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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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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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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   

    diabetes diet, how to reverse type 2 diabetes naturally

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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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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Is the 5:2 Diet Suitable as a Diabetes Diet Plan?

diabetes diet plan, diabetic diet planWhen faced with having to choose the right diabetes diet plan the 5:2 diet is one you should not ignore. The plan itself is what is considered an intermittent fasting diet. What this means is that in a seven day cycle you would eat normally on five of them but only consume 500-600 calories on the two remaining days in that week.

What Makes This An Ideal Diabetic Meal Plan?

It has been proven in numerous studies that weight loss may actually lessen insulin resistance. If you suffer from type 2 diabetes or have been diagnosed as having borderline or pre-diabetes, weight loss and reduced insulin resistance would prove beneficial.

diabetic meal plan, 1800 calorie diabetic diet plan,

Another bonus of the intermittent fasting diet is that there are no real strict guidelines related to what you should or should not eat, within reason. That is when you compare it to any other diabetes diet plan that involve complex calculations based on calorie counting and portion measuring. The only main rule is that on the two reduced calorie fasting days, you don’t use them back-to-back in a normal seven day cycle.

Your Diabetic Meal Plan – Intermittent Fasting Has Many Benefits.

diabetes diet plan, easy diabetic diet plan,

Healthy Eating for Diabetics

In addition to weight loss, the 5:2 diet has proven to reduce the amount of triglycerides and LDL cholesterol is in the system as well as decrease blood pressure. The insulin resistance reduction that accompanies weight loss is the most important benefit of interest to diabetics. For more information on the benefits of intermittent fasting, check out this article.

The insulin sensitivity resulting from intermittent fasting makes this a very good diabetic meal plan option. That being said, there are some cautions to be aware of before choosing this as your diet plan to help with your diabetes.

Things To Watch Out For

1500 Calorie Diet Plan Diabetics, diabetes diet plan, diabetic meal planDiabetics should first consult with a medical professional to determine if the intermittent fasting diet is the right choice and that it can be used safely as part of your diabetes therapy. Also, if you are on insulin there is an additional note of caution. Intermittent fasting may cause a side effect that could result in a higher risk of hypos. This could also happen if you are using certain medications also. If in doubt, check with your doctor first.

The Bottom Line

Weight loss diets have come and gone, as have various tools and regimen designed to help with your diet and weight. For diabetics, the choices are even more reduced with higher risks in most cases. The 5:2 intermittent diet plan is a much easier way to lose weight as it forces your body to use energy stored in your body on the reduced calorie days.

diabetes diet plan for weight lossThe benefits of this kind of weight loss are many but for diabetics they include a change in insulin sensitivity. Essentially, intermittent fasting, as proven through clinical tests, helps you to control your blood sugar levels allowing for safer weight loss through the burning off of fat and stored sugar. And that is what makes this a diabetes diet plan worth exploring further.

If you need some extra help or information on the 5:2 diet, the fasting diet plan site has some great resources to help you, so make sure you have a look.

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6 Signs of Childhood Diabetes

Diabetes is an increasingly prevalent chronic disease among children. However, recognizing the symptoms of diabetes is a challenge for most parents.  Childhood

Signs of Childhood Diabetesdiabetes might not be recognized until the child is very ill primarily because the changes are usually subtle and the onset is quite slow. Although discovering that your child is suffering from diabetes can be distressing for any parent, it is better to find out early enough than to miss the signs of diabetes completely.

What are the signs of diabetes in children?

  1. Unquenchable Thirst

Children with undiagnosed diabetes are constantly thirsty.Signs of diabetes in children This is mainly because as blood glucose builds up in the bloodstream, more fluid is pulled from the body tissues. Moreover, these children may crave cold drinks and sweets. In case the water in the blood is not sufficient, the body extracts water from surrounding tissues. Therefore, the body becomes dehydrated and the thirst mechanism kicks in.

  1. Frequent Urination

The urge to urinate a lot is one of the most common early signs of childhood diabetes. In this case your child goes to the restroom more often than normal or starts wetting the bed all of a sudden even though they were toilet trained before. Since the child is drinking more, they will also visit the restroom more. However, there can be other reasons for frequent urination such as the inability of the child to empty the bladder completely, urinary tract infection or Daytime Urinary Frequency Syndrome which is formally known as Pollakiuria.

