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 >>
Top Diabetic Diet Tips For Indians
People suffering from diabetes have double the risk of getting a heart attack and developing mental health issues. But the good news is, most cases of type 2 diabetes can be reversed. Taking steps to control your diabetes does not mean to live in deprivation, it rather means eating in moderation and maintaining the right balance. Here we bring to you some diet tips which will not leave you hungry or deprived. Nutrition No matter whether you are a diabetic or not, the nutrition needed by your body is same as for any other normal person (without diabetes). So, you don't need to consume anything special, though you need to take care of the number of calories you intake. Your choice of food matters and most importantly the carbohydrates. Lose weight Fortunately, you have more control over your health than you think. By eating healthy, doing some physical activity and losing weight you can control your diabetes and even reverse it in some cases. By losing just 5 to 10 per cent of your weight, you can lower your blood sugar level, lower blood pressure and lower cholesterol. Also, losing weight and eating healthy will have a profound effect on your energy, mood and sense of well-being. So even if you already developed diabetes it's not too late to make positive changes. Diabetic diet for Indians The per day calorie intake should be between 1500 to 1800 calories. A diabetic diet should have at least three vegetables and two fruits each day. Avoid consuming dry fruits Dry fruits seem like a healthy snacking option but for diabetic people it's not really the case. The fructose in dry fruits may spike your sugar level. So, try having fresh fruits instead of dry fruits. Some home remedies to control diabetes Green tea: This tea is unfermented and hence has high polyphenol content, Continue reading >>
Frequency Of Fish Intake And Diabetes Among Adult Indians
Frequency of Fish Intake and Diabetes among Adult Indians aSouth Asia Network for Chronic Disease, Public Health Foundation of India, New Delhi, INDIA bDepartment of Primary Care and Public Health, School of Public Health, Imperial College, London, UK aSouth Asia Network for Chronic Disease, Public Health Foundation of India, New Delhi, INDIA dDepartment of Non-communicable Disease Epidemiology, London School of Hygiene and Tropical Medicine, London, UK aSouth Asia Network for Chronic Disease, Public Health Foundation of India, New Delhi, INDIA bDepartment of Primary Care and Public Health, School of Public Health, Imperial College, London, UK cDepartment of Society, Human Development and Health, Harvard School of Public Health, Harvard University, Boston dDepartment of Non-communicable Disease Epidemiology, London School of Hygiene and Tropical Medicine, London, UK Address correspondence to: Sutapa Agrawal, PhD, Epidemiologist, South Asia Network for Chronic Disease, Public Health Foundation of India, C1/52, First floor, SDA, New Delhi110016, INDIA. E-mail: [email protected] Received 2013 Sep 6; Accepted 2013 Nov 16. Copyright Sutapa Agrawal, Christopher Millett, S. V. Subramanian, Shah Ebrahim. Published with license by Taylor & Francis This is an open-access article distributed under the terms of the Creative Commons Attribution License , which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. The moral rights of the named author(s) have been asserted. This article has been cited by other articles in PMC. Objectives: Recent studies have shown that the choice of foods plays a role in diabetes prevention. However, little empirical evidence on this association exists in developing countries. We a Continue reading >>
14 Foods That Could Change A Diabetic's Life
Print Font: 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 4 healthy nutrients (fiber, omega-3s, calcium, and vitamin D) that make up Prevention's 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 taki Continue reading >>
