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Top 6 Amazing Herbs to Kill Diabetes
1. Basil One herb you should add to your pantry is basil. It is not only fragrant, but it can also lower blood sugar because of its high flavonoid content. 2. Chamomile This herb does not just lower blood sugar levels, but it also prevents complications due to the disease. Chamomile does so by removing excess sugar in the blood and transferring it into the liver instead. 3. Cumin Her's one spice that you should start adding to your dishes. Cumin can lower both blood sugar and cholesterol levels. It is recommended to diabetics because it has a positive effect on advanced glycation end products, which are lipids or proteins that are harmful to the body. 4. Cinnamon Several studies have already proven that this spice can lower blood sugar levels. Although more research is needed, cinnamon's phytonutrients can effectively decrease inflammation – one of the causes of diabetes. Plus, it also aids in weight loss. 5. Turmeric This is related to cumin, but turmeric has gained popularity because of several studies that support its many uses for our health. One of these uses is its ability to lower blood sugar. It is a potent spice for preventing inflammation, particularly signals that are overactive in diabetes, including cytokines. 6. Cayenne If you're looking for something spicy, don't overlook cayenne spice. Because of its heat, it can increase the body's metabolism upon ingestion. As a result, burning fat becomes much faster and easier. Cayenne not only reduces blood sugar levels, but also blood cholesterol and formation of blood clots that can harm the body.
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Top 7 Super Drink That Help Fight Diabetes
1. Water Water is essential in fighting many diseases, including diabetes. People who drink more than 34 ounces of water a day lessen their chances of developing hyperglycemia in the next 10 years. But don't worry, 16 ounces of water a day will do. 2. Chamomile Tea No calories, big flavor, and a boatload of antioxidants have made chamomile tea trendy for health reasons, especially for diabetics. Regularly drinking chamomile tea may help lower blood sugar in addition to preventing complications including nerve and circulatory damage, kidney disease, and blindness that can occur due to the condition. 3. Almond Milk This drink can help lower blood sugar. Almond milk is not only devoid of cholesterol, but also low in sugar content, making it doubly beneficial for diabetics. Just make sure that you drink the unsweetened type to help your body regulate your blood sugar levels. Throw in half a banana and a spoon of peanut butter to make a smoothie that will help stabilize fluctuating sugar. 4. Apple Cider Vinegar This is another great concoction to control blood sugar. It has been show to suppress complex sugar activity and improve insulin sensitivity after meals. It also aids in metabolism and weight loss, which are extra perks for diabetics. Vinegar is perfect after eating lots of carbohydrates, since it improves insulin sensitivity through decreasing blood sugar and insulin responses. Plus, vinegar can help you lose weight as it helps you feel full right after meals. 5. Black Tea Because of the high antioxidant content of black tea, this super drink can help decrease one's risk of developing diabetes by 16 percent. Drinking up to four glasses of black tea every day does the trick. Tea may also help reduce your risk of stroke and heart disease. 6. Coconut Water A better alternative to sports drinks is coconut water. It is great for a diabetic because it is low in sugar and is plenty rich in minerals and vitamins which actually work to stabilize sugar. 7. Hot Chocolate Make yourself some hot chocolate with almond milk: it's a fantastic excuse to indulge in chocolate. Cocoa has been shown to improve glucose metabolism and decrease blood pressure. Use highly nutritious, low-fat, low-sugar almond milk and add dark cocoa powder.
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Top 10 Food That Improve Your Blood Circulation
1. Dark Chocolate Cocoa contains flavonoids which is naturally found in plants and fruits and has been well linked to improving blood circulation. Dark chocolate rich in natural flavonoids improves blood circulation when compared with white chocolate with no flavonoids. 2. Sunflower Seeds Sunflower seeds are rich in vitamin E which is shown to help keep blood cie clots from forming. They are great at helping improve circulation. Likewise so are foods such as olives, nuts and pumpkin seeds. 3. Garlic Garlic has many uses and one of them is it cleanses the blood and helps prevent plaque build-up. Other foods in the bulb group such as radishes, onions and leeks are also good at stimulating blood flow. 4. Cayenne Pepper Cayenne is available as a fresh pepper or dried spice and has been associated with increasing metabolic rate and strengthening arteries and blood vessels. Cayenne pepper is best eaten raw in salads or juiced. 5. Goji Berries Goji berries can be found in natural health stores and look similar to raisins. They are high in fibre to help boost the immune system as well as increasing blood circulation. 6. Oranges Oranges and other citrus fruits high vitamin C are natural blood thinners and are said to strengthen capillary walls and prevent plaque build-up which leads to poor circulation. 7. Root Ginger Ginger is known for helping nausea and digestion problems as well as increasing blood circulation. Ginger can be eaten raw or added to foods or why not try ginger tea. 8. Ginko Biloba One of the world's oldest surviving tree species, Ginkgo biloba dilates blood vessels and in doing so increases blood flow. It is also thought to increase blood flow to the brain. 9. Avocados Avocados contain heart-healthy omega 3 fatty acids which research has shown to support the cardiovascular system and increase blood circulation. 10. Watermelon Watermelons are rich in lycopene klewhich is a natural antioxidant linked to improving circulation. Lycopene is a natural pigment which gives certain foods their reddish colour. Tomatoes, pink grapefruit and apricots also contain lycopene.
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Top 10 Superfood To Reverse Type 2 Diabetes
If there's a silver lining to having type 2 diabetes it's that you can make a noticeable difference in your condition by the foods you eat each day. These superfoods have been identified as being some of the very best you can eat, and will not only provide help for your diabetes, but will support a healthy and active lifestyle that will help bring you to a healthy weight, if needed. 1. Kale Much has been said about the virtue of kale in recent years, and it lives up to the hype. It provides a broad assortment of vitamins and minerals, is low in carbohydrates, and contains some protein as well. Try drinking green smoothies made with kale as a way to provide the body plenty of what it needs to function at its best. 2. Apples Diabetics should definitely heed the "apple a day" advice. This fruit seems specifically suited to help reduce the symptoms of diabetes, and keep blood sugar levels steady. They'll provide the sweetness you're wanting without causing complications, and the fiber they contain will help your digestion and keep you more fit. 3. Extra Virgin Olive Oil Using extra virgin olive oil as your oil of choice is a good switch to make when you have diabetes. It contains healthy monounsaturated fat that can help you lose weight, and does a better job of stabilizing blood sugar levels than eating a diet low in fat, or using other oils that do not contain healthy fat. 4. Beans Adding beans to many of your meals is a great way to feel full without doing damage to your blood glucose levels. They are digested slowly by the body and also contain minerals and fiber to help contribute to your overall health. 5. Almonds Almonds are the perfect snack and their crunchy, nutty taste will keep you away from less satisfying snacks that can spike your blood sugar levels. 6. Dark Chocolate Opting for dark chocolate while avoiding milk chocolate is a great step in the right direction for diabetics. It helps you avoid the sugar added to milk chocolate, while providing antioxidants that support healthy living. 7. Green Tea Drinking green tea each day will help you get the antioxidants needed to battle free radicals that can exacerbate the problems associated with diabetes. Green tea has been shown to not only be a way to prevent cancer, it contains catechins that can help you lose weight by boosting your metabolism. 8. Berries Choose any of the most popular berries found at the supermarket and you'll be helping your condition. They provide antioxidant support, fiber, and vitamins, all while ranking low on the Glycemic Index. No matter if you go with strawberries, blackberries, raspberries, or blueberries, you'll be doing your body a big favor. 9. Salmon It just makes sense to eat more salmon if you're diabetic. The omega-3 it contains helps provide a healthy ratio of omega-3s to omega-6s, an important factor to keep in mind as a diabetic. This helps protect your heart, an important consideration since your risk is double for heart disease. 10. Tomatoes Tomatoes are high in lycopene, a powerful antioxidant that helps prevent heart disease and cancer, and is of great benefit to those suffering from diabetes. They're also full of other vitamins and minerals that are of particular interest to diabetics.
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Top 12 Diabetic Herbs List - Part 1
1. Dandelion Dandelion is one of the best herbs to treat diabetes. Apart from natural compounds that act as insulin, dandelion is also rich in vitamins A and C, carotene and flavonoids. Tests conducted on diabetic mice showed that dandelion helped regulate blood sugar. Take dandelion capsules daily after meal and you can also take it in the form of tincture, tea or its powdered roots, leaves and flowers. Take 4-10g of fresh dandelion leaves daily, or 1-2 teaspoon of its liquid extracts. To make dandelion tea for diabetes management, pour boiling water on dandelion leaves and steep for 10 minutes. 2. Bitter melon Bitter melon contains a group of active compounds like momordicin and glycosides that are considered as some of the best natural herbs for diabetes. The lectin in bitter melon acts as insulin to lower blood glucose levels by working directly on peripheral tissues. Take at least 50 to 100 ml of bitter melon juice daily. Tincture of bitter melon is also readily available and you can take 1.3ml daily. In powdered form, you must take at least 1-2 grams daily as part of natural herbal diabetes treatment. 3. Fenugreek Fenugreek has been proven to be one of the best natural diabetes treatments as it is rich in fiber which reduces blood sugar in Type II diabetes. The metabolic and molecular action of Fenugreek chelates trace metals which has been seen in experimental diabetic tissues. Fenugreek seeds have also shown postprandial (after meals) hypoglycemic action on blood sugar. You must eat at least 5-30 grams of leaves of fenugreek daily. Fenugreek seeds are also available in the form of powder. Try and consume three ½ ounce seeds daily. 4. Amla or Indian Gooseberry The sour fruit of Indian gooseberry plant (Emblica officinalis), also called Amla, is rich in vitamin C and other anti-oxidants. It also contains phosphorus, iron and calcium and tests conducted on animals have shown anti-diabetic properties. Dosage of Amalaki best supplements for diabetes is one capsule daily. You can also buy Amla powder which is readily available commercially. Mix the powder in water, add some fresh lemon juice and drink the mixture daily. 5. Turmeric Turmeric consists of dried fresh rhizomes of the Curcuma family of plants. It contains curcumin as well as alpha and beta pinene, alpha- phellandrene, camphor, camphene, zingiberene, and alpha and beta curcumenes. All these compounds are known to have hypoglycemic and antioxidant activity. Powdered form of turmeric is one of the best natural supplements for diabetes. Experts recommend consuming 500-800mg of turmeric daily. You can add a teaspoon of turmeric to warm milk and drink it before bed time. 6. French Lilac French Lilac belongs to the Fabaceae family of herbs which has been used since the Middle Age as natural diabetes treatment. As a part of the list of herbs to treat diabetes, you can use French Lilac in the form of tincture, herbal infusion or teas. Drink herbal infusion of French Lilac two times a day. Top 12 Diabetic Herbs List - Part 2: https://youtu.be/zn5VLnmKrp4
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Best Cold Cereals Choice For Diabetics
1. High-Fiber Cereal - Kellogg's FiberPlus Antioxidants Cinnamon Oat Crunch Per serving (3/4 cup): 110 cal., 1.5 g total fat (0 g sat. fat), 0 mg chol., 140 mg sodium, 26 g carb. (9 g fiber, 7 g sugars), 3 g pro. - Kashi Go Lean Per serving (1 cup): 140 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 85 mg sodium, 30 g carb. (10 g fiber, 6 g sugars), 13 g pro. - Kellogg's All-Bran Original Per serving (1/2 cup): 80 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 80 mg sodium, 23 g carb. (10 g fiber, 6 g sugars), 4 g pro. 2. Flavored Flakes cereal - Kellogg's Special K Blueberry Per serving (3/4 cup): 110 cal., 0 g total fat, 0 mg chol., 140 mg sodium, 26 g carb. (3 g fiber, 8 g sugars), 2 g pro. - Kellogg's Frosted Flakes with Fiber, Less Sugar Per serving (3/4 cup): 110 cal., 0 g total fat, 0 mg chol., 160 mg sodium, 26 g carb. (3 g fiber, 8 g sugars), 2 g pro. - Kellogg's Special K Cinnamon Pecan Per serving (3/4 cup): 120 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 180 mg sodium, 24 g carb. (3 g fiber, 7 g sugars), 2 g pro. 3. Puffed Cereal - General Mills Honey Kix Per serving (1-1/4 cups): 120 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 190 mg sodium, 28 g carb. (3 g fiber, 6 g sugars), 2 g pro. - Quaker Crunchy Corn Bran Per serving (3/4 cup): 90 cal., 1 g total fat (0.5 g sat. fat), 0 mg chol., 250 mg sodium, 23 g carb. (5 g fiber, 7 g sugars), 2 g pro. - Barbara's Puffins Honey Rice Per serving (3/4 cup): 120 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 80 mg sodium, 25 g carb. (3 g fiber, 6 g sugars), 2 g pro. 4. Flavored O's cereal - Trader Joe's Triple Berry-O's Per serving (3/4 cup): 110 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 180 mg sodium, 25 g carb. (3 g fiber, 7 g sugars), 2 g pro. - General Mills MultiGrain Cheerios Per serving (1 cup): 110 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 160 mg sodium, 23 g carb. (3 g fiber, 6 g sugars), 2 g pro. - Trader Joe's Multigrain O's Cereal Per serving (1 cup): 110 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 135 mg sodium, 24 g carb. (3 g fiber, 6 g sugars), 2 g pro. 5. Bran Flakes cereal - Post Grape-Nuts Flakes Per serving (3/4 cup): 110 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 125 mg sodium, 24 g carb. (3 g fiber, 4 g sugars), 3 g pro. - Post Bran Flakes Per serving (3/4 cup): 100 cal., 0.5 g total fat (0 g sat. fat), 0 mg chol., 180 mg sodium, 24 g carb. (5 g fiber, 5 g sugars), 3 g pro. - General Mills Wheaties Per serving (3/4 cup): 100 cal., 0.5 g total fat (0 g sat. fat), 0 mg chol., 190 mg sodium, 22 g carb. (3 g fiber, 4 g sugars), 2 g pro.