  1. Rapid Loss in Weight

This is an extreme symptom of diabetes in children mainly because children rarely lose weight. In this case, the child still loses weight even when they continuously consume plenty of food. Weight loss is usually caused by inadequate supply of energy in the body. Therefore, the body extracts energy from reserved fat stores. Besides making the immune system weaker, excessive weight loss in children might also result in weakness and tired feelings. Drastic weight loss in children is a very dangerous sign whether diabetes is involved or not and the child should be taken to the doctor immediately.

  1. Yeast Infection

Excessive weight loss makes the immune system weaker and prone to plenty of infections. The child might develop rashes on the skin due to yeast infection. Therefore, it is vital to give your child plenty of water to drink and feed him/her a healthy diet.

  1. Extreme Hungersymptoms of diabetes in children

A child suffering from diabetes might eat constantly without gaining weight. This can be attributed to inability of the body to utilize food and in effect the food simply flows through the child’s digestive system.

  1. Blurred Vision

The decreased level of fluid in the blood and body tissues including the eye lenses might create vision difficulties. This might cause various eyesight problems including blurred vision. Unfortunately, the child might be unable to detect or even complain about problems with their eyesight.

Untreated diabetes might have serious consequences for the child. Some of the short term risks include hypoglycemia (low blood sugar), hyperglycemia (high blood sugar), and increased ketones in urine (ketoneacidosis). Some of the lifelong or long term risks include; nerve and vascular damage, amputations, blindness, and increased risk of stroke and heart attack. Besides identifying the signs of diabetes in children, it is also the parents’ responsibility to ensure that the child gets proper diagnosis and also takes medication as instructed by the doctor.

Other Signs of Childhood Diabetes

diabetes in children

Signs of Diabetes in Children

Breath that smells sweet and like fruit is one of the warning signs of childhood diabetes. This symptom can also be sneaky in that it may be explained absent from the fruity flavored toothpastes that youngsters use as of late or from the nutritious fruit snacks that they’re fed. The sweet scent of their breath is really a consequence of diabetic ketoacidosis, that is the body’s attempt to get rid of acetone through the respiratory system. Sweet smelling breath is often a signal that poisonous ketones (acid by-products of fats being broken down for power) are constructing up inside the entire body. This symptom out of many signs of childhood diabetes is really a indicator that they urgently demand diabetes medication.

Get Childhood Diabetes under Control!

Good eating habits and regular exercise, even for your children (and for yourselves as role models) goes a very long way to stabilising Childhood Diabetes. 



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Diet Soda and Diabetes

Although replacing regular soda with diet soda may spare you some empty calories, it still increases risk of type 2 diabetes and shouldn’t be include in the diet for diabetes. New studies from Israel have

diet soda and diabetesfound that artificial sweeteners including aspartame, sucralose and saccharine alter glucose metabolism because they interfere with the balance of healthy bacteria in the gut. This leads to glucose intolerance which might cause diabetes.

What is Diet Soda?

Diet soda is a carbonated beverage that is sweetened with artificial sweeteners such as cyclamate, aspartame, sucralose, acesulfame-k or saccharin instead of sugar. Most popular sugar-sweetened beverages in the market have diet or light versions such as Pepsi max, diet Coke, Diet Soda Diabetes sprite zero, etc. These beverages are sugar free and calorie free which is primarily meant to help people lose weight, avoid tooth decay, and prevent sugar related diseases such as diabetes and metabolic syndrome. However, evidence for these drinks helping against such conditions is nonexistent. In fact, the latest studies show that drinking diet soda increases the risk of gaining weight and developing diabetes.

The Relationship Between Diet Soda and Diabetes

A new large scale study demonstrates the connection between diet soda and diabetes. French researchers have found that drinking one 12 ounce can of diet soda per week increases the risk of developing type 2 diabetes by 33%. However, participants who drank 100% fruit juices had no additional risk. This study was also published in the American Journal of Clinical nutrition and it covered 66,118 adults whose health and dietary habits were observed for 15 years (from 1993 to 2007). Therefore, this large scale study over many years holds more credence than the previous smaller scale studies.

Artificial Sweeteners and Diabetes

Researches explained the connection between artificial sweeteners and diabetes,  by stating that one of the most commonly used artificial sweeteners known as aspartame causes an increase in the blood glucose levels (glycaemia) and hence a rise in insulin levels compared to the insulin produced by fruit sugar (sucrose).

