Foods A Borderline Diabetic Should Avoid
With borderline diabetes, or prediabetes, blood sugar levels are higher than normal but not as high as with type 2 diabetes (T2DM). Underlying prediabetes is a condition called insulin resistance. With this condition, the body stops responding normally to insulin, the hormone that enables cells to absorb and use blood sugar, or glucose. Prediabetes occurs when muscle, fat and liver cells have become so resistant to insulin that glucose builds up in the blood. The good news for people with prediabetes is that changes in diet, along with exercise and weight loss, can delay or prevent progression to T2DM. Knowing what foods to avoid helps you create a healthy diet for borderline diabetes. Video of the Day Carbohydrates include sugars, starch and fiber. While fiber passes through the digestive system largely unchanged, sugars are quickly digested and absorbed into the bloodstream. This leads to a rise in blood sugar level, which varies depending on the food source. Fruits, vegetables, dairy products and whole-grain foods are healthful sources of carbohydrates for people with prediabetes because they provide needed fuel for the body along with various other beneficial nutrients. But sugary foods like desserts, candy and sugar-sweetened beverages are high in calories and aren't very nutritious. The American Diabetes Association (ADA) recommends avoiding sugar-sweetened beverages, such as full-calorie sodas, sweet tea, and fruit, energy and coffee drinks. A wide-ranging July 2015 "BMJ" review of 17 studies representing 189.1 million U.S. adults found that regularly drinking sugar-sweetened beverages increases the risk for T2DM by 13 percent for each daily serving. The original risk estimates were higher but were revised to exclude obesity as a contributing factor, as it may ha Continue reading >>
The Insulin Resistance Diet Protocol
Understanding the cellular mechanisms of insulin resistance helps us choose more effective therapeutic interventions for the treatment and prevention of prediabetes and type 2 diabetes. Insulin resistance is present in individuals who are obese and those with diabetes mellitus. Several studies have found that an insulin resistance diet protocol and exercise can alter insulin signaling pathways and delay the onset of insulin resistance. It’s estimated that the number of diabetes sufferers in the world will double from about 190 million to 325 million during the next 25 years. (1) It’s obvious that we need to pay more attention to our lifestyle habits and make some changes. An insulin resistance diet, similar to a diabetic diet plan, helps you lose excess weight and regulate your insulin and blood glucose levels in order to reduce your risk of developing prediabetes and diabetes. Insulin Resistance Diet Research suggests that the primary cause of insulin resistance is excess weight, especially excess fat around the waist. Fortunately, weight loss can help the body respond better to insulin. The Diabetes Prevention Program and other large studies indicate that people with insulin resistance and prediabetes can often prevent or delay developing diabetes by changing their diets to follow an insulin resistance diet, along with losing weight. Here are seven ways to start eating an insulin resistance diet. 1. Limit Carbohydrates Research published in Diabetes, Metabolic Syndrome and Obesity suggests that monitoring carbohydrate intake, whether by carbohydrate counting or experience-based estimation, remains a key strategy in achieving glycemic control. Although all carbohydrates can be incorporated into carbohydrate counting, for good health, carbohydrates from vegetables, Continue reading >>
12 Ways To Avoid Diabetes
Nearly 25 percent of Americans are thought to have prediabetes -- a condition of slightly elevated blood sugar levels that often develops into diabetes within 10 years -- but only 4 percent of people know it. What's worse, of those who are aware, less than half really tried to reduce their risk by losing weight, eating less, and exercising more. These are just a few of the good-for-you habits that can reverse prediabetes and ensure you never get the real thing, which can mean a lifetime of drugs and blood sugar monitoring, an increased risk of heart disease, Alzheimer's disease, and other scary health threats. Read on for 12 simple tricks everyone can start today. More from Prevention: 12 Ways to Avoid Diabetes Shedding even 10 pounds can significantly slash your risk. Even extremely overweight people were 70 percent less likely to develop diabetes when they lost just 5 percent of their weight -- even if they didn't exercise. If you weigh 175 pounds, that's a little less than 9 pounds! Use our calorie calculator to see how many calories you consume -- and how many you need to shave off your diet -- if you want to lose a little. 