Healthy Foods That Do Not Spike Blood Sugar
Your blood sugar levels rise when you consume foods with easily accessible carbohydrates, potentially increasing your risk of heart disease, diabetes, obesity or other health problems. Selecting foods based on their glycemic index, a system that ranks foods based on their potential effect on your blood sugar levels, helps you to find foods that keep your blood sugar levels low; the lower the GI ranking, the less of an impact on your blood sugar levels. Glycemic Index of 20 or Lower Foods without carbohydrates, including meats, eggs and fish, do not have a GI index ranking and do not have a notable impact on your blood sugar levels. Ranked foods with a score of less than 20 also have minimal impact. Such foods include carrots, eggplant, cauliflower, green beans, broccoli, peppers, onions, lettuce, zucchini, tomatoes, peanuts and walnuts. These foods are generally safe for you to eat at each meal without spiking your blood sugar. Cooking raw vegetables makes their carbohydrates more bioavailable and increases their GI ranking -- eat vegetables raw for the smallest impact on your blood sugar. Glycemic Index of 21 to 40 A GI ranking of 21 to 40 represents a small impact on your blood sugar levels. Many vegetables with an otherwise low GI ranking, such as carrots, jump into the 21 to 40 category when cooked. Examples of foods in this small-to-moderate category include peas, beans, lentils, whole wheat pasta, egg noodles, wheat tortillas, pearled barley, rye, cherries, plums, grapefruit, apples, apricots, milk, yogurt and soy milk. Enjoy these foods in moderation to keep your blood sugar in check. Glycemic Index of 41 to 60 Foods with a GI rank of 41 to 60 have a moderate impact on your blood sugar. Examples include rolled oats, kidney beans, chickpeas, popcorn, sweet potatoe Continue reading >>
A Diabetes Link To Meat
Right Now | Getting the Red out [extra:Extra] Read more about Harvard’s “Healthy Eating Plate.” Also: Red-meat consumption is already linked to higher levels of colorectal cancer and cardiovascular disease (atherosclerosis, heart disease, and stroke). Now researchers from Harvard School of Public Health (HSPH) have added an increased risk of type 2 (adult onset) diabetes to that list. The incurable illness occurs when the body’s ability to control blood glucose levels by means of insulin secretion becomes impaired, either because of “insulin resistance” (when insulin fails to trigger effective glucose uptake by muscle or other tissues), or because production of insulin by beta cells in the pancreas declines. The HSPH investigators, led by professor of epidemiology Frank Hu and research fellow An Pan, analyzed data from three longitudinal studies of male and female healthcare professionals who were followed for 14 to 28 years. After adjusting for other risk factors, the researchers found that a daily serving of red meat no larger than a deck of cards increased the risk of adult-onset diabetes by 19 percent. Processed red meat proved much worse: a daily serving half that size—one hot dog, or two slices of bacon, for example—was associated with a 51 percent increase in risk. (The average 10-year risk of getting diabetes for U.S. adults is around 10 percent.) Why is red meat harmful? “Saturated fat, which can lead to cardiovascular disease, is really just the beginning of the story,” explains Hu. Even though it is “difficult to pinpoint one compound or ingredient” as mechanistically linked to diabetes risk, three components of red meat—sodium, nitrites, and iron—are probably involved. Sodium is well known to increase blood pressure, but it also c Continue reading >>
Meat And Diabetes
Singer Chaka Khan says she reversed her Type 2 diabetes with a vegan diet. We know from several studies that vegetarian and vegan (no meat, fish, eggs, dairy, or honey) diets help prevent, control, and even reverse diabetes. But how do they do that? Neal Barnard, MD, founder of the Physicians Committee for Responsible Medicine, is probably the leading advocate for medical veganism. He says that animal fats cause diabetes; that they block cells’ insulin receptors. He says insulin is like a key, opening a lock to get glucose into cells. Fats are like chewing gum stuck in the keyhole so insulin can’t work. Barnard cites data tracking the rise of diabetes in Japan. He shows how closely this rise follows the introduction of the meaty American diet, so he blames the meats for the diabetes. Some studies back him up. An article in Diabetes Care in 2002 reported that “A large body of experimental data generated in laboratory animals strongly supports the notion that high-fat diets are associated with impaired insulin action.” But many disagree. Quinn Phillips wrote here last year about studies showing people given vegan diets reduced their A1C and their diabetes medicines. Quinn got some interesting comments. Reader VegLowCarbDiabetic wrote, I adjusted my…diet to a very low-carb, high-good-fats (olive, coconut, avocado) [diet] with moderate protein [—] mostly from eggs, nuts, and fermented homemade organic raw milk products, such as kefir and strained yogurt, [as well as] fish oils… My A1C went from 11.5 down to 5.5 currently. Note that this is not a vegan diet — it includes eggs, dairy, and fish oil — but it does not include meat. So was it the decreased animal fat that lowered his A1C? Commenter Glen says no: Any glycemic changes in a vegan diet are usually t Continue reading >>
