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Diet To Fight Diabetes

The Diabetes Diet

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 Reverse Diabetes Naturally

How To Reverse Diabetes Naturally

According to the 2017 National Diabetes Statistics Report, over 30 million people living in the United States have diabetes. That’s almost 10 percent of the U.S. population. And diabetes is the seventh leading cause of death in the United States, causing, at least in part, over 250,000 deaths in 2015. That’s why it’s so important to take steps to reverse diabetes and the diabetes epidemic in America. Type 2 diabetes is a dangerous disease that can lead to many other health conditions when it’s not managed properly, including kidney disease, blindness, leg and food amputations, nerve damage, and even death. (1) Type 2 diabetes is a completely preventable and reversible condition, and with diet and lifestyle changes, you can greatly reduce your chances of getting the disease or reverse the condition if you’ve already been diagnosed. If you are one of the millions of Americans struggling with diabetes symptoms, begin the steps to reverse diabetes naturally today. With my diabetic diet plan, suggested supplements and increased physical activity, you can quickly regain your health and reverse diabetes the natural way. The Diabetes Epidemic Diabetes has grown to “epidemic” proportions, and the latest statistics revealed by the U.S. Centers for Disease Control and Prevention state that 30.3 million Americans have diabetes, including the 7.2 million people who weren’t even aware of it. Diabetes is affecting people of all ages, including 132,000 children and adolescents younger than 18 years old. (2) The prevalence of prediabetes is also on the rise, as it’s estimated that almost 34 million U.S. adults were prediabetic in 2015. People with prediabetes have blood glucose levels that are above normal but below the defined threshold of diabetes. Without proper int Continue reading >>

The 15 Best Superfoods For Diabetics

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 >>

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 >>

Foods That Fight Diabetes | Healthy Foods | Berkeley Wellness

Foods That Fight Diabetes | Healthy Foods | Berkeley Wellness

You're probably aware that eating and drinking added sugar increases the risk of developing diabetes . But did you know that including certain foods in your diet might actually help prevent that condition? Here are five foods that studies have linked to a lower risk of type 2 diabetes (which accounts for 90 percent of diabetes cases worldwide), or to increased blood-sugar control in people in the early stages of the disease. Note that all but one of the studies are observational , meaning they can't prove causality; they can only show an association. But each of these foods has also been linked to other health benefits, so consider the findings one more reason to include them in your diet. Good news for those of us who enjoy starting the day with yogurt: According to a study of 4,000 people ages 40 and older published in Diabetologia, eating this most cultured of foods may reduce the risk of developing type 2 diabetes . Specifically, the study indicated that people who ate about 20 ounces of yogurt per week were almost 30 percent less likely to develop diabetes than non-yogurt eaters. For an extra shot of protein, choose Greek yogurt . Fruit sometimes gets a bad rap because of its naturally occurring sugars, but that's no reason to avoid it. In fact, certain fruits, including blueberries, grapes, and apples, have been linked to a lower chance of developing diabetes . In a study of 187,000 nurses and other health professionals, those who ate at least three servings a week of those fruits were up to 26 percent less likely to develop diabetes than people who rarely ate them. In contrast, drinking fruit juice has been found to increase diabetes risk . So stick with whole fruit, which contains fiber and numerous beneficial vitamins, minerals, and phytochemicals. Numerous st Continue reading >>

