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10 Diabetes “Power Foods”

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Oats are a whole grain, so they are a great start toward healthy right off the bat.

Oats are most noted for bringing a specific soluble fiber called beta-glucans to the rescue. Beta-glucans, technically in a class of carbohydrates called gums, are especially effective at lowering bad LDL cholesterol levels.

Studies have also shown that oats help moderate after-meal blood glucose response and improve insulin sensitivity. Oats also contribute to satiety — fullness — helping to reduce appetite. Oatmeal, of course, has long been a breakfast standard, and it’s hard to argue with a strategy that starts your day with this power food. But a bowl of hot oatmeal in the morning isn’t the only place you can get the soluble fiber from oats. Oatmeal makes great filler for meat dishes like meatloaf, and you can add oats or oat bran, which concentrates the beta-glucans even more, to yogurt or smoothies.

Remember, oatmeal is a grain, grains are carbohydrates, and carbohydrates need to be counted for blood glucose control. One-quarter cup of dry oatmeal equals one carb choice — 15 grams carbohydrate.

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