Dr. Stephen Newdell
Most of us were started from infancy on sugar sweetened foods from jars. We were started on poisons! White sugar is refined sugar cane juice. The juice contains vitamins and minerals and is actually a food. But after refining it you end up with a white powder. It’s nearly as dangerous as some of those white drugs sold on the street!
The result is we became “hypoglycemic” and later we are becoming Diabetics. Most Americans are “low grade” hypoglycemic or Diabetics and will finally end up sicker in their later years.
The best answer I know to getting slimmer and healthier is to know what foods to eat and which ones to avoid. (Some of them should not be labeled as food.)
I once said that Americans are committing slow suicide by what they eat and the hearers looked at me like I had gone crazy. Now today’s statistics say close to 71% of American are overweight and sickly with hypoglycemia or its next stage cousin, “Diabetes.” This is sufficient to prove my statement.
You don’t need a weight loss “diet.” You need a change in your eating “life style.” Discover what is healthy for you and learn to use those foods in recipes that you enjoy. If you do this and eat until you’re about 80% full and then get up and leave the dining table, you’ll lose weight without thinking about it.
(sources for these lists came from Web MD, healthline and other websites.)
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Problem then Solution:
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Diabetes Symptoms: Early Signs, Advanced Symptoms, and More
Diabetes symptoms may occur when blood sugar levels in the body become abnormally elevated. The most common symptoms of diabetes include:
- increased thirst
- increased hunger
- excessive fatigue
- increased urination, especially at night
- blurry vision
Symptoms can vary from one person to the next. They also depend on which type of diabetes you have.
Symptoms of type 1 diabetes tend to begin abruptly and dramatically. Type 1 diabetes is most often seen in children, adolescents, and young adults. However, type 1 diabetes can develop at any age. In addition those with type 1 diabetes may notice a quick and sudden weight loss.
Type 2 diabetes is the most common type. Although it primarily develops in adults, it’s beginning to be seen more frequently in younger people. Causative factors for type 2 diabetes include being overweight, being sedentary, and having a family history of type 2 diabetes. Many people with type 2 diabetes don’t experience any symptoms. Sometimes, these symptoms are slow to develop.
What diabetes symptoms are most common?
The most common symptoms of diabetes, such as persistent thirst and fatigue, are often vague, and seem to be nothing to be concerned about. If you’re experiencing one or more of these symptoms, you should speak with your doctor about being screened for diabetes.
Frequent thirst
You’ve had glass after glass of water, but you still feel like you need more. This is because your muscles and other tissues are dehydrated. When your blood sugar levels rise, your body tries to pull fluid from other tissues to dilute the sugar in your bloodstream. This process can cause your body to dehydrate, prompting you to drink more water.
Frequent urination
Drinking excessive amounts of water brings with it the need to urinate more. This may lead you to drink more fluids, which compounds the problem. Your body may also try to eliminate excess sugar through urination. That seems like it must be a good thing, but may be a sign of impending grave serious kidney disease. “One cause of kidney failure is diabetes mellitus, a condition characterized by high blood glucose (sugar) levels. Over time, the high levels of sugar in the blood damage the millions of tiny filtering units within each kidney. This eventually leads to kidney failure.
Extreme hunger
You may still feel hungry even after you’ve had something to eat. This is because your tissues aren’t getting enough energy from the food you’ve eaten. If your body is insulin resistant or if your body doesn’t produce enough insulin, the digested nutrients from the food may be unable to enter your tissues to provide energy. This can cause your muscles and other tissues to raise the “hunger flag” in an attempt to get you to eat more food.
Unexplained weight loss
You may eat normally and constantly feel hungry, yet continue to lose weight. This can be seen with type 1 diabetes. If your body isn’t getting enough energy from the foods that you eat, it will break down other energy sources available within the body. This includes your fat and protein stores. leading to weight reduction.
Too Tired, maybe Moody, Grouchy, Depressed, Confused?
Glucose, a type of sugar is one of your body’s main sources of energy. If you have diabetes, your body’s inability to convert glucose into energy can lead to fatigue. This can range from a general worn-down feeling to extreme exhaustion.
