diabetestalk.net

What Foods Help Control Blood Sugar?

8 Foods That Help Regulate Blood Sugar

8 Foods That Help Regulate Blood Sugar

If you're living with type 2 diabetes or your doctor has told you that you're prediabetic, trying to figure out what you can and can't eat can be tricky. Luckily, it's a lot simpler than you might think. You needn't deprive yourself of refined carbs and sweet treats, as long as you're careful and indulge in moderation of course, and you don't have to bother stocking up on special 'diabetic foods' either – research shows they have no benefit. Informative, in-depth and in the know: get the latest health news and info with Saga Magazine. Find out more Getting your weight down to a healthy range is key. According to Diabetes UK clinical adviser Douglas Twenefour, you ideally want to aim for a balanced diet that is low in saturated fat, salt and sugar, and rich in fruit and vegetables. Type 2 diabetes: what you need to know 1. Wholemeal bread Replacing some of the starchy refined carbs such as white bread and corn flakes in your diet with wholegrains is the way forward. Wholegrains tend to have a lower glycaemic index (GI) than refined carbs, which means they're less likely to spike your blood sugar levels, and they're better for you all round. High fibre wholegrains also keep you fuller for longer, so they're handy for weight loss. Think about eating more wholemeal seeded breads and fewer white loaves for instance. How much fibre do we really need? 2. Oats Sticking with grains, oats are another fantastic food for diabetics. Low GI, they are digested nice and slowly, helping to keep blood sugar levels stable. Oats contain a type of soluble fibre called beta-glucan, which forms a binding gel in the digestive tract, which delays the absorption of food. Oats are also a good source of magnesium, which supports insulin regulation in the body. If hot porridge isn't your thing, y Continue reading >>

Healthy Eating For Blood Sugar Control

Healthy Eating For Blood Sugar Control

If you have diabetes, a healthy eating plan for you is not that different from a healthy eating planfor people withoutdiabetes. The American Diabetes Association (ADA) echoes the dietary guidelines recommended for the general public — that is, a diet centered on fruits, vegetables, whole grains, legumes (peas and beans), and low-fat dairy products. However, you'll want to pay special attention to your carbohydrate intake. Vegetables, fruits, and whole grains provide more nutrition per calorie than refined carbohydrates and tend to be rich in fiber. Your body digests high-fiber foods more slowly — which means a more moderate rise in blood sugar. For most people with diabetes, carbohydrates should account for about 45% to 55% of the total calories you eat each day. Choose your carbohydrates wisely — ideally, from vegetables, whole grains, and fruits. Avoid highly refined carbohydrates such as white bread, pasta, and rice, as well as candy, sugary soft drinks, and sweets. Refined carbohydrates tend to cause sharp spikes in blood sugar, and can even boost triglycerides and lower helpful HDL cholesterol. Fiber comes in two forms: insoluble fiber, the kind found in whole grains, and soluble fiber, found in beans, dried peas, oats, and fruits. Soluble fiber in particular appears to lower blood sugar levels by improving insulin sensitivity, which may mean you need less diabetes medicine. And a number of studies suggest that eating plenty of fiber reduces the chances of developing heart disease — and people with diabetes need to do all they can to lower their risk. For more on healthy diet essentials, plus information on managing (and avoiding) type 2 diabetes, buy Healthy Eating for Type 2 Diabetes from Harvard Medical School. Continue reading >>

10 Foods That Help Control Blood Sugar

10 Foods That Help Control Blood Sugar

Keeping your blood sugar levels in check may not sound super exciting, but even if you’re not diabetic or prediabetic, blood sugar levels matter. These are some foods that control blood sugar. One evening when I was a kid, my family was waiting for a table at a Japanese restaurant. My mom was being pretty quiet, and the next thing we knew, she was on the floor. Her blood sugar had crashed, and she fainted. My mom isn’t diabetic or prediabetic, but low blood sugar does run in our family, and she waited too long to eat. On the upside, they seated us right away when she bounced back. I was lucky enough to inherit this trait from my mom. If I put off eating or eat too many sweets, I get a case of the dizzies, just like she does. Eating foods that help control blood sugar, like the ones below, and practicing habits that support good blood sugar levels have done wonders for me. Of course, you can’t just do a vinegar shot once a day and check healthy blood sugar levels off of your list. But you can use these foods that control blood sugar to help balance you out, if you’re splurging on the occasional sweet treat. Foods that Control Blood Sugar If you think you have a chronic condition, please talk to a doctor. The list below are foods that help control blood sugar. They aren’t a cure for diabetes, prediabetes or hypoglycemia, and they don’t cancel out an overall terrible diet. What they can do is help offset that rotten sugar-crash feeling you get from the occasional over-indulgence in sugar or refined carbs. A tablespoon of vinegar seems to help reduce the impact on blood sugar and the spike in insulin that usually comes with eating something like a bagel or a sugary treat. It looks like taking a daily shot of vinegar can also help improve your cholesterol and tri 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 >>

