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6 Foods That Prevent Diabetes

11 Foods To Avoid With Diabetes

11 Foods To Avoid With Diabetes

Diabetes is a chronic disease that has reached epidemic proportions among adults and children worldwide (1). Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness and other complications. Prediabetes has also been linked to these conditions (2). Importantly, eating the wrong foods can raise your blood sugar and insulin levels and promote inflammation, which may increase your risk of disease. This article lists 11 foods that people with diabetes or prediabetes should avoid. Carbs, protein and fat are the macronutrients that provide your body with energy. Of thesen three, carbs have the greatest effect on your blood sugar by far. This is because they are broken down into sugar, or glucose, and absorbed into your bloodstream. Carbs include starches, sugar and fiber. However, fiber isn't digested and absorbed by your body in the same way other carbs are, so it doesn't raise your blood sugar. Subtracting fiber from the total carbs in a food will give you its digestible or "net" carb content. For instance, if a cup of mixed vegetables contains 10 grams of carbs and 4 grams of fiber, its net carb count is 6 grams. When people with diabetes consume too many carbs at a time, their blood sugar levels can rise to dangerously high levels. Over time, high levels can damage your body's nerves and blood vessels, which may set the stage for heart disease, kidney disease and other serious health conditions. Maintaining a low carb intake can help prevent blood sugar spikes and greatly reduce the risk of diabetes complications. Therefore, it's important to avoid the foods listed below. Sugary beverages are the worst drink choice for someone with diabetes. To begin with, they are very high in carbs, with a 12-ounce (354-ml) can of soda prov Continue reading >>

14 Fantastically Healthy Foods For Diabetics

14 Fantastically Healthy Foods For Diabetics

When you think of managing blood sugar, odds are you obsess over everything you can't have. While it's certainly important to limit no-no ingredients (like white, refined breads and pastas and fried, fatty, processed foods), it's just as crucial to pay attention to what you should eat. We suggest you start here. Numerous nutrition and diabetes experts singled out these power foods because 1) they're packed with the four healthy nutrients (fiber, omega-3s, calcium, and vitamin D) that make up our Diabetes DTOUR Diet, and 2) they're exceptionally versatile, so you can use them in recipes, as add-ons to meals, or stand-alone snacks. 1. Beans Beans have more to boast about than being high in fiber (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams). They're a not-too-shabby source of calcium, a mineral that research shows can help burn body fat. In ½ cup of white beans, you'll get almost 100 mg of calcium—about 10% of your daily intake. Beans also make an excellent protein source; unlike other proteins Americans commonly eat (such as red meat), beans are low in saturated fat—the kind that gunks up arteries and can lead to heart disease. How to eat them: Add them to salads, soups, chili, and more. There are so many different kinds of beans, you could conceivably have them every day for a week and not eat the same kind twice. 2. Dairy You're not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yogurt. One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taking in less of both Continue reading >>

10 Foods That Can Help Prevent Diabetes

10 Foods That Can Help Prevent Diabetes

Diabetes is an epidemic in the United States, with about 29 million people who have it, another 8 million who are undiagnosed and 86 million who are considered pre-diabetic, according to the American Diabetes Association. Type 2 diabetes, the most common form, is a disease in which the body’s cells don’t use insulin properly. At first, the pancreas makes more insulin to get glucose into the cells, but over time, the pancreas can’t make enough to keep blood glucose levels normal and the result is type 2 diabetes. Type 2 diabetes increases a person’s risk for several health conditions including high blood pressure, heart disease and stroke. It’s also responsible for as many as 12 percent of deaths in the U.S., three times higher than previous estimates, a January 2017 study in the journal PLOS ONE found. Although genetics can increase your chances of developing type 2 diabetes, both diet and exercise also play a big role. In fact, people with pre-diabetes who lost just 5 to 7 percent of their body weight reduced their risk by 54 percent, a study out of John Hopkins in July 2013 found. Here, experts weigh in with 10 foods that balance your blood sugar and can prevent diabetes: 1. Apples You might think fruit is off the menu because of its sugar content, but fruit is filled with vitamins and nutrients that can help ward off diabetes. Apples are one of the best fruits you can eat because they’re rich in quercetin, a plant pigment. Quercetin helps the body secrete insulin more efficiently and wards off insulin resistance, which occurs when the body has to make more and more insulin to help glucose enter the cells. Insulin resistance is the hallmark characteristic of type 2 diabetes. “It’s filled with antioxidants, and also there’s fiber in the fruit that nat Continue reading >>

