Did you know today is American Diabetes Association (ADA) Alert Day®? According to ADA’s website, 79 million Americans are pre-diabetic – that’s one in three adults. What’s more, individuals 65 and over are at an even greater risk for developing diabetes.
This one-day “wake-up call” asks the American public to take the Diabetes Risk Test to answer eight simple questions to determine if they are at risk for developing type 2 diabetes. So you can do two things today to help yourself: 1) Take the Diabetes Risk Test by clicking here and 2) take a look at the 10 diabetes super foods, as compiled by Concordia Dietetic Technician Ruth Douthett.
All of these super foods have a low glycemic index and provide key nutrients that are lacking in the typical western diet. Getting nutrients from your food is essential in controlling diabetes.
Beans: You cannot find better nutrition than what is provided by beans. They are high in fiber and are sources of magnesium and potassium. They are considered a starchy vegetable, but ½ cup provides as much protein as an ounce of meat without the saturated fat.
Dark Green Leafy Vegetables: Spinach, collards, kale – All are low in calories and carbohydrates, so you can never eat too many!
Citrus Fruit: Grapefruit, oranges, lemons and limes – These provide your daily dose of soluble fiber and vitamin C.
Sweet Potatoes: packed full of vitamin A and fiber, you can eat these in place of white potatoes for a lower glycemic alternative.
Berries: Blueberries, strawberries or any kind – All are packed with antioxidants, vitamins and fiber. Try mixing with non-fat yogurt for a great dessert.
Tomatoes: Rich in nutrients like vitamin C, iron and vitamin E.
Fish High In Omega 3 Fatty Acids: The best fish to eat – Salmon! Stay away from breaded and deep fried fish that can be high in saturated fat and salt.
Whole Grains: Look for the words “whole grain” and check the fiber content – look for 3 or more grams of fiber per slice. Fiber helps make you feel full and can help reduce cholesterol levels.
Nuts: An ounce of nuts, rich in magnesium and fiber, can help with hunger management. Walnuts give a healthy dose of omega fatty acids. Just watch your portion sizes, as nuts also contain a lot of calories.
Fat Free Milk And Yogurt: Great sources of protein, calcium and vitamin D.
Remember, eating too much of even healthful foods can lead to weight gain, so watch portion sizes.
For some seniors, establishing and maintaining a regular, nutritious diet is one reason for considering a move to a retirement or personal care community. Concordia offers free, personalized tours of all its communities for individuals wishing to learn more. To schedule a tour or receive more information, call our headquarters at 724-352-1571.