Weekend Ramble: Health Benefits of Leeks

Right off the bat please know that I have only recently begun to include leeks in my cooking. Why have I overlooked this green beauty for decade? I have no clue. A recent recipe I found had them as a fairly substantial component and... well... I fell in love. I have since been experimenting with leeks, embracing their similar yet different flavor when compared to my go-to onions and scallions. As a new favorite in my pantry, leeks deserved some nutritional exploring. What follows is an article found on Health.com that gives some interesting insight. Enjoy!

Health Benefits of Leeks

By Jillian Kubala, RD

Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

Published on February 5, 2024

Medically reviewed by Elizabeth Barnes, RDN

Leeks (Allium fistulosum L.) belong to the allium family of vegetables, which also includes onions, shallots, scallions, chives, and garlic. They have a mild, slightly sweet taste and are commonly used in dishes like soups and pasta.

Leeks are a rich source of antioxidant plant compounds and nutrients that may benefit health in several ways, such as protecting against certain diseases and promoting gut health.

Here's everything you need to know about leeks, including their potential health benefits, nutrition, and more.  

1. High in Anti-Inflammatory and Antioxidant Compounds 

Leeks are concentrated in cellular-protective and anti-inflammatory compounds, such as flavonoids and organosulfur compounds. For example, leeks are high in quercetin, a flavonoid compound that may help protect cells from oxidative damage, which may help lower the risk of chronic diseases, like heart disease.

Numerous studies have found that people with higher intakes of flavonoids, including quercetin, have lower rates of heart disease and heart-related health complications, such as heart attacks. Researchers suggest that the antioxidant and anti-inflammatory activity of quercetin and other flavonoids contributes significantly to their beneficial impact on heart health.

Quercetin may also help protect against neurodegenerative diseases by suppressing inflammation in the brain, stimulating the regeneration of nerve cells, and interfering with the formation of neurotoxic substances associated with the development of Alzheimer's disease.

2. May Protect Against Certain Cancers

A diet rich in allium vegetables, like leeks, may help protect against some cancers, such as breast cancer. The organosulfur compounds, flavonoids, and antioxidant nutrients concentrated in leeks have powerful anticancer effects, and studies show that people who consume more allium vegetables have lower rates of certain cancers.

For example, a 2022 review of 17 studies found that women with the highest intake of total allium vegetables, including garlic, onions, leeks, and chives, had a 30% lower risk of breast cancer compared to women with the lowest intake.

Research findings also suggest that allium vegetables may be protective against stomach cancer, prostate cancer, and many other common types of cancer. Findings from a 2022 review of 25 studies suggested that consumption of allium vegetables could decrease the risk of non-digestive tract cancers, such as prostate cancer, by as much as 14%.

The flavonoid antioxidants, organosulfur compounds, and vitamin C found in leeks may protect against cancer by inhibiting cancer cell growth, reducing inflammation, and protecting cells from oxidative damage. 

3. Supports Gut Health 

Leeks are an excellent source of prebiotics. Prebiotics are undigestible compounds found in certain foods that are broken down by gut bacteria in the large intestine. When bacteria break down or ferment prebiotics, it releases byproducts called short-chain fatty acids (SCFAs). SCFAs act as an energy source for the cells that line the colon and benefit gut health in several ways.

For example, SCFAs suppress inflammation in the intestines, regulate intestinal pH, and support the growth of beneficial bacteria. What's more, SCFAs have anticancer effects and may help protect against cancers of the digestive system, like colorectal cancer.

Additionally, leeks contain anti-inflammatory substances, like organosulfur compounds and flavonoids, which may help promote a healthy gut environment and protect against bowel-related diseases, such as inflammatory bowel disease, by reducing intestinal inflammation.

4. May Benefit Cognitive Function

Eating more vegetables, in general, is an effective way to boost brain health, but certain vegetables, like leeks, may be especially effective for protecting and improving cognitive function.

Leeks contain carotenoid pigments, which have been shown to benefit brain health. Leeks are especially rich in the carotenoids lutein and zeaxanthin. These pigments are found in high concentration in the retina, a layer of tissue located at the back of the eyeball. Macular pigment (MP), or the retinal accumulation of lutein and zeaxanthin, is linked to cognitive function, with higher MP associated with better cognitive performance and memory.

A number of studies in both children and adults have shown that lower MP is related to poorer performance on cognitive tests, poorer memory, and slower reaction times, while higher MP is associated with better cognitive function.

Additionally, people with Alzheimer's disease have been found to have significantly lower MP compared to people without Alzheimer's.

Diets rich in leeks have also been associated with smaller improvements in cognitive performance, including attention and memory, and research suggests that consuming lutein-rich foods may help prevent cognitive decline. Leeks are amongst the richest sources of lutein and zeaxanthin you can eat, making them an important food for brain health.

