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The 3 Best Diets for Type 2 Diabetes

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When you get diagnosed with type 2 diabetes, lifestyle changes are the first thing your doctor will recommend as a treatment option. And, since your diet is a big part of your lifestyle, some dietary changes will likely be necessary. Here are the three best diets for type 2 diabetes.

The DASH Diet

Typically used to lower blood pressure, the DASH diet (Dietary Approaches to Stop Hypertension) can also be useful to people with type 2 diabetes. The diet is plant-focused and is rich in vegetables, fruit, nuts, low-fat dairy, lean meat, nuts, fish, and healthy fats.

The fact that it’s used to fight hypertension is a big plus, as the link between hypertension and diabetes has been well documented.

The Mediterranean Diet

Another great diet for diabetics, the Mediterranean diet is rich in fruit, vegetables, nuts, seeds, whole grains, seafood, and olive oil. It allows you to eat eggs and dairy in moderation, while it reduces red meat to only a couple of times a month.

The reason why this diet is so good for people with diabetes is because it completely cuts out simple sugars like ice cream and sugary drinks. It also eliminates trans fats, refined grains, and refined oils.

Carbohydrate Counting

Recommended by the American Diabetes Association, carb counting isn’t a traditional diet, but rather a way to manage your glucose levels. Check with your doctor how many carbohydrates you should eat in every meal and ask for a personalized meal plan.

The Bottom Line

So, there you go – the best diets for type 2 diabetes. By following any of these diets, you will keep your glucose levels in check while getting plenty of healthy nutrients.

5 Foods You Should Avoid If You Have Prediabetes

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Getting diagnosed with prediabetes doesn’t mean you’ll necessarily develop diabetes. There are still plenty of things you can do to get on the right track, and the first one is changing your diet. To help you start, here are some foods prediabetics should avoid.

Honey

People see honey as a healthy alternative to white sugar. However, when it comes to blood glucose, all of these sweeteners – honey, brown sugar, and coconut sugar – are equal. You’re better off with sugar substitutes like Stevia and Splenda.

Dried Fruit

Another fruit that’s often deemed healthy, dried fruit is actually packed with sugar. This is because during the dehydration process all the sugar gets concentrated. And, although it’s certainly better for you than a candy bar, fresh or frozen fruit are much better options.

Smoothies

Since they are so easy to consume, it can be easy to lose track of how many carbohydrates are in one smoothie. If you really want to keep drinking smoothies, make sure you’re using foods that are rich in protein and fiber like Greek yogurt, whey protein, and nuts.

Cereal

One of the most popular breakfast foods, cereal is also one of the worst foods prediabetics should avoid. It’s packed with carbohydrates but lacks fiber and protein. Go for whole-grain oatmeal with milk and almonds.

Alcohol

Wine may be good for your heart, but research shows that there is a significant link between alcohol consumption and diabetes. Reduce your alcohol intake and go for low-calorie drinks like wine instead of cocktails or beer.

Final Word

So, there you have it – five foods prediabetics should avoid. While you can still eat these from time to time, make sure they don’t play an important part in your diet.

Diabetic Women May Be at Risk of This Dangerous Eating Disorder

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Diabulimia is a term that describes an eating disorder that mainly affects people suffering from diabetes. What happens is that some diabetic women are known to skip or reduce insulin injections in an attempt to lose weight. This can be dangerous in many ways.

This article lists some of the main causes, symptoms and health consequences of this eating disorder that affects diabetic women.

Who Gets It

Women with type 1 diabetes are twice as likely to develop an eating disorder. Eating disorders don’t have a clear causation, but you’re more likely to get if they run in the family. Also, stress or trauma may trigger an eating disorder.

