Eating Nuts Every Day May Help To Keep Diabetes Away

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Making sensible food choices is the number one way to manage Type 2 diabetes. One of the best decisions you can make is to include a healthy selection of nuts in your eating plan. Not only are certain nuts good for your heart and cholesterol, but they have an amazing positive effect on your Type 2 diabetes, as well.

Numerous studies have shown nuts protect against heart disease. And it also appears these crunchy little morsels help fight diabetes as well.

How do nuts help protect against Type 2 diabetes?

Nuts provide several health benefits:

  • the fiber and magnesium in nuts help maintain lower blood sugar and insulin levels.
  • as well, nuts are high in polyunsaturated and monounsaturated fats… which may also help prevent insulin resistance.
  • it’s also possible the antioxidants, phytochemicals, and protein in nuts may play a part in diabetes prevention as well

Studies show three nuts in particular have amazing health benefits for diabetics:

1. Walnuts serve as a naturally occurring wonder food. They are great for the heart, for lowering “bad” cholesterol, and they have their own way of helping to stabilize blood sugar levels. For those who do not fancy eating them outright, they can be made into a plethora of dishes where they are hidden, but their substantial benefits can still be derived.

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2. Almonds. Research has shown almonds have the amazing ability of lessening blood sugar increases and insulin levels, even four hours after a meal. It has also been proven when they are combined with food that rates high on the glycemic food index, they also have the ability to reduce spikes in blood sugar levels after a meal.

The positive effects of almonds can also be directly attributed to the volume which is consumed. It has been found as an individual integrates a reasonable amount of almonds in their eating plan, they lower their risk of spikes in blood sugar levels after eating.

3. Cashew nuts. Another popular nut that has taken its place in the arsenal of diabetes management is cashews. Cashews have a few distinctions of their own. For one, approximately 75 percent of the nut is made up of a mono-unsaturated fat, called oleic acid, that is not only good for the heart, but it also happens to be the same type of fat that is present in olive oil… another heart-healthy product.

Oleic acid is a wonder of its own in the fact it is great for lowering triglyceride levels, which is a type of fat found in our blood. This is important in and of itself since high triglycerides are a major contributor to heart disease. So, in essence, cashews ward off two complications at the same time.

Another interesting component of cashews is that they are listed as having some of the lowest fat content of all nuts. This makes them a naturally good choice for snacking. But some of the best news comes from the fact that it appears cashews may also be beneficial for monitoring hyperglycemic effects.

A word of warning though: One quarter cup of nuts contains approximately 200 calories (840 kj), so it’s important to find ways to substitute nuts for other foods such as sweets and chips.


Good Carbohydrates in a Pre Diabetic Diet

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Although diabetics are regularly warned against the consumption of carbohydrates, some for instance, complex carbohydrates are actually beneficial if consumed moderately. Basically, carbohydrates are converted into glucose upon their consumption and then absorbed into the bloodstream to provide the much needed energy. Nevertheless, if you are diabetic, controlling the blood sugar levels becomes a difficult task for the body as it can’t produce enough insulin to keep the levels in their normal range. This leads to the blood’s glucose levels fluctuating uncontrollably leading to several unpleasant healthy complications, that may leave the victim either permanently incapacitated physically or if the worse comes to the worst dead.

Carbohydrates are essential for proper body functions, thus should be included in a normal day to day’s healthy diets. However, the daily intake of the said carbohydrates must be strictly controlled, especially for the diabetics. Fortunately, some carbohydrates are actually good and can be consumed without the fear of severe diabetic consequences. Below is an analysis of some of them.

Whole grain Breads and pasta: Such foodstuffs as whole grain breads are healthy for consumption, especially for diabetics. On top of this, consuming a small amount of pasta is highly recommendable for diabetics. Actually, it can easily be prepared to come up with a variety of fulfilling pasta meals. Pasta may also be added to a variety of salads, while the whole grain breads would make a great accompaniment to soups, especially when toasted.

Breakfast cereals: Rolled oats, oat bran, multigrain muesli, whole grain cereals are some of the best breakfast choices available. These should be enjoyed with low fat milk and small amounts of essential nuts, for instance walnuts, almonds and so on. If possible, add a bit of dried fruits, for example figs, peaches, apricots to the cereal to make more wholesome.

