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10
VITALITY
Spring 2016
Sweet potatoes.
Sometimes
miscalled yams, sweet potatoes aren’t true
yams, which are less nutritious tubers that
aren’t often found in the grocery store.
Sweet potatoes are packed with fiber and
vitamins A and C. They also have small
amounts of calcium and iron. Try them in
place of regular potatoes.
Citrus fruits.
Oranges, grapefruits,
lemons, limes—citrus fruits deliver a
sweet-tart kick along with a healthy
punch. Known for their vitamin C,
these fruits have even more to offer.
Oranges, for example, contain folate,
calcium, potassium, thiamine, niacin,
magnesium and fiber.
There’s no such thing
as a
perfect food. But if you have
diabetes, there are 10 foods
that come close.
The American Diabetes
Association (ADA) dubs
them diabetes superfoods,
and they’re a delicious and
easy way to meet your
dietary needs.
These foods have plenty
of vitamins and nutrients,
such as calcium, potassium
and fiber. Plus, each has a
low glycemic index (GI).
GI is the measure of
how much a food with
carbohydrates raises blood
glucose (sugar).
For most people
with diabetes, counting
carbohydrates is key to
managing blood glucose,
according to the ADA.
In addition, paying
attention to a food’s GI may
help fine-tune your control.
Even better: A healthy
diet, including these
superfoods in reasonable
portions, may help prevent
diabetes complications, such
as heart disease and stroke.
Here’s a close look at
these don’t-miss foods.
Beans.
Think pinto, kidney, navy and
black beans, just to name a few. Beans
come in an amazing variety, and they’re
very versatile. Nutritionally, they’re great
as a vegetable and as a source of protein.
A half-cup of beans gives you a third of
your recommended daily value of fiber
and as much protein as 1 ounce of meat.
Beans are also a good source of magnesium,
potassium, folate, iron and zinc.
Berries.
Strawberries, black-
berries, raspberries,
blueberries—there’s a
mouthwatering array to
choose from. And all of them
are filled with antioxidants,
vitamins, potassium and fiber.
HAVE
DIABETES?
Stock your kitchen
with these
10 superfoods
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TAGLINE HERE
DIABETES
Fat-free milk and
yogurt.
These dairy products are
excellent sources of calcium and potassium
and may also be fortified with vitamin D.
The nonfat versions of milk and yogurt
have the same nutritional value as the
full-fat ones—without the saturated fat.
Most adults should get 3 cups of milk
products a day.