Manage Your Weight With This Diabetes Diet Plan

The 5:2 intermittent fasting diet is gaining in popularity because of the way it works. Not only is it a simple program to follow, if followed correctly it will actually help you to lose weight.

The simplicity comes from the cycle it works on. In a seven day stretch you eat normally for five days and fast on two non-consecutive days. On your fasting days you reduce your calorie consumption to 25-percent of your normal level. This eliminates the need to follow a strict diet plan, which may require you to purchase pre-packaged meals and careful measuring and calculating each and everything you intend to consume. The program is successful because it is flexible and can be used any time.

 An Easy Diet Plan to Follow

5:2 fasting diet plan Provided you are already eating a relatively well-balanced diet, fasting for two out of seven days is not as difficult as it may sound. In fact, the meals you prepare for fasting days will be nutritious, delicious and satisfying. The 5:2 fasting diet plan is not a starvation diet – it is an eating program that promotes healthy eating and this is what leads to weight loss. The 5:2 fasting diet is also beneficial to individuals who have diabetes.

 How the 5:2 Fasting Diet Benefits Diabetics

 In addition to assisting with weight loss, the intermittent 5:2 diet plan has been proven through various studies to reduce the body’s resistance to insulin. For borderline diabetics or individuals with Type 2 diabetes, this is an interesting discovery. Because insulin sensitivity is increased by this fasting diet, individuals not using blood sugar reducing medications will benefit most on this program. The fasting diet is therefore a good choice for people with a Body Mass Index of over 25 or are diagnosed as being borderline diabetics or with Type 2 diabetes.

 The Proof is in the Results

 Of particular interest to diabetics is the mechanics behind the way the body reacts on fasting days. As the body is forced to burn energy stored in the body (fat and glycogen sugars) it improves the levels of cholesterol and blood glucose while burning away excess weight. Additional benefits found in studies on the fasting diet show it will decrease triglyceride and blood pressure levels.

 There Are More Benefits to This Diet

Intermittent fasting has been examined under a microscope frequently and more studies verify that it has many benefits including weight loss, insulin sensitivity, lowering blood pressure and cholesterol. Recent research has shown that fasting diets increase life expectancy and lower the risk of certain diseases including possibly cancer. However long term research is still required to link cancer risk reduction the 5:2 diabetes diet plan.

Precautions to Keep In Mind With This Diabetes Diet Plan

 As is the case with any kind of weight loss program, you are advised to seek the approval of a medical professional before starting this eating plan. This is to determine whether or not you may experience complications from a pre-existing condition. Once your doctor gives you the okay, the plan is simple to start and will produce results.

When you are ready to get started, make sure you check out this guide for some great tips and advice on the 5:2 intermittent fasting diet.

How to Succeed with a Fasting Program

 The most successful diet programs are the ones that are easy to understand and simple to follow. This also means that once you commit to this program, you will be required to stick to it in order to see results. Based on the number of people who have lost weight and kept it off by fasting, you are guaranteed to see a change if you are committed and stick to this fasting diet eating plan.

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Stress and Diabetes

Can Stress Cause Diabetes?

Actually having diabetes in itself, is a major source of stress. Many diabetics have much higher rates of anxiety and depression, and learning to deal with this and reducing stress in your day to day activities, is vital.

Your body is essentially a hormone factory. Whenever you are stressed – whether it’s good or bad stress – your body releases different types of hormones to help you out. For example, it will release adrenaline to give you more energy. Along with these, your liver, muscles and fat will also release glucose.  If you have chronic stress you can end up with a situation where your body is releasing too much hormone, and too much glucose, too often.

Diabetes and Stress is not a good scenario. If you’re chronically under stress it can make it difficult to control your diabetes. If you are worried about things such as paying the bills, taking care of your children, passing tests, and other life situations, you could be harming your health more than you know with the added additional and frequent releases of hormones into your blood stream. Like drugs, you can actually get addicted to these hormones too.

Who Is in Control?

stress and diabetesIn Life, the Truth, and Being Free , the author Steve Maraboli states, “You must learn to let go. Release the stress. You were never in control anyway.” In many cases this is true, but in others you really do have some control over the stress in your life.

The trick is to figure out which things you have control over and which things you do not. A good way to judge is to determine who must do the change or action to make it different. If it’s not you, you have no control over it, and you must let it go. If it is you, then you have to face it and do what it takes to change.

Even if it’s something you have no control over, you do have control over your reaction to the situation. Learn to take time to assess a situation, determine who is in control, and then control what you can. If someone is being bossy or demanding, just react differently to it than you normally would. Take a deep breath, count to ten and move on. You can control your thoughts and your actions in a way that reduces your stress.

Stress and DiabetesIf you do have direct control over something such as your weight and what you eat, then it’s time to face the facts that only you can truly make a change here. If your poor eating habits are causing you to be unhealthy, instead of letting it add stress to your life, work on creating new habits one day at a time. Each meal or each day that you make the best choices for yourself and your health, you’ll be less stressed about that issue.

Stress and Diabetes: Steps You Can Take to Reduce Stress


* Learn coping skills – Read books about developing coping skills or, if you can, seek some professional help through a counselor or life coach.

* Meditate – This isn’t hokey, and it’s not strange; meditation and prayer are proved to keep you calmer, long after.

*Exercise – Moving around a little every day releases feel-good endorphins that can help you feel more at peace during and after exercise.