Choose More Than 50 Ways To Prevent Type 2 Diabetes

Choose More Than 50 Ways To Prevent Type 2 Diabetes

Reduce Portion Sizes Portion size is the amount of food you eat, such as 1 cup of fruit or 6 ounces of meat. If you are trying to eat smaller portions, eat a half of a bagel instead of a whole bagel or have a 3-ounce hamburger instead of a 6-ounce hamburger. Three ounces is about the size of your fist or a deck of cards. Put less on your plate, Nate. 1. Drink a large glass of water 10 minutes before your meal so you feel less hungry. 2. Keep meat, chicken, turkey, and fish portions to about 3 ounces. 3. Share one dessert. Eat a small meal, Lucille. 4. Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less. 5. Make less food look like more by serving your meal on a salad or breakfast plate. 6. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full. 7. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV). How much should I eat? Try filling your plate like this: 1/4 protein 1/4 grains 1/2 vegetables and fruit dairy (low-fat or skim milk) Move More Each Day Find ways to be more active each day. Try to be active for at least 30 minutes, 5 days a week. Walking is a great way to get started and you can do it almost anywhere at any time. Bike riding, swimming, and dancing are also good ways to move more. If you are looking for a safe place to be active, contact your local parks department or health department to ask about walking maps, community centers, and nearby parks. Dance it away, Faye. 8. Show your kids the dances you used to do when you were their age. 9. Turn up the music and jam while doing household chores. 10. Work out with a video that shows you how to get active. Let's go, Flo. 11. Deliver a message in person to a co-worke Continue reading >>

Foods To Eat To Help Prevent Diabetes

Foods To Eat To Help Prevent Diabetes

Why is meat consumption a risk factor for diabetes? Why does there appear to be a stepwise reduction in diabetes rates as meat consumption drops? Instead of avoiding something in meat, it may be that people are getting something protective from plants. Free radicals may be an important trigger for insulin resistance, and antioxidants in plant foods may help. Put people on a plant-based diet, and their antioxidant enzymes shoot up. So, not only do plants provide antioxidants, but they may boost our own anti-endogenous antioxidant defenses, whereas, on the conventional diabetic diet, they get worse. In my video, How May Plants Protect Against Diabetes, I discuss how there are phytonutrients in plant foods that may help lower chronic disease prevalence by acting as antioxidants and anti-cancer agents, and by lowering cholesterol and blood sugar. Some, we’re now theorizing, may even be lipotropes, which have the capacity to hasten the removal of fat from our liver and other organs, counteracting the inflammatory cascade believed to be directly initiated by saturated-fat-containing foods. Fat in the bloodstream—from the fat in our bodies or the fat we eat—not only causes insulin resistance, but also produces a low-grade inflammation that can contribute to heart disease and non-alcoholic fatty liver disease. Fiber may also decrease insulin resistance. One of the ways it may do so is by helping to rid the body of excess estrogen. There is strong evidence for a direct role of estrogens in the cause of diabetes, and it’s been demonstrated that certain gut bacteria can produce estrogens in our colon. High-fat, low-fiber diets appear to stimulate the metabolic activity of these estrogen-producing intestinal bacteria. This is a problem for men, too. Obesity is associated wi Continue reading >>