The 4 Foods That Will Steady Your Blood Sugar

The 4 Foods That Will Steady Your Blood Sugar

Wondering what blood sugar has to do with you, if you don’t have diabetes? Keeping your blood sugar levels as steady as possiblenow may help you avoid getting diabetes later. “As you get older, your risk for type 2 diabetes goes up,” says Alissa Rumsey, Registered Dietitian and Spokesperson for the Academy of Nutrition and Dietetics. “Since you can’t modify your age, it is important to take other steps to lower your risk, including maintaining a healthy weight, getting enough exercise, and balancing your diet to prevent spikes in blood sugar.” Controlling your blood sugar will also just make you feel better. “It’s best to control blood sugar—it keeps your energy stable,” says Leann Olansky, M.D., an endocrinologist at the Cleveland Clinic. “If your blood sugar doesn’t vary that much before and after a meal, that’s a healthier way to be.” Unrelated to diabetes, symptoms of occasional high blood sugar aren’t life-threatening, but rather unpleasant and only potentially dangerous if you suffer from other health problems. “When your blood sugar is too high, it can make you feel sluggish,” says Dr. Olansky. “When it’s higher still, it can lead to dehydration and make your blood pressure unstable, and cause you to urinate more often, especially at night.” But when your blood sugar remains chronically high, insulin, a hormone that’s supposed to help your body store sugar as energy, stops working as it should. “Prolonged high blood sugar levels can lead to insulin resistance, meaning your body isn’t able to use insulin properly,” says Rumsey. “Over time this insulin resistance can develop into diabetes, when insulin isn’t able to keep your blood sugar within normal levels.” Current research reveals an association between spik Continue reading >>

13 Foods That Won’t Raise Blood Glucose

13 Foods That Won’t Raise Blood Glucose

Part 1 of 15 A healthy diet is essential to reversing prediabetes. There are no foods, herbs, drinks, or supplements that lower blood sugar. Only medication and exercise can. But there are things you can eat and drink that have a low Glycemic Index (GI). This means these foods won’t raise your blood sugar and may help you avoid a blood sugar spike. In addition to diet changes, staying or becoming active is also important. Learn which foods you can add to your diet plan. You may be able to prevent prediabetes or type 2 diabetes by adding more of these foods, spices, and drinks into your diet. Eat them as healthy alternatives to sugar, high GI carbohydrates, or other treats. Want more info like this? Sign up for our diabetes newsletter and get resources delivered right to your inbox » Part 2 of 15 Polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs) are important components of a healthy blood sugar eating plan. They can improve insulin sensitivity. They can also help increase feelings of satiety, and have a healthy impact on blood pressure and inflammation. MUFAs are a key nutrient in avocados. Studies have shown avocados can lower the risk of metabolic syndrome. This is a group of risk factors that can increase the risk of diabetes. It can also raise the risk of blood vessel disease like heart disease and stroke. Avocados also have a low GI. For a unique, diabetes-friendly dessert, try making Oh She Glow’s natural, no sugar added, raw avocado chocolate pudding. Part 3 of 15 Protein helps the body maintain and repair itself. Since protein doesn't impact blood sugar levels, it doesn't have a GI ranking and won’t raise blood sugar levels. Protein also increases satiety, so relying on protein to feel full instead of bread, rice, or pasta may be Continue reading >>

