Best Foods For Type 2 Diabetes
Prevent dangerous blood sugar spikes with the help of these foods. Almonds Almonds provide a healthy, low-carb mix of monounsaturated fats plus magnesium, which is believed to be instrumental in carbohydrate metabolism. A large study out of Harvard University found that high daily magnesium intake reduced the risk of developing diabetes by 33 percent. Therefore, including more magnesium-rich foods like almonds, pumpkin seeds, spinach, and Swiss chard in your diet is a smart move. Continue reading >>
5 Surprising Foods That Help Fight Diabetes
Are you bored with sugar-free candy, low carbohydrate pasta, and endless chicken dinners? Having diabetes does not mean that your diet should be boring. In fact, it should be the opposite. Variety keeps your palate interested and ensures that you get a healthy balance of vitamins, nutrients, and antioxidants. The following 5 foods may or may not be a regular part of your diet, but each has a positive effect on diabetes management and prevention. Experiment with some of the “try this” options below for an easy way to incorporate these foods into your meals. Sunflower Seeds Sunflower seeds are a humble snack. They often sit on the shelf overlooked because of the hoards of positive press that almonds and walnuts get. Almonds and walnuts are very healthful nuts, but sunflower seeds are also full of important vitamins and minerals. Some of the nutrients in sunflower seeds that make them unique are copper, vitamin E, selenium, magnesium, and zinc. The presence and combination of so many of these nutrients can be hard to come by in common foods. Sunflower seeds have about 3 grams of fiber and 5 grams of protein in an ounce of kernels. The best part is that sunflower seeds, while high in total fat (about 14 grams), contain mostly polyunsaturated fat, which researchers believe is the best type of fat to combat diabetes. Try this: Swap out your peanuts for sunflower seeds. Or hunt down a jar of sunflower seed butter instead of peanut butter for an easy way to get your fix. Salmon Salmon boasts numerous health benefits. It’s a great source of protein that is low in saturated fat and has important omega-3 fatty acid for excellent heart health. The combination of omega-3 and polyunsaturated fats in salmon keeps blood pressure down and protects the heart from disease. Research Continue reading >>
Diabetes And Almonds: What You Need To Know
Almonds may be bite-sized, but these nuts pack a big nutritional punch. They’re an excellent source of several vitamins and minerals, including vitamin E and manganese. They’re also a good source of: In fact, “almonds are actually one of the highest protein sources among tree nuts,” said Peggy O’Shea-Kochenbach, MBA, RDN, LDN, a dietitian and consultant in Boston. Almonds, while nutritionally beneficial for most people, are especially good for people with diabetes. “Research has shown that almonds may reduce the rise in glucose (blood sugar) and insulin levels after meals,” said O’Shea-Kochenbach. In a 2011 study, researchers found that the consumption of 2 ounces of almonds was associated with lower levels of fasting insulin and fasting glucose. This amount consists of about 45 almonds. The key in this study is that the participants reduced their caloric intake by enough to accommodate the addition of the almonds so that no extra calories were consumed. A 2010 study found that eating almonds may help increase insulin sensitivity in people with prediabetes. Almonds and magnesium Almonds are high in magnesium. Experimental studies have suggested that dietary magnesium intake may reduce a person’s risk of developing type 2 diabetes. In a 2012 study, researchers found that long-term high blood sugar levels may cause a loss of magnesium via urine. Because of this, people with diabetes may be at a greater risk for magnesium deficiency. Learn more about mineral deficiencies. Almonds and your heart Almonds may reduce your risk of heart disease. This is important for people with diabetes. According to the World Heart Federation, people with diabetes are at a higher risk of heart disease. “Almonds are high in monounsaturated fat,” said O’Shea-Kochenbach, Continue reading >>
Why Diabetics Should Munch On Almonds For The Sake Of Their Heart