Avoid These 6 Foods For Diabetes

Avoid These 6 Foods For Diabetes

Postedin Featured , Food & Nutrition Posted on Diabetes is something which can be controlled and overcome if you keep a track of what you eat. While most of them might be telling you what foods to eat for Type 2 Diabetes , many do NOT tell the foods that you arent supposed to eat or avoid. Getting to know the foods for diabetes to be avoided will help you prevent the blood sugar levels from increasing in your body. Take a look at these 6 foods for diabetes to be avoided. Most of the bakery food items are delicious and sweet. Pastries, donuts, etc. might tempt your taste buds but arent necessarily healthy if you are looking from a health point of view. Make sure that you avoid bakery food or any food which is rich in sweet content. Unless and until you are eating a diabetic friendly biscuit or the ones that are made of wheat/ oats, biscuits, in general, contain cream and sugar. This is again something which can increase your blood sugar levels. The salt content in them might also be a hindrance to the normal functioning of your kidneys. It is advisable that you steer clear of sugary biscuits or the ones whipped with cream. 3. Simple Carbs Candies, Table Sugar or Syrup Simple carbs might not be too much of an issue initially, but they are broken down into sugar and this might be a problem. Additionally, these arent rich in any other nutrients like fiber, minerals or vitamins. They are simply an addition of sugar to your body which you ought to avoid. Starchy veggies like potatoes contain carbs which add on to your carbohydrate intake. Foods rich in starch also do not have enough protein to balance the carbs and it is essential to avoid excessive carbs at all costs. If you are diabetic, you can always have excess protein but not excess carbohydrates. You can have brown ri Continue reading >>

6 Foods That Stop Diabetes

6 Foods That Stop Diabetes

Diabetes is rampant in America with 18.8 million people diagnosed with the disease and 7 million undiagnosed. The majority have Type 2 diabetes, and obesity caused by overeating is generally recognized as the major cause. In addition to eating too much food, we are also consuming the wrong kinds of foods, says Ray Sahelian, M.D., a nationally recognized expert on supplements and author of Mind Boosters. Our diets include too many high-carb, highly processed foods and too many simple sugars, which stress the body, he tells Newsmax Health. The body becomes unable to respond properly to insulin, and the result is diabetes. "With diabetes, the body's pancreas doesn't produce enough insulin to maintain normal blood sugar levels," says Dr. Sahelian. "People with Type 1 diabetes produce little or no insulin. People with Type 2 diabetes may continue to produce enough — perhaps even too much — but insulin receptors on cells develop resistance, a condition that prevents the body from using glucose effectively." Sugar continues to circulate in the blood and build up. The health results are devastating and include increased risks for heart disease, nerve damage, blindness, and kidney damage. A diet high in fruits and vegetables and low in processed foods fights diabetes, and specific foods help prevent Type 2 diabetes as well as help reverse the condition. Six of the most powerful are: Blueberries. Several studies have found that blueberries help improve insulin sensitivity, reversing the process that leads to diabetes. One government-funded study followed health professionals for as long as 24 years, and found that eating two or more servings of blueberries a week lowered diabetes risk by 23 percent, and another study published in the British Medical Journal found that replaci Continue reading >>

Nine Foods That Prevent And Combat Diabetes

Nine Foods That Prevent And Combat Diabetes

Can controlling your blood sugar levels and preventing Diabetes complications can be as simple as eating the right foods? The answer is yes. Certain foods are overflowing with nutritional substances that stabilize the blood sugar levels, protect out heart, and even save our vision from the harmful effects of Diabetes. The following 9 foods can give us all a great advantage in our war against Diabetes: 1. Cold Water Fish As if getting Diabetes isn't hell enough, those that suffer this disease have doubled their chance to suffer from heart disease. That is why a diet rich in the Omega-3 amino acid, also known as 'the good fat' in cold water fish, can help reduce the levels of 'bad' cholesterol while raising the levels of 'good' cholesterol. 2. Cinnamon A research in Maryland, at the Human Nutrition Institute, found that if you add just half a spoon of Cinnamon a day to your diet, your cells will gradually become more sensitive to insulin. This means that they will metabolize sugar into energy in a more efficient process, and so will control the blood sugar levels better. Diabetes patients who received an extract of cinnamon every day for 40 days straight experienced a noticeable reduction of sugar levels in the blood after eating, as well as marked improvements to the health of their hearts. Don't forget - You can add cinnamon to almost anything. So keep it handy when cooking and add just a bit every day, it may prolong your life! As you may already know, people who suffer from diabetes often have a shortage of vitamin C. So citrus fruits, chalk full of vitamin C as well as loads of antioxidants - are a great choice. At a long-term research in Finland, researchers found that men who ate the largest amount of apples had 20% less diabetes or heart associated death. Their re Continue reading >>