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7 Supplements That May Help Diabetes
1. Chromium Chromium, a metal and an essential trace mineral, is thought to naturally help reduce blood sugar levels. It is naturally occurring in foods such as meat, fish, fruits, vegetables, spices, and whole-wheat and rye breads. As a supplement, it is sold as chromium picolinate, chromium chloride, and chromium nicotinate. 2. Magnesium Magnesium is essential for healthy bones, muscle function, normal blood pressure, and proper heart rhythm. People with diabetes tend to be low in magnesium, which is linked to lowered insulin production and more insulin insensitivity. If a blood test shows that magnesium levels are low, a supplement might be helpful. Good food sources of magnesium are pumpkin seeds, sunflower seeds, almonds, cashews, halibut, tuna, spinach, and oat bran. 3. Omega-3 fatty acids These come from foods such as fish, some vegetable oils (canola and soybean), walnuts, and wheat germ. Omega-3 supplements are available as capsules or oils. Studies show that omega-3 fatty acids lower triglycerides but do not affect blood glucose control, total cholesterol, or HDL (good) cholesterol in people with diabetes. In some studies, omega-3 fatty acids also raised LDL (bad) cholesterol. Additional research, particularly long-term studies that look specifically at heart disease in people with diabetes, is needed. Fish oil can also interfere with blood-thinning and blood-pressure drugs. 4. Ginseng Clinical trials examining the effects of American ginseng on diabetes are limited, Weiner says. However, a small study showed that taking 3 grams of American ginseng 40 minutes before a meal helped to reduce post-meal blood sugar levels. While use of ginseng short-term might be safe, it can cause side effects, including itching, insomnia, and nervousness. People with insomnia or a hormone-sensitive condition should avoid ginseng. 5. Alpha-lipoic acid ALA (Alpha-lipoic acid), also known as lipoic acid or thioctic acid, is a substance similar to a vitamin. As an antioxidant, it protects against cell damage caused by free radicals. ALA is found in liver, spinach, broccoli, and potatoes. People with type 2 diabetes take ALA supplements to help their body use insulin more efficiently. ALA has also been used to prevent or treat diabetic neuropathy (a nerve disorder). 6. Bitter melon Despite its name, bitter melon is a vegetable also found in supplement form. There is some evidence that botanicals like bitter melon have glucose-lowering properties. 7. Cinnamon In some studies suggest that cinnamon may improve blood sugar levels in some people. Try adding cinnamon - make sure it's the unsweetened kind - to oatmeal or other foods, or sprinkle it in your coffee.
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Diabetes Fruit List - Part 1
1. Berries for Antioxidants Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. Berries are a diabetes superfood because they're packed with antioxidants, vitamins, and fiber, plus they're low-GI. Three quarters of a cup of fresh blueberries has 62 calories and 16 grams (g) of carbohydrates. If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain non-fat yogurt - it makes a great dessert or breakfast. 2. Tart Cherries to Fight Inflammation Tart cherries are a low-GI choice and a smart addition to a diabetes-friendly diet. One cup has 78 calories and 19 g of carbs, and they may be especially good at fighting inflammation, too. Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases. These fruits can be purchased fresh, canned, frozen, or dried. 3. Peaches for Potassium Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. Peaches contain vitamins A and C, potassium, and fiber and are delicious on their own or tossed into iced tea for a fruity twist. When you want a snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger. 4. Apricots for Fiber Apricots are a sweet summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 g of carbohydrates. Four fresh apricots equal one serving and provide more than 50 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fiber. 5. Apples for Vitamins An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you're on the go; a small apple is a great fruit choice, with just 77 calories and 21 g carbs. Apples are also loaded with fiber and a good source of vitamin C. Don't peel your apples, though - the skins are the most nutritious part, full of antioxidants. 6. Oranges for Vitamin C Eat one orange and you've gotten all the vitamin C you need in a day. This low-GI choice comes in at only 15 g of carbohydrates and 62 calories. Oranges also contain folate and potassium, which may help normalize blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices. 7. Pears for Vitamin K and Fiber Because pears are an excellent source of fiber and a good source of vitamin K, they make a wise addition to your diabetes meal plan. Plus, unlike most fruit, they actually improve in texture and flavor after they're picked. Store pears at room temperature until they're ripe and perfect for eating. Here's a tasty treat: Slice up a pear and toss it into your next spinach salad. Diabetes Fruit List - Part 2: https://youtu.be/9pFwFHcqnd8
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Top 10 Superfoods For Diabetes Control - Part 1
1. Beans Beans are rich in fiber and you can include all kinds of beans including pinto, black, kidney, and navy beans in your diabetic grocery list. Just half a cup of beans can provide you with tons of fiber, potassium and magnesium. Beans are also ideal for vegetarians since half a cup of beans can give you as much protein as meat without the associated heart risks that come with red meat. So eat plenty of beans-dry or canned. Just make sure you rinse your canned beans before using them in your diabetic food recipes. 2. Berries Fruits All citrus fruits, berries etc are great for people with diabetes. Eat plenty of berries as they are packed with antioxidants. You can add a handful of berries to your morning cereal or smoothies. You can also add multi colored berries like blueberries, strawberries, raspberries and blackberries to low fat yogurt as an after dinner sweet treat. Do eat plenty of cranberries. Not only are they great superfoods for diabetics, they also prevent infections such as Urinary tract infections. Berries are rich in Vitamin C and fiber. 3. Sweet potatoes Sweet potatoes are not only superfoods for diabetics- they are also great foods for everyone-health issues or not. Regular white potatoes add a lot of glycemic overload in our bodies causing a sugar spike in the blood after their consumption. So replace white potatoes with sweet potatoes in all your diabetic food recipes. 4. Green leafy vegetables Green leafy vegetables like kale, spinach and mustard greens are low in simple sugars. They are also rich in iron and have low calorie values-so you can eat them guilt free every day with each meal. 5. Tomatoes Many diabetics ask their doctors whether tomatoes are allowed in their diabetic food chart. There is a bit of controversy surrounding tomatoes- they belong to a group of vegetables called nightshades that are prohibited in many diseases such as arthritis and gout. They increase the uric acid levels in the body. However, they are some of the best food for diabetes control as they are densely packed with vitamins E and C as well as Iron. Cooking tomatoes actually increases their lycopene content-so go ahead and make some nice homemade tomato sauce as part of top superfoods to fight diabetes. Top 10 Superfoods For Diabetes Control - Part 2: https://youtu.be/7aOVWUf1mos
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6 Foods That Don't Raise Blood Sugar Levels for Diabetic
1. Flaxseeds Flaxseeds are rich in fiber and omega-3 fatty acids. Adding 1 to 2 tbsp. of ground flaxseeds to your diet will not only not raise your blood sugar levels but can actually help blunt the blood sugar level's rise normally experienced after eating. The type of fiber in flaxseeds are mainly soluble and have the property of reducing your blood sugar levels as well as your blood cholesterol levels. 2. Cheese Cheese does not contain any carbohydrates, with the exception of cottage cheese and ricotta cheese, which contain small amounts, or about 3 to 4 g per 1/2 cup serving. Cheese is a good source of protein and calcium. Cheese makes a great snack that won't raise your blood sugar levels and is a good way to add extra protein to your breakfast. 3. Olive Oil Olive oil is a good source of heart-friendly monounsaturated fats, which constitute the cornerstone of the Mediterranean diet. Olive oil does not contain carbohydrates and will not directly influence your blood sugar levels. Use regular olive oil for cooking your vegetables and protein and select extra-virgin olive oil for drizzling over your salad. 4. Meat, Poultry and Fish A healthy diabetes meal plan should include an adequate source of protein at each of your meals. Lean meat and poultry constitute good low-fat options, while fish, eaten two to three times a week, can provide you with the omega-3 fatty acids your body needs to stay healthy and to prevent cardiovascular diseases. These protein sources are free of carbohydrates if you avoid the ones that are breaded or served in a sweet sauce. 5. Nuts and Nut Butter Nuts contain small amounts of carbohydrates, most of them being fiber, and therefore have a modest effect over your blood sugar levels. Cashews are the starchiest of all nuts and are not the best options with about 9 g of carbohydrates per ounce. Stick to other nuts and limit your serving size to about 1 oz., or 1 to 2 tbsp. in the case of nut butter to avoid affecting your blood sugar levels. Avoid sugar-coated nuts and select natural unsweetened nut butter. 6. Nonstarchy Vegetables Nonstarchy vegetables contain small amounts of carbohydrates, but most of these carbohydrates are fiber, which explains why they have little impact over your diabetes control. A diet rich in nonstarchy vegetables can actually help you better manage your blood sugar levels. Include broccoli, leafy greens, tomatoes, Brussels sprouts, turnips, cauliflower, bok choy, onions, mushrooms or asparagus at most of your meals to boost your fiber and antioxidant intake without compromising your blood sugars.
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Top 10 Warning Signs of Low Blood Sugar - Part 2
Top 10 Warning Signs of Low Blood Sugar - Part 2: 6. Sweating 7. Dizziness and light-headedness 8. Wandering thoughts 9. Vision problems 10. Slurred speech Top 10 Warning Signs of Low Blood Sugar - Part 1 video: https://youtu.be/QRjp3OgW3bg
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Top 7 Seafood for Diabetic
1. Salmon for Omega-3s Salmon is often at the top of the recommended list because it's high in omega-3 fatty acids, the “healthy” fats that may boost your heart, skin, brain, and more. As with most fish, you have a number of options for healthy cooking with diabetes, including poaching, broiling, and baking it in the oven at 350 to 400 degrees. 2. Trout for Fatty Acids If you know someone who fishes, hope that you get treated to a fresh trout or bass. Rainbow trout is one of those that's high in omega-3 fatty acids. Try baking or broiling trout with nonsalt seasoning or a little citrus juice. The challenge for people who are just learning to cook seafood is to not oversalt, especially because you want to aim for less than the American Heart Association-approved 2,300 milligrams (mg) of salt a day, or 1,500 mg if you have high blood pressure. Every fish variety has unique flavors, so it should be easy to make meals salt-free with just a touch of flavorful herbs. 3. Shrimp for Calorie Control Because shrimp contains relatively high amounts of cholesterol compared with other kinds of seafood, many people with diabetes who are also trying to avoid high cholesterol might skip it. But eating a healthy serving of shrimp once a week or once every two weeks won't hurt your heart or diabetes diet, especially if your overall diet is low in fat. 4. Sardines for Flavor Canned sardines are a healthy choice when you have diabetes. They're cheap and flavorful on their own - with available varieties including mustard-dill and hot pepper - or added to other dishes. Sardines are very high in calcium and vitamin D, as well as omega-3 fatty acids. This makes them an excellent food to include as part of your diabetes diet and your bone health program, as long as you read labels to find brands low in salt. They have so much flavor that you can use them sparingly as a flavoring in other dishes like soups and stews. 5. Tilapia for Protein Tilapia is a low-fat, high-protein fish that is fairly easy to find as both a fresh and frozen fillet, and it's even easier to prepare. Tilapia fillets are often thin, so they cook easily this way. A healthy prep method when you have diabetes is to use a good nonstick pan with just a little cooking spray and maybe a touch of white wine or stock. Serve fillets with a few healthy sides, like steamed or roasted veggies and brown rice or a whole-wheat roll. 6. Cod for Grilling Cod is a white fish, but it makes a slightly firmer fillet that can withstand more aggressive cooking methods such as grilling, as well as bolder seasoning. Consider marinating cod before cooking, giving it time to absorb flavors. But pay attention to the ingredients in any store-bought marinades, and skip those high in salt or sugar. 7. Other Shellfish for Portion Control The challenge of having to work to get the meat out of succulent shellfish such as crab and lobster shells makes it hard to overindulge on shellfish in your diabetes diet. Plus, shellfish is simple and healthful to prepare. Try a bay leaf seasoning in the cooking water for extra zest rather than salting the cooking liquid, and don't let diabetes keep you from getting creative - use cooked seafood in recipes from cold salads to pasta, rice dishes, and soups.