Nutritional Facts of Leeks

Leeks provide several nutrients, such as vitamins A, C, and B6.

Here's the nutrition breakdown for a one-cup serving of cooked leek:

• Calories: 31
• Fat: 0 grams (g)
• Carbohydrates: 7.62 g
• Fiber: 1 g
• Protein: 0.81 g
• Vitamin A: 41 micrograms (mcg) or 5% of the Daily Value (DV)
• B6: 0.113 milligrams (mg) or 7% of the DV
• Copper: 0.062 mg or 7% of the DV
• Folate: 24 mcg or 6% of the DV
• Vitamin C: 4.2 mg or 5% of the DV
• Vitamin K: 25.4 mcg or 21% of the DV
• Manganese: 0.247 mg or 11% of the DV

Leeks are very low in calories, but do contain a decent amount of essential vitamins and minerals, including vitamins like vitamins A, B6, C, and K, and minerals like copper and manganese.

They're especially rich in vitamin K, a nutrient that's required for blood clotting and plays important roles in bone and heart health.

Additionally, leeks are also a good source of manganese, a mineral that's also required for blood clotting as well as energy metabolism, and the functioning of the immune and nervous systems.

Risks of Eating Leeks

Leeks are safe for most people to eat, but should be avoided by those who are allergic to leeks. Leeks contain a compound called diallyl disulfide, which can cause skin reactions, including an itchy, red rash called contact dermatitis, in some people.

Also, leeks are high in compounds called FODMAPs, which is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides, And Polyols. FODMAPs are types of carbohydrates concentrated in certain foods, like garlic and leeks, that are poorly absorbed by the digestive system.

People who are sensitive to FODMAPs may experience digestive symptoms, such as bloating, diarrhea, and gas after consuming high-FODMAP foods. People with certain digestive conditions, like Irritable bowel syndrome (IBS), are more likely to be intolerant to FODMAPs.

People who are intolerant to FODMAPs may need to cut high-FODMAP foods, like leeks, out of their diet to avoid gastrointestinal side effects.

Tips for Consuming Leeks

Leeks can be added to a variety of savory dishes and can be used in the same way as onions and shallots.

They have a mild, sweet, onion-like flavor and are delicious in baked goods, soups, egg dishes, and more.

Here are a few ways to add leeks to your diet:

Add caramelized leeks to savory baked goods, sandwiches, eggs, and potato salad.

Use leeks in stews, soups, and broths for a kick of flavor.

Incorporate sautéed leeks into egg dishes like omelets and frittatas. 

Thinly slice or dice raw leeks and use them in salads or as a garnish.

Try adding leeks to guacamole and tuna, chicken, and bean salads.

Use leeks in place of onions in stir-fry dishes.

Add leeks to pasta, rice, and quinoa recipes.

Use the tough part of leeks to add flavor to sauces and broths.

Leeks should be thoroughly washed before cooking because dirt and other debris can get caught in their many layers.

Though the entire leek is edible, most people use the more tender white and lighter-green parts of the plant and discard the tougher, dark green top part. However, this dark green section can be saved and used to infuse flavor into broths, sauces, and other recipes and can be stored in your freezer until you're ready to use it.

A Quick Review

Leeks are allium vegetables that are concentrated in health-promoting plant compounds, such as flavonoids and organosulfur compounds.

Eating leeks may benefit health in several ways, from increasing the antioxidant density of your diet to protecting against cognitive decline and some health conditions, like breast cancer.

Leeks have a sweet, onion-like taste that pairs well with many savory foods, but keep in mind that they're high in FODMAPs and may cause unpleasant gastrointestinal side effects in sensitive people.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Foods With More Protein Than an Egg

Written by Jon Cooper
Medically Reviewed by Minesh Khatri, MD on April 24, 2022

1: Chickpeas

With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup. People have enjoyed them since the days of ancient Egypt. They're best known these days as the base for hummus. Toss a handful on a salad, or cook them into a hearty soup. 

2: Cottage Cheese

This nutritious source of protein, with nearly 12 grams in a half-cup, plays well with others. That's because it doesn't have a strong flavor on its own. Make a healthy snack by pairing cottage cheese with most any kind of fruit. Or use it as a protein-boosting secret ingredient in pancakes. Go with low-fat cottage cheese to keep it healthy.

3: Almond Butter

This creamy spread isn't as well-known as its peanutty cousin. But with 7 grams of protein in 2 tablespoons, it should be. With plenty of heart-healthy fats, it's a great  way to fuel up before a workout. You can even make it at home -- all you need is almonds and a blender. Spice it up with cinnamon, nutmeg, vanilla extract, or curry powder if that's how you roll.