Blurry vision
Abnormally high blood sugar levels can also lead to blurry vision. This is because fluid can shift into the tear duct. This typically resolves once your blood sugar levels are normalized. This isn’t the same as diabetic retinopathy, which occurs over time in people with chronically high blood sugar and can lead to blindness.
According to the National Eye Institute (NEI), diabetic retinopathy is the leading cause of blindness in American adults. People with diabetes are also at higher risk for cataracts and glaucoma.
Infections or wounds that are slow to heal
After eating sugar we can see an approximate reduction of 40% of white blood cell activity. Your immune system is compromised by eating sweet desserts. High blood sugar levels can also hinder your body’s ability to heal cuts and scrapes.
If you have type 2 diabetes, your body may have a hard time fighting off infection. This is because bacteria can thrive when your blood sugar levels are too high. Women in particular may suffer with frequent vaginal yeast infections or bladder infections, and dreaded pelvic odor. A diabetic with a wound may eventually be unable to heal that wood and it may develop gangrene leading to surgery, even amputation!
If the adrenals and thyroid have been under stress because of a low grade blood sugar imbalance the patient may complain she is often cold, tired, sexless, moody, and exhausted. A digestive enzyme tablet (containing betaine HCL and Ox Bile) can be added to the patient’s new eating regimen, and a bit of yogurt daily, or one of the other pre-biotic drinks. You’ll find more about this discussion on this website.
What happens if diabetes goes undetected?
Although some with diabetes have no symptoms or only mild symptoms that seem relatively harmless, untreated diabetes can be very dangerous.
If your blood sugar levels become too high, you may develop ketoacidosis. This is more common in people who have type 1 diabetes. People with type 2 diabetes are less likely to experience ketoacidosis because insulin is still being produced. This is an acute complication and can happen quickly. It’s considered a medical emergency.
Symptoms of ketoacidosis include:
- deep, rapid breathing
- nausea or vomiting
- stomach pain
- flushed complexion
- confusion
- fruity smelling breath
- coma, likely leading to death
Over time, complications can develop due to chronically high blood sugar levels. These include:
- kidney disease (nephropathy)
- eye disease (diabetic retinopathy)
- nerve damage (diabetic neuropathy)
- blood vessel damage
- amputations, due to nerve and blood vessel damage
- dental problems
- skin dysplasia in various forms
If you’re young and have not reached the point of diabetes you may be at risk for hypoglycemia, or “low blood sugar.”. Some medications can cause this too. This is caused when the pancreatic insulin producing cells produce too much insulin. It is characterized by a sudden onset of hunger followed by weakness, shakiness, mental confusion, emotional distress and general exhaustion. It might be triggered by having a before dinner alcoholic beverage or a sweet dessert before a main meal.
Many still know nothing about this. I have treated two patients in a serious emergency state over this issue. The others in attendance couldn’t believe me when I said, “Give her something to eat, preferably meat, cheese and whole wheat bread.” On an airliner I said, “Feed her first,” and told her, “no more drinks for you!” She recovered in flight after she had eaten. (The big joke on that flight was, the Stewardess knew nothing about health-care and was trying to instruct me after she had called for a doctor and I came to their aid when no other doctor did. Lesson: Pay no attention to people trying to guess their way through physiology. They live in “Fantasy Land.”)
Hypoglycemia symptoms also include:
- fainting
- rapid heartbeat
- sweating
- dizziness and trembling
- confusion
- anxiety
- drowsiness
- loss of consciousness
Treating hypoglycemia quickly is important. Talk to your doctor to learn what to do if you are at risk for hypoglycemia.
Follow the list of good foods to eat, avoid the bad ones, be sure to take a multiple vitamin with vitamin B complex and trace minerals. If you can’t get that, buy baking yeast at the grocer and add 2 teaspoons of it to your food daily. Never take these supplements on an empty stomach. Take them in the middle or at the end of a meal.
