Try these eight foods. I have slowly integrated them into my diet to keep diabetes at bay.
Good eating-Angelbea :)
1. Buttermilk: The use of the buttermilk has been found beneficial in the treatment of diabetes. Lactic Acid contained in it stimulates the secretion of the pancreas and thereby helps control blood sugar levels.
2. Banana: Bananas are believed to the useful in controlling diabetes. According to the Journal of American Medical Association, “Banana and Skimmed milk furnish a simple and effective method for weight reduction in treating diabetic patients”. Unripe bananas, cooked as a vegetable, are considered especially valuable in this disease.
3. Almond: The use of almond, after its oil has been extracted, is considered beneficial in the treatment of diabetes. It does not contain any starch.
4. Flour: Certain whole grain cereals also help to lower blood sugar in diabetes. A mixture of certain flours made from cereals, grains, legumes, and pulses are especially beneficial. One such mixture can be prepared by combining the flour of soyabean, black gram, jowar, bajra, Bengal gram, wheat bran and barley. This mixed flour can be used for preparing chapattis.
5. Legumes: Lentils and other legumes are considered valuable in diabetes. According to American journal of Clinical Nutrition, they are specially effective in the diet of diabetes patients because of their slow release of energy.
6. Sour Fruits: Certain tart or sour fruits have proved to be valuable in stimulating the pancreas and increase the production of insulin. These fruits include sour apple and sour citrus fruits, which can invigorate pancreas.
7. Teas: Certain types of teas are considered beneficial in the treatment of diabetes. Tea prepared from parsley has been found to lower blood sugar. Certain communities use tea made from tender leaves of walnut for controlling diabetes.
8. Tomato: Tomato with its low carbohydrates contents is very good food for diabetic patients and for those who want to reduce their body weight. It is said to be very effective in controlling the percentage of sugar in the urine of diabetic patients.
There you have it. Lets try to integrate some of these foods in our diets.
If you are a vegetarian who has been diagnosed with diabetes, you can still maintain your diabetic diet. In some cases a vegetarian diet may be a healthy way to keep your blood glucose levels stable - that is if you are eating lean high-quality proteins and are following other rules for eating as a diabetic.
As a lot of vegans and vegetarians eat a larger amount of fruits and vegetables in a day than a non-vegetarian and their fiber intake is much higher too. An increased amount of
fiber in a diabetic’s diet can help blood sugars because it slows down the process of the body digesting carbohydrates. A vegetarian’s diet is usually lower in cholesterol as well and it can help ward off cardiovascular disease including heart attacks and strokes.
If you are diabetic and are considering a switch to a diabetic diet some of the benefits you might derive include a higher rate of weight loss and better blood sugar readings. This is dependant on the types of vegetarian meals you choose as some meatless meals can be just as fattening as ones that contain meat.
Speak to your doctor and dietician before making the switch. You will need information on how to transition yourself to your new diet. You will also get a list of meat alternatives you should eat in order to get enough protein in a day. These can include tofu, nuts, eggs, and seeds.
As with any change, once your switch to a vegetarian diet give yourself and your body time to adjust. There are many recipes and ideas for vegetarian dishes and you will find a
lot of variety and flexibility in the meals that you prepare. Check your blood sugars frequently to make sure your blood glucose levels remain stable during the change.
AFTER HAVING FOCUSED on weight loss as your primary goal all these years, you may be having trouble switching gears and focusing on becoming more active and fit instead. However, you now know that you can become healthy without losing all (or even any) of your excess weight. And if you do manage to lose some weight, youll only be likely to keep it off if you’re regularly physically active. So, your new goal should be to stop worrying about your weight and instead become as physically active as possible each and every day to maximize your caloric expenditure and BG use—and you don’t necessarily have to join the nearest gym to do so. Just take the stairs instead of the elevator; park your car at the far end of the lot; walk in place during TV commercials; use fewer labor-saving devices; and take the dog out for a walk as part of your daily routine.
However, while simply moving more is extremely beneficial to your overall health and diabetes control, you should also focus on maximizing your physical activities. Even for myself, I find that if I don’t occasionally include a harder workout in my weekly routine, my insulin sensitivity starts to backslide. Thus, the third step on your way to diabetes fitness is to optimize your fitness and insulin action from the activities you do by getting the most that you possibly can out of each and every one of them. For example, walking is good to get you started moving, but you can further enhance your fitness by varying your walking speed and distance. You’ll learn lots of “tricks” to help you optimize every type of activity in this fitness step, along with proper techniques for exercises, appropriate stretches, easy resistance exercises that you can do at home or away, and methods for preventing and dealing with the inevitable occasional muscle soreness or athletic injury.