The Best Foods You Can Eat To Prevent Diabetes

The Best Foods You Can Eat To Prevent Diabetes

Coming down with a diabetes diagnosis is more than just frustrating. According to the Centers for Disease Control and Prevention, it’s the seventh leading cause of death in the U.S. But what exactly is it? Diabetes Research explains diabetes is a metabolic disease that causes the body to produce too little insulin. Insulin allows the glucose, or sugar, from the foods that you eat to enter your cells to use as energy, but diabetics don’t have enough insulin to make this happen. This means the sugars stay in your blood, and your body doesn’t have the energy necessary to complete daily functions. To lower your risk of diabetes, try adding the following six foods to your meals. 1. Whole grains There’s evidence to suggest that whole grains can protect you from diabetes, whereas refined carbohydrates, like those you would find in white bread, can increase your risk, explains Harvard’s School of Public Health. The fiber and bran found in whole grains make it harder for your digestive system to break down the grains into glucose. Because this process is more difficult, your blood sugar and insulin are increased very slowly, putting less stress on the body. Choosing whole grains that have a low glycemic load can decrease your risk of diabetes dramatically. 2. Carrots The color of carrots is a key indicator that they’re rich in carotenoids, which are antioxidants that may help prevent diabetes, says Prevention. Research from the University of Minnesota School of Public Health found, out of 4,500 people tested over a 15-year span, those who had the highest levels of carotenoids in their blood cut their diabetes risk in half. 3. Green leafy vegetables Some of the most nutritious vegetables are ones that are dark, green, and leafy, so if you haven’t begun adding spinac Continue reading >>

5 Best Foods For Diabetes

5 Best Foods For Diabetes

Health Concerns: Diabetes , Type 2 Diabetes Diabetes is the 7th leading cause of death in the U.S., and doubles the risk of heart attack and stroke.1 However, type 2 diabetes is a lifestyle disease - our food choices can either prevent or promote insulin resistance and resultant diabetes. Many conventional diabetes diets rely on meat or grains as the major calorie source. However, these strategies have serious drawbacks. High-nutrient, low glycemic load (GL) foods are the optimal foods for diabetics, and these foods also help to prevent diabetes in the first place: Green vegetables: Nutrient-dense green vegetables leafy greens, cruciferous vegetables, and other green vegetables are the most important foods to focus on for diabetes prevention and reversal. Higher green vegetable consumption is associated with lower risk of developing type 2 diabetes, and among diabetics, higher green vegetable intake is associated with lower HbA1c levels.2, 3 A recent meta-analysis found that greater leafy green intake was associated with a 14 percentdecrease in risk of type 2 diabetes.4 One study reported that each daily serving of leafy greens produces a 9 percent decrease in risk.5 Non-starchy vegetables: Non-green, non-starchy vegetables like mushrooms, onions, garlic, eggplant, peppers, etc. are essential components of a diabetes prevention (or diabetes reversal) diet. These foods have almost nonexistent effects on blood glucose and are packed with fiber and phytochemicals. Beans: Beans, lentils, and other legumes are the ideal carbohydrate source. Beans are low in GL due to their moderate protein and abundant fiber and resistant starch, carbohydrates that are not broken down in the small intestine. This reduces the amount of calories that can be absorbed from beans; plus, resistan Continue reading >>

