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Power Foods For A Healthy Diet And For Type 2 Diabetics

By: Arnold Hernandez

Type 2 diabetics cannot eat like a normal person and have to avoid eating in excess. They have to control their glucose level by eating in moderation or more but smaller meals per day than normal persons. Every meal has to carry as much nutritional value as possible and fortunately there are many natural foods that are loaded with nutrients. These foods are excellent for everyone not just type 2 diabetics. The foods help you maintain or lower your weight, they fight disease and help you live longer.

These are some of those super foods:
Beans
Blueberries
Broccoli
Carrots
Chilis
Oats
Oranges
Pumpkin
Salmon
Shitake mushrooms
Soy
Spinach
Tea (green or black)
Tomatoes
Turkey
Walnuts
Yogurt

Blueberries: Have antioxidants and phytoflavinoids, and these berries are also high in potassium and vitamin C. These berries can lower your risk of heart disease and cancer, they are also anti-inflammatory. As rule darker berries have greater anti-oxidants and it does not matter if the berries are fresh or frozen.

Salmon: Salmon and other fish are rich in Omega 3 which is excellent for maintaining a healthy heart, joints, and memory. It helps lower the risk of heart disease, it helps arthritis, and may may help with memory loss and Alzheimers. Preferred fish are wild salmon, herring, sardines, and mackerel. Two or three servings per week are required to have a meaningful effect on your health. Other foods that contain omega-3 are fortified eggs, flax seed, and walnuts.

Soy: Helps lower cholesterol. High cholesterol is often found in person with type 2 diabetes and a diet should therefore include foods that help reduce cholesterol. Studies have show that a diet rich in soy fiber, proteing from oats and barley, almonds, and margarine from plant sterols lowed cholesterol as much as the most widely prescribed cholesterol medicine. Include tofu, soy milk, or edamame as a part of your regular diet to help reduce your cholesterol levels.

Fiber: Also helps to maintain healthy cholesterol levels and also aids in weight loss. A diet high in fiber will help maintain your cholesterol and glucose at healthy levels. Most natural foods are great sources of fiber, such as whole grains, beans, fruit, and vegetables. Beans should be fresh, frozen or dried. Canned beans have higher levels of sodium.

Tea: Green and black tea have properties that help lower cholesterol and inhibit cancer. Studies have show that men that drink green tea regularly had lower cholesterol levels that those that did not and similar studies showed that green tea was effective in inhibiting the growth of cancer cells. Green tea is an excellent substitute for soda.

Dark Chocolate: has antioxidants and properties that help lower blood pressure. High blood pressure is likewise found in type 2 diabetics. Dark chocolate should have a 60% or higher cocoa content. Darker chocolate has lower sugar levels and if you are a diabetic that is going to cheat, this is what you should consume.

Carrots: Contains beta carotene which helps reduce stroke risk by half for men who already have symptoms of heart disease

Chili Peppers: The heat source in chilis, capsaicin, which is an antioxidant that contains properties that thins blood to help prevent strokes, it also lowers cholesterol, protects DNA against carcinogens.

Spinach: Contains vitamins A and C, folic acid and magnesium which help control cancer, reduces heart disease and stroke risk, blocks free radicals and may help prevent osteoporosis.

Shitake mushrooms: Contain beta-glucan, which stimulates immune system and contains properties that help prevent cancer

Tomatoes: Contain lycopenes which stimulates immune function and may slow degenerative diseases.

Article Source: http://www.bluearticles.com


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