Food Fix: Foods That Are Good For Diabetes
Jillian Kubala is a Registered Dietitian based in Westhampton, NY. Jillian holds a masters degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. Aside from writing for Healthline Nutrition, she runs a private practice based on the east end of Long Island, NY, where she helps her clients achieve optimal wellness through nutritional and lifestyle changes. Jillian practices what she preaches, spending her free time tending to her small farm that includes vegetable and flower gardens and a flock of chickens. Reach out to her through her website or on .
Study #2 Honey Puts Out The Fires Of Inflammation
Honey has been used since ancient times for its medicinal qualities. Yet, scientists are still uncovering the biochemistry behind the health benefits of this sweet treat.
Now, researchers at the University of Nebraska-Lincoln have discovered the secret behind its anti-inflammatory properties.
They found that honey actually contains tiny nano-scale particles with a membrane-enclosed structure similar to exosomes found in the body.
Experiments with these particles showed that they have the ability to reduce inflammation in mice with liver injury. And they may even stop the activation of a ;key enzyme complex that sets off the inflammation cascade.
Of course, thats not the only benefits of honey.
Research has even found five more ways the superfood could help you live a longer, healthier life.
Soluble Fiber For The Win
But not all fiber is the same. NIH notes two types, which affect your health in different ways:
- Insoluble .
- Soluble .
While experts ultimately want you to focus on getting enough total fiber each day , per NIH, soluble fiber helps reduce blood sugar and cholesterol.
Sandon agrees: “In particular, soluble fiber aids in lowering both cholesterol and blood sugar.” Fruits are a good source, she says, noting that you should “get your fiber from whole fruits instead of juices most of the time.”
She also advises that you eat “plenty of vegetables, cooked or raw whatever way you like them best,” recommending you swap saturated fats like butter with olive oil and spices for flavor. “And get plenty of whole grains such as oatmeal, wild rice, brown rice, 100 percent whole-grain bread, barley and quinoa,” she says, with a goal of having “a whole grain at every meal.”
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Superfoods For Blood Sugar Blood Pressure Inflammation And More
Superfoods are a convenient way to supersize your health. Most superfoods are super because theyre high in antioxidants. An easy way to know how much antioxidant value a food has is to check its ORAC score.
The;ORAC;score is a method developed by scientists at the National Institute of Health and Aging to measures the antioxidant capacity of different foods. At the top of the list, youll find spices, followed by fruits and vegetables.
But its not the only measurement of a superfood. Nutrient density is an important part of the equation as well. And many possess powerful compounds like anthocyanins, ellagitannins and polyphenols.
Now three brand new studies have taken a closer look at the science behind the health benefits of superfoods. And theyve discovered health benefits that go far beyond what we previously knew
What To Eat To Lower Cholesterol
Lets get to the good stuff! You now know that eating too many sweets and added sugar can worsen cholesterol numbers, increase inflammation, and increase your risk of heart disease.
So, what should you eat?
Ultimately, the best diet to lower cholesterol is rich in fiber and contains real, wholesome foods!
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Spinach Best Food For Diabetes
Spinach isrich in proteins and amino acids. One cup of spinach has approximately 5 gramsof proteins. It is abundant in minerals like iron, zinc, magnesium, calcium,and potassium which lower high blood pressure. The high fiber content in itsleaves helps to lower blood sugar. Protein, minerals, and fiber are magicingredients that balance insulin levels and keep you healthy.
How to add it to your diet:
- Add spinachto your salads and soups
- Makedelicious green smoothies
- Spinachcurries taste exotic
Natural Ways To Lower Your Cholesterol
Part of managing your diabetes is knowing and becoming very familiar with what are often called your diabetes numbers or ABCs: these include A1C, blood pressure, and cholesterol. Staying on top of your cholesterol levels and getting them into range are key goals, as there is a link between dyslipidemia and a higher risk of heart disease and stroke among people who have diabetes. Theres also a link between diabetic dyslipidemia and insulin resistance, which is a risk factor for Type 2 diabetes. People who have diabetes are more than twice as likely to have heart disease than people without diabetes. And according to the American Heart Association, 68 percent of people with diabetes age 65 and older die from heart disease, while 16 percent die from a stroke. As grim as those facts and figures sound, the good news is that theres a lot you can do to lower your cholesterol and, consequently, lower your risk of heart disease.
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Eat Fewer Refined Grains Such As White Flour
Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.
Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.
In Harvard Universitys;Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2
When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?
The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.
