Best And Worst Foods For Diabetes | Health.com
If you have diabetes , watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fatparticularly unhealthy fatsare problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11% for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," says Andrews. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, says Andrews. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk . Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabetes. A 16-ounce Frappuccino at Starbucks, for instance, can conta Continue reading >>
How Meat Is Cooked May Affect Risk Of Type 2 Diabetes
Harvard T.H. Chan School of Public Health You may have heard that grilling and barbecuing meats may create cancer-causing substances. You may have also heard that eating a lot of red meatespecially processed meatsmay be linked to certain cancers . Now, new research suggests a possible connection between high-heat meat cooking and type 2 diabetes. The study, published in Diabetes Care by researchers from the Harvard Chan School of Public Healths Department of Nutrition, found that frequent use of high-heat cooking methods (such as broiling, barbecuing/grilling, and roasting) to prepare beef and chicken increased the risk of type 2 diabetes. [1] Based on data from three large cohorts followed for 12 to 16 yearsincluding more than 289,000 men and women from the Nurses Health Studies and the Health Professionals Follow-up Studyresearchers found that participants who most frequently ate meats and chicken cooked at high temperatures were 1.5 times more likely to develop type 2 diabetes, compared to those who ate the least. There was also an increased risk of weight gain and developing obesity in the frequent users of high-temperature cooking methods, which may have contributed to the development of diabetes. Of note, this research demonstrated that cooking methods might contribute to diabetes risk beyond the effects of meat consumption alone. Participants who ate red meat and chicken that were cooked to a well-done or charred level showed a significantly increased risk of type 2 diabetes compared with those who ate meat and chicken that were lightly browned. There was no association found between broiling fish and type 2 diabetes risk, although the authors noted that there were fewer data available overall on cooking methods for fish intake, so the smaller number of people m Continue reading >>
Best And Worst Foods For Diabetes
Your food choices matter a lot when you've got diabetes. Some are better than others. Nothing is completely off limits. Even items that you might think of as “the worst" could be occasional treats -- in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options. Starches Your body needs carbs. But you want to choose wisely. Use this list as a guide. Best Choices Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth Baked sweet potato Items made with whole grains and no (or very little) added sugar Worst Choices Processed grains, such as white rice or white flour Cereals with little whole grains and lots of sugar White bread French fries Fried white-flour tortillas Vegetables Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs. Best Choices Fresh veggies, eaten raw or lightly steamed, roasted, or grilled Plain frozen vegetables, lightly steamed Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients. Low sodium or unsalted canned vegetables Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day. Worst Choices Canned vegetables with lots of added sodium Veggies cooked with lots of added butter, cheese, or sauce Pickles, if you need to limit sodium -- otherwise, pickles are okay. Sauerkraut, for the same reason as pickles -- so, limit them if you have high blood pressure Fruits They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs Continue reading >>
50 Best Foods For Diabetes
Stock up on these expert-recommended low-carb superfoods that will keep your blood sugar steady. Stock up on these expert-recommended low-carb superfoods that will keep your blood sugar steady. By The Editors of Eat This, Not That! November 6, 2017 For most of us, dialing back on sugar and simple carbs is an effective way to fast-track weight loss. But for those living with diabetes, it can be a matter of life and death. Diabetics are two to four times more likely than people without diabetes to die of heart disease or experience a life-threatening stroke, according to the American Heart Association. And for those who dont properly control their condition, the odds of health issueswhich range from cardiovascular trouble to nerve damage and kidney diseaseincreases exponentially. Luckily there are plenty of delicious foods that are compatible with diabetes. We tapped registered dietitians and certified diabetes educators for their top food picks that are low-carb and low-sugar, but still high in flavor. These superfoods will keep your blood sugar in check without skimping on flavor. Bonus: Most of these foods are also packed with essential vitamins and antioxidants to fight off inflammation and keep your energy levels high. While youre stocking up your grocery cart with these staples, be sure to avoid the 75 Unhealthiest Foods on the Planet . This nutty, trendy whole grain is a good source of fiber and protein, making it a smart pick for a diabetes diet, Sarah Koszyk, RDN tells us. With the fiber and protein combination found in quinoa, youll feel fuller and have better blood sugar control. Protein also helps with the uptake of carbohydrates so the body can process them more easily. I suggest enjoying quinoa in a salad or casserole. Elizabeth Snyder, RD, CDE says you can Continue reading >>