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Diabetes Signs: 10 Early Signs of Type 2 Diabetes
1. Frequent Urination Also known as polyuria, frequent and/or excessive urination is a sign that your blood sugar is high enough to start to spill into the urine. Because your kidneys can't keep up with the high glucose levels, they allow some of that sugar to go into your urine, where it draws additional water, making you have to urinate often. 2. Extreme Thirst Extreme thirst is one of the first noticeable symptoms of diabetes for some. It's tied to high blood sugar levels, which cause thirst, and is exacerbated by frequent urination. Often, drinking won't satisfy the thirst. 3. Increased Hunger Intense hunger, or polyphagia, is also an early warning sign of diabetes. Your body uses the sugar in your blood to feed your cells. When the cells can't absorb the sugar (because of a lack of insulin), your body looks for more sources of fuel, causing persistent hunger. 4. Nerve Pain or Numbness You might experience tingling or numbness in your hands, fingers, feet, and toes. This is a sign of diabetic neuropathy, or nerve damage. You are most likely to experience this after several years of living with diabetes. 5. Slow Healing Wounds There are several reasons why a wound will heal more slowly if you have diabetes. Poor circulation, the effects of high blood sugar on blood vessels, and immunodeficiency are just a few. If you experience frequent infections or wounds that are slow to heal, it could be an early symptom. 6. Blurred Vision Blurred vision occurs early in unmanaged diabetes. It can be a sign of high blood sugar levels, which cause fluid to shift into the lens of the eye. This usually resolves when blood sugar levels normalize. 7. Dark Skin Patches Dark discoloration in the folds of your skin is called acanthosis nigricans, and is another early warning sign of type 2 diabetes. They are most common in the armpits, neck, and groin regions. 8. Fatigue Excessive tiredness can develop when body constantly compensates for the lack of glucose in the cells. Fatigue also occurs as your sleep gets interrupted by the urgency to urinate. People start experiencing lower levels of energy and are chronically not feeling well. 9. Sexual Dysfunction Diabetes also damages blood vessels and nerves in the sex organs, which can lead to different sexual problems. Women can experience vaginal dryness and men can have difficulty with erection. 35 to 75 percent of men with diabetes suffer from impotence. 10. Headaches A headache can develop due to elevated blood sugar levels and is considered an early sign of hyperglycemia (high blood glucose). The symptom gets worse as condition worsens.
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5 Steps diabetes diet plan for weight loss
1. Excercise Exercise keeps off the weight. Research shows that people who increase physical activity along with reducing calorie intake will lose more body fat that people who only diet. For confirmation, look at the National Weight Control Registry (NWCR), a database of 4,000 men and women who have lost 30 or more pounds and kept it off. Only 9 percent reached and maintained their weight-loss goal without exercise. Most people in the register chose walking as their form of exercise. 2. Eat breakfast The most effective diabetes diet includes breakfast. Skipping breakfast can lead to overeating later in the day when you become ravenous. This can sabotage weight-loss plans and cause blood sugar levels to surge. Studies show that eating breakfast, especially if it's cereal, is associated with better weight loss. A common characteristic among the NWCR participants is that most of them ate breakfast. 3. Cut calories The exact number of calories that people on a diabetes diet should consume depends on a number of factors, including age, gender, current weight, activity level, and body type. A reasonable goal for people with type 2 diabetes is between 1,200 and 1,800 calories per day for women and between 1,400 and 2,000 calories per day for men. 4. Feast on fiber Does your diabetes diet include lots of fiber? If so, you're doing your type 2 diabetes a favor. Generous amounts of fiber help lower blood sugar levels and speed weight loss. In one study, adults who consumed the most fiber-rich foods had the least amount of body fat. Aim for three servings per day of fiber-loaded fruits, vegetables, beans, and whole grains. Toss fiber-rich legumes, like chickpeas and black beans, into salads, chili, and soups. 5. Eat mini-meals A diabetes diet structured with three or more small meals daily is better than a diet plan that includes only one or two big meals. Large meals can cause blood sugar levels to surge, while eating smaller meals more frequently will keep glucose levels lower after eating. Plus, a diabetes diet consisting of mini-meals spread through the day will help control hunger and calorie intake, leading to faster weight loss.
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Diabetes Diet: 8 Tricks For Cutting Down On Sugar
1. Reduce soft drinks, soda and juice For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee. 2. Don't replace saturated fat with sugar Many of us replace healthy sources of saturated fat, such as whole milk dairy, with refined carbs, thinking we're making a healthier choice. Low-fat doesn't mean healthy when the fat has been replaced by added sugar. 3. Sweeten foods yourself Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You'll likely add far less sugar than the manufacturer. 4. Check labels Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks. 5. Avoid processed food Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home. 6. Reduce the amount of sugar Reduce the amount of sugar in recipes by ¼ to ?. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar. 7. Find healthy food Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar. 8. Half of the dessert Start with half of the dessert you normally eat, and replace the other half with fruit.
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Top 10 Warning Signs of Low Blood Sugar - Part 1
Top 10 Warning Signs of Low Blood Sugar - Part 1 1. Ravenous hunger 2. Feelings of anxiety 3. Restless nights 4. Shakes and tremors 5. Emotional instability Top 10 Warning Signs of Low Blood Sugar - Part 2 video: https://youtu.be/AkJDabi9Tsc
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Top 7 low carb fruits for the diabetes diet
Top 7 low carb fruits for the diabetes diet 1. Berries for Antioxidants Whether you love blueberries, strawberries, or any other type of berries, you have the go-ahead to indulge. Berries are a diabetes superfood because they're packed with antioxidants, vitamins, and fiber and are low-carb. Three quarters of a cup of fresh blueberries have 62 calories and 16 grams of carbohydrates. If you can resist the urge to just pop them in your mouth, try berries in a parfait, alternating layers of fruit with plain non-fat yogurt — it makes a great dessert or breakfast. 2. Pears for Potassium and Fiber Pears are a low-carb fruit and a wise addition to your diabetes meal plan. They are a good source of potassium and fiber. Unlike most fruit, they actually improve in texture and flavor after they're picked. Store pears at room temperature until they're ripe and perfect for eating (they can then be stored in the refrigerator). 3. Oranges for Vitamin C Eat one orange and you've gotten all the vitamin C you need in a day. This low-carb, low glycemic index choice comes in at only 15 grams of carbohydrates and 62 calories. Oranges also contain folate and potassium, which can help normalize blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices. 4. Apricots for Fiber Sweet, low-carb apricots are a summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 grams of carbohydrates. Four fresh apricots equal one serving and provide more than 70 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fiber. Try mixing some diced apricots into hot or cold cereal or toss some in a salad. 5. Apples for Vitamins An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you're on the go — a small apple is a great fruit choice, with just 54 calories and 14 carb grams. Apples are also loaded with fiber and a good source of vitamin C. Don't peel your apples, though — the skins are full of antioxidants. 6. Peaches for Potassium Fragrant, juicy peaches are a warm-weather treat and can be included in your low-carb diabetes diet. Peaches contain vitamins A and C, potassium, and fiber. Peaches are delicious on their own or tossed into iced tea for a fruity twist. When you want a snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger. 7. Low-Carb Kiwi If you've never tried a low-carb kiwi, you might not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 grams of carbohydrates, so it's a smart addition to your diabetes diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.
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Top 7 Diabetic Friendly Smoothie Recipes Ideas
1. Low-Sugar Strawberry Smoothie Ingredients: - 8 fl oz unsweetened soy milk - 1 cup spinach - 5 medium strawberries - ¼ cup plain nonfat Greek yogurt - ? cup cooked oats (cooled) - 1 tbsp chia seeds - 1 stevia packet 2. Kale and Coconut Oil Smoothie Ingredients: - 1 tbsp virgin coconut oil - ¼ cup chopped fresh mint - ¼ cup chopped flat leaf parsley - 1 medium rib celery, chopped - ½ cup frozen organic mango - 1 cup organic kale, ribs and stems removed - Coconut Milk or Coconut Water to fill line 3. Nutty Goji Berry and Chard Smoothie Ingredients: - 12 cashew nuts - 1 tbsp goji berries - 2 cups Swiss chard leaves, chopped into 2-inch thick strips, stems discarded - ½ cup frozen strawberries - ½ cup pineapple - ½ cup Greek Yogurt - Water to fill line 4. Kiwi Pineapple Smoothie Ingredients: - 2 kiwi - ½ cup pineapple chunks - ½ cup cucumber, chopped - A handful of kale - 1 tbsp. lime juice - Coconut milk to fill line 5. Low Calorie Gingered Carrot Apple Smoothie Ingredients: - 5 g ginger - 1 medium carrot, sliced - 1 medium apple, cored and sliced - 1 T lemon juice - ½ tsp cinnamon - ¼ tsp allspice - ¼ tsp nutmeg - Water to fill line 6. Fat Burning Green Tea and Vegetable Smoothie Ingredients: - 3 Broccoli Florets - 2 Cauliflower Florets - 2 Pineapple Spears - Green tea to the fill line 7. Bloody Mary Smoothie Ingredients: - 1½ cups of low sodium tomato juice, chilled - 1 small tomato - 1 cup cucumber, pared and chopped - 2 tbsp. lemon juice - ½ tsp. Sriracha sauce - 2 tsp. worcestershire sauce - 5 ice cubes
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Top 5 Natural Alternative Treatment For Diabetes
1. Fig Leaves Fig leaves are best known for treating diabetes, but there are many other uses for the fig leaves. The big news with the use of fig leaves is that they have anti-diabetic properties. The diabetic needs less insulin when on a treatment of using the fig leaf extract. The diabetic should take the extract with breakfast, first thing in the morning. An additional remedy is to boil the leaves of the fig in some freshly filtered waster and drink this as a tea. 2. Black Seed Black seed, also known as Nigella Sativa is a cure for all diseases, except death and considered to be a miraculous cure. For seven days take 6 teaspoons of the oil. Take the oil three different times of the day. Then take 2 teaspoons in the morning and 2 in the evening for 4 days. Follow by taking 2 teaspoons of the oil for two days. Take plenty of water in the morning and rub the oil all over the body for 10 days. You must mix the oil with fruit juice. Repeat this treatment if you do not see any improvement. 3. Olive Oil By olive oil reducing the cholesterol levels, you can prevent such diseases as cardiovascular, atherosclerosis and diabetes. Prevention of diabetes begins with weight management and proper diet. Before sleeping drink 1/4 cup of olive oil. If you prefer to use lecithin, mix one tablespoon of lecithin with one tablespoon of olive oil. Keep in mind that one cup of olive oil has 2000 calories. 4. Bitter Melon Bitter Melon contains insulin like properties which help in the lowering of the blood and urine levels. It is suggested to be used frequently. The bitter melon should be juiced and then taken on an empty stomach before eating first thing in the morning. The seeds may be ground to a powder and eaten also. You can also, make a tea from the bitter melon. 5. Fenugreek Take 5-30 grams with each meal or up to 90 grams once a day. Do not take more than 100 grams as it will cause an upset stomach and make a person nauseated. Fenugreek cannot be taken at the same time as other medicines. You must wait at least one hour and preferably two before taking fenugreek. Diarrhea and gas are common side effects of fenugreek.
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Best Crackers Choice For Diabetics
1. Gluten-Free Cracker - Crunchmaster Multi-Grain Crackers, Roasted Vegetable Flavor Per serving (15 crackers, 30 g): 120 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 90 mg sodium, 23 g carb. (3 g fiber, 2 g sugars), 2 g pro. - Crunchmaster Multi-Seed Crackers, Original Per serving (15 crackers, 30 g): 140 cal., 5 g total fat (0.5 g sat. fat), 0 mg chol., 110 mg sodium, 20 g carb. (2 g fiber, 0 g sugars), 3 g pro. - Health Valley Rice Bran Crackers Per serving (6 crackers, 28 g): 120 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 40 mg sodium, 22 g carb. (1 g fiber, 5 g sugars), 2 g pro. 2. Herb-Flavor Cracker - Nabisco Triscuit, Rosemary & Olive Oil Per serving (18 crackers, 28 g): 120 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 135 mg sodium, 20 g carb. (3 g fiber, 0 g sugars), 3 g pro. - Nabisco Wheat Thins Fiber Selects, Garden Vegetable Per serving (15 crackers, 30 g): 120 cal., 4 g total fat (0.5 g sat. fat), 0 mg chol., 240 mg sodium, 22 g carb. (5 g fiber, 3 g sugars), 2 g pro. - Kellogg's Special K Crackers, Savory Herb Per serving (24 crackers, 30 g): 120 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 210 mg sodium, 22 g carb. (3 g fiber, 3 g sugars), 3 g pro. 3. Multigrain Cracker - Kellogg's Special K Crackers Multi-Grain Per serving (24 crackers, 30 g): 120 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 220 mg sodium, 23 g carb. (3 g fiber, 6 g sugars), 3 g pro. - Nabisco Wheat Thins Multigrain Crackers Per serving (15 crackers, 31 g): 140 cal., 4.5 g total fat (0.5 g sat. fat), 0 mg chol., 200 mg sodium, 22 g carb. (3 g fiber, 3 g sugars), 3 g pro. 4. Cracker Chip - Pepperidge Farm Baked Naturals Cracker Chips, Cheddar Multi-Grain Per serving (27 cracker chips, 30 g): 130 cal., 3.5 g total fat (0.5 g sat. fat), 0 mg chol., 250 mg sodium, 24 g carb. (2 g fiber, 4 g sugars), 2 g pro. - Kellogg's Special K Cracker Chips, Sour Cream & Onion Per serving (27 cracker chips, 30 g): 110 cal., 2.5 g total fat (0.5 g sat. fat), 0 mg chol., 230 mg sodium, 22 g carb. (3 g fiber, 1 g sugars), 2 g pro. - Nabisco Wheat Thins Toasted Chips, Great Plains Multigrain Per serving (about 20 cracker chips, 28 g): 130 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 230 mg sodium, 19 g carb. (2 g fiber, 3 g sugars), 2 g pro. 5. Pita Cracker - Trader Joe's Multigrain Pita Chips with Sesame Seeds Per serving (8 chips, 28 g): 120 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 140 mg sodium, 20 g carb. (3 g fiber, 1 g sugars), 4 g pro. - Kashi Pita Crisps Original 7 Grain with Sea Salt Per serving (11 crisps, 31 g): 120 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 180 mg sodium, 22 g carb. (5 g fiber, 2 g sugars), 3 g pro.