Legumes, vegetables and fruits: Such vegetables as sweet potatoes, yams and corn. Although these may be classified as carbohydrate sources, they are also vegetables and can be consumed in moderation. Such food items as potatoes may be eaten but in small portions and should only be boiled or baked but not in fried form. The legumes that can safely be included in a pre diabetic diet are such as, chick peas, kidney peas, baked beans and the like. Haricot beans and other types of aforementioned beans may also be included in a variety of salads to form a good pre diabetic diet.

Other sources of carbohydrates that form a good pre diabetic diet include brown rice, barley, buckwheat, bulgur wheat, corn and so forth. Cook these together with other vegetables to come up with a good pre diabetic diet. The amount of carbohydrate foodstuffs you consume matters a lot if you are diabetic. However, the amounts differ from one individual to the other. There is a big variation in how each individual’s body reacts to the intake of carbohydrates, nevertheless, you should control the urge to overeat the said carbohydrates as it could only lead to a situation whereby you become overweight (a situation which brings with it a lot of healthy complications).


Diabetes Diet Menu

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If a person is diagnosed with diabetes, your doctor will recommend you go to a licensed dietician. The licensed dietician will help you in creating a suitable diabetes diet menu for your daily food intake.

The main reason a diabetic needs a diabetes diet menu is to regulate the carbohydrate and sugar intake in his everyday meal. Regulating does not necessarily mean having to stop eating sweets and your favourite dishes. This diet menu only aspires to immediately lower the glucose levels in the blood.

Below is a sample diabetes diet menu that will provide you the right number of nutrients for your daily needs. Keeping carbohydrate intake at minimal level is the key to checking the insulin levels to normal levels.

Everyone knows that a diabetes diet menu is hard to follow. Many people have started to take this for granted due to their daily menu being bitter or tasteless. These menu ideas can help you have a diet that is not the same each passing day.

For breakfast: Diabetics are recommended to take their breakfast at least after an hour upon waking up.

• 3/4 cup of cereals with a cup of strawberry together with a cup of low – fat milk will do.

• 2 slices of whole wheat toast laced with 2 tablespoons of peanut butter and a banana.

For Lunch: Remember to prioritize this one. This should be your biggest meal of the day. A mix of protein, carbohydrates, dairy and vegetables or fruits is the ideal meal for a diabetic.

• 1 cup of vegetable soup. A turkey sandwich (1 ounce turkey) on a whole wheat bread together with a small apple.

• 1 cup steamed broccoli together with 3 ounces lean roast beef on a whole bread. The sandwich could be laced with 2 tablespoon of mustard.

For dinner: A diabetic’s dinner plate should be well balanced. You can add additional calories in this meal provided you add additional minutes of exercise in the morning before eating breakfast.

• 4 ounces of chicken breast seasoned with herbs and cooked in mono-saturated cooking oil. 2/3 cups of rice and a vegetable salad dresses in low – fat dressing. A small slice of angel food cake may be added in this menu.

• 6 ounce of broiled white fish together with a mixed green salad dressed with reduced fat dressing. A 2/3 cup of whole wheat couscous is recommended to be added in this menu.


Diet of Adolescents With and Without Diabetes: Part 2

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There have been drastic changes over the last 3 decades with regard to the dietary recommendations for people with diabetes. Before 1994, nutrition recommendations were set forth for all people with diabetes with little regard to the individual’s lifestyle. After 1994 and consistent with the 2002 American Diabetes Association (ADA) evidence-based guidelines, the emphasis shifted from a strict focus on dietary components to a focus on maintaining target blood glucose levels and a lipid profile and blood pressure that reduce the risk of chronic disease. The current ADA nutrition recommendations for children and adolescents with type 1 diabetes share these goals and also focus on adequate nutrient intake for growth and development. These recommendations are based on the requirements for nondiabetic children and adolescents that are collected in the Dietary Reference Intakes, which update and expand the recommended dietary allowances (RDAs).

Only a few studies have examined the diets of children with type 1 diabetes, and even fewer have compared those diets with children without diabetes. In terms of energy intake, two studies of children with type 1 diabetes found that energy intake was lower than recommended; one study found that children met the RDA, and a fourth study found that male subjects met the RDA but female subjects had energy levels below the RDA. Two studies compared the energy intake of children with diabetes with that of matched control subjects. One study found that the intake of children with diabetes fell below that of control subjects who met the RDA, and the other study, based solely on girls, found no difference between children with diabetes and control subjects in energy intake, with both groups reporting lower intake than predicted by energy expenditure.

