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5 Foods Every Pre-Diabetic and Type 2 Diabetic Should Be Eating To Improve Their Health

5 Foods Every Pre-Diabetic and Type 2 Diabetic Should Be Eating To Improve Their Health
Posted by admin, Dated 23-1-2014

Whilst there are many healthy foods suitable for diabetics, the foods mentioned below are a shortlist of perhaps the most powerful foods that can keep blood sugar levels under control.

To get blood sugar levels under control and within the normal healthy range is the goal for every single person who is diagnosed as being a prediabetic or a Type 2 diabetic. The difference between the two in a nutshell is a prediabetic is insulin resistant with slightly higher than is considered normal blood sugar on a regular basis.

Whereas someone who is diabetic would have had this same insulin resistance – except by becoming a Type 2 diabetic this means the condition has worsened. The person is now suffering from extremely high blood sugar levels on a consistent basis as well as extreme insulin resistance, and their body will have reduced just how much insulin it can produce as a result of the pancreas becoming worn out.

These foods are all very important to those diagnosed with Type 2 diabetes, but even non-diabetics can benefit from these foods too also…

1. Sweet Potatoes – Move over white potatoes, sweet potatoes are the king of potatoes due to their low glycemic index. What this means is this type of potato will not cause blood sugar levels to suddenly rise. Sweet potatoes are also rich in calcium and vitamin A.

BLUEBERRIES

BLUEBERRIES

2. Blueberries – Blueberries due to their high fiber content are an excellent choice of fruit as the fiber helps slow down the absorption of the sugar they are absolutely full off – so the end result is a steady rise and fall in blood sugar and not a big spike as can be seen with some fruits. Blueberries are also rich in antioxidants which are vital to help prevent premature aging!

3. Tomatoes – Diabetics often also suffer from a lot of vitamin and mineral deficiencies, so tomatoes make a perfect food choice due to the high content of vitamins E and C and the mineral we see lacking in many people – iron.

4. Beans – Again we have shortlisted beans because they are rich in fiber and fiber-rich foods really are a diabetics best friend when looking to keep blood sugar balanced! Beans such as:

  • – black,
  • – pinto,
  • – navy,
  • – kidney and
  • – many others

are rich in vital nutrients and the fiber they contain can help people feel fuller for longer – helping to reduce any sweet cravings.

5. Dark, Leafy Greens –

  • – kale,
  • – spinach,
  • – collard greens, and
  • – any other types of greens you can get your hands on,

are regarded by nutritionists globally as some of the most nutrient dense foods in the world. Meaning they can pack more nutrients per serving than a lot of other foods.

If you want to reverse your Type 2 diabetes or even you prediabetes diagnosis, then do ensure your meals include some of the foods listed above. Your blood sugar levels will improve and so will your overall health as you reduce the chances of developing secondary health problems that most diabetics suffer from.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Follow me on… Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

Type 2 Diabetes in Women [Kindle Edition] is FREE for a limited time…

Type 2 Diabetes in Women [Kindle Edition] is FREE for a limited time…
Posted by admin, Dated 26-11-2013

TYPE 2 DIABETES IN WOMENType 2 diabetes can be especially hard on women.

The BAD news for women with Type 2 Diabetes is diabetes often comes with multiple hormonal issues…

The GOOD news for women with Type 2 diabetes is that resolving one hormonal
imbalance helps resolve all the others!

In this book I talk about the seldom explained relationship between sugar and sex. More specifically, I’ll explain not just how your blood sugar levels determine your estrogen and testosterone levels, but how to bring them back to normal. I’ll also explain how one overlooked element in the diet triggers the whole process.

“TYPE 2 DIABETES IN WOMEN” [Kindle Edition] is FREE for a limited time…

 

 

Why Fiber is Vital in Helping to Self-manage Type 2 Diabetes…

Why Fiber is Vital in Helping to Self-manage Type 2 Diabetes…
Posted by admin, Dated 25-11-2013

bhp.girl.appleFiber is naturally found in all foods except animal protein and dairy products.

There are two types of fiber – soluble and insoluble. Both types provide health benefits and both types can be found in most plant based foods.