Discuss with your doctor
If you’re experiencing symptoms of diabetes, ask your doctor if there’s anything you need to do before your appointment, such as prepare for any lab tests. This may be necessary if your doctor wants to perform a fasting blood sugar test. Ask if s/he has training for and experience with the condition. If the answer is “no,” find someone more specialized in it. I’ve run into medical doctors who knew nothing about the subject material, which is lamentable considering how common this problem has become.
You should also write down any symptoms you’re experiencing or recent life changes that you’ve gone through. Your doctor can use this information to help make a diagnosis, if needed. That should include a loss of sexual interest, and ability to perform in bed. Do not be embarrassed to write all symptoms. Remember, you hire him to be the doctor and it’s your place to be the patient.
Outlook
If you’re diagnosed with diabetes, your doctor will likely connect you with a diabetes educator and a dietitian. They can work with you to develop a diabetes management plan suited to your individual needs.
Your management plan will likely include a combination of nutritional guidelines, an exercise regimen, and medications designed to keep your blood sugar levels in check. They may also suggest regular blood sugar testing. It may take some trial and error to settle on a treatment plan that works especially well for you. Be sure to talk to your healthcare team about any questions or concerns you have.
Best and Worst Foods for Diabetes
I will discuss
Protein
You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.
Best Choices
The American Diabetes Association lists these as the top options:
- Plant-based proteins such as beans, nuts, seeds, or tofu
- Fish and seafood
- Chicken and other poultry (Choose the breast meat if possible.)
- Eggs and low-fat dairy
If you eat meat, keep it low in fat. Trim the skin off of poultry.
Try to include some plant-based protein from beans, nuts, or tofu, even if you’re not a vegetarian or vegan. You’ll get nutrients and fiber that aren’t in animal products.
REDUCE FAT INTAKE: Worst Food Choices
- Fried meats
- Higher-fat cuts of meat, such as ribs
- Pork bacon
- Regular cheeses
- Poultry with skin
- Deep-fried fish
- Deep-fried tofu
- Beans prepared with lard
Dairy
Keep it low in fat. If you want to splurge, keep your portion small.
Best Choices
- 1% or skim milk
- Low-fat yogurt
- Low-fat cottage cheese
- Low-fat or nonfat sour cream
Worst Choices
- Whole milk
- Regular yogurt
- Regular cottage cheese
- Regular sour cream
- Regular ice cream
- Regular half-and-half
Fats, Oils, and Sweets
They’re tough to resist. But it’s easy to get too much and gain weight, which makes it harder to manage your diabetes.
Best Choices
- Natural sources of vegetable fats, such as nuts, seeds, or avocados (high in calories, so keep portions small)
- Foods that give you omega-3 fatty acids, such as salmon, tuna, or mackerel
- Plant-based oils, such as canola, grapeseed, or olive oils
Worst Choices
- Anything with trans-fat in it. It’s bad for your heart. Check the ingredient list for anything that’s “partially hydrogenated,” even if the label says it has 0 grams of trans fat. Canola Oil is synthetic. It’s like drinking margarine. May be good for lighting a camp fire. Don’t eat it or cook with it. The first advertising for Canola oil (do you remember?) was to the sound of Native American music and drumming. The implication was it’s natural. There is no “canola” plant. The name is a shorter version of “Canada Oil.” Don’t eat it.
- Avoid Big portions of saturated fats, which mainly come from animal products and deep fried foods.
Drinks
Soft drinks and alcoholic drinks likely more calories, sugar, salt, or fat than you may know. They are best avoided.
Best Drink Choices
- Unflavored water or flavored sparkling water
- Unsweetened tea, better to have herb tea. Add a lemon slice.
- Light beer, small amounts of wine with sparkling water.
- Coffee, black or with added low-fat milk and sugar substitute
Worst Choices
- Regular sodas
- Regular beer, fruity mixed drinks, dessert wines
- Sweetened tea
- Coffee with sugar and cream
- Flavored coffees and chocolate drinks
- Energy drinks
- Sugar Sweetened Beverages
- Trans Fats: are unsaturated fats that have been chemically altered to increase their stability. They have been linked to inflammation, insulin resistance, increased belly fat and heart disease.
Industrial trans fats are extremely unhealthy.
