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 >>
What Should I Eat?
People with diabetes should follow the Australian Dietary Guidelines. Eating the recommended amount of food from the five food groups will provide you with the nutrients you need to be healthy and prevent chronic diseases such as obesity and heart disease. Australian Dietary Guidelines: To help manage your diabetes: Eat regular meals and spread them evenly throughout the day Eat a diet lower in fat, particularly saturated fat If you take insulin or diabetes tablets, you may need to have between meal snacks It is important to recognise that everyone’s needs are different. All people with diabetes should see an Accredited Practising Dietitian in conjunction with their diabetes team for individualised advice. Read our position statement 'One Diet Does Not Fit All'. Matching the amount of food you eat with the amount of energy you burn through activity and exercise is important. Putting too much fuel in your body can lead to weight gain. Being overweight or obese can make it difficult to manage your diabetes and can increase the risk of heart disease, stroke and cancer. Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. Some people have a healthy diet but eat too much. Reducing your portion size is one way to decrease the amount of energy you eat. Being active has many benefits. Along with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight. Learn more about exercise and maintaining a healthy weight. Fats have the highest energy (kilojoule or calorie) content of all foods. Eating too much fat can make you put on weight, which may make it more diffi Continue reading >>
The Best Diet Plans For Type 2 Diabetes
Looking to lose weight and get your blood sugar under control? You have a lot of programs to choose from. "The more weight you lose, the more you'll improve your levels. But how you do it is largely up to you," says Michael Dansinger, MD, director of the Diabetes Reversal Program at Tufts Medical Center and nutrition doctor for NBC's The Biggest Loser. Still, some options are healthier and safer than others, so talk with your doctor or a registered dietitian before you get started. In the meantime, read up on some of the most popular plans. Best known for keeping high blood pressure in check, the DASH (Dietary Approaches to Stop Hypertension) diet is also an excellent choice for people with diabetes. "It's a plant-focused diet that's rich in fruit, vegetables, nuts, and legumes, as well as low-fat dairy, lean meat, fish, poultry, whole grains, and heart-healthy fats," says Sonya Angelone, RD, a consulting nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. "It's easy to follow, healthy for the whole family, and great for weight loss." The fact that it's been proven to lower blood pressure is a major bonus, adds Toby Smithson, RD, a certified diabetes educator and founder of DiabetesEveryDay.com. "Nearly two out of three people with diabetes also have hypertension," she says. Lots of fresh, seasonal food, plenty of produce, heart-healthy olive oil, and a little wine make the Mediterranean Diet an enjoyable choice for people with diabetes, says Constance Brown-Riggs, RD, a certified diabetes educator and author of The African American Guide to Living Well With Diabetes. This style of eating can help with blood sugar control, as well as heart disease risk, according to the American Diabetes Association. Studies show that people are more likely to stick Continue reading >>
7 Ways To Follow A Low-carb Diet The Right Way
Feeling "hangry," the combination of hungry and angry, is what I hear a lot from patients who believe all carbs are evil, and that if you want to control your blood sugar or lose weight, they all have to go. Strong studies point to carbohydrate restriction as a main treatment for type 2 diabetes, but it doesn't have to be all or nothing. Many of my patients on very low-carb diets can’t sustain them long term. Eventually, they re-gain their weight and their blood-sugar problems come back. Those angry months of deprivation weren’t worth it. There’s a better way, which involves keeping some of the foods you love, and as a result, maintaining your sanity. Any time you eat a carbohydrate, your body has to redirect the glucose from your bloodstream to your cells. It calls on your pancreas, where insulin lives, to get the job done. Insulin’s role is to take the glucose and distribute it to your muscle and fat cells, where it’s either used for energy or stored for fat. When everything goes right, insulin is your friend. Eat too much or consume the wrong things and insulin becomes your enemy. Excess insulin circulating in your body may cause you to gain weight. Here’s how to do low-carb right. 1. Plan your meals around lean proteins and healthy fats. The reason many people fail at low-carb diets is because they are buying foods like low-carb chips, bars and drinks. These options are not always nutrient dense. They can leave you with a lack of satisfaction, increased hunger and the dreaded rebound binge. Instead, opt for real food. Find options that make you less hungry and more satisfied. Focusing on foods that are good sources of protein and healthy fats will help. A 2011 study found increased protein in the diet helped to satisfy hunger and promote weight loss. Cho Continue reading >>
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 >>
What Is The Best Diet For Type 2 Diabetes?