Symptoms and Signs of Diabulimia

Emotional

  • Neglect of diabetes management
  • Increased anxiety about appearance
  • Avoiding diabetes related appointments
  • Very strict diet rules
  • Depression and/or anxiety
  • Avoiding certain foods, especially sugar-rich foods
  • Preoccupation with calories and weight
  • Rigid exercise regiments

Physical

  • Sudden, unexplained weight loss
  • Multiple DKA (diabetic ketoacidosis) episodes
  • Fatigue and lethargy
  • Persistent thirst and frequent urination
  • A1c (glycosylated hemoglobin) of 9.0 or higher
  • Low sodium and/or potassium
  • Dry skin and hair

Health Consequences of Diabulimia

Diabulimia is classified as a mental disorder and physicians can only recognize it from the patient’s behavior, as there’s no separate diagnostic code for it in the diagnostic manual. Additionally, human bodies are very resilient and they can function with very high blood sugar levels for a long time. However, this disorder may cause severe complications and its early diagnosis and treatment is crucial.

Some of the complications include

  • Muscle loss
  • Dehydration
  • High blood sugar levels
  • High cholesterol
  • Nerve damage that can cause numbness in hand or feet
  • Bacterial skin infections
  • Confusion

Final Thoughts

Diabulimia is an eating disorder that affects diabetic women, mostly those with type 1 diabetes. It can be successfully treated as long as it is properly diagnosed. If you notice any of the listed symptoms, make sure to contact your physician for further investigation.

Can Strength Training Help Improve Insulin Sensitivity?

One of the first things your doctor will suggest after you’ve been diagnosed with type 2 diabetes is to change your lifestyle. And, a big part of this recommendation is related to your levels of physical activity. But, why does exercise help diabetes? According to research, the most likely reason for this is insulin sensibility.

In this article, we will be exploring the link between exercise and insulin sensitivity.

What Is Insulin Sensitivity

As most people know, insulin plays a vital role in regulating our blood sugar levels. It’s secreted by our pancreas to help carry glucose throughout our body to the muscles, cells, and fat.

Insulin sensitivity determines how sensitive our bodies are to insulin’s effects. Most people with type 2 diabetes have low insulin sensitivity (also called insulin resistance). When this happens, insulin can’t transfer the glucose to the needed spots, so it keeps accumulating in our bloodstream and our body keeps releasing insulin. But, since we’re insulin resistant, that leads to high blood sugar, or hyperglycemia.

Exercise and Insulin Sensitivity

A study from February 2018 published in the American Journal of Physiology explored how resistance training can improve our insulin sensitivity. The scientists specifically looked at APPL1 – an important protein that plays a vital role in glucose absorption.

To see how this protein is affected by exercise, the researchers used two groups of rats – one healthy and the other with type 2 diabetes. At the beginning, the diabetes group had higher insulin resistance and lower APPL1 expression. After simulating the effects of resistance training in both groups, the scientists found that both insulin resistance and APPL1 expression improved in the diabetes group.

Conclusion

So, does this mean there is a connection between exercise and insulin sensitivity? While we do need more research to see which types of exercise work best, people with type 2 diabetes should feel encouraged to introduce regular workouts into their lifestyles.

How to Plan Your Meals If You Have Hypoglycemia

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If you have problems with your blood sugar levels, regulating your diet should be a top priority. Low blood sugar (hypoglycemia) requires some specific dietary changes to avoid problems like headaches, trembling, anxiety, and even coma.

Here are some dietary tips for hypoglycemia.

Breakfast

You should have your breakfast as soon as you can, since your sugar levels typically drop during the nighttime. Try to avoid sugary drinks like juices, as they can spike your sugar levels. Here are some breakfast foods you should go for:

  • Whole-grain toast with hard-boiled eggs;
  • Oatmeal with sunflower seeds, cinnamon, and berries;
  • Greek yogurt with honey, berries, and oatmeal.

Cinnamon is especially important here, as studies suggest that it can lower our sugar levels.

Lunch

One of the most important dietary tips for hypoglycemia is to have a diet rich in protein and healthy fats. Here are some lunch ideas:

  • Chicken, tuna, or tofu sandwich with salad leaves on whole-grain bread;
  • Vegetable and chickpea salad;
  • Grilled fish served with baked sweet potatoes and a side salad.

It’s important not to substitute sweet potatoes with white russet potatoes, as the latter have a much higher glycemic index.

