Recharge with Diabetes Superfoods

Recharge with Diabetes Superfoods

Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more . . .your list of the top 10 diabetes superfoods has arrived.

All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as calcium, potassium, fiber, magnesium, and vitamins A (as carotenoids), C, and E. There isn’t research that clearly points to supplementation, so always think first about getting your nutrients from foods. Here is our list of superfoods to include in your diet:

1. Beans - whether you prefer kidney, pinto, navy or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiber giving you about 1/3 of your daily requirement in just a ½ cup and are also good sources of magnesium, and potassium. They are considered starchy vegetables but a ½ cup provides as much protein as an ounce of meat . . . without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible.
2. Dark green leafy vegetables like spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrates, you can’t eat too much.
3. Citrus fruit – grapefruit, oranges, lemons and limes . . . pick your favorites and get part of your daily dose of soluble fiber and vitamin C.
4. Sweet potatoes – a starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.
5. Berries – which are your favorites . . . blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert.
6. Tomato is an old standby where everyone can find a favorite. 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.
7. Salmon and fish high in omega-3 fatty acids – stay away from the breaded and deep fat fried variety . . . they don’t count in your goal of 6-9 ounces of fish per week.
8. Whole grains like pearled barley and oatmeal are a source of fiber and potassium. It’s the germ and bran of the whole grain you’re after. . . it contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.
9. Nuts – an ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.
10. Fat-free milk and yogurt - Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.

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. Step out of your rut and try one of the following new recipes tonight!

Grilled Salmon With Dill Sauce

(From "The Complete Quick & Hearty Diabetic Cookbook" p. 168)

Moisten these grilled salmon steaks with plain yogurt perked up with dill.

1 cup plain fat-free yogurt
2 tsp minced fresh dill
1/4 cup chopped scallions
1 tsp capers
2 tsp minced parsley
1 tsp minced chives
1 Tbsp olive oil
2 lb salmon steaks

1. In a small bowl, combine the first six ingredients and set aside. Spray the racks of your grill with nonstick cooking spray.
2. Brush the salmon steaks with olive oil and grill them over medium-hot coals for 4 minutes per side, or just until the salmon flakes with a fork.
3. Transfer the salmon to a platter and serve with dill sauce on the side.

Nutrition Facts
8 Servings
Serving size 3–4 oz salmon with 2 Tbsp sauce

Amount Per Serving

Exchanges
4 Lean Meat

Calories 218
  Calories from Fat 103
Total Fat 11 g
  Saturated Fat 2 g
Cholesterol 79 mg
Sodium 81 mg
Total Carbohydrate 2 g
  Dietary Fiber 0 g
  Sugars 2 g
Protein 26 g

 

Sweet Potato Pancakes

(From "The Diabetic Chef®’s Year-Round Cookbook" p. 140)

Serves 6
Serving size: 1/6 recipe

4 cups water
2 medium sweet potatoes, peeled and quartered
1 cup buckwheat flour, sifted
1 tsp baking powder
1 Tbsp brown sugar
2 tsp butter, melted
2 cups low-fat milk
2 egg yolks
1 tsp vanilla extract
2 egg whites
1/4 cup fat-free sour cream

1. In a medium pot, bring water to a boil. Place the sweet potatoes in the pot and simmer until soft, about 20–25 minutes. Remove potatoes from the water and let cool slightly.
2. Mash the potatoes in a large bowl and add the flour, baking powder, and brown sugar. Mix well. Pour in the melted butter, milk, egg yolks, and vanilla and mix to incorporate.
3. In a separate bowl, whisk the egg whites until stiff and then fold into the potato batter.
4. Prepare sweet potato pancakes on a hot skillet. Serve with a small dollop of sour cream.

Exchanges/Choices
2 Starch
1 Fat

Basic Nutritional Values
Calories 205
  Calories from Fat 40
Total Fat 4.5 g
  Saturated Fat 2.1 g
  Trans Fat 0 g
Cholesterol 80 mg
Sodium 295 mg
Total Carbohydrate 32 g
  Dietary Fiber 3 g
  Sugars 10 g
Protein 9 g

Chilled Broccoli with Toasted Almonds

(From "The Diabetic Chef®’s Year-Round Cookbook" p. 141)

Serves 6
Serving size: 1/6 recipe

1 tsp salt
1 lb broccoli flowerets
1/4 cup almonds, toasted
1 Tbsp minced fresh tarragon
1/4 cup pepper, small dice
Asian-style vinaigrette (see recipe on p. 27)

1. Bring 1 quart of water to a boil in a medium pot. Add salt, and then add broccoli. Cook until tender, about 2–4 minutes.
2. Remove broccoli from water and place in a cold water bath to stop the cooking process. Thoroughly drain and place broccoli in a medium bowl. Add the remaining ingredients and toss gently, making sure salad is thoroughly coated with the vinaigrette. Chill for 1 hour and serve.