How To Fight Diabetes With Diet

How To Fight Diabetes With Diet

Post by andreabertoli Last Updated: February 7, 2018 Affiliate Policy : Posts may contain links to outside vendors that pay us a commission when you purchase from them, at no additional cost to you. Thank you for supporting our site! When you think about fighting diabetes, you might imagine an arsenal of medications, but thats not the only way to treat this lifestyle disease. Learn how to fight diabetes with diet! A diagnosis of prediabetes sounds exactly like what youd think it is: your body has symptoms that set you on the path towards diabetes. An estimated 38 percent of Americans have prediabetes, as reported in a 2015 study by the Journal of the American Medical Association. Prediabetes and diabetes are often considered lifestyle diseases, conditions that can be treated, prevented and often healed with a healthier diet and lifestyle . But unfortunately, a large percentage of people will not make the changes necessary to improve their condition. Consumer Reports shares that Up to 30 percent of people with prediabetes who dont make healthy lifestyle changes develop type 2 diabetes within five years, according to the Centers for Disease Control and Prevention. One of the key solutions to helping to fight back against prediabetes turning into full-blown diabetes is simply eating more plant foods and making changes to your lifestyle that includes more physical activity. The risk factors for prediabetes include an age over 45, eating a lot of animal protein , beingoverweight, notexercising much, having a family history of the disease, and/or if you have gestational diabetes in pregnancy. Consumer Reports also notes that youre considered prediabetic if, a test of blood sugar control over the previous three months shows a hemoglobin A1C of 5.7 to 6.4, or a fasting blood g Continue reading >>

20 Foods That Fight Diabetes

20 Foods That Fight Diabetes

Maintaining healthy blood sugar and dramatically cutting your risk of diabetes starts with eating these delicious foods. When we're kids, trips to the ice cream shop, desserts after dinner every night, and junk food on weekends seem like relatively benign parts of everyday life, but as we age, they may become the catalyst for a potentially life-altering health condition: type 2 diabetes. Studies have long confirmed the link between being overweight or obese and the development of type 2 diabetes, with some suggesting that the body's inflammatory response to certain foods may trigger the disease. While some may believe that staying healthy once you've developed diabetes is as simple as monitoring your blood sugar and using insulin when necessary, the complications from diabetes can be devastating, from limb amputations to death. Maintaining a healthy weight isn't the only way to cut your diabetes risk, however; certain foods can drastically reduce your risk of developing type 2 diabetes and keep you healthy and active without making you feel deprived. So which foods should earn a spot on yourdiabetes-prevention plan? Continue reading >>

The Top 20 Foods For Beating Diabetes

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 >>

7 Foods For Fighting Diabetes

7 Foods For Fighting Diabetes

Diabetes doesnt have to be a daily inconvenience. With a healthy lifestyle and a positive attitude, diabetes can be kept at bay and taken down! However, before we can start to fight diabetes, it is important to understand how it is caused Diabetes is diagnosed when your body cannot properly process sugar in the bloodstream, which leads to constant high levels of sugar in the body. This means that the pancreas must make much more insulin than usual, and thus it can end up in your blood sugar levels spiking up and dropping down like a rollercoaster. Usually, medication is used to try and treat diabetes, but this may not be the best solution as it only targets the symptoms and not the root of the problem. Cinnamon is usually associated with all kinds of festive treats and sweet pastries, but it is much more than that. Cinnamon could be used to lower blood sugar levels by up to 26%. It is much more than just a festive spice! This tangy spice that tastes a bit like liquorice can be toasted and used in anything from salads to cereal. Not only does fenugreek help lower blood sugar levels, it is also a blood thinner. For this reason, you should be careful when using it if you are on blood thinning medications. Although it is not yet clear exactly how this herb works, early results would suggest that it helps increase insulin production and slows down the decay of pancreatic beta-cells. As with fenugreek, ginseng is also a blood thinner so keep this in mind if you are on certain medications. Broccoli is a great source of chromium, which has been shown to help with blood-sugar stabilization. Broccoli is also an excellent source of dietary fibre, which is also great when trying to treat diabetes. As mentioned above, fibre is great for treating diabetes. It has natural blood sugar 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 >>

