Category archive: Movement & Weight Control

5-biggest-mistakes-people-make-on-the-low-carb-high-fat-diet

5 Biggest Mistakes People Make On the Low Carb High Fat Diet

5 biggest mistakes people make on the low carb high fat diet


5 Biggest Mistakes People Make On the Low Carb High Fat Diet

The low-carb high-fat (LCHF) diet has been gaining some steam in the Diabetes community, and for good reason. Scientific evidence has been increasingly showing that high fat diets have been outperforming low fat diets for weight loss and reversing issues associated with heart disease, high cholesterol, diabetes, high blood pressure, and tissue inflammation. The interesting thing is that in the 1920’s Dr Joslin suggested that people with Diabetes eat a diet that consisted of 75% fat, 20% protein, and 5% carbohydrates. Then in the 1960’s people were being told that fat was bad for them so the entire medical community and food manufacturers jumped on board, and starting pushing “low-fat” initiatives. This “low fat” craze has been happening up until recently. In fact, in 2015, the US Dietary Committee removed any recommendations to limit dietary cholesterol or total dietary fat, except saturated fats. Forum dedicated to following the low carb high fat method www.diabetesforum.com

Research has been increasingly showing the benefits of a low carb high fat diet in helping to maintain normal blood sugars, as well as actually lowering cholesterol, and reducing the risk of heart disease while still being able to eat eggs and healthy butter. The problem is that many people are scared because they have been told for so many years to look for “low fat” solutions at the grocery store. One of the main problems associated with doing that is you are not only depriving your body of natural healthy fats, which is necessary for the body and brain, but many food manufacturers are using unhealthy substitutes to make the food taste better that you are knowingly putting in your body.

Have you ever noticed that food with “natural fat” tastes better? I’m not talking about the manufactured sugary sweets like “twinkies” or “snickers bars” because those foods taste great, but they are literally killing you. I’m referring to the normal food we eat daily that have natural fats in it like avocados, eggs, nuts, olive oil, and even full fat yogurt.

Many any of these food manufacturers try to make the food taste better by adding artificial sweeteners and “fillers” so you will buy more of their item regardless of whether or not it’s unhealthy for you. These artificial sweeteners may go by the name of asparatime, suchrolose, or saccharin, “synthetic trans fats” such as partially hydrogenated vegetable oil, which Is found in many store bought baked good, “artificially flavored” ingredients under the name diacetyl or other types of “artificial flavors”, MSG, under the name Monosodium Glutamate, “artificial colors” such as Blue #2, or Red #40, and “high fructose corn syrup” Fructose is metabolized directly into fat.

This is disheartening because so many processed foods or sodas contain this ingredient. According to Dr Hyman, it turns out eating a low fat diet is “results is more obesity and disease”.

The LCHF diet is definitely showing many benefits for people who are actively following this diet but you should keep in mind that this diet works differently for different people. We might all be humans but our bodies react differently to different foods. “Results May Vary”, as they say. What works for others might not work so well for you. This is the main reason why diets should be tailored to individual needs. If considering implementing this type of diet, you should seek the help of a professional familiar with it.

There are people getting great results from low carb high fat diets and there are some not getting the desired outcomes. This could be because their bodies are not responding as expected or it could be as a result of their own mistakes. The following are some of the common mistakes to avoid when following LCHF diet:


1. Eating Too Many Bad Fats and Not Enough Good Fats

Though this diet clearly says you should reduce your carbs and increase your fat intake, you should not eat the bad fats. There are types of fats that you should be staying away from because they can undo the gains you can make from eating the right types of fats. These include vegetable oils or Omega 6 fats. These fats have been proven to increase risks in heart disease, Type 2 Diabetes or Pre-Diabetes, Irritable bowels, arthritis, and other auto-immune diseases.

  • BAD fats to limit greatly: Linoleic acid found in, soybean oil, corn oil, safflower oil, vegetable oils, processed nuts (we want to eat nuts (preferably raw), many processed foods, or meats and dairy that are not “grass fed”.

  • Foods that may contain higher amounts of Linoleic Acid or Bad Fats: Processed foods such as potato or corn chips, French fries, pizzas, bread, chicken not grass fed or organic, certain non organic salad dressings.