They are created by adding hydrogen to unsaturated fatty acids in order to make them more stable.
Trans fats are found in margarines, peanut butter, spreads, creamers and frozen dinners. In addition, food manufacturers often add them to crackers, muffins and other baked goods to help extend shelf life.
Although trans fats don’t directly raise blood sugar levels, they’ve been linked to increased inflammation, insulin resistance and belly fat, as well as lower “good” HDL cholesterol levels and impaired arterial function These effects are especially concerning for people with diabetes, as they are at an increased risk of heart disease.
Fortunately, trans fats have been outlawed in most countries, and in 2015 the FDA called for their removal from products in the US market to be completed within three years.
Until trans fats are no longer in the food supply, avoid any product that contains the words “partially hydrogenated” in its ingredient list.
- White Bread, Pasta and Rice
White bread, rice and pasta are high-sugar foods.
Avoid: it’s important to avoid the foods listed below.
- Sugar-Sweetened Beverages. Sugary beverages are the worst drink choice for someone with diabetes. …
- Trans Fats. …
- White Bread, Pasta and Rice. …
- Fruit-Flavored Yogurt. …
- Sweetened Breakfast Cereals. …
- Flavored Coffee Drinks. …
- Honey, Agave Nectar and Maple Syrup. …
- Dried Fruit.
Eating bread, bagels and other refined-flour foods has been shown to significantly increase blood sugar levels in people with type 1 and type 2 diabetes.
This response isn’t exclusive to wheat products. In one study, gluten-free pastas were also shown to raise blood sugar, with rice-based types having the greatest effect .
Another study found that a meal containing a high-carb bagel not only raised blood sugar but also decreased brain function in people with type 2 diabetes and mental deficits.
These processed foods contain little fiber, which helps slow down the absorption of sugar into the bloodstream.
In another study, replacing white bread with high-fiber bread was shown to significantly reduce blood sugar levels in people with diabetes. In addition, they experienced reductions in cholesterol and blood pressure.
White bread, pasta and rice are high in simple carbohydrates yet low in fiber. This combination can result in high blood sugar levels. Alternatively, choosing high-fiber, whole foods may help reduce blood sugar response.
- Fruit-Flavored Yogurt
Plain yogurt can be a good option for people with diabetes. However, fruit-flavored varieties are a very different story.
Flavored yogurts are typically made from non-fat or low-fat milk and loaded with simple carbohydrates and sugar.
A one-cup (245-gram) serving of fruit-flavored yogurt may contain 47 grams of sugar, meaning nearly 81% of its calories come from sugar (23).
Many consider frozen yogurt to be a healthy alternative to ice cream. However, it can contain just as much or even more sugar than ice cream.
Rather than choosing high-sugar yogurts that can spike your blood sugar and insulin, opt for plain, whole-milk yogurt that contains no sugar and may be beneficial for your appetite, weight control and gut health (26Trusted Source, 27Trusted Source).
Plain, whole-milk yogurt is a better choice for diabetes control and overall improved health. Eat some about once each week.
- Sweetened Breakfast Cereals
Eating cereal is one of the worst ways to start your day for everyone! Despite the health claims on their boxes, most cereals are highly processed and contain a lot of simple carbohydrates.
Avoid These “Foods” in anything you eat.
Common simple simple carbohydrates added to foods include:
- raw sugar
- brown sugar
- corn syrup and high-fructose corn syrup
- glucose, fructose, and sucrose
- fruit juice concentrate
The old “pop tarts” or toast and berry jam with breakfast, or rushed with coffee is the worst breakfast imaginable!
Simple carbohydrates stimulate the Islets of Langerhans to produce more insulin. That’s bad for anyone with hypoglycemia. They provide little or no protein.
Healthy protein like eggs and meat and perhaps a little cheese, with breakfast and a single slice of whole wheat bread, will help you feel full and satisfied while keeping your blood sugar levels stable during the day
- Flavored Coffee Drinks
Coffee has been linked to several health benefits, including a reduced risk of diabetes. However, flavored coffee drinks should be viewed as a liquid dessert, rather than a healthy beverage. Additionally, some of them may contain South American coffee which has been sprayed with dangerous herbicides and pesticides can poison you and cause what appear to be allergic reactions, “jitters” and feelings of weakness and general sickness.