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Top 7 Diabetic Vegetable List
1. Asparagus Asparagus is a favorite food for many. But you'll really love that it's a nonstarchy vegetable with only 5 grams of carb, 20 calories, and almost 2 grams of dietary fiber per serving. It's especially high in an antioxidant called glutathione, which plays a key role in easing the effects of aging and many diseases, including diabetes, heart disease, and cancer. 2. Broccoli This nonstarchy vegetable makes just about every superfood list, and it's easy to see why. For starters, it has more vitamin C per 100 grams than an orange, plus it's high in the antioxidant beta-carotene, which the body uses to make vitamin A. This dark green vegetable's vitamin A power promotes healthy vision, teeth, bones, and skin. It is also rich in folate and fiber, all with minimal calories and carbs. Broccoli is a member of the cruciferous vegetable family, which includes other veggies such as Brussels sprouts, cabbage, cauliflower, and bok choy. What makes this class of veggies unique is the high levels of sulfur-containing compounds known as glucosinolates. Perhaps better known for their potential anticancer effects, these compounds may also have a role in reducing heart disease risk and heart-related deaths. 3. Carrots Cooked or raw, carrots are a healthy addition to any meal plan. While cooked carrots have the rich texture of starchy vegetables, such as potatoes, they are classified as nonstarchy veggies because they don't contain a lot of carbohydrate. A 1-cup serving of raw carrots has about 5 grams of carb, as does a 1/2-cup cooked serving. 4. Kale It's no wonder the popularity of this leafy green, nonstarchy vegetable has soared in recent years: It's tasty, highly nutritious, and a versatile ingredient in the kitchen. Kale is one of those green leafy veggies associated with a reduced risk of type 2 diabetes. People who ate the most green leafy vegetables were 14 percent less likely to develop diabetes than those consuming the least amounts. Kale contains two pigments, lutein and zeaxanthin, that are beneficial for eye health. These two pigments seem to snuff out free radicals before they can harm the eyes' sensitive tissues. They also appear to be protective against cataracts. 5. Red Onions Don't hold the onions - especially red ones. They not only add great color to salads, burgers, and sandwiches, but they also score higher in antioxidant power compared with their yellow and white cousins. Onions are also a good source of fiber, potassium, and folate - all good for heart health. Onions' high flavonoid content also puts them on the map for cancer and cardiovascular research as well as other chronic diseases, such as asthma. 6. Spinach Spinach is good for you. You probably already know that it's loaded with vitamins and minerals. A 1-cup serving of raw spinach or 1/2 cup cooked provides over 50 percent of the daily value for folate and vitamin C. At the same time, a serving of this nonstarchy vegetable is super low in calories (7) and carbohydrate (1 gram). A ½-cup cooked serving contains just 22 calories and 4 grams of carb. 7. Red Peppers Red peppers are actually green peppers that have been allowed to ripen on the vine longer. They're loaded with nutrients, including the antioxidants vitamin C and beta-carotene. Like other red fruits and vegetables, red peppers deliver a healthy dose of lycopene. Vitamins A and C, along with lycopene, promote good health and reduce the risk of heart disease, diabetes, and some cancers.
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5 Tips to Help Prevent Diabetes
Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds - and it's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. 1. Get plenty of fiber It's rough, it's tough and it may help you: - Reduce your risk of diabetes by improving your blood sugar control - Lower your risk of heart disease - Promote weight loss by helping you feel full Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds. 2. Get more physical activity There are many benefits to regular physical activity. Exercise can help you: - Lose weight - Lower your blood sugar - Boost your sensitivity to insulin - which helps keep your blood sugar within a normal range Research shows that both aerobic exercise and resistance training can help control diabetes, but the greater benefit comes from a fitness program that includes both. 3. Skip fad diets and just make healthier choices Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan. 4. Go for whole grains Whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals. Look for the word "whole" on the package and among the first few items in the ingredient list. 5. Lose extra weight If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight around 7 percent of initial body weight and exercised regularly reduced the risk of developing diabetes by almost 60 percent.
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Top 8 Fast Food Choice for Diabetics
Top 8 Fast Food Choice for Diabetics list: 1. Burger King If the location you are at offers veggie burgers, opt for that without mayonnaise. If that is not an option choose the TenderGrill Chicken Sandwich and ask them to hold the mayo. For a healthy side, grab a garden salad topped with fat-free ranch dressing, notes Prevention. 2. Popeyes Do not make eating out at this chain a regular habit - most of the options are too carb- and fat-heavy to support a healthy diet. In a pinch, however, your best choice is the six-piece chicken tenders with applesauce and green beans as your sides. 3. Wendy's Take advantage of the salad menu and ignore the cheeseburgers when dining at this chain. We recommends a half-order of the Apple Pecan Chicken Salad, which comes with pecans and a pomegranate vinaigrette. It will fill you with nutrients and protein, and it clocks in at a reasonable 340 calories. 4. McDonald's While McDonald's is known for its burgers, you are better off choosing chicken at this fast-food joint. Prevention suggests ordering the Premium Grilled Chicken Classic Sandwich without mayonnaise. The Filet-o-Fish is another acceptable option - just make sure to pick apple slices instead of fries as a side. 5. Panda Express Just because you are stranded in an airport food court does not mean you should gravitate toward unhealthy food. This Asian-inspired chain has a few healthy choices among the rows of greasy noodles. We recommends getting broccoli beef without rice and a veggie spring roll to satisfy your hunger without sacrificing your diet. 6. Taco Bell Ordering your food "fresco style" from this Mexican chain will replace heavy sauces and excess cheese with tomatoes, cilantro and onions. Try ordering the Fresco Chicken Soft Taco. You can also order one of their salads - just avoid creamy dressings and the crispy tortilla "bowl" the restaurant offers. 7. Subway This sandwich shop's customizable options are great for people watching what they eat. We recommends asking for a Veggie Delite sandwich on Monterey Cheddar bread. Top it off with tomato, lettuce, cucumber, green peppers and provolone cheese. This meal will fill you up for only 310 calories. 8. Kentucky Fried Chicken Do not be tempted by the fried poultry dripping in harmful saturated fat at this home-style chain. Instead, opt for grilled chicken pieces and choose either green beans or a house salad as a side dish. Prevention this choice is low in both processed carbohydrates and fat.
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7 Tips To Eat To Manage Diabetes
1. Eat regular meals Spacing meals evenly throughout the day will help control your appetite and blood glucose levels - especially if you are on twice-daily insulin. 2. Cut the fat Eat less fat - particularly saturated fat. Try unsaturated fats and oils, especially monounsaturated fats like extra virgin olive oil and rapeseed oil, as these types of fat are better for your heart. Use skimmed or semi-skimmed milk and other low-fat dairy products, while grilling, steaming or baking foods is healthier than frying. Remember that all fats contribute similar amounts of calories, so limit your overall intake if you are aiming to lose weight. 3. Eat more fish All types of fish are healthy, provided they’re not coated in batter or fried, but oily fish such as mackerel, sardines, salmon and trout are particularly good for you. They are rich in omega-3 (polyunsaturated fat) which helps protect against heart disease, which people with diabetes are at higher risk of. Aim to eat two portions of oily fish a week. 4. Five a day Aim for at least five portions of fruit and vegetables every day to give your body the vitamins, minerals and fibre it needs. A portion is: 1 piece of fruit, like a banana or apple, 1 handful of grapes, 1 tablespoon (30g) dried fruit, 1 small glass (150ml) of fruit juice or fruit smoothie, 3 heaped tablespoons vegetables. 5. Cut back on sugar Having diabetes doesn't mean you need to eat a sugar-free diet. You can include some sugar as part of a healthy, balanced diet, provided you don't over do it. Just aim to have less of it. You can also use other sweeteners as an alternative to sugar. Some easy ways to cut back on your sugar intake include choosing sugar-free drinks, buying canned fruit in juice rather than syrup and reducing or cutting out sugar in tea and coffee. 6. Eat plenty of beans Beans, lentils and pulses are all low in fat, high in fibre and cheap to buy. They don't have a big impact on blood glucose and may help to control blood fats such as cholesterol. Try kidney beans, chickpeas, green lentils, and even baked beans. Include in soups and casseroles, cold in salads, in falafel, bean burgers and low-fat houmous and dahls. 7. Reduce your salt Having too much salt increases risk of high blood pressure. This in turn increases your risk of heart disease and stroke, which people with diabetes are already at higher risk of. Reduce salt in your diet to 6g or less a day. Try cutting back on processed foods which account for about 70 per cent of our salt intake.
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Top 5 Herbal Tea for Diabetics
Diabetes is a condition characterized by high blood sugar levels, which can cause cognitive difficulties, vertigo, fainting and tiredness. Chronic high blood sugar can even lead to coma or death if not properly addressed through medications or diet. Diabetes also increases your risk of high blood cholesterol, a factor for heart disease. Herbs cannot cure diabetes; however, herbal teas may help reduce symptoms and risks associated with this condition. 1. Ginseng Tea Ginseng is most commonly associated with Panax ginseng, an herb grown in China. However, American ginseng, grown primarily in Wisconsin, has a similar chemical structure. Both types of ginseng are widely marketed in the United States as energy enhancers. Teas made from this herb may help fight diabetes-related fatigue. Ginseng tea may also increase the sensitivity of blood sugar to insulin, a substance that transports sugars to cells for energy. 2. Dandelion Tea About thousands of years ago, the Chinese used to brew tea with dandelion herb and cure cold. It's your best bet to combat diabetic condition. It helps lower the glucose level in your body bringing it to moderate levels. The sugar flowing in your blood is moderated thus reducing the symptoms of diabetes. 3. Green Tea Green tea is widely known in the United States as a rich source of polyphenols, which are antioxidant chemicals that may reduce the risk of cancer. However, green tea may also offer benefits for diabetics. It may help slow the conversion of carbohydrates from starchy foods, such as potatoes and corn, into glucose. It may also help prevent sticky deposits that can harden your arteries and contribute to heart disease. 4. Licorice Tea Licorice is most commonly associated with candy, which is typically flavored with anise rather than licorice root. However, true licorice has been used for more than 5,000 years as a treatment for respiratory problems and sore throat. Licorice root tea may also help prevent diabetes-related cataracts. 5. Black Tea If you're not fond of these herbs, you can brew regular tea that contains flavonoids and not add milk to it. Make sure it contains the necessary herbs that control blood sugar levels and enrich the blood. This tea when consumed may not give you the perfect taste but will definitely help you fight diabetic condition.
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Top 12 Diabetic Herbs List - Part 2
7. Cinnamon Cinnamon consists of dried inner bark of Cinnamomum zeylanicum trees. It has been popular as one of the best supplements for diabetes treatment and management for type II diabetes mellitus and insulin resistance. The alcoholic extracts of Cinnamomum zeylanicum have proven to display anti-diabetic activities. It is mostly used in powdered form and you can take ½ teaspoon daily in your coffee as part of your herbal supplements for diabetes. 8. Garlic Garlic is one of the important herbs that help diabetes. Garlic cloves are proven to dramatically lower blood sugar levels. Scientific studies conducted on garlic have shown that the presence of disulfides (allyl propyl and diallyl sulfide) significantly lower blood sugar levels. They act directly on the pancreas and stimulate insulin to lower blood sugar levels in people with type 2 diabetes. Take 50ml of garlic extract daily for lowering blood sugar naturally. 9. Ginseng Ginseng is one of the best herbs to treat diabetes as it contains Ginsenosides, Panaxosides and Chikusetsusaponin all of which are known for their hypoglycemic effects. Dried root (0.5 to 9 gram daily) and tincture (0.2 to 3 one to three times a day) of Ginseng may be used as a part of your daily natural diabetes treatment. 10. Blackberry Blackberry has many flavonoids and phenolic acid compounds that help in natural diabetes treatment. Consume 20mg/day of dried fruit powder of blackberry daily as part of your natural herbs for diabetes. 11. Onion This is a surprise entry in the list of herbs for diabetes. Onion belongs to the family of plants called lilaceae and it has been proven to contain allyl propyl disulphide that blocks the breakdown of insulin by the liver. Tests conducted on onions have shown that they lower the lipid levels and inhibit platelet aggregation. Therefore, liberal use of onions is recommended for diabetic patients. Raw and boiled onion extracts can also be consumed. Daily dosage recommended for diabetics is 125 mg per kg bodyweight. 12. Blueberry Blueberry is one of the top natural herbs for treating and managing diabetes. You can take blueberries in your smoothies, shakes and breakfast cereal and also include 3 cups day of its leaf extracts for managing diabetes naturally. Top 12 Diabetic Herbs List - Part 1: https://youtu.be/EV_bYQe7Nw8
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Top 10 Worst Meals for Diabetics
1. Fish Fry Platter 910 calories, 92 g carbs Fish is part of a heart-healthy diet, unless it happens to be fried. The breading, oil, and extra calories cancel out the health benefits of the fish itself. Beware of fried sides, too, as well as coleslaw slathered in sugary mayonnaise dressing. 2. Chinese Combo 1,433 calories, 125 g carbs Deep-fried egg rolls, fried rice, and a main dish dripping in oily sauce make this meal an unhealthy choice. The total sodium in this type of meal is more than most people with diabetes should have over 3 days. Beware the MSG (monosodium glutamate), a seasoning that sends the sodium content soaring. 3. Hamburger Meal Deal 2,700 calories, 309 g carbs A bacon cheeseburger, large fries, and large soda have more than a day's worth of carbs, 2,700 calories, and 44 grams of saturated fat. "Upsizing" and low prices make it hard to eat small portions in burger joints. 4. Fried Chicken Meal 1,030 calories, 96 g carbs Skip the fried chicken, mashed potato, and biscuit combo at your local chicken joint. Even if you order the white meat chicken breast, this meal is heavy on carbs and fat. It also has more than twice as much sodium as you should get in a day if you have diabetes. 5. Cajun Sausage Gumbo 1,069 calories, 92 g carbs Rotisserie chicken provides a reasonable start for a Cajun gumbo lunch, but the sausage, oily soup base, and giant corn muffin make this meal a problem. Fat, saturated fat, and calories are sky-high. The large corn muffin has 71 grams of carbs. A mini-muffin offers the same taste for only about 9 grams of carbs. 6. Tuna Sandwich Meal 1,050 calories, 183 g carbs Lunch is just as important as other meals when you have diabetes, so don't grab just any sandwich or wrap. Ready-to-eat tuna salad can be swimming in mayonnaise. Chips and a large sweetened drink push the total carbs to 183 grams: far too much. 7. Shrimp Pasta Alfredo 2,290 calories, 196 g carbs A typical shrimp pasta Alfredo in your local eatery can have huge portions and 73 grams of artery-clogging saturated fat. Diabetes makes heart disease more likely, so doctors advise limiting saturated fat to about 15 grams per day for a 2,000-calorie diet. 8. Southern Rib Plate 2,510 calories, 83 g carbs This classic Southern meal loads too many splurge foods onto one plate. Fatty pork ribs are dripping in sugary barbecue sauce and flanked by macaroni and cheese and corn on the cob. Corn is a high-carb vegetable, with about 19 grams of carbs in one medium ear. It's just too much, all around. 9. Chips, Salsa, Burrito 1,760 calories, 183 g carbs. Before one bite of burrito, you can get 98 grams of carbs and 810 calories in a basket of chips and salsa. If you're trying to slim down and eat less sodium, like many people with diabetes, the burrito adds 950 calories. You also get way more than a whole day's worth of sodium. 10. Farm Breakfast 2,060 calories, 276 g carbs No food is off-limits with diabetes, but this brunch will blow your carb and calorie budget in a hurry. Experts suggest that meals for people with diabetes should have 45-75 grams of carbohydrates, depending on individual goals. Your body weight, activity, and medications all matter. This meal packs enough carbs for four to five meals.
