Healthy Diabetic Lifestyle: November 2014

Good Day, my dear glucose intolerant and diabetic friends.

I hope you are carrying your titles with charm and sweet replacing good grace.

For me 'The Garden of Eden' is synonymous with bright colours, happy people and animals, flowers and FRUIT.

If you have visited this blog before, you will know that I am a diabetic vegetarian and
I LOVE FRUIT .

I have been on the internet rampage again to find more advice on diabetic friendly food and/or to confirm that we are on the right way by eating fruit with a low glycemic index. My most important support system in this quest is once again www.healthyliving.com

Warm weather means lots of luscious fruit. But if you have diabetes, you may be wondering how these seasonal treats can fit into your diet plan. Fruits are loaded with vitamins, minerals, and fiber and should be a part of a diabetic diet — just keep track of them as you do all your carbs. The key is to keep an eye on portion sizes and stay away from fruits canned in syrups or other types of added sugar. If you are using the glycemic index (GI) to manage your diabetes, most fruits are a good choice because they are low GI. Satisfy your sweet tooth and keep your blood sugar in check with the following fresh or frozen low-carb choices.

Berries for Antioxidants

Whether you love blueberries, strawberries, or any other type of berries, you have the go-ahead to indulge. According to the ADA, 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.

Peaches for Potassium

Fragrant, juicy peaches are a warm-weather treat and can be included in your low-carb diabetic 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.

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.

Apples for Vitamins

An apple a day really might keep the doctor away. A small apple is a great fruit choice, with just 54 calories and 14 grams carbohydrates. They are also loaded with fiber and a good source of Vit. C. Don't peel your apples though - the skins are full of antioxidants.

Oranges for Vitamin C

Eat one orange and you've gotten all the vitamin C you need in a day. This low-carb, low GI 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.

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 diabetic diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.

In South Africa we are lucky enough to pick and choose from all the above fruits all year round. I hope I have thoroughly been able to wet your appetite for all these marvellous 'remedies' out of God's pharmacy. If you take one or two, according to size, and add them to a smoothie with yogurt and some nuts, you don't need to worry about snacks anytime soon.

ENJOY your healthy diabetic life style and I would be happy to receive some of your own recipes and/or ideas in the comment section, how to eat like a king, even under somewhat limited circumstances.

For today I remain sincerely yours,

Barbara

Good day again, my dear friends. I don't even pretend to lay claim to the content and beautiful images of today's post. The full credit goes to www.everydayhealth.com. I really could not have explained and photographed it all better. Enjoy!

SOME PARTICULARLY GOOD FOODS FOR US DIABETICS:

Oatmeal

Oatmeal contains beta-glucan, a heart-healthy soluble fiber that slows down digestion. This prevents big spikes in blood sugar levels, Smithson says. The beta-glucan in oatmeal has also been shown to improve insulin sensitivity, according to a study published in 2013 in the journal Food and Nutrition Research.

Just remember that oatmeal is a carbohydrate, so you'll need to watch your portions. Smithson recommends one quarter-cup of dry oatmeal per day as part of a healthy diabetes diet. Enjoy it for breakfast, add it to meatloaf, or sprinkle it on top of your yogurt.

Salmon

Salmon is a rich source of key nutrients, including protein, niacin, and vitamin D. And getting a healthy dose of vitamin D may be key, as low levels of the vitamin have been associated with type 2 diabetes, Smithson says.

The fish is also a good source of omega-3 fatty acids, which may help reduce inflammation associated with insulin resistance. And a study published in 2013 in the journal Nutrients showed that omega-3s may also help protect your heart health, which is especially important for people with diabetes because of their increased risk for heart disease.

Top salads with grilled or broiled salmon, and try baking salmon patties, Smithson suggests.

Almonds

Almonds are high in vitamins B and E, fiber, iron, protein, magnesium, and zinc — and low in carbohydrates that increaseblood sugar levels, Smithson says.

And since diabetes makes you more likely to have high LDL, or "bad" cholesterol, adding nuts to your diabetes diet is a smart move. Almonds are an excellent source of unsaturated fats, which can help lower your LDL cholesterol and raise your HDL, or "good" cholesterol levels, Smithson notes.

Add almonds to salads or try a tablespoon of almond butter as a snack, she suggests. Just watch your portions and steer clear of packaged nuts with any added sugar or salt.

Oranges

An orange is an excellent source of pectin, a soluble fiber shown to lower LDL cholesterol levels, Smithson says. Although they're sweet, oranges actually have a low glycemic index (GI), according to the American Diabetes Association (ADA). And the lower a food's GI, the less it affects blood sugar and insulin levels. Do factor in that one medium-sized orange has 15 grams of carbohydrate, Smithson notes.