12 Ways to Avoid Diabetes Eating greens with a vinaigrette before a starchy entrée may help control your blood sugar levels. In an Arizona State University study, people with type 2 diabetes or a precursor condition called insulin resistance had lower blood sugar levels if they consumed about 2 tablespoons of vinegar just before a high-carb meal. "Vinegar contains acetic acid, which may inactivate certain starch-digesting enzymes, slowing carbohydrate digestion," said lead researcher Carol Johnston. In fact, vinegar's effects may be similar to those of the blood sugar -- lowering medication acarbose (Precose). Before you eat that fettuccine, enj Continue reading >>
The Diabetes Diet
What's the best diet for diabetes? Whether you’re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices—most notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight. Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. Even if you’ve already developed diabetes, it’s not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think. The biggest risk for diabetes: belly fat Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are: A woman with a waist circumference of 35 inches or more A man with a waist circumference of 40 inches or more Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lowe Continue reading >>
Eat Well To Prevent Type 2 Diabetes
There are up to 30,000 people with undetected type 2 diabetes in Ireland and approximately 146,000 people with undetected pre-diabetes, according to findings in a recent VHI Healthcare study. If you are one of the people who are at risk of developing type 2 diabetes you can minimise this risk by eating a healthy diet and getting moderate exercise, becoming more active and maintaining a healthy weight. Type 2 diabetes usually develops slowly in adulthood and may show no signs or symptoms. It is progressive and can sometimes be treated with diet and exercise, especially in the early stages. But more often people with type 2 diabetes may require anti-diabetic medicine and some will go on to need insulin injections. In type 2 diabetes, the body either doesn’t produce enough insulin or it produces insulin but it becomes ‘resistant’ to the levels of insulin it produces. The more risk factors or symptoms someone has the more likely they are to have undetected diabetes or pre-diabetes. If you are worried, you should speak to your GP and tell them why you think you may have type 2 diabetes. A simple diabetes test will ease any worries you may have. Healthy diet reduces risk Being overweight is one of the main risk factors for developing diabetes. If you fall into the at-risk category you can reduce your chances of developing type 2 diabetes if you make sure to eat a healthy diet and lose weight if necessary. The key to healthy eating is eating regularly, watching your serving size and following a healthy eating plan that is low in refined sugars and fat. This means: Choosing lower fat options when eating meat, poultry, dairy products and spreads Enjoying a good variety of fresh fruit and vegetables Getting most of your energy from unrefined and whole grain foods Keeping hi Continue reading >>
The Best Foods You Can Eat To Prevent Diabetes
Coming down with a diabetes diagnosis is more than just frustrating. According to the Centers for Disease Control and Prevention, it’s the seventh leading cause of death in the U.S. But what exactly is it? Diabetes Research explains diabetes is a metabolic disease that causes the body to produce too little insulin. Insulin allows the glucose, or sugar, from the foods that you eat to enter your cells to use as energy, but diabetics don’t have enough insulin to make this happen. This means the sugars stay in your blood, and your body doesn’t have the energy necessary to complete daily functions. To lower your risk of diabetes, try adding the following six foods to your meals. 