4: Cheddar Cheese

This zingy cheese is loaded with protein -- about 7 grams per ounce -- as well as other nutrients like calcium, zinc, phosphorus, and vitamins A and B12. But keep your portions small or choose a lower-fat version. The fats found in dairy foods aren’t the heart-healthy type. Cheese can be high in salt, too.

5: Lentils

A half-cup of these legumes gives you 8 grams of protein, about as much as you’d get from 1 ounce of lean steak. They come in lots of colors -- brown, green, black, yellow, red, and orange. They cook up faster than beans. And you don’t even need to soak them first. Try the brown ones in veggie burgers, the green ones in salads, and the red ones in a spicy curry. 

6: Pumpkin Seeds

Don’t toss these after you carve the jack-o’-lantern. (An easier route is to buy the already roasted type at the store.) An ounce of shelled ones has 8 1/2 grams of protein. They’re also a good source of zinc, iron, copper, magnesium, potassium, and selenium. Eat a handful with an apple for a filling snack. Or stir them into oatmeal, granola, or homemade bread dough.

7: Shrimp

You only need about 4 ounces of these shellfish to get more than 17 grams of protein. They’re also low in calories and fat and have little mercury. Shrimp cook quickly, too. But step away from the breaded, deep-fried variety. Instead, toss grilled shrimp into pasta with marinara sauce for a fast, protein-rich meal.

8: Quinoa

This whole grain (actually an edible seed) packs about 7 1/2 grams of protein per cup. It’s a good source of fiber, too. Naturally gluten-free, quinoa is as easy to prepare as rice. Because it tastes rather bland on its own, add it to salads or grain bowls. You can also eat it as a hot cereal, or even pop it like popcorn.

9: Jerky

Long known as a backpacking standby, jerky is dried, lean meat. One ounce can have up to 15 grams of protein. Many brands are high in salt, sugar, and additives like nitrate. But some new products are changing jerky’s reputation as junk food. You can find jerky made from turkey, salmon, and even elk and ostrich. Check the label for sodium, sugar, and chemicals. You can make your own as well.

10: Hemp Seeds

They won't get you high -- they're from a different type of cannabis plant than marijuana. But these nutty-tasting seeds (sometimes called hemp hearts) do pack a powerful jolt of protein. Three tablespoons give you 9 1/2 grams, along with lots of heart-healthy fats. They're tasty blended into smoothies. Try some hemp milk on your morning cereal.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Shirataki (Konjac) Noodles - Diabetic Gold :-)

Several people in my Facebook group My "Diabetic" Food (Recipes) had featured konjac noodles in a variety of dishes. Intrigued, I researched them and found out that these noodles are a perfect diabetic food/noodle as they have a glycemic index of zero! 

What follows is some in-depth information from Very Well Fit on these noodles, and at the end of this post I will share how I cook them. Enjoy!

Shirataki, or Konjac, noodles are an option for pasta if you follow a low-carbohydrate or gluten-free diet. While they don't mimic the exact taste and texture of regular pasta (they're gelatinous and mostly tasteless), they can take on the flavor of whatever sauce you're preparing. They also are a source of glucomannan fiber.

Shirataki noodles are made from a tuber of an Asian plant (Amorphophallus konjac) called a konjac plant, konjac yam, or elephant yam. The tubers are dried and ground to make flour. In Asia, this flour has been used for centuries to make noodles, tofu, and snacks, as well as traditional Chinese medicines.

Shirataki Noodles Nutrition Facts

The following nutrition information for 4 ounces of shirataki noodles (112g) is provided by the USDA.1

• Calories: 10
• Fat: 0g
• Sodium: 0g
• Carbohydrates: 3g
• Fiber: 3g
• Sugars: 0g
• Protein: 0g

Carbs

With very few carbs per serving (all of which are from fiber), shirataki noodles are an option for people who need to follow a low-carb diet but still want to eat pasta dishes. They contain a beneficial type of soluble fiber called glucomannan that isn't digested in the small intestine. With almost no usable carbohydrates, they don't cause blood sugar to rise and have a glycemic index of 0.

Fat

Shirataki noodles are naturally fat-free.

Protein

Shirataki noodles do not contain any protein, so you will need to get protein from other sources. Some manufacturers offer shirataki noodles made with tofu, which adds a little protein as well as carbohydrates.

Vitamins and Minerals

Other than a small amount of calcium (20 milligrams per 4-ounce serving), shirataki noodles do not provide micronutrients.

Calories

Shirataki noodles have 10 calories in a 4 ounce serving, all of which come from fiber based carbohydrates.

Health Benefits

Shirataki noodles have almost no calories, carbohydrates, fat, sugar, or protein. They are gluten-free and vegan. In general, any health benefits of shirataki noodles are due to the glucomannan fiber they contain. Fiber, in general, is known to help lower cholesterol, reduce appetite, and aid in weight loss.