Fiber-rich foods vital in preventing blood sugar levels soaring…

Modern day processing of foods rich in fiber often ends up reducing levels – or removing the fiber completely. Examples of food with the fiber removed completely are white rice and white pasta. Fiber is commonly known for keeping the digestive tract healthy – and fiber-rich foods, especially soluble fiber rich foods, can play a part in keeping blood sugar levels within a normal healthy range for people diagnosed with Type 2 diabetes. This is because the soluble type fiber is indigestible.

So this type of fiber ends up absorbing water in the gut instead of being broken down like insoluble fiber and acts to slow the rate of digestion. When digestion is slowed, food cannot be digested fast and blood sugar levels cannot rise quickly either… as the energy from the foods, glucose, is released into the blood stream at a slower rate also. Whereas the insoluble fiber plays a role in ensuring the digestion process does not take too long, helping to avoid constipation and ensuring your body receives the nutrients it needs from the foods it is digesting sooner rather than later.

Low-fiber foods should be avoided by everyone but especially people diagnosed with Type 2 diabetes…

When preparing meals the following suggestions could prove to be useful guides:
– if you can eat fruits, stick to fruits with a low-GI and eat them in their whole form, i.e. an apple from the store will be kinder to your blood sugar levels than processed apple juice that will have had the fiber removed

– when cooking vegetables, leave the skin as the fiber in the skin will help to stop your blood sugar rising too high

– avoid all white foods… white bread, white pasta, white rice and so on, and stick to wholegrain (and some brown) varieties.

This information is only one part of the Type 2 diabetes diet puzzle – but plays a crucial part in educating and empowering you to be able to have more control over this disease and can help to stop your blood sugar levels rising. Simply because if the fiber component is missing from your food, blood sugar is allowed to rise much more quickly than it would if fiber was still there. Guess this is nature looking out for us!

This is also vital to be put into practice by everyone not just those living with Type 2 diabetes.

Study Finds Legumes Eaten Daily Lowers Hemoglobin A1C Levels

Study Finds Legumes Eaten Daily Lowers Hemoglobin A1C Levels
Posted by admin, Dated 25-11-2013

bhp.BeansThere’s a big debate amongst health professionals about legumes. Many of them simply consider legumes to be foods, although they don’t know any of the health benefits. Some health experts report legumes have a substance in them called lectins that are supposedly bad for the body. The lectins could make the gut permeable and contribute to leaky gut syndrome. That’s why these professionals advise those with allergies and leaky gut to stay away from them.

On the other hand, those who teach the Glycemic Index, advocate legumes. They say lentils and beans are a low Glycemic Index food and because of this, the lentils and beans are good for stabilizing blood sugar levels. Added to any meal, the lentils will bring down your blood sugar levels. Beans and lentils are also a good source of fiber.

In New Delhi, India, researchers tested to see what the effect of legume intake was on the incidence of Type 2 diabetes. They analyzed data from a population-based cross-sectional study of 99,574 women and 56,742 men who were between the ages of 20 and 49 years old.

The study size is always important to know because it tells us how accurate the conclusions would be. The greater the study participant number, the more accurate the study. You wouldn’t expect a study with only 10 people in it would be as accurate as one with 10,000 people in it. This is because the differences in population would be more reflective as to what happens in a real population.

The original data also examined consumption of alcohol, smoking habit, number of hours they watched television, educational level, where they lived, and age but they didn’t compare any of these in the analysis.

The women who ate legumes (beans and pulses) had less incidence of Type 2 diabetes than those who didn’t. But interestingly, there was no relationship found in the men who ate legumes.

Source: BMC Public Health. 2013 Aug 2;13:706. doi: 10.1186/1471-2458-13-706.

Why You Need to Avoid High-Fructose Corn Syrup

Why You Need to Avoid High-Fructose Corn Syrup
Posted by admin, Dated 29-10-2013

Many studies carried out have shown a clear link to the increased consumption of high fructose corn syrup with the out of control and ever-increasing epidemic of obesity and Type 2 diabetes in the US. This does not just mean it only affects people in the US, it means any country that sells food or drink products containing HFCS will have the same problem the more it is used and consumed.