8 Foods To Eat To Beat Diabetes (and 5 To Avoid!)
Carnivores, rejoice: These foods (poultry without the skin) are fair game in a diabetes-friendly diet. Why? Because they're high in protein (result: full stomach) but typically low in fat (result: better weight management). Fatty fish also contains omega-3 fatty acids, which cut down on cardiovascular problems that can accompany diabetes. Continue reading >>
Indian Curry Fish | Diabetic Living Online
Preheat oven to 450 degrees F. Grease a shallow baking pan or line with foil and grease; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with salt and pepper. Place fish in a single layer in prepared baking pan. Tuck under any thin edges. Bake, uncovered, for 4 to 8 minutes or until fish flakes easily when tested with a fork. Meanwhile, in a large skillet, heat olive oil over medium-high heat. Add pea pods and tomatoes; reduce heat to medium. Cook and stir for 2 to 4 minutes or until vegetables are tender. To serve, stir half of the snipped cilantro, half of the curry powder, and half of the garam masala into the vegetable mixture. Stir the remaining snipped cilantro, the remaining curry powder, and the remaining garam masala into the cooked lentils. Divide lentil mixture and vegetable mixture among four dinner plates; top with fish. If desired, sprinkle with cilantro leaves. Makes 4 servings (1 fish fillet, 1/2 cup cooked vegetables and 1/3 cup cooked lentils per serving) Po' Boy Variation: Prepare as above, except substitute 1 cup sliced onion and 3 cups fresh baby spinach leaves for the pea pods and tomatoes; cook onion about 10 minutes, adding spinach for the last 2 minutes of cooking. Substitute 1-1/2 teaspoons Cajun seasoning for the cilantro, curry powder, and garam masala. Substitute 4 whole grain hot dog buns, split and toasted, for the lentils. Serve the fish on the rolls topped with the onion mixture. Omit cilantro leaves. If desired, serve with lemon wedges. Po' Boy Variation: PER SERVING: 322 cal., 8 g total fat (2 g sat. fat), 71 mg chol., 624 mg sodium, 28 g carb., 3 g fiber, 34 g protein. Po' Boy Variation: Daily Values: 58 percent vitamin A, 25 percent vitamin C, 6 percent calcium, 13 percent iron. Po' Boy Variatio Continue reading >>
Diabetic Diet: 20 Healthy Foods For Diabetics
A diabetic diet consists of foods that are healthy for a controlled diabetic diet. This comprises a list of foods for diabetics that is high in fiber, antioxidants, and vitamins and minerals. The list of foods that we have included in this diabetics diet slideshow are also familiar and easy to find. These are not the only food for diabetics, but including them in your diabetes meal plan will help improve your overall health . High fiber High fiber foods are known to lower blood cholesterol and blood sugar levels. Whole grains, oats, channa atta, millets and other high fiber foods should be included in foods for diabetics. Maida, sooji, noodles, pasta should be avoided. If one feels like consuming pasta or noodles, it should always be accompanied with vegetable /sprouts. Beans Beans have always been the undervalued protein that could work best when used as a substitute for meat. They stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight management, a very good example for food for diabetics. To save time cooking beans, use a pressure cooker. Soaked beans are tender in just 10 to 15 minutes. Barley Barley is great for a healthy diet. Barley includes both soluble and insoluble fiber in abundance. It can be added to soups, cereal and salads. This food for diabetics reduces the rise in blood sugar after a meal by almost 70 per cent, and hence keeps your blood sugar lower and steadier for hours. Carrots While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low. This food for diabetics are one of nature's richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control. Asparagus Scientists have found regular i Continue reading >>
Fish - Benefits, Recommended Intake & Suitability In Diabetic Diet
Fish is a great source of protein, omega 3 and vitamin D and believed to be helpful for our bones, skin eyes and nerves. As with many of the food groups, fish has attracted a few health scares over the years, such as worries over mercury levels, but nutritionists point out that the risks associated with fish are small compared with the benefits of fish consumption. The NHS advises that we eat at least two portions of fish a week with at least one of these portions being oily fish. A portion is deemed to be 140g of cooked fish. Fish provide a good source of protein and omega 3 fatty acids. Oily fish is a particularly good source of omega 3 which is why were advised to eat at least one portion of oily fish a week. Omega 3 is an essential fatty acid which has been linked with improved heart health. Fish is also a good source of vitamin D, which helps keep bones healthy, and vitamin B2, which is good for the skin, eyes, red blood cells and nervous system . The body gets most of its vitamin D from our own cholesterol when our skin is exposed to the sun but other dietary sources of vitamin D include eggs and dairy produce. Fish is a good food for people with diabetes. Protein provides some of our energy needs and omega 3 may help our heart health . Low levels of vitamin D are common in people with diabetes, so including fish in the diet is a good way to add to your dietary vitamin D intake. Scientists and researchers have hypothesised that consumption of fish may reduce the risk of developing type 2 diabetes . However, it has not been clear whether fish can be isolated as having a preventative effect and higher fish intakes may instead be a reflection of a better all round diet . Higher levels of mercury are found in certain fish including shark, swordfish, marlin and tuna. Continue reading >>
Diet Dos And Don'ts For Diabetics!