* Try something new – Sometimes it helps to break out of your everyday life to let go of stress. Join a local group, try a new hobby, take a class, volunteer.

* Breathe and count – During a stressful event, teach yourself to check your breathing. So many people literally hold their breath at all times of the day. Count to three (or ten if you need it) and breathe normally and mindfully.

* Relax – Take time each day to just relax, read a good book, watch a TV show or documentary and just be.

By incorporating these things into your life and being aware of who exactly is in control of your life, you will go far in reducing the stress in your life and at the same time, reducing the effects of stress on diabetes.

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Can a Low GI Diet Prevent Diabetes?

Low GI Diet for Diabetics

A low GI diet for Diabetics suggests that foods with a low GI rating are helpful for keeping blood glucose levels steady. By eating foods that have a low glycemic index, you can lose excess weight and reduce the risk of developing diabetes and other diseases.  A low GI diet for diabetics, encourages eating plenty of carbohydrates and unrefined foods which won’t spike blood glucose levels because they take longer to digest. High GI foods such as white rice and potatoes raise blood glucose levels quickly, while low GI foods such as oatmeal, quinoa, nuts and cottage cheese generally lead to satiety and weight loss.

How does the Glycemic Index work?

On the glycemic chart, foods and beverages are ranked according to their impact on blood sugar levels. The glycemic index chart only rates foods with carbohydrates mainly because they have the greatest impact on blood sugar. Most refined and processed foods such as white bread are generally given a high glycemic rating. Such foods are digested rapidly and increase both blood sugar levels and insulin very quickly. On the other hand, low glycemic foods and drinks contain more fiber and nutrients, are harder to digest, and they don’t cause blood sugar spikes.

Glycemic Index Range for Diabetics

  • High glycemic index (70 and above): donuts, baked potatoes, watermelon, instant white rice, pretzel, French fries and plain white bread.Low GI Diet for Diabetics,
  • Medium (Between 59 and 69): Mangoes, corn chips, raisins, bananas, raw pineapple and papaya.
  • Low GI (59 and bellow): Apple, skim milk, kidney beans, peanuts, lentils and strawberries.

The main aim of a low GI diet for diabetics is to consume complex carbohydrates with healthy fats and lean protein to keep digestion steady and slow in order to improve the feeling of fullness. It encourages avoiding processes foods that are broken down into glucose very fast, which triggers a hormonal response that signals hunger. This is a vicious cycle for most dieters who are trying to limit calorie intake.

Sample List of Low GI Foods for Diabetics

  • Fruits and vegetables

Although fruits and vegetables are very rich in carbohydrates, most of them are considered low GI. Low GI fruits and vegetables include blueberries, peaches, plums, fig, mandarin oranges, pear, cherries, raspberries, broccoli, asparagus, Swiss chard, mushrooms, spinach,  eggplant, green beans, yellow squash, chick peas, cabbage, fresh lima beans, artichokes, lettuce, turnip greens, carrots, tomatoes, yams and zucchini.

Since fruits and vegetables such as pineapple, watermelon, parsnips and pumpkins are high on the GI, they should be consumed in moderation.

  • Legumes

Legumes are very rich in fiber, protein, minerals and vitamins and are low GI foods. These foods include black beans, kidney beans, pinto beans, black-eyed peas, navy beans, lentils, chick peas, peanuts, soy beans, split peas and white beans among others.

  • Whole grains

Low GI foods for Diabetics Since whole grain foods are rich in soluble fiber, they help regulate the rate at which glucose is released into the blood. Whole grains are also rich in minerals, vitamins and protein. Examples include oat bran, buckwheat kasha, pearled barley, quinoa, oatmeal, brown rice, bulgur, rye bread, whole-grain bread, pumpernickel bread, and whole-wheat pasta. People with diabetes should avoid refined grains such as baguettes, white rolls and white bread.

  • Dairy products

Examples of low GI dairy products include low-fat yogurt, almond milk, soy milk, cheddar cheese, Gouda, mozzarella cheese, ricotta, low-fat ice cream, and cottage cheese.

  • Omega-3 foods

Some examples include wild salmon, flax, avocado, oysters, almonds, sunflower seeds, olive oil, walnuts, pecans, and tuna.

Factors affecting glycemic index

The glycemic index depends on cooking methods, variety of food products, processing and ripeness of fruits. Riper fruits generally have high GI. On the other hand processed juices generally have a higher GI compared to fresh fruit juices because processed juices contain sugar additives. When it comes to variety, short grain brown rice has a lower GI compared to short grain white rice.

So – Can a low GI Diet Prevent Diabetes?

People with pre-diabetes or type 2 diabetes can select low GI foods using the glycemic index chart. Although there is no quick solution for reversing or managing diabetes, regular exercise and a healthy diabetic diet go a long way towards this goal. When diabetics lose 5 to 10% of their weight, they also reduce their blood glucose levels significantly.

Read more about: The Aktins Diet. 

Here’s to a Healthier Life!

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Most Frequently Asked Questions on Diabetes

Can I Reverse Diabetes?

Type 2 diabetes is often a progressive disease that is preceded by a long period of elevated blood sugar. In fact, most people who are finally diagnosed with diabetes, medical experts believe they have been on the path for 5 to 10 years. Therefore, most of them have already lost about half of their insulin making capability.

