Top 10 Diabetes Superfoods
Not all healthy foods are created equal. Greens may be good for you, but the nutrients in iceberg lettuce may not be as plentiful as those in kale, spinach, and Swiss chard. Besides nutrient content, the glycemic index (GI) of a food may also help you make healthy choices. The GI measures how quickly a food will raise blood sugar. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. In general, lower GI foods are a better choice for people with diabetes. Foods that are both nutritious and have a low GI are helpful in managing health and blood glucose levels. Here are 10 superfoods that are especially good for those with diabetes. 1. Non-Starchy Vegetables Non-starchy vegetables have fewer carbs per serving. They include everything from artichokes and asparagus to broccoli and beets. This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fiber, and phytochemicals. These vegetables are also low in calories and carbohydrates, making them some of the few foods that people with diabetes can enjoy almost with abandon. In fact, the American Diabetes Association (ADA) identifies most non-starchy vegetables as low GI foods with a ranking of 55 or less. A small study of 11 people found that a low-calorie diet consisting of non-starchy vegetables may successfully reverse type 2 diabetes. 2. Non-Fat or Low-Fat Plain Milk and Yogurt Vitamin D is essential for good health. One of its roles is to keep bones healthy, yet many of us don’t get as much as we need. Non-fat dairy foods, including milk and yogurt, are fortified with vitamin D. These dairy products are smart choices for diabetics because they have low GI scores: Skim milk has a GI score of 32 while reduced fat yogurt has a GI sco Continue reading >>
You'll Be Amazed To Know The Foods That Lower Blood Sugar
You'll Be Amazed to Know the Foods That Lower Blood Sugar Foods that lower blood sugar are a must know for those who are prone to rising levels of blood sugar or glucose in their body. Check this post to know which foodstuffs can help to bring that glucose level down. Sweets and sugar are not great for your health if consumed in large amounts. It disturbs the normal blood sugar levels in the body and can lead to hyperglycemia and diabetes. Hence it is essential to keep our blood sugar levels in check. There are many natural foods and supplements, which if included in your daily diet can help you lower your blood sugar level naturally. For that, here is a list of foods that will answer your questions about diabetic diet. Cinnamon has high levels of magnesium as well as fiber. In addition to that there is a substance called polyphenol, which acts in a similar manner as insulin. According to studies, a teaspoon of cinnamon on a daily basis leads to lowering blood sugar levels by around 20%. This is the reason that this treatment is highly prescribed. So, you can definitely categorize it amongst foods that lower blood sugar fast. In addition to this, cinnamon also helps in bringing down the cholesterol levels. Avocados contain high levels of monounsaturated fats and soluble fiber, which increase the insulin sensitivity of our body and reverse insulin resistance. Avocados are full of nutrients like potassium and vitamins B1, B2, B3, C and E. It also has thiamin, phosphorus, folic acid, magnesium, iron and copper. They naturally have low sugar content. This wonder cereal flaxseed is enriched naturally with phytochemicals, omega-3 fatty acids, healthy fat, low fiber content and other essential minerals. It is also low on carbohydrates, thus contributing to lowering of blood p Continue reading >>
25 Diabetic Foods For Stable Blood Glucose And Overall Health
Sticking to a diet of diabetic foods is one natural way to help manage your condition and feel as good as possible all day long. If you’re tired of the cycle of eating foods that spike your blood sugar levels, this list will help you avoid those foods and crowd them out with better, more healthy choices. 1. Spinach and Kale Spinach and kale are very similar to each other in terms of how they’re handled by the body and the amount of nutrition they provide. Diabetics can enjoy as much of either one as they care for, and there really isn’t a huge advantage of one over the other. You’ll be getting both Vitamin A and Vitamin C from each, as well as potassium, magnesium, and iron. Baby spinach and baby kale are very much alike in terms of usability, each having their own taste which is their major difference. You can use spinach and kale interchangeably in green smoothie recipes, but kale gets the edge in the snack department because it’s so easy to make kale chips that taste great and won’t leave you filled with regret when you’re done snacking. Eating Nutrient Dense Foods If you’re looking for some of the most nutrient dense foods on the planet you can’t go wrong with spinach and kale. Once for once they provide more vitamins and minerals than just about any other food, including other vegetables and fruit. 2. Beans Beans are a great addition to most any meal because they’ll help to stabilize your blood sugar, rather than have a detrimental effect or no effect at all. Foods like this are important because they can help balance out other foods that aren’t necessarily diabetic-friendly, and they can reduce the amount of insulin needed to bring your levels back to normal. Beans are easy enough to add to a meal, and many recipes call for beans as part of t Continue reading >>
Do Tomatoes Raise Blood Sugar?