What is High Fructose Corn Syrup?

BHP.HFCS.HFCS is where corn (maize) derived syrup has undergone enzymatic processing to change some of its glucose into a substance called fructose because of the sweetness this produces. HFCS is then added to anything from soda to snack bars and cake ingredients, to make it sweeter and therefore more desirable to eat…

– in Canada HFCS can be seen on the ingredients label as ‘glucose/fructose,’
– in Europe it can be labelled as ‘glucose-fructose,’ and
– in other countries ‘high-fructose maize syrup.’

But this is not inclusive of every name out there for HFCS.

High Fructose Corn Syrup is more Dangerous than Sugar…

The US is where HFCS is consumed the most. This is because the US has to pay two to three times more than the rest of the world for sugar, so it’s easy to see why HFCS has become a staple sweetener in food and soda.

But don’t let this fool you into thinking your foods may not be full of HFCS just because you don’t live in the US. In the UK for example, some of the known foods that contain high fructose corn syrup are:

– McVitie’s HobNobs,
– McVitie’s Jaffa Cakes,
– Carte D’Or ice cream, and< - Mr Kipling Bakewell Slices. These brands are also sold globally. So ensure you start reading your food and drinks labels to avoid this deadly ingredient. One of the reasons HFCS is deadlier than sugar is because it is metabolized to fat in your body quicker than any other sugar currently tested by scientists. This happens because most fats are formed in your liver and when sugar enters your liver it will decide whether to store it, burn it or turn it into fat. But when it comes to fructose - this process is completely bypassed and therefore the liver simply turns it into fat immediately. Scientific data published on this topic also shows consuming fructose will lead to decreased signalling in your central nervous system by the hormones leptin and insulin. Leptin and insulin play a major role in regulating how much food you eat, as well as controlling your body weight - this then suggests dietary fructose may contribute to overeating and weight gain. Also, as any diabetic will know, decreased insulin and leptin signalling is a main cause of Type 2 diabetes and a host of other obesity related conditions. So, if you are trying to lose weight and manage your Type 2 diabetes, then avoid fructose, especially in the form of high fructose corn syrup, to enhance your chances of success.

Where to Start When Trying to Self-manage Type diabetes 2?

Where to Start When Trying to Self-manage Type diabetes 2?
Posted by admin, Dated 14-10-2013

HOW TO IDENTIFY THE FOODS THAT CAUSE YOUR DRAMATIC BLOOD SUGAR SPIKES

Self-management of your Type 2 diabetes can seem like a really daunting task.But I would like to add it is a very rewarding task for all who do it correctly, namely blood sugar levels dropping regularly and reducing the need for medication or insulin. Hopefully, this article can give you some pointers of where to get started because whether you have had Type 2 diabetes for years, or have recently been diagnosed – just know you do not have to live with it, nor does it have to be a death sentence.

According to the WHO (Worldwide Health Organisation), 347 million people worldwide have diabetes. Plus, in 2004, an estimated 3.4 million people died from consequences of high fasting blood sugar levels. These numbers are just too serious to ignore. What this means is the general conventional treatment plan used across the board to treat Type 2 diabetes needs to change, and fast. After all, Type 2 diabetes is a modern day lifestyle disease that largely comes about from making the wrong food choices on an individual basis, combined with a lack of exercise. For some, drinking alcohol and smoking on a regular basis can be other negative lifestyle factors that can contribute to triggering the disease.

So, if a person’s ‘lifestyle and diet’ is the main cause behind triggering Type 2 diabetes – it seems logical this should be where we look to apply treatment first.

How do I go about starting to self-manage my Type 2 diabetes?

A crucial place to start when looking to treat diabetes yourself is to document the effect all the food you eat has on your blood sugar, and to find out which ones cause a large rise to your blood sugar. Remember, all food will cause your blood sugar levels to rise somewhat as this is how we raise our energy levels so we don’t feel flat line all the time. What you specifically need to look out for though, are sudden large rises in your blood sugar levels.