  • Solution: The solution is to stick to unsaturated fats found in olive, rapeseed and sunflower oils, avocados, nuts and seeds and omega 3 fatty acids found in fish.


2. Not Eating Enough Fats

This is a real problem especially because this diet is all about eating more fats. The problem with eating less fat is the fact that you will get hungrier. Have you ever gone on a diet because you felt like you needed to, and then stopped the diet because it was “too much”. If you are following this diet to be healthy through weight loss, then you will not succeed if you eat less fat. Hunger is a big enemy of weight loss and it will compromise your efforts.

The other problem here is that people are still attempting to overcome their programmed mind to believe that “fat is actually good” based on so many years of being told by the so called experts, that “Fat is bad”. As such, they are afraid to eat until they are full thinking that they will overdo it with fat consumption. The thing about eating fat is that fat takes longer to burn and use up the energy and will actually naturally keep you fuller longer. If you are focusing on eating the right types of healthy fats, that you do not need to worry about eating too much fat. The key here is eating until you are full and not “over full”. Take in what your body is telling you it needs, and then stop. Then when you get hungry again, grab a health snack.

  • Healthy Snacks High in Fat: Raw nuts, avocado, nut butter or organic cream cheese on celery stick, raw coconut, or hard boiled eggs.

  • Solution: The solution lies in figuring out the food sources that are rich in good fats and incorporate them into your diet and carry around some healthy high fat snacks with you to eat only when you are feeling hungry and not “emotional eating”.


3. Eating Too Much Protein

You might not see the need to count your calories when following this diet because it is low in carbs but this does not mean you should eat too much. Most people do not actually think that calories coming from proteins can hinder their weight loss efforts so they eat a lot of them. Eating an adequate amount of high-quality proteins promotes weight loss by inducing satiety and boosting metabolism. But going into a protein overload will do you more harm than good.

The problem with consuming too much protein is that the liver will convert it to sugar through a process called gluconeogenesis. The most important thing is to make sure you are eating the right amounts of calories.

Solution: The key is to decrease the amount of protein and focus only on the highest quality protein coming from sources like poultry and seafood. You should focus more on making your diet rich in fat and low in carbs. You can also use a macronutrient tracker like Diabetes Naturally App to help you ensure you are consuming the right amounts of calories coming from fats, carbs, and proteins.


4. Eating Too Many or Too Little Carbs

As much as you want to reduce your carbohydrates intake, it is important to eat considerable amounts that the body needs. Experts have stated that reduced carbs in the body will lead to a reduction of the brain chemicals that result in a good feeling. Serotonin is that chemical and its deficiency can lead to mood plummeting.

Solution: Again, the macronutrient tracker Diabetes Naturally App can greatly help you when creating an eating plan.


5. Lack Of a Proper Plan

In any kind of diet, it is important to have a working plan to achieve the set goals. Without a plan, you are more likely to go out of your diet and this will just undo what you have been doing. There is nothing as dangerous as being hungry and not knowing what to eat. You might just eat anything that is not in your diabetes diet to feed your hunger. Moreover, not eating the right foods might lead to additional vitamin and mineral deficiencies.

Solution: It is important for everyone to plan ahead until the eating becomes a normal thing. This is especially important for people experiencing pre diabetic signs and those already dealing with diabetes.

Important Tip: If you are planning on getting into any diet, it is important to first talk to your doctor. Some foods for diabetics are known to interfere with debates medication and it would be safe to start eating them with the guidance of a medical professional. Stick to a healthy diet; watch your nutrients intake and you will maintain a healthy weight and normal blood sugars.

There are several places you can go to get more information about the low carb, high fat diet. Dr Mark Hyman has written a book called Eat Fat, Get Thin, or you can go to his web site here at www.eatfatgetthin.com. Or you can check out “The Diet Doctor” at www.Dietdoctor.com. There is also a Diabetes Forum dedicated to following the low carb high fat method www.diabetesforum.com. Good luck and I hope you found this article useful! Please comment below and let us know if you have tried a low carb-high fat diet or any other diets that have worked for you to help you better manage your diabetes.

 
 
References

Good fat/bad fat
 
Dietary fats and health: dietary recommendations in the context of scientific evidence
 
Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function.
 