Although it’s impossible to undo your lifestyle of the last decade, you can take some steps to stop the progression or even reverse diabetes. Recent studies show that losing weight can delay the onset of pre-diabetes or delay its progression to type 2 diabetes. The keys to prevention and management of diabetes or preventing its complications include; Healthy diet, regular exercise, and creating an environment that fosters general healthy living.

For instance, losing a few pounds earlier on when your glucose levels start rising can greatly improve your blood sugar levels, blood pressure, triglycerides, cholesterol levels and more. It is vital for people to get to their ideal weights especially if they have type 2  diabetes or pre-diabetes.  Robert Hizenga, MD, an associate professor at the University of California says that people should be athletically fit and have no excess fat. A diet of healthy eating and 90 minutes of exercise 6 days a week is the best way to manage type 2 diabetes even without medications.

For most people this is easier said than done. However, with perseverance, commitment and a positive attitude, you can achieve your ideal, healthy weight. You can set small and achievable goals first and add new goals gradually as you succeed in meeting the small goals. Research studies recommend setting a small goal of losing about 5 to 7% of the weight you started with in order to improve your health, lower blood sugar, with the intention of keeping the pounds off.

What are the Symptoms of Type 2 Diabetes?

The symptoms of type 2 diabetes usually develop very slowly and this is the main reason why most people have may have it and not know it. Here are some of the symptoms you should look for:

  • Increased hunger: Since the body does not have enough insulin to move glucose into the cells, your organs and muscles will be depleted of energy thus triggering intense hunger.
  • Frequent urination and increased thirst: When excess sugar builds up in your bloodstream, your tissues lose excess fluid to the blood stream. This is that main reason why you tend to feel thirsty and may urinate and drink more than usual.
  • Weight loss: Although most people with diabetes tend to eat more than usual in order to relive intense hunger, they may also lose weight. Since the body does not have the ability to metabolize sugar, it uses the alternative energy stored in fat and muscles. You end up losing calories and excess sugar in your urine.
  • Blurred vision: In case your blood sugar level is too high the fluid in the lenses of your eyes may also be pulled off into the blood stream. This affects your ability to see or focus.
  • Fatigue: Since your cells are deprived of glucose, you become easily irritable and tired.
  • Some darkened areas on the skin: If you have type 2 diabetes, your may have some patches of velvety, dark skin in the creases and folds of your body. This is quite common in the neck and armpits. This condition is known as acanthosis nigricans and in most cases it’s a sign of insulin resistance.
  • Frequent infections and slow-healing sores: Your ability to resist infections and heal wounds may be affected.
  • Tingling and numbness of the feet and hands
  • Impotence

Are there any Forms of Natural Treatment for Diabetes Available Today?

  1. Fig leaves

Due to its anti-diabetic properties, diabetics need less insulin when using fig leaf extract for treating diabetes. The extract should be taken first thing in the morning preferably with breakfast. Alternatively, you fig leaves can be boiled in freshly boiled water and taken as tea.

  1. Black seed

Nigella Sativa, also known as Black seed has been used for over 2000 years to treat numerous diseases including diabetes, pancreatic cancers, acne and more. Diabetics should take 6 teaspoons of black seed oil per day for 7 days. Take black seed oil three different times. Then take 4 teaspoons per day for 4 days; 2 in the morning and 2 in the evening. Follow by taking two teaspoons per day for two days.

  1. Fenugreek

Take 10 to 30 grams of fenugreek with each meal per day. However, you should not take fenugreek at the same time as other medications. Wait at least one hour before taking it. Do not take more than 90 grams because it might cause nausea and stomach upsets. Common side effects of fenugreek include gas and diarrhea.

  1. Cinnamon

A study done by Khan and associates in 2003 reported cinnamon as a good natural treatment for diabetes. 60 diabetic people were tested and a third of them were given a placebo. The results were quite impressive with glucose down about 18% and the overall health of the group increased. The results also showed reduced levels of triglycerides and LDL cholesterol. Taking about a teaspoon of cinnamon per day is critical to softening your cell membranes. Cinnamon reduces your need for insulin because it actually mimics insulin.

  1. Grape seed extract

Grape seed exact performed quite well in studies conducted in Toyama, Japan, Portsmouth, UK and Romania in 2009. Grape seed extract is great setting up strong defensive mechanisms against the reactive oxygen that is produced by hyperglycemic conditions and protecting the liver cells. Grape seed extract comes in 50 to 100 mg capsules but, do not take more that 300 mg per day.

  1. Olive oil

The University of Jaen has been researching between the consumption of olive oil and preventing diabetes. They found that an olive oil-rich diet can help prevent diabetes. Olive oil can help reduce your blood sugar levels including triglycerides and LDL. Reducing your cholesterol levels can help prevent various diseases including arthrosclerosis, cardiovascular disease and diabetes.

It’s essential to keep in mind that, prevention of diabetes actually begins with proper diet and weight management. The Mediterranean diet has proven to be very beneficial in the prevention and treatment of diabetes by using coconut oil and olive oil, which is rich in monounsaturated fats instead of saturated fats. Drink about ¼ cup of the oil. You can also mix one teaspoon of olive oil and one table spoon of lecithin especially if you prefer using lecithin.