Foods That Lower Blood Sugar Instantly Diabetic Health Guide
When your body doesnt produce enough insulin or it cannot use insulin correctly it leads to the accumulation of glucose in the blood. Eat foods that lower blood sugar instantly. High blood sugar levels can be controlled with regular exercise, lifestyle modifications, and proper diet. How to lower blood sugar? What to eat when you have diabetes?
The answers to these questions lie right here. The glycemic index measures the effects of specific foods on blood sugar levels. People looking for diabetic control should add foods that have low GI scores in their diet.
Check Here 5 Best Sugar Testing Machine
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Fiber Fiber Good For Your Heart
Blood sugar or glucose is critical fuel for both your body and your brain. But according to the Mayo Clinic, uncontrolled diabetes has the potential to send your glucose levels soaring to dangerous heights. When that happens, all kinds of health complications can ensue, including a dramatic increase in your risk for heart disease.
Similarly, per the Mayo Clinic, if you have high cholesterol, your arteries can narrow and harden, increasing your risk of clots that can cause heart attack or stroke.
But your diet can go a long way toward keeping heart disease at bay by controlling blood sugar and cholesterol. Dallas-based Lona Sandon, PhD, RDN, registered dietitian nutritionist and associate professor at the University of Texas Southwestern Medical Center, boils down her recommendation for a low-sugar, low-cholesterol diet to one word: fiber.
Experts at the National Institutes of Health agree, noting that beyond helping to promote regular bowel movements, a fiber-rich diet actually lowers your risk of type 2 diabetes by slowing sugar absorption in your intestines and preventing spikes in your blood sugar.
NIH also highlights fiber’s heart-healthy properties, with research indicating that a high-fiber diet can drive down your concentrations of “bad” cholesterol, thereby reducing your risk of high blood pressure, stroke and coronary heart disease.
Diabetes High Cholesterol And Diet
Heres some good news:; it doesnt take a huge effort to start making heart-healthy food decisions.; Especially when you have diabetes and high cholesterol, watching your diet is critical.
There are changes you can make to what you eat every day.; We recommend that you talk to a certified diabetes educator or registered dietitian about changing how you eat.; They can work with you to create a meal plan that is delicious, flexible , and healthyfor both your heart and your diabetes.
Consider the fruit and/or vegetables that you will add to your meal for the most heart healthy, weight neutral, blood sugar favorable eating plan.
In the meantime, here are 4 tips to help you eat well when you have high cholesterol.
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Plant Stanols And Sterols
Distant cousins to cholesterol , phytosterols, or plant stanols and sterols, are natural substances found in plant cell membranes that compete with cholesterol for absorption in the intestinal tract. End result? A lower LDL cholesterol level. You can lower your LDL cholesterol by up to 15 percent by consuming at least 2 grams of phytosterols every day.
Natural sources of plant stanols and sterols include fruits, vegetables, vegetable oils, nuts, legumes, and whole grains. However, it can be challenging to consume much more than 500 milligrams of phytosterols daily from these food sources.
A number of foods are fortified with phytosterols, including certain brands of vegetable oil spread , juice, yogurt, soy milk, rice milk, snack bars, and even chocolate. Over-the-counter phytosterol supplements are also available. Read the label carefully if you decide to go this route. You may need to take phytosterol supplements twice a day.
Plant stanols and sterols are quite safe. However, check with your doctor if you take a cholesterol-lowering medication and are thinking of taking a phytosterol supplement.
Don’t Confuse High Cholesterol Foods With High Blood Cholesterol
Science has evolved so that we now know that foods that are high in dietary cholesterol, like egg yolk, do not cause our blood cholesterol to rise. In fact, several recent studies have disproven the age-old belief that eggs should be avoided if you have high blood cholesterol.2-4
Better yet, eggs are back in the news. It seems that eating eggs may even be a healthy option.; In a review of the research,2 your heart disease risk isn’t likely to be any better if you choose an egg substitute over whole eggs. In fact, the risk for heart disease or high blood cholesterol levels did not occur in people who consumed three eggs daily for three months.3;;Another interesting finding concerns having a breakfast;comprised of two eggs, which seems to reduce the amount of adiposity, or belly fat, as compared to individuals who eat a bread-based morning meal like a bagel.1
Actually, its foods high in saturated fats, particularly prepared and processed products, butter, the skin and fat from poultry and beef that causes a rise in the LDLor so-called bad cholesterol.
When youre at the grocery store, make it a point to read the food label of every packaged food before you put it in the cart.; Choose foods that are low cholesterolor even no cholesterol!; The Nutrition Facts label will be incredibly helpful to you as you learn what foods are high cholesterol or high fat.
You can also limit your dietary cholesterol by cutting back on egg yolks and high-fat meats and poultry.