1. Whole grains There’s evidence to suggest that whole grains can protect you from diabetes, whereas refined carbohydrates, like those you would find in white bread, can increase your risk, explains Harvard’s School of Public Health. The fiber and bran found in whole grains make it harder for your digestive system to break down the grains into glucose. Because this process is more difficult, your blood sugar and insulin are increased very slowly, putting less stress on the body. Choosing whole grains that have a low glycemic load can decrease your risk of diabetes dramatically. 2. Carrots The color of carrots is a key indicator that they’re rich in carotenoids, which are antioxidants that may help prevent diabetes, says Prevention. Research from the University of Minnesota School of Public Health found, out of 4,500 people tested over a 15-year span, those who had the highest levels of carotenoids in their blood cut their diabetes risk in half. 3. Green leafy vegetables Some of the most nutritious vegetables are ones that are dark, green, and leafy, so if you haven’t begun adding spinac Continue reading >>
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 >>
Nhs Diet Advice For Diabetes
Tweet In the UK, current 2016 NHS diabetes diet advice is that there is no special diet for people with diabetes. Many people with diabetes focus on the carbohydrate content of their meals and prefer a low-carb diet for tight blood glucose level control. The NHS (and Diabetes UK) recommend a healthy, balanced diet that is low in fat, sugar and salt and contain a high level of fresh fruit and vegetables. This guide reviews the diet advice the NHS gives to people with diabetes and discusses to what degree the advice is sensible. What does the NHS advise? The NHS provides the following diet advice for people with diabetes: [147] [148] Eat plenty of starchy carbohydrates with a low glycemic index (low GI) Increase the amount of fibre in your diet Eat plenty of fruit and vegetables - at least 5 portions per day Cut down on fat and saturated fat in particular Choose foods with unsaturated fat instead - such as vegetable oils, reduced fat spreads, oily fish and avocados Choose low-fat dairy products Choose lean meat - such as skinless chicken Avoid fatty or processed meat Eat fish at least twice a week and ensure you have oily fish at least once a week Eggs and beans are other good sources of protein Cook food by grilling, baking, poaching or steaming instead of frying or roasting Avoid fatty or sugary snacks - such as crisps, cakes, biscuits and pastries Eat snacks such as fruit, unsalted nuts and low-fat yoghurts Cut down on sugar Eat less salt - have less than 6g of salt (2.4g of sodium) per day Cut down on alcohol Don’t skip breakfast Keep hydrated - aim to drink between 1.6 and 2 litres of fluid each day Is the NHS advice sensible? Whilst a number of these points are undoubtedly sensible, some of the recommendations have been criticised by patients and some leading UK h Continue reading >>
- Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study
- Low carb diet saves NHS £4m in diabetes costs
- Get off your backside! It's madness for the NHS to spend millions fighting type 2 diabetes when the simple cure is exercise, says DR MICHAEL MOSLEY, who reversed HIS own diabetes
Best And Worst Foods For Diabetes
Your food choices matter a lot when you've got diabetes. Some are better than others. Nothing is completely off limits. Even items that you might think of as “the worst" could be occasional treats -- in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options. Starches Your body needs carbs. But you want to choose wisely. Use this list as a guide. Best Choices Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth Baked sweet potato Items made with whole grains and no (or very little) added sugar Worst Choices Processed grains, such as white rice or white flour Cereals with little whole grains and lots of sugar White bread French fries Fried white-flour tortillas Vegetables Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs. Best Choices Fresh veggies, eaten raw or lightly steamed, roasted, or grilled Plain frozen vegetables, lightly steamed Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients. Low sodium or unsalted canned vegetables Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day. Worst Choices Canned vegetables with lots of added sodium Veggies cooked with lots of added butter, cheese, or sauce Pickles, if you need to limit sodium -- otherwise, pickles are okay. Sauerkraut, for the same reason as pickles -- so, limit them if you have high blood pressure Fruits They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs Continue reading >>
Eat Well!