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Diabetes Fruit List - Part 2
8. Low-Carb Kiwi If you've never tried a kiwi, you might not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 g of carbohydrates, so it's a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks. 9. Avocados Avocados are known for their heart-healthy monounsaturated fat content. When substituting these fats for saturated fat, they can improve cholesterol levels, decreasing your risk of heart disease. There is even a positive connection between avocados and diabetes, there are found that women who reported eating the highest amount of good fats - unsaturated vegetable fats, such as those found in avocados - were 25 percent less likely to develop type 2 diabetes compared with women who ate the least amount. 10. Melon When you're craving something sweet, make tracks to the melon aisle, where you'll find many varieties including watermelon, cantaloupe, muskmelon, honeydew, casaba, crenshaw, Persian, and pepino. While all of these are bursting with healthy nutrients, the most common types contain some unique properties. 11. Red Grapefruit Sweet, juicy, and delicious, ruby red grapefruit packs more antioxidant power and more health benefits than white grapefruit. In a 30-day test of 57 people with heart disease, those who ate one red grapefruit daily decreased their LDL (bad) cholesterol by 20 percent and triglycerides by 17 percent. In contrast, those who ate a white grapefruit reduced LDL by 10 percent with no significant change in triglycerides compared with a group who didn't eat the fruit. 12. Pomegranates Pomegranates contain the richest combinations of antioxidants of all fruits and can protect you from free-radicals and chronic diseases. So feel free to enjoy these red pearls with such powerful phytochemical compounds. 13. Grape Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by effecting how the body secretes and uses insulin. Hence grapes are a good choice keeping its nutritional profile in mind. 14. Guava It's a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fiber that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes. Diabetes Fruit List - Part 1: https://youtu.be/8t8nMJqeNJw
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Top 5 Healthy Snack Bars Choices for Diabetics
1. Quaker Soft Baked Cinnamon Pecan Bar This subtly sweet cinnamon-spiced bar is a hearty start to the day with 5 grams of fiber and 6 grams of protein. Nutrition per serving: - 150 cal. - 4 g total fat(0.5 g sat. fat) - 10 mg chol. - 140 mg sodium - 25 g carb. (5 g fiber, 11 g sugars) - 6 g pro. 2. Luna Chocolate Cupcake Bar Get a protein fix with this hunger-satisfying bar featuring dark chocolate pieces with no chalky aftertaste. It's gluten-free. Nutrition per serving: - 180 cal. - 5 g total fat (2.5 g sat. fat) - 0 mg chol. - 150 mg sodium - 27 g carb. (4 g fiber, 12 g sugars) - 9 g pro. 3. Nature Valley Oats 'n Honey Crunchy Granola Bar If your blood sugar is a little low, these healthy granola bars will do the trick. The combination of honey and rolled oats is ideal for any snacker who prefers crunchy over chewy. Nutrition per serving: - 190 cal. - 7 g total fat(1 g sat. fat) - 0 mg chol. - 180 mg sodium - 29 g carb.(2 g fiber, 11 g sugars) - 3 g pro. 4. Nature's Bakery Lemon Fig Bar Cutting out the bad stuff—high-fructose corn syrup, trans fat, artificial flavors and coloring—this zesty bar is both sweet and tart, and the fruit flavor doesn't taste fake. Nutrition per serving: - 110 cal. - 2.5 g total fat (0 g sat. fat) - 0 mg chol. - 35 mg sodium - 20 g carb.(2 g fiber, 10 g sugars) - 2 g pro. 5. Fiber One Coconut Almond Protein Bar Grab one of these coconut and almond-filled bars coated in chocolate to satisfy your sweet tooth and stock up on fiber and protein for the day. Nutrition per serving: - 140 cal. - 6 g total fat (4 g sat. fat) - 0 mg chol. - 115 mg sodium - 17 g carb. (5 g fiber, 7 g sugars) - 6 g pro.
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4 Tips Diabetes Healthy Cooking - Diabetes Zone
Find 4 Tips Diabetes Healthy Cooking video from Diabetes Zone channel here.
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Top 7 Natural Ayurvedic for Diabetes
Changing modern lifestyle, stress and lack of exercise are just few of the factors leading to the ever increasing boom of diabetes in India and worldwide. Once contracted, Diabetes being a chronic illness, patients are forced to depend on anti-diabetic medications for life. 1. Bitter gourd or Karela a) Bitter gourd or Karela is considered as the remedy for diabetes and has the ability to control the activity of the alpha glucosidase enzyme and hyperglycemia (sugar levels). Add the sliced vegetable to a blender and make a juice. Drink one small glass of this juice first thing every morning. b) Boil pieces of dried bitter gourd in a cup of water and drink this once or twice a day. 2. Tulsi (Basil Leaves) Tulsi is packed with antioxidants and have essential oils that help lower blood sugar levels. Drink 2 tablespoons of juice extracted from the sacred tulsi on an empty stomach every morning. 3. Amla (Indian Gooseberry) Amla (Indian Gooseberry), rich in Vitamin C, not only improves the functioning of pancreas but also have proveed to keep the blood sugar levels in control. Take 2 teaspoons of juice extracted from Amla mixed with water. 4. Fenugreek seeds Fenugreek seeds has a number of health benefits. It can enhance the secretion of glucose-dependent insulin and is a high source of fibre. Soak the seeds overnight in water and consume in early morning in empty stomach for a few months. 5. Drumstick (Moringa) Drumstick leaves are believed to be a store house of medicinal properties that can cure hundreds of diseases. It is rich in nutrients and is a powerful antioxidant. The consumption of leaves can keep the blood sugar levels in control and purify blood. Take a handful of tender drumstick leaves, blend them in a mixer and drink the juice every morning. 6. Cinnamon Cinnamon has been proved to lower blood sugar levels by stimulating insulin activity. It contains bioactive components that can not only help prevent but also fight diabetes. Boil two to four cinnamon sticks in water and drink it daily. 7. Mango Leaves Mango Leaves in 1 glass of water can help regulate insulin levels in the blood and improve blood lipid profiles. a) Soak 10 to 15 tender mango leaves in water overnight and drink it early morning on empty stomach. b) Dry mango leaves, grind and eat a teaspoon twice daily.
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Top 6 Exercises for People With Diabetes
1. Walking Because anyone can do it almost anywhere, walking is the most popular exercise and one we highly recommend for people with diabetes. Thirty minutes to one hour of brisk walking, three times each week is a great, easy way to increase your physical activity. 2. Tai Chi This Chinese form of exercise uses slow, smooth body movements to relax the mind and body. Tai chi, a series of movements performed in a slow and relaxed manner over 30 minutes, has been practiced for centuries. Tai chi is ideal for people with diabetes because it provides fitness and stress reduction in one. Tai chi also improves balance and may reduce nerve damage, a common diabetic complication, although the latter benefit remains unproven. 3. Dancing Dancing is not only great for your body. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. In just 30 minutes, a 150-pound adult can burn up to 150 calories. 4. Yoga A traditional form of exercise, yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. Yoga can help lower body fat, fight insulin resistance, and improve nerve function - all important when you have type 2 diabetes. 5. Swimming Swimming stretches and relaxes your muscles and doesn't put pressure on your joints, which is great for people with diabetes. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugars. Lastly, let the lifeguard know that you have diabetes before you get in the pool. 6. Stationary Bicycling Bicycling is also a form of aerobic exercise, one that makes your heart stronger and your lungs function better. A stationary bike is ideal for people with diabetes because you can do it inside, no matter the weather, and you don't have to worry about falling or having a flat and being a long way from home. Bicycling improves blood flow to your legs - a great benefit for people with diabetes - and burns lots of calories to keep your weight at healthy levels.
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7 Steps to Help Your Body Recover from Diabetes
1. Get Your Fats in Good Balance Overabundance of Omega-6 fats in the diet is a contributing factor in diabetes. Pay attention to your intake of Omega-3 and Omega-6 fats and try to get them closer to a 1:1 ratio. For many people, supplementing with a good quality Omega-3 oil can help while dietary adjustments are being made. Avoid Omega-6 seed oils and their sources. Eat fatty fish like salmon and sardines for the Omega-3s. 2. Fix your Gut Grains and toxins cause damage to the intestinal lining and facilitate leaky gut syndrome. Depleted beneficial bacteria in the gut caused by poor diet, antibiotic use or being bottle fed as a baby can make the problem worse. Remove the grains, avoid toxins whenever possible and take a high quality probiotic to help the intestines heal. Some people will have continued damage to the gut with exposure to grains, especially gluten, as little as only every 10 days or even every 6 months. 3. Exercise Even the mainstream medical community recognizes the advantage of exercise, as it increases the muscles ability to use insulin and over time can help fix insulin resistance. All exercise isn't created equal though and fortunately, smaller amounts of high intensity exercise have been shown to have a better effect on insulin levels (and weight loss) than an hour of daily moderate cardio. 4. Get Insulin Problems Under Control Diabetes is triggered by insulin resistance and regaining proper insulin sensitivity can help reverse the process. Limit consumption of sugars, grains and processed carbohydrates and focus on healthy proteins, fats and green veggies. 5. Reduce Stress Stress raises cortisol and can lead to hormone imbalance, insulin issues and increases risk for certain types of disease. Work to reduce your sources of stress from lack of sleep, exposure to toxins, mental and emotional sources and poor diet. Getting quality sleep every night can help reduce stress hormone levels and is great for blood sugar. 6. Supplement Supplements can help your body heal from diabetes, especially while your body works to gain proper insulin reactions again. Supplements often associated with helping diabetes symptoms and improving the disease are cinnamon, omega-3 fatty acids, alpha lipoic acid, chromium, coenzyme Q10, garlic, and magnesium. 7. Lose Excess Weight Obesity and Diabetes often go hand in hand, and while the debate still rages on if one causes the other, studies show that losing weight can help mitigate diabetes, and also lowers your risk of getting it to begin. Certain dietary and lifestyle improvements can help you lose weight and are beneficial for diabetes reversal as well.
