Diabetes Superfoods

 

A person with diabetes will need to be conscious of how foods may influence their blood glucose.

Persistently high blood sugar levels can result in damage to blood vessels and nerve cells. It can affect all the body’s organs and lead to vision loss, kidney damage, and a higher risk of disease and stroke. Choosing the right foods can help prevent type 2 diabetes, and it can stop the symptoms and complications of diabetes from getting worse:

Walnuts

The combination of fiber, protein and healthy fats in walnuts makes them a great alternative to simple carbohydrate snacks.

The fatty acids in walnuts can increase good cholesterol while decreasing harmful cholesterol. This may reduce the risk of heart disease or heart attack. People with diabetes are at a higher risk for these conditions.

Walnuts also contain fiber which can help improve blood sugar levels, reduce cholesterol, and lower the risk of some of the complications of diabetes.

Avocado

Avocado is a good source of healthy fat, as well as about 20 different vitamins and minerals. It is high in potassium, vitamins C, E, and K, lutein and beta-carotene.

Eating foods that contain healthy fats may increase fullness, thus helping you lose weight. When a person with diabetes loses weight, their blood sugar levels may improve, too.  Eating fat also slows the digestion of carbohydrates, which helps to keep blood sugar levels more stable.

Avocado is high in fiber which can lower risk of diabetes and its complications while vitamin E could improve oxidative stress and glucose management in people with diabetes who were also overweight.

Ezekiel bread

Ezekiel bread is one of the healthiest types of bread which contains less processed ingredients.

Whole grains are rich in B vitamins, minerals, and antioxidants. Sprouting grains even increase these amounts while reducing starch content, compared with whole-grain breads.

An article published in the Journal of Nutrition and Metabolism notes that whole-grain breads, and especially sprouted-grain breads, have improved blood sugar response in research involving men with obesity.

Pumpkin seeds

Pumpkin seeds are a good source of magnesium, fiber, and healthful fatty acids. The body needs magnesium for over 300 processes, including breaking down food for energy.

Low magnesium levels are common in people with insulin resistance, which is one reason why diabetes occurs.

Chia seeds

Chia seeds are rich in antioxidants, omega 3 fatty acids, fiber and magnesium. All of these may help reduce the risk of type 2 diabetes and diabetes complications.

Ginger

Ginger is good for health benefits relating to diabetes. Some research has found that ginger can reduce fasting blood sugar levels and improve insulin sensitivity in people with type 2 diabetes. 

Spinach

Spinach is a good source of dietary potassium. Researchers have linked a low potassium intake with a higher risk of diabetes and diabetes complications. 

Cinnamon

Some studies have suggested that cinnamon can lower blood sugars in people with diabetes. 

A 2019 study published in Clinical Nutrition found that people with diabetes who used cinnamon supplementation saw improvements in body mass index (BMI), blood sugar levels, and lipid levels than those who did not. 

This was especially true of those with a BMI of 27 or above.

Tomatoes

Tomatoes can help reduce blood pressure for people with diabetes.

Fresh, whole tomatoes have a low glycemic index (GI) score, which release their sugar slowly into the bloodstream and are unlikely to trigger a blood sugar spike. One reason for this is that they provide fiber. These two factors can help a person to feel full for longer.

Thus eating tomatoes might help reduce the cardiovascular risk that is associated with type 2 diabetes.

Essential for a healthy diet

A healthy diet can help people healthy, live longer and reduce the risk of major chronic diseases such as heart disease, type 2 diabetes, osteoporosis, obesity and some cancers. 

And we should eat a wide range of foods to make sure we are getting a balanced diet and our body is receiving all the nutrients it needs:

•           Carbohydrates

o          Sugar, starch and fiber are types of carbohydrates.

o          Serve as a major source of energy of our body.

o          Choose higher fibre or wholegrain varieties, such as whole wheat pasta, brown rice or potatoes with their skins on. They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Besides, fruit, root vegetables, dry beans and dairy products also contain carbohydrates.

o          Eat lots of a variety of fruit and vegetables. Fruits and raw vegetables have high water content. This can make us feel full and prevent us from overeating.