Studies have shown your brain doesn’t process liquid and solid foods similarly. When you drink your food, you probably will not be eating less later, potentially leading to weight gain.
Flavored coffee drinks are also loaded with simple carbohydrates. Even “light” versions contain enough simple carbohydrates to significantly raise your blood sugar levels.
For instance, a 16-ounce (454-ml) caramel frappuccino from Starbucks contains 67 grams of simple carbohydrates, and the same size caramel light frappuccino contains 30 grams of simple carbohydrates.
To keep your blood sugar under control and prevent weight gain, choose plain coffee with a tablespoon of heavy cream or half-and-half. It’s better to avoid all caffeine including coffee and tea. It would be much better to drink an herb tea.
- Honey, Agave Nectar and Maple Syrup
People with diabetes often try to minimize their intake of white table sugar, as well as treats like candy, cookies and pie.
However, other forms of sugar can also cause blood sugar spikes. These include brown sugar and “natural” sugars like honey, agave nectar and maple syrup.
Although these sweeteners aren’t highly processed, they contain at least as many simple carbohydrates as white sugar. In fact, most contain even more.
Below are the carb counts of a one-tablespoon serving of popular sweeteners:
- White sugar: 12.6 grams (38)
- Agave nectar: 16 grams (39)
- Honey: 17 grams (40)
- Maple syrup: 13 grams (41)
In one study, people with prediabetes experienced similar increases in blood sugar, insulin and inflammatory markers regardless of whether they consumed 1.7 ounces (50 grams) of white sugar or honey.
Your best strategy is to avoid all forms of sugar and use natural low-carbohydrate sweeteners instead.
- Dried Fruit
Fruit is a great source of several important vitamins and minerals, including vitamin C and potassium. The process of dehydrating the fruit results in a loss of water that leads to even higher concentrations of these nutrients. Unfortunately, the sugar content becomes more concentrated too.
One cup of grapes contains 27 grams of simple carbohydrates, including 1 gram of fiber. By contrast, one cup of raisins contains 115 grams of simple carbohydrates, 5 of which come from fiber.
Therefore, raisins contain more than three times as many simple carbohydrates as grapes do. Other types of dried fruit are similarly higher in simple carbohydrates when compared to fresh fruit.
If you have diabetes, you don’t have to give up fruit altogether. Sticking with low-sugar fruits like fresh berries or a small apple can provide health benefits while keeping your blood sugar in the target range.
This brings up a thought about eating habits with such sweets. You really do not want the entire ice-cream dessert or all the pudding or all the dry fruit. Have a very small serving, just to taste it and leave the indulgence for someone else.
- Avoid Evil Packaged Snack Foods
Pretzels, crackers and other packaged foods aren’t good snack choices.
They’re typically made with refined flour and provide few nutrients, although they have plenty of fast-digesting simple carbohydrates that can rapidly raise blood sugar.
Here are the carb counts for a one-ounce (28-gram) serving of some popular snacks:
- Saltine crackers: 21 grams of simple carbohydrates, including 1 gram of fiber (45)
- Pretzels: 22 grams of simple carbohydrates, including 1 gram of fiber
- Graham crackers: 21 grams of simple carbohydrates, including 1 gram of fiber
In fact, some of these foods may contain even more simple carbohydrates than stated on their nutrition label. One study found that snack foods provide 7.7% more simple carbohydrates, on average, than the label states. They can raise your blood sugar, stimulate your pancreas, and get you started into a serious hypoglycemic “attack.”
If you get hungry in between meals, it’s better to eat nuts, peanuts (they’re really a bean), or a few low-carb vegetables with an ounce of cheese or a cheese dressing.
- Fruit Juice
Although fruit juice is often considered a healthy beverage, its effects on blood sugar are actually similar to those of sodas and other sugary drinks.
This goes for unsweetened 100% fruit juice, as well as types that contain added sugar. In some cases, fruit juice is even higher in sugar and simple carbohydrates than soda.