Increases Satiety

Glucomannan is a soluble fiber that swells to many times its original volume when combined with water. It forms a gel-like mass in your digestive tract that might help you feel fuller after eating and could keep food in your stomach longer.

May Help Reduce Cholesterol

The soluble fiber in glucomannan noodles may help reduce cholesterol. Fiber is known to improve cholesterol levels, boosting heart health.

Keep in mind that most studies are conducted using glucomannan supplements rather than noodles. According to some research, glucomannan may have beneficial effects on cholesterol and triglycerides.

May Help with Weight Loss

Studies are inconclusive as to whether glucomannan has an effect on weight loss, with some reviews saying yes and others saying no.5 Similarly, there is mixed evidence on the effectiveness of glucomannan for treating constipation, particularly in children, as a 2017 review study reported.6

Allergies

No allergic reactions to shirataki noodles have been reported in the medical literature. Since they do not contain proteins, they are unlikely to be allergenic. However, if you have a soy allergy, avoid tofu shirataki noodle products.

Preparation:

Drain the package of shirataki noodles in a colander and rinse the noodles well for about 2 minutes under cold running water. They are packaged in a liquid that smells a tad fishy.

Bring a large saucepan of water to a boil. Add the rinsed noodles to the boiling water, and let them boil/simmer for 2-3 minutes. Drain the noodles and pat them dry with a paper towel.

Transfer the noodles to an empty/dry non-stick skillet and heat them on medium-high heat for 4-6 minutes, tossing them frequently as they heat. Add a pinch of salt. Let them cook until they are completely dry. Set the noodles aside.

The noodles are now ready to be blended into any soup or stir fry of your choosing.

Here's the result of my first ever dish with Shirataki noodles. :-)

Blessed be... and happy cooking!

Weekend Ramble: Red Flags in Ultra Processed Foods

 

Look for these 9 red flags to identify food that is ultra-processed. Free yourself from the grip of ultra-processed food by looking for these signs on the label.

By Anahad O’Connor - Writer at The Washington Post

January 2, 2024 at 6:00 a.m. EST

To improve your eating habits, there is more to do than just counting calories or carbs. You can begin right in the grocery store by focusing on how much your food has been processed before it gets to your dinner table.

If you’re like most people, you eat a lot of ultra-processed foods and don’t even realize it. Many of these foods — protein and granola bars, low-fat yogurts and breakfast cereals — sound like healthful choices.

But ultra-processed foods are formulations of industrial ingredients that are designed by manufacturers to achieve a certain “bliss point,” which causes us to crave and overeat them. Ultra-processed foods make up a majority of the calories most people consume, and scientists say they are a driving force behind the multiple diet-related illnesses that are shortening our life spans.

“Empowering yourself with the knowledge of what you’re about to eat or what you’re about to feed your family is critical,” said Nicole Avena, a visiting professor of health psychology at Princeton University.

So how can you free yourself from the grip of ultra-processed foods? Start by reading the labels on the foods in your fridge, pantry and the grocery aisle. We’ve created a simple guide to help you spot nine red flags that signal a food probably is ultra-processed.

1: More than three ingredients

Many ultra-processed foods have long lists of ingredients that can sound like a high school chemistry experiment. If you like bread, for instance, choose a brand that contains only simple ingredients, such as wheat flour, barley flour, sourdough starter, salt, nuts or raisins. Many ultra-processed breads contain sugar, vegetable oil, artificial sweeteners, and multiple preservatives, emulsifiers and shelf-life extenders such as sorbic acid, calcium propionate, datem, and monoglycerides.

“You can still buy the foods you want,” said Stephen Devries, an adjunct associate professor of nutrition at the Harvard T.H. Chan School of Public Health and the executive director of the educational nonprofit Gaples Institute. “But you should find the least-altered version of those foods with the fewest ingredients possible.”

2: Thickeners, stabilizers or emulsifiers

Look for ingredients such as soy lecithin, guar gum, xanthan gum, carrageenan, mono- and diglycerides, or carboxymethylcellulose. Ultra-processed foods often contain dyes to make them look appealing, preservatives to give them a long shelf life, and thickeners, stabilizers and emulsifiers to improve their texture or to keep their ingredients from separating as they sit on store shelves for weeks or months at a time.

3: Added sugars and sweeteners

Try to avoid foods with corn syrup, cane sugar, malt syrup or molasses on the label. If you want extra sweetness, add your own sugar or honey.

“Most people would add less honey or sugar than you will find in the packaged versions,” said Devries. “That’s much healthier than relying on the yogurt company to determine how much sugar or honey or additives you should eat.”

4: Ingredients that end in ‘-ose’

Examine the label for sucrose, maltose, dextrose, fructose or glucose. These are other names for added sugars.