•           Proteins

o          Meat, fish, seafood, eggs, dairy products, dry beans and bean products are good sources of protein. Its major functions include building, repairing and maintaining healthy body tissues.

o          Choose lean meats, poultry, fish, beans, nuts and low-fat dairy products.

o          Eat more fish, including a portion of oily fish. Fish is a good source of protein and contains many vitamins and minerals. And oily fish are high in omega-3 fats, which may help prevent heart disease. Examples of oily fish are salmon, trout, herring and sardines.

•           Fats

o          Found in foods such as meat, fish, seafood, dairy products, nuts, seeds and oils. Fats serve as an energy source. They are responsible for making up part of our body cells and transporting fat-soluble vitamins.

o          All types of fat are high in energy, so they should only be eaten in small amounts.

o          When eating meat, choose lean cuts and cut off any visible fat. Choose foods that contain unsaturated fats such as vegetable oils and spreads, oily fish and avocados.

o          Saturated fat is a bigger culprit for raising blood cholesterol in general than dietary cholesterol, which increases our risk of developing heart disease. Thus for a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

•           Vitamins

o          There are many kinds of vitamins from various food groups and they participate in different body metabolism such as maintaining healthy skin and hair, building bones and releasing and utilizing energy from foods. Vitamins can be classified into water-soluble and fat-soluble vitamins. 

•           Minerals

o          Minerals are a group of essential nutrients which regulate many body functions such as fluid balance, muscle contraction and transmission of nerve impulses. Some minerals also contribute to body structure and build strong and healthy bones, such as calcium

•           Dietary fibre

o          It is in the indigestible parts of cereals, fruits and vegetables to help stablise blood sugar and prevent constipation. As in order to have gastrointestinal health, we need good bowel movements. And so eating more foods high in fiber such as fruits and vegetables are necessary. Dietary fibre can be classified into soluble and insoluble fibre:

         Soluble fiber absorbs water from food, which slows down digestion. Foods rich in soluble fiber include beans, avocado, nuts, oatmeal, flax seed and apples.

         Insoluble fiber (or called cellulose, lignins or hemicelluloses) accelerates the passage of waste and food. Foods high in insoluble fiber include whole wheat, whole grains, wheat bran and dark leafy vegetables.

         Some foods such as carrots and cucumbers have both soluble and insoluble fiber. 

•           Water - Drink lots of water 

Although each of the above major groups of nutrients performs different and unique functions in our body, they are all essential because they work together and contribute to our good health.

In addition, we need to cut down on salt, added sugars and oil when preparing meals and limit the alcohol intake.

Why we cannot burn our belly fat easily ?

 

Nowadays, experts believe that one of the underlying reasons for fats being accumulated in the body is we having too much toxins (pesticides, preservatives, MSG (Monosodium Glutamate), artificial colors, flavorings and sweeteners) in our body due to the foods we eat and the poisons in the environment we expose.

When chemicals exist in our foods or environment, xenoestrogens (which are endocrine disruptors that alter the normal function of hormones) can enter into our body. Our body needs to store these dangerous substances which end up being stored in our fat cells so that our body cannot get harm. Thus this fat tissue would be difficult to get rid off.  No matter how much exercise we do, or however much we cut down on what we eat, there is always that extra layer of fat we can never shift. We cannot burn our belly fat easily unless the toxins have been cleared out.

Fortunately, as cruciferous vegetables contain phytonutrients that can help to combat the effects of xenoestrogens in our body, if we intake more of these vegetables, our body need not store extra layer of fat, hence achieving weight loss. Cruciferous vegetables include broccoli, kale, brussels sprouts, cauliflower and cabbage.

What Is ‘Qi’?

You may have heard the term “qi” before. Qi is arguably the most important component of Traditional Chinese Medicine (TCM).