The Top 20 Foods For Beating Diabetes
Having diabetes doesn’t mean you have a boring diet Every time you roll your shopping cart into the supermarket, you’re making a decision that goes far beyond whether you’re going to have pork or pierogies for dinner. You’re actually choosing between being a victim and a victor. What you put in your cart goes a long way toward determining whether you’ll be compromised by diabetes or start controlling and eventually even beating it. That’s why we’ve assembled the following list of the 20 best foods for fighting diabetes. Every time you go to the store from now on, take this list with you and check off each item. In fact, if your favourite store has a delivery service, sign up for it so your supplies are automatically replenished every few weeks. Research proves that making a few key changes to your diet such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more ‘good’ fat’helps improve blood-sugar control and cuts the risk of diabetes-related complications. Don’t make the mistake of thinking that one or two or even five foods on this list will transform you. You need most of them, yes, even the flaxseed, because together they represent a new approach to eating, a lifestyle rather than just a diet. 1. Apples Because they offer so many health advantages, put these at the core of your diet. Apples are naturally low in calories, yet their high fibre content (4 grams) fills you up, battles bad cholesterol, and blunts blood-sugar swings. Red Delicious and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants. Eat them whole and unpeeled for the greatest benefit, or make a quick ‘baked’ apple. After washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwa Continue reading >>
13 Best And Worst Foods For People With Diabetes
How to choose food If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Worst: White rice The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11% for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," says Andrews. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, says Andrews. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk. Worst: Blended coffees Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabete Continue reading >>
10 Foods Diabetics Should Eat Daily
Be sure to put these in your meal rotation. Making healthy food choices to control blood sugar is key for those with type 2 diabetes, but what if there were foods that not only kept diabetes under control, but also improved your diabetes and overall health - kind of how calcium can improve bone health? Researchers have identified some key functional foods that appear to improve the disease condition and possibly reduce risk. Blueberries Eating the tiny blue fruit is a nutrient-dense way to get some of your daily carbs, and research also suggests that eating blueberries regularly - as well as other berries - improves insulin sensitivity. This means cells are more receptive to the body's own insulin. Researchers also credit the anti-inflammatory effect of phytochemicals in berries as possibly reducing some of the cardiovascular risks seen with type 2 diabetes. Oranges Oranges, grapefruits, clementines - research suggests that consumption of citrus fruit has a positive, long-term effects on blood sugar, as well as cholesterol levels, thanks to the anti-inflammatory compound hesperidin and a healthy dose of soluble fiber. Additional research from Harvard School of Public Health suggests that eating the whole fruit, rather than the juice, was associated with a lower risk of developing Type 2 diabetes. Chickpeas Chickpeas, as well as beans and lentils, are well-known foods with a low glycemic index, making them good choices for diabetes, but new research suggests that eating legumes may actually have a therapeutic effect. In a 2012 study published in Archives of Internal Medicine, individuals with type 2 diabetes consumed one cup of legumes daily as part of their carbohydrate intake for three months. When compared with other study participants, the daily legume eaters showed Continue reading >>
The Diabetes Diet
What's the best diet for diabetes? Whether you’re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices—most notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight. Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. Even if you’ve already developed diabetes, it’s not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think. The biggest risk for diabetes: belly fat Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are: A woman with a waist circumference of 35 inches or more A man with a waist circumference of 40 inches or more Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lowe Continue reading >>
How To Reduce Your Risk Of Diabetes: Cut Back On Meat
