty acids, as well as magnesium and fiber, asserts the ADA. Throw some nuts in your salad, cookies or brownies, or eat a handful as a snack.
Dairy
The calcium and vitamin D in milk, cottage cheese and yogurt are a "potent diabetes-quelling combination", states Prevention magazine. It recommends low-fat and fat-free varieties.
Tags: Prevention magazine, fatty acids, heart disease, , omega-3 fatty acids, risk heart, risk heart disease