Diabetes is a major disease affecting the world population today. It is a condition when the blood sugar level in the body shoots up because insulin is not able to break it down into energy. What makes this disease even deadlier is that it is life-long and in the process, it makes the patients more susceptible to fall prey to other diseases - cardiovascular diseases being the perfect case in point. Now of course, we all know that prevention is better than cure, and so it is very important for diabetics to watch what they eat and resort to healthier foods that can keep their heart healthy and keep a check on blood sugar at the same time. There's a habit that most of us follow every morning - eating a handful of almonds that have been soaked in water overnight. Our parents follow it, who have of course learnt it from our grandparents. It's almost like a custom which has been followed across the Indian subcontinent over the years. And for good reason. According to Ayurveda, soaked almonds contain a host of nutrients that are very beneficial for our health. They are a good source of proteins, vitamin E and manganese, which all work towards keeping the heart healthy, strengthening the bones, reducing cholesterol and regulating blood pressure. Health experts also suggest munching on a few almonds in between meals to curb those sudden hunger pangs. They are a great snacking option - no junk and full of goodness. But you should restrict your intake to 8-10 soaked almonds per day, as they are high in monounsaturated fats. Almonds and Heart Health According to a study published in the journal Metabolic Syndrome and Related Disorders, daily consumption of almonds may significantly reduce the risk of cardiovascular diseases in Indians with Type 2 diabetes and improve their general Continue reading >>
The 15 Best Superfoods For Diabetics
beats1/Shutterstock Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty, or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 percent. The flavonoids in chocolate have also been shown to lower stroke risk, calm blood pressure, and reduce your risk for a heart attack by 2 percent over five years. (Want more delicious, healthy, seasonal foods? Click here.) Jiri Vaclavek/Shutterstock Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release. Blueberries funnyangel/Shutterstock Blueberries really stand out: They contain both insoluble fiber (which “flushes” fat out of your system) and soluble fiber (which slows down the emptying of your stomach, and improves blood sugar control). In a study by the USDA, peopl Continue reading >>
The Health Benefits Of Almonds For People With Diabetes
While nuts are generally high in fat and not always considered a good option for low-fat, diabetes-friendly diets, almonds are a special case. High in Good Fats Almonds have an especially high concentration of monounsaturated fats or healthy fats which have been associated with reduced risk of heart disease. They also are rich in the antioxidant vitamin E and the minerals magnesium (which improves the flow of blood, oxygen, and nutrients throughout the body) and potassium (which is an important electrolyte involved in nerve transmission and muscle contraction). Benefits for People With Diabetes For people with diabetes, incorporating almonds into meal plans appears to decrease after-meal rises in blood sugar and insulin. Further, eating almonds along with a high-glycemic-index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating. The rest of the good news is that one study found that replacing 20% of dietary calories with almonds led to improved markers of insulin sensitivity and lower cholesterol levels. Tips for Adding Almonds to Your Diet Have a handful of almonds as a snack with a piece of fruit. Try almond butter in place of peanut butter on whole-wheat toast or bread. Top salads with almonds that have been lightly toasted in the oven. Chop almonds and add to rice, pasta, or sautéed vegetables for added crunch. Use finely chopped almonds in place of bread crumbs on top of baked casseroles. Use unsweetened almond milk in diabetes-friendly shakes, sauces, egg nog, and other recipes. Almond flour (same thing as almond meal) can be used in many diabetes-friendly recipes. Diabetes-Friendly Almond Recipes More Diabetes-Friendly Nuts Sources: Michele Wien, DrPH, David Bleich, MD, Maya Raghuwanshi, MD, Susan Gould-Forge Continue reading >>
Almonds Ward Off Diabetes, Says Study
Eating almonds could help prevent diabetes and heart disease, according to a study. The research found incorporating the nuts into our diets may help treat type 2 diabetes, which accounts for 90 to 95 per cent of all cases. As well as combating the condition, linked to obesity and physical inactivity, it could tackle cardiovascular disease, the report published in the Journal of the American College of Nutrition said. Diabetes is one of the fastest growing diseases in the world, and sufferers have a shortage of insulin or a decreased ability to use the hormone that allows glucose (sugar) to enter cells and be converted to energy. When diabetes is not controlled, glucose and fats remain in the blood and over time, damage vital organs. The study found consuming a diet rich in almonds may help improve insulin sensitivity and decrease LDL-cholesterol levels in those with pre-diabetes, a condition in which people have blood glucose levels higher than normal but not high enough to be classified as diabetes. Researchers looked at the effects of consuming an almond-enriched diet on 65 adults with pre-diabetes (48 women and 17 men) with an average age in the mid-50s. The participants were split up, and the group on the almond-enriched diet showed greater improvements in insulin sensitivity and clinically significant reductions in LDL-cholesterol compared with the nut-free group. Dr Michelle Wien, assistant research professor in nutrition at Loma Linda University's School of Public Health, said, "We have made great strides in chronic disease research from evidence of effective treatment to evidence of effective prevention." The principal researcher for the study, conducted at the University of Medicine and Dentistry of New Jersey, added, "It is promising for those with risk facto Continue reading >>