Dinner

Your evening meals should be small and rich in protein and complex carbs. Lean meats and whole-grain oats are always welcome.

  • Tofu or chicken with vegetables and brown rice;
  • Salmon with salad or steamed vegetables;
  • A bean stew with kidney beans, lentils, tinned tomatoes, and chickpeas.

The Bottom Line

So, there you have it – our key dietary tips for hypoglycemia. Remember to eat frequent meals, go for foods with lower GI, and cut back on alcohol. You should also avoid high sugar foods like sugary drinks and snacks.

4 Good Reasons Why Diabetics Should Eat Fruit

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If you are newly diagnosed with diabetes, you might be uncertain about what you should eat. After all, there is a lot of conflicting information out there. You might have heard that you should cut back on sweet things altogether.

But this is inaccurate and even dangerous. Experts say that diabetics should eat fruit regularly to maintain their health.

Consuming fruit has a number of important benefits. It can help you manage your diabetes. So here are some of the most important ways fruit can improve your health:

1. Fruit Can Help You Lose Weight

Weight management is extremely important if you have diabetes. Hence, people with this diagnosis have to be careful about choosing the right diet.

People who eat a great deal of fruit are less likely to become obese. Additionally, adding fruit to your diet is a good way to get rid of some extra pounds. Kiwi and pineapples are among the best options for losing weight.

2. It Also Keeps You Safe from Heart Disease

Diabetics should eat fruit to protect their cardiovascular health. After all, diabetes increases your risk of having a heart attack. But eating berries, oranges and cantaloupes can help protect your heart.

3. Fruit Contains Fiber

Diabetes tends to come with heart problems and irregular blood pressure. But research shows that fiber can help keep you safe from cardiovascular disease. It also lowers your blood pressure and your cholesterol levels.

4. You Can Reduce Inflammation by Eating Enough Fruit

Doctors say that inflammation and diabetes form a vicious cycle. Inflammation can make you resistant to insulin. Furthermore, diabetes puts you at risk of inflammation.

Hence, it’s a good idea for diabetics to choose food that reduces inflammation. Plums and peaches are a great choice for this.

5 Dietary Habits That Can Make Your Diabetes Worse

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Diabetes affects every aspect of your life. Your lifestyle choices have a significant influence on the progression of your disease.

Regular sleep, daily exercise, and a balanced diet can improve your overall health. But there are also some habits that can make your diabetes worse. An unhealthy way of eating can do a lot of damage.

So what are the right dietary habits for diabetics? Here are some easy tips that could help you stay healthy.

1. Never Skip Breakfast

Studies show that skipping breakfast can increase your risk of diabetes. But why is that?

Skipping a mean causes insulin resistance. Although this condition is temporary, it can turn chronic over time.

2. Avoid Snacking Late at Night

Late-night snacks can have a bad impact on your blood sugar levels. This can lead to complications down the line. So try replacing midnight snacks with herbal tea.

3. Don’t Overeat

Portion control is extremely important for people with diabetes. Pay attention to your blood sugar levels and avoid large meals.

4. Don’t Forget to Eat

Missed meals are also very damaging to your health. After all, they cause dangerous fluctuations in your blood sugar levels.

5. Avoid Too Much Protein

Protein is an important part of maintaining a balanced diet. However, overindulging in protein-rich foods is a bad idea. Doctors say that eating too much protein has a bad effect on your blood sugar.

A Final Word

A few simple changes can do a lot to maintain your health. Hence, it’s crucial to identify the eating habits that can make your diabetes worse. Paying attention to the way you eat will also improve your health in other ways.

The Ultimate Cheesecake Recipe for Diabetics

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If you have diabetes, it can be hard to enjoy a delicious dessert without worrying about spiking your blood sugar levels. However, with enough care, skill, and patience you can create your own treats that are both tasty and low in sugar.

Here is our cheesecake recipe for diabetics.