5: Artificial or ‘fake’ sugars

Look for aspartame, sucralose, acesulfame-k, saccharin or stevia. Sweeteners and artificial flavors are another hallmark of ultra-processed foods. Sugar and sweeteners often are added “to mask the off-putting taste from the preservatives and other ingredients that are added in,” said Avena, author of the new book “Sugarless.”

Many store-bought English muffins, for instance, contain an array of emulsifiers, preservatives and sweeteners. But you wouldn’t know that unless you looked at the ingredients. “They don’t taste sweet and yet they have added sugar,” said Avena.

6: Health claims

Ultra-processed foods often have buzzy marketing claims on their packages. Many products that are marketed as nutritious are actually laden with sweeteners and other additives. These products include breakfast cereals, granola, flavored yogurt, snack bars, salad dressings and canned soups.

7: Low-sugar promises

Does the label say that the product is low in added sugar? That can be a red flag, because manufacturers often replace the added sugar in their products with artificial sweeteners.

8: Instant and flavored varieties

“When it’s instant, it’s usually mechanically altered in a way that degrades it," said Devries. If you like oatmeal for breakfast, buy the product that has only oats in it and nothing else.

Don’t be tempted by foods offered in a variety of fruity or other flavors. If you like fruit-flavored yogurt, buy plain yogurt and add your own fresh fruit. Many fruit-flavored yogurts contain not just fruit but several other additives such as cane sugar, cornstarch, “natural flavors” and juice concentrates. Yogurt should have just two ingredients: Milk and cultures (i.e. probiotics).

9: Could you make it in your kitchen?

When in doubt, look at the ingredient label and ask yourself whether you could make it at home. Ultra-processed foods contain additives that are not typically used in home kitchens. They are often transformed into textures and shapes not found in nature — things like frosted cereals, doughnuts, hot dogs and chicken nuggets.

Conclusion:

To be sure, you don’t have to avoid all processed foods. Instead, think of food processing as a spectrum, ranging from minimally processed foods all the way to ultra-processed foods. Minimally processed foods come from plants or animals with minimal alteration. Think whole grains, vegetables, eggs, milk and meat. Processed culinary ingredients are used to cook and season food in homes and restaurants. They include butter, sugar, spices, salt, and olive oil.

Processed foods include items such as canned vegetables, bacon, cheeses, smoked fish, canned tuna and freshly made breads. Most processed foods are things you can make in your own kitchen. They typically contain two or three ingredients, but they’re still recognizable as versions of things found in nature. Some examples would be a jar of unsweetened apple sauce, tofu, hummus, tomato sauce, and frozen fruits and vegetables.

Most ultra-processed foods are found in the middle aisles of a grocery store. Shop the perimeter where stores stock fresh, whole foods, said Albert-Laszlo Barabasi, a professor at Northeastern University and a lecturer at Harvard Medical School who studies ultra-processed foods. “Most of the foods that are fresh are good for you,” he said.

If you choose to buy ultra-processed foods, avoid “family size” and choose single serving items. Large packages are designed to make you overeat, said Marion Nestle, an emeritus professor of nutrition, food studies and public health at New York University and the author of “Soda Politics.” “If you can’t stop eating from big packages, don’t buy them,” she added.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: 33 Best Foods to Eat for Diabetes

Diabetes can lead to serious health problems if left untreated. Currently, over 30 million Americans suffer from either type 1 diabetes or type 2 diabetes. Another 84 million have what’s called prediabetes, meaning that, without treatment or preventative measures, they will develop type 2 diabetes within the next five years. So, while it’s a good idea for all of us to ensure we aren’t going overboard with simple carbs or sugar, those living with diabetes must take it very seriously.

According to the American Heart Association, the risk of death from life-threatening strokes or heart disease for diabetics is two to four times greater than someone without the condition. If the condition isn’t managed properly, not only can these odds increase, but the odds of complications from other diabetes-related health issues, like nerve damage or kidney disease, can increase as well.

That’s why it’s so important for diabetics to not only avoid overeating, but to be aware of which foods are best for their conditions. But, by staying mindful and following advice from a physician, many diabetics can live largely unaffected by the side-effects of the disorder. So, if you or someone you know is a diabetic looking for food options, you’ve come to the right place. Here are 30 of the absolute best foods for diabetics to make a part of their diet.

Disclaimer: The information in this content is for general informational purposes only, not a substitute for professional medical advice. Always consult your doctor before making any changes to your lifestyle.

Eggs

Eggs are great for controlling hunger levels, as they can keep you full for hours. Regular consumption of eggs can also help your heart health in a myriad of ways, like increasing your HDL (or “good” cholesterol) and decreasing inflammation.

They’re great for diabetics due to their ability to improve insulin sensitivity. Be sure to eat the yolk, however. Most of the healthy nutrients come from the yolk rather than the white of the egg.

