Every time you roll your shopping cart into the supermarket,
you’re making a decision that goes far beyond whether you’re going to have pork
or pierogies for dinner. You’re
actually choosing between being a victim and a victor. What
you put in your cart goes a long way toward determining whether you’ll be
compromised by diabetes or start controlling and
eventually even beating it.
The following list of the 20 best
foods for fighting diabetes. Every time you go to the store
from now on, take this list with you and check off each item. In fact, if your
favourite store has a delivery service, sign up for it so your supplies are
automatically replenished every few weeks.
Research
proves that making a few key changes to your diet—such as eating more produce, fewer refined
carbohydrates, plenty of lean protein, and more “good” fat—helps improve
blood-sugar control and cuts the risk of diabetes-related complications. Don’t make the mistake of
thinking that one or two or even five foods on this list will transform you.
You need most of them—yes, even the flaxseed—because together
they represent a new approach to eating, a lifestyle rather than just a diet.
1. Apples
Because
they offer so many health advantages, put these at the core of your diet. Apples are naturally low in calories, yet
their high fibre content (4 grams) fills you up, battles bad cholesterol, and
blunts blood-sugar swings. Red Delicious
and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants.
Eat them
whole and unpeeled for the greatest benefit, or make a quick “baked” apple.
After washing and chopping one apple, put it in a bowl with a dusting of
cinnamon and microwave until soft (about 4 minutes). Enjoy with yogourt and oat
bran sprinkles for a nutritious dessert, or serve over oatmeal for breakfast.
2. Avocado
Rich,
creamy, and packed with beneficial monounsaturated fat, avocado slows digestion
and helps keep blood sugar from spiking after a meal. A diet high in good fats
may even help reverse insulin resistance, which translates to steadier blood
sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise
or on bread instead of butter. To keep what’s left over from turning brown,
spritz the flesh with cooking spray or coat with lemon juice and wrap in
plastic.
3. Barley
Choosing
this grain instead of white rice can reduce the rise in blood sugar after a meal by almost 70 per cent—and
keep your blood sugar lower and steadier for hours. That’s because the soluble
fibre and other compounds in barley dramatically slow the digestion and absorption
of the carbohydrate. Even brown rice can’t compare. Add barley to soups, serve
it as a side dish, or make it the basis for a stir-fry or casserole. Pearled,
hulled, or quick-cooking varieties are all crackling good choices.
4. Beans
When menu
planning, think “bean cuisine” at least twice a week. The soluble fibre in
all types of beans (from chickpeas to kidney beans to even edamame) puts a lid
on high blood sugar. And because they’re rich in protein, beans can stand in
for meat in main dishes. Just watch the sodium content. Always rinse canned
beans before using. To save time cooking beans, invest in a pressure cooker.
Soaked beans are tender in just 10 to 15 minutes.
5. Beef
Yes, beef
is a diabetes-friendly food, as long as you choose the leanest cuts and keep
portions to one-fourth your plate. Getting enough protein at mealtime keeps you
feeling full and satisfied. Plus, it helps maintain muscle mass when you’re
losing weight, so your metabolism stays high. The skinniest beef cuts are eye
of round, inside round, ground round, tenderloin, sirloin, flank steak, and
filet mignon. To lean up other cuts, put them in the freezer for 20 minutes.
This hardens the meat so it’s easier to slice off the fat. Lean cuts can be
tenderized and made more flavourful by marinating in any mixture that contains
vinegar, wine, or citrus juice. The acid softens them up.
6. Berries
Think of
them as nature’s M&Ms: sweet, convenient, colourful, and satisfying.
Berries are full of fibre and antioxidants. The red and blue varieties also
contain natural plant compounds called anthocyanins. Scientists believe these
may help lower blood sugar by boosting insulin production. Put some in an
easy-to-grab location or freeze a handful to suck on or use as ice cubes.
7. Broccoli
Hey,
don’t make that face. Broccoli is
filling, fibrous, and full of antioxidants (including a day’s worth of vitamin
C in one serving). It’s also rich in chromium, which plays an important role in
long-term blood sugar control. If you don’t already love it, either “hide” it
in soups, pasta dishes, and casseroles, or sauté it with garlic, soy sauce, and
mustard, or dark sesame oil (or any combination thereof) for a taste you’ll
fall for.
8. Carrots
Don’t
believe what you hear about carrots rapidly
raising blood sugar. While the type of sugar they contain is transformed into
blood sugar quickly, the amount of sugar in carrots is extremely low. That’s
good news because carrots are one of nature’s richest sources of beta-carotene,
which is linked to a lower risk of diabetes and better blood-sugar control.
Sick of raw sticks? Make some “fries” by slicing carrots into thin strips,
scattering on a baking sheet, and flavouring with olive oil, salt and pepper.
Roast at 400°F (200°C) for 40 minutes.
9. Chicken or turkey
These
meats can be high-fat disasters or perfectly healthy fare. It all depends on
the cut and how it’s prepared. Breast meat, whether ground or whole, is always
lower in fat than dark meat such as thighs and drumsticks. Never eat the skin
because of its high saturated fat content, and when buying ground turkey, make
sure the package says ground turkey breast. Otherwise, you may as well be
eating hamburger. And need we remind you, the Colonel is not your friend. (Why
are you eating anything that comes in a bucket anyway?) If you stick to these
rules, you’ll enjoy a nice, low-calorie dose of sustaining protein. No time to
cook? Pick up a rotisserie chicken.
10. Eggs
Eggs are another excellent, inexpensive source of
high-quality protein—so high, in fact, that egg protein is the gold standard
nutritionists use to rank all other proteins. An egg or two won’t raise your
cholesterol, and will keep you feeling full and satisfied for hours afterward.
