Power Foods in Your Diet-Getting the Most Out of Each Meal

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When it comes to nutrition and choice of foods type 2 diabetics have to be very choosy. This is because diabetics need to get as much nutritional value out of every calorie as possible. Every food consumed has carbohydrates which in turn becomes glucose, which always has to be in check among diabetics. Diabetics therefore have to be very choosy to get the most out of each meal in terms of nutritional value. Natural foods are generally healthy food choices for diabetics, but there are certain natural foods that contain more nutritional value than others.

Generally fruits and vegetables contain great nutritional value, but some contain a little more and some which we may not be too familiar are excellent sources of certain nutrients.

Some of these fresh fruits that should not be ignored and should be eaten more frequently are fresh figs, lychee nuts, guava, papaya, and Asian pears.

Fresh figs have about 900 milligrams of potassium, which can help lower blood pressure. About six figs have almost twice as much potassium as the average banana. Figs are also a good source of calcium the same six fig serving has as much calcium as about half a cup of milk.

Lychee nuts are have a lot of antioxidants, one serving has about fifteen percent more polyphenols than red grapes. These same antioxidants have also been shown to help prevent the growth of breast cancer cells.

Guavas have almost five times as much vitamin C as one medium sized orange which has been shown to be needed for collagen production, which is essentially to keeping your skin elastic. Guava also has as many antioxidants as other blueberries and broccoli. This fruit may also help protect against food-borne pathogens.

Papaya is a great source of lycopene and beta-crypoxanthin which can help protect your body against different types of cancer. It also contains an enzyme called papain, that can aid in digestion.

Asian pears have about twice as much fiber as typical apple. Which studies have shown to help reduce bad cholesterol. A diet high in fiber has also been linked with lower body mass and actually reduces the net carbohydrate content of the pear.

There are also other foods that should be regularly eaten by type 2 diabetics.

Legume such as black beans, pinto beans, and lentils have lots of protein, fiber and antioxidants that help protect memory and encourage muscle growth and protects the heart.

Blueberries had antioxidants, boost immunity, protect the heart, reduce the risk of cancer, and stimulate memory. Blueberries also have fiber, vitamin A, and Vitamin C. Similarly grapes, raising and acai berries provide these type of benefits.

Carrots have cartenoids and help lower the risk of several forms of cancer. Other similar foods include sweet potato, pumpkin, mango, and butternut squash. Carrots should be eaten in moderation by type 2 diabetics because of its high natural sugar contents.

Spinach is an excellent source of the B vitamin folate and healthy omega-3 fatty acids. These reduce the of heart disease, stroke, and osteoporosis. Spinach also contains lutein, a compound that can help fight macular degeneration. The same benefits can also be obtain from bok choy, cabbage, kale, and romaine lettuce for many of the same health benefits.

Tomatoes and other as almost all red fruits and vegetables are full of the antioxidant lycopene. Lycopene can help reduce your risk of several forms of cancer and coronary artery disease. Similarly try watermelon, pink grapefruit, papaya, and guava for many of the same health benefits as tomatoes.

Free recipes for type 2 diabetics, can be found at Type 2 diabetic recipes

Article Source: http://EzineArticles.com/?expert=Arnold_Hernandez
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