An interesting scientific paper on the efficacy of different dietary approaches in type 2 diabetes recently caught my eye. The study has not received much media coverage although it certainly addresses a question of importance to millions of people worldwide. More than 20 million people in the US have type 2 diabetes. According to the International Diabetes Foundation (IDF), the number of people diagnosed with diabetes in the last twenty years has risen from 30 million to over 246 million, or about 7.3% of the world population. Approximately 90% of those have type 2 diabetes. Diet and nutrition play a central role in the well-being of all those people. The study, which is a systematic review, was published in a recent issue of the American Journal of Clinical Nutrition. A systematic review is an unbiased survey of all the scientific evidence available on a given question. In this case, Ajala and coworkers from Plymouth UK addressed the efficacy of different diets to induce weight loss and improve glycemic control and lipid profile among people with type 2 diabetes. Type 2 Diabetes and Prediabetes Before we go further, let me touch on few basic issues, just for the sake of clarification. Type 2 diabetes is a chronic condition that affects the way our body metabolizes sugar (glucose). Glucose is the body’s primary source of fuel. With type 2 diabetes, the body either resists the effects of insulin — a hormone that regulates the movement of sugar into our cells — or doesn’t produce enough insulin to maintain a normal glucose level. Glucose comes from two major sources, food and the liver. Our liver produces and stores glucose. When glucose enters the blood stream, insulin is released from the pancreas. Insulin enables sugar to enter the cells of the body where it i Continue reading >>
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Diabetes Type 2 - Meal Planning
Your main focus is on keeping your blood sugar (glucose) level in your target range. To help manage your blood sugar, follow a meal plan that has: Food from all the food groups Fewer calories About the same amount of carbohydrates at each meal and snack Healthy fats Along with healthy eating, you can help keep your blood sugar in target range by maintaining a healthy weight. Persons with type 2 diabetes are often overweight. Losing just 10 pounds (4.5 kilograms) can help you manage your diabetes better. Eating healthy foods and staying active (for example, 30 to 60 minutes of walking per day) can help you meet and maintain your weight loss goal. HOW CARBOHYDRATES AFFECT BLOOD SUGAR Carbohydrates in food give your body energy. You need to eat carbohydrates to maintain your energy. But carbohydrates also raise your blood sugar higher and faster than other kinds of food. The main kinds of carbohydrates are starches, sugars, and fiber. Learn which foods have carbohydrates. This will help with meal planning so that you can keep your blood sugar in your target range. MEAL PLANNING FOR CHILDREN WITH TYPE 2 DIABETES Meal plans should consider the amount of calories children need to grow. In general, three small meals and three snacks a day can help meet calorie needs. Many children with type 2 diabetes are overweight. The goal should be a healthy weight by eating healthy foods and getting more activity (60 minutes each day). Work with a registered dietitian to design a meal plan for your child. A registered dietitian is an expert in food and nutrition. The following tips can help your child stay on track: No food is off-limits. Knowing how different foods affect your child's blood sugar helps you and your child keep it in target range. Help your child learn how much food is a h Continue reading >>
Diabetes Diet: Create Your Healthy-eating Plan
Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here's help getting started, from meal planning to exchange lists and counting carbohydrates. Definition A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone. Purpose If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control risk factors for heart disease, such as high blood pressure and high blood fats. When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and long-term complications, such as nerve, kidney and heart damage. You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits. For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely. Diet details A diabetes diet is based on eating three meals a day at regular times. This helps your body better use the insulin it produces or gets through a medication. A registered dietitian can help you put together a diet based on your health goals, tas Continue reading >>
Grocery Lists For Type 2 Diabetes: What To Buy And What To Avoid
Diabetes is best managed by being mindful of carbohydrate intake, eating smaller meals regularly, and choosing nutrient dense, healthful options. Knowing what food to eat can make a huge difference to controlling, and, potentially, reversing type 2 diabetes. Making informed food choices can be helped by writing out a grocery list of foods that improve overall health, and benefit someone who has type 2 diabetes. Contents of this article: Lists of good foods A person who has type 2 diabetes can make it easier to avoid buying unhealthful foods by going to the grocery store armed with a list. Choosing healthful, satisfying foods that meet individual nutrition requirements can help people with type 2 diabetes manage their condition. By making smart food choices and buying the right foods, a person can ensure they have enough