5 Surprising Food Habits That Raise Your Blood Sugar
Taking care of your blood sugar is one of the most valuable things you can do for your mood, weight, and even your heart health. It’s essential for keeping your body’s chemicals (a.k.a. your hormones) in check and also helps stabilize your appetite. If you’re having a hard time finding some balance with your blood sugar, and constantly hungry no matter what, or jittery and shaky, then it’s time to turn to some tips for taking care of your blood sugar ASAP! Surprisingly, it’s not just the sugary white stuff that raises your blood sugar, and not even the fruit in your diet like some might say. It can also be caused by other factors that you’ll want to be aware of when going throughout your day. Your blood sugar really boils down to your insulin (the sugar hormone, as many call it), which also stores fat and secrets glucose into the cells. Your insulin isn’t your enemy when you care for it. It can help keep your energy stable, but the key is to slow it down for a steady walk, not send it on a rollercoaster ride. Here are some things you might not realize affect your blood sugar: 1. Too Much Caffeine Caffeine also raises insulin when consumed in excess. While a cup (or even two cups) of coffee a day is actually beneficial for your insulin, more than that can cause it to sky-rocket. Even when consumed from healthier sources like yerba mate or black tea, caffeine can make your insulin surge, which leaves you moody, shaky, irritable, and craving sweets. Then you become tired and exhausted when levels drop, which leads you to reach for more caffeine or more sugar, depending on your vice. See how to Eat Your Way to Energy: No Caffeine Needed here if you need some help, or these 14 Natural Caffeine-Free Choices to Help Mellow You Out if you’re stressed. 2. Sugar W Continue reading >>
The Truth About Red Meat And Diabetes
Not all red meat is created equal – some isn’t even good enough to even be considered food. Yet when a news article talks about red meat being bad for you, you can bet the author (or the study behind the news) failed to distinguish between processed meat and unprocessed meat, as well as overcooked meat and properly cooked meat. That’s not even considering grass-fed meat vs. industrial meat, which I’ve blogged about extensively. “Red-meat-is-bad” articles don’t always deserve a rebuttal because *most* red meat actually is bad for you. However, it’s a major mistake to say all red meat is bad for you. This post serves to confront misleading headlines about red meat and diabetes risk. Let’s ask a few questions, see what the science actually says, and talk about the Bulletproof recommendations. Processed meats like hot dogs, bologna, deli meats etc. contain high omega-6’s, often have mold toxins called mycotoxins, and nitrates that can combine with bad gut bacteria. All of these can be correlated with an increased risk of diabetes. Instead, insist on eating grass fed, low toxin meat to promote good health and optimize performance. Research Doesn’t Distinguish Between Processed Red Meat and Unprocessed Red Meat When articles suggest red meat causes chronic diseases like diabetes, you would expect a high degree of specificity and accuracy. Unfortunately all you get are alarming headlines and half-truths. When you see blog posts like “Hot Dogs, Bacon and Red Meat Tied to Increased Diabetes Risk,” you should ask yourself how the authors justify lumping hot dogs (a blend of soy, wheat, MSG, and cast off animal parts) in with meat and what the study design looked like. Of course, the recent news about diabetes referenced a study that did not distinguish h Continue reading >>
10 Diabetes Breakfast Mistakes To Avoid
