Top 10 Type-2 Superfoods
Keep these wonder ingredients on your shopping list and in your pantry.
Low-fat milk Milk isn't just for kids. Low-fat varieties, such as 1% and skim, are smart choices for adults. Milk has three nutrients that people skimp on: calcium, vitamin D, and potassium. For carb counters, 1 cup of milk is equal to a small piece of fruit or slice of bread. Use milk in fruit smoothies or steaming-hot chai tea.
Nuts Yes, they're high in calories, but these are calories well spent, Zelman says. Most varieties contain about 170 calories per ounce, along with heart-healthy monounsaturated fats, protein, and fiber. And nuts can help stabilize blood sugar. Reach for a small handful of nuts instead of potato chips.
Salmon Rich in omega-3 fatty acids, fatty fish such as salmon may protect against age-related dementia. Omega-3s also boost heart health by lowering triglycerides. That's why the American Heart Association recommends eating omega-3-rich fish at least twice a week.
Sweet potatoes A superior source of the antioxidant beta-carotene, sweet potatoes also contain vitamin C and potassium. Zelman roasts them in a 400-degree Fahrenheit oven for an hour for a delicious caramelized flavor that needs nothing more than a sprinkle of cinnamon, a spice that may help lower blood sugar. Cook with the skin on, since most of the nutrients are next to it.
Tea Black, green, oolong, or white tea has powerful antioxidant flavonoids known as catechins in each calming cup. (The longer you steep tea, the more flavonoids you get, Zelman says.) Research suggests three cups of tea a day may reduce your heart attack risk. Zelman's pantry is full of flavored teas, which are tasty enough to enjoy without sweeteners.
Whole grain cereal One of the healthiest ways to start your day, whole grain cereal can help reduce blood pressure and LDL ("bad") cholesterol, research shows. Whole grains contain powerful plant chemicals, lignans and flavonoids, which may play a role in preventing heart disease. Zelman recommends cereals with at least 5 grams of fiber to help control blood sugar and stave off hunger. When you're in a hurry, she adds, cereal makes a healthy lunch or dinner.