diabetic-friendly ingredients on hand to take them from breakfast through to the last meal, or snack, of the day. Vegetables Vegetables are the base of a healthy diet. Not only do they offer excellent sources of vitamins and minerals, but they are fibrous, too, and help the body feel full and satisfied. This in turn can deter overeating, which may cause blood sugar issues. Some vegetables to add to the shopping list include: salad greens broccoli cauliflower squash green beans asparagus Brussel sprouts red, green, orange, or yellow peppers Beans and legumes Beans are an excellent source of dietary fiber and protein. They can often be used in place of a portion of the protein that is needed in a diet. Here are some examples of what beans to pick up in either their canned or dried forms: black beans lentils white beans chickpeas kidney beans pinto beans Fruits Despite their high sugar content, fresh or frozen fruits pack a powerful nutritional punch with t Continue reading >>
How To Reverse Type 2 Diabetes – The Quick Start Guide
It’s possible to simply reverse type 2 diabetes. There are only two things you need to do. By reading this brief post you’ll know what they are, and how to get started. Or skip ahead to the two steps right away > Quick start Twenty years ago, when you bought a brand sparkly new VCR machine, you would also get a thick instruction manual. Read this thoroughly before you start, the manufacturer would implore. There would be detailed setup procedures and troubleshooting guides. Most of us ignored the manual, just plugged it in and tried to figure out the rest. That’s why we all had the blinking 12:00 on. Today, most new electronics now come with a quick start guide which has the most basic 4 or 5 steps to get your machine working and then anything else you needed, you could reference the detailed instruction manual. Instruction manuals are just so much more useful this way. Well, I don’t know much about VCRs, but I do know about type 2 diabetes. I can write an entire book about obesity (oh, wait, I did that already), or fasting (oh, wait, coming up) or type 2 diabetes (next up for 2018). But many of you will not want to go through the entire instruction manual. So this is the quick start guide for reversing your type 2 diabetes. A fully reversible disease Most doctors, dietitians and diabetes specialists claim that type 2 diabetes is a chronic and progressive disease. The American Diabetes Association, for example, almost proudly proclaims this on its website. Once you get the diagnosis, it’s a life sentence. But, it’s actually a great big lie. Type 2 diabetes is almost always reversible and this is almost ridiculously easy to prove. This is great news for the more than 50% of American adults who have been diagnosed with pre-diabetes or diabetes. Recognizing thi Continue reading >>
The Best And Worst Foods To Eat In A Type 2 Diabetes Diet
Following a type 2 diabetes diet doesn’t mean you have to give up all the things you love — you can still enjoy a wide range of foods and, in some cases, even help reverse type 2 diabetes. Indeed, creating a diet for diabetes is a balancing act: It includes a variety of healthy carbohydrates, fats, and proteins. The trick is ultimately choosing the right combination of foods that will help keep your blood sugar level in your target range and avoid big swings that can cause diabetes symptoms — from the frequent urination and thirst of high blood sugar to the fatigue, dizziness, headaches, and mood changes of low blood sugar (hypoglycemia). The Basics of the Type 2 Diabetes Diet: What Should You Eat? To follow a healthy diet for type 2 diabetes, you must first understand how different foods affect your blood sugar. Carbohydrates, which are found to the largest degree in grains, bread, pasta, milk, sweets, fruit, and starchy vegetables, are broken down into glucose in the blood faster than other types of food, which raises blood sugar, potentially leading to hyperglycemia. Protein and fats do not directly impact blood sugar, but both should be consumed in moderation to keep calories down and weight in a healthy range. To hit your blood sugar level target, eat a variety of foods but monitor portions for foods with a high carbohydrate content, says Alison Massey, RD, CDE, the director of diabetes education at Mercy Medical Center in Baltimore. “[Foods high in carbohydrates] have the most impact on blood sugar level. This is why some people with diabetes count their carbohydrates at meals and snacks,” she says. How Many Carbs Can You Eat If You Have Diabetes? According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), you can calculate Continue reading >>
Everything You Need To Know About A Diabetic Diet