I once went to see a friend who has diabetes. Her table was laid out with a wonderful breakfast for the both of us. However, it didn’t look too much like a breakfast a diabetic should be eating. There were carbs, carbs, and more carbs. To me it was a dream, but my thought for her was, “oh geeze, her blood sugar!” It seems innocent enough that we were having; croissants, jam, fruit, and array of fresh juices. For most people, this is a very healthy start. For diabetics, it is missing one key item that will help stall the burn of all those carbs – protein!” Here you will see biggest diabetes breakfast mistakes you’re probably making and you didn’t know you were doing it. Don’t make these breakfast mistakes to keep your blood sugar stable. At the end I have also included list of some commonly asked questions about diabetes breakfast. 1. Skipping Protein When you eat carbohydrates alone, they are digested quickly causing spikes in your blood sugar levels. When paired with a protein, they bind together and take longer to digest and burn up. If you have a bowl of cereal and toast, eat an egg with it. Fruit with Yogurt. Pancakes with Sausage. In a hurry? Just add Peanut Butter to your toast! 2. Smoothies on the Run Smoothies make you feel great! No doubt a good smoothie gives you a rush to get you going, but turns out its mostly a sugar rush. Make sure to check our 8 best smoothies for people with diabetes. Add a scoop of protein powder to slow the burn. Drink a smoothie and nibble a hardboiled egg. Skip the smoothie and have a bowl of oatmeal with some bacon! 3. Not Eating Breakfast You may have been fine without breakfast before diabetes, but after you are diagnosed you may not be anymore. People who skip breakfast actually have higher blood sugars during the Continue reading >>
13 Best And Worst Foods For People With Diabetes
How to choose food If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Worst: White rice The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11% for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," says Andrews. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, says Andrews. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk. Worst: Blended coffees Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabete Continue reading >>
Top 10 Worst Foods For Diabetes
Candy Not only do high-sugar foods like candy, cookies, syrup, and soda lack nutritional value, but these low-quality carbohydrates also cause a dramatic spike in blood sugar levels and can contribute to weight gain, both of which can worsen diabetes complications. Learn to satisfy your sweet tooth by snacking on high-quality carbohydrates such as fresh fruit. Apples, berries, pears, grapes, and oranges all have sweet, juicy flavors and are packed with fiber to help slow the absorption of glucose, making them a much better choice for blood sugar control. When snacking on fruit, pair it with a protein food, such as a string cheese, nonfat yogurt, or handful of nuts, to further reduce the impact on your blood sugar. (For more sweet ideas, see my list of 20 Low-Sugar Snack ideas). Continue reading >>
Low-carb Theory Regarding Meat/insulin Is Flawed
Due to rising obesity and insulin resistance rates, low-carb and Paleo diets have become a popular approach to the growing population of overweight Americans. As stated by Dr. John McDougall, "Advocates of high-protein diets explain the reason people are fat is not because of the fat they eat, but because of hyperinsulinism and insulin resistance. Insulin encourages fat cells to store fat and prevents the release of fat from these cells. Therefore, high levels of insulin, known as hyperinsulinism, would be expected to promote obesity." One high-protein, low-carb website, emphasizes that carbohydrates are the "root of all evil" when it comes to weight loss and health. Consequently, the majority of calories from a low-carb diet come from meat, which contains protein and fat, but no carbs. Although carbs do make our insulin levels go up, Dr. Micheal Greger points out in the video above that scientists have known for over a half century that protein makes it go up as well. An "Insulin Index of Foods" was published in 1997 which listed 38 foods that produced higher insulin levels. This study and subsequent studies showed that any type of meat (beef, chicken, and pork) produced substantial insulin secretion. "In fact meat protein causes as much insulin release as pure sugar." Meat raised insulin levels higher than a large apple, a cup of oatmeal, a cup and a half of white flour pasta. Below we've highlighted a few points from the Insulin Index: "Some of the protein-rich foods (beef, cheese, eggs) had larger insulin responses per gram than did many of the foods consisting predominately of carbohydrate." "Carbohydrate is not the only stimulus for insulin secretion." Protein-rich foods can also stimulate insulin secretion without increasing blood glucose concentrations. "A low-f Continue reading >>
6 Sneaky Foods That Raise Your Blood Sugar Levels The Most