  1. Bitter melon

Bitter melon contains insulin-like properties which is the main reason why it works well with diabetes treatment. The insulin-like properties help in lowering glucose levels in blood and urine. Juice bitter melon and take it on an empty stomach first thing in the morning. You can also grind the seeds into a powder and eat them or use the bitter melon to make tea.

  1. Vitamin C

Studies show that using between 100mg and 600mg of vitamin C can help normalize your blood glucose levels in as little as 30 days. Diabetics have complications of too much sugar in the body which can eventually leads to nerve damage and eye problems.

How Can You Create the Right Diet for Diabetes?

The term “diabetes diet” in this context refers to the food that is eaten every day and not simply a short-term solution to lose weight or treat diabetes temporarily. You should choose a diabetes  diet plan you will adhere to for the rest of your life. Therefore, fad diets that eliminate several food groups are not recommended because they are unsustainable. The best diabetes diet should be customized to your needs without focusing only on cutting calories but also making the most of the calories you consume.

A healthy diet should be rich in vegetables, fruits, low-fat dairy, heart –healthy oils and whole grains. It should also encourage lowering your salt intake and healthy preparation of food such as broiling, roasting, grilling meats, and baking. Another essential element of a healthy diabetes diet is limiting saturated fats. Daily calories from saturated fats should be less than 7%. Moreover, you should avoid trans-fats and limit your daily calorie intake to less than 200 milligrams.

Stick to a low-carbohydrate diet and choose lean proteins to keep you energized and full without too much fat. Some of the good sources of protein include poultry without skin and lean fish. If you prefer pork or beef, choose lean cuts, trim off the fat and avoid frying food. Stick to low-fat or non-fat dairy options for yogurt, cheese, milk and other dairy products.

What are the Recommendations for a Healthy Diabetes Diet?

  • Eat 3 meals per day, and be sure to include healthy snacks as needed to help regulated blood glucose.
  • Eat appropriate proportions
  • Maintain a regular meal schedule by eating at the same time each day.
  • Sip low calorie beverages or water throughout the day.
  • Eat more vegetables

What are some of the plant foods used for the Treatment of Diabetes?

There are numerous plans that can be used for diabetes treatment, especially people with type 2 diabetes. These plants include:

  • Buckwheatdiabetes diet
  • Coffee
  • Cloves
  • Brewer’s yeast
  • Sage
  • Peas
  • Broccoli
  • Okra

Most of these foods are rich in vitamins, minerals and fiber which are vital for good health in diabetics. Some new studies show that plant foods such as coffee, cloves and cinnamon may actually help insulin and aid in fighting inflammation. Cinnamon extracts improve glucose metabolism which triggers insulin release and cholesterol metabolism. On the other hand, clove leaf extracts improve insulin’s function and also lower LDL, total cholesterol, triglycerides and glucose. Recent studies show that some compounds in coffee reduce the risk of developing diabetes by increasing insulin sensitivity.

What does High and Low GI mean?

The GI ranks food according to the rate at which they are broken down by the body to form glucose.

High GI foods are quickly converted into glucose. Examples of foods with a glycemic index include potatoes, oranges, sweetened drinks, and white bread.

A low Glycemic Index diet mainly incorporates foods that are slowly converted into energy and typical examples include beans, milk, berries, leafy vegetables and whole grain bread.

Since low GI foods are broken down more slowly, they don’t cause spies (sharp increases) in your blood sugar level compared to foods with a high glycemic index. Therefore, they are a good option for maintaining stable blood sugar levels.

Foods with a low glycemic index leave you feeling full over a longer period of time.

Can a low Glycemic Index (GI) Diet Prevent Diabetes?

A low GI diet can be effective for diabetics if they apply portion control to foods with high carbohydrate content. Foods with high glycemic index are broken down quickly causing blood sugar levels to rise very sharply. This is particularly dangerous for people with diabetes as the ability to control blood sugar levels is greatly reduced or almost non-existent.

What are the Advantages of a Low GI Diet?

  • Their nutritional value is higher compared to high GI food equivalents
  • Reduce the demand for insulin immediately after eating
  • Provide energy for prolonged periods and its unlikely that you’ll feel hungry before it’s time for the next meal
  • You can eat a varied diet
  • It’s easier to follow food choices with glycemic index charts

Do low GI diets have any disadvantages?

The main disadvantage of a low GI diet for diabetics comes if the carbohydrate content of a meal is too high for the body to cope with. For instance, bran-based cereal is typically low GI but it contains a high carbohydrate value.

The carbohydrate content of a large portion of bran-based cereal could be too high for people with diabetes which may cause their blood sugar levels to rise very high.

However, this should not be a problem if people with diabetes apply if portion control to foods that have a high carbohydrate content.

What low GI foods are suitable for people with diabetes?

  • Whole grains
  • Unsweetened dairy products
  • Lean meats
  • Non-starchy vegetables
  • Legumes

Care must be taken with vegetables and fruits because their GI value can vary significantly.

  • Low GI fruits include grape fruit, kiwi fruit, plums and berries.  Diabetes Diet
  • High GI fruits include mangoes, pears, oranges, bananas, raisins and dates.
  • Low GI vegetables include cabbage, peppers, cauliflower and lettuce.
  • High GI vegetables include potatoes, sweet corn, beetroots, parsnips and carrots.

What is the Atkins diet?

The Atkins Diet is a low carbohydrate diet plan that was created by Robert C. Atkins in 1972. The diet emphasizes fats and protein while restricting carbohydrates. It has several phases for losing weight starting with a low carbohydrate diet.