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10 Famous People With Diabetes
1. Tom Hanks In 2013, Tom Hanks announced that he has type 2 diabetes on The Late Show with David Letterman. The 57-year-old actor has lost and gained weight for several movie roles, and weight gain is a factor that could lead to a diabetes diagnosis. The actor had to gain 30 pounds to play Jimmy Dugan in 1992's "A League of Their Own," and lost about 50 pounds for his role in 2000's "Cast Away." 2. Halle Berry While on the set of short-lived television show "Living Dolls" in 1989, actress Halle Berry collapsed into a week-long diabetic coma. Unfortunately, this isn't uncommon. It's estimated that seven million Americans are currently undiagnosed. Today Berry is healthy and is thankful she can manage her diabetes. The first thing Berry did was switch to a diet low in fat, sugar and processed carbohydrates. 3. Jay Cutler This NFL quarterback has type 1 diabetes, and he says that taking care of his diabetes is like a full-time job. He takes insulin every day, eats right and has become a role model to kids with type 1 diabetes. Type 1 diabetics are diagnosed at a young age, as their bodies need insulin injections to function properly. 4. Salma Hayek Mexican-born actress Salma Hayek was diagnosed with gestational diabetes while pregnant with her daughter, Valentina. Gestational diabetes occurs in two to 10 percent of pregnant women, it usually goes away after pregnancy. It can occur halfway throughout a pregnancy as a result of excessive hormone production in the body and a build up of insulin resistance. 5. Randy Jackson In 2002 at 300 pounds, music producer and American Idol judge Randy Jackson was diagnosed with diabetes. Jackson lost 100 pounds after gastric bypass surgery and maintains his weight loss and manages his diabetes with healthy eating and regular exercise. Being overweight is one of the top risks that can contribute to the development of diabetes. 6. Billie Jean King Former professional tennis champion Billie Jean King was diagnosed with type 2 diabetes at age 63. She stated that she used to be a binge eater and that diabetes runs in her family. Now she tests her blood sugar twice a day, takes medication and exercises often to keep her diabetes under control. 7. Chaka Khan After being diagnosed with type 2 diabetes in 2011, singer Chaka Khan lost 60 pounds on a vegan diet. She credited a plant-based eating plan with helping her to get off diabetes medication. Sixty-year-old Khan had type 2 diabetes and high blood pressure, so she decided to radically change her lifestyle so that she would around to take care of her granddaughter. 8. Paul Sorvino Italian actor Paul Sorvino was shocked by his type 2 diabetes diagnosis. He was diagnosed after feeling tired and thirsty for an extended period of time. Sorvino now uses a slow-release insulin pen and medication to keep his blood sugar on an even keel, while still watching what he eats. 9. Larry King Talk show host Larry King was diagnosed with type 2 diabetes in 1995. He says he tries to keep his regular exercise fun so that he continues to do it. His favorite way to stay active? Dance! He also eats healthy and tries to eat what he loves, as this makes eating healthy a lot easier for him. Some of his favorite foods include blueberries, which are easy to incorporate into pretty much any meal of the day. 10. Drew Carey Drew Carey was able to stop taking his diabetes medication after an 80-pound weight loss. The host of The Price Is Right stays in shape by cutting out carbohydrates most of the time, eating eggs and Greek yogurt and keeping up with his daily exercise routine.
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Top 10 Superfoods For Diabetes Control - Part 2
6. Nuts and seeds Nuts and seeds are excellent sources of good fats and omega 3 essential fatty acids mentioned above. They are ideal snacks for diabetics to help them avoid low sugar between meals. Avoid salted seeds and nuts and go for roasted ones that bring out the flavor and also enhance their health benefits. Eat plenty of sunflower seeds, sesame seeds, walnuts, almonds, cashew nuts, pumpkin seeds, flax seeds, hemp seeds, hazel nuts, macadamia nuts, Brazil nuts etc. 7. Whole grains Whole grains are high up in the list of superfoods to fight diabetes. You must look for grains with the embryo and germ intact. Barley, oats, bran, brown rice, spelt, whole wheat and rye are some examples. These days, cereals made of these whole grains are readily available in the market and you must include them in your diabetic grocery shopping list. 8. Spices and herbs Spices and herbs are also essential in the diabetes food charts. Top superfoods to include are cinnamon, garlic, ginger, cilantro, parsley and oregano, thyme, rosemary, lavender, sage etc. Make a tea from ginger, rosemary, thyme, and lavender to drink 2-3 times a day. Add a teaspoonful of cinnamon in place of sugar to your daily cup of coffee to regulate blood sugar. Eat raw or roasted garlic to maintain heart health. Eat cilantro and parsley garnished over soups, stews and curries, rice etc. 9. Omega-3 fatty acid rich foods If you are going grocery shopping for buying superfoods for diabetes control, you must include salmon, anchovies, sardines, tuna, shrimp and other seafood in your diabetic grocery list. These fatty fish are rich in Omega 3 essential fatty acids which can help regulate blood sugar levels. Avoid deep fried, breaded fish or even the farm raised varieties. Go for organic wild fish as far as possible. Also talk to your doctor about supplementing with a quality fish oil supplements having balanced ratio of EPA and DHA fatty acids. Other superfoods for diabetes rich in Omega 3 essential fatty acids are: walnuts, flax seeds, etc. 10. Fat free dairy Fat free daily such as low fat or skimmed milk, yogurt, cheese are some of the best super foods for lowering blood sugar. These also contain vitamin D which is essential for strong bones and teeth and also for overall health and well being. Top 10 Superfoods For Diabetes Control - Part 1: https://youtu.be/-nETOSz0P1A
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Diabetes Retinopathy: Symptoms, Causes, Prevention and Treatments
Definition Diabetic retinopathy is a diabetes complication that affects eyes. It's caused by damage to the blood vessels of the light-sensitive tissue at the back of the eye (retina). At first, diabetic retinopathy may cause no symptoms or only mild vision problems. Eventually, it can cause blindness. Symptoms You might not have symptoms in the early stages of diabetic retinopathy. As the condition progresses, diabetic retinopathy symptoms may include: - Spots or dark strings floating in your vision (floaters) - Blurred vision - Fluctuating vision - Impaired color vision - Dark or empty areas in your vision - Vision loss Causes Over time, too much sugar in your blood can lead to the blockage of the tiny blood vessels that nourish the retina, cutting off its blood supply. As a result, the eye attempts to grow new blood vessels. But these new blood vessels don't develop properly and can leak easily. Risk factors Anyone who has diabetes can develop diabetic retinopathy. Risk of developing the eye condition can increase as a result of: - Duration of diabetes — the longer you have diabetes, the greater your risk of developing diabetic retinopathy - Poor control of your blood sugar level - High blood pressure - High cholesterol - Pregnancy - Tobacco use - Being black, Hispanic or Native American Prevention If you have diabetes, reduce your risk of getting diabetic retinopathy by doing the following: - Manage your diabetes - Monitor your blood sugar level - Keep your blood pressure and cholesterol under control - If you smoke or use other types of tobacco, ask your doctor to help you quit - Pay attention to vision changes - Ask your doctor about a glycosylated hemoglobin test Treatments Treatment, which depends largely on the type of diabetic retinopathy you have and how severe it is, is geared to slowing or stopping progression of the condition. 1. Early diabetic retinopathy If you have mild or moderate nonproliferative diabetic retinopathy, you may not need treatment right away. However, your eye doctor will closely monitor your eyes to determine when you might need treatment. When diabetic retinopathy is mild or moderate, good blood sugar control can usually slow the progression. 2. Advanced diabetic retinopathy If you have proliferative diabetic retinopathy or macular edema, you'll need prompt surgical treatment. Focal laser treatment This laser treatment, also known as photocoagulation, can stop or slow the leakage of blood and fluid in the eye. During the procedure, leaks from abnormal blood vessels are treated with laser burns. Scatter laser treatment This laser treatment, also known as panretinal photocoagulation, can shrink the abnormal blood vessels. During the procedure, the areas of the retina away from the macula are treated with scattered laser burns. The burns cause the abnormal new blood vessels to shrink and scar. Vitrectomy This procedure uses a tiny incision in your eye to remove blood from the middle of the eye (vitreous) as well as scar tissue that's tugging on the retina. It's done in a surgery center or hospital using local or general anesthesia.
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Managing Diabetic Neuropathy with Healthy Habits
There are a number of beneficial lifestyle habits or home remedies that can help manage diabetic neuropathic symptoms. - Exercising regularly to reduce cramps, improve muscle strength, prevent muscle atrophy, and help control blood glucose levels. - Eating a healthy diet to correct nutritional deficiencies and improve gastrointestinal symptoms. - Quitting smoking, which can affect blood circulation and worsen neuropathic symptoms. - Avoiding body positions that put prolonged pressure on certain nerves, such as keeping the knees crossed. - Stimulating the nerves and improving circulation by massaging problematic areas associated with neuropathy, such as the feet and legs. Peripheral diabetic neuropathy often causes numbness or an impaired ability to feel pain, particularly in the feet. This important for people with diabetic neuropathy to meticulously check their feet for any signs of cuts, blisters, or calluses, which may develop and become infected without their knowledge. Wearing padded or orthopedic shoes with soft and loose cotton socks can also help reduce the chances of sores developing on the feet.
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Top 5 Natural Remedies for Diabetic Neuropathy
1. Manage Blood Sugar Levels The very best thing you can do to help prevent or control neuropathy is to manage your blood sugar levels. Maintaining blood sugar consistently within a healthy range is the most important thing to prevent permanent damage to the nerves, blood vessels, eyes, skin and other body parts before complications develop. 2. Follow a Healthy Diet Your diet has a direct impact on your blood sugar levels, so it's the first place to start in order to manage diabetic symptoms and complications. Focus your diet around unprocessed, whole foods, and limit or reduce your intake of refined carbs, added sugars and sugary drinks to help stabilize blood sugar. 3. Exercise and Try Physical Therapy Exercising regularly is one of the simplest ways to manage your diabetes symptoms, help you maintain a healthy weight, control blood sugar and high blood pressure symptoms, increase strength, and improve range of motion. Work your way up to exercising for 30–60 minutes daily, doing low-impact exercises like cycling, swimming or walking. This helps your body respond to insulin better and lower blood glucose, possibly even to the point where you can take less medications. 4. Reduce Exposure to Toxins and Quit Smoking People with neuropathy are more likely to develop kidney stone symptoms and other kidney problems, including kidney disease, which is why it's important to take added stress off your kidneys in order to prevent an accumulation of toxins in the blood that worsens the problem. Lower your exposure to pesticide chemicals sprayed on non-organic crops, chemical household cleaners and beauty products, unnecessary prescriptions or antibiotics, and too much alcohol and cigarettes. 5. Manage Stress Stress makes inflammation worse and raises the risk for diabetics complications of all sorts. Exercising, meditating or practicing healing prayer, spending more time doing hobbies or being in nature, and being around family and friends are all natural stress relievers you should try. Acupuncture is another beneficial treatment that not only helps lower stress and pain, but also has been shown to be ease symptoms of neuropathy safely with very few, if any, side effects.
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Diabetic Ketoacidosis: Symptoms, Causes, Prevention and Treatments
Definition Diabetic ketoacidosis (DKA) results from dehydration during a state of relative insulin deficiency, associated with high blood levels of sugar level and organic acids called ketones. Diabetic ketoacidosis is associated with significant disturbances of the body's chemistry, which resolve with proper therapy. Symptoms A person developing diabetic ketoacidosis may have one or more of these symptoms: - Excessive thirst or drinking lots of fluid - Frequent urination - General weakness - Vomiting - Loss of appetite - Confusion - Abdominal pain - Shortness of breath - A generally ill appearance - Dry skin - Dry mouth - Increased heart rate - Low blood pressure - Increased rate of breathing - A distinctive fruity odor on the breath Causes Diabetic ketoacidosis occurs when a person with diabetes becomes dehydrated. As the body produces a stress response, hormones (unopposed by insulin due to the insulin deficiency) begin to break down muscle, fat, and liver cells into glucose (sugar) and fatty acids for use as fuel. These hormones include glucagon, growth hormone, and adrenaline. Prevention - Keep taking your insulin – it's very important not to stop treatment when you're ill; your treatment plan may state whether you need to temporarily increase your dose - Test your blood sugar level more often than usual – most people are advised to check the level at least four times a day - Keep yourself well hydrated – make sure you drink plenty of sugar-free drinks - Keep eating – eat solid food if you feel well enough to, or liquid carbohydrates such as milk, soup and yoghurt if this is easier - Check your ketone levels if your blood sugar level is high Treatments - Immediately drink a large amount of non-caloric or low caloric fluid. Continue to drink 8 to 12 oz. every 30 minutes. Diluted Gatorade, water with Nu-Salt and similar fluids are good because they help restore potassium lost because of high blood sugars. - Take larger-than-normal correction boluses every 3 hours until the blood sugar is below 200 mg/dl (11 mmol) and ketones are negative. It will take much more rapid insulin than normal to bring blood sugars down when ketones are present in the urine or blood.
