Diet Advice

The American Diabetes Association recently published a list of the “Super Foods” - the ten best foods to help your body prevent Diabetes and other diseases.

These foods will help fight high blood pressure, help lower blood sugar levels, and reduce chronic disease among people living in poverty. They contain a wealth of essential nutrition components needed by the body to function, and very delicious as well. These super foods are available at any local supermarket, and we recommend that you integrate them as a part of your daily diet.
 
We know that finding a nutritious diet program respect is not a simple task. The good news is that the American Diabetes Association just published the list of the ten best superfoods to fight of disease and prevent diabetes; this list includes daily diet recommendation that can be added to your existing diet.
 
According to the association, foods containing fiber, calcium, potassium, unsaturated fat, magnesium, essential vitamins and antioxidants may help balance diabetes, lower blood pressure and help preventing cancer. These foods can drop the level of blood cholesterol and blood-sugar level as well as reduce the risk of heart disease, strokes and severe chronic disease. Here is a list of the ten top Super Foods:
 
1. Legumes (pulses)
Whether you prefer white, black or pinto beans, chick-peas or soy; lentils and pulses are a nutritious powerhouse. In recent years, studies show that including lentils into your diet menu will help decrease and lower the risk of heart disease, cancer, and diabetes.
 
Legumes contain a wealth of nutritional benefits: they are a great source of vegetable protein (mostly in combination with cereals), an excellent source of complex carbohydrates. Legumes contain a rich amount of fiber rich that help contribute to heart and digestive health, diabetes balance, and weight loss. They also contain a wealth of minerals and vitamins, are low glycemic, and are a great diet choice for persons suffering from diabetes.
 
2. Green vegetables
Broccoli, spring greens, beets, spinach, and dark leafy lettuce great healthy carbohydrate choices that can be added to almost any meal. Many vegetables contain lutein - a particularly strong antioxidatant. A good tip to get the most lutein from your leafy vegetables is to quickly steam them; this will help raise the amount of lutein available. Try to also eat green sea vegetables such as seaweed as these contain a huge amount of antioxidants.
 
3. Citrus fruit
Most people can enjoy the ability to choose from an abundance of citrus fruit such as grapefruit, oranges, lemons, and many other citrus fruits containing an abundance of vitamin C. Citrus fruits are also an excellent source of vitamins, as well as they contain a high amount of antioxidants that help protect the body against disease.
 
4. Sweet potato (Yam)
Sweet potato is a starchy vegetable which is not only a wonderful source of carbohydrate, but also a rich source of vitamin A (beta kerotine). Sweet potatoes also contain high amounts of vitamins, minerals dietary fiber.
 
5. Forest Fruits
Blueberries, strawberries, blackberries, and cranberries and are the bomb when it comes to foods containing high levels of powerful antioxidants, as well as eating these berries can help the extend a person’s life expectancy. All berries help protect the body against the development of cancer cells, and help lower the risk of diseases such as diabetes, heart disease and stroke. Another benefit is that eating cranberries can help reduce the risk of bladder infections.
 
6. Tomatoes
Pound for pound, there is no vegetable that improve your health and helps prevent diseases like tomatoes do. Tomatoes also have the benefit of being able to be served in many different forms such as baked, in a sauce and fresh.
 
Tomatoes contain a wealth of protective nutrition and neutralize free radicals in the body. It’s a rich source of Lycopene (the red pigment that gives tomatoes their color) which is one of the strongest known antioxidants. It is important to know that heating up tomatoes make lycopene easier for the body to absorb.  Tomatoes are readily available in tomato sauce, ketchup and even Moroccan Matbucha. Tomatoes are also a rich source of vitamins C. Adding tomatoes to your breakfast, lunch and dinner will help reduce the risk of heart disease and different types of cancer.
 
7. Fish containing Omega 3
Fish is an excellent source of quality protein, vitamins and minerals. Many fish including salmon, tuna, mackerel, herring and halibut contain good amounts of heart healthy Omega 3. Omega 3 is the fatty acid that can contribute to heart health, lower cholesterol, and reduce the risk of heart attacks. Health organizations around the world strongly recommend the eating fish that contain Omega 3 fatty acids.
 
8. Whole Grains
Whole wheat, millet, bulgur wheat, quinoa, barley, maize and rice are great sources of dietary fiber, protein, magnesium, folic acid and antioxidants. Studies have found diets high in whole grains are associated with lower risks of disease such as cancer, heart disease, diabetes, high blood pressure, stroke and obesity.
 
9. Nuts
Despite the relatively high fat contents that nuts contain; they are an excellent source of non saturated fat and can increase heart health. Nuts are a good source of magnesium, fiber, vitamin E, and also contain Omega 3. In addition, nuts are rich in non-saturated fat, vitamin E, and antioxidants. Nuts can also have a positive impact on cholesterol.
 
10. Low Fat Milk Products, Yogurt
Known to some as white gold. Many health professionals and dieticians have taken notice of milk products in the last few years. Health authorities around the world recommend 3 daily serving of milk products (skim milk, light cheese and yogurt) as a part of a healthy balanced diet for children and adults.

Consuming milk products can improve health and prevent disease as dairy products contain many vitamins and minerals such as calcium, potassium, magnesium, zinc, B vitamins (including riboflavin and vitamin B12, vitamin A and Vitamin D. Milk is also an excellent source of high quality protein.
 
There are many health benefits associated with eating dairy products such as lowering the risk of osteoporosis, lowering blood pressure, fighting off heart disease associated with type 2 diabetes, and strengthen bones and teeth. A glass of milk, cup of yogurt, cup of cottage cheese, 50 grams of light cheese all provide approximately 200mg of calcium.

Try adding the superfoods provided in this article, you will find them a beneficial addition to your health and diet program.