“a” Is For Almonds
Now that the holiday season is upon us in full force, chances are you might be noshing on almonds as a snack or using them in your baking. Almonds are a key ingredient in many holiday treats. Did you know that almonds are related to the plum and that these popular nuts were first cultivated in Greece? Almonds are also mentioned frequently in the Bible. It’s thought that Spanish missionaries were responsible for bringing almonds to America, particularly to California where the majority of this country’s almonds are currently grown. History and folklore aside, more and more people are eating almonds these days for their health benefits. In fact, these nuts pack quite a nutritional wallop. Let’s take a look at what they can do. Eating almonds has been linked with lowering blood cholesterol levels. A study published in The American Journal of Clinical Nutrition back in 2003 showed that 25 men and women with normal or mildly high LDL (“bad”) cholesterol levels who ate a “high-almond diet” (20% of calories coming from almonds) significantly lowered their total cholesterol and LDL cholesterol and raised their HDL (“good”) cholesterol levels more than those who ate a diet meant to help lower cholesterol that did not include almonds. This improvement in lipid levels corresponded to an 11% decrease in cardiovascular disease—no small feat for such a small nut! Researchers speculate that the cardiovascular benefits of almonds are due to its high monounsaturated fat and vitamin E content. Almonds may also help you lose weight. Really? That’s what one study, published in 2003 in the International Journal of Obesity claims. In this study, 65 overweight and obese adults (70% of whom had Type 2 diabetes, by the way) were put on a 1,000-calorie liquid diet for 24 we Continue reading >>
Eating Almonds Could Help Prevent Diabetes And Heart Disease, Say Scientists
Eating almonds could help prevent diabetes and heart disease, according to a study. Researchers found that incorporating the nuts into our diets may help treat type 2 diabetes, which accounts for 90 to 95 per cent of all cases. As well as combating the condition, linked to obesity and physical inactivity, it could tackle cardiovascular disease, said the report published in the Journal of the American College of Nutrition. Diabetics have a shortage of insulin or a decreased ability to use the hormone that allows glucose to enter cells and be converted to energy. When diabetes is not controlled, glucose and fats remain in the blood and over time, damage vital organs. The study found that a diet rich in almonds may help improve insulin sensitivity and decrease LDL-cholesterol levels in those with pre-diabetes, a condition in which people have blood glucose levels higher than normal but not high enough to be classified as diabetes. The study – conducted at the University of Medicine and Dentistry of New Jersey – looked at the effects of consuming an almond-enriched diet on 65 adults with pre-diabetes. The group on the almond-enriched diet showed greater improvements in insulin sensitivity and significant reductions in LDL-cholesterol compared with the nut-free group. Lead researcher Dr Michelle Wien said: ‘It is promising for those with risk factors for chronic diseases, such as type 2 diabetes and cardiovascular disease that dietary changes may help to improve factors that play a potential role in the disease development.’ An estimated 55 million people in Europe have been diagnosed with diabetes. Continue reading >>
5 Blood Sugar Friendly Diabetic Snacks
back to Overview Looking for some snacks that are blood sugar friendly? Health coach and mySugr blogger Markus Berndt shares some of his secrets for taming the snack monster. Diabetic Snack Attack Today is all about diabetic snacks, or snacks that are more blood sugar friendly than your typical carb bombs we often crave. Thankfully we have Markus here to help. He was diagnosed with type 2 diabetes in May of 2012 which catalyzed his devotion to healthy living through diet and exercise. He’s currently a management consultant for workplace health promotion and a health coach. He writes a popular blog (in German) at www.diabetesade.com and contributes regularly to the German side of our website. He has lots of great information to share, and from time to time I’ll do my best to bring a translation to you in