In 2012, almost 30 million Americans had diabetes, that's nine percent of the population! And the sad truth is that diabetes disproportionately affects Hispanics: Latinos make up almost 13 percent of those diagnosed. But there's good news: you can delay or flat out prevent type 2 diabetes by leading a healthy lifestyle; and if you've already been diagnosed, you can still have delicious meals. We're here to help! We're rounding up some of our favorite recipes all made using one of the top ten diabetes super foods. All the foods are low in the glycemic index and are high in fiber, potassium, calcium, and vitamins and minerals. Let's get cooking!
Beans are high in fiber and great sources of magnesium and potassium. And though they are starchy veggies, 1/2 cup gives you the same protein as an ounce of meat, without the saturated fat. And go ahead and used canned versions, just give them a rinse to shake off that extra sodium. Toss them into picadillos, roll them into burritos, even use them in creamy shakes!
Whether you're starting your day with a slice of grapefruit, snacking on some orange wedges, or puckering up for lemon and lime, citrus is a great source for soluble fiber and vitamin C. Toss them in with roasted veggies or chicken, use them to top your morning bowl of farina, even use them for fresh salsas.
From kale to spinach, dark leafy greens are a great way to keep full. They're versatile to cook (braised, crisped, in soups and stews), are low in calories, and low in carbs. Throw some into soups and stews, blend them with fruits for healthy morning smoothies, even crisp them up and enjoy as chips!
Though sweet potatoes are a starchy vegetable, they're packed with vitamin A and fiber and make a great alternative to white potatoes. So when the craving hits, whip up one of these dishes: in fresh salads, in veggie laden vegan dishes, even in brightly hued soups and stews.
Berries are packed with antioxidants, vitamins, and fiber and they're great in both savory and sweet dishes. Start your morning off with a vibrant parfait, sprinkle some plump jewels over spinach and kale for lunch, and end your day with a berry-laden desert. We've got the recipes, next.
Carbs and grains get a bad wrap - and indeed, they aren't always healthy unless you're eating whole grains. Unprocessed grains (grains that still have the germ and bran) are packed full of magnesium, chromium, omega 3 fatty acids, and folate. So go ahead and load up on barley, oatmeal, and more. Here's how you can enjoy them.