To avoid Diabetes, I've been trying to exercise more and eat less sweets, etc. I also take Chromium Picolinate daily, and Bitter Melon a couple of times a week. I try to add Cinnamon to my herbal tea also. Here's some nutritional advice for those either with or trying to prevent diabetes.
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Nutritional Considerations for Diabetics
Diabetes is the result of a metabolic disorder in which blood sugar (glucose)
levels are above normal. A fasting blood sugar test measures the amount of sugar
(glucose) in your blood after you fast for eight hours. Your fasting blood sugar
is normal if it's 70 mg/dL to 100 mg/dL.
If your fasting blood sugar is 100 mg/dL to 125 mg/dL, you may have prediabetes.
A fasting blood sugar value by itself doesn't help distinguish between type 1
and type 2 diabetes. But a fasting blood glucose of 126 mg/dL or higher is
consistent with either type 1 or type 2 diabetes when accompanied by classic
symptoms of diabetes.
Experiment actively with diet, with the frequency and size of meals, and with
all aspects of lifestyle to lower the amount of insulin required. This means
taking on a lot of responsibility for your own health. A task you can absolutely
achieve.
Full Spectrum Diet Suggestions: Avoid the White color group
-Use breakfast cereals based on oats, barley and bran
-Use breads with whole grains, stone-ground flour, sour dough
-Reduce the amount of potatoes you eat
-Enjoy all other types of fruit and vegetables
-Use Basmati, Doongara or Japanese koshihikari rice
-Enjoy whole grain pasta, whole grain noodles, quinoa
-Eat plenty of salad vegetables with a vinegarette dressing
-Incorporate good fats like nuts and olive oil
-It is ok to use low-fat dairy foods, in the morning
- Note: these red-orange foods (Watermelon, Carrots, Cantaloupe) are in the
med-high GI range.
Incorporate these wonderful herbs to enhance the flavor of all your foods:
billberry, basil, chives, cinnamon, dill, fenugreek, garlic, ginseng (Panax,
Korean, American) oregano, parsley, rosemary, stevia, thyme.
Water is essential in any healing process. Distilled water is the best. 6-8
eight ounces glasses per day. Try not to drink liquids that contain caffeine or
alcohol.
A diet combined with both insoluble fiber (fiber that doesn't dissolve in water)
will keep most people regular. You get fiber from eating lots of vegetables,
wheat bran, whole-grain breads and cereals and fruit.
An apple can regulate blood sugar levels. Apples contain naturally-occurring
chemical compounds known as phytochemicals, polyphenols, or flavonoids, some of
which have been proven to have antioxidant activity that inhibits, or scavenges,
the activity of free radicals in the body. Cell damage from free radicals can be
a factor in certain cancers, heart disease, strokes, and other conditions. The
major antioxidant components in apples are polyphenols contained mainly in the
skin known as quercetin glycoside, phloretin glycoside, chlorogenic acid, and
epicatechin.
Best fruit choices for diabetics: fruits belong to berry family are good choice
for diabetics as these are considered to be diabetic friendly. Blueberries,
boysenberries, raspberries, cranberries, strawberries all help to control
insulin levels, improve liver function and maintain blood glucose levels.
Including one cup of any of these berries is sufficient to control diabetes each
day. By including half cup of grapefruit every day, this can also help to
stabilize blood glucose levels. Fruits belong to cherry family are also healthy
options for diabetics. At least 10 to 12 cherries are sufficient per day to
control glucose levels in the blood. Pears, peaches and grapes aree low in the
glycemic index, rich in potassium, fiber, Vitamin C and Vitamin A and are also
great choices for diabetics.
Extend your nutrient throughout the day with three main meals and three snacks.
Small portions or servings as opposed to one or two "gorged meals" not only
reduces blood glucose and insulin concentrations, but also guards against the
development of hyperglycemia. Consumption of fiber rich foods�barley, carrots,
oats, legumes, beans, onions, peas, and lentils�have been associated with
improved blood glucose control, and are better for long term use than soluble
fiber supplements such as guar, pectin, and locust bean gum.
Research has discovered a whole range of plants with hypoglycemic action. Among
them are artichoke, banana, barley, cabbage, carrot, lettuce, nettles, oats,
peas, spinach, sweet potato, and turnip.
What You Should Avoid:
Limit foods that have little or no fiber such as ice cream, cheese, meat, snacks
like chips and pizza, and processed foods such as instant mashed potatoes or
already-prepared frozen dinners. Too much white flour and refined sugar.
What you don't eat may be even more important than what you do eat. Avoid
alcohol, caffeine and sugar, because they tend to worsen index levels. If you
can't avoid them, then at least cut down.
Reduce Processed and Refined Foods:
Avoid fried foods, white pasta, white rice, full fat dairy, white potatoes,
white bread (baguettes, bagels, pita).
Processed food can rob your food of nutrients and vitamins that your body needs
to fight off stress and promote good health. Try to buy whole foods, unprocessed
foods and try and stay away from "instant" foods, preservatives, artificial
flavors, saturated fats, refined foods, hydrogenated food and MSG.
Reduce Sugar Intake:
Too much sugar can rob our body of essential nutrients. Simple carbohydrates
from baked goods, pastries, most crackers and cookies must be limited to a very
small portion or completely removed from the diet.
Nutrition for Diabetes
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