Studies have also examined the components of dietary intake. Carbohydrates are an important consideration in the diets of children with type 1 diabetes, as they are the principal source of energy but require appropriate amounts of insulin to be utilized by the body. Four studies found that children met carbohydrate requirements, and one study found that children had a lower carbohydrate intake than recommended. In the two studies that included a comparison group, children with diabetes had a lower carbohydrate intake than age- and sex-matched control subjects.



Diet of Adolescents With and Without Diabetes: Part 1

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OBJECTIVETo compare the dietary intake of adolescents with type 1 diabetes with that of adolescents without diabetes matched on age, sex, and year in school and to compare the diets of both groups with recommendations.

RESEARCH DESIGN AND METHODS —Participants were 132 adolescents with type 1 diabetes, recruited from Children’s Hospital of Pittsburgh, and 131 adolescents without diabetes ranging in age from 10.70 to 14.21 years. Dietary intake was assessed with three 24-h recall interviews with each participant and one parent. Percentage of calories from protein, carbohydrates, and total fat; amount of each type of fat; and amount of cholesterol, fiber, and sugar were calculated as averages across 3 days.

RESULTS —Adolescents with diabetes took in less total energy than recommended. The percentage of calories from carbohydrates and protein were within recommendations for adolescents with and without diabetes, but adolescents with diabetes exceeded the recommended fat intake. The diet of adolescents with diabetes consisted of a greater percentage of fat and protein and a smaller percentage of carbohydrates relative to adolescents without diabetes. Adolescents without diabetes consumed more sugar, while adolescents with diabetes took in more of all components of fat than adolescents without diabetes. Male subjects with diabetes had an especially high intake of saturated fat.

CONCLUSIONS —Adolescents with type 1 diabetes consume fewer calories from carbohydrates but more calories from fat than adolescents without diabetes and exceed the recommended levels of fat intake. These findings are of concern given the risk that type 1 diabetes poses for cardiovascular disease.



Foods to Avoid When You Have High Blood Sugar

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When there is talk of blood sugar, usually doctors think of glycogen, which is the fuel source the body uses to power all functions. It is derived from glucose, which is produced in the liver which transforms it form different sources such as body fat or carbohydrates, which in turn can be found in all kinds of food such as bread or pasta.

It stands to reason then that the foods you eat will influence your blood sugar, as in the spectacular case of “baguette”, the famous French white bread that causes an immediate spike in the blood sugar because of its staggeringly high 98 on the GI (Glycemic Index) list.

When one is a type 2 diabetic like me, that is not a matter to brush off lightly, although today, I need to say that I am a recovering type 2 diabetic, which I have been for the last 20 years until I discovered that changing my eating habits could help me beat this condition and so I did. When I think that I was risking blood clots, infections, heart diseases, blindness, nerve damage and kidney failure I wonder why I did not decide earlier to love my health better than the stuff in my plate!

Some of my favorite blood sugar lowering foods include anything that is deep green and comestible and garlic these days. I must also mention the natural benefits in this area of Bitter Melon, Fenugreek or Banaba leaf extract, as they help combat hyperglycemia, the other word for high blood sugar levels.

Foods types to avoid when one suffers from the condition because they raise blood sugar levels are juices, milk, carbohydrates, starches and carbohydrates but I must balance this out by saying that most spikes can be avoided by a combination of added protein and exercise, this can be a simple 10 minute walk, like taking out the dog. The extra benefit of combining these is that one also regulates cholesterol levels.

Other food types that help lower blood sugar: cinnamon, strawberries, which I use a lot in my recipes, oatmeal and any veggie that doesn’t contain starch.

Keep your blood sugar levels in check by eating three to five vegetable servings every day.

So, aside from exercise and paying attention to what combination of foods you eat, do not forget to drink a lot of water.

Keeping to foods that are low on the glycemic index list is always a good idea and it is also known that Rye, Quinoa, brown rice, barley and Pumpernickel will help balance blood sugar levels.
Bob Pernula, also known as Diabetes Bob on YouTube, has been a diabetic for the last 20 years and he beat his diabetes condition by changing his eating habits. He is convinced anyone can beat diabetes if they know how and so can you.