What You’ll Need

As you’re about to see, this recipe is created to have the lowest glycemic index possible. Keep in mind that you can replace Swerve with any similar sugar substitute to reduce your carb count even further. Here is what you’ll need for this cake:

  • 3 whole eggs;
  • 1 egg yolk;
  • 24 oz. cream cheese;
  • ½ cup sour cream;
  • 2 tsp. vanilla extract;
  • 1 tsp. vanilla liquid stevia;
  • 1 tsp. lemon juice;
  • 1/3 cup powdered sugar substitute (for example Swerve);
  • 1 tsp. baking powder;
  • ¼ tsp. salt

How To Make It

Here’s how to make this delicious and healthy cheesecake.

  • Use a hand mixer to combine all the ingredients until the texture becomes smooth.
  • Pour the batter in a greased 8-inch springform pan and wrap the bottom with aluminum foil.
  • Put your springform pan in a larger roasting pan, then pour hot water into the roasting pan. Water should be about halfway up its sides.
  • Bake for around 45 minutes in an oven preheated to 325°F. Turn off the oven after 45 minutes and leave the cheesecake to rest for one hour in the oven.
  • Remove from the oven, cover with plastic foil and refrigerate for at least two hours.

Final Word

So, there you have it – our healthy cheesecake recipe for diabetics. You can top the cake with sugar-free maple syrup or whipped cream and enjoy it guilt-free.

Why Yoga Is the Best Exercise for Diabetics

Exercise is one of the top ways that people with diabetes can protect their health. After all, a sedentary lifestyle can lead to weight gain and blood pressure issues. But what is the best exercise for diabetics?

The Perks of Yoga

Research indicates that yoga can be beneficial to diabetes patients in a number of ways.

It Is a Great Way to Achieve Weight Control

Some dieting methods may not be safe for people with diabetes. But yoga can help anyone avoid weight gain and it doesn’t tax the body. It’s also a very low-risk exercise, even for people with mobility problems.

Yoga Also Helps Control Blood Sugar Levels

According to the Journal of Yoga and Physical Therapy, yoga improves glucose levels even in the case of severe diabetes.  It can also keep blood pressure levels and cholesterol levels under control.

It’s important to keep in mind that yoga includes breathing exercises. This is one of the reasons that many consider it to be the best exercise for diabetics. After all, breathing exercises are a great way to protect your cardiovascular health.

It Can Help Lift Your Mood and Outlook

Diabetes can come with mood swings and feelings of dread and uncertainty. Many diabetics feel disoriented and discourage, especially if their diagnosis is still new. Yoga is a great way to start getting your life back on track.

You Can Match It to Your Own Pace

People with diabetes need to take care to match their exercise regime to blood sugar fluctuations. Additionally, many diabetics have to deal with joint pain. This limits their exercise options considerably.

But whatever your individual needs may be, a good yoga instructor will be able to match them.

The Ultimate Diabetes-Friendly Smoothie Recipe

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If you have diabetes that doesn’t mean you have to give up good foods. Vegetables and fruits are highly recommended because they are jam-packed with essential nutrients and they usually don’t contain that many calories.

Those with diabetes also need to ingest lots of dairy foods because of their rich content of probiotics and calcium. Such foods include Greek yogurt, kefir, and low-fat milk.

Diabetes-friendly smoothies are a fun and delicious way of eating all these foods. You just need to keep it healthy and avoid the extra sweeteners.

What’s the Ultimate Recipe?

It’s really a hard question to answer. Everyone has their own preferences when it comes to choosing fruits and mixing them with other ingredients. Strawberries and peaches are usually on everyone’s top five fruits list, so let’s try with this one.

You need a cup of frozen peaches and strawberries, a cup of original Almond milk, and no more than 3.5 ounce Berry Chobani Champions Greek Yogurt. Mix them all together in a blender.

Go Man Go

Among the most popular diabetes-friendly smoothies is the one where mango plays the lead role. Take one fresh mango, remove the skin and the pip, and cube it. Add a peeled and chopped banana, a cup of rice or almond milk, and a cup of Greek yogurt for the ultimate diabetes-friendly smoothie recipe.

Conclusion

Even though you can’t really go wrong with diabetes-friendly smoothies, you should play around and make your own perfect recipe. We’ve offered you two, just to get you started and inspire you to be creative!

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