The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms.

stress-making-america-fatter

Stress Making America Fatter…

stress-making-america-fatter


Stress is Making America Fatter

It is not uncommon to find Type 2 diabetes and being overweight co-existing together. We know it’s possible to have Type 2 diabetes without being overweight, but it’s not unheard of either. This is because there is a biological relationship between these two health conditions. Among the underlying factors that lead to both of these conditions, stress is one of the main causes. That’s right………..”STRESS”. Research now shows that stress (on it’s own) increased inflammation. The reality is that when your inflammation is worse…your diabetes gets worse.

STRESS = INFLAMMATION = INCREASE IN DIABETES SYMPTOMS

But guess what? New research is showing another correlation between stress and the other variables above.

The new equation looks like this:

STRESS = INFLAMMATION = INCREASE IN DIABETES SYMPTOMS = Risk of Obesity

The problem is that stress is commonly ignored and not categorized as an important factor by the majority of doctors. Part of the reason is that it’s difficult to quantify “stress”. Yet, we all experience …but at varying degrees. Some people process stress better than others. In addition, we all experience different life experiences, and some of those experiences can be “traumatic”. These traumatic memories don’t’ generally go away. We just learn to deal with them. The problem is that when these “traumatic” life experiences happen, we often carry around the stress of that experience forever.

Stress comes in many shapes and forms. We don’t have to experience a “trauma” to experience stress. We can be stressed with household chores, our marriage, our kids, our work, our health, and so much more. Generally speaking, people living with diabetes are under more physical and psychological stress than the average person. And there are other stressors that we can experience besides these….(see below)

But can stress cause your diabetes? Is stress making you gain weight?

A recent study shows that stress can cause both diabetes and obesity in different ways.

Studies have also indicated that stress is one of the factors that make it difficult for people to lose weight. In most cases, it will not matter what food you eat or how much you exercise, if you are stressed, losing the extra pounds will be a difficult affair.

 

diabetes stress

Stress is a Bigger Issue than Most People Think

The famous psychologist who coined the word “stress” defined it as ‘the nonspecific response of the body to any demand made upon it’. When most people hear the word stress, they quickly start thinking about psychological stress. It is a fact that psychological issues can be major stressors, but there are other causes of stress that are not psychological, yet, negatively impact someone’s health. These include:

  • Dieting
  • Environmental Toxins
  • Inflammation
  • Too much Exercise
  • Insomnia
  • Autoimmune Disease
  • Chronic Infections

Even in cases where psychological challenges are low or nonexistent, the conditions above can cause stress reactions within your body. Chronic stress can play a major part in making you gain weight and more prone to diabetes.


So, How Does Stress Make You Gain Weight?

When stress is chronic and prolonged, a part of the brain called hypothalamus will be activated and this will trigger the adrenal glands to release cortisol. This hormone is released in a particular rhythm throughout the day. Cortisol is high in the morning and tapers off as the day passes. This explains why you feel tired at the end of the day.

Recent research has indicated that stress can increase the levels of cortisol and disrupt the existing rhythm. This is how stress starts to wreak havoc in your body. Among other effects, you might experience the following:

  • High blood sugar
  • Difficulty of glucose to get into the body cells
  • Increased hunger and sugar cravings
  • Reduces the body’s ability to burn fat
  • Results in cell resistance to insulin
  • Increased belly fat, which may lead to a fatty liver
  • Increased rates at which the body stores fat
  • Increased fatty acids and triglycerides in the blood

All of these conditions can make you gain weight and more prone to diabetes. When they occur together, they are a perfect recipe for ‘diabesity’, a term used to refer to diabetes and obesity together.

According to Jan Kiecolt-Glaser, professor of psychiatry and psychology at the Ohio State University, stress can change the way our bodies process foods.

A study conducted by Professor Jan showed that women eating healthy fats after stressful events burned fewer calories and had the same indicators in their blood that existed when people eat bad fats.

The study involved the women eating breakfast containing foods cooked with healthy and unhealthy fats. If the women were under stress due to stressful events prior to eating the breakfast, it did not matter which fats they were eating. Bad fats are known to cause inflammation and an increased probability of a build-up of plaque in the arteries. Good fats, on the other hand, are supposed to lower inflammation. However, after stressful events, eating bad or good fats will have almost the same effects as indicated by the blood test of the study subjects. You can discover the myths about the difference between the “good fats”, “bad fats”, and the “ugly fats” in one of our previous blog post here.


