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What Foods Help Fight Diabetes?

10 Foods That Can Help Prevent Diabetes

10 Foods That Can Help Prevent Diabetes

Diabetes is an epidemic in the United States, with about 29 million people who have it, another 8 million who are undiagnosed and 86 million who are considered pre-diabetic, according to the American Diabetes Association. Type 2 diabetes, the most common form, is a disease in which the body’s cells don’t use insulin properly. At first, the pancreas makes more insulin to get glucose into the cells, but over time, the pancreas can’t make enough to keep blood glucose levels normal and the result is type 2 diabetes. Type 2 diabetes increases a person’s risk for several health conditions including high blood pressure, heart disease and stroke. It’s also responsible for as many as 12 percent of deaths in the U.S., three times higher than previous estimates, a January 2017 study in the journal PLOS ONE found. Although genetics can increase your chances of developing type 2 diabetes, both diet and exercise also play a big role. In fact, people with pre-diabetes who lost just 5 to 7 percent of their body weight reduced their risk by 54 percent, a study out of John Hopkins in July 2013 found. Here, experts weigh in with 10 foods that balance your blood sugar and can prevent diabetes: 1. Apples You might think fruit is off the menu because of its sugar content, but fruit is filled with vitamins and nutrients that can help ward off diabetes. Apples are one of the best fruits you can eat because they’re rich in quercetin, a plant pigment. Quercetin helps the body secrete insulin more efficiently and wards off insulin resistance, which occurs when the body has to make more and more insulin to help glucose enter the cells. Insulin resistance is the hallmark characteristic of type 2 diabetes. “It’s filled with antioxidants, and also there’s fiber in the fruit that nat 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 >>

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 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 >>

Diabetes & Diet: 7 Foods That Control Blood Sugar

Diabetes & Diet: 7 Foods That Control Blood Sugar

When you have type 2 diabetes, what you eat can help you control your blood sugar, stave off hunger, and feel full longer. “Diabetes is when your blood sugar or glucose levels are higher than normal. It’s carbohydrate foods like breads, cereals, rice, pasta, fruits, milk, and desserts that can cause this rise," says Maggie Powers, PhD, president-elect of Health Care & Education at the American Diabetes Association. Your eating plan should focus on the amount and type of carbs you put on your plate throughout the day, Powers says. But it’s also important to have foods you enjoy. You want to eat enough so you feel satisfied and avoid overeating and poor choices. Here are seven foods that Powers says can help keep your blood sugar in check and make you happy and healthy to boot. These add color, flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini. Try them with dips such as low-fat dressings, hummus, guacamole, and salsa, or roasted with different seasonings such as rosemary, cayenne pepper, or garlic. Go beyond your regular salad and try kale, spinach, and chard. They’re healthy, delicious, and low-carb, Powers says. Roast kale leaves in the oven with olive oil for quick, crunchy chips. You can also mix greens in with roasted veggies to add texture and a different flavor, or serve them with a little protein, like salmon. Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them. If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick. “Not only are these beverages low-carb, they can also help fill y 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 >>

The Best And Worst Foods To Eat In A Type 2 Diabetes Diet

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

8 Best Fruits For A Diabetes-friendly Diet

8 Best Fruits For A Diabetes-friendly Diet

1 / 9 What Fruit Is Good for High Blood Sugar? When you're looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table. Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health. Fiber — which can also be found in some of the best vegetables for diabetes, as well as whole grains — can further benefit your health because it promotes feelings of fullness, curbing unhealthy cravings and overeating, research shows. Healthy weight maintenance can increase your insulin sensitivity and help in your diabetes management. So, how do you pick the best fruit for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples — can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more. But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key. Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you're using the glycemic index (GI) or glycemic Continue reading >>

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