diabetestalk.net

What Foods Are Good For Preventing Diabetes?

The 16 Best Foods To Control Diabetes

The 16 Best Foods To Control Diabetes

Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it's also important to eat foods that help prevent diabetes complications like heart disease. Here are the 16 best foods for diabetics, both type 1 and type 2. Fatty fish is one of the healthiest foods on the planet. Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke (1). DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating (2, 3, 4, 5). A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease (6, 7). In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers (8, 9). Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate (10). Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke. Leafy green vegetables are extremely nutritious and low in calories. They're also very low in digestible carbs, which raise your blood sugar levels. Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C. In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure Continue reading >>

Preventing Pre-diabetes

Preventing Pre-diabetes

Pre-diabetes is a serious medical condition that puts you at a higher risk for developing type 2 diabetes. Pre-diabetes is also very treatable, and if you have it, there is a good chance you can prevent or delay type 2 diabetes by making changes in your diet and increasing your level of physical activity. Type 2 Diabetes Type 2 diabetes occurs when your body does not produce or use enough insulin to be able to turn glucose into energy. Glucose is the sugar and starch that comes from the food you eat, which fuels your body. Insulin is a hormone that carries glucose from your blood into your cells. Without enough insulin, sugar builds up in your blood and can cause serious health problems. Pre-Diabetes Pre-diabetes is when your fasting blood glucose (blood sugar) level is above normal. To test for pre-diabetes, your doctor will take a sample of your blood after you have fasted overnight: Normal fasting glucose: 60 to 99 milligrams per deciliter (mg/dl) Pre-diabetes (impaired fasting glucose): 100 to 125 mg/dl Diabetes: 126 mg/dl or higher on 2 occasions Healthy Tips for Preventing Type 2 Diabetes If you have pre-diabetes, you should talk to your doctor about developing a lifestyle plan to reduce your risk of type 2 diabetes. The American Diabetes Association recommends increased physical activity and, if you are overweight, losing 5-10 percent of your body weight. Your doctor may also want you to take medication if you have a family history of diabetes, you are obese, or have other cardiovascular risk factors (high blood pressure, high cholesterol levels, or a history of heart disease). Below are tips to help you keep pre-diabetes from progressing to Type 2 diabetes: Exercise Every Day Since muscles use glucose for energy, activities like walking, bicycling, and gardening Continue reading >>

20 Ways To Halt Pre-diabetes In Its Tracks

20 Ways To Halt Pre-diabetes In Its Tracks

Learn how small changes in your daily routine may help ward off type 2 diabetes. Type 2 diabetes is a dangerous disease, and one that can be a challenge to manage. It can lead to heart and kidney disease, blindness and many other health conditions. Until a cure is found, people with the disease have to watch what they eat, measure their blood sugar and take medication each day. Am I at-risk? 86 million people in the U.S. have pre-diabetes, and even more are at-risk. Pre-diabetes is when blood glucose levels are above normal, but not high enough to be in the diabetic range. But, people with pre-diabetes are already at a higher risk for heart disease and other complications. You are at an increased risk for type 2 diabetes if you: Are overweight Exercise fewer than three times each week Have a family history of diabetes Are African-American, Hispanic, American-Indian or Pacific Islander Are older than 45 Had gestational diabetes (diabetes during pregnancy) Have high blood pressure or cholesterol Have a history of heart disease Small changes, big rewards Pre-diabetes and type 2 diabetes can often be prevented. And it does not require a complete overhaul of your lifestyle. Research shows that reducing your body weight by 5 percent to 10 percent – 10 to 20 pounds for someone who weighs 200 pounds – can cut your diabetes risk in half. Weight loss can also delay the onset of diabetes. Reduce your risk The key to stopping type 2 diabetes is to reach a healthy weight. And the trick to long-lasting weight loss is a healthy diet and regular exercise. Exercise Work up to 30 to 60 minutes of exercise most days of the week. Always check with your doctor before you start an exercise program. Consider these exercise tips to get started: Exercise does not have to happen all at once. Continue reading >>

Intense Exercising May Prevent Diabetes Risk Amongst Women- Here Are 5 Foods That May Help Too

Intense Exercising May Prevent Diabetes Risk Amongst Women- Here Are 5 Foods That May Help Too