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Best Chips Choice for Diabetics
1. Flavored Chips - Kettle Brand Baked Potato Chips Salt & Fresh Ground Pepper Per serving (20 chips): 120 cal., 3 g total fat (0.5 g sat. fat), 0 mg chol., 110 mg sodium, 21 g carb. (2 g fiber, 0 g sugars), 3 g pro. - Baked! Lay's Sour Cream & Onion Flavored Potato Crisps Per serving (1 ounce): 120 cal., 3 g total fat (0.5 g sat. fat), 0 mg chol., 210 mg sodium, 21 g carb. (2 g fiber, 3 g sugars), 2 g pro. - Rachel's Naturally Baked Potato Crisps Sour Cream & Onion Per serving (14 chips): 120 cal., 3 g total fat (0.5 g sat. fat), 0 mg chol., 210 mg sodium, 21 g carb. (2 g fiber, 3 g sugars), 2 g pro. 2. BBQ Chips - Trader Joe's Baked Potato Chips Hickory Barbeque Per serving (20 chips): 120 cal., 3 g total fat (0.5 g sat. fat), 0 mg chol., 160 mg sodium, 21 g carb. (2 g fiber, 1 g sugars), 3 g pro. - Rachel's Naturally Baked Potato Crisps Barbeque Per serving (1 ounce): 110 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 160 mg sodium, 20 g carb. (2 g fiber, 2 g sugars), 2 g pro. - Kettle Brand Baked Potato Chips Hickory Honey Barbeque Per serving (20 chips): 120 cal., 3 g total fat (0.5 g sat. fat), 0 mg chol., 150 mg sodium, 21 g carb. (2 g fiber, 1 g sugars), 2 g pro. 3. Cheesy Chips - Baked! Doritos Nacho Cheese Per serving (15 chips): 120 cal., 3.5 g total fat (0.5 g sat. fat), 0 mg chol., 230 mg sodium, 21 g carb. (2 g fiber, 1 g sugars), 2 g pro. - Kettle Brand Baked Potato Chips Aged White Cheddar Per serving (20 chips): 120 cal., 3 g total fat (0.5 g sat. fat), 0 mg chol., 170 mg sodium, 20 g carb. (2 g fiber, 1 g sugars), 3 g pro. 4. Plain Potato Chips - Kettle Brand Baked Potato Chips Sea Salt Per serving (20 chips): 120 cal., 3 g total fat (0.5 g sat. fat), 0 mg chol., 135 mg sodium, 21 g carb. (2 g fiber, 0 g sugars), 2 g pro. - Baked! Ruffles Original Potato Crisps Per serving (9 chips): 120 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 135 mg sodium, 22 g carb. (2 g fiber, 1 g sugars), 2 g pro. 5. Corn Chips - Baked! Tostitos Scoops! Per serving (14 chips): 120 cal., 3 g total fat (0.5 g sat. fat), 0 mg chol., 140 mg sodium, 22 g carb. (2 g fiber, 0 g sugars), 2 g pro. - Frontera Blue Corn Tortilla Chips Per serving (1 ounce): 130 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 75 mg sodium, 20 g carb. (2 g fiber, 0 g sugars), 2 g pro. - Trader Joe's Salted Tortilla Chips Per serving (10 chips): 130 cal., 4 g total fat (0.5 g sat. fat), 0 mg chol., 45 mg sodium, 21 g carb. (4 g fiber, 0 g sugars), 3 g pro.
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Top 10 Tips To Help Prevent Type 2 Diabetes
1. Check your risk of diabetes Take the Life! risk assessment test and learn more about your risk of developing type 2 diabetes. 2. Exercise regularly Moderate physical activity on most days of the week helps manage weight, reduce blood glucose levels and may also improve blood pressure and cholesterol. 3. Manage your weight Excess body fat, particularly if stored around the abdomen, can increase the body's resistance to the hormone insulin. This can lead to type 2 diabetes. 4. Eat a balanced, healthy diet Reduce the amount of fat in your diet, especially saturated and trans fats. Eat more fruit, vegetables and high-fibre foods. Cut back on salt. 5. Limit your alcohol intake Too much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels. 6. Control your blood pressure Most people can do this with regular exercise, a balanced diet and by keeping a healthy weight. 7. Limit takeaway and processed foods 'Convenience meals' are usually high in salt, fat and kilojoules. It's best to cook for yourself using fresh ingredients whenever possible. 8. Reduce your risk of cardiovascular disease Diabetes and cardiovascular disease have many risk factors in common, including obesity and physical inactivity. 9. Quit smoking Smokers are twice as likely to develop diabetes as non-smokers. 10. Visit doctor for regular check-ups As you get older, it's a good idea to regularly check your blood glucose, blood pressure and blood cholesterol levels.
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Diabetic Dinner Ideas - 1 Week Diabetic Dinner Ideas
Diabetic Dinner Ideas List: 1. Swordfish Steak and Spicy Corn Salad 4-ounce Cuban-Style Swordfish Steak 6 g carb (0.5 carb choice) 190 calories 1/2 cup Spicy Corn Salad 15 g carb (1 carb choice) 89 calories 1/2 cup Apple Crisp 24 g carb (1.5 carb choices) 142 calories Sparkling (Tonic) Water with a Lime Wedge 0 g carb 10 calories Total Carbs: 45 g carb (3 carb choices) Total Calories: 431 2. Salmon and Pesto Mashed Potatoes 4 ounces Salmon Fillet, Broiled 0 g carb 155 calories for wild Atlantic salmon 1/2 cup Pesto Mashed Potatoes 27 g carb (2 carb choices) 199 calories 1 Vanilla Bean Biscotti 9 g carb (0.5 carb choice) 63 calories 1 cup Homemade Espresso or Brewed Coffee 0 g carb 9 calories (0 calories for coffee) Total Carbs: 36 g carb (2.5 carb choices) Total Calories: 426 (or 417 with coffee) 3. Balsamic Chicken and Green Beans 1 Balsamic Chicken Breast 3 g carb (0 carb choices) 181 calories 1/2 cup Green Beans with Toasted Almonds 5 g carb (0 carb choices) 68 calories 1 Whole Grain Dinner Roll 18 g carb (1.5 carb choices) (for a medium round roll) 74 calories 1 cup Home-Brewed Iced tea 0 g carb 3 calories Total Carbs: 26 g carb (1.5 carb choices) Total Calories: 326 4. Pork Chop and Corn and Bean Pilaf 1 Adobo Pork Chop 3 g carb (0 carb choices) 189 calories 1/2 cup Corn and Bean Quinoa Pilaf 23 g carb (1.5 carb choices) 128 calories 1 Brownie Cookie 12 g carb (1 carb choice) 73 calories 1 cup Water 0 g carb 0 calories Total Carbs: 38 g carb (2.5 carb choices) Total Calories: 390 5. Chicken with Brown Rice Salad 1 serving Chicken with Brown Rice Salad 30 g carb (2 carb choices) 280 calories 1 cup Pear Wedges 15 g carb (1 carb choice) 81 calories 1 cup Hot Tea or Brewed Coffee 0 g carb 0 calories Total Carbs: 45 g carb (3 carb choices) Total Calories: 361 6. Ginger-Marinated Chicken and Couscous 1 Spicy Ginger Marinated Chicken Breast 7 g carb (0.5 carb choice) 191 calories 1/2 cup Hot Cooked Couscous with Chopped Zucchini and Carrot 37 g carb (2.5 carb choices) 110 calories 1 cup Spiced Fruit Tea 14 g carb (0.5 carb choice) 56 calories Total Carbs: 58 g carb (3.5 carb choices) Total Calories: 357 7. Cheddar Soup and a Side Salad 3/4 cup Cheddar Soup 13 g carb (1 carb choice) 147 calories Mixed Greens with Low-Fat Dressing 1 cup lettuce and 2 tablespoons fat-free ranch dressing 8 g carb (0.5 carb choice) 120 calories 1 Peanut Butter Cookie 7 g carb (0.5 carb choice) 66 calories Home-Brewed Iced Tea 0 g carb 3 calories Total Carbs: 28 g carb (2 carb choices) Total Calories: 336
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Top 7 Type 2 Diabetes Medications
Some people who have type 2 diabetes can achieve their target blood sugar levels with diet and exercise alone, but many also need diabetes medications or insulin therapy. The decision about which medications are best depends on many factors, including your blood sugar level and any other health problems you have. Your doctor might even combine drugs from different classes to help you control your blood sugar in several different ways. 1. Metformin Generally, metformin is the first medication prescribed for type 2 diabetes. It works by improving the sensitivity of your body tissues to insulin so that your body uses insulin more effectively. Metformin also lowers glucose production in the liver. Metformin may not lower blood sugar enough on its own. Your doctor will also recommend lifestyle changes, such as losing weight and becoming more active. 2. Meglitinides These medications work like sulfonylureas by stimulating the pancreas to secrete more insulin, but they're faster acting, and the duration of their effect in the body is shorter. They also have a risk of causing low blood sugar, but this risk is lower than with sulfonylureas. Weight gain is a possibility with this class of medications as well. Examples include repaglinide (Prandin) and nateglinide (Starlix). 3. Thiazolidinediones Like metformin, these medications make the body's tissues more sensitive to insulin. This class of medications has been linked to weight gain and other more-serious side effects, such as an increased risk of heart failure and fractures. Because of these risks, these medications generally aren't a first-choice treatment. Rosiglitazone (Avandia) and pioglitazone (Actos) are examples of thiazolidinediones. 4. Sulfonylureas These medications help your body secrete more insulin. Examples of medications in this class include glyburide (DiaBeta, Glynase), glipizide (Glucotrol) and glimepiride (Amaryl). Possible side effects include low blood sugar and weight gain. 5. GLP-1 receptor agonists These medications slow digestion and help lower blood sugar levels, though not as much as sulfonylureas. Their use is often associated with some weight loss. This class of medications isn't recommended for use by itself. Exenatide (Byetta) and liraglutide (Victoza) are examples of GLP-1 receptor agonists. Possible side effects include nausea and an increased risk of pancreatitis. 6. SGLT2 inhibitors These are the newest diabetes drugs on the market. They work by preventing the kidneys from reabsorbing sugar into the blood. Instead, the sugar is excreted in the urine. Examples include canagliflozin (Invokana) and dapagliflozin (Farxiga). Side effects may include yeast infections and urinary tract infections, increased urination and hypotension. 7. DPP-4 inhibitors These medications help reduce blood sugar levels, but tend to have a modest effect. They don't cause weight gain. Examples of these medications are sitagliptin (Januvia), saxagliptin (Onglyza) and linagliptin (Tradjenta).
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Top 5 Healthy Fast Food Breakfast Choice
1. Spinach & Feta Breakfast Wrap - Starbucks Starbucks has a good selection of healthy breakfast options outside of their bakery. Look toward the egg-based meals, or even expand out into the bistro boxes. There's also a line of yogurt parfaits, but those come with over 20 grams of sugar each - so if you're trying to cut back on your sugar intake, you probably want to skip them. Nutrition Facts Per Serving: - 290 calories - 19 g protein - 10 g fat (3.5 g saturated, 0 g trans) - 830 mg sodium - 33 g carbohydrates (6 g fiber, 4 g sugar) 2. Steel Cut Oatmeal with Strawberries and Pecans - Panera Bread Panera has a number of solid choices on their breakfast menu; and if you don't like eggs or oatmeal, a whole grain or sprouted grain bagel with cream cheese would also roughly fit into the guidelines above (it would come in above 400 calories, but not by much). Nutrition Facts Per Serving: - 340 calories - 6 g protein - 14 g fat (2 g saturated, 0 g trans) - 160 mg sodium - 51 g carbohydrates (9 g fiber, 16 g sugar) 3. Egg McMuffin - McDonald's The key to eating a healthy breakfast at McDonald's is to keep the order small, and to avoid the coffee and smoothie drinks (which all come with a LOTTT of sugar). We are suggesting the Egg McMuffin. You can add a low-fat milk jug to either one of those if you feel like 300 or 260 calories isn’t going to be enough to keep you satisfied. Nutrition Facts Per Serving: - 300 calories - 17 g protein - 13 g fat (5 g saturated, 0 g trans) - 750 mg sodium - 31 g carbohydrates (4 g fiber, 3 g sugar) 4. Bacon Guacamole Flatbread - Dunkin' Donuts Dunkin' Donuts is known for doughnuts (obviously), but they also have some pretty decent breakfast items that aren't quite so sugary. The DD Smart menu has “healthy” food choices, and a lot of their wraps and flatbread sandwiches are pretty reasonable portion sizes. Actually, some of the wake-up wraps are so small you can order two of them and still stay under the 400-calorie line, if you want. Nutrition Facts Per Serving: - 360 calories - 17 g protein - 17 g fat (5 g saturated, 0 g trans) - 850 mg sodium - 34 g carbohydrates (5 g fiber, 3 g sugar) 5. Sausage Breakfast Burrito - Burger King A lot of the breakfast items at Burger King have over 1,000 milligrams of sodium, which is definitely not ideal. The CROISSAN'WICH line of breakfast sandwiches tends to have less sodium than the breakfast sandwiches on muffins, although the breakfast muffins tend to be lower-calorie. Nutrition Facts Per Serving: - 310 calories - 14 g protein - 19 g fat (7 g saturated, 0 g trans) - 820 mg sodium - 27 g carbohydrates (1 g fiber, 2 g sugar)
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Top 10 Travel Tips for Diabetics
Here is top 10 Travel Tips for Diabetics list: 1. Prior to the trip, schedule an appointment with your diabetes team as you will need to bring a letter on medical stationary stating you have diabetes and you use pens/pumps/meters. 2. Bring a written prescription with generic terms of medication you are taking in case you need to get extra supplies or need to visit a doctor when abroad. Photocopy all your relevant important documentation and give a copy to your travelling companion or keep a copy in separate luggage you are bringing. 3. Remember to always bring spare insulin (and spare pen devices), at least 2-3 times the normal amount you would use during the same timeframe. If using a pump, make sure you have adequate spare supplies you may need plus back up insulin. 4. More frequent testing may be necessary so you will need at least double your normal amount of glucose testing strips for the same timeframe plus a spare glucose meter. Don't forget to bring ketone testing supplies also. Always split your supplies into two bags and if possible, give one set to a travelling companion in the event your luggage gets lost. 5. Check on the basic forms of carbohydrates eaten in the countries that you are visiting. While away, it should be possible to select familiar food such as rice, pasta, bread, biscuits and fruit. You may need to schedule an appointment with your dietician to discuss the carbohydrate content of some of the basic foreign foods you may come across while away. 6. Update yourself on you Sick Day Rules/Management and how to manage in the event of illness and discuss this plan with your travel companions. 7. Be Responsible and always carry quick acting carbohydrate in the case of a hypo (low blood sugar level). Be aware of your hypo symptoms and treat as necessary. Advise your travel companions about hypoglycaemia, its causes, and symptoms and how to treat a hypo event. 8. Make sure your travel companions have all emergency contact numbers and home contact numbers to hand if needed. 9. Alcohol may also lower your blood glucose level, so do not drink on an empty stomach. You may need to take an extra carbohydrate snack before going to bed as alcohol has the potential to lower your glucose level hours later or the following morning. 10. Changing normal routines may upset regimes and the only sure way of maintaining glycaemic control is more frequent blood testing. Insulin may be absorbed faster in warm climates, this may cause blood sugar levels to drop which may lead you to reduce insulin doses. You may also have high blood sugar levels from sitting around or eating food with more carbohydrates than usual.
