Pre-diabetic Diet - Can Diet Help Control Diabetes?
Because of a lot of junk foods and sugary snacks that are sold today, many doctors are suggesting that their patients switch to a pre-diabetic diet. This can be a little confusing to those who have never been officially diagnosed with diabetes though. After all, why worry about a condition that hasn’t happened yet? Well, the main reason is that it can help prevent and reverse the condition in those who have the highest risk of developing it. Want to know more about controlling pre-diabetes with diet? Then, keep reading to find out about all the key facts that prove that this could be one of the best diet plans to try. What is a Pre-Diabetic Diet? A pre-diabetic diet is a way of eating that allows the pancreas a chance to heal. It works by reducing the amount of inflammation and stress in the body by limiting the amount of sugary and fatty foods that are eaten. This is done by following a pre-diabetic diet menu plan that is given to a patient on a pre-diabetes diet PDF. Exercise is an important part of controlling pre-diabetes with diet too though. So a doctor will usually recommend that aerobic activities be performed for about an hour a day, such as walking or biking. Unlike other types of diets, there is a lot of emphasis on what liquids are consumed with a pre-diabetic diet. Drinking plenty of water is encouraged because it helps flush out the extra sugar from the body. But alcoholic beverages, sodas, and sweetened teas are prohibited because they work against the main goal to reduce sugar intake. [1] What Foods Are Used for the Pre-Diabetes Prevention Diet? Part of the main reason that people who want to try this diet need a pre-diabetes diet PDF is that the pre-diabetic diet food list of acceptable foods that can be eaten is fairly long. They also need to be eate Continue reading >>
5 Reasons Why Diabetics Should Avoid Glucerna Nutritional Shakes
Glucerna has been heavily promoted by Abbot Laboratories as a healthy meal replacement for folks with Type 2 diabetes. Many doctors and dieticians are also recommending the supplement to their diabetic clients especially those who have a hectic lifestyle and may not have the time to cook a proper meal. On Glucerna’s website it says, “That’s where great-tasting Glucerna shakes and bars can help. Glucerna contains CARBSTEADY®, unique blends of slow-release carbohydrates that can help minimize your blood sugar spikes.” When some of my clients ask me if they should Glucerna as a meal replacement shake and/or to drink it when they are in a rush and don’t have time for a low carb meal, I always tell them to avoid Glucerna completely if they want to not only control their Type 2 diabetes but also to reverse the condition and be completely medication free. So, why do I give such advice when doctors and dieticians actually tell them it’s perfectly fine for Type 2 diabetics to consume Glucerna? Very simple, I don’t think any doctor or dietician reads the ingredients list and the nutritional profile of the supplement at all. The Nutritional Profile of Glucerna Let’s first take a look at the nutritional profile of the Glucerna Advanced Shake. At a serving size of 8 fl oz or 237 ml it has only 3 grams of fiber but 27 grams of carbohydrates with 6 grams of sugar. We minus the 3 grams of dietary fiber which leaves 24 grams of carbs nett; so even though it’s listed on the nutritional profile that there’s only 6 grams of sugar, in reality it’s a full 24 grams. Now ALL these 24 grams of carbohydrates will be metabolized into glucose and give a blood sugar spike! Of all the macronutrients carbohydrates spike blood sugar the most, followed by protein and lastly fat. Continue reading >>
How To Count Carbs In 10 Common Foods
What are carbohydrates? Carbohydrates are sugar-based molecules found in many foods, from cookies to cantaloupes. If you have diabetes, planning your carb intake—and sticking to the plan—is critical to keep blood sugar on an even keel and to cut your risk of diabetes-related problems like heart disease and stroke. Whether or not you have diabetes, you should aim to get about half your calories from complex carbohydrates (which are high in fiber), 20-25% from protein, and no more than 30% from fat, says Lalita Kaul, PhD, RD, a spokesperson for the American Dietetic Association. How to read a food label The Nutrition Facts label lists the total amount of carbohydrates per serving, including carbs from fiber, sugar, and sugar alcohols. (If you're counting carbs in your diet, be aware that 15 grams of carbohydrates count as one serving.) Sugar alcohols are often used in sugar-free foods, although they still deliver calories and carbs. Sugar alcohols and fiber don't affect blood sugar as much as other carbs, because they're not completely absorbed. If food contains sugar alcohol or 5 or more grams of fiber, you can subtract half of the grams of these ingredients from the number of total carbs. (See more details at the American Diabetes Association and University of California, San Francisco.) How many carbs per day? If you eat 2,000 calories a day, you should consume about 250 grams of complex carbohydrates per day. A good starting place for people with diabetes is to have roughly 45 to 60 grams of carbs per meal and 15 to 30 grams for snacks. While snacks are key for people with diabetes who use insulin or pills that increase insulin production (otherwise, they run the risk of low blood sugar), they aren’t essential for non-insulin users. The goal for anyone with diab Continue reading >>
How Many Carbs A Day Can A Prediabetic Eat?
