The traditional Latin American diet is filled with so many grains, many of which are just recently making their way up north. Take quinoa, which hails from the Andean region and dates back thousands of years. The Incas were certainly well versed in many areas, nutrition among them. After all, it was the Incas who recognized the stamina-building value in quinoa. In fact, they called it chisaya mama (the mother of all grains). This easy-to-prepare and nutritionally well-endowed, almost nut-flavored grain, which has a nice, fluffy texture when cooked, is a healthy and flavorful alternative to white rice. This protein-packed grain is also a very good source of manganese, as well as magnesium, iron, copper, and phosphorous, and may be especially valuable for folks who suffer from migraine headaches, diabetes, and atherosclerosis.

Tubers? Where to begin! Let me start by saying that if you’ve never tried the high-carb, nutty, buttery, and smooth flesh of yucca, then you’ve been missing a lot! Don’t be put off by the barklike outside; this tuber is a fabulous alternative to potatoes.

Nuts are key players on my wife’s “yes you can have this as a snack” list! Rich in fiber, and antioxidants, such as vitamin E and selenium, they’re a perfect alternative to unhealthy foods when you’re craving something satisfying—and fast—to munch on! Nuts are also high in fat, but mostly monounsaturated and polyunsaturated fats, such as omega-3—the good fats—which have all been shown to lower LDL cholesterol (see www.healthcastle.com/nuts-benefits.shtml). Even just lightly toasted (no salt, please!), nuts are a great addition to a leafy green salad, adding both variety of flavor and texture. But please note that the toasted nuts—because the oils are altered in the heating process—won’t last as long. Also, keep your fresh nuts in the freezer to give them a longer life.

Beans—a whole host of varieties—have been part of the Latin American diet for centuries. And yes, it’s true: Beans are good for your heart! But there’s so much more. Beans are extremely beneficial in an antidiabetic diet because they rank low on the glycemic scale—unlike “staples” in the American diet like refined grains and baked goods, which often cause the inflammatory, hunger-inducing spike in blood sugar levels. They could even help with lowering the risk of colon cancer. Legumes (dried beans and peas) are also a major source of several nutrients—magnesium, potassium, folate, and cholesterol-lowering fiber—most often missing in Americans’ diets.

That said, here’s the second Latin powerfood on my list…

GARBANZO BEANS: These delicious beans are very high in fiber, which will improve your elimination cycles and support the growth of health intestinal flora. They are very low in natural sugar content, and high in complex carbohydrate content and protein, giving you a steady source of high-quality fuel for balanced energy throughout your day. They also have a warming effect on your body and a calming effect on your mind. Garbanzo beans are used in cooking throughout Latin America and the Caribbean.

Make sure to check back tomorrow when we tackle the Latin fruit category!

One of the reasons I came up with the Hot Latin Diet has a lot to do with being an ob-gyn for over 30 years. Throughout my career, I’ve had hundreds of mommies—and soon-to-be-moms—coming through my office door. What I’ve noticed is that over the past few decades, moms have been gaining significant weight during their pregnancies, and then they haven’t lost the weight—in fact, they have gotten heavier after just two years. We’ve seen an epidemic of obesity in children and type 2 diabetes in females.

I am disturbed by the alarming growth (yes, literally!!) of the entire American population. The statistics speak for themselves: chronic diseases (cardiovascular disease, cancer, and diabetes) are now among the most prevalent, costly, and preventable of all health problems, et they affect the lives of more than 90 million Americans (not to mention the cost of health care); 1.7 million people die annually as a result of chronic disease, which translates into the deaths of seven out of ten people. And despite the fact that chronic diseases are perhaps the most common and costly of health problems, they are also among the most preventable. They can simply be prevented by the food we put in our mouths.

In our quest for balance, it’s interesting to me that everyone—myself included—may have a different reason for getting in shape. Ironically, the main reason, being healthy, doesn’t seem to be in the forefront. But whatever your reasons are, the seven Latin powerfoods can help you get there.

The important thing to remember is that The Hot Latin Diet is not just a diet, but rather a lifestyle change. And by employing the benefits of the seven Latin powerfoods, you can change your life for the better.

Each day for the next week, I’ll be discussing one item from the list of powerfoods, and providing tips on how to live a healthier life; Latino style!

Got a little extra junk in the trunk? It may actually protect you from diabetes, a new study shows.

A type of fat that accumulates around the hips and buttocks called subcutaneous fat helps to improve sensitivity to the hormone insulin, which regulates blood sugar, a study from Harvard researchers found.

Click here to read the full report

Insulin pumps are used by tens of thousands of teenagers worldwide with Type 1 diabetes, but they can be risky and have been linked to injuries and even deaths, a review by federal regulators finds.

Parents should be vigilant in watching their children’s use of the pumps, researchers from the Food and Drug Administration wrote. They didn’t advise against using the devices. But they called for more study to address safety concerns in teens and even younger children who use the popular pumps.

Click here to read the full report

Olympic athlete, Gary Hall Jr., shows the world that having diabetes doesn’t have to slow you down.

Watch this amazing story

When Rachel Leake developed kidney failure from diabetes complications, her daughter, Laura Ashworth, volunteered to give her one of her own kidneys.

Click here to read the full story.

But, when Ashworth, 21, died suddenly of brain damage due to a suspected asthma attack, her kidneys were instead donated to strangers; it is being reported by London’s Daily Mail.