The food you eat can have a direct impact on your blood sugar levels. Whether you have diabetes or just concerned about maintaining steady blood sugar levels, it is important to pay attention to what you eat. Let's quickly understand the science first. Your body creates blood sugar or blood glucose by digesting the carbohydrates from the food you eat and transforming some of it into sugar that travels through your bloodstream. This blood sugar is used by the body to generate energy and the part that remains unused is stored. Too much blood sugar in your body can be harmful and so can frequent spikes in your blood sugar levels and may even lead to diabetes. Here are six sneaky foods that are known to raise your blood sugar levels. It is often suggested to eat a combination of proteins, fats and fiber to slow down the digestion of carbohydrates and reduce the spike in your blood sugar levels after the meals. 1. Coffee: Your blood sugar may rise after a cup of coffee due to the presence of caffeine. The same goes for black tea or green tea. Although, caffeine affects different people differently, if you are diabetic you must limit your caffeine intake. (Also read: 7 Foods That Can Help Control Your Blood Sugar) Your blood sugar may rise after a cup of coffee due to the presence of caffeine 2. Dry Fruits: Dry fruits like raisins and cranberries contain sugar in more concentrated forms and therefore, are high in carbohydrates. A fruit in any other form than its natural form like juice or dried is known to have twice the amount of sugar. While they're known to be good for you, it is best to limit your daily intake of nuts and dry fruits to a handful or roughly 30 grams. Dry fruits like raisins and cranberries contain sugar in more concentrated forms. Photo Credit: Istock 3 Continue reading >>
Red Meat And Blood Sugar Problems
Theres growing evidence that diet impacts the risk of developing diabetes. It would not be surprising to learn that sugary snacks or trans fats in foods like cookies or cupcakes could contribute to the risk, but red meat? Long-term data from more than 100,000 health professionals show that increasing meat consumption raises the risk for type 2 diabetes. The investigators analyzed detailed reports of food consumption from the volunteers at the beginning of the study and every four years thereafter. Those who increased their consumption of processed meat products such as bacon, hot dogs, sausages or deli meats saw their risk of diabetes rise by around 48% over the next four years. Unprocessed meat consumption also had an impact, with the risk elevated around 30% over that timespan.People who lowered their meat intake by about half a serving a day had a slight decline over the course of the 20-year study, though there was no significant change within four years. The researchers are not quite sure what it is about red meat that might be the culprit. Some suggest saturated fat, while others blame it on sodium, preservatives, heme-iron or just extra calories. Vegetarians get to feel smug about this one. People who would like to learn more about preventing diabetes or treating it with lifestyle approaches will be interested in our Guide to Managing Diabetes . Download 8 pages on the pros and cons of the various medicines used to lower blood sugar and a wealth of details on non-drug approaches such as diet, supplements and special foods. Get The Graedons' Favorite Home Remedies Health Guide for FREE Join our daily email newsletter with breaking health news, prescription drug information, home remedies AND you'll get a copy of our brand new full-length health guide for FREE! Ka Continue reading >>
Does Eating Red Meat Increase The Risk Of Diabetes?
No matter how often I write articles defending the place of red meat in a healthy diet, there are always people who get bent out of shape whenever a new study is published with a different twist on the same old “red meat is killing us” story. Although I can’t say addressing these (often ridiculous) studies is the most exciting undertaking, I wanted to write about this one because it’s a prime example of the limitations of observational evidence, and what happens when you control for even the most simple confounding variables. Does red meat really increase your risk of diabetes? Read this to find out! The study in question is titled “Associations between red meat intake and biomarkers of inflammation and glucose metabolism in women,” and was conducted by Walter Willet and a group of other Harvard researchers. (1) Using data from the Nurse’s Health cohort, they identified a positive relationship between red meat intake and higher levels of plasma C-reactive protein (CRP), ferritin, fasting insulin, and Hb A1c, after adjusting for demographic, medical and lifestyle factors. CRP (and sometimes ferritin) are markers for inflammation, and elevated fasting insulin and hemoglobin A1c indicate impaired glucose metabolism. Limitations of Observational Evidence Right off the bat, there’s a glaring weakness in this study that has been largely glossed over by many media reports: all but one of these associations disappeared after adjusting for BMI. As the study authors mention, excess body fat is the biggest risk factor for type 2 diabetes, so it shouldn’t come as a surprise that people with higher BMIs have less-than-ideal biomarkers for glucose metabolism. Additionally, it’s common for people who are overweight or obese to have have underlying chronic inflammat Continue reading >>
Acute Effect Of Red Meat And Dairy On Glucose And Insulin: A Randomized Crossoverstudy.