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 >>

10 Blood Sugar–lowering Foods

10 Blood Sugar–lowering Foods

Adapted from The Carb Sensitivity Program It is no exaggeration—balancing your blood sugar could be a matter of life or death. Chronic high blood sugar levels are toxic to your body, destroying organs and blood vessels and paving the way to a heart attack, type 2 diabetes, stroke, dialysis, nerve damage, erectile dysfunction, or even blindness. The good news? Out-of-control sugar levels can be reigned in and regulated with the right foods. Here are most potent blood sugar-lowering foods so you know how to lower blood sugar levels naturally. Blood Sugar Benefit: A groundbreaking study published in the Journal of Nutrition in 2010 found a daily dose of the bioactive ingredients from blueberries increases sensitivity to insulin and may reduce the risk of developing diabetes in at-risk individuals. That's important because too many carbs produces too much insulin, which could lead to insulin resistance and type 2 diabetes. Adding blueberries to daily smoothies for six weeks also improves insulin sensitivity, so feel free to eat healthy doses of the superfood fruit, too. Added Perk: Low in naturally occurring sugars, blueberries are also packed with antioxidants that fight damage from free radicals, accelerated aging, and diseases like cancer and Alzheimer's. Blood Sugar Benefit: Don't let the fat content of avocados fool you—they're still good for you! Avocados are full of monounsaturated fat, the kind that helps slow the release of sugars into the bloodstream, prompting less insulin release, and can even help to lower your cholesterol. Added Perk: Avocados contain beta-sitosterol, a compound that could help quell inflammation after an intense workout. Just limit yourself to one-quarter of an avocado at a time to avoid calorie overload. Or, try avocado oil drizzled on a Continue reading >>

10 Foods That Lower Blood Sugars In Diabetics

10 Foods That Lower Blood Sugars In Diabetics

While a low carb diet appears to be useful on the whole, there are also many foods shown to help. Either by lowering blood sugars and/or improving insulin sensitivity. This articles looks at 10 of the best foods and supplements for lowering blood sugars, based on current research. Just know they should never be used in place of your diabetes medication, but rather alongside. 1. Resistant Starch Lowers Sugars After Meals Starches are long chains of glucose (sugar) found in oats, grains, bananas, potatoes and various other foods. Some varieties pass through digestion unchanged and are not absorbed as sugar into the blood. These are known as resistant starch. Many studies show resistant starch can greatly improve insulin sensitivity. That is, how well the body can move sugar out of the blood and into cells for energy. This is why it’s so useful for lowering blood sugar levels after meals (1, 2). The effect is so great that having resistant starch at lunch will reduce blood sugar spikes at dinner, known as the “second meal effect” (3). Problem is many foods high in resistant starch, such as potatoes, are also high in digestible carbs that can spike blood sugar. Therefore resistant starch in supplement form – without the extra carbs – is recommended. Summary: Supplemental resistant starch is a fantastic option for those struggling to control sugars or have hit a plateau. 2. Ceylon Cinnamon Several cinnamon compounds appear to prevent the absorption of sugar into the bloodstream, minimising blood sugar spikes. It may also dramatically improve insulin sensitivity (4, 5). In a recent clinical trial, 25 poorly-controlled type 2 diabetics received either 1 gram per day of cinnamon or placebo (dummy supplement) for 12 weeks. Fasting blood sugar levels in the cinnamon gro Continue reading >>

Controlling Blood Sugar With Food Sequencing

Controlling Blood Sugar With Food Sequencing

Preventing spikes in blood sugar right after eating a meal is an important therapeutic target. It not only helps optimize blood sugar control, it mitigates the damage to coronary arteries that is characteristic of type 2 diabetes. The less damage to our arteries, the less risk over the long term of serious complications like heart attacks and strokes. Researchers at Weill Cornell Medical College in New York City recently examined1 the effect of food order on the blood glucose (sugar) and insulin levels in overweight/obese adults. All had type 2 diabetes. There were 11 participants in total (6 women and 5 men). All were taking the diabetes medication metformin (Glucophage). Their average age was 54. After a 12-hour overnight fast, the subjects ate a meal that was 628 calories in total, and in the following food order: Ciabatta bread and orange juice Skinless, grilled chicken breast Lettuce and tomato salad with low-fat Italian vinaigrette, and steamed broccoli Blood tests for sugar and insulin levels were taken just before the meal was eaten, and at 30 minutes, 60 minutes, and 120 minutes after the meal. One week later, the participants were served the exact same meal. The only difference was that the order of the food was switched to the following sequence: Lettuce and tomato salad with low-fat Italian vinaigrette, and steamed broccoli Skinless, grilled chicken breast Ciabatta bread and orange juice Once again, blood tests were taken, and at the same pre- and post-meal intervals. The blood results after the second meal, the one that served the vegetables first, revealed significant reductions in both blood sugar and insulin levels compared to the first meal. In fact, the authors noted that the results were “comparable to that observed with pharmacological agents.” L Continue reading >>

