Diabetic Super Foods

The diabetic meal plan is simply being careful what you eat. But there are some diabetic super foods that really help us. On my radio program, I recently spoke with Michelle Walsh, registered dietitian with Madonna Fit for Work, about these foods. They aren’t just for diabetics. These foods should be part of everyone’s healthy diet.

Beans. July is National Bean Month, so it’s a great time to remind everyone that beans are so good for us. They’re full of fiber and protein, and they’re very economical. I always keep both dried and canned beans in my pantry. If I use canned beans, I simply rinse them first to get rid of the sodium. The mild flavor of black beans works well in so many different recipes. Look for my recipe for Red Stag Bourbon Baked Beans in the recipe section of this blog.

Dark Green Leafy Vegetables are packed with vitamins. If you’re not a fan of dark green leafy vegetables, Michelle suggested that you try baby spinach, which has a milder flavor, or start by mixing the dark greens with iceberg lettuce. A nice light dressing is wonderful, but watch the fats in your dressing. It always shocks me how much fat there is in some kinds of dressing. A little rice wine vinegar or lemon juice can add a lot to your salad. You can also substitute canned or frozen fruits for dressing. Try adding a can of mandarin oranges or fresh clementines when they’re in season.

Sweet Potatoes are full of vitamin A, and there are so many ways to fix them. They caramelize beautifully, so I love putting them on the grill sliced with just a light spritz of oil. You can also mix them with bananas, which make an excellent natural sweetener. A baked sweet potato makes a great side dish to a meal.

Berries are a nutritious--and delicious--super food. It’s a shame not to take advantages of berries when they’re in season, and frozen berries are economical as well. Blueberries freeze easily, and frozen grapes are like little Popsicles from heaven. Make sure you freeze the purple grapes, as the green ones don’t freeze as well.

Whole grains. If you don’t use whole grains now, try baby steps to get your family used to them. Substitute whole wheat flour for a portion of white flour in a recipe. Popcorn is a great whole grain to start with. Use the 100 calorie microwave packs to keep your consumption down.

For more recipe ideas, see www.eatright.org