Continue Learning about Prediabetes Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs. Continue reading >>
15+ Best And Worst Foods For Your Prediabetes Diet Plan
Worst breakfast: bagels, breakfast cereals, or bacon Highly refined grains like bagels made from white flour and cereals are bad breakfast choices because they lack the fiber that blunts your blood sugar response. (Besides, some cereals are packed with sugar; you have to look at the nutrition label carefully.) You can still eat these on occasion, but you should aim to limit these in your diet, says Jill Weisenberger, RD, author of Diabetes Weight Loss Week By Week. Bacon also shouldn't be an "everyday food," she says. "People think, 'oh, it doesn't have carbs,' but there are so many things about it that are not a good idea for prediabetics," she says. For one, it's linked to colon cancer, something people with type 2 diabetes are already at an increased risk of. Best breakfast: eggs and avocado Eggs are one food that Weisenberger likes to recommend to clients, mainly because there are so many ways to cook them. Besides being fast and easy to prepare, they're also a good source of protein for people with prediabetes. And while you may be nervous about the cholesterol, research shows that in the context of a healthy diet, eating eggs doesn't have a negative effect on your heart health. Avocado also tops this list because it's rich in monounsaturated fatty acids, heart healthy fats that have been shown to improve fasting blood glucose levels. Worst lunch: a deli sandwich Veering away from processed meats, including deli meat, is a good idea. In one 2010 Harvard review of the research, people who ate about 2 ounces of processed meats per day had 19 percent higher odds of type 2 diabetes, and 42 percent higher risk of cardiovascular disease. (Unprocessed meats didn't up likelihood of either disease, the researchers discovered.) Sodium and nitrates in processed meats may impa Continue reading >>
A Diabetic's Guide To Counting Macros - Nick Cheadle
Overview Guide to Counting Macros for Diabetics Counting macros and figuring out your numbers is a simple process. So many people fret over the calculations, or think that they need some kind of magic, complex formula, or that theres one method thats right and will give them the perfect diet plan. Macro calculators are great for getting a base point to start with, and from there you adjust depending on progress. Want to calculate your own macros right now? [INSERT MACROS FOR CUTTING/ BULKING ARTICLES] Typically, almost everyone can use exactly the same macro template, and simply track to achieve their goals. You dont need to worry too much over meal timings, the glycemic index, food choices (provided you get enough fibre) or even workout nutrition. Provided you hit your numbers, youre fine. One exception to this rule though, is diabetics. Diabetes is a metabolic disease that comes in two forms. Type I diabetes occurs when your body stops producing insulin (the hormone thats responsible for dealing with carbohydrate) and so you have to start injecting insulin. Forget to take your insulin, and you can go hyperglycaemic. In extreme cases, this can be life threatening. Type I diabetes often develops during childhood or adolescence. This is typically more lifestyle related, and being overweight, inactive and sedentary are contributing factors. Type II diabetics still produce some insulin, but not enough, meaning theyre what are known as insulin resistant. This can often be managed through diet and exercise, as blood sugar levels can be brought down by following a sensible eating plan and starting to train. Before following any style of diet as a diabetic, you should consult your doctor. While the tips in this article all work in theory, you cant be too careful, so take a vi Continue reading >>
Low Carb Diet: The Beginner’s Guide
If you are confused about whether to eat a low carb diet, low-fat or fat-free diet, the confusion ends here in this guide to low carb eating. For years, many people bought into the myth that increasing fat in the diet could lead to all sorts of health issues, especially heart disease. The food supplies responded by producing every food imaginable labeled ‘fat-free.’ However, in the past several years, many health professionals are embracing the fact that a low carb diet that is higher in protein and fat is a much better way to eat in order to avoid obesity and other chronic diseases (1, 2). Many of the studies of low-carbohydrate diets have been conducted on people that are already dealing with health issues such as heart disease, diabetes and metabolic syndrome. The one thing people on low-carbohydrate diets have in common is improvement in the following areas: Reduced LDL (bad) cholesterol Increased HDL (good) cholesterol Improved triglycerides Stable blood sugar levels Weight loss One of the best benefits of eating a low-carbohydrate diet is it helps you focus on eating whole, real foods and eliminate highly processed foods that are often full of chemicals, artificial flavorings, additives and preservatives. The studies also prove that a low-carbohydrate diet is easier to stay with because it reduces hunger. You are allowed to eat until you are full (6). I included each study that had data on how many people made it to the end. Average for low-carb diets: 79,51% Average for low-fat diets: 77,72% The results are clear. Low-carb diets are easier to stick to. What Are Carbohydrates? Carbohydrates are the starches, fibers and sugars found in fruits, vegetables, milk products and grains. Carbohydrates are one of the three main sources of energy for the body amongst Pr Continue reading >>
