Healthy Foods for Loved Ones with Diabetes

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If you take care of a loved one with diabetes, blood sugar levels are a key factor in determining what he or she can and can’t eat.

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• When you think of managing blood sugar, many with diabetes obsess over everything they can’t have. • While it’s important to avoid white, refined breads and pastas and fried, fatty, processed foods, knowing what you should eat is just as crucial.

Nutrition and diabetes experts picked the following power foods because they’re packed with four healthy nutrients, fiber, omega-3s, calcium and vitamin D.

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Also, they’re exceptionally versatile, so you can use them in recipes and as compliments to meals or snacks.

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Here’s the list:

Beans – Beans contain fiber, plenty of calcium (half cup has 10 percent of daily intake) and are an excellent source of protein with little saturated fat. • Add them to salad, soups, chili and more.• With so many types of beans, you could have them every day of the week and not eat the same kind twice.

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Dairy – Milk, cottage cheese and yogurt provide some of the best sources of calcium and vitamin D. • One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D per day were 33 percent less likely to develop diabetes than those consuming less of both nutrients.• Stick to fat-free or low-fat versions of your favorite dairy foods- “regular” has a lot of saturated fat. • Drink milk with some meals instead of soda, have yogurt or cottage cheese as a snack or dessert and use milk to make oatmeal or thicken certain soups.

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Salmon – It’s a rich source of omega-3 fatty acids, healthy fats that reduce the risk of heart disease, reduce your waistline, reduce inflammation and improve insulin resistance. • Salmon is also one of the best non-dairy sources of vitamin D. • Sauté a salmon fillet for dinner instead of chicken or meat once or twice a week or add canned salmon to salads or omelettes.

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Barley – A very healthy grain, barley is rich in the soluble fiber beta-glucan, which can lower total and LDL cholesterol by preventing your body’s ability to absorb it. • Consuming just 3 grams a day can lower cholesterol by 8 percent. • Barley can also help steady your blood sugar while filling you up, a weight loss bonus. • Look for hulled barley, which isn’t as refined as the pearl barley that supermarkets carry. • You may need to visit a health food store. Soak it overnight before cooking, then add to soups, stews or rice pilaf.

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Berries – Berries are loaded with fiber and antioxidants. One cup of blackberries supplies 7.6 grams of fiber; blueberries contain 3.5 grams.• A 2008 study in the American Journal of Clinical Nutrition found that people with heart disease risk factors who ate berries for eight weeks had a drop in blood pressure and a boost in “good” HDL cholesterol. • Berries are good served alone and also when stirred into oatmeal, ice cream or even salads. • If you’re not going to eat them right away, freeze them so you always have some on hand.

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Greens – While lettuce may be the most common, this includes turnip, mustard and beet greens, as well as chard, all outstanding sources of fiber and calcium. • Greens contain folate, which can reduce heart disease risk. • Prepared just right, greens are delicious. • Use them in entrees, sandwiches and salads. • Or toss mustard, collard or beet greens with artichoke hearts and sauté in olive oil.

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Walnuts – Just 1 ounce of these healthy nuts (about 14 halves) delivers almost 2 grams of fiber plus 2.6 grams of ALA, the omega-3 precursor. • But you get 185 calories in that ounce, so count out a proper portion if you’re watching your weight. • Along with a great snack by itself, chopped walnuts make a great topping for salad and add a bit of crunch to cookies and brownies.

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