|American Diabetes Association Diet – The Ten Crucial Foods You Must EatBy John Hofmann|
The American Diabetes Association diet recommends that you make healthy choices each time you eat. For those of us with diabetes, this is almost a no brainer. Eating healthy is one of the most important things we can do as diabetics to keep ourselves virile and complication free.
It is crucial that you see a nutritionist when you are diagnosed and get on a diabetic meal plan as soon as possible. It is also very important to choose foods with a low GI or Glycemic Index, and a high concentration of vitamins and minerals. The GI is a measure of how long it takes a certain food to raise your blood sugar, lower is always better.
Getting enough vitamins and minerals in the western world has become harder in recent decades due to the oversaturation of terrible, useless fast food that have taken over most of our diets. Some of the minerals and vitamins that are not present enough in the typical American diet are Fiber, calcium, potassium, magnesium, and vitamins C,A, and E.
The following foods are considered “super foods” by the American Diabetes Association diet, and these foods can be safely integrated into your existing diabetic diet, or even if you are not a diabetic, these foods should be incorporated into your meal plan just for the sake of good health and longevity.
Whole Grains– You really want the bran and the germ from any whole grain. You don’t want to get bread with enriched flour, as this does not contain germ or bran. You want to go for less processed forms of grains for the most nutritional value.
Berries are Key– Strawberries, blueberries, raspberries, or any other variety of berries are packed with fiber, vitamins, and antioxidants. One of my favorite treats is some yogurt with blueberries and strawberries mixed in, yum! Berries are not expensive and are almost preparation free, just rinse em and gobble them up.
Green leafy vegetables, the dark colored green are the best- Spinach, kale, broccoli, these foods are low in calories and so high in minerals, they should be a staple of your diet.
Beans of all kinds– Pinto beans, navy, black, green beans, these foods are all super nutritious and full of energy and protein. In fact, a half cup of beans has as much protein as a whole ounce of meat, but without the bad fat! They are high in fiber, potassium, and magnesium as well. Eating fresh beans is the best way to go, but even if you go for canned beans, just rinse off the sodium and they are still packed with goodness. It could be said that beans are one of the most important components of the American Diabetes Association diet.
Nuts– They help you manage your hunger and are awesome snacks. They tend to help make you feel full when combined with water. Nuts are a good source of fiber, and can help compliment any meal. I like to eat pistachios and walnuts when I need a snack. Some nuts and seeds like flax seeds and walnuts contain omega 3 fatty acids, too!
Citrus– These powerful fruits are excellent sources of fiber and vitamin C. Grapefruit, lemons, oranges, limes, you choose! Citrus fruits are an excellent dessert, and also go great with nuts and yogurt for a snack.
Tomatoes– These are so versatile. You can eat them sliced, puree, whole, peeled, etc. Any way you eat them, tomatoes are high in vitamin E, C, and iron. They are the perfect companion to any meal. Tomatoes are true super foods.
Sweet potatoes– The perfect substitute for normal potatoes, sweet potatoes have plenty of fiber and vitamin A. Sweet potatoes also have a lower glycemic Index than normal potatoes, too.
Fat free yogurt and milk– For strong bones and teeth, we all know dairy is a good source. Vitamin D is also found in high supply with yogurt and dairy products in general. With fat free versions, you get the benefits, but not the fat that you don’t need.
Fish that is high in Omega 3 fatty acids- Salmon is the most popular in this category of food. You want to avoid deep fried fish due to the added fats. Fresh is always the best, but even frozen fish still has plenty of health benefits.
The American Diabetes Association diet is probably the most popular diabetes diet out there. There are many different diets available, but the foods I have just mentioned are undisputed “super foods”, or champions of the nutrition world, so to speak. I personally include these foods in my meals every single day along with lots of water. I feel healthy and my weight and blood sugar remain healthy as a direct result.
Always stay positive and keep educating yourself!
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