Free Diabetic Meal Plans – Diabetic Meal Planning

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Dealing with diabetes requires investing time in many different responsibilities. This is, of course, because diabetes remains a serious health issue. As such, a great deal of effective planning must go into keeping the condition in check. Once area where this is extremely important would be diet. The wrong diet eaten in the wrong amounts could have significant negative impact on a diabetic. That is why the availability of free diabetic meal plans is so enormously helpful. Following such meal plans can potentially reverse scores of problems that would have otherwise been too difficult to deal with.

When these plans are used in conjunction with diabetic testing supplies, you will discover that your ability to maintain effective blood sugar levels is increased significantly. Really, this should not come as much of a surprise. These plans have been specially designed so that it aids in keeping your blood sugar levels in check and that is of vital importance on diabetic people.

When a meal plan negative impacts a diabetic person, the results can be cataclysmic. Diabetic seizures are not uncommon when a person has a seriously dangerous blood sugar level. With diabetic meal plans (along with diabetic testing supplies), you can greatly reduce the potential for such adverse health effects from occurring. That alone will certainly help improve the quality of life.

They also make life a lot easier and less stressful. The reason is rather self-evident. When the meals are already planned out for you, it is not necessary to invest a great deal of time trying to devise the best possible meal plan on your own. Also, lack of familiarity regarding what makes a proper meal comes into play. How can you plan your meals if you do not know what the proper meal should be?

Shopping for the items on the meal list also can be a little complicated. Again, much of the complexity derives from not truly understanding what is required to create the proper meal selection. Those that lack experience in the field of healthcare are not going to be intimately versed in how to prepare meals. This is why they need access to effective meal plans which can guide their purchasing decisions.

And yes, the availability of FREE meal plans is a major benefit to those that must watch their budget as well as their diet. Consider that another major plus in regards to these meal plans.

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Fiber Rich Foods For Diabetics – 3 Prime Foods to Consume

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Any diabetic is bound to remain with tied hands to certain foods which he should not eat. However, he needs no more to be in despair as he has lots of foods delicious and fiber rich foods for diabetics. If you are prone to diabetes, you can remain ‘no risk’ when you consume such foods in plenty by considering your diabetic condition. Paying more attention on ‘diabetic foods to avoid’ is equally important as the choices of ‘foods a diabetic should eat’. If a diabetic chooses foods high in fiber, benefits are many for preventing diabetes. If in addition a diabetic chooses to consume selected foods with high nutritional values including essential vitamins and minerals, he will have more chance to be free from pelting pains and peculiarities of diabetic problems.

Specifically, a diabetic is fenced against eating foods high in carbohydrates in large amount in a day. It is crucial that he chooses varieties of foods high in fiber but low in carbohydrates. If one is particular with deliciousness to his taste, he can better choose fresh fruits, green vegetables, and bean varieties. If you consume fruits low in sugar, you will have more chance to managing diabetic condition without steep rise in the blood sugar levels. Fiber rich foods are really the nature’s gift to help the diabetics go a long way without health risks. We shall have here the prime few of high fiber foods.

Berries: Berries are safe and healthy fruits benefitting the diabetics. This is due to the fact that raspberries, blueberries, and strawberries are the first in excellence containing rich fiber and low sugar as well as carbohydrates. Among these three, the raspberries contain 8 gms of fiber in one cup serving, the others measuring 4 gms and 3.5 gms. So, you may better consider the salient feature of berries group as one of the best fiber foods for diabetics.

Bean varieties: Beans are the first-rate and outstanding fiber rich foods for diabetes. In the list of beans, you may add split peas, black beans, lima beans, and lentils. Among these, split peas stand first to include high fiber to fight diabetes.

Fruit nuts: Most of the nuts claim equal importance in controlling diabetes as they are all fiber content by plant genetics. As such, you may choose to consume sunflower seeds, almond seeds, and pecans if you are diabetic. It is usually recommended that women diabetics consume dietary fiber rich foods 20 to 30 gms a day and men diabetics a little higher by 10 gms to measure 30 to 40 gms daily.