Basic Diabetes Meal Plan
Diabetes meal planning starts with eating a well-balanced diet that includes carbohydrates (carbs), protein, and fat. Carbs (found in starches, fruit, vegetables, milk/yogurt and sweets) turn into sugar (glucose) in the body. The body needs carbs for energy. Eating too many carbs can raise blood glucose levels too much, but it is important not cut out these foods. Eating too few carbs may cause your blood glucose to go too low. Eating a moderate amount of carbs at each meal, with a balanced intake of protein and fat, will help your blood glucose stay in a healthy range. Here are some tips to get you started. Your dietitian will give you more specific information when you meet with him or her. Limit your intake and portion sizes of high-sugar foods to 2 or 3 times a week or less. These include: Cakes (frosted, layer, plain), pies, and cookies Candy (hard tack, chocolate, nougats, etc.) Jelly, jam, and preserves Table sugar, honey, molasses, and syrup Regular ice cream, sherbet, regular and frozen yogurt, fruit ices, and Popsicles Regular soft drinks, fruit drinks (canned or concentrated), and drink mixes with sugar added Milkshakes, chocolate milk, hot cocoa mix Sugar coated cereals, granola, breakfast/snack bars Canned fruits with heavy syrup, dried fruit, fruit roll-ups, candied fruit Iced sweet breads, coffee cakes, breakfast rolls, and donuts Avoid the following: Table sugar, honey, molasses and syrup Regular soft drinks, fruit drinks (canned or concentrated), and drink mixes with sugar added Milkshakes, chocolate milk, hot cocoa mix Canned fruits with heavy syrup Eat 3 well-balanced meals a day and a small snack at night. Each meal should contain both carbs and protein. When planning meals, select a variety of foods from each food group, and watch your portion sizes Continue reading >>
Cda: Sugars Position Statement
Page 1 Canadian Diabetes Association: Sugars Position Statement The Canadian Diabetes Association recommends Canadians: 1. Limit intake of free sugarsa to less than 10% of total daily calorie (energy) intake. This is approximately 50g (12 teaspoons) of free sugars consumption per day based on a 2000 calorie diet.b 2. Limit intake of sugar sweetened beverages (SSB) and drink water in its place. 3. Promote intake of whole foods and reduce intake of free sugars throughout life for overall health. The Canadian Diabetes Association recommends that: 1. The Government of Canada introduce a tax on SSBs and use the revenues generated to promote the health of Canadians. 2. The Government of Canada ensures clear nutrition labelling for packaged foods including the amount of free sugars on the Nutrition Facts Table. 3. Federal, Provincial and Territorial Governments immediately operationalize the World Health Organization (WHO) set of recommendations to prevent the marketing of foods and beverages to children. 4. A Federal, Provincial and Territorial Working Group on Food and Beverage Marketing to Children is convened to develop, implement and monitor policies to restrict food and beverage marketing to children. 5. Federal, Provincial and Territorial governments support improved access to and affordability of nutritious foods in all regions. 6. The Government of Canada implement legislation to require labeling of free sugars on menu labels in restaurants so Canadians can make more informed choices about the foods they eat. 7. Recreational events, schools, recreation facilities, and government spaces not offer SSBs for purchase. 8. Recreational events, schools, recreation facilities, and government spaces provide free water for consumption. a Free sugars are those sugars that are re Continue reading >>
Episode 15 - Melissa's Journey With Prediabetes | Innovate Your Life