Artificial Sweeteners and DiabetesDiet soda contains the chemical aspartame which is broken down by the human body to formaldehyde. Formaldehyde has been banned from being around children because it is too toxic and aspartame can cause kidney damage and liver damage. Moreover, aspartame stimulates the production of cortisol, the hormone that encourages fat storage in the body. Therefore, people who drink diet soda actually store more fat than they lose! Since the Hormone cortisol is a stress hormone, drinking diet soda causes an increase in the risk of stress related problems such as high blood pressure, heart disease, and depression.

Diet soda and Metabolic Syndrome

Metabolic syndrome is a clustering of risk factors which occur together and increase your risk of stroke, heart disease and diabetes. These risk factors include;

  • Increased blood pressure
  • Abnormal cholesterol levels
  • Excess body fat especially around the waist (belly fat)
  • High blood glucose levels
Diet Soda and Diabetes

Why not Juice some Nice Fresh Veggies!

Although having one of these conditions does not mean you have metabolic syndrome, having any of these conditions increases the risk of serious disease. The risk is even greater when these risk factors occur in combination. Diet Soda and Diabetes, really don’t make a good combination, so what should diabetics drink? Perhaps find another alternative like good old fashioned water or fresh made veggie juice!

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9 Top Super Foods to include in your Type 11 Diabetes Diet.


Type 11 Diabetes Diet, diets to reverse diabetes

9 Top Super Foods – Type 11 Diabetes Diet

If you find yourself in the pre-diabetes category, (which is basically, higher than normal blood glucose levels, but not high enough to be classed as Diabetes type 2), and want to clean up your type 11 diabetes diet, you are going to have to make some pretty serious changes in your life to prevent the condition from blowing out into full diabetes. I am very much into healing the body with natural remedies, diet and regular exercise so today I’m going to share my “9 top Superfoods” that you should try and include into your diabetes diet on a regular basis,  to get you well on the way to a healthier you!



Blueberries are one of my favorites – they are one of the few foods that are naturally colored blue! They are high in vitamin K and vitamin C, fiber and manganese (vital for maintaining healthy bones and skin)

Blueberries are also high in antioxidants, and studies have shown that they may help reduce the risks of cancers, depression and anxiety – great addition to your type 11 diabetic diet.

1 cup of blueberries is equal to:  Type 11 Diabetes Diet, diabetes diet

  • 1.1 gram protein
  • 0.5gram total fat
  • 0.0 saturated fat
  • 21.5grams carbs
  • 3.6 grams fiber

And only 84 CALORIES


This is my favorite breakfast cereal! – especially in the colder months. It’s full of soluble fiber, which slows down the absorption of glucose and as a result, helps with keeping your blood sugar levels under control. Evidence from a review published in ‘Nutrition Reviews’ showed oats to help reduce cholesterol and has good antioxidant, anticancer and anti-inflammatory effects.  It’s also a great source of manganese, protein, thiamine, iron, copper and zinc…..and potassium! So much goodness!

½ cup of oats is equal to:

  • 5.3 grams protein
  • 2.6 grams total fat
  • 0.5 grams saturated fat
  • 27.4 grams carbs
  • 4.1 grams fiber

And only 153 CALORIES


Almonds are a great snack between meals, if you are desperate for one! Make sure you eat the unsalted, raw nut. Almonds are high in vitamin E, protein, fiber, manganese, magnesium, copper, phosphorus, niacin, calcium…the list goes on!  Almonds also improve blood lipid levels (that’s blood fat levels). Don’t go wild…just a small handful for a snack is perfect! Awesome addition to your Type 11 diabetic diet plan.

 1 ounce is equal to:

  •  6.3 grams protein
  • 15 grams total fat
  • 1.2 grams saturated fat
  • 5.5 grams carbs
  • 3.3 grams fiber

And only 169 CALORIES


Diabetes Destroyer  Nonfat yogurt, is an essential part of anyones diet – more so for people following a type 11 diabetes diet. In a recent 11 year study in the eastern country of Norfolk, results concluded that people who included nonfat yogurts and low fat cottage cheese, were 24% less likely to develop diabetes, compared to the people who didn’t. I love the Greek yogurt – it’s actually more beneficial to your health than some of the other brands, as it has twice as much protein. Whichever you prefer, just make sure that it states it contains ‘live cultures’.

Diabetes dietThere are many health benefits of non or low fat yogurt – many of them are related to the GIT (gastrointestinal tract) in particular, the colon. Yogurt is a high in B6, B12, protein, calcium, potassium, magnesium, zinc, contains the friendly bacteria (probiotics) and once again, the list goes on!