Dark Chocolate

Not many people would expect chocolate to show up on a list like this, but it’s earned its spot. Dark chocolate that’s 70% or more cacao can provide a sweet treat without increasing your blood sugar.

For that reason, be sure to check the label and nutritional value before you snack. Some brands may also have added sugars to look out for. Cacao is also full of antioxidants, which help combat inflammation.

Blueberries

Blueberries are a great way to satisfy a sweet tooth in a healthy way, especially for diabetics. Blueberries are rich in anthocyanins, a type of antioxidant—it’s actually what gives them their blue color.

They also contain flavonoids, which benefit heart health among other things. Additionally, their high fiber content makes them a perfect snack for diabetics.

Tomatoes

Tomatoes are a great source of vitamin C and vitamin A. They provide powerful antioxidants and can decrease the risk of heart disease according to a 2013 report. Both raw and cooked tomatoes can provide health benefits, though cooked tomatoes are shown to provide more.

A study in 2011 by the International Journal of Food Sciences and Nutrition found that eating two medium tomatoes a day can reduce blood pressure and reduce the cardiovascular risk that's associated with type 2 diabetes.

Apples

Apples are an excellent source of nutrition, but especially for diabetics. In one study conducted by the Harvard School of Public Health, the diets of 200,000 people were analyzed closely, and the results were surprising.

Those who reported eating five or more apples each week had a 23% lower risk of developing type 2 diabetes when compared to those who didn’t eat any apples. They’re also rich in fiber, which slows down the absorption of carbs and improves blood sugar control. 

Bell Peppers

Bell peppers are an excellent addition to any diabetic’s diet for several reasons. They’re low in calories, which helps with maintaining a healthy weight—a very important factor for diabetes.

Bell peppers also contain phytochemicals which can act as powerful antioxidants. On top of this, these peppers contain anthocyanins which can effectively slow the digestion of carbohydrates and lipids, helping control blood glucose levels.

Wild Salmon

Salmon won’t raise your blood sugar levels, but it will provide a healthy source of protein and omega 3 fatty acids that can lessen the risk of stroke or heart disease—two things of which diabetics already have an increased risk.

This low-carb meat is also extremely versatile and can be served grilled, baked, or poached, leaving anyone craving salmon with a lot of options. Other fatty fish that are healthy for diabetics are sardines, mackerel, anchovies, and herring.

Garlic

One clove of raw garlic contains one gram of carbs and only four calories. Across multiple studies, garlic has been shown to reduce LDL (or “bad” cholesterol), blood sugar, and inflammation in those suffering from type 2 diabetes.

It’s also possibly useful in lowering blood pressure. One study in the Natural Medicine Journal showed that those who ate aged garlic over the course of 12 weeks averaged a 10-point drop in blood pressure.

Strawberries

Strawberries provide more nutrients than almost any other fruit. They’re high in anthocyanins, the antioxidants that give them their color. That means that these tasty fruits can reduce insulin and cholesterol levels after a meal.

A one-cup serving of strawberries is all you need for your recommended daily intake of vitamin C, providing even more anti-inflammatory benefits. Since strawberries are also lower on the glycemic index compared to other fruits, it can make a great snack. 

Red Onion

Onions, specifically red ones, are a great addition to any burger, sandwich, or salad, because they’re higher in antioxidants than yellow or white onions. They’re great for heart health as well, as they’re a reliable source of fiber, folate, and potassium.

Onions are high in flavonoids, which has made them a point of interest in studying cancer and cardiovascular diseases, as well as chronic illnesses such as asthma. Next time you’re making food or eating a salad, throw in a red onion!

Lentils

Lentils are high in a type of carb that the body leaves effectively undigested, called resistant starch. This means that lentils have a minimal effect on your blood sugar.

In addition to that, it also means the lentils can feed the healthy bacteria that lie in the bottom of your digestive tract, improving the overall health of your digestive system. For those that aren’t a fan of meats, lentils are the highest level of protein than any other vegetable.

Carrots

Carrots are classified as non-starchy vegetables because they aren’t rich in carbohydrates. The American Diabetes Association calls a serving of five baby carrots “free food” that doesn’t need to be counted for in a meal plan.

Carrots contain beta-carotene as well, which has been shown in at least one study to help lower the risk of developing type 2 diabetes in a sample size of those with a genetic predisposition to developing it. The sweet flavor could help scratch that itch without raising glucose levels. If you can, stick to raw carrots as the glycemic index rises considerably when cooked.

Oatmeal

Oatmeal has been heralded as a healthy option for a long time. It was actually the first food to have a specific health claim that was approved by the Food and Drug Administration (FDA). Oatmeal is a great alternative to other starchy breakfast options, like sweeter cereals, due to its high-fiber content.