When you have diabetes, deciding what, when, and how much to eat may seem challenging. So, what can you eat, and how can you fit the foods you love into your meal plan? Eating healthy food at home and choosing healthy food when eating out are important in managing your diabetes. The first step is to work with your doctor or dietitian to make a meal plan just for you. As soon as you find out you have diabetes, ask for a meeting with your doctor or dietitian to discuss how to make and follow a meal plan. During this meeting, you will learn how to choose healthier foods—a variety of vegetables and fruits, whole grains, fat-free or low-fat dairy foods, lean meats, and other proteins. You will also learn to watch your portion sizes and what to drink while staying within your calorie, fat, and carbohydrate (carbs) limits. You can still enjoy food while eating healthy. But how do you do that? Here are a few tips to help you when eating at home and away from home. Eating Healthy Portions An easy way to know portion sizes is to use the “plate method.” Looking at your basic 9-inch dinner plate[PDF – 14 MB], draw an imaginary line down the middle of the plate, and divide one side in half. Fill the largest section with non-starchy vegetables, like salad, green beans, broccoli, cauliflower, cabbage, and carrots. In one of the smaller sections, put a grain or starchy food such as bread, noodles, rice, corn or potatoes. In the other smaller section, put your protein, like fish, chicken, lean beef, tofu, or cooked dried beans. Learn more at Create Your Plate, an interactive resource from the American Diabetes Association (ADA) that shows how a healthy plate should look. This tool allows you to select different foods and see the portion sizes you should use in planning your meal Continue reading >>
Prevent Diabetes Diet
Food is the biggest weapon you have in fighting diabetes and other insulin-related disorders. Type 2 diabetes and other insulin-related health disorders such as metabolic syndrome are the biggest global health epidemic of our time. What we eat is the most important factor in preventing them. When your diet is full of empty calories and an abundance of quickly absorbed sugars and refined carbohydrates, your cells slowly become resistant or numb to the effects of insulin. This six-week program uses food as medicine to regulate your metabolism, blood sugar and insulin levels. * Get the full recipes here. How it works Eat food that improves your genes To turn off the genes that lead to diabetes and turn on the genes that lead to health, the key is the type of food you eat ñ plant-based whole foods rich in nutrients. This type of diet will also regulate your hormones, improve digestion and metabolism and keep your stress levels down. Eat food with a low glycaemic index (GI) Low-GI foods don't spike blood sugar and insulin. Spend two weeks preparing Measure your height, weight, waist size, blood pressure, body mass index (BMI) and waist-to-height ratio before you start. It is also recommended that you get tested for other biochemical imbalances. The results may require you to take supplements or make dietary changes. Tools for measuring and tracking your health are available at www.bloodsugarsolution.com Clean toxic foods out of your kitchen and stock it with the foods that create health. One week before the program begins, cut out all sugar, flour products, highly processed carbs and stimulants such as caffeine, alcohol and sedatives. Recommended foods Slow-burning, low-GI vegetables These should be the basis of your diet. These include broccoli, asparagus, spinach, silverb Continue reading >>
What Type Of Pregnancy Diet Should I Follow If I Have Gestational Diabetes?
Good nutrition is especially important during pregnancy if you've developed gestational diabetes. Diabetes develops when your body can't efficiently produce or use insulin, a hormone made by the pancreas that allows cells to turn sugar in your blood (glucose) into usable fuel. When large amounts of glucose accumulate in your blood, it means that your cells aren't getting the fuel they need. High blood sugar can be harmful for you and your developing baby, so it's important to try to control it. One way to keep your blood sugar levels under control is to follow a specific meal plan. I strongly recommend seeing a registered dietitian who can create a diet particularly suited to you, based on your weight, height, physical activity, and the needs of your growing baby, as well as your level of glucose intolerance. She'll also take into account your personal food preferences. (Note: If dietary changes aren't sufficient to keep your blood sugar in a healthy range, you'll need to take insulin as well. If your practitioner prescribes insulin injections, you'll need to meet again with your dietitian to reassess your diet.) A dietitian starts by determining how many calories you need each day. Then she teaches you how to determine portion sizes and how to balance your meals with just the right amounts of protein, carbohydrates, and fat. She also assesses your current eating habits to make sure you're getting enough vitamins and minerals. Here are some general dietary guidelines: Eat a variety of foods, distributing calories and carbohydrates evenly throughout the day. Make sure both your meals and your snacks are balanced. The American Diabetes Association recommends that you eat three small-to-moderate-size meals and two to four snacks every day, including an after-dinner snack. Continue reading >>
