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 >>
11 Foods To Avoid With Diabetes
Diabetes is a chronic disease that has reached epidemic proportions among adults and children worldwide (1). Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness and other complications. Prediabetes has also been linked to these conditions (2). Importantly, eating the wrong foods can raise your blood sugar and insulin levels and promote inflammation, which may increase your risk of disease. This article lists 11 foods that people with diabetes or prediabetes should avoid. Carbs, protein and fat are the macronutrients that provide your body with energy. Of thesen three, carbs have the greatest effect on your blood sugar by far. This is because they are broken down into sugar, or glucose, and absorbed into your bloodstream. Carbs include starches, sugar and fiber. However, fiber isn't digested and absorbed by your body in the same way other carbs are, so it doesn't raise your blood sugar. Subtracting fiber from the total carbs in a food will give you its digestible or "net" carb content. For instance, if a cup of mixed vegetables contains 10 grams of carbs and 4 grams of fiber, its net carb count is 6 grams. When people with diabetes consume too many carbs at a time, their blood sugar levels can rise to dangerously high levels. Over time, high levels can damage your body's nerves and blood vessels, which may set the stage for heart disease, kidney disease and other serious health conditions. Maintaining a low carb intake can help prevent blood sugar spikes and greatly reduce the risk of diabetes complications. Therefore, it's important to avoid the foods listed below. Sugary beverages are the worst drink choice for someone with diabetes. To begin with, they are very high in carbs, with a 12-ounce (354-ml) can of soda prov Continue reading >>
Foods Not To Eat With Type 2 Diabetes
For many, diabetes cannot be controlled through diet alone, but making wise food choices is beneficial for all people with diabetes. There are no foods that are absolutely prohibited when you have diabetes, but certain food types make controlling blood sugar extremely difficult and also contribute to poor overall health. If you have diabetes, avoiding sugary foods and foods with unhealthy fats, for instance, can enhance your wellness and minimize the necessity of medical intervention to manage your diabetes. Video of the Day Foods and Drinks High in Sugar Natural sugars are present in many healthy whole foods. You can eat sugar in moderation, even if you have diabetes. But sugar is a carbohydrate, and like all carbohydrates, it will affect blood glucose levels. When you do consume a food high in sugar, let it take the place of another carbohydrate you would have otherwise consumed. For example, if you plan to having a cookie after your meal, don't eat the baked potato that came with the meal. In general, it's advisable to avoid regular consumption of sugar-rich foods like cake, cookies and candies. Also, be aware of the sugar found in beverages, including sodas, fruit drinks and highly sweetened coffee drinks, and in dried fruits and packaged snacks. Because everyone's response to sugar differs, there is no set amount considered "moderation." To maintain moderation, generally, save sugary treats for special occasions, and select natural sources of sweetness, like fruit, to tame cravings. Foods High in Unhealthy Fat When trying to manage your diabetes, avoid foods high in saturated fats. Among other things, saturated fats may raise your cholesterol, increasing your risk of developing heart disease -- in addition to your heightened risk caused by diabetes. Additionally, d Continue reading >>
Here's Five Things To Eat Or Avoid To Prevent Type 2 Diabetes
Pre-diabetes is diagnosed when your blood sugar levels are higher than normal, but not high enough to be classified as having type 2 diabetes. Pre-diabetes is an early alert that your diabetes risk is now very high. It is ten to 20 times greater compared to the risk for those with normal blood sugars. What you choose to eat, or avoid, influences this risk. Studies around the world, including Finland, China and the US have shown diabetes prevention programs prevent or delay progression to type 2 diabetes. When people eat more healthily, drop their body weight by 5-10 percent and walk for 30 minutes a day, five days a week, they lower the risk of developing type 2 diabetes by about 58 percent over two years. We recently gave 101 men with pre-diabetes a self-directed diabetes prevention program over six months. We found they were able to reduce their portion size of potato and meat and improve their variety of health foods.They were able to reduce the proportion of energy coming from junk food by 7.6 percent more than the group who didn't change their diet and got a four-point increase in their scores from the Healthy Eating Quiz. These improved eating patterns were associated with an average weight loss of 5.5 kg (12 lbs) and better blood sugar regulation. This is great news for the 318 million adults around the world, including two million Australians, who have pre-diabetes. The original diabetes prevention studies started in the 1980s. Back then the advice was to reduce your total kilojoule intake by eating less fat, especially from take-away, processed and fried foods and to eat more foods rich in carbohydrate, such as vegetables, fruit and wholegrains. That advice worked because the world did not have the huge numbers of ultra-processed foods and drinks, many of which Continue reading >>
