For today’s Wellness Wednesday (formerly Wake-up Wednesday) I have a list of 10 foods to include in your diet to assist with diabetes control. They aren’t just healthy for diabetics, but foods everyone should include in their diet. Many of these foods are anti-inflammatory, which help reduce risk factors for heart disease and stroke. These foods are from a list by AuthorityNutrition.com of 16 different foods for diabetes control.
Included with each food is nutrient information. My source for all nutrient information is the website whfoods.com, The World’s Healthiest Foods, one of the most comprehensive sites for food information and nutrition I’ve ever found. This site also has tons of recipes and cooking tips as well. I highly recommend you check them out!
Onto the list!
- Fatty Fish– Fatty fish are a must for a healthy diet because they one of the best sources of all important omega-3 fats. We’re not just talking Salmon here, but others such as Sardines, Herring, Anchovies and Mackerel. In fact, Sardines are among the healthiest foods you can eat. Take a look at their nutrient content. You’ll be hard pressed to find a better source of vitamin B12 or Selenium:
- Leafy Greens– Leafy greens are packed with nutrients and you really can’t eat too many of these nutrient dense foods. Spinach is one of the best sources of anti-oxidants, vitamin K, vitamin A, manganese and folate. Don’t like spinach? Add it to a smoothie…it’ll turn it green, other wise, you’ll never know it’s there.
- Eggs– are an amazing source of B vitamins, especially Choline. They are also great source of high quality protein and will keep you full for hours, which helps to maintain blood sugar levels. Eggs will also decrease inflammation and improve eye health.
- Greek Yogurt– While yogurt, in general, is a healthy food choice, greek yogurt is a better choice for diabetics, due to the lower sugar/carbohydrate content. Yogurt helps control blood sugar, lowers risk for heart disease and provides all important pro-biotics for a healthy digestive system.
- Nuts– Nuts are high in fiber and low in carbohydrates, making them perfect for a healthy diet. Walnuts are a phenomenal source of omega-3 fat, which helps reduce inflammation, as well as improves heart and brain health.
- Broccoli– As you can see, by the nutrients listed below, broccoli is a phenomenal food to include in the daily diet. It is a great source of vitamin K, which is vital for bone and blood health, as well as vitamin C, a potent anti-oxidant and immune system booster. Some studies show that a daily serving can help lower insulin levels.
- Flaxseeds– Flax is high in fiber with 5.6 grams per 2 tablespoon serving. They are also a great source of anti-inflammatory fighting omega-3. Studies show that flax helps decrease the risk of heart disease, provides a feeling of fullness, improves blood sugar and gut health, as well as insulin sensitivity.
- Strawberries– Strawberries are low in sugar and high in potent anti-oxidants, including vitamin C, which provide anti-inflammatory and heart health benefits.
- Garlic– This great herb has been shown to reduce blood pressure, blood sugar, inflammation and cholesterol.
- Squash– Both summer and winter squash are excellent foods to include in a daily diet. Like most vegetables, they are both high in anti-oxidants, which help fight inflammation in the body. Studies indicate they can help lower blood sugar and insulin levels.