The Top 20 Foods For Beating Diabetes

The Top 20 Foods For Beating Diabetes

Having diabetes doesn’t mean you have a boring diet Every time you roll your shopping cart into the supermarket, you’re making a decision that goes far beyond whether you’re going to have pork or pierogies for dinner. You’re actually choosing between being a victim and a victor. What you put in your cart goes a long way toward determining whether you’ll be compromised by diabetes or start controlling and eventually even beating it. That’s why we’ve assembled the following list of the 20 best foods for fighting diabetes. Every time you go to the store from now on, take this list with you and check off each item. In fact, if your favourite store has a delivery service, sign up for it so your supplies are automatically replenished every few weeks. Research proves that making a few key changes to your diet such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more ‘good’ fat’helps improve blood-sugar control and cuts the risk of diabetes-related complications. Don’t make the mistake of thinking that one or two or even five foods on this list will transform you. You need most of them, yes, even the flaxseed, because together they represent a new approach to eating, a lifestyle rather than just a diet. 1. Apples Because they offer so many health advantages, put these at the core of your diet. Apples are naturally low in calories, yet their high fibre content (4 grams) fills you up, battles bad cholesterol, and blunts blood-sugar swings. Red Delicious and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants. Eat them whole and unpeeled for the greatest benefit, or make a quick ‘baked’ apple. After washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwa Continue reading >>

How To Maintain Normal Blood Sugar

How To Maintain Normal Blood Sugar

If you are one of the millions of people who has prediabetes, diabetes, metabolic syndrome or any other form of “insulin resistance,” maintaining normal blood sugar levels can be challenging. Over the past several decades, these chronic disorders have swept through the U.S. and many other nations, reaching epidemic proportions and causing serious, but often preventable, side effects like nerve damage, fatigue, loss of vision, arterial damage and weight gain. Elevated blood sugar levels maintained for an extended period of time can push someone who is “prediabetic” into having full-blown diabetes (which now affects about one in every three adults in the U.S.). (1) Even for people who aren’t necessarily at a high risk for developing diabetes or heart complications, poorly managed blood sugar can lead to common complications, including fatigue, weight gain and sugar cravings. In extreme cases, elevated blood sugar can even contribute to strokes, amputations, coma and death in people with a history of insulin resistance. Blood sugar is raised by glucose, which is the sugar we get from eating many different types of foods that contain carbohydrates. Although we usually think of normal blood sugar as being strictly reliant upon how many carbohydrates and added sugar someone eats, other factors also play a role. For example, stress can elevate cortisol levels, which interferes with how insulin is used, and the timing of meals can also affect how the body manages blood sugar. (2) What can you do to help avoid dangerous blood sugar swings and lower diabetes symptoms? As you’ll learn, normal blood sugar levels are sustained through a combination of eating a balanced, low-processed diet, getting regular exercise and managing the body’s most important hormones in othe Continue reading >>