Is “Stress” Given the Attention It Deserves in Diabetes Management?

It is clear that most people do not think about stress in the management of diabetes. Eating healthy fats is an important part of managing diabetes type 2. However as the study indicated, if you are stressed, chances are that the goods fats will not render effective if you don’t get your stress under control first.

Below you can see an Infographics about stress and its impact in diabetes

 
 
diabetes stress


Glucose Levels and Stress

When you are stressed, your blood glucose levels will go up. Stress hormones such as cortisol and epinephrine work to elevate blood sugar levels to provide the “perceived” required energy, similar to what happens in “fight or flight”. People who do not have diabetes will have a mechanism to deal with this increase in glucose. People with diabetes will not have this same effective mechanism and this can make their diabetes worse.


Managing Stress is Very Important

Managing stress is crucial for people with diabetes. This can be through breathing exercises, yoga, and meditation. If it is psychological stress talking to someone can greatly help. The Diabetes Naturally app has a ‘Stress Management Feature’ which you can benefit from. There are also supplements such as the Rhodiola Rosea, and other evidence based solutions which can help in your stress management process.


In Conclusion

Stress should not be overlooked in the management of diabetes and obesity. This is because it leads to increased blood sugar levels and craving for sweets foods which can cause these two conditions. Luckily, stress can be managed through a few easy steps with just a little focused attention.

Diabetes Diets Insulin and Weight Gain Conundrum

Insulin and Weight Gain Conundrum

Diabetes Diets Insulin and Weight Gain Conundrum


Is Insulin Making You Gain Weight?

Could taking insulin be making you gain weight?

Let’s explore……….Insulin is a hormone made by the pancreas in the body. This hormone helps your body absorb and use glucose from the foods you eat. When you don’t have enough of this hormone in your body or this hormone is not working properly, it leads to a condition where the sugar level in the blood is too high – hyperglycemia, or too low –hypoglycemia.

A lot of people with hyperglycemia need insulin to maintain normal blood sugars. Unfortunately, studies show that more insulin in the body can result in weight gain. To make matters worse, more weight makes diabetes worse, and this leads to a need for more insulin, and the deadly cycle continues.


The Science behind Insulin, Weight Gain, and Diabetics

Though studies show that most people with diabetes also suffer from obesity, and obesity is a predisposing factor in people who already have diabetes, there are different ways through which diabetes can cause weight gain. The problem with this gain in weight is the fact that it increases the risk of complications related to diabetes.


Before you start looking for ways to lose this extra weight, it is important to understand why people with Type 2 diabetes tend to gain weight, especially when using insulin. There are two ways in which insulin can contribute to the addition of extra pounds in the body:

  • Insulin Resistance : The first thing you need to know about insulin is that it a fat storing hormone (1). High insulin levels in the blood mean that a lot of sugar is being turned into fat. If you eat as you were eating before the use of insulin, chances are that the excess sugar will be stored as fat in the cells. This will lead to weight gain. Normally, your body is extremely efficient in using the sugar from your food without converting into fat. When you start using the insulin for your diabetes, your body is unable to use all the sugar and starts to convert the excess of it into fat. This is how excess fat comes around.
  •  

  • A Side Effect of Insulin Therapy : When you use insulin, it stabilizes your blood sugar levels. But, at times, it causes a sudden decrease in your blood sugar levels, something called hypoglycemia. To prevent hypoglycemia, people with diabetes eat more food because when your blood sugars are low it gives your body the feeling that you are hungry. Insulin has been found to increase the feeling of hunger and this also contributes to more weight gain (2). Additionally, insulin is known to reduce your metabolism rate, which further increases the stored fats.

The science is simple, if there is increased intake of food, then there is an increase in absorption of sugars. When you use insulin, you might eat more than usual and the foods you eat will be stored in the body as fat because of the high insulin levels that you are injecting yourself with.

People living with diabetes are at a significantly higher risk of dying from a heart attack than just from their diabetes alone. This increase in weight gain and stored fat further increases this risk of heart problems.