Exchanges/Choices
1 Vegetable
3 1/2 Fat

Basic Nutritional Values
Calories 185
  Calories from Fat 155
Total Fat 17 g
  Saturated Fat 1.4 g
  Trans Fat 0 g
Cholesterol 0 mg
Sodium 140 mg
Total Carbohydrate 6 g
  Dietary Fiber 3 g
  Sugars 2 g
Protein 4 g

Green Bean Sesame Salad

(From "The Ultimate Diabetes Meal Planner" p. 152)

Serves 4
Serving size: 1/4 recipe

2 tsp Smart Balance Light margarine
2 Tbsp sesame seeds
2 cups cut green beans
2 Tbsp lemon juice
Pepper, to taste

Melt margarine in a skillet and add sesame seeds; cook for about 3 minutes. Bring a pot of water to a boil. Add the green beans and cook until tender, about 5 minutes; drain and rinse under cold water. Place in a bowl and toss with the sesame seeds, lemon juice, and margarine. Season to taste with pepper.

Exchanges/Choices
2 Vegetable
1/2 Fat

Basic Nutritional Values:
Calories 70
  Calories from Fat 30
Total Fat 3.5 g
  Saturated Fat 0.6 g
  Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 20 mg
Total Carbohydrate 9 g
  Dietary Fiber 4 g
  Sugars 2 g
Protein 3 g

Barley Risotto with Roasted Vegetables

(From "Diabetes and Heart Healthy Meals for Two" p. 142)

Serves 2; 1 ½ cups per serving
Preparation time: 10 minutes

Cooking spray
1 small sweet potato (about 4 ounces), peeled and cut into 1/2 –inch cubes
1 small red bell pepper, cut into 1-inch pieces
1 small parsnip, peeled and cut crosswise into ½-inch slices
½ small red onion, cut into 1-inch strips
¼ teaspoon pepper
2 teaspoons olive oil
1 medium garlic clove, minced
¼ teaspoon dried oregano, crumbled
¼ teaspoon dried basil, crumbled
¼ cup uncooked quick-cooking barley
½ cup and ½ cup low-sodium vegetable broth, divided use
2 tablespoons shredded or grated Parmesan cheese

1. Preheat the oven to 400°. Lightly spray an 8-inch square baking pan with cooking spray.
2. In the baking pan, stir together the sweet potato, bell pepper, parsnip, and onion. Sprinkle the pepper over the vegetables. Lightly spray with cooking spray.
3. Bake for 15 minutes. Remove from the oven. Stir the vegetables and lightly spray with cooking spray.
4. Meanwhile, in a medium saucepan, heat the oil over medium-low heat, swirling to coat the bottom. Cook the garlic, oregano, and basil for 15 to 20 seconds, or until the garlic is tender-crisp, stirring occasionally.
5. Stir in the barley. Increase the heat to medium and cook for 30 seconds to lightly toast. Slowly pour in ½ cup broth, about 2 tablespoons at a time, stirring constantly and waiting until the liquid is absorbed before adding the next 2 tablespoons.
6. Stir in the remaining ½ cup broth all at once. Bring to a simmer over medium heat. Reduce the heat and simmer, covered, for 8 to 9 minutes, or until the barley is tender. Remove from the heat. Let stand for 5 minutes. Stir in the Parmesan. Spoon onto plates. Top with the vegetables.

Exchanges/Choices
2 Starch
1 Vegetable
1 Fat

Calories 235
  Calories from Fat 70
Total Fat 8.0 g
  Saturated Fat 2.2 g
  Trans Fat 0.0 g
  Polyunsaturated Fat 0.9 g
Cholesterol 10 mg
Sodium 210 mg
Total Carbohydrate 37 g
  Dietary Fiber 5 g
  Sugars 7 g
Protein 7 g

Tomato Basil Bisque

(From "The Healthy Carb Diabetes Cookbook" p. 63)

Serves 8 • Serving Size: 1/8th recipe • Prep Time: 10 minutes

1 Tbsp olive oil
1 medium onion, diced
1 cup celery, chopped
1 clove garlic, minced
2 28-oz cans no-salt-added crushed tomatoes
1 cup reduced-sodium, fat-free chicken broth
1/2 cup fresh basil, chopped
1 1/2 cups fat-free half-and-half
1 tsp salt (optional)
1/2 tsp ground black pepper

1. Add oil to a large soup pot over medium-high heat. Add onion and celery; sauté for 5–6 minutes or until onions turn clear.
2. Add garlic and sauté 1 minute. Add tomatoes and chicken broth and bring to a boil. Reduce to a simmer for 15 minutes, stirring occasionally.
3. Add basil and simmer 5 more minutes. Remove from heat and stir in half-and-half, salt (optional), and ground black pepper.

Cooking Tip: A nice garnish for this soup is a dollop of fat-free sour cream and a sprinkle of chopped fresh basil.

Exchanges/Choices
1/2 Fat-Free Milk
2 Vegetable

Calories 95
  Calories from Fat 25
Total Fat 3 g
  Saturated Fat 0.6 g
  Trans Fat 0 g
Cholesterol 0 mg
Sodium 155 mg
Total Carbohydrate 15 g
  Dietary Fiber 3 g
  Sugars 8 g
Protein 4 g