Diet For Gestational Diabetes
I have gestational diabetes. Why do I have to watch what I eat? Eating well is an important way to stay healthy for all women in pregnancy. But if you have gestational diabetes (GD), choosing the right food is especially important. When you eat, your digestive system breaks most of your food down into a type of sugar called glucose. Glucose is one of your body’s main sources of energy. Glucose enters your bloodstream and then, with the help of insulin (a hormone made by your pancreas), your cells use the glucose as fuel. However, if your body doesn't produce enough insulin – or your cells have a problem responding to the insulin – too much glucose stays in your blood, instead of moving into the cells and getting converted to energy. Pregnancy hormones reduce the effect of insulin, so your body has to make more of it. If your body can't keep up with the demands for insulin, your blood sugar levels can get too high. That's when GD happens. It's important to control it, as it can lead to problems for your baby. You may be able to control GD by changing what you eat and combining a healthy diet with regular exercise. Learn all about gestational diabetes, including risk factors, symptoms to watch out for, and how it's managed. How will I have to change my diet? If you’ve been diagnosed with GD, your doctor should refer you to a dietitian who can work out a special diet for you. Every pregnancy is different, so what works for one woman may not work for you. You’ll probably need to experiment with different foods and combinations of foods before you work out what’s best for your body. Your dietitian will be able to help you with this. Women with GD say the foods they can tolerate often change as their pregnancy progresses, which can be frustrating. Others say their Continue reading >>
Starvation Can Cure Type 2 Diabetes
A new study shows that starvation (eating 600 kcal/day) can cure type 2-diabetes, just like gastric bypass surgery. Again, there is no need to explain the effect of the surgery with other speculative theories. The resulting starvation reverses diabetes. And the starvation isn’t even necessary to do that. Guardian: Low-calorie diet offers hope of cure for type 2 diabetes Unnecessary starvation If a type 2 diabetic stops eating (carbs) the symptoms of diabetes starts to go away. But starvation or surgery are unnecessarily painful ways to do it. Luckily diabetics can eat real food to satiety, as long as they avoid sugar and starch. The food that quickly turns into simple sugars in the gut. Cutting away their stomach or starving themselves is not necessary. All they need is good food. More Across the river for water: Surgery for diabetes PS A Gastric Bypass operation protects from eating too much carbohydrates in two ways. Number one: you can only eat miniature portions of anything. Number two: the smaller amounts of starch you eat is not digestedd as easily as the duodenum with the starch-digesting enzyme amylase is diverted from direct contact with the food. Continue reading >>
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Diabetes Diet: What You Should And Shouldn’t Eat
Non-starchy vegetables should play a major role in a diabetes diet. Keep dark green leafy vegetables (including romaine lettuce, spinach, kale, and arugula) on hand. Asparagus, broccoli, cucumbers, peppers, and salad greens should also be regularly on the menu. What can diabetics eat? That’s a natural question that people with diabetes may ask their doctors. With so many choices available to you, it’s only natural to wonder about which foods to avoid with diabetes. But a diabetes diet isn’t only about which, if any, types of foods are off limits. It’s also about focusing on moderate consumption of healthful foods and getting the most nutritional value out of your dietary choices. In that sense, a diabetes diet is beneficial for just about anyone. Here’s some general advice about how to get the most nutrition out of your food and beverage choices while minimizing any adverse effects on your blood sugar. How to Make Your Carbs Count Managing carbohydrate intake is one of the cornerstones of diabetes management. Simple carbohydrates, or sugars, are broken down rapidly to be used as energy. Compared to simple carbs, complex carbohydrates contain more fiber and other nutrients and are digested more slowly. Your body needs carbohydrates as a primary energy source, but it’s important to choose them wisely. Complex carbohydrates and naturally occurring sugars (such as those found in fruits) should constitute the majority of your carbohydrate intake. So, consider these tips to guide you in making carb-smart selections as part of your diabetes diet: Eat a variety of fresh vegetables, frozen vegetables not packaged in sauce, or low-sodium/sodium-free canned vegetables. In particular, focus on non-starchy vegetables, which are generally low in calories and carbohydrates Continue reading >>
Missing Meals? Avoid Dangerous Blood Sugar If You Have Diabetes
Skipping a meal is typically no big deal. But if you have diabetes, missing meals can throw off the important balancing act between food intake and medication. The result is blood sugars that are too low (hypoglycemia) or too high (hyperglycemia) — and that’s dangerous. “If you take medications for diabetes that can cause low blood sugars, you should try not to skip meals,” says registered dietician Dawn Noe. “If you’re just not up to eating on a regular schedule, talk to your doctor about diabetes medications that won’t cause low blood sugars,” she says. Monitoring sugars is vital When you’re ill or just don’t feel like eating much, it’s important to monitor your blood sugar levels more closely than ever. How often depends on whether you have type 1 or type 2 diabetes and what medications you take. For type 1 diabetes: Be sure to monitor your blood sugar before meals and before bedtime, typically four times per day, says diabetes specialist Bartolome Burguera, MD. Beyond that, check your blood sugars if you notice symptoms of low blood sugar. Those symptoms include: Hunger Shakiness or nervousness Sweating Dizziness or light-headedness Sleepiness Confusion Difficulty speaking Anxiety Weakness For type 2 diabetes: If you are taking a sulfonylurea medication, check your blood sugars at least twice a day — in the morning and at bedtime. “It’s important to keep in mind that sulfonylureas may cause blood sugar to drop during the day if you don’t eat anything after taking your medication,” Dr. Burguera says. If your only treatment is metformin, you may not need to check your blood sugar more than once a day. This medication doesn’t typically cause hypoglycemia. It is important to be aware of the symptoms associated with low blood sugars and Continue reading >>
How To Eat To Manage Diabetes - Top 10 Tips
Moderation is key when it comes to managing diabetes. Douglas Twenefour, clinical advisor at Diabetes UK, explains what to eat when and shares his top 10 tips for managing your diabetes... There is not a ‘one-size-fits-all’ eating pattern for people with diabetes, but Douglas Twenefour suggests tips that can be incorporated into individual healthy eating goals for people who have the condition... 1. Eat regular meals Spacing meals evenly throughout the day will help control your appetite and blood glucose levels – especially if you are on twice-daily insulin. 2. Opt for slowly absorbed carbohydrates All carbohydrates (carbs) affect blood glucose levels, so be conscious of how much you eat and opt for carbs that are more gradually absorbed. Try wholewheat pasta, basmati rice; granary, pumpernickel or rye bread; new potatoes in their skins, sweet potatoes and yams; oat-based cereals, such as porridge or natural (unsweetened) muesli. For more information, take a look at our Spotlight on... low-GI foods. 3. Cut the fat Eat less fat – particularly saturated fat. Try unsaturated fats and oils, especially monounsaturated fats like extra virgin olive oil and rapeseed oil, as these types of fat are better for your heart. Use lower fat dairy products including skimmed or semi-skimmed milk. Grill, steam or bake foods rather than frying. Remember that all fats contribute similar amounts of calories, so limit your overall intake if you are aiming to lose weight. 4. Five a day Aim for at least five portions of fruit and vegetables every day to give your body the vitamins, minerals and fibre it needs. A portion is: 1 medium-sized piece of fruit, like a banana or apple, 1 handful of grapes, 1 tablespoon (30g) dried fruit, 1 small glass (150ml) of unsweetened 100% fruit juice or 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 >>
9 Of The Worst Eating Habits For Diabetes
You’re a breakfast skipper istock/ShotShare We always hear that breakfast is the most important meal of the day, but this may be particularly true for individuals with diabetes, says Alison Massey, RD, a registered dietitian and director of diabetes education at Mercy Medical Center in Baltimore, Maryland. Waiting too long to eat in the morning might result in hypoglycemia or blood glucose that is too low. Here are tricks to treat hypoglycemia every diabetic should know. “Even when my clients aren’t typical ‘breakfast eaters,’ I encourage them to incorporate a small snack into their morning routine, like a Greek yogurt with some berries or a hard-boiled egg and slice of whole grain toast,” she says. It doesn’t have to be a sit-down meal, but make sure you have something healthy in your body so you don’t crash. Follow these healthy breakfast rules for diabetics. istock/GMVozd Research suggests that excessive fat intake (more than 30 percent of total calories) may worsen insulin resistance. Stay away from meals that tend to contain high amounts of saturated fat, like those from fast food restaurants. While the mechanism isn’t clearly understood, some research has found a modest benefit in monounsaturated fatty acids (MUFAs) on insulin resistance, as well as decreasing liver fat. MUFAs are good-for-you fats found in avocados, olive oil, nut butters, and seeds, to name a few. A diet that is high in MUFAs and lower in saturated fats is also associated with improvements in cardiovascular health, lower LDL cholesterol, and reduced triglycerides and blood pressure, says Massey. Here are clear signs you aren't eating enough healthy fats. From Merrill Lynch istock/alle12 Overindulging in protein could impact your blood glucose levels, especially if that protein Continue reading >>
Diabetes Diet: Should I Avoid Sweet Fruits?
I've heard that you shouldn't eat sweet fruits such as strawberries or blueberries if you have diabetes. Is this true? Answers from M. Regina Castro, M.D. It's a common myth that if you have diabetes you shouldn't eat certain foods because they're "too sweet." Some fruits do contain more sugar than others, but that doesn't mean you shouldn't eat them if you have diabetes. The total amount of carbohydrates in a food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit. The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same. The following fruit servings contain about 15 grams of carbohydrates: 1/2 medium apple or banana 1 cup blackberries 3/4 cup blueberries 1 cup raspberries 1 1/4 cup whole strawberries 1 cup cubed cantaloupe or honeydew melon Continue reading >>
A Healthy Diet For Prediabetes
Source: Web exclusive, September 2011 Prediabetes: What does it mean? A diagnosis of prediabetes is a warning sign about your health, but it’s not a life sentence. Prediabetes means having blood sugar levels that are higher than normal but not yet in the territory of diabetes ‘ and you can easily make changes that will improve your health and lower your risk of developing diabetes and its related complications. ‘Diet, in combination with activity, can have a considerable impact on the development of Type 2 diabetes,’ says New Brunswick-based registered dietitian Michelle Corcoran, who works with clients who have prediabetes, Type 1 diabetes or Type 2 diabetes. And according to the Canadian Diabetes Association, two large studies have shown that by cutting calories, reducing fat intake and exercising at least 150 minutes a week, the number of participants who progressed from prediabetes to diabetes was lowered by 58 percent. That said, prediabetes is a diagnosis that should be taken seriously. While not everyone diagnosed with prediabetes will develop Type 2 diabetes, many will’and people with prediabetes are at higher risk for heart disease and stroke. Losing weight will make a difference, if you need to’a drop of even five to 10 percent can lower your risk, Corcoran says. Follow these healthy diet guidelines to improve the health of everyone in the family, no matter what their current situation. Whole grains for a healthy diet Consuming whole grains has been shown to lower your risk of developing Type 2 diabetes, says Corcoran: ‘People who consume three servings a day are almost one-third less likely to develop Type 2 diabetes than those who consume three servings a week.’ Boost your intake by choosing whole-grain products rather than refined wherever p Continue reading >>
Foods To Avoid For People With Diabetes
Taking control of what foods they eat not only helps people manage their diabetes but also influences how well they feel and how much energy they have every day. We take a look at what foods people with diabetes should avoid and outline what they should eat instead. Foods to avoid with diabetes Having diabetes does not have to stop people from eating the foods they enjoy. However, it does mean that they should eat smaller portions, less often. The Institute of Medicine recommend that carbohydrate intake for most people should be between 45-65 percent of total calories. This higher carbohydrate intake is consistent with plant-based diets, which have shown benefit for diabetes management in well-designed, long-term studies. However, some research has shown that people can improve their blood sugar levels when their carbohydrate intake is between 5-35 percent of calories. Much of the research comes from short-term studies for higher-fat diets, such as the ketogenic diet and Mediterranean diets. Experts are just beginning to understand the influence that the gut bacteria have on health. What is known is that high-fiber carbohydrates feed gut bacteria while a high-fat, low-carb diet often results in gut bacteria death. This is far from ideal as people with diabetes already have lower levels of gut bacteria. Populations around the world that live the longest, known as Blue Zones, all eat a plant-based diet, rich in whole foods and carbohydrates. The key to eating well with diabetes is to eat a variety of healthful foods from each of the food groups. Foods to avoid within the major food groups and suggested replacements are listed below. Grains All grains are starches. Avoiding refined grains is a smart choice for people with diabetes, regardless of chosen diet, as they affect Continue reading >>
5 Common Food Myths For People With Diabetes Debunked
There are many misconceptions that people with diabetes must follow a strict diet, when in reality they can eat anything a person without diabetes eats. Amy Campbell, MS, RD, LDN, CDE, nutritionist at Joslin Diabetes Center and co-author of 16 Myths of a "Diabetic Diet," debunks some common food myths for people with diabetes. 1. People with diabetes have to eat different foods from the rest of the family. People with diabetes can eat the same foods as the rest of their family. Current nutrition guidelines for diabetes are very flexible and offer many choices, allowing people with diabetes to fit in favorite or special-occasion foods. Everyone, whether they have diabetes or not, should eat a healthful diet that consists of fruits, vegetables, whole grains, lean protein foods, and heart-healthy fats. So, if you have diabetes, there's no need to cook separately from your family. 2. People with diabetes should never give in to food cravings. Almost everyone has food cravings at some point, and people with diabetes are no exception. It's not uncommon for people with diabetes to cut out all sweets or even cut way back on food portions in order to lose weight. In turn, your body often responds to these drastic changes by creating cravings. Nine times out of ten, your food choices in these situations tend to be high in fat and/or sugar, too. The best way to deal with food cravings is to try to prevent them by following a healthy eating plan that lets you occasionally fit sweets into your diabetes meal plan. If a craving does occur, let yourself have a small taste of whatever it is you want. By doing so, you can enjoy the flavor and avoid overeating later on. 3. People with diabetes shouldn't eat too many starchy foods, even if they contain fiber, because starch raises your blo Continue reading >>