Diabetes is a condition in which the body's ability to produce or respond to the hormone insulin is weakened, resulting in abnormally elevated levels of glucose (sugar) in the blood. According to a new study published in the journal Frontiers in Physiology, high-intensity interval training may be an efficient, effective way of reducing the risk of developing diabetes, especially among women. According to researchers high-intensity interval training may have the potential to bring down the levels of insulin and glucose in blood. Mikel Izquierdo, professor at the Public University of Navarre (UPNA), Spain, said " this reduction was regardless of people's levels of insulin resistance -- a key warning sign for diabetes" The increased rate in physical activity may help regulate the insulin resistance in our bodies; Higher insulin resistance means the body starts failing to respond to insulin -- a hormone which helps our bodies process glucose in muscles and liver, failure in which causes diabetes. The study revealed exercise sessions also improved the cardiometabolic health metrics, the researchers said. For the study, the team recruited adult women who led a sedentary lifestyle and were at risk for Type-2 diabetes mellitus. The participants underwent a 10-week programme of high-intensity interval training. It was found that a considerable amount of women in the higher-risk group saw benefits from the exercise sessions. Women in both groups also lost weight and body fat after the exercise programme, along with the positive changes in the blood sugar levels and blood pressure. Apart from regular excercising, a good diet can also prove effective in keeping the risk of diabetes at bay. Diabetics should follow a diet low in carbohydrates and calories that causes sugar spike in t Continue reading >>

Preventing Diabetes Naturally (type 2, Diet, Causes, Symptoms)

Preventing Diabetes Naturally (type 2, Diet, Causes, Symptoms)

Type 2 diabetes prevention tips and facts While genetics plays an important role in the development of diabetes, an individual still has the ability to influence their health to prevent type 2 diabetes. There is no known way to prevent type 1 diabetes. This article focuses on ways to control risk factors for type 2 diabetes. People should watch their weight and exercise on a regular basis to help reverse prediabetes, and prevent the development of type 2 diabetes. Diet is important because it helps with weight loss. Some foods such as nuts in small amounts provide health benefits in blood sugar regulation. There is no single recommended diabetes prevention diet, but following a sound nutrition plan and maintaining a healthy weight are important steps in preventing the disease. Exercise is even more beneficial with weight loss in the prevention of type 2 diabetes. Smoking is harmful in many ways including increasing the risk of cancer and heart disease. It also increases the risk of developing type 2 diabetes. There are medications available that have been shown in large trials to delay or prevent the onset of overt diabetes. Metformin (Glucophage) is recommended by the American Diabetes Association for prevention of diabetes in high-risk people. The coming years will be very exciting regarding the advances in the field of prevention of diabetes. However, the cornerstone of therapy will likely remain a healthy lifestyle. There are two major forms of diabetes - type 1 and type 2. This article focuses specifically on the prevention of type 2 diabetes since there is no know way to prevent type 1 diabetes. This form of diabetes is virtually a pandemic in the United States. This information reviews the risk factors for developing type 2 diabetes and reviews key points regardi Continue reading >>

Diabetes Management & Nutrition Guide: Foods And Eating Patterns For Diabetes Prevention

Diabetes Management & Nutrition Guide: Foods And Eating Patterns For Diabetes Prevention

Today's Dietitian Vol. 19, No. 7, P. 40 Research supports adjustments to overall diet patterns as the best nutritional intervention to reduce diabetes risk, and emerging evidence suggests an emphasis on certain foods within those patterns. According to the Centers for Disease Control and Prevention, one out of every three American adults has prediabetes; that's 86 million people. Without intervention, 15% to 30% of people with prediabetes will go on to develop type 2 diabetes within five years, but lifestyle changes can help.1 The National Diabetes Prevention Program demonstrated that an intensive lifestyle intervention aimed at achieving 7% weight loss and increasing activity to 150 minutes per week can reduce incidence of type 2 diabetes by 58% over three years.2 While excess body fatness is a recognized risk factor for diabetes (and weight loss is an important way to lower risk), specific diet patterns and foods seem to decrease or increase risk, independent of weight. The latest research suggests that diabetes risk (as well as risk of heart disease and stroke) is largely influenced not by single nutrients but by specific foods and overall diet patterns.3 "We need to think about the foods people are eating, and a pattern that includes not only the standard parts of the plate but also specific foods within that plate that seem to be protective," says Melinda Maryniuk, MEd, RD, CDE, director of care programs for Joslin Innovations at Joslin Diabetes Center in Boston. Diet Pattern and Prevention The American Diabetes Association's 2017 Standards of Medical Care in Diabetes clearly state that losing weight is essential for those at high risk of developing type 2 diabetes.2 "A lot of people think you have to cut carbs to prevent diabetes," says Eileen Sturner, MS, RD, CDE Continue reading >>

Diet, Nutrition And The Prevention Of Chronic Diseases Report Of The Joint Who/fao Expert Consultation

Diet, Nutrition And The Prevention Of Chronic Diseases Report Of The Joint Who/fao Expert Consultation

