Ultra Bikes Full of Superfoods
The American Diabetes Association has just released a list of their top ten superfoods for diabetics. If you don’t already have these in your diet, try making a meal that incorporates more than one!
Beans- A half cup of these fulfills about 30% of your daily protein!
Dark green leafy veggies- Kale and spinach belong to this family. Try a spinach salad with walnuts and mandarin slices.
Citrus Fruits- Oranges, grapefruits and lemons are great examples of useful citrus fruits. Lemon water is also great for the gastrointestinal system.
Sweet potatoes- A particular favorite of the author, sweet potatoes are a great source of vitamin A and fiber. Try roasting them for a delicious alternative to potatoes.
Berries- Blueberries, strawberries, and other berries are recommended by diabetic experts as they have been shown to affect blood sugar less than some other fruits. Blueberries in particular are a great source of antioxidants, one of the ingredients for beautiful skin!
Tomatoes- Tomatoes have recently been named as a superfruit, along with the famous acai. But why? Tomatoes are exceptionally high in Vitamins C and E, and also contain iron. Vegetarians are often encouraged to eat lots of tomatoes.
Some types of fish- fish such as salmon are high in healthy omega-3 fatty acids, but just remember to have them baked, not fried!
Whole grains- Whole grains are better for everyone, as they have usually not come into contact with chemical bleaching agents used in white breads. However, there is a disparity between what is considered whole grain and what is actually whole grain. The germ and bran are the parts of the grain that contain the most nutrients.
Nuts- Nuts are a great snack, as they have protein to help you feel full. They also contain important healthy fats such as omega-3 fatty acids. Try a handful of raw almonds or walnuts for a mid-afternoon pick me up.
Fat-free milk and yogurt- As many people know, dairy products are an excellent source of calcium. Try to find “fortified” products, which often contain vitamin D, the “sunshine vitamin,” which has been linked with overall good health.