Oranges also provide key nutrients including vitamin C. Opt for the whole fruit instead of juice for more fiber and antioxidants that may help prevent cell damage, she adds.

Beans

Beans are rich in soluble fiber and an inexpensive source of protein with a low GI, making them ideal for preventing big swings in blood sugar levels, Smithson says. "A higher soluble fiber content in foods is beneficial for slowing the rise in blood glucose levels because it takes longer for your system to break down the fibrous foods," she explains.

A half cup serving of black beans has 15 grams of carbohydrate. The ADA recommends eating bean spreads, like hummus (a great dip for raw veggies), or adding beans to soup, chili, casseroles, and salad.

Kale

Of all the leafy greens you could enjoy on a diabetes diet, kale is the superstar, according to Smithson. This vegetable is rich in a slew of essential nutrients, including vitamins A, B6, C, K, and folate; the minerals calcium and magnesium; fiber; and flavonoids and other antioxidants. Kale is also very low in carbohydrates, sodium, and cholesterol, the U.S. Department of Agriculture reports.

Smithson adds that kale contains bile acid sequestrates, substances that lower LDL cholesterol and limit the absorption of dietary fat. She suggests tossing kale into a salad, steaming it, or baking it into chips.

Dark Chocolate (!!!!)

Sound too good to be true? Consider this: A research review published in 2011 in the journal BMJ looked at studies involving more than 114,000 people and found that those who ate the most chocolate had a 31 percent lower risk for diabetes and a reduced risk for heart disease and stroke compared with people who ate the least. And a 2014 studypublished in the Journal of Diabetes and Metabolic Disorders found that having about 20 grams of flavonoid-rich cocoa a day (about 3 tablespoons) could lower LDL cholesterol and triglyceride levels in people with diabetes.

Look for dark chocolate with more than 60 percent cocoa. But since chocolate also contains fat and sugar, limit yourself to one small square a day, Smithson cautions.

Cinnamon

Cinnamon has been used for thousands of years to treat various health issues, according to the ADA. More recently, the spice has been touted as a way for people with diabetes to improve blood sugar control. A 2012 study published in the journal Nutrition Research found that cinnamon supplements lowered blood sugar levels in people with type 2 diabetes. And a 2013 study published in the Annals of Family Medicine showed that cinnamon is associated with a significant drop in fasting blood sugar levels. More and bigger studies are needed to confirm the possible health benefits of cinnamon, the ADA notes — but in the meantime, it's a tasty way to top cereal and hot beverages.

Vinegar

The potential health benefits of vinegar are still under investigation, but one studydating back to 2004 and published in Diabetes Care found that vinegar could significantly improve insulin sensitivity in people with diabetes or insulin resistance. The researchers suggested that vinegar's effects on the body are similar to the effects of the commonly used diabetes drug metformin.

And a 2012 study published in the Journal of Community Hospital Internal Medicine found that vinegar helped slow the absorption of sugar. Two ounces of apple cider vinegar added to a meal improved fasting blood sugar levels and insulin sensitivity, researchers found.

Green Tea

Research is ongoing on green tea's effects on many serious diseases, including diabetes, cancer, and heart disease, according to the National Center for Complementary and Alternative Medicine. Although several earlier studies did not show that green tea helps control blood sugar levels, a 2013 research review published in the Diabetes and Metabolism Journal highlighted a Japanese study that showed that people who drank six or more cups of green tea were 33 percent less likely to develop type 2 diabetes than were people who consumed a cup of green tea a week. It also reported on Taiwanese research that found that those who drank green tea regularly for more than a decade had smaller waists and a lower body fat composition than those who didn't consume green tea regularly. The super brew also contains polyphenols, antioxidants shown to regulate glucose in the body, helping to prevent or control diabetes.

Your Diabetes Diet Starts Here

If you have diabetes, you know there's a long list of foods you should stay away from — namely those high in sugar, sodium, and saturated fat. But there are also plenty of foods you should add to your diabetes diet to help keep your blood sugar levels under control.

The foods you eat have a direct effect on your blood sugar levels, says Toby Smithson, RDN, LDN, CDE, co-author of Diabetes Meal Planning and Nutrition for Dummies and spokesperson for the Academy of Nutrition and Dietetics. "Managing blood glucose levels is key to preventing future complications," she says.

During digestion, your body breaks carbohydrates down into glucose. With the help of insulin, this sugar is transferred from your blood into cells and used as energy. Start with the above healthy diabetic foods.

AND NEVER UNDERESTIMATE THE POWER OF SPOILING YOURSELF!

Don't resist the occasional treat for yourself, especially if you are a woman,now that Christmas is coming around: