Never miss a beet!
Years ago, the notion that diet can play a major role in many forms of cancer was viewed as being even more unfounded than human involvement in global warming. Today, that link is irrefutable, and the connection between diet and many other conditions is also much better understood. In fact, the health food industry has been the incubator for a plethora of changes in our popular culture. For instance, who ever heard of probiotics, antioxidants, gluten, omega-3 fatty acids, glucosamine, and herbs like ginkgo biloba decades ago?
Around that time, I wrote my first book, Breakfast, Lunch and Dinner of Champions, for which I interviewed athletes in ten major sports and discussed their nutritional needs and ideal regimens. Back then, while the standard image of professional sports may have been macho, their meals already were beginning to escape the stereotypical half a cow and a keg of beer. Indeed, a growing number of major players were becoming aware of how what they ate affected their preparation and performance for the season and for each game. Consequently, it was also becoming clear that a sound diet was directly tied to stamina, speed, consistency and power.
Fast forward to now…Although dramatic changes in the way we think about nutrition constantly emerge, the same basic precepts still apply to anyone who wants to feel Better Than Before. Yes, food matters! And it makes perfect sense. You are careful (or should be) to put the right octane in your gas tank. So why on earth would you put the wrong blend into your gastrointestinal tract? Sadly, some people treat their BMW’s better than their own bodies!
Granted, what we eat plays a much larger role than simply satisfying our hunger. Otherwise, nobody would grab for yet another slice of pepperoni pizza when they had already overdosed on meatballs. We tend to eat out of loneliness, boredom, frustration, unhappiness, happiness, and also to reward ourselves for a job well done. It is the rare individual who celebrates a promotion with a lavish workout on the Elliptical machine.
But even given a few dietary transgressions, the basis on our diet should be filled with “superfoods.” The only problem? There’s a lot of misinformation out there about superfoods and their benefits. Luckily, the American Diabetes Association’s newest cookbook is here to set the record straight.
“You’ve probably heard about the almost ‘magical’ properties of certain foods,” says Cassandra Verdi, MPH, RD, coauthor of Diabetes Superfoods Cookbook and Meal Planner: Power-Packed Recipes and Meal Plans Designed to Help You Lose Weight and Manage Your Blood Glucose (American Diabetes Association, 2019, ISBN: 978-1-580-40679-6, $19.95). “With all the hype out there, it’s hard to cut through the clutter and know which foods actually do provide the most powerful health benefits.”
“Some foods really do pack more nutrition than some other foods,” adds coauthor Stephanie Dunbar, MPH, RD. “Once you’ve identified them, you can start working toward your health resolutions with confidence.”
The authors—both registered dietitians—define a diabetes superfood as a food rich in nutrients that benefit diabetes management or nutrients that are typically lacking in the American diet. The Diabetes Superfoods Cookbook and Meal Planner offers reliable information about the superfoods people with —and without — diabetes crave.
So, in honor of National Nutrition Month, here’s brief primer from Cassandra and Stephanie on superfoods 2019:
Berries. “Strawberries, blackberries, raspberries, blueberries, and cranberries are packed with antioxidants, which are cancer-fighting molecules,” says Verdi. “Berries are also a great source of fiber. We like them fresh, but they can be enjoyed frozen (great in smoothies) or in dried form as a tasty snack.”
Citrus Fruits. Oranges, clementines, grapefruit, lemons, and limes are great providers of vitamin C and soluble fiber. The authors recommend packing oranges or clementines as a snack since they travel well. Or add a dash of fresh lime in your water for a bit of flavor. Citrus juices can also be used in all kinds of recipes to add the perfect pop of flavor.
Cruciferous Veggies. Cruciferous veggies like cauliflower, broccoli, Brussels sprouts, cabbage, and bok choy are rich in fiber and a plethora of phytochemicals, vitamins, and minerals. Incorporate them into a plate of crudités at your next gathering. Or lightly sauté, roast, or steam them as a side at dinner.
Dark Leafy Greens. Spinach, collards, kale, romaine lettuce, mustard greens, watercress, and Swiss chard are nutrient powerhouses that provide vitamin C, fiber, folic acid, potassium, magnesium, and iron. They are also very low in carbohydrates so feel free to eat more! Pair them with other superfoods to create delicious salads, sandwiches, pasta dishes, omelets, or soups.