For example, 8 ounces (250 ml) of unsweetened apple juice and soda contain 24 grams of sugar each. An equivalent serving of grape juice provides 32 grams of sugar.
Like sugar-sweetened beverages, fruit juice is loaded with fructose, the type of sugar that causes more insulin resistance, obesity and heart disease.
A much better alternative is to enjoy water with a wedge of lemon, which provides less than 1 gram of simple carbohydrates and is virtually calorie-free. The lemon tends to cause weight loss too. You will note I have not mentioned calorie-counting. It’s much better to simply follow a healthy eating regimen and avoid calorie count calculations.
- French Fries
If you have diabetes avoid French fries.
Potatoes themselves are relatively high in simple carbohydrates. One medium potato with the skin on contains 37 grams of simple carbohydrates, 4 of which come from fiber.
However, once they’ve been peeled and fried in vegetable oil, potatoes may do more than spike your blood sugar.
Deep-frying foods has been shown to produce high amounts of toxic compounds like AGEs and aldehydes, which may promote inflammation and increase the risk of disease.
Indeed, several studies have linked frequently consuming French fries and other fried foods to heart disease and cancer.
If you don’t want to avoid potatoes altogether, eating a small amount of sweet potatoes is your best option.
Let’s Simplify To Remember
Following a few guidelines can make this easier.
Your main goals should include staying away from unhealthy fats, liquid candy and sugars, processed grains and other foods that contain refined simple carbohydrates.
Avoiding foods that increase your blood sugar levels and drive insulin resistance can help keep you healthy now and reduce your risk of future diabetes complications.
The 16 Best Foods to Control Diabetes
Figuring out the best foods to eat when you have diabetes may present difficulties. The main goal is to keep blood sugar levels well-controlled.
Here are the 16 best foods for diabetics, both type 1 and type 2. Review this list daily and after a while you’ll just know it.
- Fatty Fish
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.
DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating.
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.
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.
Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate.
Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke.
- Leafy Greens
Leafy green vegetables are extremely nutritious and low in calories.
They’re also very low in digestible simple carbohydrates, 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.
In addition, leafy greens are good sources of the antioxidants lutein and zeaxanthin.
These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications.
Leafy green vegetables are rich in nutrients and antioxidants that protect your heart and eye health.
- Cinnamon
Cinnamon is a delicious spice with potent antioxidant activity.
Cinnamon may improve blood sugar control, insulin sensitivity, cholesterol and triglyceride levels in type 2 diabetics.
- Eggs
Eggs provide amazing health benefits.
In fact, they’re one of the best foods for keeping you full for hours.
Regular egg consumption may also reduce your heart disease risk in several ways.
Eggs decrease inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol levels and modify the size and shape of your “bad” LDL cholesterol. Two eggs fried or steamed until the whites are done but not hard, with whole grain bread or oatmeal proves to be a very healthy breakfast.
In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein eating regimen had improvements in cholesterol and blood sugar levels.
In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.
Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.
Eggs reduce risk factors for heart disease, promote good blood sugar control, protect eye health and keep you feeling well fed.
- Chia Seeds
Chia seeds are a wonderful food for people with diabetes.
They’re extremely high in fiber, yet low in digestible simple carbohydrates.
In fact, 11 of the 12 grams of simple carbohydrates in a 28-gram (1-oz) serving of chia seeds are fiber, which doesn’t raise blood sugar.
The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.
Chia seeds may help you achieve a healthy weight because fiber reduces hunger and makes you feel full. In addition, fiber can decrease the amount of calories you absorb from other foods eaten at the same meal. More important, the higher fiber helps speed colon tract time carrying toxins out sooner. This is an issue I cover in a digestion article. It’s a very serious concern.
Additionally, chia seeds have been shown to reduce blood pressure and inflammatory markers..
Chia seeds contain high amounts of fiber, are low in digestible simple carbohydrates and may decrease blood pressure and inflammation.
- Turmeric
Turmeric is a spice with powerful health benefits. Turmeric is a cousin to ginger. People in the tropics buy the root of either plant. If you can get to an ethnic foods vegetable seller you may find these roots available there. Clean them well with a brush under running water then grate them into food.