Diabetes Prevention: 5 Tips For Taking Control
Changing your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider these tips. When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, such as if you're overweight or you have a family history of the disease. Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds. It's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Consider the latest diabetes prevention tips from the American Diabetes Association. 1. Get more physical activity There are many benefits to regular physical activity. Exercise can help you: Lose weight Lower your blood sugar Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range Research shows that aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from a fitness program that includes both. 2. Get plenty of fiber It's rough, it's tough — and it may help you: Reduce your risk of diabetes by improving your blood sugar control Lower your risk of heart disease Promote weight loss by helping you feel full Foods high in fiber include fruits, vegetables, beans, whole grains and nuts. 3. Go for whole grains It's not clear why, but whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and cereals. Look Continue reading >>
Foods To Eat To Help Prevent Diabetes
There has always been a question asked within the food industry and that question is, Why does meat lead to a higher risk of diabetes and why does that risk drop whenever a person begins to reduce the amount of meat they intake daily? In the article it’s mentioned multiple times that plants are a big prevention of diabetes as they are full of different minerals, vitamins and antioxidants that can lower blood pressure and reduce sugar levels within your body. Fiber can also decrease that risk, so it’s very important you eat foods that provide you a lot of fiber as they can flush out any extra or left over estrogen within your body. Really what the article and what people have gathered overtime is that you should always balance out your meals and not go strictly meat. You put yourself in like for risk of diabetes and just a plethora of other different issues you can run into, it’s all about balance, healthy and clean dieting and keeping up with your nutrition. Sure all meat isn’t bad and meat is definitely needed in a diet for it’s protein but you can’t rely on it all the time, in order to protect yourself and stay healthy and to most importantly reduce any issues or said risks that come with over consumption of meat eating, make sure you take the necessary steps to prevent diabetes by balancing out meals and eating healthy. A vegetarian diet could lower Diabetes risk factors if eaten on a regular basis. Normal diets that eat meat have a higher risk of developing diabetes. Plants protect against chronic diseases because of their antioxidents and anticancer properties. There is strong evidence for a direct role of estrogens in the cause of diabetes, and it’s been demonstrated that certain gut bacteria can produce estrogens in our colon. Continue reading >>
If Diabetes Runs In Your Family, You Need To Read The Latest Study On Fruit
A huge study has revealed what we need to be eating every day to lower our risk of diabetes and related vascular complications. Unfortunately, it’s not ice cream or fries—but it is a simple dietary addition that most of us can easily make: fresh fruit. Huaidong Du, MD, PhD, of Oxford University, England, led the Chinese epidemiological study, which included half a million people and was reported online in PLOS Medicine. According to the research team, each daily portion of fruit consumed linked to a 12 percent reduction in diabetes risk, an association not significantly modified by sex, age, region, survey season, or a range of other factors including smoking, alcohol consumption, physical activity, body mass index, and family history of the disease. (Find out the difference between type 1 and type 2 diabetes.) “To our knowledge, this is the first large prospective study demonstrating similar inverse associations of fruit consumption with both incident diabetes and diabetic complications,” writes Du and colleagues. In lay language, this means that the more fruit you eat, the lower your risk of diabetes and diabetes complications. “These findings suggest that a higher intake of fresh fruit is potentially beneficial for primary and secondary prevention of diabetes (Here are more foods that should be in a diabetic diet.) Previous research on how to prevent diabetes with fruit consumption has focused mainly on Western populations and typically included processed fruit—instead of only fresh fruit in the Chinese study. Because Chinese people with the disease are likely to cut fresh fruit from their diets due to a mistaken belief that any sweet-tasting food will raise their blood sugar, this may explain the very strong association in this study. Nonetheless, clinic Continue reading >>