Other Causes Of Weight Gain For People With Diabetes

Apart from the insulin use and the resulting weight, there are two main reasons that make people with diabetes more prone to weight gain.

  • Food Choices : With or without diabetes, the choices of food you make can greatly affect your weight and sugar hemostasis. This is why there are diets designed for people prone to have these issues. If you have diabetes, then you can follow a diet which includes foods that lower blood sugar levels and are more conducive to better health. Just because someone is taking insulin, and the insulin helps “control” blood sugars, this does not give people a free hall pass to eat whatever foods they would like. While blood sugar may be more controlled with insulin, the bigger risk is heart disease.
  •  

  • Lack Of Exercise : When sugars are stored in the body as fats, they are only used when energy is required. If your daily activities are not enough to encourage your body to start burning off these fats, chances are that you will only continue to add extra pounds. Even if you are sticking to a healthy diabetic diet, if there is not enough physical movement, your calorie expenditure will be low. This translates to more fats being stored in the body and a general increase in weight over time. Whether you do proper exercise or increase your daily steps; using more calories will keep your weight in check. One caveat to this is that if you find yourself exercising and becoming overly fatigued because of this exercise, you could be struggling with inflammation inside the body. This inflammation should be addressed and controlled first before continuing with exercises where you feel “overexerted”, as this will only make the inflammation worse and cause more fatigue.


Damages Caused By Increasing Then Reducing Insulin For Weight Loss

There are people who skip insulin pumping or injections as a way of losing weight. As discussed, the use of insulin can cause weight gain. Naturally, the lack of insulin will have the opposite results. There have been many cases of people with diabetes not using insulin or reducing the use of it to lose a few pounds. Though it does generally deliver, there are other effects that are not all that desirable and this is not a particularly safe method for weight loss.

Your body uses insulin to aid the delivery of blood sugar into your cells where it is used or stored. If there is a need for energy, the sugar is used. If there is no need for energy, the sugar is converted into fats and stored. When people with diabetes reduce the use of insulin, the blood sugar is not absorbed and is eliminated through urine. This can cause great weight loss and explains why people with diabetes use this as a weight loss option but because of the side effects, this is not a suggested method because it can be quite dangerous.

Even though you might get the results you want, chances are that you will develop other health issues in the process. Excess sugar in the blood can damage your organs. The following are some of the risks of decreasing or skipping the use of insulin for weight loss or for whatever reason.

  • Reduction or lack of insulin can lead to increased diabetic ketoacidosis. This is a condition where acids build up in the blood and can lead to a comma or be fatal.
  • You risk having more emergency visits to the hospital.
  • You will be at a higher risk of infections.
  • The risk of developing early diabetes complications is high. This includes kidney disease, heart disease and nerve damage among others.

When you shift back to the use of insulin, now your body needs a lot more insulin to keep your blood sugar levels under check. As a result, you again start gaining weight and the cycle continues. This is called the ‘yo-yo effect’ (3).


Natural Ways To Lose Weight For Diabetics

It is important to understand that decreasing or skipping the use of insulin will not help you lose weight in a healthy way. You will lose weight but will also increase the risks of developing other conditions as well as damaging your body.

Healthy weight loss has a number of benefits. If you lose between 10 to 15 pounds, you might benefit from lower blood sugar, better cholesterol level, lower blood pressure, increased energy, brighter moods and reduced stress on your feet, ankles, knees, and hips.

The following are some of the natural weight loss methods that can be used by people with diabetes

  1. Start eating a more healthful diet:
  2. The first place to start is eating right. Food plays a major part in the levels of blood sugar in your body. This is why you should choose foods that are in line with what is required by the body. Instead of eating sugary or starchy carbohydrates, you should concentrate on those with fiber such as vegetables and whole grain bread.

    Here are some of the suggested food choices for people with diabetes (4):

    • Fresh vegetables, raw, grilled or boiled
    • Dairy, especially greek yogurt, organic or grass-fed
    • Fresh fruits, raw or as a salad
    • Natural sweeteners, instead of white sugar or artificial sweeteners
    • Whole grains, like quinoa and brown rice
    • Seafood and fish oil (particularly salmon)
    • Vegetable and fish oil for cooking
    • Unsalted and unroasted nuts and seeds
    • Eggs
    • Chicken, grilled or boiled (nitrate free, grass fed)


    Below is a food pyramid that we created specifcally for people with diabetes that gives you a better idea as to what foods and food groups you should be eating to better manage a diabetic diet and to reduce inflammation.