Eating tomatoes won't cause a rapid spike in your blood sugar.Photo Credit: amanaimagesRF/amana images/Getty Images Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University. Tomatoes add a splash of color, bright flavor and juicy texture to sandwiches and salads, but they won't lead to the unhealthy side effects you'll commonly experience upon eating foods that rank high on the glycemic index. Although eating tomatoes causes an increase in your blood sugar, the result is only minimal. The glycemic index assigns a number to foods that are rich in carbohydrates. This number dictates how quickly the food will cause a change in your blood sugar. Tomatoes have a glycemic index of 30, which gives them a low glycemic index. Foods with a glycemic index of 55 or lower are considered low, meaning that while they'll raise your blood sugar, the increase you experience will be slow and steady. High-glycemic foods have an index of at least 70 and cause your blood sugar to spike rapidly. Other tomato-based products cause a slightly quicker increase in your blood sugar than plain tomatoes. Tomato juice, for example, has a glycemic index of 35, as does tomato sauce with no added sugar. Tomato sauce with added sugar has a glycemic index of 45. Although these numbers are higher than plain tomatoes, they still fall within the low-glycemic range, making them safe to eat without causing a major change in your blood sugar. When developing your diet, choose tomatoes and other low-glycemic foods such as sweet potatoes, legumes, apples and unsweetened yogurts. Stay away from high-glycemic foods such as white Continue reading >>
Why Do Potatoes Raise Blood Glucose More Than Sugar?
It can be surprising to find out that potatoes are generally high on the glycemic index (GI), which rates how much certain foods raise your blood glucose. After all, it's a staple in diets throughout the world because potatoes are an affordable and nutritious vegetable. Plus, most people associate blood sugar with foods that contain sugar. How is it that a potato has a higher GI than white sugar? It's all about the starch and how it converts to glucose in your body. However, not all potatoes are created equal and there are ways to lower their impact on your blood glucose. You may still be able to enjoy a few potatoes here and there, you'll just want to keep your servings in check. Too often, glucose is associated with sweetness and regular white potatoes are not a food that's generally considered sweet. Potatoes are almost all starch, though, and that starch is made up of long strings of glucose. Since the starch in potatoes is rapidly digested, the glycemic index of potatoes can be almost as high as that of glucose alone. The glycemic index of glucose is 100 points where potatoes are usually listed as being in the high 80s or low 90s. Sucrose (table sugar), on the other hand, has a GI of 59 and is a disaccharide (two sugar) molecule. It is made up of one glucose molecule and one fructose molecule joined together. Fructose is processed differently in your body than glucose, and it doesn't affect your blood sugar as much. However, fructose causes problems of its own when you eat too much of it. With that, it's fair to say that an ounce of carbohydrate from potatoes has twice the glucose as sugar. When you think of it that way, it's only logical that potatoes would raise blood glucose more. There are many varieties of potatoes and it would not be accurate to say that eve Continue reading >>
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The Glycemic Index
The glycemic index ranks foods on how they affect our blood sugar levels. This index measures how much your blood sugar increases after you eat. When you make use of the glycemic index to prepare healthy meals, it helps to keep your blood sugar levels under control. This is especially important for people with diabetes, although athletes and people who are overweight also stand to benefit from knowing about this relatively new concept in good nutrition. Recent studies of large numbers of people with diabetes show that those who keep their blood sugar under tight control best avoid the complications that this disease can lead to. The experts agree that what works best for people with diabetes—and probably everyone—is regular exercise, little saturated and trans fat, and a high-fiber diet. That is excellent advice—as far as it goes. The real problem is carbohydrates, and that's what the glycemic index is all about. Foods high in fat or protein don’t cause your blood sugar level to rise much. The official consensus remains that a high-carbohydrate diet is best for people with diabetes. However, some experts recommend a low-carbohydrate diet, because carbohydrates break down quickly during digestion and can raise blood sugar to dangerous levels. A low-glycemic diet avoids both extremes. Many carbohydrate-rich foods have high glycemic indexes, and certainly are not good in any substantial quantity for people with diabetes. Other carbohydrates break down more slowly, releasing glucose gradually into our blood streams and are said to have lower glycemic indexes. The really shocking results of G.I. studies are in which foods produce the highest glycemic response. They include many of the starchy foods we eat a lot of, including most bread, most breakfast cereals, and ba Continue reading >>