Home > Get Ahead > Living > Health his is the concluding part of a two-part series on diet tips for the diabetics, by dietitians Priya Khanna and Seema Tarneja: Part I: Diabetics, heed these diet tips! Diabetes mellitus is a chronic metabolic disorder in which the body fails to convert sugars, starches and other foods into energy. Many of the foods you eat are normally converted into a type of sugar called glucose during digestion. The bloodstream then carries glucose through the body. The hormone, insulin, then turns glucose into quick energy or is stored for futher use. In diabetic people, the body either does not make enough insulin or it cannot use the insulin correctly. This is why too much glucose builds in the bloodstream. There are two major types of diabetes: 1. Type 1 This is popularly known as Juvenile Onset Diabetes. Here, the body produces little or no insulin. It occurs most often in childhood or in the teens and could be inherited. People with this type of diabetes need daily injections of insulin. They must balance their daily intake of food and activites carefully with their insulin shots to stay alive. 2. Type 2 Also known as Adult Onset Diabetes, this occurs around 35 to 40 years. The more common of the two types, it accounts for about 80 per cent of the diabetics. Here, though the pancreas produce adequate insulin, body cells show reduced sensitivity towards it. Type 2 diabetes is usually triggered by obesity. The best way to fight it is by weight loss, exercise and dietary control. Sometimes, oral medication or insulin injections are also needed. ~ Symptoms of diabetes Here are a few: Extreme thirst and hunger Frequent urination Sores or bruises that heal slowly Dry, itchy skin Unexplained weight loss Unusual tiredness or drowsiness Tingling or numb Continue reading >>
Healthy Fish & Seafood Recipes
Add more fish and seafood to your diabetes meal plan with these tasty and easy-to-make recipes. Bonus: Many of these healthful fish dishes contain omega-3s, which may reduce risk of heart disease and stroke. Add more fish and seafood to your diabetes meal plan with these tasty and easy-to-make recipes. Bonus: Many of these healthful fish dishes contain omega-3s, which may reduce risk of heart disease and stroke. Add more fish and seafood to your diabetes meal plan with these tasty and easy-to-make recipes. Bonus: Many of these healthful fish dishes contain omega-3s, which may reduce risk of heart disease and stroke. Add more fish and seafood to your diabetes meal plan with these tasty and easy-to-make recipes. Bonus: Many of these healthful fish dishes contain omega-3s, which may reduce risk of heart disease and stroke. Continue reading >>
Best Fish To Eat, And Those To Avoid
Fish is a great source of heart-healthy lean protein. Dining on one or two servings of fish as your protein every week can lower risk of heart attack by almost one-third. Thats because it contains heart-healthy omega-3 fatty acids, which lower triglyceride levels as well as help reduce inflammation throughout the body and support brain health. The omega-3 you get from fish also known as long-chain omega-3s, EPA and DHA are extremely beneficial. But that doesnt mean including fish in your diet doesnt have a downside. Many fish species carry high levels of the metal mercury a dangerous contaminant that can affect the nervous system. Pollution has only raised mercury levels in our oceans, lakes and streams, and this mercury is consumed by fish and converted to a toxin known as methylmercury. Fish that are high on the food chain consume other contaminated fish, thus compounding their mercury levels, which is why its best to choose smaller fish, lower on the food chain, to eat. Farmed fish, which you think would be safer, are also fed the same diet of growth hormones, antibiotics and other foods that are not found in their natural habitat and therefore should be avoided. The primary concern with fish and mercury is in infants and young children, as their developing nervous systems are particularly vulnerable to mercurys effects. Thats why pregnant women and those nursing are advised to be extremely careful about choosing the types of fish to eat. Experts recommend pregnant women avoid sea- water fishes like swordfish (myli meen), tuna and shark and choose fish that are found in local ponds like rohu, hilsa, surmai(kingfish) etc instead. Adults who have high exposure levels (which is an unlikely outcome of eating a few servings of fish) can experience significant central ner Continue reading >>
Eating Indian Food With Diabetes
