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“Friendly Foods for Diabetics” is part of a series of discussions presented at Our Town Rocks in Dundee, NY by Health Coach, Author, and resident of the Finger Lakes, Camille LoParrino. With successful personal experience, Camille specializes in the prevention and control of pre-diabetes and Type 2. LoParrino holds two Masters in Education and she is a graduate of the Institute for Integrative Nutrition. Her recent book, “Dancing in the Street: A Journey into Wellness” is toolkit of information on how she personally found the motivation and information needed to prevent diabetic complications. This guidebook is available from Our Little Books, Amazon, and Smashwords and also found in book stores and gift shops in Penn Yan and Dundee.
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FRIENDLY FOODS FOR DIABETICS
Joy Bauer is the nutrition and health expert for NBC’s TODAY SHOW. She shares practical, and easy to follow advice that help people eat better and live healthier, more fulfilling lives. HERE ARE 9 FOODS THAT CAN HELP YOU LOSE WEIGHT AND PREVENT BLOOD SUGAR SPIKES...
BEANS
Whenever possible, you'll want to couple these carbs with protein and/or healthy fat. Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body's blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free.
OATMEAL
Studies have shown that eating a diet rich in whole grains and high-fiber foods may reduce the risk of diabetes by between 35 and 42 percent. An
excellent source of both is heart-healthy oatmeal: It's packed with soluble fiber, which slows the absorption of glucose from food in the stomach — keeping blood-sugar levels under control. Top oatmeal with 1 to 2 tablespoons of chopped pecans, almonds, or walnuts to add protein and healthy fat, which stabilize blood sugars further. Plus, the nuts add great crunch and flavor to your morning meal.
FISH
Another outstanding source of lean protein is fresh fish. Choose an environmentally friendly variety like catfish, cod, or tilapia; all are mild-flavored, white-fleshed fish that can be healthfully prepared by baking, grilling, or roasting. Pair fish with the high-quality carbs found in vegetables, lentils, or beans for another balanced meal combination that will keep your blood sugar from rising.
NONFAT YOGURT
Fat-free yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar. Studies also show that a diet high in calcium from yogurt and other calcium-rich foods is associated with a reduced risk of Type 2 diabetes. Be sure to stick to low-fat or nonfat brands; Greek nonfat yogurt is my favorite choice because it has twice as much protein as regular nonfat yogurt.
ALMONDS
Unsalted almonds provide a healthy, low-carb mix of monounsaturated fats plus magnesium, which is believed to be instrumental in carbohydrate metabolism. A large study out of Harvard University found that high daily magnesium intake reduced the risk of developing diabetes by 33 percent. Therefore, including more magnesium-rich foods like almonds, pumpkin seeds, spinach, and Swiss chard in your diet is a smart move.
NONSTARCHY VEGETABLES
Chock-full of vitamins, minerals, and fiber, non-starchy vegetables (such as broccoli, spinach, mushrooms, and peppers) are an ideal source of high-quality carbohydrates. Because these low-calorie, nutrient-dense veggies have a low-impact on blood sugar, they're an integral component of your diabetes food plan. For most people (including those looking to lose weight), this is one food group that's okay to eat as much as you like!
WILD SALMON
Omega-3s from food help reduce your risk of heart disease, which is important for those with Type 2 diabetes, whose risk of cardiovascular
disease is already elevated. (Over time, high blood glucose levels can lead to increased deposits of fatty materials in blood vessels, which contribute to clogging of arteries.) Wild salmon or sardines are not only rich in Omega 3s but also contain a healthy-fat-and-protein combination that slows the body's absorption of carbohydrates, keeping blood sugars on an even keel.
EGG WHITES
Rich in high-quality lean protein and low in carbs, egg whites are another healthy choice for controlling or preventing Type 2 diabetes. One large egg white contains about 16 calories and 4 g of high-quality, filling protein, making egg whites a perfect food for blood sugar control, not to mention weight-loss or maintenance.
AVOCADO
Avocado is high in monounsaturated fats, which are generally considered among the healthiest of fats. Researchers have found that a diet high in monounsaturated fats and low in low-quality carbs may improve insulin sensitivity. Monounsaturated fats also improve heart health—an especially important benefit for diabetics, who are at increased risk for heart disease and stroke. Add a few thin slices of avocado to your sandwiches in place of mayonnaise, or mash a ripe avocado with cilantro, lime juice, and diced tomatoes for a delicious guacamole dip.