9 Major Benefits Of Eating Tomatoes
Tomatoes are rich in nutrition, usually tomatoes will bring you a lot of unexpected benefits. Tomatoes contain rich vitamin A, vitamin C, vitamin K, vitamin B6, folic acid, potassium, magnesium, rich thiamine, niacin, phosphorus and copper. These are the substances needed to keep the body healthy. The biggest advantage of tomatoes is its cholesterol, saturated fat, sodium and calorie content is very low. You can add in your sandwiches, salad, sauces, ice fruit juice and soup with tomatoes. Please see below, youll love every day to eat tomatoes. Tomatoes are vitamin A and vitamin C of the very good source which can improve your eyesight and prevent nyctalopia. Recent studies show that eat vitamin a high content of tomato can help prevent macular degeneration, which is a serious eye disease. In addition, the tomato can lower your risk of cataract risk. Tomatoes are also a good source of phytochemicals with antioxidant, lycopene, lutein and zeaxanthin. These can protect your eyes from damage caused by light stimulation. According to an article: Research in the Journal of the National Cancer Institute showed that eating more tomatoes can prevent prostate cancer. Tomatoes can also help to reduce some other cancers, such as gastric cancer, lung cancer, cervical, pharynx, larynx, oral cavity, rectum, colon, esophagus cancer and ovarian cancer risk. This is because tomatoes contain rich to the antioxidant lycopene. If you want to improve the anticancer effect of tomato, you can use olive oil to cook, the effect will be better. Eat tomatoes regularly can make your skin look more detailed. Tomatoes contain lycopene element is a good antioxidant, can protect your skin from sun damage. Ultraviolet light can cause wrinkles, and you can with tomatoes in the treatment of acne and ski Continue reading >>
Can Tomatoes Raise Blood Sugar In Diabetics?
If you are have diabetes, attaining near-normal blood sugars is a goal of therapy. Diet is an essential component of blood sugar management, so it’s important to learn how specific foods affect your numbers. A food’s carbohydrate content is closely linked to its blood sugar impact, and many vegetables -- including tomatoes -- are low enough in carbohydrates that they can be enjoyed without too much concern about portions. However, certain tomato products may have a more pronounced blood sugar impact. Video of the Day Controlling your carbohydrate intake is a cornerstone of diabetes management, and carbohydrate counting is a common approach to diabetes meal planning. Fortunately, whole tomatoes are fairly low in carbohydrates, and for most people this means tomatoes have a minimal impact on blood sugars. According to the nutrition recommendations of the American Diabetes Association (ADA), published in the January 2014 supplement of “Diabetes Care,” even higher carbohydrate foods such as whole grains, legumes and fruit can be included daily, although everyone is different, and specific carbohydrate goals should be individualized. One medium tomato contains about 5 grams of carbohydrates, and 1 cup of diced raw tomato contains about 7 grams of carbohydrates. This is similar to the levels found in most vegetables and much lower than the carbohydrates naturally found in bread, pasta, fruit, and starchy vegetables such as potatoes or corn. Some people with diabetes tolerate carbohydrates well enough to eat tomatoes and other low carbohydrate vegetables freely with no blood sugar impact. Others may need to factor the carbohydrate grams from tomatoes into their plan, particularly if large portions are consumed or if insulin needs to be dosed according to carbohydrate g Continue reading >>
Healthy Foods That Do Not Spike Blood Sugar
Your blood sugar levels rise when you consume foods with easily accessible carbohydrates, potentially increasing your risk of heart disease, diabetes, obesity or other health problems. Selecting foods based on their glycemic index, a system that ranks foods based on their potential effect on your blood sugar levels, helps you to find foods that keep your blood sugar levels low; the lower the GI ranking, the less of an impact on your blood sugar levels. Glycemic Index of 20 or Lower Foods without carbohydrates, including meats, eggs and fish, do not have a GI index ranking and do not have a notable impact on your blood sugar levels. Ranked foods with a score of less than 20 also have minimal impact. Such foods include carrots, eggplant, cauliflower, green beans, broccoli, peppers, onions, lettuce, zucchini, tomatoes, peanuts and walnuts. These foods are generally safe for you to eat at each meal without spiking your blood sugar. Cooking raw vegetables makes their carbohydrates more bioavailable