Everyone realizes how bad sweets are for diabetics. Few realize that high-glycemic foods raise blood sugar faster than eating candy does. When diabetics eat low-glycemic carbohydrates combined with good protein and good fat, their diabetic control improves dramatically, and their bodies become more sensitive to their own insulin. Thus, becoming less dependent on insulin.
Get your shopping list ready and write down the foods you like that will help you stabilize your blood sugar naturally and turn your body into a fat burning machine instead of a fat storing machine.
Let’s start with Carbohydrates. Some foods that are on the green go list are:
- Alfalfa Sprouts
- Fresh Mushrooms
- bean sprouts
- Bok Choy
- Red Pepper
- Green Beans
- Green Pepper
- Greens: collard, dandelion, kale, mustard, arugula
- Swiss Chard
- Yellow snap beans
- Herbs: cilantro, etc
- Hot Peppers
The best carbohydrates come from fresh whole fruits and vegetables. Avoid all processed foods. An apple is better than apple juice. Whole grains are essential, and avoiding processed grains is critical in developing a healthy diet for everyone, especially the diabetic.
- Soy milk, soy cheeses, eggs (preferably egg whites)
- Poultry (chicken, turkey)
- Tofu (preferably lite, watch for high protein/low carb sources)
- Most Fresh Fish and seafood
- All protein is permissible, almost in any quantity, but it is healthier to consume lean meats, low-fat proteins and whole non-processed sources.
A sufficient amount of high quality protein is essential to a low-carbohydrate diet. Protein is an important component to every cell in the body. Protein is composed of 22 amino acids. Protein makes it possible for the blood to carry oxygen throughout the body. A lack of protein can cause a loss of muscle mass, decreased immunity, as well as a weakening of the heart and respiratory system. Another benefit of protein is that it raises your metabolism by maintaining muscle mass. Protein also leads to a much less rapid rise and fall of blood sugar and insulin. Certain foods however, provide a healthier resource for protein than others.
The best Proteins and fats come from vegetables and vegetable oils.
- Unrefined, raw, expelled pressed Safflower oil
- Avocado Oil
- Conjugated Linoleic acid
- Gamma linoleic acid such as Primrose Oil
- fish Oil
- flaxseed oil
- grape seed oil
- hemp oil
- cold pressed Olive an Canola Oils
- Omega 3 and 9 fatty acids
- Mayonnaise made from Safflower Oil
- Soy Buttery Spreads
Consuming good fat helps build “brown fat”, the fat that surrounds the muscle and when you are building brown fat you are burning white fat. The good fats, such as Omega 3 and 9 fatty acids, reduce inflammation and protect the heart.
Exercise has tremendous health benefits. Exercise is critical to the person with diabetes. Studies show that exercise also helps the body be more sensitive to its own insulin. You do not have to become a marathon runner. A 30 minute brisk walk 3 times a week can make a tremendous difference.
Several clinical trials have found that individual’s with diabetes have increased levels of oxidative stress. Often times having a depleted antioxidant defense system. Several studies have shown that all antioxidants may improve insulin resistance. Therefore, it is important for the diabetic to take a good mixture of several antioxidants in supplementation at optimal-not RDA- levels.
Chromium is critical in the metabolism of glucose and the action of insulin. Studies show that 90 percent of the American population has a chromium deficiency. Chromium has been shown to greatly improve insulin sensitivity. Diabetics need 300 mcg of chromium in supplementation.
Vitamin E not only improves antioxidant defenses but also seems to help the body in the problem of insulin resistance. Research reveals that a low Vitamin E level is an independent and strong predictor for the development of adult-onset diabetes. Individuals who have low vitamin E have a higher risk of developing diabetes.
Magnesium deficit has been associated with both type 1 and type 2 diabetes. We all need at least 400-500 mg of magnesium in supplementation.
Vanadium is not a well known mineral, but it is very important for the diabetic. Vanadium has been shown to significantly increase insulin sensitivity when taken in supplementation. A diabetic needs 50-100 mcg each day.
It is amazing what can be achieved when individual”s are willing to change their diet, start exercising, and take nutritional supplements with key minerals and antioxidants that improve your sensitivity to insulin.
If you are diabetic watch your blood sugars carefully when you begin to make lifestyle changes: if the blood sugars drop too much, you need to consult your doctor so he can adjust your medication.
If you do not have diabetes you are at increased risk of diabetes if you are overweight or have a family history of the disease. According to the Mayo clinic, here are some preventative actions that can be taken to help avoid this disease “epidemic”.
- Get more physical exercise
- Eat foods with plenty of fiber
- Eat Whole grains
- Lose ‘ extra’ weight
- have a blood test to determine your glucose level
Type 2 diabetes often has no symptoms which is why it is important to have your blood sugar tested periodically. Type 2 Diabetes can usually be controlled with diet, exercise, or medicines.
If type 2 diabetes is poorly controlled it can lead to heart disease, stroke, nerve damage, and blindness.
As a personal Wellness Coach and Herbalife Independent Distributor my goal is reduce heart disease and chronic illness. People are dieing too long and living too short. We can improve our quality of life and our retirement by getting the proper nutrients in our diet.
If you would like to receive a Free Wellness Evaluation to find out how much protein you need in your diet and what a healthy weight is for you based on your height and weight, sign up today at
http://www.1TimeDiet.com. By doing a wellness evaluation with you I will be able to make recommendation based on your individual needs.
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