This richness in fiber allows you to feel full for longer after eating a bowl of oatmeal. Oatmeal also has the highest percentage of soluble fiber than any other grain, which is important in lowering “bad” LDL cholesterol.

Asparagus

Asparagus is a delicious vegetable that’s low in carbs and calories while high in fiber. Preliminary research has also suggested that asparagus can help increase the production of insulin and help regulate blood sugar levels in those with diabetes.

An article in the British Medical Journal also showed that asparagus triggered an 81% increase in glucose uptake. Talk about a superfood! Asparagus is also high in glutathione, an antioxidant which combats the effects of cancer, diabetes, and heart disease.

Greek Yogurt

The combination of protein and carbohydrates can leave a person feeling comfortably full, and controlling hunger levels is important for a person with diabetes. That’s why Greek yogurt is a perfect meal choice for a diabetic, because it delivers plenty of both.

Still, it contains fewer carbs than traditional yogurt, which helps to better control blood glucose levels. Be sure to read the label before choosing a Greek yogurt. Some brands add much more sugar, which can spike glucose levels unnecessarily high.

Cauliflower and Broccoli

Both cauliflower and broccoli are rich in sulforaphane. Studies have shown that this compound can slow the production of glucose in cells and also improve tolerance to glucose. Both factors make these perfect for diabetes.

Both cauliflower and broccoli are versatile foods that can fit into many meals, as they can be served raw, steamed, or roasted. Ground or grated cauliflower can also serve as a low-carb substitute for refined white rice.

Apple Cider Vinegar

Now this isn’t as tasty a treat as some of the items on this list, but its health benefits make it perfect for diabetes. Studies have shown that apple cider vinegar can lower fasting blood sugar levels and boost insulin sensitivity.

When consumed along with a carbohydrate-rich meal, it can reduce blood glucose response by as much as 20%. A simple way to incorporate apple cider vinegar into your diet is by mixing one tablespoon in a glass of water each day, drinking it, and working your way up to two tablespoons at the most.

Beans

Even the American Diabetes Association suggestions that people with diabetes consume dried beans or no-sodium canned beans. Heck, it’s good for everyone. Beans are low on the glycemic, which helps manage blood sugar levels. In fact, beans do this better than many other starchy foods you can eat.

Beans also have a good amount of protein and fiber. There aren’t any beans that are truly off the menu, and each bean offers its own nutrient profile. For example, black beans are higher in calories but have more protein and fiber than lima beans. Studies also showed that navy and black beans can improve gut health, according to the Journal of Nutritional Biochemistry.

Flaxseed

Flaxseed can provide a great deal of health benefits. Some of the insoluble fiber found in flaxseed is made of lignans, a nutrient that can improve blood glucose control and reduce the risk of heart disease.

Flaxseed is also full of viscous fiber that increases feelings of fullness while increasing insulin sensitivity and overall gut health. It’s important to note that flaxseeds can’t be absorbed whole, so they must be ground before their health benefits can be enjoyed.

Turmeric

This spice is an amazing addition to any diabetic’s diet. The active ingredient in turmeric is curcumin, which is known to reduce the risk of heart disease while lowering blood sugar levels and inflammation.

Additionally, curcumin can benefit kidney health, which is important since diabetes is one of the leading causes of kidney disease. Curcumin isn’t something that’s absorbed easily—however eating turmeric with black pepper will increase the overall absorption by twentyfold.

Kale

Another trendy superfood that’s actually worth all the hubbub: kale. Like spinach, kale is associated with a reduced risk of type 2 diabetes. A study in BMJ showed that those who regularly eat leafy green vegetables can be up to 14% less likely to develop type 2 diabetes than their peers.

For those that suffer from inflammation, kale can also help reduce inflammation when eaten regularly. A half-cup serving of kale has only 18 calories and four grams of carbs while delivering nearly every important nutrient the body needs. 

Hummus

Hummus is one of the best diabetic snacks a person can choose. It uses diabetic-friendly complex cars, has protein, and even contains monounsaturated fats, which can help lower LDL cholesterol levels. No wonder so many people call hummus the “wonder dip.”

It is best to dip vegetables into hummus rather than crackers (although a few crisps here and there won’t hurt you). Hummus comes in a ton of flavors, so try them all to find the one you like most. Though these are high in carbs, they have enough fiber and protein to both fill you up and keep your blood glucose at a steady level. As a bonus, chickpeas are also high in polyunsaturated fats like omega-3 fatty acids.

Quinoa

Any list like this would be incomplete without this trendy superfood, as it’s called. Quinoa will both fill you up and help better control your blood sugar due to its combination of protein and fiber.

Quinoa also has much more dietary fiber content compared to other grains. This makes it a great choice instead of white rice. It's also about the same as brown rice, so if you get bored, try a swap to quinoa!