1. Am J Clin Nutr. 2016 Jan;103(1):71-6. doi: 10.3945/ajcn.115.123505. Epub 2015 Dec16. Acute effect of red meat and dairy on glucose and insulin: a randomized crossoverstudy. Turner KM(1), Keogh JB(1), Clifton PM(2). (1)School of Pharmacy and Medical Sciences, University of South Australia, Adelaide, Australia. (2)School of Pharmacy and Medical Sciences, University of South Australia, Adelaide, Australia [email protected]. BACKGROUND: In contrast with some epidemiologic evidence, our previous researchshowed that a 4-wk diet that was high in low-fat dairy reduced insulinsensitivity compared with the effect of a diet that was high in red meat.OBJECTIVE: We investigated whether a dairy meal would produce a greater insulinresponse than a carbohydrate-matched red meat meal would, which might account forthe change in insulin sensitivity.DESIGN: One meal contained lean red meat, bread, and orange juice, and the other meal contained skim milk, low-fat yogurt, cheese, and bread. Meals wereisoenergetic, equal in macronutrient profile, and consumed 1 wk apart. Glucose,insulin, and triglycerides were measured before and 30, 60, 90, 120, 150, and 180min after meal consumption. Differences between meals were tested with the use ofa repeated-measures ANOVA and paired sample t tests.RESULTS: Nineteen men and 24 women [mean SD age: 50.8 16.0 y; body mass index(in kg/m(2)): 30.0 3.5] completed the study. Twenty-two participants had normalglucose tolerance, and 21 participants had impaired fasting glucose or impairedglucose tolerance. The red meat meal resulted in a higher glucose response at 30 min after consumption (P < 0.001); however, the glucose total AUC was notdifferent between meals (P = NS). The mean SEM incremental AUC (iAUC) forglucose was significantly higher after Continue reading >>
Foods That Don’t Raise Blood Sugar
When you know about all the right foods that don’t raise your blood sugar—it can actually become very easy to keep your blood sugars in check. Certain foods will make your blood sugar go up quite rapidly. Also known as high-glycemic foods, these foods include sweets like candy, cakes, muffins, cupcakes, doughnuts, crackers, chips, French fries, pizza dough, wraps, white bread, white pasta, croissants, white rice, sugar, fruit juices like orange juice and apple juice, sweets, cookies, syrup, hamburger buns, rolls, bagels, oatmeal, corn, quinoa, couscous, macaroni and cheese, fettuccini, spaghetti, soda, and honey. You'll want to steer clear of those foods, so that your blood sugar levels stay nice and balanced. Once you add in more foods that don't raise your blood sugar, you won't miss those foods. Here is a list of foods that don't raise blood sugar. This is a list of diabetic-safe foods that are both healthy and delicious. Vegetables Artichoke hearts, Asparagus, Bamboo Shoots, Bean sprouts, Beets, Brussel sprouts, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Eggplant, Greens (collard, kale, mustard, turnip), Hearts of palm, Kohlrabi, Leeks, Mushrooms, Okra (not fried), Onions, Peppers (red, orange, yellow, green), Radishes, Rutabaga, Salad greens, Squash (summer, crookneck, spaghetti, zucchini), Sugar snap peas, Swiss chard, Turnips, and Water chestnuts. Proteins Greek yogurt, Cottage cheese, Eggs, Beef (steak, ground), Pork (chops, loin, ham), Chicken (breast, thigh), Turkey (breast, thigh), Fish (Tuna, halibut, Salmon, tilapia), Shrimp, Canadian bacon, Nuts (peanuts, almonds, cashews), Edamame (soybean), Tofu, and Low-carb protein powders. Fats Avocado, Almonds, Chia seeds, Vegetable Oil, Olive Oil, Flax seeds, Peanut butter (no sugar added), Cocon Continue reading >>
Reader Response: Insulin Index
Reader Pete asked for some thoughts on the “Insulin Index,” a measurement chart similar to the glycemic index. While the glycemic index calculates the relative blood sugar rise induced by given foods, the insulin index evaluates the insulin response generated by 38 different foods. The insulin index, which first made its appearance in a 1997 American Journal of Clinical Nutrition article, was primarily the creation of Susanne Holt, a graduate student at the time and now a doctor. Interestingly, Holt, her supervisory co-authors, or other researchers haven’t chosen to conduct further research to update the “preliminary” results of their insulin index study since its creation eleven years ago now. While Holt and her co-authors found a high correlation between glycemic index and insulin index measurements, they stumbled upon an intriguing exception. High protein, virtually no-carb foods like meat and eggs, while low on the glycemic index, measured high on the insulin index. In other words, while the meat and eggs didn’t cause a spike in blood sugar the way most carbohydrates do, they did result in an unexpectedly significant rise in insulin. (Baked goods, with their high levels of refined carbs, elicited a very high rise in insulin as well. Of course, this comes as less of a surprise.) Obviously, the index has some eyebrow-raising potential, especially in those of us who choose a high protein diet. But there’s more to the story here. First off, let’s remember that the protein-rich foods didn’t result in the physical stress of blood sugar spikes. But what about that rise in insulin? Why? Should I be concerned about that omelet I ate for breakfast? Insulin, in and of itself, is a good and necessary thing. It promotes the storage of nutrients after all. In ou Continue reading >>
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