01.69 I'm gonna tell you how you still can have it thought it might seem to be loaded with 08.89 Look at the menu and start planning from the top to the bottom. 11.59 Are you going to be having some chicken, or fish, or meat? 16.68 then we'll decide on the type serving size of your carbohydrate. 22.45 Are you looking for some rice or may be potatoes? 25.86 Which one is the most desirable for you and you can have it? 31.46 So if you are having rice, something like a basmati rice, 34.04 which may be brown is a great choice to have. 37.87 Also they might even have whole wheat naan available for you. 41.98 If you choose the rice to have about three quarters of a cup to a cup, or 48.21 And a lot of the dishes are loaded with good sources of protein that are very high 52.96 in fiber, such as lentils and chickpeas. 55.99 If you start mixing some animal protein, such as chicken or 59.41 fish, those beans are gonna count in your body more like carbohydrates. 04.53 So, your rice or your bread, you're gonna wanna cut back a little bit more on that 08.58 portion if you're adding the beans in and an animal protein. 13.05 So some things we wanna avoid is the fried food, such as samosas and pouri. 18.35 Also, we want to just be careful of ghee, which is clarified butter, and 23.34 coconut milk, because those are both high in calorie and saturated fat. 28.30 Other tomato-based sauces that don't use cream are great, tandoori and tikka. 33.15 You just wanna watch if there's a lot of yogurt on things. 35.91 If it's with the food that you're ordering, maybe get it on the side, 38.85 so that you can control the amount that's being used. 41.88 Often, when you're thinking of Indian food, 44.00 it might be a beautiful buffet of many different options. 47.44 So when you're going up to the buff Continue reading >>
The Best Seafood For People With Diabetes
1 / 10 Fish Is an Excellent Choice for Type 2 Diabetes Diabetes experts recommend eating fish for cardiovascular health, but if your only experience with fish has been the fried variety or fish sticks, you might be wondering how and why to include fish in your strategy for eating well with diabetes. “It’s a great protein choice, a source of healthy fat, and it contains important vitamins and minerals,” says Cassandra Rico, MPH, RD, associate director of nutrition and medical affairs for the American Diabetes Association. And the best part of all is that "you don’t have to do a whole lot to seafood to make it taste good," she says. "You can add just a few herbs and bake it in the oven. It’s a lot easier to prepare than I think people perceive.” So get to know your local seafood purveyor and make seafood part of your type 2 diabetes diet. Continue reading >>
Dr.panda Diabetes Centre
12. Prof. Panda AS GUEST AT 5TH WORLD DIABETES CONGRESS,LAS VEGAS(USA) FISH IS A HEALTHIEST FOOD IN THE PLANET.LOADED WITH PROTEIN & VITAMIN D Fishes have been an integral member of our food chain as far as the human history goes. With 97% of our planet under water, fishes were and are the most abundant resource for man and animal alike. The huge diversity, ease of availability and nutrient vitality are the three main reasons that fishes are a hit all across the globe. Fishes or to be more precise, sea food, enjoy a lot of prestige as health food universally. Many esteemed organizations like American Heart Association, United States Food and Drug Administration (US FDA), Environmental Protection Agency (EPA) have issued statements in the last couple of years citing the benefits of having fishes on a regular basis. With majority of area being under water, the effect of climate is more pronounced on the aquatic beings. To keep things simpler, we will classify fishes on a very broad index type of water. Based on this we have: As the name suggests, these are the fishes that stay in fresh or non-saline water. In spite of the fact that fresh water on Earth is really limited, about 41% of total fishes we know of are found in fresh water. India is pretty rich in terms of fresh water fishes. The two main fresh water fish zones in India are the Western Ghats and the North East. Some commonly consumed fresh water fishes are catfish, carp, crappie, bluegill or bream, trout, walleye, bass, drum etc. Fortunately, a lot of these are abundantly available in India. As the name suggests, this type of fish survives in a salt rich or to be more specific, in a basic environment (around 8.2 pH). Almost 60% of the known marine species reside in the salty oceanic and sea waters. India, being Continue reading >>
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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 >>