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Choose Good Fats Over Bad Fats
Fat is an important nutrient, necessary for energy and hormone production, vitamin absorption, maintaining the membrane integrity of every cell in our body, and growth and development. According to the Dietary Reference Intakes published by the USDA, 20% to 35% of calories should come from fat.;But when it comes to dietary fat, not all types are created equal.
As noted above, saturated fats contribute to high levels of LDL cholesterol, as do the trans fats in fried foods and baked goods. At the same time, however, monounsaturated fats, which are found in olives, olive oil, and certain nuts and seeds, actually help lower blood cholesterol levels.
Another type of good fat, the polyunsaturated fat in fatty fish like salmon and cod, as well as flaxseeds and walnuts, are rich in omega-3 fatty acids that play a significant role in reducing overall blood cholesterol and triglyceride levels.
A Word About Artificial Sweeteners
If sugar can harm your heart, are artificial sweeteners the answer for a sweet tooth?
Im not a fan of artificial sweeteners. Lots of studies show that diet beverages dont help people lose weight, Dr. Ahmed says. And drinking more than two artificially sweetened beverages a day may increase your risk of heart disease.
Researchers have a few theories about this, he explains:
- Imaging studies show that eating sugar activates your brains reward centers. Artificially sweetened drinks do not activate these centers, so you may not feel satisfied and want to keep eating.
- When you drink sugary soda, your body secretes insulin, peptides and other hormones to help maintain its biological balance. When you drink diet cola, it tastes sweet to the tongue but wont restore that balance.
- When you drink diet versus regular soda, you may feel free to reward yourself for being good by eating something high in calories or carbs.
Neither artificial sweeteners nor sugar are a good idea for most people,; Dr. Ahmed says. If you want to quench your thirst, its best to drink unsweetened seltzer or water. The only time an artificially sweetened beverage is better is when you have diabetes and have to prevent blood sugar spikes.
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Carb Quality Not Quantity
The sugar in fresh fruit is packaged with beneficial fiber, vitamins and minerals. Many large studies, including a 2016 study of 500,000 Chinese adults, show that fresh fruit consumption lowers blood sugar, and the risk of death from heart disease and stroke.
A half-cup of orange juice and an orange may each have 20 grams of carbohydrate, Dr. Ahmed says. The juice is absorbed right away, spiking your blood sugar so that your pancreas wants to rapidly secrete insulin. But the fibers in the orange delay its absorption, so your blood sugar doesnt spike as much.
Foods with a low glycemic index like fresh fruits and veggies, and whole grains help to stabilize blood sugar. Foods with a high glycemic index like punch, pizza, potatoes and pancakes spike blood sugar, inviting insulin resistance and weight gain.
Saturated And Unsaturated Fat
There are 2 main types of fat: saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood.
Most people in the UK eat too much saturated fat.
Foods high in saturated fat include:
- meat pies
- cakes and biscuits
- foods containing coconut or palm oil
Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.
Try to replace foods containing saturated fats with small amounts of;foods high in unsaturated fats, such as:
- oily fish; such as mackerel and salmon
- nuts; such as almonds and cashews
- seeds; such as sunflower and pumpkin seeds
- vegetable oils and spreads; such as rapeseed or;vegetable oil,;sunflower, olive, corn and;walnut oils
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Most Of The Time Choose Plant Proteins Such As Beans And Tofu Over Meat
We all know that eating lean meat like skinless chicken breast is better for our hearts than fatty meats like prime rib. And certainly, lean meats like white poultry and game meat are part of the Pritikin Eating Plan.
If plant-based, protein-rich foods like tofu have turned you off in the past, youre in for many delicious surprises at Pritikin.
But is your goal ratcheting down your blood cholesterol as much as you can? Are you trying to not only halt but reverse the build-up of plaque in your arteries?
If so, its a good idea to choose plant proteins over meat most of the time. Thats because leaner cuts of meat, including skinless white poultry, still contain some saturated fat and dietary cholesterol. For optimal cholesterol lowering, limit lean meat to no more than once weekly, and to a 3.5-ounce serving or less.
Plant proteins like beans and tofu are not only free of artery-clogging saturated fat and dietary cholesterol, theyre also high in soluble fiber, which lowers blood cholesterol.
Another excellent choice is fish, particularly fish high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If youre using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.
Other types of fish do not contain as many omega 3s, but theyre still good choices, preferable to land animal meat.
The 17 Best Foods To Lower Your Blood Sugar
For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels.
Although factors like body weight, activity, stress, and genetics also play a role in blood sugar maintenance, following a healthy diet is critical for blood sugar control .
While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health (
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