Turmeric’s active ingredient, curcumin, can lower cholesterol, and blood sugar levels, while reducing heart disease risk. This will help with reduction of arthritis pain and swelling. Inflammation reduces lifespan. Reducing inflammation should help you live longer and enjoy your years more. Curcumin appears to benefit kidney health in diabetics. This is important, because diabetes is one of the leading causes of kidney disease.
Unfortunately, curcumin isn’t absorbed that well on its own. Be sure to consume turmeric with piperine (found in black pepper) in order to boost absorption by as much as 2,000%..
Turmeric contains curcumin, which may reduce blood sugar levels and inflammation, while protecting against heart and kidney disease.
- Greek Yogurt
Greek yogurt is a great dairy choice for diabetics. Nestles makes it and it’s often found in the grocery store dairy case.
It’s improves blood sugar control and reduces heart disease risks, perhaps partly due to the probiotics it contains. As it improves digestion it likely helps complete protein digestion thereby reducing putrefaction in the colon and the poisons that can cause leaky gut syndrome.
Yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.
Greek yogurt contains only 6–8 grams of simple carbohydrates per serving, and provides more protein, which promotes weight loss by reducing appetite and decreasing calorie intake.
Greek yogurt promotes healthy blood sugar levels, reduces risk factors for heart disease and may help with weight management.
- Nuts
All types of nuts contain fiber and are low in digestible simple carbohydrates, although some have more than others.
Here are the amounts of digestible simple carbohydrates per 1-oz (28-gram) serving of nuts:
- Almonds: 2.6 grams
- Brazil nuts: 1.4 grams
- Cashews: 7.7 grams
- Hazelnuts: 2 grams
- Macadamia: 1.5 grams
- Pecans: 1.2 grams
- Pistachios: 5 grams
- Walnuts: 2 grams
Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c and LDL levels.
In one study, people with diabetes who included 30 grams of walnuts in their daily diet for one year lost weight, had improvements in body composition and experienced a significant reduction in insulin levels.
This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.
In addition, some researchers believe chronically high insulin levels increase the risk of other serious diseases, such as cancer and Alzheimer’s disease..
Nuts are a healthy addition to a diabetic diet. They’re low in digestible simple carbohydrates and help reduce blood sugar, insulin and LDL levels.
- Broccoli
Broccoli if grown in healthy live soil, is very nutritious.
A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible simple carbohydrates, along with important nutrients like vitamin C and magnesium.
Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolism.
Broccoli is another good source of lutein and zeaxanthin. These important antioxidants help prevent eye diseases.
Broccoli being a low-calorie, low-carb food with high nutrient value and healthy plant compounds, may protect against various diseases.
- Extra-Virgin Olive Oil
Extra-virgin olive oil is extremely beneficial for heart health. One doctor lately stated every man over age 50 should have a little of it every day. I sometimes put it on whole grain bread with a little salt, or add it to Pasta sauce.
It contains oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL, which are often at unhealthy levels in type 2 diabetes.
It may also increase the hormone that makes you feel full.
In a large analysis of 32 studies looking at different types of fat, olive oil was the only one shown to reduce heart disease risk.
Olive oil also contains antioxidants called polyphenols. They reduce inflammation, protect the cells lining your blood vessels, keep your LDL cholesterol from becoming damaged by oxidation and decrease blood pressure.
Extra-virgin olive oil is unrefined and retains the antioxidants and other properties that make it so healthy. Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy.
- Flaxseeds
Flax-seeds are an incredibly healthy food.
A portion of their insoluble fiber can decrease heart disease risk and improve blood sugar control.
In one study, people with type 2 diabetes who took flaxseed for 12 weeks had a significant improvement in their blood chemistry.
Another study suggested that flaxseeds may lower the risk of strokes and potentially reduce the dosage of medication needed to prevent blood clots.
Flaxseeds are very high in viscous fiber, which improves digestive system health, insulin sensitivity and feelings of fullness.