3 Amazing Fruits a Diabetic Can Eat Or Should Eat

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Diabetes is not a sweet disease though it is associated to sweets and sugary foods. On the contrary, it is a disease hyperlinked with bitter ends. When it comes to how to control blood sugar, diabetics resort to various methods to control the disorder of the body. One of the best ways that diabetics ponder over to keep check on elevated blood sugar is by eating healthy diet, high in fiber and low in fats. Here is an issue in choosing a diet plan with restrictive diet foods. The restriction may compel you to cutting short of the cravings for many favorite dishes. You will be at cold war to go a long way with many of prohibited diet foods.

The good news is that you are let free to enjoy eating diet foods that can really be helping you to control blood sugar levels. If you want me to the point, I shall recommend 3 delicious and healthy fruits. You can add these to your favorite diet so that the sky rocketing blood sugar levels are geared back. Categorically, you have Apples, Grapefruits, and jambuls that you can relish the taste and enjoy the naturally inbuilt medicinal benefits to manage diabetes. Here is an endeavor to unfold the speculated benefits of these friendly diabetic fruits.

Apples: Apples as well as other citrus fruits are compounded with pectin that helps lower insulin deficiency of your body metabolism and thereby increase the body’s potential to convert glucose into energy. Apples composed with vitamin B1 can be best serving to prevent diabetes risk factors like kidney damage, and heart disease.

Grapefruits: Another extra powered fruit that poses a significant role in controlling blood glucose is the great grapefruit in effect but too small in size. Red grapefruit, also known as the Hollywood Diet and erroneously as the Mayo Clinic Diet, has shown proven results in holding back the hiked levels of blood sugar in the blood stream. Red grapefruit has a prime role in regenerating your body energy when you are down trodden to fatigue due to low sugar.

Jambul: Jambul fruit, commonly known as black plum, is potent to preventing diabetes. As the jambul fruit also consists of Resin, albumen, gallic acid, and essential oil, eating jambuls can enable a diabetic to manage the symptoms of diabetes with ease. This fruit has high potential to keep control of starch from being converted into blood glucose.


Fighting Diabetes With Diet

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We live in a world where preventable diseases are affecting more people every year. In fact 24 million Americans have diabetes. At the current rate, one out of every three people born in 2000 will develop diabetes, putting them at higher risk for other medical problems. What is going on? It cannot be all about genetics. Something in our day-to-day lives is making us sicker.

Before pointing fingers, let’s look at what diabetes is. It’s a disease in which the body does not produce or properly use insulin-a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. A common precursor to diabetes is hypoglycemia-the body’s inability to handle large amounts of sugar. Hypoglycemia can be caused by an overload of sugar, alcohol, caffeine, tobacco and stress. This condition is triggered when the pancreas secretes too much insulin in response to a rapid rise in blood sugar, which in turn causes blood sugar levels to plummet, starving the body’s cells of needed fuel. When we need fuel, our body’s natural response is to crave something sweet, and that is where we get into trouble.

Most people’s reaction when they crave something sweet is to run to the vending machine for a candy bar or soda. This fix may provide instant gratification, but it can cause your blood sugar levels to spike right after a meal and then crash to abnormally low levels several hours after a meal. This roller-coaster effect is implicated in the onset of type 2 diabetes. It may take years for hypoglycemia to develop into full-blown diabetes, so the earlier you intervene the better.

Since overconsumption of refined sweets and added sugars has led to the increase in obesity, hypoglycemia and diabetes, diet is an important preventative measure. We’ve got to literally clean up the junk in our diets. I like to say, eat less sugar and chemical-filled artificial junk food, more vegetables, whole grains and fruit. Instead of that doughnut for breakfast, try a complex carbohydrate like oatmeal for sustainable energy. By eating something without added sugar your body will be able to maintain its natural balance and you will be less likely to crave those processed sweets. Another way to think about it is to eat less food in brightly colored packages and boxes and more colorful foods from the produce section.

Sugar cravings are as natural as our desire for air, so let’s not fight our body’s natural instincts. Instead of hitting the vending machine for sweets, alleviate your cravings with these naturally sweet foods:

  • Corn
  • Carrots
  • Onions
  • Beets
  • Sweet potatoes
  • Yams
  • Turnips
  • Red cabbage

Doctors are realizing the importance of exercise in preventing disease as well. Exercise doesn’t have to be going to the gym every night. It could be taking a walk, parking at the back of a parking lot, taking the stairs, or going out dancing. Find ways you like to move and you will also help prevent your body from breaking down. By incorporating more movement into your daily routine, as well as more whole foods, you will be less likely to need operations and medications later on in life.