Can the Atkins diet help control diabetes?

The Atkins Diet limits carbohydrates in order to change the metabolism of the body from metabolizing glucose for energy to convert fat for energy. According to Dr. Atkins, the main reason why most low-fat diets fail is because dieters feel hungry and that the Atkins diet is much easier because dieters generally feel satisfied when they eat adequate fiber, protein and fat. Since the Atkins Diet emphasizes avoiding carbohydrates, it can certainly help diabetes.

Is alcohol bad for diabetics?

Alcohol and Diabetes

Beyond all the safety and health concerns about alcohol, people with diabetes need to be very cautious. The action of some diabetes medication and insulin is to lower blood sugar. Therefore, diabetics should not drink on an empty stomach or when their blood glucose is low.

Keep in mind that there is a risk of developing hypoglycemia up to 24 hours after drinking. Therefore, if you have diabetes and want to drink alcohol, you should always check your blood sugar level before drinking and eat before drinking or whole you drink. Moreover, you should check your blood sugar level before retiring to bed and make sure its within the safe level (100 to 140 mg/dl).

The symptoms of hyperglycemia and too much alcohol can be very similar; dizziness, disorientation and sleepiness. Always wear a diabetes ID if you are hypoglycemic to ensure that nobody will confuse hypoglycemia for too much alcohol. This will ensure that you get proper assistance and treatment.

Here’s to controlling your diabetes!

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Atkins Diet for Diabetes Type 1

A significant number of studies have shown that a low-carb diet for diabetics can be highly effective not only for healthy weight loss, but also for improving numerous measures of risk for diabetes and heart disease. A research by the Albert Einstein College of Medicine reported that a low fat diet does not have any advantage over the Atkins low carb diet. In fact, the study shows that the low carb diet actually has various significant advantages. This news is very important especially because most conventional doctors still believe that low carb diets are dangerous despite substantial evidence to the contrary.

What is the Atkins diet and how does it work?

atkins diet for diabetes type 1

The Atkins diet is popular across the globe and numerous books have been written about the diet since its original promotion by Dr. Robert C. Atkins, a physician who wrote a bestselling book about the Atkins diet in 1972. Initially, the diet was demonized and considered unhealthy by most mainstream health authorities largely due to its high saturated fat content.

New studies show that saturated fat is not harmful and since then the Atkins diet has been studied extensively and shown to lean to greater improvement in blood sugar, triglycerides, HDL (good cholesterol) and actually leads to greater fat loss compared to low fat diets.

The reason why a low carb diet is effective for boosting various health makers and weight loss is that when you eat more protein and reduce carbohydrate intake, your appetite goes down and you end up eating fewer calories without even having to think or work on it.

Phases of the Atkins Diet

The Atkins diet is divided into four main phases

  • Phase 1: Induction

Eat less about 20 grams of carbohydrates per day for two weeks. Kick-start the diet and weight loss by eating high protein, high-fat with leafy greens or other low carb vegetables.

  • Phase 2: Balancing

Gradually add more low-carb vegetables, nuts and a small amount of fruits to your diet.  Low carb diet for diabetics

  • Phase 3: Fine-tuning

Add more carbohydrates to your diet in case you don’t want to lose weight.

  • Phase 4: Maintenance

Eat as many carbohydrates as the body can tolerate without gaining weight.

Foods you should avoid on a Low Carb Diet Plan for Diabetics.

  • Grains such as rice, barley, rye, wheat and spelt.
  • Sugar including fruit juices, soft drinks, ice cream, candy and cake
  • Trans fats that are found in processed foods. Such foods usually have the word ��hydrogenated’ on the list of ingredients.
  • Vegetable oils: Canola oil, corn oil, cottonseed oil and soybean oil.
  • High-carb vegetables
  • Low-fat and diet foods that are high in sugar
  • High carb vegetables including turnips and carrots (induction phase only)
  • Starches such as sweet potatoes and potatoes (induction phase only)
  • High carb fruits such as apples, pears, bananas, grapes and oranges (induction phase only).
  • Legumes including beans, chickpeas, and lentils ((induction phase only).

Foods to include on your Low Carb Diabetic Diet Menu.

  • Atkins diet for diabetesYour diet should be based around these healthy foods:
  • Meats: Pork, bacon, chicken, beef lamb and others
  • Sea foods and fatty fish: Sardines, trout and salmon
  • Eggs: pastured or Omega-3 enriched
  • Low-carb vegetables: Spinach, asparagus, broccoli, kales and others
  • Full-fat dairy: Cheese, butter, full-fat yoghurt and cream.
  • Nuts and seeds: Macadamia nuts, sunflower seeds, walnuts and almonds
  • Healthy fats: Coconut oil, avocado oil, avocados, and extra virgin olive oil.

Sample day’s menu for people on the Atkins Diet for Diabetes Type 1

This is what you might eat during a day of the first phase of the Atkins diet:

  • Breakfast: Scrambled eggs, cheddar cheese and sautéed onions. Some of the acceptable beverages include herbal tea, water, tea and coffee.
  • Lunch: Chef Salad with bacon, salad and avocado dressing.
  • Dinner: Asparagus, baked salmon steak, and arugula salad with cucumbers and cherry tomatoes along with any allowable beverage.
  • Snacks: You should have two snacks on a typical day. The snacks may include Atkins diet products such as granola bar, or chocolate shake or simple snacks such as cheddar cheese and celery.