  3. Start Incorporating more “Movement” into your life
  4. Working out has many benefits including the maintenance of normal blood sugars. If you are active enough, you will keep the extra pounds off. Weight is not a friend of diabetes and any extra can lead to complications. If you are currently not active, you will need to talk to your doctor to get an idea of the limits you should not cross. If you are already active, you can aim for about 2.5 hours every week of moderate exercises such as aerobics and brisk walking. Keep in mind what we suggested earlier about not exercising strenuously to the point you are tired until you get your inflammation under control first.

    When you are ready, to lose weight, you will need more physical activities and this can include strength training. You can use hand weights, machines, and your own body. Exercises help in burning the sure in your blood as well as the stored sugar in the form of fat. A good workout plan will make sure you are not gaining weight and you remain healthy.

  5. Other Suggested Lifestyle Modifications
  6. A number of lifestyle choices can help you lose weight and reduce reliance on insulin:

    • Reduce stress by doing yoga and meditation. Stress is a known risk for weight gain and increased inflammation.
    • Eat five or six small meals instead of eating two or three big ones which can help balance out the highs and lows of your blood sugar swings.
    • Drink plenty of fluids to improve your blood sugar control, prevent dehydration and improve metabolism.
    • Natural items like cinnamon, turmeric, garlic, ginger, and apple cider vinegar are known to help with weight loss and sugar levels.

Let’s be honest. There is not a person on this planet that wants to take insulin unless they absolutely have to. I have been fortunate enough to have clients who were on insulin and we able to come off of it…so I know it’s possible. No one ever said it was easy….although it could be (depending on how long you have been insulin reliant)!

Whether you just started taking insulin, you have been taking it for years, or you are someone who never wants it to come to that point, the sooner you are able to implement any of the suggested lifestyle changes mentioned above, the more likely you are able to reverse this problem. Implementing the suggestions mentioned above by itself will very likely help you start losing weight, but by avoiding ever having to take insulin or by reducing the amount that you have to take, this will only help you further improve your ability to lose weight. Please note that I am not suggesting you just stop taking your insulin, I am only suggesting you speak with your doctor and come up with a plan for making that happen.

 
 

References

Insulin and Insulin Resistance (1)
 
Insulin levels, hunger, and food intake (2)
 
Consequences of Weight Cycling (3)
 
What Can I Eat? (4)
 
 
 

diabetes-superfood

Top 10 Diabetes Superfoods

diabetes-superfood
 

Diabetes affects your blood sugar lowering system and almost all of your organs. Normal blood sugars are very important in the body but when left uncontrolled, they can be extremely dangerous. Each time blood sugar levels rise, your body and its organs are being overworked. This is where damage starts to take place internally. Keeping these blood sugar levels in check is a critical component to maintaining your long term health. Wouldn’t it be great if you were superhuman and you could eat whatever you wanted and lowered your blood sugars using your magical powers?!

While we all have some form of superpowers, it’s very likely that lowering your blood sugars on command is not one of them. And I’m not talking about using insulin either…that’s cheating!
One superpower that we all possess is our ability to choose the right foods for our body. While different people with Diabetes can eat different things, it’s probably a good idea to use this superpower to eat “Super Foods”. A Superfood is a nutrient-rich food considered to be especially beneficial for health and well-being .

The following are some of the superfoods that can greatly benefit a person living with Diabetes or Pre-Diabetes. These foods have different benefits that include anything from increasing fiber intake, to providing your body with healthy fats that it needs, to helping improve antioxidants in the body. Some of them do all of the above! Please note that it is important that you figure out which foods work well with your body, but these Superfoods below are packed with powerful nutrients that your body will thank you for.

 

avocado for diabetes

1. Avocado

Research indicates that avocados are not only safe; they are also a great way to manage diabetes and improve overall health in general. Avocados are low in carbohydrates and this means they do not raise your blood sugar levels. The fiber and fat content of an avocado takes longer to digest and in the process, this slows down the absorption of other carbohydrates while helping you feel fuller longer. This helps in maintaining normal blood sugars and prevent BG spikes.
In one research, 12 diabetic females were given an avocado based diet for 12 weeks. After 12 weeks, their blood sugar levels and blood cholesterol levels were checked. Researchers found that not only did avocados lower the blood sugar levels but also decreased the cholesterol levels by 16% (1).

