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superfoodsWhat are they? Can they help with diabetes management? Read on to learn all about how superfoods can improve your health!
ONEDROP guide to
Navigating diabetes, together.www.onedrop.today
ONEDROP
Download on the
App Store
March 14, 2017© 2017 Informed Data Systems, Inc.
References: 1. https://dornsife.usc.edu/assets/sites/208/docs/Neal.Wood.Quinn.2006.pdf2. http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract
what is a superfood?Whole, natural foods packed with vitamins and antioxidants.
Super foods are nature's nutrient powerhouses!
Medium
56-69Low
(good)
55<High(bad)
70>
Glycemic index is a number that indicates how quickly your body turns the carbs in a food into glucose. The higher the number, the faster your blood sugar will rise. To prevent high blood sugars, aim for foods with a low glycemic index.
GLYCEMIC INDEX
(GI)
top 10 diabetes superfoodsThese diabetes-friendly superfoods have a low
glycemic index and are packed with key nutrients.
Egg
Nutrients
Protein
Choline
Amino acids
Low calorie
Inexpensive yet nutrient-dense
Sustained fulness
Benefits
Glycemic Index = 0
Super TipMake sure to eat the yolks—they contain the majority of the nutrients!
Avocado
Nutrients
Dietary fiber
Healthy fat
Vitamin E & C
Promotes fullness and healthy digestion
Battles free radicals
Lower cholesterol & triglycerides
Benefits
Glycemic Index = 10
Super TipRemove the stem from your avocado. If it comes away easily and is green underneath, your avocado is good and ready to eat!
Chia Seeds
Nutrients
Fatty acids
Calcium
Protein
Energy boost
Digestive health
Lower blood pressure
Benefits
Glycemic Index = 1
Super TipAdd a 1 tbsp of chia seeds to your water for a flavorless protein boost!
Broccoli
Nutrients
Vitamin C & K
Folate
Carotenoids
Anti-inflammatory
Cancer prevention
Healthy complexion
Benefits
Glycemic Index = 15
Super TipSeason your broccoli with olive oil and pop under the broiler for a crunchy, low-carb snack or side dish.
Goji Berries
Nutrients
Amino acids
Vitamin A & C
Iron
Boost immunity
Mental function
Anti-inflamatory
Benefits
Glycemic Index = 29
Super TipAdd a handful to a glass of herbal tea— drink the tea and eat the hydrate berries!
Salmon
Nutrients
Omega-3s
Vitamin B12
Selenium
Hormone production
Muscle & tissue health
Reduced inflammation
Benefits
Glycemic Index = 0
Super TipAdd a salmon fillet to any salad for a protein and flavor boost.
Tomato
Nutrients
Lycopene
Vitamin A & C
Potassium
Heart health
Combat free radicals
Improved BG and insulin levels
Benefits
Glycemic Index = 15
Super TipCommercial sauce is packed with added sugar! Make your own using olive oil, garlic, and basil.
Kale
Nutrients
Vitamin A, K & C
Copper
Beta-Carotene
Anti-inflammatory
Cardiovascular support
Urinary health
Benefits
Glycemic Index = 3
Super TipHomemade kale chips are an awesome substitution for high-carb chips.
Carrots
Nutrients
Vitamin A & K
Biotin
Antioxidants
Lower cardiovascular disease risk
Promote eye health
Cancer protection
Benefits
Glycemic Index = 20
Super TipCarrots have the lowest GI when eaten raw. Sub chips for the crunchy veggies and dip in low-carb guac.
Coconut Oil
Nutrients
Fatty acids
Improve insulin sensitivity
Lower body fat
Antibacterial & antiviral
Benefits
Glycemic Index = 35
Super TipReplace milk with coconut oil. Blend 2 tbsp into your coffee for a frothy, creamy drink.
Benefits
lower blood pressure
younger looking skin
stronger immune system
lower Alzheimer’s risk
healthy digestion
weight management
fight cancerstronger bones
other superfoods
Açai Flax
Whole Milk Yogurt
Blueberry
Green Tea Lentil
Radish Walnuts
Mulberry Pickles
Sauerkraut
Dark Chocolate Olive Oil
Jalapeño Pepper
Zucchini