If Diabetes Runs In Your Family, You Need To Read The Latest Study On Fruit

If Diabetes Runs In Your Family, You Need To Read The Latest Study On Fruit

A huge study has revealed what we need to be eating every day to lower our risk of diabetes and related vascular complications. Unfortunately, it’s not ice cream or fries—but it is a simple dietary addition that most of us can easily make: fresh fruit. Huaidong Du, MD, PhD, of Oxford University, England, led the Chinese epidemiological study, which included half a million people and was reported online in PLOS Medicine. According to the research team, each daily portion of fruit consumed linked to a 12 percent reduction in diabetes risk, an association not significantly modified by sex, age, region, survey season, or a range of other factors including smoking, alcohol consumption, physical activity, body mass index, and family history of the disease. (Find out the difference between type 1 and type 2 diabetes.) “To our knowledge, this is the first large prospective study demonstrating similar inverse associations of fruit consumption with both incident diabetes and diabetic complications,” writes Du and colleagues. In lay language, this means that the more fruit you eat, the lower your risk of diabetes and diabetes complications. “These findings suggest that a higher intake of fresh fruit is potentially beneficial for primary and secondary prevention of diabetes (Here are more foods that should be in a diabetic diet.) Previous research on how to prevent diabetes with fruit consumption has focused mainly on Western populations and typically included processed fruit—instead of only fresh fruit in the Chinese study. Because Chinese people with the disease are likely to cut fresh fruit from their diets due to a mistaken belief that any sweet-tasting food will raise their blood sugar, this may explain the very strong association in this study. Nonetheless, clinic Continue reading >>

10 Ways To Lower Your Diabetes Risk

10 Ways To Lower Your Diabetes Risk

Reduce Diabetes Risk En español l If you¹re one of the millions of Americans at risk of diabetes, you may be overwhelmed by the thought of overhauling your diet and lifestyle. But take heart. New research shows that even small fixes can reduce your risk. Give Up Soda Just one or two sugar-sweetened beverages a day increase your risk of diabetes by 26 percent, a new Harvard School of Public Health review of studies finds. For a healthy alternative, try green tea, or seltzer with unsweetened cranberry or pomegranate juice. Cut the Fat, Up the Fiber The ideal diabetes prevention diet consists of 15 percent fat, 15 percent protein and 70 percent carbohydrates, with the majority of those carbs coming from fruits, vegetables and whole grains, says George King, M.D., director of research at the Joslin Diabetes Center at Harvard Medical School. High fiber “makes you feel full quicker and helps you absorb calories slower," he says. "That puts less stress on your beta cells" — the cells in your pancreas that make insulin. Eating slowly prompts us to eat smaller portions. Studies also show that friends and family can influence our habits, so surround yourself with like-minded loved ones who want to improve their health. Plus, people who have peer support tend to do better at losing weight and keeping it off, says Minneapolis dietitian Jackie Boucher. Continue reading >>

6 Foods That Lower The Risk Of Diabetes

6 Foods That Lower The Risk Of Diabetes

Did you know that an estimated 280 Australians develop diabetes every day? Even more shocking is that up to half of the cases of type 2 diabetes remain undiagnosed. Diabetes is the fastest growing chronic condition in Australia. When it comes to diabetes, lifestyle and diet play a large role in determining your risk of developing the disease. Along with a balanced diet and regular exercise, here are six foods you should add to your diet regularly (if not daily) to help stave off diabetes. For years the Mediterranean diet has come out on top when choosing a healthy way of eating. Even more specifically, a long-term study taking place in Spain which is analysing this diet has found that when the Mediterranean diet is enriched with extra virgin olive oil, the risk of type 2 diabetes in adults is significantlyreduced. In fact, its reduced by about 1/3 when compared to adults who are following a low-fat diet. Theres something about low-fat yoghurt! The EPIC-Norfolk study, which is following 30,000 people living in Norfolk in the UK, has found that eating low-fat yoghurt is associated with an almost 30% lower risk of diabetes. Total dairy, milk, cheese and high fat yoghurts were not associated with this reduction in risk, so theres something specific about low-fat yoghurt that is having this beneficial effect. Perhaps its the food yoghurt is being eaten in place of. For instance, the study showed that when yoghurt was eaten instead of potato chips, a persons risk of developing Type 2 diabetes was cut by half! Theres no way around it, were a society that loves our meat! But a diet rich in red meat (especially processed meat), has been associated with a higher risk of developing type 2 diabetes. By choosing poultry and fish more often you can lower your risk of disease. When y Continue reading >>