Not only are 86 million Americans prediabetic, but 90% of them don't even know they have it, the Centers for Disease Control reports. What's more, doctors diagnose as many as 1.5 million new cases of diabetes each year, according to the American Diabetes Association. Whether you're at risk, prediabetic or following a diabetic diet as suggested by your doctor, a few simple strategies can help control blood sugar and potentially reverse the disease entirely. Plus, implementing just a few of these dietary changes can have other beneficial effects like weight loss, all without sacrificing flavor or feeling deprived. First, let's start with the basics. What is diabetes? There are two main forms of diabetes: type 1 and type 2. Type 1 is an autoimmune disease that's usually diagnosed during childhood. Environmental and genetic factors can lead to the destruction of the beta cells in the pancreas that produce insulin. That's the hormone responsible for delivering glucose (sugar) to your cells for metabolism and storage. In contrast, type 2 diabetes is often diagnosed in adulthood and caused by a variety of lifestyle factors like obesity, physical inactivity and high cholesterol. Typically, type 2 diabetics still have functioning beta cells, meaning that they're still producing insulin. However, the peripheral tissues become less sensitive to the hormone, and the liver produces more glucose, causing high blood sugar. When left unmanaged, type 2 diabetics may stop producing insulin altogether. While you may have some symptoms of high blood sugar (nausea, lethargy, frequent thirst and/or urination), a clinical diagnosis of diabetes or prediabetes requires a repeat test of your blood sugar levels. How does a diabetic diet help? Unlike many other health conditions, the incredible th Continue reading >>
Diets For Type 2 Diabetes And High Cholesterol
People with type 2 diabetes (T2DM) have a metabolic abnormality called insulin resistance in which body tissues respond sluggishly to the hormone insulin. This leads to high blood sugar and abnormal blood fat levels. People with T2DM commonly have high levels of triglycerides and "bad" cholesterol, or low-density lipoprotein, and low levels of "good" cholesterol, or high-density lipoprotein. High blood sugar along with blood fat abnormalities increases the risk of heart disease and stroke among people with diabetes 2- to 4-fold, warns the American Heart Association. Fortunately, both blood sugar and blood fat levels can be improved with diet. The American Diabetes Association (ADA) recommends individualized nutrition plans that meet certain guidelines rather than specific diets. Calorie restriction is important, however, for people with T2DM who are overweight. Video of the Day A Mediterranean diet refers to eating patterns of olive-growing countries along the Mediterranean sea, such as Spain, Greece and southern Italy. The diet emphasizes consumption of olive oil, fruits, vegetables, beans, grains, nuts and seeds. Moderate intake of poultry, fish, seafood, eggs, cheese and yogurt also characterizes the diet, while intake of red meat and sweets is limited. Wine with meals is common with a traditional Mediterranean diet, but may not be included if weight loss is a goal. An August 2015 "BMJ Open" article reviewed the pooled evidence from published research examining the effects of the Mediterranean diet on T2DM and prediabetes management. The authors reported that several studies showed the diet significantly reduced total cholesterol and increased HDL. Several studies also showed that following a Mediterranean diet led to weight loss, which itself is a factor in lowering Continue reading >>
Diabetic Diets For Weight Loss
If you’re ready to lose weight and improve your diabetes (or kick it to the curb entirely), use an expert weight loss diet plan to guide you. We review five options for people with diabetes. If you’re ready to lose weight and improve your diabetes (or kick it to the curb entirely), use an expert weight loss diet plan to guide you. We review five options for people with diabetes. If you’re ready to lose weight and improve your diabetes (or kick it to the curb entirely), use an expert weight loss diet plan to guide you. We review five options for people with diabetes. If you’re ready to lose weight and improve your diabetes (or kick it to the curb entirely), use an expert weight loss diet plan to guide you. We review five options for people with diabetes. Continue reading >>
Type 2 Diabetes Diet Plan: List Of Foods To Eat And Avoid
Currently, there are nine drug classes of oral diabetes medications approved for the treatment of type 2 diabetes. Sulfonylureas, for example, glimepiride (Amaryl) and glipizide (Glucotrol, Glucotrol XL) Meglitinides, for example, nateglinide (Starlix) and repaglinide (Prandin) Thiazolidinediones, for example, pioglitazone (Actos) DPP-4 inhibitors, for example, sitagliptin (Januvia) and linagliptin (Tradjenta) What types of foods are recommended for a type 2 diabetes meal plan? A diabetes meal plan can follow a number of different patterns and have a variable ratio of fats, proteins, and carbohydrates. The carbohydrates consumed should be low glycemic load and come primarily from vegetables. The fat and proteins consumed should primarily come from plant sources. What type of carbohydrates are recommended for a type 2 diabetic diet plan? Carbohydrates (carbs) are the primary food that raises blood sugar. Glycemic index and glycemic load are scientific terms used to measure the impact of a carbohydrate on blood sugar. Foods with low glycemic load (index) raise blood sugar modestly and thus are better choices for people with diabetes. The main factors that determine a food's (or meal's) glycemic load are the amount of fiber, fat, and protein it contains. The difference between glycemic index and glycemic load is that glycemic index is a standardized measurement and glycemic load accounts for a real-life portion size. For example, the glycemic index of a bowl of peas is 68 (per 100 grams) but its glycemic load is just 16 (lower the better). If you just referred to the glycemic index, you'd think peas were a bad choice, but in reality, you wouldn't eat 100 grams of peas. With a normal portion size, peas have a healthy glycemic load as well as being an excellent source of pro Continue reading >>
