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Diabetic Digest - April 16, 2014


For years everyone has been telling me that steamed foods are they way to go when it comes to your health.

Recently, I discovered an article that suggests that steamed food may help insulin work.

After reading this article and doing a bit more research I think that I might just start steaming all my meals. I'm just worried about having to keep running a hot shower all of the time to make meals. Kidding!


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*-- Diabetic News --*

Steamed Food May Help Insulin Work

Deciding whether to roast or steam a food may do more than change its flavor profile. A study found that eating foods that are steamed or boiled can help insulin work better in overweight women. Some scientific evidence suggests that advanced glycation end products (AGEs)-molecules that become damaged by the attachment of glucose-increase the risk for insulin resistance and diabetes complications. Foods that are toasted, grilled, or otherwise browned have higher levels of AGEs than those cooked with moisture. In the study, 74 overweight women consumed either an AGE-rich diet for four weeks or one with lower levels of AGEs. Participants eating the low-AGE diet had significantly greater insulin sensitivity by the study's end.

Source: Diabetes Care, January 2014

Original Article: Steamed Food May Help Insulin Work

*- Diabetic Recipe -*

Mango Salsa

Servings: 4
Prep time: 10 minutes

1 large ripe mango, peeled and chopped
1/2 small red bell pepper, chopped
1 medium tomato, seeded and cubed
1 scallion, white part and 2 inches green, chopped
2 tablespoons fresh ginger, minced
1 large clove garlic, minced
juice of 1 lime
3 tablespoons cilantro, chopped
salt and pepper, to taste

1. Place the mango in a covered bowl. Add the red pepper, tomato, scallion, ginger, garlic, lime juice, and cilantro.
2. Mix well, cover, and refrigerate until ready to serve.

Nutrition Information
Per serving: 51 calories (5% calories from fat), 1 g protein, trace total fat (0 saturated fat), 13 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 6 mg sodium
Diabetic exchanges: 1 carbohydrate (1/2 fruit, 1 vegetable)

Original Recipe: Mango Salsa


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