Most major cultural traditions identify a “vital energy” that guides someone’s physical and mental processes, says Dr. Jill Blakeway, a doctor of acupuncture and Chinese medicine. In Chinese culture, it is called "qi", the intangible yet measurable way we maintain what is known as homeostasis, or the body’s ability to regulate its internal environment to create good health.

 “Everything is based on qi,” says Dr. Greg Sperber, a doctor of acupuncture and oriental medicine. “Blockages of qi, deficiencies of qi, and too much qi are what cause illness.”

“People with a healthy amount of qi feel as if they have enough energy to meet their body’s needs,” Blakeway says. “They sleep well, wake rested, and are able to complete their daily tasks.”

If you think you are deficient in qi, you can begin to regulate it by:

• ·         Getting sufficient restful sleep - Being tired is a hallmark sign of a qi deficiency.
• ·         Exercising regularly, including a practice that focuses on your breath, like yoga, tai chi or qi gong. Gentle exercise is a crucial component of managing one’s qi. And one way to improve a qi deficiency is through purposeful breathing.
• ·         Maintaining healthy eating habits - A healthy, nutritive diet is a crucial component of having balanced qi. Most of the body’s qi comes from foods, so nourishing your body with healthy foods. Chinese medicine places considerable importance upon an adequate and appropriate diet of fresh, high quality foods, avoiding cold, raw, fried or junk foods and dairy products,  and the opportunity and ability to breathe good, clean air.
• ·         Taking care of your mental health - The mind-body connection is a crucial component of qi.

Liver Disease

 

Liver disease is a condition that can affect the normal functioning of the liver. The liver is the largest organ of the body that helps with the digestion of food and the removal of toxins from the blood.

There are several types of liver disease, including fatty liver disease, liver cancer and hepatitis. If the condition left untreated, it can lead to liver failure—a form of disease that occurs when the liver is damaged beyond repair.

Fatty Liver Disease

One of the most common liver diseases is fatty liver disease. There are two types of fatty liver diseases:

1. ·         Non-alcoholic fatty liver disease (NAFLD) and Non-alcoholic steatohepatitis (NASH) (worsening form of NAFLD): This type of fatty liver disease develops when there is excess fat build-up in the liver. Build-up can occur due to insulin resistance, eating foods high in fat, and having high blood sugar.
2. ·         Alcoholic Liver Disease: Occurs when drinking too much alcohol (e.g., two or more drinks per day) causes destruction of the liver tissue.

Hepatitis

Hepatitis is a condition that causes inflammation of the liver. This condition develops due to infection by different types of hepatitis. If left untreated, hepatitis can also cause liver damage and not function normally.

Liver Cancer

Liver cancer—also known as hepatocellular carcinoma (HCC)—occurs when tumor cells develop in the liver. In some cases, the tumors can be benign (non-cancerous), but they can interfere with the liver’s ability to function normally.

Autoimmune Liver Conditions

Autoimmune disorders are conditions that occur when the immune system attacks healthy cells in the body by mistake.

Genetic Conditions

These conditions include Wilson disease, Hemochromatosis, Gilbert syndrome and Cirrhosis.

Each type of liver disease can cause slightly different symptoms. However, the most common symptoms of liver disease include:

• ·         Jaundice, or the yellowing of the skin and eyes
• ·         Swelling of the abdomen (stomach) and legs
• ·         Changes in the color of your urine and stool
• ·         Easy bruising

You can develop liver disease for a variety of different reasons including:

• ·         Having a family history of liver disease 
• ·         Becoming infected with hepatitis infection 
• ·         Being exposed to contaminated blood, semen, or other bodily fluids 
• ·         Not using protection (e.g., condoms) when having sex 
• ·         Developing an autoimmune disorder 
• ·         Drinking excess amounts of alcohol 
• ·         Eating a diet high in fat 

You can make the following modifications to your lifestyle habits to prevent the condition from worsening: 

• ·         Limiting the amount of alcohol you drink 
• ·         Eating a nutritious diet that is low in fat 
• ·         Participating in physical activity or exercise regularly 

If your condition has progressed to liver damage or cirrhosis, your healthcare provider may consider putting you on a list to receive a liver transplant. Extreme liver damage is irreversible and can lead to liver failure. 