and increases their GI ranking -- eat vegetables raw for the smallest impact on your blood sugar. Glycemic Index of 21 to 40 A GI ranking of 21 to 40 represents a small impact on your blood sugar levels. Many vegetables with an otherwise low GI ranking, such as carrots, jump into the 21 to 40 category when cooked. Examples of foods in this small-to-moderate category include peas, beans, lentils, whole wheat pasta, egg noodles, wheat tortillas, pearled barley, rye, cherries, plums, grapefruit, apples, apricots, milk, yogurt and soy milk. Enjoy these foods in moderation to keep your blood sugar in check. Glycemic Index of 41 to 60 Foods with a GI rank of 41 to 60 have a moderate impact on your blood sugar. Examples include rolled oats, kidney beans, chickpeas, popcorn, sweet potatoe Continue reading >>
Tomato Juice As Bedtime Snack In Diabetes
Figuring out how to adapt what you eat and when is a big challenge for people who have been recently diagnosed with diabetes. Once you find something that works well, it makes sense to stick with it, as this reader did. Switching to Tomato Juice: Q. I used to eat yogurt, apples or oranges before I went to bed. I am a type 2 diabetic. Recently I changed to drinking tomato juice before bed. My morning blood sugar has been below 100 ever since. Before that, it was usually around 120. Could tomato juice be lowering my blood sugar? Less Sugar Before Bed: A. We are delighted to learn of your success with tomato juice. It might be due to less sugar in the juice compared to your previous bedtime snacks. A cup of yogurt, an apple and an orange each contain between 15 and 18 grams of carbohydrate, while 8 ounces of tomato juice contains about 10 grams. The few studies that have been done showed no effect of tomato juice or raw tomatoes on blood sugar (Diabetes Care, June, 2000; International Journal of Food Sciences and Nutrition, May, 2011). What Else Can You Use to Manage Your Blood Sugar? There are many other non-drug approaches that can be valuable for people with type 2 diabetes, including a number of foods and spices. We are sending you our Guide to Managing Diabetes with our 10 key steps for keeping blood sugar in check. Bitter melon (Momordica charantia) is an Indian vegetable that lowers blood sugar. Tomatoes can be used in a tasty sauce that makes bitter melon much more appealing (Nutrition Journal, July 28, 2011). Learn more about bitter melon, cinnamon, vinegar, nopal cactus and fenugreek for helping control blood sugar in our Guide to Managing Diabetes. You will also get the straight and skinny on the best veggies for blood sugar control and the pros and cons of popu Continue reading >>
8 Low-carb Veggies For A Diabetes-friendly Diet
1 / 9 Best Low-Carb Veggies for a Diabetes-Friendly Diet When you have type 2 diabetes, eating low-carb vegetables is a smart way to fill up without filling out your waistline — or spiking your blood sugar levels. Non-starchy or low-carbohydrate veggies are loaded with vitamins, minerals, and fiber while still being low in calories. It’s always smart to eat a rainbow-colored diet, but the following veggies are among the best. Continue reading >>
Controlling Blood Sugar With Food Sequencing
Preventing spikes in blood sugar right after eating a meal is an important therapeutic target. It not only helps optimize blood sugar control, it mitigates the damage to coronary arteries that is characteristic of type 2 diabetes. The less damage to our arteries, the less risk over the long term of serious complications like heart attacks and strokes. Researchers at Weill Cornell Medical College in New York City recently examined1 the effect of food order on the blood glucose (sugar) and insulin levels in overweight/obese adults. All had type 2 diabetes. There were 11 participants in total (6 women and 5 men). All were taking the diabetes medication metformin (Glucophage). Their average age was 54. After a 12-hour overnight fast, the subjects ate a meal that was 628 calories in total, and in the following food order: Ciabatta bread and orange juice Skinless, grilled chicken breast Lettuce and tomato salad with low-fat Italian vinaigrette, and steamed broccoli Blood tests for sugar and insulin levels were taken just before the meal was eaten, and at 30 minutes, 60 minutes, and 120 minutes after the meal. One week later, the participants were served the exact same meal. The only difference was that the order of the food was switched to the following sequence: Lettuce and tomato salad with low-fat Italian vinaigrette, and steamed broccoli Skinless, grilled chicken breast Ciabatta bread and orange juice Once again, blood tests were taken, and at the same pre- and post-meal intervals. The blood results after the second meal, the one that served the vegetables first, revealed significant reductions in both blood sugar and insulin levels compared to the first meal. In fact, the authors noted that the results were “comparable to that observed with pharmacological agents.” L Continue reading >>
Do Tomatoes Have Too Manycarbohydrates?