 

goji berry for diabetes

2. Goji Berries

Studies have shown that goji berries can help lower triglyceride and blood sugar levels in Diabetics. Eating these berries also increases good cholesterol in the body. These berries can also help prevent the development of Diabetes complications like Diabetic retinopathy. One huge benefit of adding goji berries to your diet is their potential to help you lose weight- mainly due to their high fiber content. This is particularly helpful in individuals with type 2 diabetes (2). There are some reports that have come out recently that suggest that you should not eat goji berries if you have issues with “leaky gut” or arthritis.

 

Mulberries for diabetes

3. Mulberries

Research shows that mulberry contains phytochemicals that can help the body stabilize blood sugar levels (3). These chemicals slow the process of carbohydrates breakdown and this consequently slows the rate at which sugar is absorbed into your blood. The antioxidants in mulberries are effective in increasing the body’s ability to prevent diseases and fight inflammation.

Golden Berries diabetes

4. Golden Berries

The golden berry has compounds that prevent the sugar breakdown, which consequently lowers your sugar levels in the blood. The addition of golden berries to foods for people with Diabetes can potentially help them with better blood sugar control.

 

fish and fish oil diabetes naturally

5. Fish and Fish Oils

Fish and fish oils, especially those low in mercury, can be added to a Diabetic diet due to their multitude of benefits. Fish and related oils contain Omega fatty acids that help in reducing inflammation- one of the greatest evils in Diabetes sufferers. Inflammation is known to make Diabetes worse and Omega fatty acids can help alleviate this situation. The addition of fish also prevents other health issues such as the development of stroke and heart attack.

 

Walnut diabetes cure

6. Walnut

Walnuts contain alpha-linolenic acid, a polyunsaturated fatty acid proven to reduce inflammation. The vitamin E, fiber, Omega-3s and L-arginine in Walnuts can help in reversing the progression of diseases such as Diabetes and heart-related conditions.

 

Pomegranate cure diabetes

7. Pomegranate

The pomegranate fruit is packed with antioxidants such as polyphenols. People with diabetes can drink pomegranate juice or eat from the fruit directly and this will improve the health of the arteries and reduce the uptake of bad cholesterol. Even though the fruit has carbohydrates, for most people it will not increase their blood sugar levels, especially if taken in moderation.

 

Dark Chocolate heals diabetes

8. Dark Chocolate

Dark chocolate is full of flavonoids. According to medical research, flavonoids have the ability to improve sensitivity to insulin and reduce insulin resistance (4). Moreover, it also helps drop fasting blood glucose and eliminate blunt craving. Additionally, the flavonoids also help reduce the risk of stroke, heart attacks and maintain a healthy blood pressure. Unfortunately, this does not work with milk chocolate also. Organic, dark chocolate is best.

 

Flax Seeds for diabetes

9. Flax Seeds

There are studies that show that flax seeds can help in stabilizing blood sugars. Taking a tablespoon of ground flax seeds on a daily basis for a month has been found to improve triglycerides, fasting blood sugars, hemoglobin A1C levels and good cholesterol in people with Diabetes.

diabetes superfood Garlic

10. Garlic

There are studies that show that flax seeds can help in stabilizing blood sugars. Taking a tablespoon of ground flax seeds on a daily basis for a month has been found to improve triglycerides, fasting blood sugars, hemoglobin A1C levels and good cholesterol in people with Diabetes.

 

Not only are these SUPERFOODS good for you, they taste great too. If you are going to eat foods, you may as well eat foods that not only taste good but that will also help you better manage your blood sugars and your overall health. You can pick almost everything on this list at your local grocery store or health food store. Enjoy!

Please comment if you think there should be something else on this list. Do you know of any other Diabetes superfoods you can share with the group? If you know anyone who can benefit from this list, please share it with them.

 
 
References

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156450/
http://www.ncbi.nlm.nih.gov/pubmed/11718678
http://www.ncbi.nlm.nih.gov/pubmed/18716168

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