In the remainder of this step, you will find some sample workouts and learn many more helpful pointers. My goal is to help you maximize your fitness by working specifically on your endurance, strength, flexibility, and body “core.”
A physical activity pyramid is a good starting place
To enhance your basic understanding of the various components of an overall plan for optimal fitness, you can use a physical activity “pyramid” (similar in concept to older versions of the food guide pyramid) to give general recommendations for appropriate daily physical activity for adults and older teens. The base of this pyramid recommends that you fill each day with unstructured activities simply by being as active as possible. It includes activities such as walking, doing housework, gardening, and the like. The next level recommends a minimum of 30 minutes of aerobic exercise or recreational sports three to five days per week, including more structured activities such as cycling or swimming. Both strength and flexibility activities are listed in the two to three days per week range. Finally, cutting down on all sedentary pursuits, including TV watching, computer and video games, and sitting for more than 30 minutes at a time for any reason is strongly recommended.
While this pyramid is a good place to start, it’s vitally important that you structure your own exercise plan. If you don’t tailor it to your individual needs and desires, it will be doomed to fail. Once you have completed step 2 and are moving more, you will benefit further from including more structured aerobic activities, such as planned walking or using a treadmill, stationary cycle, rower, or other aerobic workout machine on a regular basis. Increasing your endurance is not as hard as you might think, but you’ll need to start out very conservatively in order to allow your body time to adapt to your new activity. Move in the direction of exercising a minimum of three days a week for 20 to 30 minutes a day (for a minimum of 10 minutes at a time), and then gradually work up to 45 to 60 minutes per day and/or five days per week for optimal fitness gains.
Include warmups and cool-downs in every workout session
Its vitally important that you warm your body up before you begin any more intense workout in order to get your blood pumping and to prepare yourself mentally for activity. A warmup serves to raise your core body temperature, which also means that the oxygen supply to your muscles is increased, your muscles are more flexible, and your heart, lungs, and other organs are prepared for a period of activity. A short period (at least five minutes) of low-intensity aerobic activity, such as marching in place or slow walking, is a good way to warm up your whole body. Your muscles and joints should ideally be stretched after your body temperature has been raised and blood flow to your muscles has been increased through easy aerobic activity of some type. Slow, gentle stretches then help to warm the muscles up further and relieve any tension.
A cool-down serves an equally important purpose: to minimize post-exercise muscle fatigue, soreness, and stiffness. The cool-down period is similar to the warmup and should consist of 5 to 10 minutes (the harder the exercise, the longer the cool-down) of low-intensity exercise, such as slow walking again, at the end of your activity. During this time your heart rate returns to normal, metabolic by-products such as excess lactic acid are removed from the muscles, and your body temperature goes down. Pain felt in muscles immediately after exercise is usually the result of residual lactic acid produced during the activity. Cooling down allows your body to remove such by-products of exercise faster, reducing any postexercise discomfort and stiffness. After your cool-down, you should gently stretch out any tense muscles to reduce cramping or tightness and improve flexibility.
When you are a diabetic sometimes when you eat is just as important as what you eat.
Keeping a steady stream of food in your system without causing high blood sugars can be
hard to do. But once you figure what works for you, you will have more flexibility and
better control of your diabetes.
It is recommended that diabetics eat many small meals throughout the day or three main
meals and three snacks in between. A typical day may go like this:
* Wake-up and have breakfast
* Mid-morning snack
* Mid-afternoon snack
* Bedtime snack
The timing in between each meal or snack should be two to three hours. This variation
will depend on what you have eaten at the previous meal, how active you have been and
what you feel like. If you are feeling hungry or light-headed and you normally wouldn’t
have eaten for another 30 minutes – don’t wait. Test your blood sugar and move up your
meal. The time it can take for you to wait the 30 minutes can be the time it takes for your
blood sugar to drop dangerously low.
The only time you may want to wait a longer period of time is between dinner and your
bedtime snack. Most times dinner is the biggest meal of the day and you will not need
food again for a longer period of time. Another reason to wait longer is to ensure that
you have enough food in your system before you go to bed to last you through the night
without your blood sugars dropping too low.