Lifestyle choices play a key role in maintaining a healthy liver and preventing some liver diseases include:

•  ·        Reducing how much alcohol you drink 
• ·         Getting vaccinated for Hepatitis A and B 
• ·         Avoiding sharing needles and personal items such as razors and combs 
• ·         Exercising or moving your body regularly 
• ·         Quitting smoking 
• ·         Eating a diet that is low in fat 
• ·         Practicing safe sex

10 Healing Foods

 

Certain foods have the power to soothe symptoms and give our body a boost when we have specific illnesses or injuries.

Sardines

Sardines’ little bones may help our broken bones heal faster. Usually packed into small tins with water, olive oil or tomato juice, these tiny fish are full of calcium and vitamin D. They also have more bone-strengthening omega-3 fatty acids than most other fish. Sardines are caught wild and young, which means their mercury levels are low. 

Unripe Bananas

Green bananas have a secret superpower: they are great for diarrhea. They contain resistant starch, which means it does not let our small intestine absorb it quickly. Instead, it feeds good bacteria in our digestive tract and tells the bad bacteria to get out. Bananas are also full of electrolytes like potassium.

Honey

Honey lessens inflammation, soothes pain, and kills bacteria. It is also full of antibodies that fight viral infections. It is packed with vitamins like niacin and vitamin C, and minerals like calcium and iron, for a healthy boost of energy.

Kimchi

This traditional Korean dish may end your gas and bloating. It is a spicy mix of vegetables like napa cabbage and radishes that are fermented, or preserved with natural good bacteria. When we eat it, it loads our gut with good bacteria, also called probiotics, and moves out bad bacteria that can cause belly distress. 

Horseradish

This cousin of mustard, onion, and garlic is anything but subtle. When you grate horseradish, it crushes the cells of the root. This releases the oils that bring out its signature heat. Even a small dab can make your eyes water and nose run. That is great news if you have sinus or nasal issues: horseradish moves out mucus that attracts bacteria if it stays in your system too long. Same for the green mound of wasabi that comes with sushi. 

Coffee

When you have a headache, the blood vessels that feed your brain get tight, then enlarge and press against your nerves. The caffeine in coffee, black tea and chocolate causes your blood vessels to go back down in size.

Kale

Kale or other dark, leafy greens like spinach, broccoli, and collard and turnip greens have high amounts of the essential nutrient vitamin K, which helps our blood cells group up and clot. Not only does this stop us from losing more blood; it also protects our wound. K also helps our body build healthy bone tissue.

Ginger

Ginger is great for our stomach. The root of the ginger plant has compounds called gingerols. They block the receptors in our digestive tract that cause nausea. Use it to treat morning sickness, motion sickness, and post-surgery or chemotherapy-related stomach issues.

Herbal Tea

Soothe your sore throat with a warm cup of herbal tea. If your throat hurts, peppermint tea has natural numbing qualities. Clove and green tea fight bacteria. Raspberry-flavored tea reduces inflammation. Chamomile will lubricate your throat: drink it if you are hoarse. Whatever you choose, make sure it is decaf so you are able to rest and sleep. 

Apples

Apples have high amounts of pectin, a soluble fiber in the walls of its cells. If you are constipated, it gets your bowels moving. And if you have diarrhea, it reduces inflammation and helps firm up your bowel movements. To get the most fiber, leave the skin on. Other naturally high-fiber foods include raspberries, cooked artichokes and Brussels sprouts.

Fruit that are Low in Sugar

 

If you are monitoring your sugar intake, you may want to choose fruits that are low in sugar: 

Grapefruit

While grapefruit is relatively low in sugar, it is a great source of vitamin C. 

One half of a medium-sized grapefruit contains 8.5 grams (g) of sugar and 43% of the daily value for vitamin C. Vitamin C plays a vital role in immune health and collagen formation. It also helps improve iron absorption from plant sources. 