Your body can’t absorb whole flaxseeds, so purchase ground seeds or grind them yourself. It’s also important to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.
Flaxseeds may reduce inflammation, lower heart disease risk, decrease blood sugar levels and improve insulin sensitivity.
- Apple Cider Vinegar
Apple cider vinegar has many health benefits.
Although it’s made from apples, the fructose in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of simple carbohydrates per tablespoon.
Apple cider vinegar has been shown to improve insulin sensitivity and lower fasting blood sugar levels. It may also reduce blood sugar response by as much as 20% when consumed with meals containing simple carbohydrates. The less refined the better. Buy the kind that looks a bit cloudy with some apple fiber still laying on the bottom or moving around when you lift the bottle.
In one study, people with poorly controlled diabetes had a 6% reduction in fasting blood sugar when they took 2 tablespoons of apple cider vinegar before bed.
Apple cider vinegar may also slow stomach emptying and keep you feeling full.
However, this can be a problem for people who have gastroparesis, a condition of delayed stomach emptying that is common in diabetes, particularly type 1. You can take a small dose of it to test and perhaps a small dose of it every day.
To incorporate apple cider vinegar into your diet, begin with 1 teaspoon mixed in a glass of water each day. Increase to a maximum of 2 tablespoons per day.
Apple cider vinegar can improve insulin sensitivity and lower blood sugar levels. It may also help you feel full for longer.
- Strawberries
Strawberries are one of the most nutritious fruits you can eat. They’re high in antioxidants known as anthocyanins, which reduce cholesterol and insulin levels after a meal. They contain vitamin C. They also improve blood sugar and heart disease risk factors in type 2 diabetes.
Strawberries are low-sugar fruits that have strong anti-inflammatory properties and may help reduce heart disease risk.
- Garlic
Garlic is a delicious herb with impressive health benefits.
Several studies have shown it can reduce inflammation, blood sugar and LDL cholesterol in people with type 2 diabetes. It may also be very effective at reducing blood pressure. In one study, people with uncontrolled high blood pressure who took aged garlic for 12 weeks averaged a 10-point decrease in blood pressure.
Garlic may also improve digestion and is known to contain many antibiotic, antiviral, and antifungal compounds and may also kill several parasites. There have been suggestions that parasites play a role in insulin production problems and diabetes. Garlic may reduce inflammation, LDL cholesterol and blood pressure in people with diabetes.
- Squash
Winter Squash varieties have a hard shell. Acorn, pumpkin and butternut squash are winter verities.
Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash.
Like most vegetables, squash contains beneficial antioxidants. Many types of winter squash are high in lutein and zeaxanthin, which protect against cataracts and macular degeneration.
Animal studies using squash extract have also reported reductions in obesity and insulin levels. It’s good to observe animals. They instinctively know what is good to eat and generally speaking, if they eat it, you can too.
Although there’s very little research on humans, one study found that people with type 2 diabetes who took an extract of the winter squash experienced a significant decrease in blood sugar levels. Generally speaking a vegetable, though it may contain simple carbohydrates, is healthier because it digests slowly and these carbohydrates leak into the bloodstream slowly at a rate that is tolerable. Compare this to sugar or sweet drinks. They cannot be well tolerated and cause the trouble that led us to this diabetic or pre-diabetic condition.
One cup of cooked zucchini contains only 3 grams of digestible simple carbohydrates. It’s a very healthy food. Look up some good Italian recipes and enjoy Zucchini with garlic often.
Here’s What You Should Remember
Uncontrolled diabetes increases your risk of several serious diseases.
However, eating foods that help keep blood sugar, insulin and inflammation under control can dramatically reduce your risk of developing complications. This will reduce your health care expenses and give you a longer, happier, healthier life.
Add years to your life and more life to your years. Make notes and get comfortable eating the foods that are good for you, and avoiding the foods that are bad for you.
A good eating lifestyle is the only way to get onto a healthy weight “diet” and stay with it for the rest of your life. Do you have to be “on a diet” forever? NO! You have to be into a healthy lifestyle forever and set yourself apart from the ¾ of the American population that is dying slowly because of their poor eating choices.
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