October 27

Healthy Superfood for Diabetics

if you don’t give diabetics the choice of a low carb diet, you don’t give them the choice to avoid complications.” --- Katherine Morrison,MD

Have you been diagnosed with diabetes and you are wondering how to adopt healthy dieting plan that will stabilize your sugar level? Diabetes is one of the common ailments affecting people worldwide. According to the Centers for Disease Control and Prevention (CDC), an estimated 1.4 million cases of diabetes are diagnosed each year in the United States of America. Diabetes Mellitus is a disease caused as a result of high blood glucose in the human body. It has some symptoms such as frequent urination, increased thirst, and increased hunger rate, extreme weakness or fatigue, usual irritability, nausea, vomiting and abdominal pain, unpleasant breath. Also, Diabetes can also lead to serious health problems such as cardiovascular disease, chronic kidney disease, heart stroke, foot ulcers, damaged nerves and weakening of eyesight. We have three most common type of diabetes, namely; • Type 1 Diabetes also called the Juvenile Diabetes. This type of diabetes, the body stops producing insulin, an essential substance required to break sugar in the4 body. The disease attacks the beta cells in the pancreas responsible for making insulin. The loss of the beta cells is caused by the autoimmune response. Type 1 diabetes is caused by genetic factor. The only means for survival for persons with this type of diabetes is to take insulin every day to sustain life.

• Type 2 Diabetes: This is the most common type of diabetes found today. It is prevalent among adults. This is caused as a result of poor lifestyle and lack of exercise. It is caused by obesity and lack of exercise. The body of the patients with Type 2 diabetes produces insulin but is not enough to break glucose. To manage this type of diabetes involves adopting healthy diet and lifestyle coupled with exercise.

• Gestational Diabetes is found in women, mostly during or just after pregnancy. Affected women during pregnancy records high blood sugar levels. In this article, you’re going to learn about foods that have shown to be beneficial for diabetics patients. For those with diabetes, it is important to monitor the total amount of carbohydrates in a meal. Both sugary and starchy carbohydrates can raise blood sugar levels but people can choose to include these foods in the right portion as part of a balanced meal plan. Carbohydrates needs will vary based on many factors, including a person’s activity levels and medication, such as insulin. For persons living diabetes, the key to a balanced diet, according to the American Diabetes Association, is as follows; • Include fruits and vegetables • Eat lean protein • Choose foods with less added sugar • Avoid trans fats. **The below list of foods will help you manage diabetes. **• Whole Grains Whole grains contain high levels of fiber and more nutrients than refined white grains. Eating a diet high in fiber is important for people with diabetes because fiber slows down the digestion process. A slower absorption of nutrients help keep blood sugar levels stable. Whole wheat and whole grains are lower on the glycermic index scale than white bread and rice. This means that they have less of an impact on blood sugar. Good examples of whole grains to include in the diet are brown rice, buckwheat, quinoa, millet, bulgier and rye. • Beans Incorporate beans into your meal. Beans are an excellent food options for people with diabetes. They are source of plant-based protein, and they can satisfy the appetite while helping people reduce their carbohydrate intake. Also, beans may help people manage their blood sugar levels. They are a complex carbohydrate so the body digests them lower than it does other carbohydrates. Eating beans can help with weight loss and could help regulate a person’s blood pressure and cholesterol. There is a wide range of beans for people to choose from including kidney beans, pinto beans, black beans, navy beans and adzuki beans. These beans also contain important nutrients including iron, potassium and magnesium. • Blueberries Blueberries are delicious and great for you. They contain antioxidants that can help your body fight harmful damage to your cells. They can help reduce your risk of cancer. Research shows that Anthocyanins in blueberries can help with insulin sensitivity and lower blood sugar level. You can mix it up with raspberries, blackberries or even acai berries. • Oatmeal

You can add blueberries to your oatmeal making it a healthy meal. Oatmeals are great breakfast option because they contain fiber which can keep you full for longer. Oatmeal can help lower your cholesterol. • Cruciferous Vegetables Cruciferous vegetables such as kale, cauliflower, broccoli, cabbage are good for anyone with or without diabetics because they contain anticancer and disease fighting compounds like sulforaphane and isothiocyanates. They are called dark leafy greens rich in Vitamin A, C, E and K. They are also a good source of iron, calcium and potassium. Potassium has been shown to manage blood pressure which is very beneficial to those with diabetes. These vegetables are extremely nutritious and low in calories. They are also very low in digestible carbs or carbs absorbed by the body, so they won’t significantly affect blood sugar levels. Some evidence suggests that people with diabetes have lower Vitamin C levels than people without diabetes and may have greater Vitamin C requirements. Vitamin C acts as potent antioxidants and also has anti-inflammatory qualities. Increasing dietary intake of Vitamin C rich food can help people with diabetes increase their serum Vitamin C levels. • Eggs Eggs provide amazing health benefits. In fact, they‘re one of the best food for keeping you full and satisfied in between meals. Regular egg consumption may also reduce your heart disease risk in several ways. Eggs decrease inflammation, improve insulin sensitivity, increase your HDL cholesterol levels and modify the size and shape of your LDL cholesterol. A study found that eating a high –fatty low carb breakfast of eggs could help individuals with diabetes manage blood sugar levels throughout the day. In addition, some research suggests that eating eggs may reduce the risk of stroke. Moreover, eggs are a good source of lutein and zeaxanthin –antioxidants that provide protection against eye disease. • Probiotics Yoghurt Probitotics are helpful bacteria that live in the human gut and improve digestion and overall health. Some research suggested that eating probiotic yoghurt could improve cholesterol levels in people with type 2 diabetes. This could help lower the risk of heart diseases. One review study suggested that consuming probiotic foods may reduce inflammation and oxidative stress, as well as insulin sensitivity. People can choose a natural yoghurt such as Greek yoghurt with no added sugar. Probiotic yoghurt contains live and active cultures called Lactobacillius or Bifidobacteria. People can add berries and nuts to yoghurt for a healthful breakfast or dessert. • Citrus Fruits Research has shown that Citrus fruit such as oranges, grapefruits and lemons, have antidiabetic effects. Eating citrus fruits is a great way to get vitamins and minerals from fruit without the carbohydrates. Some researchers believe that two bioflavonoid antioxidants called hesperidin and naringin, are responsible for the antidiabetic effects of oranges. Citrus fruits are also a great source of Vitamin C, folate and potassium. • Salmon and other fatty fish Some people consider fatty fish to be one of the healthiest foods on 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 are a regular basis in especially important for people with diabetes, who have increased risk for heart disease and stroke. DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and may help improve the arterial function. Research indicates that people who eat fatty fish regularly have a lower risk for acute coronary syndrome like heart attack, and an less likely to die from heart disease. Studies show that eating fatty fish may also help regulate your blood sugar. Fish is also a great source of high quality protein which helps you feel full and helps stabilize blood sugar levels. Final Thought: Managing diabetes cannot be possible without healthy dieting. The above healthy food for diabetes will help you stabilize your sugar level and live longer to achieve your dreams and vision. Remember the choice is up to you.

“Take care of your body. It’s the only place you have to live in.

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