 1 cup is equal to:

  • 12.9 grams protein
  • 3.8 grams total fat
  • 2.5 grams saturated fat
  • 17.3 grams carbs
  • 0.0 grams fiber


And only 154 CALORIES

5.    QUINOA (pronounced keen-wa)

I love quinoa! It’s so versatile. I make salads with it, use it in place of rice when making curries and stews. It’s gluten free, so that’s a plus with all the gluten intolerance around these days. Makes a great breakfast, sprinkled with ground cinnamon, or stewed blueberries. It contains a great source of B6, Protein, fiber, Manganese, Magnesium, Phosphorus, copper, iron and zinc (just to name a few!)

1 cup is equal to:

  • 8.1 grams protein
  • 3.6 grams total fa
  • 0.0 grams saturated fat
  • 39.4 grams carbs
  • 5.2 grams fiber

And only 222 CALORIES

6.   FISH

Fresh fish have loads of great health benefits especially for diabetics, however the oily fish is the most beneficial, (like mackerel, salmon, pilchards and sardines) are so rich in omega-3 fatty acids. When cooking with sardines and pilchards, I buy the canned ones, generally combine them with some mashed sweet potato and finely chopped onion and garlic, 1 lightly beaten egg and heaps of fresh herbs (I put fresh herbs in almost everything I make!) They’re even great cold, for lunch the next day.

Oily fish is an excellent source of B6, B12, E, C, protein, niacin, thiamine, selenium, phosphorus, potassium, magnesium, riboflavin, and of course, omega 3.

I’ll use pilchards as an example:

3.75oz / 92 grams is equal to:  

  • 19.1 grams protein
  • 9.6 grams total fat
  • 2.1 grams saturated fat
  • 0.0 grams carbs
  • 0.0 grams fiber

And only 168 CALORIES

7.    KALE

Surely we’ve all heard of Kale by now – it’s everywhere! It contains twice as many antioxidants as any other green leafy vegies. This is one reason why Kale is known to be effective in helping prevent cancer and heart disease.

Kale also has a high level of lutein and zeaxanthin which has been associated with helping prevent diseases of the eyes, such as cataracts, glaucoma and macular degeneration. Another plus for Kale, is it’s high level of sulphoraphane, confirmed by a 2012 study in Journal of Agriculture and Food Chemistry showing kale reduces the growth of colon cancer cells!

 1 cup is equal to:  type 11 diabetes diet, type 11 diabetic diet

  • 2.5 grams protein
  • 0.5 grams total fat
  • 0.1 grams saturated fat
  • 7.3 grams carbs
  • 2.6 grams fiber

And only 36 CALORIES!

8.     BEANS

Beans are a great, cheap food to include in a type 11 diabetes diet, that can be added to so many dishes, quite simply! They are Low GI (glycemic index), they contain a high level of high quality carbohydrates, protein and soluble fiber and are excellent for helping to stabilize blood glucose levels.

You can purchase canned beans, chick peas, soya beans etc for convenience, or you can purchase the dry variety from a health food store or drugstore and start from scratch. It requires soaking overnight or at least 5 hours, so you need to be a little more prepared.

To be honest, I tend to go for the canned varieties of beans – as I’m usually pushed for time. Canned beans, still hold all their nutrients, however they may contain additional sodium or salt, so you must be aware of that if you are also following a low sodium diet.

I’ll use cooked black beans as an example

1 cup is equal to:

  • 15.2 grams protein
  • 0.9 grams total fat
  • 0.0 grams saturated fat
  • 40.8 grams carbs
  • 15.0 grams fiber

And only 227 CALORIES

9.     AVOCADO

Wow! How would I cope without avocados in my life! I find myself preparing them for one thing or another, every single day! Dips – salads – my favorite raw avocado chocolate pie! (Yum) Among others benefits, avocados are an excellent source of Vitamin B6, E, K, C, fiber Potassium, Manganese, copper, magnesium. They are stacked full of antioxidants, healthy fatty acids and have definite anticancer properties, especially concerning the prostate. Great addition to your Type 2 diabetes diet menu!

 1 cup is equal to:

  • 3 grams protein
  • 22 grams total fat
  • 3.2 grams saturated fat
  • 12.8 grams carbs
  • 10.0 grams fiber

And only 240 CALORIES

So there you have it! 9 of my favorite Super Foods to include in your type 11 diabetes diet.

If you want to learn how you can Reverse your Diabetes Naturally using food and exercise, just click on this link!


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