Fish High in Omega-3 Fatty Acids. The American Diabetes Association recommends that most people eat fish at least two to three times per week. Some fish are packed with nutrients called omega-3 fatty acids, which play a role in heart and brain health. These include salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel. In addition to healthy fats, fish also provide vitamin D and calcium.
Healthy Fats. Diabetes nutrition guidelines have shifted away from promoting a low-fat diet in recent years. Newer research shows that when planning meals for diabetes, it’s more important to look at the type of fat you’re eating rather than the total amount of fat. Healthy fats may help with blood glucose management and lower the risk of heart disease. Sources include most plant-based oils (olive, canola, corn, etc.), avocados, olives, nuts, nut butters, and seeds.
“Use olive oil when sautéing or roasting veggies or to make homemade dressing,” says Stephanie “Snack on some avocado over toast or dice it up and enjoy it atop a salad or bowl of chili. Nuts, nut butters, and seeds are great for snacking, adding to salads, or spreading on sandwiches.”
Herbs and Spices. While there is still a body of evidence building about the benefits of various herbs and spices, many of these plant-based ingredients have been associated with health benefits. Not to mention, they don’t add any extra calories, carbs, or sodium to your dishes. So these are one of the best ways to flavor your food!
Lean Protein. Lean fish, shellfish, eggs (especially the egg whites), and poultry without the skin fall into this category. These foods are high in protein and contain little fat and no carbohydrate. Protein has less of an effect on blood glucose levels, so unless you follow a vegetarian eating pattern, it’s a great idea to incorporate these foods into your meals in portions that fit your meal plan.
Legumes—Beans, Peas, and Lentils. These budget-friendly, plant-based proteins are also an excellent choice at mealtime! Legumes also include bean-based foods like hummus, edamame, and soy products. For 1/2 cup of beans, you get about 15–20 grams of carbohydrate, but you also meet approximately 1/3 of your daily fiber needs. They also provide magnesium, folate, potassium, and iron.
“I never get tired of experimenting with the many types of legumes!” contends Cassandra. “They make the perfect addition to soups, salads, grain bowls, pasta dishes, wraps, or pretty much anything else.”
Low-Fat Milk and Yogurt. Milk and yogurt provide important nutrients such as calcium and protein and are usually fortified with vitamin D. When it comes to milk, opt for nonfat milk whenever possible. And for yogurt, always compare nutrition information on labels in the yogurt aisle to determine the best pick. Be sure to check on those total carbohydrates!
“We’re big fans of the very versatile nonfat, plain Greek yogurt,” Stephanie continues. “It’s a protein-packed, lower-carbohydrate option that’s great in savory or sweet dishes.”
Sweet Potatoes. Sweet potatoes are packed with vitamin A, vitamin C, and potassium. They also have a lower glycemic index than regular potatoes, so they won’t affect your blood glucose as much. They are a starchy vegetable, so it’s important to eat them in small portions—1/2 cup cooked has about 15 grams of carbohydrate.
Tomatoes. These nonstarchy vegetables are packed with nutrients including vitamins A, C, and E, as well as potassium. They also are high in lycopene, an antioxidant that has been linked to many health benefits.
Whole Grains. Whole grains include oats, whole wheat, barley, brown rice, quinoa, farro, and even popcorn. Try to make most of the grains you eat whole grains! It’s a simple swap from white rice to brown rice or from white bread to a nuttier, more flavorful whole wheat. Whole grains provide dietary fiber and have been linked to heart health, which is important for people with diabetes because of their increased risk of heart disease. Whole grains also offer a host of vitamins and minerals.
The best news is, superfoods aren’t just good for you; they taste great too! And with the Diabetes Superfoods Cookbook and Meal Planner, you’ll have plenty of quick, creative, and healthy new recipes to enjoy in National Nutrition Month and well beyond. .
It’s never too late to start making healthier choices! Be sure to add superfoods to your daily diet — including my favorite, beets —in order to look and feel Better Than Before.