You probably know that eating too much sugar and fat increases your risk of getting type 2 diabetes . But research increasingly shows that a food you might not expect meat can dramatically raise your chances as well. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy Your body needs protein. But if you have diabetes or a risk of diabetes its wise to cut back onyour meat intake to improve your health. A recent study from the Journal of the American Medical Association examined the deaths of nearly 700,000 people in 2012 from heart disease, stroke and type 2diabetes. They found that nearly 50 percent of the deaths were related to poor nutritional choices . For people who already had diabetes, their risk of death increased if they consumed more processed meats. Another study released this spring from researchers in Finland analyzed the diets ofmore than 2,300 middle-aged men, ages 42 to 60. At the outset, none of the participants had type 2 diabetes. In the follow-up, after 19 years 432 participants did. Researchers found that those who ate more animal protein and less plant protein had a 35 percent greater risk of getting diabetes. This included any kind of meat processed and unprocessed red meat, white meats and variety meats, which include organ meats such as tongue or liver. The study concluded that choosing plant and egg proteins may help prevent type 2 diabetes. And a final study out of Harvard University found that people who ate a single serving of red meat each day had a 19 percent higher risk of getting type 2 diabetes than those who didnt. An even smaller-sized serving of processed red meat, such as one hot dog or two slices of bacon, in Continue reading >>
Diabetes Diet: Create Your Healthy-eating Plan
Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here's help getting started, from meal planning to exchange lists and counting carbohydrates. Definition A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone. Purpose If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control risk factors for heart disease, such as high blood pressure and high blood fats. When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and long-term complications, such as nerve, kidney and heart damage. You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits. For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely. Diet details A diabetes diet is based on eating three meals a day at regular times. This helps your body better use the insulin it produces or gets through a medication. A registered dietitian can help you put together a diet based on your health goals, tas Continue reading >>
Shopping List For Diabetics
Control Type 2 Diabetes, Shed Fat Our Shopping List for Diabetics is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. The Pritikin Program has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers – heart disease, high blood pressure, stroke, metabolic syndrome, and obesity as well as type 2 diabetes. If you’ve recently been diagnosed with type 2 diabetes, pay special attention. Research on newly diagnosed type 2 diabetics coming to the Pritikin Longevity Center illustrate how profoundly beneficial early intervention can be. Scientists from UCLA followed 243 people in the early stages of diabetes (not yet on medications). Within three weeks of coming to Pritikin, their fasting blood sugar (glucose) plummeted on average from 160 to 124. Research has also found that the Pritikin Program reduces fasting insulin by 25 to 40%. Shopping List for Diabetics – More Features Here’s another big plus to our Shopping List for Diabetics. In addition to icons that are diabetes-focused like “sugar free,” this list uses icons like “low cholesterol” and “low sodium” because many people with diabetes are working to control not just diabetes but related conditions like high cholesterol levels and high blood pressure. This list can help you identify those foods most advantageous in helping you reach your personal health goals. Diabetic Food Taboos? Not Anymore! Have you been told you have to give up juicy watermelon or sweet grapes? What if we told you those foods really aren’t taboo? Watch the Video Our Healthy Shopping List for Diabetics also lists the top 10 things to put back on the shelf if you’re trying to: Lose Weight Lower Blood Pres Continue reading >>
Grocery Lists For Type 2 Diabetes: What To Buy And What To Avoid
Diabetes is best managed by being mindful of carbohydrate intake, eating smaller meals regularly, and choosing nutrient dense, healthful options. Knowing what food to eat can make a huge difference to controlling, and, potentially, reversing type 2 diabetes. Making informed food choices can be helped by writing out a grocery list of foods that improve overall health, and benefit someone who has type 2 diabetes. Contents of this article: Lists of good foods A person who has type 2 diabetes can make it easier to avoid buying unhealthful foods by going to the grocery store armed with a list. Choosing healthful, satisfying foods that meet individual nutrition requirements can help people with type 2 diabetes manage their condition. By making smart food choices and buying the right foods, a person can ensure they have enough diabetic-friendly ingredients on hand to take them from breakfast through to the last meal, or snack, of the day. Vegetables Vegetables are the base of a healthy diet. Not only do they offer excellent sources of vitamins and minerals, but they are fibrous, too, and help the body feel full and satisfied. This in turn can deter overeating, which may cause blood sugar issues. Some vegetables to add to the shopping list include: salad greens broccoli cauliflower squash green beans asparagus Brussel sprouts red, green, orange, or yellow peppers Beans and legumes Beans are an excellent source of dietary fiber and protein. They can often be used in place of a portion of the protein that is needed in a diet. Here are some examples of what beans to pick up in either their canned or dried forms: black beans lentils white beans chickpeas kidney beans pinto beans Fruits Despite their high sugar content, fresh or frozen fruits pack a powerful nutritional punch with t Continue reading >>