If eating this many times in a day is too much for you, consider eating smaller means and
smaller portion sizes. Eating this way (less more often) makes it easier for your body to
regulate blood glucose levels.
NO MATTER YOUR WEIGHT
TO GET the maximum benefits from stretching to minimize the loss of flexibility caused by aging and accelerated by diabetes, include stretching exercises into your new, healthier lifestyle a minimum of two or three days per week. This will also help you maximize your strength gains from any concurrent resistance exercises you may be doing.
Exercising with diabetic or other health limitations
Is your health your main excuse for not being more physically active? Whether your biggest health complaint is high blood pressure, loss of feeling in your feet, or arthritic knees, it’s time to change your way of thinking. There is mounting evidence that older individuals with chronic health problems respond just as well to exercise training as their younger counterparts, yet many older people still choose not to be physically active. While it’s true that 85 percent of people over the age of sixty-five have a health problem that they may view as a deterrent to exercise, diabetes should definitely not be among them, and neither should almost all of the others.
Although most everyone can exercise safely and effectively, diabetes does bring additional risks, as discussed in the preceding step. However, you can still exercise to your potential—as long as you respect your limitations. To stay safe and get the most out of your activities, follow the exercise guidelines published by the ADA. The remainder of this section will address how you can overcome other common health concerns, allowing you to be as physically active as possible.
Cardiovascular disease. If you have diabetes or prediabetes, you may also have cardiovascular disease. Remember that about a third of all people with diabetes are not even aware of having it; sadly, many of them first learn of their condition while in the hospital after suffering their first heart attack, stroke, or other cardiovascular event. Does having heart disease mean that exercise is not for you? Absolutely not. Resistance training is now recommended for everyone, even people with known cardiovascular disease who have had a heart attack or stroke.
Diabetic people in supervised cardiac-rehabilitation exercise programs engage in various forms of exercise, and you may choose to join such a program if you know you have cardiovascular disease; you may also prefer to exercise on your own. It’s important to know that you’re more likely to experience angina (chest pain) due to reduced blood flow to your heart muscle (ischemia) during an aerobic activity like treadmill walking than during weight training. Studies have shown that lifting a heavy weight ten to twelve times may increase your blood pressure more than aerobic work, but it doesn’t raise your heart rate as much. Ironically the higher blood pressures reached during resistance training ensure that your heart muscle gets more blood than it would during aerobic activities. If you know that you have some coronary artery blockage from plaque buildup, moderate weight training may actually be a safer activity for you than most high-intensity aerobic ones.
If you prefer aerobic activities or if you do both types, use pain as your guide. In general, if reaching a certain heart rate (in number of beats per minute, or bpm) causes you to develop chest pain during exercise, always exercise at an intensity that keeps your rate at least 10 bpm below that pain threshold. For example, if slow jogging causes you to feel angina at a heart rate of 140 bpm, then lower your exercise intensity by walking briskly instead, to keep your heart rate at 130 bpm or below at all times. In addition, be aware that a heart attack may have symptoms other than pain localized in your chest, such as pain that radiates down one arm or shoulder or your neck or that feels like bad heartburn. If you experience any unusual pain or other symptoms during or following exercise, get checked out by your doctor as soon as possible. Diabetes can also potentially cause you to experience silent ischemia, a reduction in blood flow to the heart muscle through the coronary blood vessels that is painless and symptom-free. If you experience a sudden, unexplained change in your ability to exercise, without any other symptoms, immediately stop exercising and consult with your physician as soon as you can to rule out silent ischemia.
For many years, I have learned about different foods and their nutritional content in an effort to be as healthy as I can possibly be. I have found that the 10 healthiest foods for me are all easily accessible, tasty and affordable.
Potatoes are one of the 10 healthiest foods you can eat because of the folate and potassium they contain. They are very nutritious and should be a staple of any diet.
Strawberries are one of the 10 healthiest foods that you can eat, as well, as they are packed with Vitamin C and are good sources of fiber and Manganese.
Another great food that should be included in the top 10 healthiest foods is the lemon. Again, lemons are a great source of Vitamin C, and there is evidence that shows they could reduce a person's chances of developing cancer.
Salmon is another great food because of the amount of Omega-3 fatty acids it contains to help with heart health, and walnuts should be included for the same reason. Plus, both foods are great sources of protein.
Milk would definitely make the list of the 10 healthiest foods, even though it is not really a food at all, simply because of the calcium it provides. There are also links between calcium intake and weight loss.