The simplest way to do this is to make three food lists:

List 1 – Food you eat every single day
List 2 – Food you eat every second and third day
List 3 – Foods only eaten once a week or less

bhp.Diabetes.bsl.Then choose one of the foods you eat every day (let’s call it ‘white rice’), and avoid it completely for five days. On the sixth day, take a blood-sugar measurement in the usual way (i.e. with a finger stick test strip or an electronic device that measures blood sugar levels from a tiny drop of blood) before breakfast. Then eat the ‘white rice’ on its own entirely for breakfast. About one hour later, you will need to take another blood sugar measurement. Document all results as you go along.

Carry out this simple technique until you have tested every single food item, on every single test. What you will have formed by the end of it is a fourth list that tells you all of the foods that tested positive to causing a huge spike in your blood sugar levels. The only time you should not carry out testing on foods is if your blood sugar measures as already high before breakfast. Simply carry on testing when it has lowered before breakfast.

This is now your most vital list and you should incorporate it into your everyday life by avoiding the foods on this list. Still ensuring though

Why Fibre is Vital in Helping to Self-manage Type 2 Diabetes

Why Fibre is Vital in Helping to Self-manage Type 2 Diabetes
Posted by admin, Dated 25-9-2013

Fiber is naturally found in all foods except animal protein (meat and fish), and dairy products.

bhp.vegetables buyingThere are two types of fiber; soluble and insoluble. Both types of fiber provide health benefits and both types can be found in most plant based foods.

Fiber rich foods vital in stopping blood sugar levels soaring:

Modern day processing of foods rich in fiber often ends up reducing levels, or removing the fiber completely. Examples of food items with the fiber removed completely are white rice and white pasta. Fiber is commonly known for keeping the digestive tract healthy. But fiber rich foods, especially soluble fiber rich foods, can play a part in keeping blood sugar levels within a normal healthy range for people with Type 2 diabetes.

This is because the soluble type fiber is quite indigestible. So this type of fiber ends up absorbing water in the gut instead of being broken down like insoluble fiber, and acts to slow down the rate of digestion. When digestion is slowed down, food cannot be digested too quickly and therefore blood sugar levels cannot rise too quickly either as the energy from the foods (glucose) is released into the blood stream at a slower rate too. Whereas the insoluble fiber plays a role in ensuring the digestion process does not take too long, helping to avoid constipation and ensuring your body gets the nutrients it needs from the foods it is digesting sooner rather than later.

Foods low in fiber must be avoided by everyone; especially people with Type 2 diabetes.

When preparing meals the following suggestions could prove as useful guides:

• if you can eat fruits, stick to fruits with a low GI (Glycaemic Index) and eat them in their whole form only, i.e. an apple from the store will be kinder to your blood sugar levels than processed apple juice that will have had the fiber removed

• when cooking vegetables, leave the skin on, as the fiber in the skin will help to stop your blood sugar rising too high

• avoid all “white foods” – white bread, white pasta, white rice and so on, and stick to wholegrain (and some brown) varieties

This information is only really one part of the Type 2 diabetes diet puzzle, but plays a crucial part in educating and empowering you to be able to have more control over this disease and can help to stop your blood sugar levels rising too high. Simply because the fiber component is missing from our food, blood sugar is allowed to rise quicker than it would if the fiber was still there, (guess this is nature looking out for us!), and this is vital to be put into practice by all people, and not just those living with Type 2 diabetes.

Three Ways Diabetics Can Cook Chicken That Are Tasty

Three Ways Diabetics Can Cook Chicken That Are Tasty
Posted by admin, Dated 25-9-2013

The temperature is still warm enough to fire up and the grills. Here are three ways you can cook chicken and feel great about eating outside with your family and friends. These recipe ideas go far beyond the usual ways you can spice up chicken.

Grilled Chicken breast with vegetables1. Cinnamon Chicken
This method is one a Lebanese friend taught me years ago. First you’ll boil the chicken in a big pot on the stove with the juice of one lemon squeezed into the water and a teaspoon of cinnamon. When the chicken is finished cooking, remove it and place it on a platter. Then grill it only enough time to get those grill marks on the chicken and thus the flavor. Squeeze a little lemon on it right before serving.