Health benefits of the Atkins diet

The Atkins eating plan can improve or prevent serious health conditions such as type 1 diabetes, metabolic syndrome, cardiovascular disease and high blood pressure. It’s essential to keep in mind that can help you shed excess weight can also reverse or reduce the risk factors for diabetes and cardiovascular disease. In fact, most diets that can help you lose excess weight, (not just low carbs diets)  can improve blood sugar level and blood cholesterol.

Some studies show that people who follow the Atkins diet had improved triglycerides, which suggests better heart health. However, there are no major studies that show whether the benefits increase how long we live or whether they hold up for the long term.

However, you should always check with your physician or diabetes management team before starting on a new eating plan like the Atkins diet, especially if you have serious health conditions such as kidney disease and diabetes.


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Alcohol and Diabetes

Is alcohol and diabetes a good combination? If you have diabetes, you probably know the impact of different foods on your blood sugar levels. How does alcohol influence glucose readings, and can diabetics consume alcoholic beverages safely?  What is the best alcohol for diabetics? Diabetics can incorporate alcoholic beverages in their diet in a safe and responsible way. However, it is essential to always keep in mind that consumption of alcohol should always be done with food. This is mainly because alcohol increases the risk for low blood sugar especially in diabetics. Therefore, it is safety to consume alcoholic beverages either with meals that include carbohydrates such as starch or snacks such as crackers.

Here is what you should know about Alcohol and Diabetes

  1. What happens if you Mix Alcohol and Diabetes Medications?

alcohol and diabetes type 2

Alcohol causes blood sugar levels to fall or rise depending on the amount you consume. On the other hand, diabetes medication such as meglitinides or suldonylureas also lower blood sugar levels by stimulating production of more insulin by the pancreas. Combining alcohol with the blood glucose lowering effects of diabetes medication can lead to insulin shock of hypoglycemia which are medical emergencies.

  1. Alcohol impairs liver function

The liver must work to remove alcohol from your blood instead of regulating the blood sugar level. Therefore, it is vital to avoid drinking alcohol when your blood sugar level is already low. Be sure to test your blood sugar level before consuming alcohol.

  1. Avoid drinking alcoholic beverages on an empty stomach

One of the main benefits of consuming alcohol with food is because food slows down the absorption rate of alcohol into your bloodstream. When drinking alcohol, you should always eat a snack or meal containing carbohydrates.

  1. Can Alcohol cause Hypoglycemia?

Alcohol can cause a drastic drop in your blood glucose level within a few minutes of consumption and up to 12 to 14 hours afterwards. You should always check your blood sugar level after consuming alcohol to make sure it is still within the safe zone.

  1. Drink slowly

alcohol and diabetes

It takes about 2 hours for the liver of someone who weighs 150 pounds to break down just a single alcoholic drink. When you drink too much alcohol too fast, you may feel disoriented, dizzy, and sleepy. Always wear a bracelet that will let people know that you are diabetic, so in case you are intoxicated, they know that these symptoms could also be as a result of hypoglycemia. People who are hypoglycemic need glucose or food in order to raise their blood sugar levels.

  1. Diabetes and Alcohol – It is Essential to Know your Limit.

Your physician will tell you the amount of alcohol that you can consume safely depending on your medication and health condition. It is essential to understand that sometimes this may mean keeping off alcohol completely. In most cases, men with diabetes should have no more than two drinks. Women may have no more than one alcoholic drink. Drinking alcoholic beverages slowly and understanding your limit can save your life.

Diabetics should be cautious especially when consuming alcohol because it can make some diabetes complications, even worse. Therefore, it is essential to consult with your doctor, so that they may prescribe the best diabetes medications for you – especially if you are combining alcohol and diabetes.


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What is the Best Artificial Sweetener for Diabetics?

The Best Artificial Sweetener for Diabetics

Although quitting refined sugars can be quite tough, it is definitely worth all the effort considering how incredibly damaging sugar can be especially for diabetics. Luckily, there are some artificial sweeteners that are actually great for your health. Besides tasting very sweet, they are low in fructose and low in calories. You will find artificial Sweeteners in many things – Desserts, yogurt, diet soda’s, breakfast cereals, snack bars and a myriad of other foods.  In order to choose the best artificial sweetener for diabetics, it is essential to learn more about the properties and effects of these healthy artificial sweeteners:

  1. Stevia – Can Diabetics Use Stevia?

Most certainly they can!

Steviol is a popular low calorie sweetener that is extracted from a plant in South America known as Stevia rebaudiana. It has been for many many years in South America, as a sweetener and best of all, contains virtually no kilojoules!  Stevia leaves contain numerous sweet compounds including Rebaudioside and stevioside.

These sweet compounds are about 300 times sweeter than regular sugar. It is often sold as a powdered extract in most food stores. Moreover, stevia has been used for centuries by various native Indian communities especially in Paraguay.

What are the Health Benefits of Stevia?

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Can Diabetics Use Stevia Sweetener?

  • Stevia can help lower high blood pressure by 6 to 14%. It has been shown to lower the level of blood sugar in diabetics.
  • It has been tested numerous times around the globe and found to be non-toxic.
  • Stevia can be incorporated in the diet of diabetics because it does not raise the blood sugar levels.
  • Both stevioside and stevia extracts can be used in cooking and baking because they are extremely heat-soluble.