Avocados are also a great food that should make the list, because they are a great source of dietary fiber and help with the absorption of such nutrients as beta-carotene. Avocados are also shown to reduce cholesterol.
Garlic could be included among the 10 healthiest foods for the same reason as avocados in that it is shown to lower cholesterol, and it has also been shown to fight the growth of such bacteria as E. coli.
Another food that I would count among the 10 healthiest is eggs. Eggs are a great source of protein, as well as riboflavin and B-12. The only thing to watch for with eggs is that they are a little high in fat and cholesterol.
The final food on my list of 10 healthiest foods is spinach. Besides being an easy vegetable to find in practically every supermarket, spinach is shown to produce anti-oxidants that contribute to good eyesight.
There are many more foods that have just as much nutritional value as many of the foods that I have named. I realize that my list of the 10 healthiest foods would not necessarily be the same as everyone else's list, but I have found that by including these foods in my weekly diet, I am a much healthier and happier person.
Currently, physical inactivity and a poor diet are together poised to overtake smoking as the leading cause of preventable death in the United States. Did you catch the key word in that sentence? Preventable. Even if it’s only for the sake of prolonging your life, becoming physically fit is more than worth it—but there are numerous other reasons why it pays to become more physically active. For starters, it can reduce your risk of certain cancers (e.g., colon, prostate, and breast), help lower your blood pressure, prevent or reverse heart disease, reduce depression and anxiety, prevent thinning bones (osteoporosis), reverse prediabetes, and greatly lower your risk of developing diabetes. If you already have diabetes, being active can make good diabetes control a great deal more attainable.
The more sedentary you are, the greater your risk of dying prematurely from myriad causes becomes. Even more important, though, is your increased chance of not feeling good while you are alive. Honestly, would you really like to spend the last twenty years of your diabetes-shortened life impaired by diabetic complications? Why risk lowering your quality of life with diabetes when you can prevent it—and other chronic health problems—simply by becoming physically fit?
The real causes of unfitness today
Nearly half of all American adults report that they are not active at all, while 70 percent aren’t moderately active enough to meet the recommended thirty minutes a day “most days of the week.” Why are we all so sedentary? Blame it on the industrial revolution, and you won’t be far off the mark. We’re the modern-day “hunter-gatherers” who no longer do either. Moreover, in the past half century, Americans have experienced a rise in sedentary, leisure-time pursuits unparalleled in human history.
Labor-saving devices like dishwashers, remote controls, and personal computers have left most of us sitting on our (ever-expanding) derrieres more than ever. When was the last time you shopped on the Internet instead of walking in the mall? If your answer is “today,” you are not alone. Not only do most American homes have at least one TV, but most also have one or more computers—usually with Internet access. In this fast-paced world of ours, is it any wonder that we often choose to let our fingers do the walking (on the keyboard) instead of our legs? And who twenty years ago could ever have imagined playing an Internet-linked video game on your cell phone? As a result of all these “improvements” to our way of life, we have become a society of unfit and fat people.
Of course, diet also plays a dramatic role in the current unfit state of most Americans. Not only have portion sizes increased during the past several decades, but we have also become entrenched in a “fast-food” mentality, leading us to expect and demand an ever greater selection of fast-food restaurants and low-nutrition, prepackaged food ready for consumption in supersized, “bargain” portions. And all this despite decreasing our energy needs with sedentary behaviors! We all tend to move around less after we gain excess weight from poor food choices, and the ensuing inactivity then causes us to gain more weight and become even less physically active—creating a vicious cycle. So, despite the proven and publicized health benefits of physical activity, the vast majority of us remain sedentary, unfit, and overweight.
We’re even fatter than we think
Only a seemingly lucky minority of the American population is thin these days. Nearly a third of adults are obese, and more than two-thirds are overweight, leaving only a minority—one in three—anywhere near to supposedly “ideal” body weights. Without major, sweeping lifestyle changes, though, it appears unlikely that this obesity epidemic will be curtailed anytime soon. In fact, it appears that we’re simply getting used to rising numbers of people with excess body fat.
As a nation, we are also being tricked into thinking that we’re thinner than we really are. For example, did you know that clothing manufacturers secretly changed their sizes in the past decade by making a woman’s dress size 10 today the equivalent of size 14 from a few decades ago? New sports stadiums are being constructed with wider seats, and Nike resized its size “small” sports bra to fit a bust that is two inches larger.