2. Sweet Chicken Breasts
Check out the company that makes Stevia sweetened sauces that every diabetic can have. You’ll find them at www.stevia.com

Use one of their Stevia-sweetened sauces to marinate your chicken in overnight. Then grill them outside on your grill.

Stevia is an herb from the rainforest that is 300 times sweeter than sugar but has a blood sugar lowering effect. Tastes good, too.

3.Herb-Roasted Chicken
You always want to use herbs to flavor your chicken or other meats when grilling. The reason for this is that grilling releases some carcinogenic compounds that are neutralized with herbs such as rosemary, oregano, and other aromatic herbs.

So in a bowl, mix up some olive oil and your favorite herbs – rosemary, thyme, oregano, crushed red pepper, cilantro, parsley, lemon grass, and even a little crushed mint. Marinate your chicken in a bowl overnight. And grill away, worry free that carcinogens are staying away from you.

Is Your Body Shaped Like An Apple or A Pear?

Is Your Body Shaped Like An Apple or A Pear?
Posted by admin, Dated 9-9-2013

What it means to your health…

Some of us just don’t have the body we really want. We may be shaped like an apple or a pear.

Diabetes.1.ApplesIf you’re shaped like an apple, it means that you have fat around the middle. If you’re shaped like a pear, your weight is primarily on your hips.

For over a decade, researchers and doctors have been saying that fat around the middle is REALLY BAD for your health. And if you have extra fat around your middle, then you have a higher risk for developing Type 2 diabetes and can have the Metabolic Syndrome right now.

I’ve even seen some doctors pick out people from the audience they’re speaking to and tell them that they’re at risk for developing Type 2 diabetes because of their body shape.

Now most of us could benefit from going to the gym and working out with some cardio and some bodybuilding exercises. Certainly the both of these together are going to shape our body into a mean lean machine. And if you use some programs such as the Body for Life Program, you can have a phenomenal body in 90 days with this type of exercise program.

Anyway, researchers at the University of California – Davis campus found that if someone stored their fat in their buttocks in the traditional pear position, then they were also at risk for developing metabolic syndrome.

Their body started increasing levels of the protein, chemerin and decreased levels of omentin-1, which caused inflammation and insulin resistance.

In case you’ve never heard of these hormones, high levels of chemerin can cause high blood pressure. It may also increase triglycerides level and C-reactive protein. The C-reactive protein is a marker for inflammation in the body.

Low omentin levels aren’t any better for your health. They may be found with these three bad lab results: high blood glucose, high triglycerides, and low HDL-cholesterol.

This means whether or not you have your fat in your buttocks or in your belly, they’re both a bad situation.

Type 2 Diabetes and Carrots…

Type 2 Diabetes and Carrots…
Posted by admin, Dated 2-9-2013

Girl with carrotsA few days ago I went to the farmer’s market and one of the vendors offered me a taste of her organically grown carrots. It was sweet, unlike the cardboard-tasting carrots I generally find at the grocery stores.

And today I found research linking the beta-carotene in carrots to genetics and diabetes.

Specifically, they knew that one gene can allow your body to convert beta-carotene to vitamin A and is associated with a decreased risk for developing Type 2 diabetes.

On the other hand, another totally different gene variant that shows a preference for gamma tocopherol (vitamin E) may increase the risk for developing Type 2 diabetes.

So the bottom line is both these nutrients affect the gene, sort of in a push/pull type of action. When one nutrient pushes the gene hard enough into diabetes, the other backs off. The specific gene is called SLC30A4 and it’s found in the pancreas cells that produce insulin. It also helps the mineral zinc get into the insulin-producing cells where insulin is next pumped out.

What the researchers aren’t remembering here is that the antioxidant vitamins protect each other in the body. Vitamin E protects Vitamin A. Vitamin A protects vitamin C. Vitamin C protects vitamin E. And so on.

There’s more of a complex interaction occurring from diet and nutrient status here than what they’re reporting. It may just be too early to discover it.

In the meantime, don’t worry about the myth about carrots having a high Glycemic Index and start drinking your carrot juice! A few glasses each week can only help.