10 Foods That Can Help With Blood Sugar Control

10 Foods That Can Help With Blood Sugar Control

1 / 11 Your Diabetes Diet: What Foods Can Help Control Blood Sugar? While medication, sleep, stress, and time of day can all play a role in diabetes management, experts agree that diet is one of the most important factors to keep in mind. That’s because specific food choices can have a direct effect on your blood sugar levels, says Toby Smithson, RDN, CDE, the coauthor of Diabetes Meal Planning and Nutrition for Dummies and the founder of Diabetes EveryDay, of Hilton Head, South Carolina. Inattention to what you decide to nourish yourself with can lead to serious consequences, like an increased risk of vision problems, nerve damage, amputations, and even death. "Managing blood glucose levels is key to preventing future complications," Smithson says. The reason why people with diabetes develop excess amounts of sugar in their blood is insulin resistance, the hallmark of the disease. Insulin resistance is the inability of the hormone insulin to effectively transport glucose, or blood sugar, to the body’s cells to be used for energy or stored as fuel for future use. When sugar can’t reach the body’s cells it accumulates in the blood, potentially leading to the aforementioned complications. Regularly checking your blood sugar is one of the best ways to ensure it stays controlled, according to the Mayo Clinic. You can use a glucose meter to self-monitor your levels and observe what impact different factors — like exercise, stress, and food choices — may have. To figure out when and how often to check your blood sugar, consult your primary care provider, because these recommendations tend to vary based on the type of diabetes you have and your individual health profile. While everybody’s goal may be different, there are certain kinds of foods experts agree are g Continue reading >>

13 Diabetes Myths That Don't Lower Blood Sugar

13 Diabetes Myths That Don't Lower Blood Sugar

Skipping meals could potentially push your blood glucose higher. When you don't eat for several hours because of sleep or other reasons, your body fuels itself on glucose released from the liver. For many people with type 2 diabetes (PWDs type 2), the liver doesn't properly sense that the blood has ample glucose already, so it continues to pour out more. Eating something with a little carbohydrate signals the liver to stop sending glucose into the bloodstream and can tamp down high numbers. Skipping meals can also lead to overeating, which can cause an increase in weight. And if you take certain diabetes medications that stimulate the body's own insulin such as common sulfonylureas, or you take insulin with injections or a pump, you risk having your blood glucose drop too low when you skip or delay meals. Going Low-Carb Low-carb diets "are not balanced and deprive the body of needed fiber, vitamins, and minerals," says Constance Brown-Riggs, M.S.Ed, R.D., CDE, CDN, author of The African American Guide to Living Well with Diabetes (Career Press, 2010). Recently, Brown-Riggs counseled a PWD type 2 who ate very little carbohydrate. The result: poor energy and severe headaches. Brown-Riggs helped the person balance out his meal plan by suggesting fruits, grains, and other carb-containing foods. "His headaches subsided, his energy level was restored, and he was happy to learn that he could eat healthy sources of carbohydrate and manage his blood glucose levels successfully," Brown-Riggs says. The keys to success are to manage portions of all foods, spread your food out over your day, and work with your health care team to devise an individualized meal, activity, and medication plan. Eating Pasta Al Dente It is best to eat your spaghetti al dente, says David J. A. Jenkins, M. Continue reading >>

Diabetes Diet: 7 Foods That Can Help Control Your Blood Sugar Levels Naturally

Diabetes Diet: 7 Foods That Can Help Control Your Blood Sugar Levels Naturally

Your diet plays an important role in managing diabetes. In fact, your diet and lifestyle are important aspects of diabetes management and treatment. One reason is that the food you eat on a day to day basis has a direct impact on your blood sugar levels. For instance, high carb foods raise your blood sugar levels. The digestive system breaks down the digestible ones into sugar, which enters the blood. But then again, not all carbohydrates are bad. Complex carbohydrates like whole grains take longer to digest while simple carbs like white flour and refined sugar may cause sudden spikes in your blood sugar levels. Diabetics tend to have high blood sugar levels due to the inefficiency of insulin, a hormone secreted by the pancreas, to control them. Here are six foods that can help in controlling your blood sugar levels naturally. 1. Barley A study done by Lund University in Sweden states that eating a special mixture of dietary fibres found in barley can help reduce your appetite as well as high blood sugar levels. "Whole grains like oats, brown rice or millets like jowar and ragi contain both soluble and insoluble fibre that helps with sugar control," shares Consultant Nutritionist Dr. Rupali Datta. The dietary fibers in whole grains can help control blood sugar. Photo Credit: Istock 2. Bananas Accordingly to a study done by the University College Dublin in Ireland, resistant starch found in foods such as bananas, potatoes, grains and legumes, may benefit your health by aiding blood sugar control, supporting gut health and enhancing satiety. This is a form of starch that is not digested in the small intestine and is, therefore, considered a type of dietary fiber. (Also read: Have You Been Eating Bananas With Milk?) Bananas contain resistant starch. Photo Credit: Istock 3. Continue reading >>

More in diabetic diet