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Top 7 tips, How To Lower Blood Sugar Naturally?
If you have diabetes, lowering blood sugar isn’t just a short-term goal: It absolutely helps prevent or delay diabetes complications, including kidney, eye and nerve diseases, such as diabetic peripheral neuropathy. Most of these conditions require 10 or more years to develop, but “it’s still worth aggressively managing blood sugar levels to slow the onset of complications. Here are 7 tips how to lower blood sugar naturally. 1. Never eat huge meals To help your body regulate blood sugar levels: - Avoid fasting - Don’t skip meals - Know your carb counts How many carbs per meal are ideal? A typical starting point is 45 grams per meal for women and 60 grams for men, according to the American Diabetes Association (ADA). But some experts now recommend a greater reduction in carbs from the diet. 2. Eat more resistant starch Resistant starch – found in some potatoes and beans – bypasses the small intestine, gets metabolized by the good bacteria and then behaves as dietary fiber in the large intestine. You’ll find resistant starch in a potato that has been baked and then cooled, but not in a warm potato. So a half-cup of potato salad will bring on better blood sugar readings than the same amount of warm mashed potatoes. 3. Beans are a girl’s best friend Can something as simple and inexpensive as beans really help with diabetes control? Absolutely! That’s because beans are slowly digested, resulting in only a small rise in blood glucose levels. People with type 2 diabetes who ate at least a cup of legumes (beans, chickpeas and lentils) daily for three months had lower blood glucose (blood sugar) levels, as measured by the A1C test, according to a 2012 Canadian study published in the Archives of Internal Medicine. 4. Shed a few pounds Carrying around extra pounds causes insulin resistance, keeping the blood sugar-lowering hormone from working. Your weight-loss goals don’t have to be enormous either. Some of patients have seen improvements in blood glucose readings with only a 5-pound loss. 5. Get more high-quality shut-eye Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control. Healthy volunteers who didn’t get enough sleep for several nights in a row had higher blood levels of fatty acids, which reduced the ability of insulin to regulate blood sugar, the researchers found. 6. Make friends with some cactus The paddle-shaped nopal cactus (also known as “prickly pear”) might reduce blood sugar. The fruit and stem of the nopal plant may slow carbohydrate absorption and lower post-meal blood glucose readings, according to some preliminary studies. But no large studies have proven if nopal is effective to prevent or treat diabetes. 7. Banish stress When you’re stressed out, your body creates a lot of stored energy – glucose and fat – so cells can use it when called into action. In people with diabetes, this extra energy doesn’t make it to the cells, so glucose stays in the blood and results in high readings.
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Top 7 Tips to Beat the Diabetes - Diabetes Zone
1. Practice self care Taking steps to manage your blood sugar levels and generally taking good care of yourself is obviously essential for your own physical and mental health, but staying in control also helps strengthen your relationships, because it puts less pressure on your loved ones, who may worry about you or have to help take care of you. When you are consistent, and your blood sugar routinely stays within an acceptable range, diabetes can become just "one more thing" in your life; it doesn't have to be "the big thing" that takes over your life or anyone else's. 2. Gather support Talk to your family and friends about what it means to have diabetes so they understand your needs, concerns and frustrations. Describe what it feels like when your blood sugar goes out of range. Let them know exactly how they can help. Explain that you are not always able to control your blood sugar, even when you're doing everything right, so you may need some empathy. If you are changing your diet and making healthier food choices, you may want to ask them to join you, and keep junk food out of the house. 3. Set goals When you are diagnosed with diabetes, you have to make changes in some of your daily habits in order to stay healthy. Change usually doesn't usually come easily or quickly because most of our habits are so ingrained in our day to day lives that our behavior is automatic. Setting specific goals, how much weight you want to lose, how much exercise you want to do, learning more about nutrition and diabetes, improving your attitude and mood and even writing them down, helps you stay focused on getting physically and mentally fit and also helps you monitor your progress. 4. Mental health Think holistically about your health; diabetes has both physical and mental health implications. Not only can diabetes contribute to feelings of depression, but depression has also been linked with worsening of diabetes symptoms. If you are depressed, it may be more difficult to adopt healthier new habits and stick to them. It helps to understand your emotional connection to food so you can address any underlying reasons you may have for overeating or making poor food choices. 5. Seek professional help Sometimes the support of family and friends just isn't enough. If that's the case, you may benefit from psychological counseling. Cognitive behavioral therapy a form of therapy that focuses on current issues and understanding the relationship between the way you think and feel and your behavior may help you with the day to day management of your blood sugar as well as improve your mood. 6. Reduce stress Chronic stress is a risk factor for developing depression and, although the exact reason is unclear, there also appears to be a direct link between psychological stress and type 2 diabetes. As if being diagnosed with diabetes isn't stressful enough, having to make huge changes in your daily habits and lifestyle is enough to overwhelm anyone. Relaxation techniques like yoga, meditation, tai chi, and deep breathing can help you cope with the day to day stress of managing your condition. 7. Keep a journal Writing down your goals, and the actions you take to reach them, can help you clarify, manage and monitor all aspects of your disease. In addition to writing down your thoughts and feelings, as you would in any diary, it helps to record your glucose levels, injection sites, physical activity, everything you eat and drink, how you feel at different times of the day, information you get from your health care team, and any good tips or advice you collect along the way.
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1 Week Diabetes Lunch Menu
1 Week diabetes lunch menu list below: 1. Sunday. Grilled Salmon in Ciabatta. Here fresh salmon fillets are marinated, then lightly grilled and served in warm ciabatta rolls with mixed salad leaves and a basil mayonnaise, to create a very tempting and special lunch dish. Using light mayonnaise and yogurt reduces the fat without losing any of the creaminess. 2. Monday. Spiced Couscous Tomatoes. Choose ripe, well-flavoured tomatoes for this dish. Hollowed out, tomatoes make the perfect container for a spicy eggplant, dried apricot and nut couscous. Serve the spiced couscous tomatoes with sesame breadsticks. 3. Tuesday. Tarragon Chicken Salad. Tahini, a paste made from sesame seeds, is a favourite ingredient in Middle Eastern cooking. Available at most large grocery stores, it adds a nutty taste and thick creaminess to the dressing for this nutritious tarragon chicken and baby spinach salad. 4. Wednesday. Watermelon and Feta Salad. In this salad, the salty tang of creamy feta cheese contrasts with pieces of sweet watermelon and juicy golden nectarines. A mix of arugula, endive and leaf lettuce adds a slightly peppery taste, while the toasted pumpkin seeds give it a nice crunch. 5. Thursday. Eastern Salad. Based on fattoush (the colourful, crunchy salad served throughout the Middle East), this version adds tuna for extra flavour and protein. 6. Friday. Citrus and Spinach Salad. Fresh leaf spinach pairs well with citrus fruits, melon and prosciutto. Here the spinach is tossed with the fruits and their juices and then drizzled with a creamy and sweet balsamic dressing. A little prosciutto is used to top the salad, so you get the flavour without adding too much fat! 7. Saturday. Summer Salmon and Asparagus. Fresh young vegetables and succulent salmon make this casserole highly nutritious, and it is also quick to prepare. Choose tiny leeks, tender asparagus and sugar-snap peas, all of which add visual appeal to the dish. Serve boiled new potatoes with the summer salmon and asparagus for a complete meal.
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Top 5 Preventing Foot Problems for Diabetic
1. Check blood pressure and fat levels Have your blood pressure checked at every doctor's visit. The target for most people with diabetes is 140 over 90. Your cholesterol and triglyceride levels - both types of blood fats - should be checked at least once a year. For people with diabetes, the target is below 100 for LDL, or bad cholesterol; HDL, or good cholesterol, levels should be above 40 for women and 50 for men. Triglyceride levels should be below 150. 2. Wash your feet daily Before you immerse your foot, check the water temperature with your hand because your feet may not feel heat. Use warm water, not hot, and don't soak - it can dry out your skin and lead to cracking. Dry your feet carefully and apply moisturizing cream or baby oil to prevent dryness. Don't put cream between the toes; the moist conditions can encourage infection. 3. Trim weekly After you've washed your feet, trim your toenails straight across and file off any snags with an emery board. While your feet are still wet, you can carefully smooth corns and calluses with a pumice stone. If you can't see well, can't reach your feet, or have tough or ingrown nails, let your podiatrist do the trimming. 4. Get shoe savvy Before you put on your shoes, feel inside to make sure there are no stones or other debris. Avoid shoes that are too tight, pointy, or high-heeled, or that have stitching inside that might abrade your foot. Buy shoes at the end of the day when your feet will likely be a bit swollen. A good choice is athletic or walking shoes, which allow air to circulate inside the shoe (unlike vinyl or plastic shoes) and offer flexibility and support. 5. Quit smoking Smoking raises the risk of foot complications by narrowing and hardening your blood vessels so that fewer nutrients and insufficient oxygen reach your feet. Smoking also keeps your cholesterol and blood pressure levels up and puts you at greater risk for heart attack, stroke, kidney disease, and amputation.
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1 Week Diabetic-Friendly Indian Breakfast Ideas
1. Methi Missi Roti This recipe is a healthy take on the traditional missi roti with the addition of methi which is an extremely nutritious ingredient. The mixed flours used increase the health quotient and less oil keeps the calories low. Ingredients: 1 cup besan ¼ cup plain flour ¾ cup whole wheat flour ½ cup finely chopped onions ½ cup shredded fenugreek leaves 1 tsp finely chopped green chillies ½ tsp carom seeds salt to taste 1/8 tsp oil for kneading whole wheat flour for rolling 2. Wheat Rava Idli Wheat is an ingredient rich in minerals and vitamins. The magnesium in wheat helps lower the risk of diabetes and plays an active role in the body's functional use of insulin and glucose. Thus a plateful of healthy wheat rava idlis may be a great option as a morning meal. Ingredients: 1 cup of wheat rava 1 ½ cup of curd 1 tsp cooking oil ½ tsp mustard ½ tsp urad dal ½ tsp channa dal ½ tsp hing ½ tsp jeera 2 green chilies Few curry leaves Few coriander leaves Salt for taste 3. Soya Dosa Dosas are great to savour in the mornings and soya dosas add a healthy twist to the normal variety which makes it a hit. Serve with chutney, achaar or sambar and you will be satiated till your next meal. Ingredients: ¾ cup rice flour/ wheat flour ¼ cup urad dal flour ¼ cup soya flour 1 big onion, chopped 1-2 green chilli ½ tsp black pepper and cumin powder Salt Cooking oil 4. Ragi Uttapam Ragi is an ingredient rich in calcium with a low glycemic index. This recipe of ragi uttapam is easy and makes for a delicious breakfast option to kick start your day. Ingredients: 2 cups Ragi flour 1 teaspoon cumin seeds ½ cup curd 1 tbsp grated ginger 2 green chilies, chopped Salt to taste For garnish: 1 cup chopped tomatoes 1 cup Spring Onion and Capsicum 5. Chana Dal Pancakes Chana dal is a beneficial ingredient for diabetics. It helps the blood sugar levels to rise slowly, has a low glycemic index and utilises the sugar in the body effectively maintaining the body's sugar levels. Ingredients: ½ cup chana dal, soaked and drained ½ cup fenugreek leaves, chopped ½ cup spinach, chopped ½ cup carrot grated 1 tsp coconut, grated 2 tsp carrot, grated 1 tsp coriander leaves, chopped Pinch of mustard and cumin seeds ½ tsp ginger, shredded 1 tbsp lemon juice 6. Vegetable Omelet Cook up an omelet with egg whites and a tablespoon of skim milk. Toss in some of your favourite veggies like onions, tomatoes, mushrooms and peppers. Use a spoonful of olive oil to cook in a nonstick pan and give yourself a healthy protein-rich treat that also offers an anti-oxidant boost. Ingredients: Egg whites of 2 eggs Salt & pepper as per taste A cup of veggies (mushrooms, tomatoes, onions, capsicum, bell peppers) 1 tbsp olive oil 1 tbsp skimmed milk 7. Stir-fried Zucchini, Broccoli & Kora Salad Kora or Foxtail Millet, known as Kangni in Hindi are high in carbohydrates and a great way to get energy from carbs. It is also high in dietary fiber and minerals such as iron making it a healthy ingredient for breakfast. Adding veggies like zucchini, broccoli and bell peppers adds a touch of colour and the Asian salad dressing ups the recipe's taste. Ingredients: ½ cup Kora (Foxtail Millet, known as Kangni in Hindi) 1 tsp sesame oil 1 star anise 1 cup yellow zucchini (diced) 1 cup green zucchini (diced) 1 cup broccoli florets (blanched) Salt to taste For dressing: 1 tsp sesame oil 1 ½ tbsp dark soya sauce 1 tbsp garlic (finely chopped) 2 tbsp spring onion greens (finely chopped) Black pepper powder to taste
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