6 Foods To Avoid With Diabetes (at All Costs!)

6 Foods To Avoid With Diabetes (at All Costs!)

6 Foods to Avoid with Diabetes (at All Costs!) Diabetes Diet , Diabetes Lifestyle , Diet For people with diabetes, food choices can have a huge impact on blood glucose. Youll want to avoid foods that can cause your blood sugar levels to spike. Youll also need to watch your intake of calories, salt and fat. Thats because diabetics are more likely to be overweight and to have additional health issues such as high blood pressure or heart disease, which can be further impacted by poor food choices. A diabetes diet doesnt have to be overly restrictive, but you need to be aware of the effects that foods (and drinks) can have on your diabetes and overall health. The following foods and beverages should be avoided: Why: Fruit juice has concentrated fruit sugar and can cause your blood sugar to spike. The juice also wont help fill you up. It has some vitamins but lacks fiber. Try this instead: Whole fruit such as an apple or pear is a good source of fiber that wont raise your blood sugar levels too quickly. Or even a cup of berries low in glycemic index and full of antioxidants! Why: High in fat calories and salt, French fries also raise your blood sugar levels quickly. Even a small order of fast-food fries is high in carbohydrates and can make your blood sugar levels spike. Supersizing makes their impact even worse. Try this instead: Boiled or baked potatoes (high in vitamin C and potassium!) dont raise your blood sugar level as quickly. Best pick: Sweet potatoes, which are also high in beta-carotene (vitamin A). If its salt youre craving, lightly-salted almonds or low-sodium crackers are better choices. 3. Cereals high in sugar and low in fiber Why: Cereal can be a quick and easy choice for breakfast, but many are loaded with added sugar or refined flours which can heighten b Continue reading >>

Eat These Foods And Fight Diabetes

Eat These Foods And Fight Diabetes

Tricks for avoiding diabetes About 29 million Americans have diabetes, and 8 million of those people don’t even know it. Another 86 million people in the U.S. are estimated to have prediabetes, which is an elevated blood sugar that's not quite high enough for a type 2 diabetes diagnosis (but probably headed in that direction). Both conditions can dramatically boost your risk of heart disease and stroke. But there's good news. While there's no magic food to prevent type 2 diabetes, there are wise food choices that, along with exercise, can help you avoid it. (Type 1 diabetes, on the other hand, is an autoimmune disease and healthy eating can't prevent it.) Even if you have been diagnosed with prediabetes or type 2 diabetes, these foods (or food swaps) might help you control your blood sugar. Focus on fiber Not only does fiber keep blood sugar levels down, it can actually lessen spikes caused by other carbs. Expert organizations recommend 25 to 50 grams of fiber a day for people with diabetes, which is much higher than the 15 grams most Americans ingest. How to reach your fiber quota? In addition to whole grains, like brown rice, oats, barley, and quinoa, focus on other foods that are high in fiber, such as beans and veggies. "Combined with protein and whole grains they can add a lot of bulk to a meal without a lot of extra calories," says Keri Gans, a registered dietitian and author of The Small Change Diet. "They can also make a nice addition to soups and stews." Sprinkle on the spices It's not just the food you eat, but how you spice it that can affect your diabetes risk. A study on spices common in the famously healthy Mediterranean Diet found that virtually all of them—basil, cumin, oregano, parsley, and sage—can help lower blood sugar and boost insulin product Continue reading >>

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