Taming Type 2 Diabetes

Diabetes has reached epidemic proportions in the United States. According to the American Diabetes Association, roughly 7 percent of the population, or more than 20 million people, suffer from the disease. And in this population, certain groups display a tendency to develop it; one of these groups is African American women.

In the case of Type 2 Diabetes, many diabetics believe that their dietary habits have been the root of the cause, but studies also show that certain foods can actually lower diabetes risk. Magnesium-rich whole grains have been found to lower diabetes risk in white women, and newer research indicates that the same benefits may apply to black women.

Women with the highest intake of magnesium (approximately 244 milligrams a day on average) had 35 percent lower risk of developing diabetes than those who only consumed about 115 milligrams a day. One or more servings a day of whole grains lowered the risk of diabetes by 31 percent; that’s right: whole grains not a magnesium supplement.

Switching from refined grains to whole grains, can possibly also improve insulin sensitivity, blood glucose control and weight control as well as reducing risks such as heart disease and hypertension.

All that going for them, and they are readily available in the grocery store in breads, pastas, etc., If you’d like to try something a little more interesting than whole grain toast, try this recipe:

Chicken and Brown Rice Salad
(6 servings)

• 2/3 cup bottled fat-free Italian salad dressing
• 6 small skinless, boneless chicken breast halves
• 1 cup loosely packed frozen French-cut green beans
• 3 cups cooked brown rice, chilled
• 1 14-oz. can artichoke hearts, drained and quartered
• 2 cups shredded cabbage with carrot
• Lettuce leaves

1. Put 3 T Italian salad dressing in bowl. (Reserve the remaining dressing.)

2. Grill the chicken breasts for about 12 to 15 minutes – turning once midway — until they are tender and no longer pink. During the last 2 minutes of grilling, brush the chicken with the 3 tablespoons of Italian salad dressing.

3. Rinse the green beans in cool water and drain well. In a large bowl, toss the beans, chilled rice, artichoke hearts, and cabbage and carrot mix. Pour the rest if the Italian salad dressing over the rice mixture and toss to gently coat.

4. Slice the grilled chicken. On four plates, arrange the lettuce leaves and top them with the rice mixture and sliced chicken.

Nutrition Facts Per Serving: Calories 280, Total Fat (g) 3, Saturated Fat (g) 1, Monounsaturated Fat (g) 1, Polyunsaturated Fat (g) 1, Cholesterol (mg) 68, Sodium (mg) 637, Carbohydrate (g) 30, Total Sugar (g) 4, Fiber (g) 5, Protein (g) 31, Vitamin A (DV%) 0, Vitamin C (DV%) 0, Calcium (DV%) 0, Iron (DV%) 0