Dr. Richard Bernstein wrote a great book advocating strict carbohydrate restriction for folks with diabetes. Im talking about a max of 30 grams a day, compared to 250300 g in the standard American diet. Dr. Bernstein cautions his diabetic patients and readers of Diabetes Solution to keep a tight lid on consumption of tomatoes. An excerpt from page 149: If you have them uncooked in salad, limit yourself to one slice or a single cherry tomato per cup of salad. His concern is that tomatoes will raise your blood sugar too high. That doesnt make sense to me. A 3-inch diameter tomato has 7 grams of carbohydrate, 2 of which are fiber. So the digestible carb count is only 5 grams. Thats not much. So do tomatoes have a high glycemic index? Unlikely, although its hard to be sure . Good luck finding a reliable GI for tomatoes on the Internet. I think Dr. Bernsteins wrong about this one, which is rare. I suppose its possible that tomatoes deliver some other substance to the bloodstream that interferes with carbohydrate metabolism, but Dr. Bernstein doesnt mention that. Do tomatoes play havoc with your blood sugars? Continue reading >>
Diet Guidelines: No-no Foods — Eliminating Simple Sugars
NO-NO FOODS: ELIMINATING SIMPLE SUGARS Named below are some of the common foods that contain simple sugars, which rapidly raise blood sugar or otherwise hinder blood sugar control and should be eliminated from your diet. All grain products, for example—from the flour in “sugar-free” cookies to pasta to wheat or non-wheat grain products except pure bran—are converted so rapidly into glucose by the enzymes in saliva and further down in the digestive tract that they are, as far as blood sugar is concerned, essentially no different than table sugar. There are plenty of food products, however, that contain such tiny amounts of simple sugars that they will have a negligible effect on your blood sugar. One gram of carbohydrate will not raise blood sugar more than 5 mg/dl for most diabetic adults (but considerably more for small children). A single stick of chewing gum or a single tablespoon of salad dressing made with only 1 gram of sugar certainly poses no problems. In these areas, you have to use your judgment and your blood sugar profiles. If you’re the type who, once you start chewing gum, has to have a new stick every 5 minutes, then you should probably avoid chewing gum. If you have delayed stomach-emptying (Chapter 22), small amounts of “sugar-free” chewing gum may help facilitate your digestion. Powdered Artificial Sweeteners At this writing, several artificial sweeteners are available. They are available from different manufacturers under different names, and some, such as Equal and Sweet’n Low, can have brand names under which more than one form of sweetener is sold. Here, to simplify your shopping, are acceptable products currently and soon to be available: saccharin tablets or liquid (Sweet’n Low) aspartame tablets (Equal, NutraSweet)* acesulfame- Continue reading >>
Foods That Lower Blood Sugar And Taste Great
Millions of Americans are diabetic or pre-diabetic. Its an epidemic thats not only treatable, but preventable. What we eat helps. These foods that lower blood sugar are plant-based, effective and just also happen to be delicious. They may just be the best plant-based food ever: protein, fiber, amino acids, vitamins, even healthy fats. And get this: beans and legumes slow the release of glucose (thanks to all the fiber), making them excellent in preventing blood sugar spikes. Nothing tastes as scrumptious as a fresh, vine-ripened-right-in-your-garden tomato , right? And it turns out, its also one of the healthiest foods that lower blood sugar too. Gazpacho, anyone? Its not just for salad dressing (or cleaning your house!). Vinegar has been shown to reduce blood sugar levels, particularly if consumed just before a meal. Mix 1-2 tablespoons with warm water and drink 30 minutes before a meal. As sweet as they are, berries are an excellent source of quercetin, which has been shown to reduce blood sugar levels. Theyre also loaded with lots of other delicious nutrients. Enjoy them fresh or frozen, but never canned. An apple a day may not only keep the doctor away but also the insulin. Another quercetin-loaded fruit, apples can reduce the risk of diabetes and heart disease. This may just be the blood sugar miracle food. Studies have shown that eating just a teaspoon of cinnamon a day can make cells more sensitive to insulin and convert blood sugar into energy more easily. With more vitamin C than an orange, studies have pointed to a correlation between low vitamin C levels and diabetes. For the same reason as bell peppersadding C rich citrus fruits can aid in reducing blood sugar levels. This may seem counterintuitivechocolate is often associated with being sweetbut research s Continue reading >>