WHO Technical Report Series, No. 916 (TRS 916) Executive summary The WHO/FAO Expert Consultation on Diet, Nutrition and the Prevention of Chronic Diseases met in Geneva from 28 January to 1 February 2002 to examine the science base of the relationship between diet and physical activity patterns, and the major nutrition-related chronic diseases. Recommendations were made to help prevent death and disability from major nutrition-related chronic diseases. These population nutrient intake and physical activity goals should contribute in the development of regional strategies and national guidelines to reduce the burden of disease related to obesity, diabetes, cardiovascular disease, several forms of cancer, osteoporosis and dental disease. They are based on the examination and analysis of the best available evidence and the collective judgement of a group of experts representing the global scope of WHO’s and FAO’s mandate. Key findings include: Obesity:the imbalance between declining energy expenditure due to physical inactivity and high energy in the diet (excess calories whether from sugar, starches or fat) is the main determinant of the obesity epidemic. Increasing physical activity, plus reducing intakes of foods high in fat and foods and drinks high in sugars, can prevent unhealthy weight gain. Taking these simple goals to concrete action requires major social and environmental changes in order to effectively promote and support healthier choices at the individual level. Diabetes:excess weight gain, overweight and obesity and physical inactivity account for the escalating rates of type 2 diabetes, worldwide. Diabetes leads to increased risk of heart disease, kidney disease, stroke and infections. Increased physical activity and maintaining a healthy weight play cri Continue reading >>

5 Surprising Foods That Help Fight Diabetes

5 Surprising Foods That Help Fight Diabetes

Are you bored with sugar-free candy, low carbohydrate pasta, and endless chicken dinners? Having diabetes does not mean that your diet should be boring. In fact, it should be the opposite. Variety keeps your palate interested and ensures that you get a healthy balance of vitamins, nutrients, and antioxidants. The following 5 foods may or may not be a regular part of your diet, but each has a positive effect on diabetes management and prevention. Experiment with some of the “try this” options below for an easy way to incorporate these foods into your meals. Sunflower Seeds Sunflower seeds are a humble snack. They often sit on the shelf overlooked because of the hoards of positive press that almonds and walnuts get. Almonds and walnuts are very healthful nuts, but sunflower seeds are also full of important vitamins and minerals. Some of the nutrients in sunflower seeds that make them unique are copper, vitamin E, selenium, magnesium, and zinc. The presence and combination of so many of these nutrients can be hard to come by in common foods. Sunflower seeds have about 3 grams of fiber and 5 grams of protein in an ounce of kernels. The best part is that sunflower seeds, while high in total fat (about 14 grams), contain mostly polyunsaturated fat, which researchers believe is the best type of fat to combat diabetes. Try this: Swap out your peanuts for sunflower seeds. Or hunt down a jar of sunflower seed butter instead of peanut butter for an easy way to get your fix. Salmon Salmon boasts numerous health benefits. It’s a great source of protein that is low in saturated fat and has important omega-3 fatty acid for excellent heart health. The combination of omega-3 and polyunsaturated fats in salmon keeps blood pressure down and protects the heart from disease. Research Continue reading >>

Feeding To Prevent Diabetes In Cats

Feeding To Prevent Diabetes In Cats

Diet plays a huge role in preventing diabetes in cats. As is the case in people, most cats with the disease develop what is called type 2 diabetes, which is intimately related to the food we eat. Some cats do develop a different type of diabetes — type 1 diabetes. In these cases, feeding an appropriate diet is very important in managing the disease, but unfortunately won’t do anything to prevent the condition. Two aspects of the diet are critical to preventing type 2 diabetes in cats. 1. The Type of Food Cats are carnivores. While they can use carbohydrates as an energy source, their physiology is not designed to handle large amounts of carbohydrates in the diet (they actually lack several of the digestive enzymes that other species use to break down carbohydrates). The feline body is a protein and fat metabolizing machine. Over-feeding carbohydrates to some cats causes them to become insulin resistant. In other words, they are still making an appropriate amount of insulin, but their cells don’t react to it in the normal way. The pancreas (the organ than makes insulin) responds by trying to make more insulin but with time it essentially wears out and can’t meet the body’s needs. At this point, the cat has diabetes. Feeding cats a low carbohydrate – high protein – moderate fat diet can prevent insulin resistance and diabetes in at-risk cats. In general, this means feeding your cat a canned cat food, but watch out for varieties that contain more carbohydrates than you might expect. Dry foods are relatively high in carbohydrates, although some are much lower than others, so if you have to feed dry, choose wisely. A rough estimate of a food’s carbohydrate content can be calculated using information provided on the product label. 2. The Amount of Food Another Continue reading >>