Prediabetes story: getting a diagnosis of prediabetes, what I did and some great low-carb snack recipes! Today we will be talking about: Prediabetes and some great low-carb snack recipes! Getting diagnosed with prediabetes and what you can do about it? What are some of the items a person with prediabetes can eat? What are some great low-carb snack recipes? Please note this blog and podcasts are not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. What is prediabetes and how many people have it? Having prediabetes means your blood glucose (or sugar) levels are higher than normalbut not high enough to be diagnosed as diabetes. It can be called early diabetes. 86 million Americans now have Prediabetes, affects more than 38% of US adults thats 1 out of 3 adults! And of those 86 million, 9 out of 10 of them dont even know they have it. Not all people with pre-diabetes will develop diabetes, but the majority will. In fact, up to 70% of those with pre-diabetes may acquire the diabetes over their lifetime. Almost 10% of America has diabetes when you then add the almost 40% of prediabetic together; that equals 50% or 1 out of every 2 Americans. So listen it up. It could be you. Having too much glucose in the blood stream can cause damage to your blood vessels and organs. Diabetes causes accelerated aging of the blood vessels and artery plaque. Complications include nerve damage, kidney disease, blindness, heart disease, stroke, hearing loss, and eye diseases like cataracts and glaucoma, etc. If you have prediabetes, join a CDC-recognized lifestyle change program. It can help you lose weight, become more active, and prevent or delay type 2 diabetes. To learn more about the diabetes preventi Continue reading >>
Prediabetes In South Asians
What is prediabetes? Prediabetes is when your blood sugar is higher than normal, but not high enough to make you diabetic. If you have prediabetes, take this opportunity to make immediate lifestyle changes to prevent the onset of diabetes. Read the following information and see our PRANA video on prediabetes. Back to top How is prediabetes measured? There are three main types of tests that diagnose prediabetes. The most common test is a fasting blood sugar (FBS), which is typically measured the morning after an overnight fast (10 to 12 hours). If your FBS is less than 126 but more than 99 mg/dL, then you have prediabetes. If you want to be specific, you can say you have impaired fasting glucose or IFG, which is one type of prediabetes. The second type of test is called the A1C or glycohemoglobin test which has been used to monitor individuals with established diabetes. The A1C test indicates your average blood sugar levels over the past 2-3 months. A level between 5.7-6.4 percent may indicate an increased future risk of diabetes. A value of 6.5% or greater would indicate diabetes. No fasting is required to have this test done. For more information on this test, go to glycohemoglobin. The final test is called a glucose tolerance test, in which you drink a sugar-sweetened drink and then have your blood sugar checked two hours later. If your blood sugar is 140 to 199 mg/dl, then you have impaired glucose tolerance or IGT which also falls under the category of prediabetes. This test is less commonly done due to the convenience and ease of the fasting blood sugar and A1C tests. Back to top Why is prediabetes common in South Asians? South Asians have a very high prevalence of diabetes, so it makes sense that prediabetes is epidemic in this population. A combination of genetic Continue reading >>
A Diabetic & Prediabetic Diet Ultimate Faq
According to a 2011 study by the Centers for Disease Control and Prevention, there are 25.8 million people, or over 9% of the U.S. population that are affected by either type 1 or type 2 diabetes. For those with diabetes, it's necessary to follow a diabetic or prediabetic diet depending upon whether you have type 1 or type 2 diabetes respectively. This diet takes into account your health and ensures you eat only foods that will help to improve your blood sugar control and insulin sensitivity. Here are some of the most Frequently Asked Questions about a diabetic and prediabetic diet: Q: What is a Diabetic Diet? A: A Diabetic Diet is one that helps to control your blood sugar levels by eating primarily low-carb foods. A good diabetes diet plan involves plenty of: The diet should steer clear of: It's actually a fairly simple diet plan to follow, once you understand which foods are good for your blood sugar levels and which aren't. Q: Is it different from a Prediabetic Diet? A: A Prediabetic diet focuses mostly on weight loss, while a Diabetic Diet focuses primarily on blood sugar control. The foods promoted as "healthy" are fairly similar with both diets. The primary difference is the Prediabetic Diet is designed to combat body fat as well. That's not to say a Diabetic Diet can't be effective for weight loss. The foods you eat are mostly low in calories, sugar, and fat, so you may be able to see effective weight loss over the course of your Diabetic Diet. Q: How many carbs per day on a Diabetic Diet? A: The amount of carbohydrates you consume on your Diabetic Diet will be determined by your: The larger and more active, the more carbs you need. The smaller and more sedentary, the fewer carbs required for healthy body function. All of this information will be provided by Continue reading >>
How To Count Carbs