Some studies show that stevia can also reduce oxidized LDL cholesterol, reduce the build-up of plaque in the aryeries and improve insulin sensitivity.

  1. Erythritol

Erythritol is a low-calorie sugar alcohol that contains 6 percent of the calories or 0.24 calories per gram as sugar with about 70 percent of the sweetness. It does not have any effect on biomarkers such as triglycerides or cholesterol because it does not spike insulin or blood sugar levels. The body absorbs erythritol from the intestines but it’s eventually excreted unchanged from the kidneys. Although studies show that it is very safe, just like other sugar alcohols, consuming erithritol in high doses at a time can cause digestive issues.

  1. Xylitol

This sugar alcohol has sweetness very similar to sugar. Xylitol contains about two thirds the calorific value of sugar or about 2.4 calories per gram. It helps prevent osteoporosis by improving bone density. It is also great for diabetics because it does not raise insulin or blood sugar levels. Xylitol offers some dental health benefits such as preventing dental decay and cavities. However, xylitol is toxic to dogs and should be kept safely away from them. It can also cause digestive problems in high doses.

  1. Acesulfame-K (Also known as Ace-K)

Acesulfame-K is a tabletop sweetener that is commonly used as an additive to alcoholic drinks, pudding, and confectionery. It’s sweetness level is about 200 times that of sugar.

Benefits of using Acesulfame-K

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  • There are no health or safety concerns associated with its use.
  • It can also be used in baking and cooking
  • Acesulfame-K is safe for use even during pregnancy.
  • It does not affect blood sugar levels

What are the Disadvantages of using Acesulfame-K?

  • When used on its own, Acesulfame-K can leave a sour or bitter taste in your mouth.

There are also some popular health conscious sweeteners you can use instead of sugar. These include maple syrup, honey, molasses and coconut sugar.  This in-depth analysis will help you choose the best artificial sweetener for diabetics depending on your needs and preferences and help control your sugar levels.

Here’s to Controlling your Diabetes!

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How to Reverse Diabetes with Diet

You can easily learn how to reverse diabetes naturally and achieve this ultimate goal by simply adding the right foods to your diet. Although this might sound hard at first, it gets easier as the routine becomes a habit. However, it is vital to remember following a diabetes diet is what enables you to get back to living your normal life. You can be in total control of diabetes and also feel good by introducing some foods to your diet. High nutrient, low GL (glycemic load) foods are optimal for diabetics and they also help you achieve remarkable results by increasing your weight loss.

Diets to Reverse Diabetes

  1. Green vegetables  Diets to reverse diabetes. diabetes diet,

Nutrient dense green vegetables including cruciferous vegetables and leafy greens are the most important foods you should focus on in order to reverse diabetes. Higher consumption of green vegetables among diabetics is associated with lower hemoglobin A1c (HbA1c) levels.

  1. Non-starchy vegetables

Non-starchy, non-green vegetables like onions, mushrooms, eggplant, garlic, and peppers are essential components of your diabetes reversal diet. Besides having almost nonexistent effects on the blood sugar level of diabetics, they are packed with phytochemicals and fiber.

  1. Beans

Beans and legumes such as lentils are the ideal source of carbohydrates for diabetics. Beans have a low glycemic value load due to their abundant fiber, moderate protein and resistant carbohydrates, starch that is not digested in the small intestine. Therefore, the number of calories absorbed from the beans is greatly reduced. Moreover, the resistant starch is converted to alcohol and organic acids that protect against cancer of the colon. Consumption of beans and legumes is associated with reduced risk of colon cancer and diabetes.

  1. Seeds and nuts

Besides being low in GL, nuts promote weight loss and also have an anti-inflammatory effect that prevents development of insulin resistance. According to The Nurses’ Health study, eating at least five servings of nuts per week reduces the risk of diabetes by 27%. Eating the same quantity per week reduces the risk of heart disease and stroke among diabetics by 47%.

  1. Fresh fruits   

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Fruits are rich in antioxidants and fiber, and are a great nutrient dense choice for satisfying your sweet cravings. Diabetics should eat at least 3 servings of low sugar fresh fruits such as kiwi, melon, oranges and berries each day in order to minimize glycemic effects.

Nutritional Guide to assist you with Planning your Diabetes Diet

Diabetes DestroyerThe following 4 food groups are highly effective in reversing diabetes:

  • Vegetables: Broccoli, cauliflower, spinach, sweet potato, artichokes, kales, green beans and squash.
  • Fruits: Pears, peaches, kiwifruit, bananas, oranges, grapes, and the entire berry family.
  • Whole grains: Whole grain pasta, brown rice, oats, millet, barley, rye, bran cereal, bulgur wheat, couscous, oats, and pumpernickel bread.
  • Pulses : such as soya beans, baked beans, chickpeas, split peas, lentils, peas, kidney beans and low-fat soya products.

Always choose foods that have a low glycemic load when making your selections, avoid all animal products, keep the consumption of vegetable oils to a minimum and choose foods that come from natural plant sources. Understanding how to reverse diabetes and applying these guidelines when creating your diabetes diet will deliver amazing results and even enable you to eliminate the use of medications for good.  diets to reverse diabetes




Find out how Broccoli Sprouts help Control Diabetes!