A Healthy Diet

A Healthy Diet

Your dietician We all need a healthy diet, whether or not we have diabetes, and this page describes a standard healthy diet. Many of us need to lose weight, and this page describes a plan.If we are trying to lose weight, we often need small portions. If we are trying to eat healthy and need recipes and links to wonderful websites, these are here. Everyone with diabetes should see a dietician once a year, and certainly at the time of diagnosis, shortly after that, and at regular intervals. This page should supplement the individual advice that a dietician can provide. Unless you have an excellent understanding what you need, and practice it, make sure you see a dietician. A dietician is available to every NHS patient..if not, insist your Primary Care Trust ensures you have an appointment. A careful diet is very helpful, BMJ 2010. A low calorie and salt diet reduces retinopathy progression (Archives 2010) Healthy food, fibre, fruit and vegetables People who overweight tend to eat less fibre....foods high in fibre are not very fattening but they help to fill you up more easily. For instance a brown bread salad sandwich is just as filling (but less fattening as it has fewer calories) than a white bread plain cheese sandwich. The US National Cancer Institute now recommends 9 portions a day of fruit and vegetable...and eating this much fibre will mean you will not be as hungry and therefore eat less bread, meat etc. The Guardian (2005) reviewed healthy diets etc, here, here , here , here and so on. A Mediterranean diet has been proven to reduce the risk of becoming diabetic, as well as helping people with diabetes itself. A Mediterranean-style diet leads to better diabetic control (better than a low fat/low carbohydrate diet) Esposito 09. Guardian 09. Fruit lowers blood press 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 >>

Shopping List For Diabetics

Shopping List For Diabetics

Control Type 2 Diabetes, Shed Fat Our Shopping List for Diabetics is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. The Pritikin Program has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers – heart disease, high blood pressure, stroke, metabolic syndrome, and obesity as well as type 2 diabetes. If you’ve recently been diagnosed with type 2 diabetes, pay special attention. Research on newly diagnosed type 2 diabetics coming to the Pritikin Longevity Center illustrate how profoundly beneficial early intervention can be. Scientists from UCLA followed 243 people in the early stages of diabetes (not yet on medications). Within three weeks of coming to Pritikin, their fasting blood sugar (glucose) plummeted on average from 160 to 124. Research has also found that the Pritikin Program reduces fasting insulin by 25 to 40%. Shopping List for Diabetics – More Features Here’s another big plus to our Shopping List for Diabetics. In addition to icons that are diabetes-focused like “sugar free,” this list uses icons like “low cholesterol” and “low sodium” because many people with diabetes are working to control not just diabetes but related conditions like high cholesterol levels and high blood pressure. This list can help you identify those foods most advantageous in helping you reach your personal health goals. Diabetic Food Taboos? Not Anymore! Have you been told you have to give up juicy watermelon or sweet grapes? What if we told you those foods really aren’t taboo? Watch the Video Our Healthy Shopping List for Diabetics also lists the top 10 things to put back on the shelf if you’re trying to: Lose Weight Lower Blood Pres 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. 1. Apples 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. 2. Cinnamon A study at the Human Nutrition Research Center in Beltsville, Maryland, found that if you use ½ 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. 3. Citrus Fruit 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. 4. Cold-Water Fish 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 acids—the "good fat" in cold-water fish such as wild Alaskan salmon, sardines, and Atlantic mackerel—can help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL Continue reading >>

Top 10 Diabetes Superfoods

Top 10 Diabetes Superfoods

Not all healthy foods are created equal. Greens may be good for you, but the nutrients in iceberg lettuce may not be as plentiful as those in kale, spinach, and Swiss chard. Besides nutrient content, the glycemic index (GI) of a food may also help you make healthy choices. The GI measures how quickly a food will raise blood sugar. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. In general, lower GI foods are a better choice for people with diabetes. Foods that are both nutritious and have a low GI are helpful in managing health and blood glucose levels. Here are 10 superfoods that are especially good for those with diabetes. 1. Non-Starchy Vegetables Non-starchy vegetables have fewer carbs per serving. They include everything from artichokes and asparagus to broccoli and beets. This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fiber, and phytochemicals. These vegetables are also low in calories and carbohydrates, making them some of the few foods that people with diabetes can enjoy almost with abandon. In fact, the American Diabetes Association (ADA) identifies most non-starchy vegetables as low GI foods with a ranking of 55 or less. A small study of 11 people found that a low-calorie diet consisting of non-starchy vegetables may successfully reverse type 2 diabetes. 2. Non-Fat or Low-Fat Plain Milk and Yogurt Vitamin D is essential for good health. One of its roles is to keep bones healthy, yet many of us don’t get as much as we need. Non-fat dairy foods, including milk and yogurt, are fortified with vitamin D. These dairy products are smart choices for diabetics because they have low GI scores: Skim milk has a GI score of 32 while reduced fat yogurt has a GI sco Continue reading >>

The Top 20 Foods For Beating Diabetes

The Top 20 Foods For Beating Diabetes

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 microwave until soft (about 4 minutes). Enjoy with yogourt an Continue reading >>

More in diabetic diet