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Must read: 11 power foods for DIABETICS

Last updated on: August 20, 2012 15:38 IST

Must read: 11 power foods for DIABETICS

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Gud2Eat.com

Suffering from diabetes? Ensure you have these power foods in your meals

Dark, leafy greens like Spinach, Collard greens, Mustard greens, and Kale are nutrient-dense (Vitamins A and C and Calcium), low in calories and low in carbohydrates.

Spinach and other green leafy veggies may help reduce type 2 diabetes risk being rich in Polyphenols, Vitamin C and Magnesium.


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Walnuts

Enjoying a handful of walnuts daily can help lower a diabetic's heart disease risk.

Walnuts are rich in alpha linolenic acid, an omega-3 fatty acid and vitamin E both being highly protective against heart disease.


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Flaxseed

Flaxseed is rich in fiber and alpha-linolenic acid (ALA), which your body converts to omega-3s EPA and DHA. Flax seeds also help in lowering cholesterol and blood sugar.

You can add ground flaxseed to your meals such as oatmeal, low-fat cottage cheese, and fruit smoothies.


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Tags: DHA , EPA , ALA

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Fenugreek

Amino acids from Fenugreek help facilitate glucose and insulin management.

Fenugreek helps speed the process of blood glucose being utilized for energy, thereby preventing unhealthy levels of glucose continuing to circulate in the blood.


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Beans

Beans (kidney, pinto, navy, black) are rich in nutrients and packed in soluble fiber, which helps makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal, keep blood sugar steady and plus help lower cholesterol levels.

Beans also make an excellent protein source.


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Dairy products

Fat free yogurt will provide the calcium and vitamin D that adults need plus serves as a healthy in-between snack helping to curb cravings.

Yogurt is rich in protein and calcium. Studies show that people who eat plenty of calcium-rich foods are less likely to become insulin resistant.


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Berries

Blueberries, strawberries, raspberries are rich in antioxidants, vitamins and fiber and are lower in carbohydrate content.

100 grams blueberries = 57 about calories; 100 grams strawberries = 32 about calories; 100 grams raspberries = 52 about calories.


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Barley

Rich in fiber Barley helps steady your blood sugar while filling you up delivering a weight loss bonus.

Barley is one of the healthiest grains and is packed with a specific kind of soluble fiber called beta-glucan that can lower total and LDL cholesterol by preventing your body's ability to absorb it.


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Oats

Oats are a diabetes power food because of their rich fiber content; half cup of cooked oats provides 4 grams of fiber; Oats can also lower total and bad / LDL cholesterol levels plus improves insulin resistance.

Barley, oatmeal, breads made out of whole grains also contain magnesium, chromium, folate and omega 3 fatty acids.


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Dates

People with diabetes should indulge in just 2-3 dates a day as they are rich in fiber making them a diabetes friendly snack.

Dates are also loaded with antioxidants and have more antioxidants per serving than grapes, oranges, broccoli, and peppers.


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Lentils

Lentils are healthy for diabetics as they help control your blood sugar levels as just1 cup cooked Lentils contains 16 grams of fiber.

Lentils are packed with soluble fiber, which digests slowly to keep your blood sugar from spiking. Lentils boost your energy levels and improve your mood.


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Salmon

People with diabetes usually have low levels of HDL or good cholesterol and high levels of triglycerides. Omega-3 fatty acids in fatty fish (salmon, mackerel, herring, sardines and tuna) helps in increasing HDL levels and lower triglyceride levels.

Deep fried fish does not deliver the same health benefits.


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