By Terri D'Arrigo WebMD Feature When you have diabetes, it’s important to balance your carbs with your medication. Have too many carbs and not enough medication and your blood sugar can soar. Too few carbs and too much medication and it can crash. Neither is good. Counting the carbs you eat at each meal or snack can help you balance them with your medications and keep your blood sugar stable. How Many Carbs Should You Eat in Each Meal? Half of each meal. The U.S. Department of Agriculture recommends that you get between 45% and 65% of your calories from carbs. You could think of this as half your plate at each meal can be taken up by carbs. Carbohydrates in grams. To be more precise, count the carbs. You can see how many grams of carbohydrates are in packaged foods by reading the nutrition facts labels. For non-packaged foods, you can look this information up online. The Recommended Daily Allowance (RDA) for carbs is 130 grams per day. Per meal this comes to about: 60-75 grams of carbohydrates per meal for men 45-60 grams per meal for women Carbohydrate choices. This can help you eyeball the number of carbs you’re going to eat once you know approximately how many carbs are in different foods. Using this method, you have a certain amount of “carb choices” you can have in a meal or snack. Men can have 4 to 5 carb choices per meal Women can have 3 to 4 carb choices per meal Whether you’re a man or woman, snacks should be 1 or 2 carb choices So what is a "carb choice" or serving of carbs? A carb choice is an amount of food that has about 15 grams of carbs in it. For example, 1 slice of bread is one carb choice. But 1/4 of a large baked potato is also one carb choice. So having a whole baked potato could blow your whole carb choice budget for one meal. You can find Continue reading >>
How To Reverse Type 2 Diabetes
Do you have type 2 diabetes, or are you at risk for diabetes? Do you worry about your blood sugar? Then you’ve come to the right place. The disease diabetes (any type) means that you have too much sugar in your blood. This page will show you how to best check this. You can normalize your blood sugar naturally as needed – without pills, calorie counting or hunger. Many people have already done so. As a bonus, a normalized blood sugar usually makes you healthier and leaner. Table of contents: A disastrous epidemic Two types of diabetes Normalize your blood sugar Become your own evidence A disastrous epidemic What’s wrong? Why do more and more people become diabetic? In the past, before our modern Western diet, diabetes was extremely rare. The disease is now becoming more and more common. Around the world, more and more people are becoming diabetic: The number of people with diabetes is increasing incredibly rapidly and is heading towards 500 million. This is a world epidemic. Will someone in your family be affected next? Your mother, father, cousin, your child? Or you? Is perhaps your blood already too sweet? Those affected by the most common form of diabetes (type 2) normally never regain their health. Instead, we take for granted that they’ll become a little sicker for every year that goes by. With time they need more and more drugs. Yet, sooner or later complications emerge. Blindness. Dialysis due to faulty kidneys. Dementia. Amputations. Death. Diabetes epidemic causes inconceivable suffering. Fortunately, there’s something that can be done. We just need to see through the mistake that has led to the explosion of disease – and correct it. This can normalize your blood sugar. Many have already succeeded in doing this. If you already know that you are diabe Continue reading >>
Low Carb Vs. High Carb - My Surprising 24-day Diabetes Diet Battle
Twitter summary: What I learned from doubling my carb intake: the same average blood sugar, but four times as much hypoglycemia, more work, stress, & danger. As a teenager, I ate a high carb diet that included lots of Goldfish crackers, white sandwich bread, pasta, and white potatoes. It was tasty, but it put my blood sugars on a wild roller coaster every single day. Things turned around in college when I learned about nutrition, got on CGM, and spent time with health conscious friends. I soon realized that eating less than 30 grams of carbs at one time was a complete gamechanger. I’ve stuck with that approach ever since. But is this lower carb method actually better for my blood sugars, or have I just been fooling myself? To find out, I took on a somewhat terrifying self-tracking experiment: 12 days of my usual, lower-carb diet, which averaged 146 grams of carbs per day (21% of daily calories). My carbs were primarily from nuts, seeds, vegetables, and a bit of fruit. 12 days of a higher-carb, high whole-grain diet, which averaged 313 grams of carbs per day (43% of my daily calories). My sources of carbs were NOT junk food: plain oatmeal, whole wheat bread, quinoa, wild rice, and fruit. Neither of these was unrealistic. My lower-carb diet was nowhere near Atkins level (20 grams per day), and the higher-carb diet was consistent with the “average” 45% carb diet in people with diabetes (according to ADA). Even though this was a one-person (n=1) experiment, I wanted to be as scientific and fair as possible: eating whole, unprocessed foods in both periods; counting and tracking every single gram of carbohydrate (LoseIt! app); wearing CGM 24/7 and downloading the glucose data to document what happened (Dexcom G5 and Clarity); taking insulin before meals (5-15 minutes pr Continue reading >>