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New Findings – Sugarcane and Diabetes

With more than 250 people being diagnosed with diabetes every day, the disease is undoubtedly widening its grip on Australians. Although there is still no cure, trials on new treatment for diabetes have shown remarkable promise for patients. This is all due to a highly unlikely source; sugarcane. New trials have shown that sugarcane boost intestinal health which demonstrates positive effects especially in the treatment of diabetes.

Diabetes can easily wreck havoc on the health of its victims when it is poorly managed.  This increases the likelihood of patients suffering a stroke, heart attack, loss of vision, amputation and kidney damage.

sugarcane juice for diabetes, sugarcane juice

Fit, slender and without a history of diabetes, it was highly unlikely that Simon De Crespingly could be a candidate for type II diabetes.  However, in 2011 a test revealed that he was at the brink of developing Diabetes 2.

What is the relationship between Sugarcane and Diabetes?

  • Low Glycemic Index

Although this made him quite emotional, taking a health drink known as NutriKane D daily had remarkable effects on Simon. In fact, clinical tests suggest that it helps stabilize blood glucose levels. Research has shown that adding sugar cane juice to tonic lowers the GI (Glycemic Index) of food thus stabilizing the blood sugar levels. Sugarcane juice provides essential amounts of energy (sugar) in a safe manner. This makes it a perfect energy drink especially for diabetics.

Sugarcane juice for diabetes, does sugar cause diabetes

Sugar that is derived from plants is processed in the liver, not the small intestine. Therefore, sugar from sugarcane (glucose and fructose) is absorbed slowly which reduces the likelihood of spikes in blood sugar. Therefore, sugarcane juice for diabetes patients may help regulate blood sugar.

Simon De Crespingly went from low range Type 2 Diabetes of 12.3 down to 6.8. Although sugarcane seems like an unlikely element in fighting against high blood sugar levels, Australian medical researchers have discovered that sugarcane is rich in hard-to-digest fiber which promotes growth of good gut bacteria.

Stuart Eastwood, Diabetes NSW CEO cautioned patients against ditching healthy eating habits and exercise just yet since this natural product was in its initial testing stages.


Diabetes Destroyer

sugarcane juice

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Suggestions for a Pre Diabetes Diet

Pre diabetes is primarily characterized by blood sugar level that is slightly higher than normal but not high enough to be categorized as diabetes. Therefore, prediabetes is simply a warning sign and not a life sentence. You can easily make healthy changes that can improve you health and lower the risk of developing diabetes. Studies have shown that you can

Pre Diabetes Dietlower the chances of progressing from prediabetes to diabetes by exercising and adopting a healthy pre diabetes diet which mainly includes reducing fat intake and cutting calories.

Food for Pre Diabetes Diet

Whole grains

Consuming whole grains as part of your healthy diet lowers your risk of developing diabetes by almost one-third. You should consume at least three servings of whole grains per day. Some good examples of whole grain servings include:

  • ½ cup of whole grain pasta
  • 1 slice whole grain bread
  • ½ cup of slow cook oats or cooked steel cut.
  • 1/3 cup of brown rice

It is important to choose slow-cook large-flake or steel-cut oats for breakfast due to their high whole grain content, rather than five-minute or instant oats.

Include Lots of Fresh Vegetables and Fruits in your Pre Diabetes Diet   Diabetes Destroyer

Examples of vegetable and fruit servings include:

  • 1 cup of blueberries
  • 1 medium-size apple, orange or banana
  • 2 cups of blackberries or strawberries
  • 2 plums
  • ½ a grapefruit
  • 2 kiwifruit

A fruit smoothie can be a very easy and quick breakfast to include in your diabetic diet plan, that you can have all year round.  You can always include fruit servings in your smoothies, thanks to various frozen berries. Adding silken tofu or plain yoghurt increases the protein in your smoothies, which keeps you feeling full longer. You can also add flax seed (ground) for omega 3 fats and extra fiber, which are beneficial especially for people who are at risk of stroke and heart disease.

Boost your intake of vegetables by having dip pre-made and vegetables in the fridge as snacks that are instantly available whenever you feel hungry. Chop up cauliflower, broccoli, cucumbers, celery or cherry tomatoes, and serve with an eggplant or hummus.

Solutions for a Healthier Diabetic Diet  

  • Choose variety

Ensure that you include something from each food group when planning your meals. A well-balanced meal that includes, fruits, vegetables, healthy sources of fat and whole grain makes you less likely to crave sweets and snacks because it keeps you satisfied for longer.

  • Eat breakfast

People who skip breakfast are likely to overeat later in the day, feel sluggish and gain weight. Besides fresh whole fruit, homemade smoothies and oatmeal, other great breakfast choices include low-fat cheese, boiled eggs, or high protein yoghurt (try Greek yoghurt).

  • Be more selective about meat

diabetic dietConsuming processed meat increases the risk of developing diabetes. You should therefore limit high fat and high salt meat choices such as salami, hot dogs and bacon. Do not take more than two servings (2.5 ounces of cooked meat per serving) of lean meat per week.

Nuts can reduce the risk of developing Type 2 Diabetes. Dry-roasted or raw nuts with no added sugar, salt, or fat are the best picks to use in your prediabetes diet plan. Add them to grain dishes or salads for extra nutrition or flavor. You can also top your morning whole grain toast using natural almond or peanut butter.

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