Diabetics are at twice the risk of heart disease and should greatly reduce the amount of saturated fats and cholesterol in the diet. Foods like red meat and diary are major sources of saturated fats. Vegetable oils that are high in unsaturated fats should be used in cooking foods. Olive oil is the healthiest type of unsaturated oil.
Foods high in fiber should make up a large part of the diabetics diet. Fruits, vegetables, peas, beans, whole grain breads, and green leafy vegetables such as cabbage and lettuce are great sources of fiber.
The apple is rich in pectin content which is a natural ingredient found in the inner portion of the apple. Apples decrease the body's insulin requirements. They are also high in potassium and fight bacteria and viruses.
Artichokes contain large amounts of insulin. They are high in potassium, calcium, iron, and sulfur. A diabetic is usually deficient in these much needed minerals. Broccoli is a source of chromium which regulates insulin and blood sugars. This vegetable has anti-viral and anti-ulcer properties. It should be eaten raw or lightly steamed for best nutrition.
Beans are high in fiber and lower cholesterol in the body Beans also regulate the blood sugar levels. Good choices are dark red kidney beans, black beans, Lima beans, and soybeans.
Yogurt is an antibacterial and anti-cancer food. A cup or two each day boosts the immune system.
Season foods with onion, a strong antioxidant that reduces blood sugar levels. Garlic lowers blood sugar levels and has many properties that benefit the body in fighting disease as well as those that keep the body healthy.
What does a Thanksgiving meal look like for the diabetic? A slice of turkey, steamed broccoli with low-fat cheddar cheese grated on top, peas and butter beans with okra, onions, and garlic, a slice of whole wheat bread, steamed cabbage, and a fruit salad made with a yogurt sauce. A tall glass of iced-tea would be great to wash it all down. Other options would be a garden salad, artichoke dip, baked apples with cinnamon, and collard greens cooked with a teaspoon of olive oil. Happy eating.
Sources: Diabetes Mellitus Information
For More:Thanksgiving Herbs for Better Health
Using acorns in your Thanksgiving meal
Comments
Great article, Barbara, with a great example of what a healthy meal looks like, for diabetics as well as others.
Your article proved that Thanksgiving dinner for a diabetic isn't one of deprivation.
This article is part of my Thanksgiving Day Meal Plan - thanks!
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