Well summer is upon us and with that comes the idea of fresh picked vegetables from a farmer’s market or from your own garden. This is the time of year when local produce is in abundance and you will find that it’s easy to find diabetic foods among the fresh choices.
One choice to consider is Swiss chard. Swiss chard can also be found in your market under the name “chard” or “rainbow chard”. It is a dark, green leafy vegetable that is a member of the beet family. It is a fabulous choice for diabetics, as reported in http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16
But alongside of kaempferol, one of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid. Syringic acid has received special attention in recent research due to its blood sugar regulating properties. This flavonoid has been shown to inhibit activity of an enzyme called alpha-glucosidase. When this enzyme gets inhibited, fewer carbs are broken down into simple sugars and blood sugar is able to stay more steady. It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.
Here is a recipe that will leave you wanting more of this great vegetable!
Roasted Chard and Feta
- 1 bunch chard, stems and leaves separated
- 1 large onion, diced
- 1 tsp olive oil
- 3 oz crumbled non-fat feta cheese
- salt and pepper to taste
Preheat oven to 350 F. Lightly grease a baking sheet with nonstick spray or olive oil. Chop chard stems and spread stems and onions onto baking sheet. Bake for approximately 15 minutes, until onions and stems have softened. Rinse chard leaves and tear into bite size pieces. Toss leaves with olive oil, salt and pepper. Spread leaves over stems and onions on baking sheet. Top with crumbled feta and bake another 20 minutes.
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