Top 10 Type-2 Superfoods
Keep these wonder ingredients on your shopping list and in your pantry.
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.
"Eat colorful fruits and veggies, herbs, and spices. Not much meat. Fresh food when possible. Worry about eating healthy foods in moderation." -- DeadManWalking57, WebMD community member
Recipes: Super Meals
Add these superfood-rich recipes to your regular repertoire.
Crunchy Fruit and Yogurt Breakfast Parfait
This breakfast or anytime parfait is a nutritional trifecta, packed with three superfoods: nuts, berries, and whole grains. Together they help normalize blood sugar levels and keep you feeling full.
Makes 6 servings
3 ½ cups old-fashioned oats
1 ½ cups finely chopped almonds, walnuts, and pecans
½ cup maple syrup
pinch of salt
1 tsp allspice
1. Mix all ingredients together, stirring well to combine.
2. Line a jelly roll pan with parchment paper. Spread granola on pan and bake at 325ºF 30–40 minutes, turning once, until golden brown.
3 cups fresh or frozen fruit without added sugar (thawed)
3 cups nonfat plain Greek yogurt
⅔ cup Nutty Granola (recipe above)
1. In a medium bowl, combine all the fruit.
2. Layer ¼ cup yogurt in 6 tall clear parfait glasses, and top with ¼ cup fruit and 1 tbsp Nutty Granola; repeat once more in each glass.
3. Serve immediately.
202 calories, 14 g protein, 28 g carbohydrate, 4 g fat, 5 g fiber, 18 g sugar, 46 mg sodium. Calories from fat: 19%