Cinnamon

Not many people would suspect cinnamon of having a slew of medical benefits, but it actually does. The American Journal of Clinical Nutrition found that a teaspoon of cinnamon added to a largely starchy meal, like oats, can help combat insulin spikes and stabilize blood glucose levels.

The antioxidants in cinnamon, called polyphenols, have been proven to improve your body’s ability to store fat and manage hunger by way of improving insulin sensitivity. Speak to your doctor before starting to increase your cinnamon dosage as cinnamon can interact with other medications.

Red Grapefruit

Ruby red grapefruits are much richer in antioxidants then their white counterparts, thus making them the better choice, especially for diabetics. Because of its high levels of vitamin C and soluble fiber, the American Diabetes Association has put ruby red grapefruit on their list of superfoods.

Studies have shown that these fruits can lower “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels. Speak to your doctor before eating grapefruit as it can interact with some medications.

Chia Seeds

Being high in fiber but also low in digestible carbs is what makes chia seeds such a great foot for diabetics. Nearly all the carbs in chia seeds are fiber, which doesn’t increase blood glucose levels.

The fiber of these seeds can even lower blood sugar levels by slowing the movement of food through the digestive tracts, thus slowing its absorption. Chia seeds are also super high in omega-3 fatty acids, so don’t be afraid to throw them in smoothies or breads!

Extra Virgin Olive Oil

Extra virgin olive oil is a great addition to any diet, but a diabetic’s especially. Over 32 studies on the effects of different types of fat on heart health were analyzed, and olive oil was the only one that was shown to reduce the risk of heart disease.

Olive oil also contains polyphenols, which protect the lining in your blood vessels and reduce inflammation. A study by the Sapienza University in Rome also found that olive oil can lower LDL or "bad" cholesterol.

Squash

Most vegetables are healthy in one way or another, but squash is one of the healthiest. Studies in animals ingesting squash extract showed reduced levels of both obesity and insulin levels.

The little amount of research done on humans with this extract suggests that it could provide a tremendous reduction in blood sugar levels. Like other vegetables, squash contains high levels of antioxidants.

Avocado

The popularity of these beloved superfoods has exploded in recent years, and for good reason. Avocados are full of monounsaturated fat. This type of fat, when substituted for saturated fats, can decrease a person’s risk of heart disease and even a person’s likelihood of developing type 2 diabetes.

Avocados don't significantly impact blood sugar levels, which makes this fantastic as many high-fiber foods still spike blood sugar levels. Of course, guacamole is a great use of this fruit (yes, it’s technically a fruit), but it's also perfect as a spread for sandwiches or as part of a salad.

Chicken

While most nutritionists want us to eat fish all the time, sometimes you get tired of the surf and need something from the turf. The next best option? Chicken. Poultry, in general, is a fantastic choice. Typically, chicken is very lean while offering plenty of protein. Not to mention, chicken can be used in pretty much anything.

The National Institutes of Health list only turkey and chicken in the “very lean” category as long as it's without the skin. The skin has a lot of saturated fats. Cornish hens and quail are also two more types of poultry that are great for anyone that has diabetes.

Cranberries

The antioxidants in cranberries may lower the risk of heart disease by way of reducing “bad” LDL cholesterol, maintaining “good” HDL cholesterol, and lowering a person’s blood pressure. Cranberries are also rich in anthocyanins, which can reduce insulin levels and cholesterol after a meal.

Given the benefits of cranberries, it’s a wonder people usually reserve them for the holidays. They’re great thrown in green beans or eaten in salads. Just be careful as dried cranberries can have added sugars.

Shirataki Noodles

The konjac root is grown in Japan and processed into noodles or rice call shirataki. Shirataki is high in glucomannan, a viscous fiber that can lower blood sugar by slowing the passage of food through the digestive tract and increase feelings of fullness.

These noodles have been shown to lower blood glucose levels and reduce risk factors for heart disease in those with metabolic syndrome and diabetes. They may not look like much, but you can’t beat a food that’s so low in calories and carbs and is packed with fiber.

Mixed Nuts

Nuts can be fantastic for a person that has diabetes, but the best options are walnuts, almonds, pistachios, and peanuts. Walnuts are the best thanks to the heavy fiber content, but it also has alpha-lipoic acid (ALA), which can help reduce inflammation (according to a study in Diabetes, Obesity, & Metabolism). Almonds have 80 milligrams of magnesium, making them a good source of the nutrient, according to the National Institute of Health.

Pistachios showed in a Cleveland Clinic study that they can improve blood sugar thanks to the monounsaturated fat content that can lower LDL cholesterol. Finally, peanuts have a low glycemic load and can help control blood sugar spikes (according to a study in the Journal of American College of Nutrition). Just be sure to go easy on the dried fruits in the trail mix set, as they can be high in sugar.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R