Grapefruit also has a low glycemic index and takes longer to digest and so cause a smaller and slower rise in blood sugar levels to help manage diabetes. 

A 2021 review even found that grapefruit may help prevent type 2 diabetes.

Berries

Berries are lower in sugar than many other fruits. Here is the sugar content of 1 cup of raw berries: 

• ·        Raspberries: 5 g
• ·        Strawberries: 7 g
• ·        Blackberries: 7 g

At 15 grams of sugar per 1 raw cup, blueberries have a higher amount of sugar. But blueberries still have other positive properties and benefits. For instance, eating a moderate amount of berries on a regular basis has been linked to a lower risk of type 2 diabetes. 

Berries are also rich in fiber, polyphenols, and vitamins. Plus, they have a low glycemic index value.

Lemons

Lemons contain 2.1 g of sugar and 2.4 g of fiber per fruit. 

Limes

Limes have even less sugar than lemons. One lime contains 1 g of sugar and 2 g of fiber per fruit. 

Cranberries

Cranberries are low in sugar, containing just 4 g per cup. They are also a rich source of beneficial plant compounds with antioxidant properties that help limit damage caused by free radicals, which have been linked to cancer and other chronic diseases. 

Cranberries also may decrease the risk of urinary tract infections by about one-third in people at an increased risk for developing the infection. 

When buying cranberries, look for those that are shiny and plump with a deep color. 

Limit dried cranberries, as they are generally sweetened with sugar. For example, one-fourth of a cup of dried cranberries contains around 29 g of sugar.

Watermelon

Despite having a sweet and delicious flavor, watermelon is relatively low in sugar. A cup of diced watermelon provides 9 g of sugar, with just 45 calories. 

While watermelon has a high glycemic index rating, it is 92% water and contains few carbohydrates, which gives it a low glycemic load.

Kiwis

One kiwi fruit contains 7 g of sugar. 

These little green fruits rank low on the glycemic index scale and are a good source of fiber. They 're also an excellent source of vitamin C. One kiwi fruit provides 62% of the daily value for vitamin C and 2.3 g of fiber, with just 48 calories. 

Avocados

Avocados are low-sugar fruits that are incredibly nutritious. One whole avocado contains less than half a gram of sugar. 

An avocado also provides you with 9 g of fiber. And because they are rich in monounsaturated fats, avocados may help lower cholesterol levels and improve heart health. 

A recent study found that daily avocado consumption for 12 weeks improved blood sugar control, cardiometabolic risk factors, and overall diet quality in adults with obesity and insulin resistance. 

Oranges

Oranges are a sweet, citrus fruit that can fit into a low-sugar diet. One orange contains just under 13 grams of sugar. From that orange, you can also get 3 grams of fiber and 70% of the daily value for immune-boosting vitamin C. Plus, oranges have a high water content, which can help you stay hydrated.

Apricots

Apricots are an excellent snack for those watching their sugar intake. Two small apricots contain 6 g of sugar. The pair of apricots also have 1.4 g of fiber, with just 34 calories. 

Although dried apricots are slightly higher in sugar and lower in fiber—containing 4.2 grams of sugar and 0.6 g of fiber per small slice—they still fall relatively low on the glycemic index scale.

Eating dried apricots in moderation and pairing them with foods high in protein and healthier fats like nuts and cheese may help slow absorption and prevent spikes in blood sugar. 

Plums

Plums have fewer grams of sugar than many other fruits. One plum contains less than 7 g of sugar. The low glycemic index fruit also has 1 g of fiber, with just 30 calories. 

Overall, choose fresh, frozen, or canned fruits more often than 100% fruit juices. Fruit juice tends to be high in sugar and low in fiber, which may cause larger increases in blood sugar than whole fruits.

If you have diabetes, pair fruits with non-starchy vegetables, lean protein and healthy fats to create balanced meals that help keep your blood sugar.