Such a magic food deserves a little sleight of hand in its preparation. To flip
an egg, spritz the skillet with cooking spray, wait for the egg white to bubble
and, in one continuous motion, slide the pan quickly toward you and then
forward with a slight upward flick of the wrist. Bow to your guests.
11. Fish
The
single deadliest complications of diabetes is heart disease, and eating fish
just once a week can reduce your risk by 40 per cent, according to a Harvard
School of Public Health study. The fatty acids in sea fish (Salmon etc.) reduce
inflammation in the body—a major contributor to coronary disease—as well as
insulin resistance and diabetes. And unless you’re pregnant, don’t worry too
much about potential chemical contaminants. An exhaustive review of the
scientific literature on fish and human health by Harvard researchers led to
the conclusion that eating it far outweighs any accompanying risks.
12. Flaxseed
No, this
is not something you fill the bird feeders with come winter. Rather, these
shiny brown seeds hit the diabetes trifecta: They’re rich in protein, fibre,
and good fats similar to the kind found in fish. They’re also a source of
magnesium, a mineral that’s key to blood-sugar control because it helps cells
use insulin. Ground flaxseed spoils quickly, so buy whole seeds in bulk, keep
in the fridge, and grind as needed. Sprinkle on cereal, yogourt, or ice cream
or blend into meat loaf, meatballs, burgers, pancakes, and breads. It works in
just about anything—including bird feeders.
13. Milk and yogurt
Both are
rich in protein and calcium, which studies show may help people lose weight.
And diets that include plenty of dairy may fight insulin resistance, a core
problem behind diabetes. Go low-fat or fat-free, though. If you don’t like the
taste of skim milk, try 1 percent. It’s a little thicker and creamier than
skim. Likewise, reduced-fat Greek-style yogurt tends to taste richer than its
Canadian counterparts because of how it’s made. Drizzle with honey and imagine
you’re on the Mediterranean.
14. Nuts
Because
of their high fibre and protein content, nuts are
“slow burning” foods that are friendly to blood sugar. And even though they
contain a lot of fat, it’s that healthful monounsaturated kind again. Roasting
really brings out the flavour of nuts and makes them a great addition to fall
soups and entrées. Just spread shelled nuts on a cooking sheet and bake at
300°F (150°C) for 7 to 10 minutes.
15. Seeds
Like nuts, seeds of all
types—pumpkin, sunflower, sesame—are filled with good fats, protein, and
fibre that work together to keep blood sugar low and stave off heart disease.
They’re also a natural source of cholesterol-lowering sterols, the same
compounds added to some cholesterol-lowering margarines. Fill an empty Altoids
mint tin with your favourite unsalted seeds and stash it in your purse or
pocket in case of snack emergencies. Or tell the waiter to hold the croutons on
your Caesar and substitute pumpkin or sunflower seeds instead.
16. Oatmeal
Ever
wonder why oatmeal is so good for you? It’s because it’s loaded with soluble
fibre which, when mixed with water, forms a paste. Just as it sticks to your
bowl, it also forms a gummy barrier between the digestive enzymes in your
stomach and the starch molecules in your meal. So it takes longer for your body
to convert the carbs you’ve eaten into blood sugar. Don’t like oatmeal in the
morning? Buy oat flour and use it as a thickener in autumn stews, casseroles,
and soups. Or add ground oatmeal (not the instant kind) to muffin, pancake, or
waffle batters. You won’t even know it’s there.
17. Olive oil
This
stuff is liquid gold. In fact, it contains an anti-inflammatory component so
strong that researchers liken it to aspirin. This may be one reason why people
who follow a Mediterranean diet—a traditional way of eating that emphasizes
olive oil along with produce, whole grains, and lean meat—have such low rates
of heart disease and diabetes, both of which are linked with inflammation.
Unlike butter, the good fat in olive oil won’t
increase insulin resistance and may even help reverse it. A touch of olive oil
also slows digestion, so your meal is less likely to spike your glucose.
Dribble it on salads, baked potatoes, pasta…just about anything.
18. Peanut butter
One study
found that eating peanut butter dampens the appetite for up to 2 hours longer
than a low-fibre, high-carb snack, making this childhood favourite a grown-up
weight-loss ally. The monounsaturated fats in PB also help control blood sugar.
Looking for a new way to enjoy it? Try raw or steamed veggies with this peanut
dip: Bring 2/3 cup water to boil in a saucepan, stir in 1/3 cup creamy PB, 1
clove minced garlic, 2 teaspoons fresh-grated ginger, 2 medium chopped
scallions, 2 tablespoons of brown sugar, 2 tablespoons of soy sauce, and a dash
of chili powder. Simmer 2 minutes, remove from heat, and stir in 1 tablespoon
of lemon juice. Wait until it cools, then start dipping!
19. Whole-grain bread
Eating
white bread is practically like eating table sugar when it comes to raising
blood sugar. So if you eat a lot of it (and this includes bagels), simply
switching to whole grain may improve your sensitivity to insulin. In one study
of nearly 1,000 men and women, the higher their intake of whole grains, the
greater their insulin sensitivity and blood-sugar stability. Don’t mistake any
old brown bread, or even multigrain, for whole grain. If it doesn’t have the
word “whole” in the first ingredient, don’t buy it. And look for the coarsest
bread you can find; the coarseness will slow digestion.
20. Sweet potatoes
Choose a
baked sweet potato instead of a baked white potato, and
your blood sugar will rise about 30 percent less. Sweet potatoes are packed
with nutrients and disease-fighting fibre, almost 40 percent of which is the
soluble kind that lowers cholesterol and
slows digestion. They’re also extra rich in carotenoids, orange and yellow
pigments that play a role in helping the body respond to insulin. Plus, they’re
full of the natural plant compound chlorogenic acid, which may help reduce
insulin resistance.