English. Over to you, Markus! A Universal Feeling We all experience the urge to snack (if not outright binge) and reward ourselves with culinary delights. The monster is hungry! Finding snacks that are blood sugar friendly can help a lot. Of course, when the urge strikes, we’re not craving health food. Unfortunately, it’s usually the common snack foods, which, by the way, are designed to addict us. It’s a vicious cycle that can be really hard to break free from. So what to do? We don’t want to cave in completely, but constantly nibbling on naked celery isn’t fulfilling either. Finding blood sugar friendly snacks is often really hard. But thankfully there are a few goodies that we can turn to for some satisfaction without needing to feel terribly guilty. These small snacks that, in moderation, will increase your blood sugar a “tolerable” amount and are still really tasty! Some of them I even consider to be miracle products of nature! Walnuts These are cl Continue reading >>
Diabetes And Almonds
It has been well-documented that in addition to being a delicious snack, almonds are also full of nutrients that have an overall positive effect on one's general health. Over the past several years, research has been conducted that has demonstrated a palpable connection between almond consumption and decreased symptoms specifically for diabetics. Risk factors for diabetes: Weight Being overweight is a significant risk factor for diabetes, since more fat tissue means more insulin resistance. A High Density Lipoproten (HDL) level under 35 A high level of triglycerides in the body’s blood Hypertension, or high blood pressure Metabolic syndrome Almonds and Diabetes Given the specific nutrients that almonds contain, research has suggested that adding almonds to a well-balanced diet can act as both a preventative measure and part of a comprehensive treatment for your diabetes. Weight Although they are calorically dense, almonds can effectively facilitate weight control Due to the high caloric value of almonds, satiation is achieved more quickly According to several studies, the majority of people who add almonds to their diet naturally balance their calorie consumption by ingesting less calories from other foods Almonds may aid in inhibiting the absorption of fat and carbohydrates in the body HDL levels Integrating almonds into a well-balanced diet can raise HDL levels while reducing LDL levels Metabolic syndrome Diets rich in magnesium can decrease your susceptibility to metabolic syndrome, a group of disorders that increase your risk for diabetes A 95 gram serving of almonds contains 64% of the daily recommended requirement of magnesium Hypertension Almonds are a rich source of magnesium Magnesium is associated with a decrease in hypertension In addition: Integrating almo Continue reading >>
Heart Healthy Benefits Of Almonds For Type 2 Diabetes
Almonds have a rich cultural history that dates back centuries – they’re even mentioned in the Bible! And even now, they're still an extremely popular healthy snack. Almonds can be eaten whole, flavored, or roasted. They’re commonly found in baked goods and cereals, as well as in healthy staples such as almond milk and almond flour. And when it comes to type 2 diabetes, you'll be happy to learn that these are one of many nuts you can truly enjoy! Almonds Nutrition Facts Almonds are a fantastic source of healthy monounsaturated fats, which can protect you from heart disease and help you stay full without consuming too many calories or carbohydrates. One quarter cup of almonds contains 11 grams of fat, and 7 grams of that fat is monounsaturated. Almonds are also a great source of quality protein. There are 6 grams of protein and 170 calories in a quarter cup serving. Perhaps most importantly, almonds are fairly low in carbohydrates. That same quarter cup serving contains just 7 grams of carbohydrates. On top of this, almonds are also a great source of dietary fiber, providing 4.5 grams of soluble fiber in each quarter cup serving of almonds, which makes these nuts an amazing food for anyone who wants to control their blood sugar and lower their cholesterol. They are also rich in micronutrients. One quarter cup serving of almonds contains the following: Calcium (96 mg) – needed for healthy bones Magnesium (96 mg) – needed for more than 300 enzymatic processes in the body Potassium (262 mg) – beneficial for blood pressure Phosphorus (172 mg) – needed for bone mineralization, energy production and cell signaling Vitamin E (9 mg) – a powerful antioxidant to fight free radicals Overall, almonds are a highly nutritious and super healthy snack to munch on. Differ Continue reading >>
Which Nuts Can A Diabetic Eat
