The Greatest Wealth Is Health!

Super Foods

Fiber is found in plant foods and helps in digestion and waste removal, as well as lowering blood cholesterol levels and reducing the speed of absorption of glucose coming from food. The American Dietetic Association (ADA) recommends an intake of 20 to 35 grams of fiber per day.

An apple day keeps diabetes away? Recent research found that eating apples (peel included) can help control diabetes. This is because apple peels contain quercetin, a flavonoid that acts as an antioxidant.

  Oranges are versatile. It's a color, it's a fruit and it's oh so good for you. Renowned for its high levels of vitamin C, oranges are also a source of many other phytonutrients that can help you control diabetes, including flavonoids, carotenoids, terpines, pectins and glutathione. Fancy medical jargon doesn't impress you?

Then consider this: Oranges are also a fantastic source of fiber, which keeps blood sugar levels under control, making it a great snack for people with diabetes. Additionally, fructose, the natural fruit sugar in oranges, can help to keep blood sugar levels from going too high after eating.

Carrots have the highest level of vitamin A of any vegetable and are full of carotenoids, antioxidant compounds that can help protect the heart and balance your insulin levels. These benefits, plus fiber, equal a helpful tool in controlling diabetes and fighting off disease. Now, what's up, doc?

Eat your asparagus because it's an excellent source of glutathione, the antioxidant compound that can help keep your blood sugar stable. Plus, as a green vegetable, asparagus contains fiber and vitamin B2 (riboflavin).

One fish, two fish...good for you fish. Your finned friends help protect your heart, and their omega-3 fatty acids help balance your blood sugar levels. In one study published in Circulation: Journal of the American Heart Association, researchers found that regular fish eating decreased the risk of heart disease in women with diabetes as much as 64 percent.

Nutty buddies. Nuts are high in omega-3 fatty acids, which don't negatively affect glycemic control, unlike the saturated fats found in meats and cheeses. Omega-3s also contribute to keeping your heart healthy by decreasing triglyceride levels in the blood, reducing the risk of fatal cardiac events and keeping your diabetes under control.

In an issue of the Journal of the American Medical Association, Harvard researchers published findings that women who eat five or more servings of nuts per week greatly reduced their chances of developing Type 2 diabetes.

Bean there, done that. Beans are fairly inexpensive, full of vitamins and minerals, loaded with fiber, good for the heart and very filling. If that's not enough, these members of the legume family also contain several phytonutrients that have a blood sugar normalizing effect.

Soy-onara, diabetes. These lovely legume-family members are a complete source of protein, but soybeans also provide phytoestrogens, isoflavones and saponins that can help balance your blood sugar. Soy also benefits kidney function (diabetes is a leading cause of kidney disease) and boosts "good" HDL cholesterol

Green tea has phytonutrients such as catechins and tannins that can help to lower blood sugars. The U.S. Department of Agriculture (USDA) recently reported that the green tea catechin epigallocatechin gallate, could also enhance the action of insulin and affect the primary way glucose is absorbed. Plus, research suggests that green tea catechins may reduce the amount of glucose that passes through the intestine and into the bloodstream, benefiting diabetics by preventing blood-sugar spikes when tea is had with meals.

 When it comes to losing weight, the more you know, the more you lose.


Wishing much health and wellness in 2010!