Diabetic Diet: Meat Choices
Meat (1 ounce = 7 grams of protein, 0 grams of carbohydrate, fat varies) One ounce of meat is about the size of your thumb; 3 ounces is the size of a deck of cards. No more thant 3 ounces of protein at a meal is recommended. (Try to eat meats from this page only; unfortunately, this means nothing fried.) Very Lean Meat Choices (0-1g fat/ounce and 35 calories) Poultry: Chicken or turkey (white meat, no skin), Cornish hen (no skin). Fish: Fresh or frozen cod, flounder, haddock, halibut, trout, lox, tuna fresh or canned in water. Shellfish: Clams, crab, lobster, scallops, shrimp. Game: Duck or pheasant (no skin), venison, buffalo, ostrich. Cheese: Fat-free (less than 1 gram of fat/ounce), low fat cottage cheese. Other: Processed sandwich meats with less than 1 gram fat or less/ounce, such as: deli thin, shaved meats chipped beef, turkey ham egg whites (2) egg substitutes, plain hot dogs, fat free sausage, fat free or less than 1 gram fat/ounce Lean Meat Choices (3g fat/ounce and 55 calories) Beef: USDA Select or Choice grades trimmed of fat such as round, sirloin, flank steak, tenderloin, roast (rib, chuck, rump); steak (T-bone, porter house, cubed); ground round. Pork: Lean pork such as fresh ham, canned, cured, or boiled ham, Canadian bacon, tenderloin, center loin chop. Lamb: Roast, chop or leg. Veal: Leap chop, roast. Poultry: Chicken, turkey (dark meat, no skin), chicken (white meat, with skin), domestic duck or goose (well-drained of fat, no skin). Fish: Herring (uncreamed or smoked), Oysters, Salmon (fresh or canned), catfish, Sardines (canned), tuna (canned in oil, drained). Game: Goose (no skin, rabbit). Cheese: 4.5% fat cottage cheese, grated parmesan, cheeses with 3 grams of fat or less/ounce. Other: Hot dogs with 3 grams of fat or less per ounce. Processed sand Continue reading >>
The Best And Worst Foods To Eat In A Type 2 Diabetes Diet
Following a type 2 diabetes diet doesn’t mean you have to give up all the things you love — you can still enjoy a wide range of foods and, in some cases, even help reverse type 2 diabetes. Indeed, creating a diet for diabetes is a balancing act: It includes a variety of healthy carbohydrates, fats, and proteins. The trick is ultimately choosing the right combination of foods that will help keep your blood sugar level in your target range and avoid big swings that can cause diabetes symptoms — from the frequent urination and thirst of high blood sugar to the fatigue, dizziness, headaches, and mood changes of low blood sugar (hypoglycemia). The Basics of the Type 2 Diabetes Diet: What Should You Eat? To follow a healthy diet for type 2 diabetes, you must first understand how different foods affect your blood sugar. Carbohydrates, which are found to the largest degree in grains, bread, pasta, milk, sweets, fruit, and starchy vegetables, are broken down into glucose in the blood faster than other types of food, which raises blood sugar, potentially leading to hyperglycemia. Protein and fats do not directly impact blood sugar, but both should be consumed in moderation to keep calories down and weight in a healthy range. To hit your blood sugar level target, eat a variety of foods but monitor portions for foods with a high carbohydrate content, says Alison Massey, RD, CDE, the director of diabetes education at Mercy Medical Center in Baltimore. “[Foods high in carbohydrates] have the most impact on blood sugar level. This is why some people with diabetes count their carbohydrates at meals and snacks,” she says. How Many Carbs Can You Eat If You Have Diabetes? According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), you can calculate Continue reading >>
The 16 Best Foods To Control Diabetes
Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it's also important to eat foods that help prevent diabetes complications like heart disease. Here are the 16 best foods for diabetics, both type 1 and type 2. Fatty fish is one of the healthiest foods on the planet. Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke (1). DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating (2, 3, 4, 5). A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease (6, 7). In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers (8, 9). Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate (10). Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke. Leafy green vegetables are extremely nutritious and low in calories. They're also very low in digestible carbs, which raise your blood sugar levels. Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C. In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure Continue reading >>