Managing diabetes requires a number of lifestyle changes, including becoming more active and making changes in your diet. Often that means saying goodbye to foods you enjoy, but nuts aren't one you need to worry about. Not only can diabetics eat nuts, but they may actually help minimize the impact of some other health issues that often come along with diabetes. Depending on your condition and circumstances, there are several techniques you might use to manage your meals and their impact on your blood sugars and overall health. The American Diabetes Association favors counting the grams of carbs in your diet, while some people with diabetes monitor the glycemic index, or GI, of the foods they eat. If you're trying to lose weight, you might also be on a calorie-restricted plan. Nuts can play a role in your diet, whichever of these strategies you follow: Carb Counting: Most nuts have a low impact on your carb count. An ounce of walnuts contains only 4 grams of carbohydrates, almonds and peanuts have 6 grams, and cashews have 9 grams. Glycemic Index: The Glycemic Index, or GI, measures how quickly a food raises your blood sugar, and the lower the number the better, with any GI below 55 considered "low." Most nuts are very low: The GI of peanuts is 13, for example, and even cashews – relatively high in carbs, for a nut – have a GI of 22. * Calorie Counting: Nuts are more problematic in a weight-loss scenario, because they're high in calories. An ounce of walnuts contains 185 calories, for example, and almonds contain 170. However, their combination of protein, healthy fats and fiber make them a filling and healthful snack, and may help you stay away from less-virtuous foods. Nuts and Health Benefits "First, do no harm" is a fundamental principle in medicine, but nuts go Continue reading >>
Almonds Can Improve Diabetes Control
Two new studies into the potential health benefits of eating almonds have supported evidence that they can help people with type 2 diabetes to maintain their blood glucose and cholesterol levels.… One of the studies, published in the journal, Metabolism, showed that consuming an ounce of almonds straight before eating a high-starch meal brought a 30 per cent reduction in post-meal glucose levels for patients with type 2 diabetes, compared with a 7 per cent reduction for non-diabetics. In addition, after overnight fasting, patients with type 2 diabetes whose meal contained almonds had a lowering of blood sugar levels after their meal. The effect of regular almond consumption on blood glucose levels for people with type 2 diabetes was also investigated, with the daily consumption of one ounce of almonds over a 12-week period being associated with a 4 per cent reduction in hemoglobin A1c (HbA1c) and the same reduction in body mass index (BMI). The second study, which was published in Diabetes Care, revealed that nuts such as almonds could help to maintain healthy levels of blood glucose and cholesterol for both men and post-menopausal women who suffer from type 2 diabetes. Karen Lapsley, chief science officer for the Almond Board of California, commented “Those with diabetes are faced with many challenges with their disease management, which is why we are always energized when new research is published that supports our understanding of almonds’ role in helping alleviate some of the difficulties.” Diabetes UK, Diabetes Care, Oct. 2011 Continue reading >>
The Best Nuts For Diabetes: Walnuts, Almonds, And More
When you’re looking for a satisfying diabetes-friendly snack, it’s hard to beat nuts. “Nuts are a super snack food for people with diabetes because they’re the total package — low in carbs and high in protein, fiber, and healthy fat — and they create a feeling of fullness,” says Cheryl Mussatto, RD, founder of Eat Well to Be Well in Osage City, Kansas. Nuts: A Good Choice for Diabetes and Your Heart The healthy fat in nuts protects your ticker, says Melissa Joy Dobbins, RDN, CDE, a spokesperson for the American Association of Diabetes Educators. That’s important because people with diabetes are 2 to 4 times more likely to die of heart disease than those without it, according to the American Heart Association. Heart-healthy monounsaturated and polyunsaturated fats found in nuts can lower your LDL, or “bad” cholesterol, Mussatto says. “At the same time, nuts also raise levels of ‘good,’ or HDL, cholesterol,” she says. “This cholesterol acts sort of like a sanitation worker, removing cholesterol from the tissues for disposal, which prevents plaque buildup in the arteries.” What’s more, nuts help regulate blood sugar, which makes them a better option to reach for than, say, pretzels, when afternoon hunger strikes, Mussatto says. Many kinds of nuts have this effect: Almonds have been shown to slow down the blood sugar response when eaten with carbohydrate-rich foods, according to a small study published in the journal Metabolism that focused on healthy people without the disease. A study published in March 2011 in the European Journal of Clinical Nutrition found similar results for pistachios when eaten by healthy volunteers. For those people already diagnosed with diabetes, regularly eating tree nuts can also improve blood sugar management, Continue reading >>