5 Fruits To Help Fight Diabetes

5 Fruits To Help Fight Diabetes

It can be hard to satisfy a sweet tooth during diabetes Who doesnt like a packet of gummy bears or a bar of creamy milk chocolate? Unfortunately, sweets and sugar can worsen diabetes tremendously. Sweet treats can often be the very reason why diabetes develop in the first place It is important to know what the warning signs of diabetes are. Always be on the lookout for them. These signs include A feeling of numbness or pain in the hands, legs, or feet. And last but not least, craving for sweet things and carbohydrates. What can one do to about cravings without jeopardizing diabetes? These 6 fruits can go a long way in fighting diabetes Guavas are a great choice for people with diabetes because: They have a high concentration of lycopene. It is an antioxidant that helps maintain blood sugar levels. They are rich in dietary fibre, which helps lower the risk of developing type-2 diabetes. They contain high levels of potassium, which contribute to healthy blood pressure. Cherries contain anthocyanins. This helps boost insulin which in turn helps control blood sugar levels. This chemical is found in many different foods, like red grapes, berries, wine and tea. However, the biggest insulin effects come from the cherry such as strawberries and blueberries. Oranges are rich in vitamin C, fibre, and minerals. Al the while not being high in natural sugar. Oranges also have a low glycemic index rating which can help maintain a healthy blood sugar level. The high fibre content is also great for weight control. Grapefruits glycemic index is only 25, which makes it very low. It is also high in vitamin C and soluble fibre, which makes it a tap super-food for diabetes. Various studies and researchers have concluded and agreed that grapefruits hold extraordinary health benefits, which Continue reading >>

12 Powerfoods To Beat Diabetes

12 Powerfoods To Beat Diabetes

Can controlling your blood sugar and preventing diabetes complications be as simple as eating the right foods? Yes. Certain foods are packed with nutrients that stabilize blood sugar levels, protect your heart, and even save your vision from the damaging effects of diabetes. These 12 foods can give you an extra edge against diabetes and its complications. In a Finnish study, men who ate the most apples and other foods high in quercetin had 20 percent less diabetes and heart disease deaths. Other good sources of quercetin are onions, tomatoes, leafy green vegetables, and berries. A study at the Human Nutrition Research Center in Beltsville, Maryland, found that if you use teaspoon of cinnamon daily, it can make cells more sensitive to insulin. Therefore, the study says, the cells convert blood sugar to energy. After 40 days of taking various amount of cinnamon extract, diabetics experienced not only lower blood sugar spikes after eating, but major improvements in signs of heart health. And you can sprinkle cinnamon on just about anything. Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is a great snack choice. It may seem quicker to get your C from a pill, but since fruit is low in fat, high in fiber, and delivers lots of other healthy nutrients, it's a better choice. Heart disease strikes people with diabetes twice as often as it does people without the illness, according to the American Diabetes Association. Diets high in omega-3 fatty acidsthe "good fat" in cold-water fish such as wild Alaskan salmon, sardines, and Atlantic mackerelcan help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL (good) cholesterol. A study at the University of Texas Southwest Continue reading >>

5 Surprising Foods That Help Fight Diabetes

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 >>

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 >>

How To Fight Type 2 Diabetes Through Your Food Choices And Diet Plan

How To Fight Type 2 Diabetes Through Your Food Choices And Diet Plan

If you have type 2 diabetes — the most common form of diabetes — eating a healthy, well-balanced diet is critical to controlling your weight, blood sugar, blood pressure, and cholesterol. By enriching your diet and creating a meal plan tailored to your personal preferences and lifestyle, you'll be able to enjoy the foods you love while minimizing complications and reducing further risk. Although there isn’t any research that directly supports individual dietary choices in the fight against type 2 diabetes, it doesn’t hurt to maintain a balanced diet. More often than not, the average diet is lacking in these key nutrients: calcium magnesium fiber potassium vitamins A, C, D, and E vitamin B-12 for those on metformin Adding foods rich in these nutrients is often a great first step in diabetes management. According to the American Diabetes Association (ADA), the following are considered to be diabetes superfoods: Fat-free milk and yogurt are both a good source of vitamin D, which promotes strong bones and teeth. Whole grains containing germ and bran are often rich in magnesium, chromium, and folate. Regardless of the type, berries are an excellent source of antioxidants and fiber. Citrus fruits, such as oranges, lemons, and limes, are high in vitamin C. Not only are beans high in fiber, they’re a solid source of potassium and magnesium. Omega-3 fatty acids may help reduce your risk of heart disease, so don’t shy away from salmon dishes. In addition to providing magnesium and fiber, nuts can help with hunger management. Some nuts and seeds also contain omega-3s. Tomatoes contain crucial nutrients such as vitamins C and E. Swap regular potatoes for sweet potatoes, which are chock-full of potassium and vitamin A. Dark green leafy vegetables like collards and kale a Continue reading >>

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