Suggested foods for diabetics: Top 10 list

by Aurora Geib 

(NaturalNews) If you've been diagnosed with type 2 diabetes, your doctor has probably already advised you to limit simple sugars in your diet, avoid highly processed carbs and perhaps even increase your intake of whole grains, leafy greens and vegetables. These are your first steps toward better health. But, what if there were foods that had very targeted effects on blood sugar and type 2 diabetes? Here are 10 foods that lower blood sugar, support pancreatic health and may lessen your need for insulin.

1. Blueberries - Blueberries are not only yummy; they are packed with flavonoids and antioxidants. Their high fiber content and high levels of vitamin C and E make them the ideal blood-sugar-stabilizing food. You can enjoy blueberries fresh or frozen year round. Use them in fruit smoothies, on top of whole-grain cereal or even just plain. Blueberries are naturally sweet and need no condiments of any kind. You can even enjoy their benefits cooked in whole-grain pancakes or muffins. A study published in the International Journal of Food Sciences and Nutrition, "Cooking Does Not Decrease the Hydrophilic Antioxidant Capacity of Wild Blueberries," showed that, whether blueberries where baked, steamed or even microwaved, their antioxidant activity was not reduced.
2. Garbanzo beans - Sometimes called chick peas, garbanzo beans are high in fiber and low in fat. Garbanzo beans are also high in protein and can replace animal proteins in your diet -- such as red meat, milk and cheese -- which are high in saturated fat. You can cook garbanzo beans at home or use them canned; just be sure to choose the low-salt variety. Garbanzo beans are great when chilled and added to a green salad. They can also be used in soups, as a meat substitute in spaghetti and chili, or pureed and mixed with olive oil to make hummus.
3. Apples - Apples are high in fiber, antioxidants and vitamin C. Apples are easy to add to your diet. They can be served up as apple sauce or sliced into a Cobb salad. Apples are easy to add to a brown-bag lunch, as well. Just wash one and drop it in. If you don't like the mild flavor of Red Delicious apples, try some of the newer varieties. Fuji and Gala apples have a wonderful, tangy, straight-from-the-tree flavor.
4. Broccoli - Broccoli is high in fiber and a good natural source of chromium. Both fiber and chromium have been proven to be beneficial in treating diabetes. Broccoli can be lightly steamed and served with a touch of olive oil and sea salt. It can also be added to salads and sandwiches.
5. Avocados - Most of us know that avocados are rich in heart-healthy monounsaturated fats which can lower cholesterol levels and decrease the risk of stroke and heart disease. A 2008 study published by the American Journal of Clinical Nutrition (2) has also shown that unsaturated vegetable fats can significantly reduce the risk of developing type 2 diabetes. You can add avocados to your diet as guacamole, diced in a salad or sliced onto a sandwich. Buy avocados that are firm and dark green, then let them ripen until they turn nearly black and develop their signature rich, nutty flavor.
6. Asparagus - One serving of asparagus has only 5 grams of carbohydrates and a mere 20 calories yet is high in fiber, antioxidants and folate. It also has glutathione, which has been shown to lower blood sugar and increase insulin production.
7. Almonds - Almonds are packed with protein, fiber and polyunsaturated fats. All of these are the ideal components of a healthy diet. Almonds have been shown to stabilize blood sugar levels in people with diabetes. The good fats in theses nuts slow digestion, stave off hunger and delay pancreatic fatigue. You can enjoy roasted almonds as a snack. They can also be added to salads and are good when thinly sliced and sprinkled over many Asian dishes.
8. Kale - Kale, according to The World's Healthiest Foods (3), is rich in fiber and in vitamins E, C and A, all of which have been shown to help stabilize blood glucose levels. While some people enjoy kale raw in salads, for the biggest nutritional punch and ideal flavor, steam it lightly for five minutes and then let it rest five minutes before serving. Don't add butter or salt, or you're negating many of kale's health benefits.
9. Cranberries - Many people think of these as a seasonal dish, but cranberries should be part of your year-round diet. They are high in phytonutrients such as anthocyanin which can help lower blood glucose levels.
10. Oats - Oats are high in soluble fiber. A diet high in fiber can, according to a document published by the Harvard School of Medicine (4), prevent constipation, lower cholesterol and control blood sugar levels. Because the fiber in foods is digested differently than other carbohydrates, it does not require insulin and passes through the digestive track intact. This has the benefit of helping you feel full without altering your blood sugar levels.

Source:

1) http://science.naturalnews.com

2) http://ajcn.nutrition.org

3) http://www.whfoods.com

4) http://huhs.harvard.edu

http://science.naturalnews.com

Six of the best foods for diabetics

by PF Louis 

(NaturalNews) There are two forms of diabetes: Type one and type two. Both types involve imbalanced blood sugar and insulin issues. Insulin is the hormone that helps convert glucose into the cellular energy that's needed for the cells to metabolize nutrients.

Type one diabetes is sometimes called juvenile diabetes because it usually occurs early in life. The pancreas doesn't produce any or enough insulin and usually needs to be supplied externally.

That often means insulin injections by manual syringe, or an easier managed insulin injection pen, insulin pills, or a portable insulin pump.

The pancreas is usually functioning with type two diabetes, which normally occurs later in life. However, the body is insulin resistant, or not using the insulin well enough. Type two diabetes can often be controlled by exercise and diet while monitoring blood sugar.

Again, chronically high blood sugar is an indicator for both types of diabetes. But sometimes low blood sugar (hypoglycemia) occurs, especially with type two diabetes.

Many diabetic symptoms cross over with adrenal and thyroid issues as well as fibromyalgia. So it's best to get your blood sugar tested to determine whether or not your health problems are diabetes related.

Foods for diabetics

Obviously, foods with high glycemic indexes (GI) need to be avoided. Those include refined starches and carbohydrates, sugar, high fructose corn syrup (HFCS) honey, maple syrup, candies, cakes, and cookies. Synthetic sugar substitutes cook your brain cells.

Unsweetened fruit juices are short-term solutions for low blood sugar (hypoglycemia), but should be avoided unless diluted if one suffers from high blood sugar.

Did you know that many foods from fast food restaurants and processed foods off the shelf contain sugars even if they're not meant to be sweet? Avoid them all. Buy bulk organic as much as possible.

(1) Veggies, especially greens, are items you can eat every day. Steamed veggies and raw salads are nutritionally beneficial for anyone and certainly if you have a low glycemic index.

Off-the-shelf salad dressings often contain sugar or other sweeteners. Use only unprocessed cold-pressed virgin vegetable oils, except soy, and vinegar or lemon/lime.

(2) Slice some avocado into your salad for taste variety and good nutrition. Avocados have low GIs. Avocados' high omega-3 content contributes to healing chronic inflammation, which is often associated with diabetes; leading to other serious diseases.

Avocados are an excellent plant source of protein. (http://www.naturalnews.com/029864_avocados_health.html)

(3) Walnuts are also a good low GI source of omega-3. You can sprinkle them onto salads or veggies for a tasty change. Most other unsalted, raw nuts are also okay for diabetics. (http://www.naturalnews.com/032772_walnuts_omega-3s.html)

(4) Fresh wild (not farmed) fish, especially tuna or cold water salmon, are another high source of omega-3 with very low GI levels. All other meats are low GI high protein sources, if you are so inclined.

Then try to stick with grazing grass-fed livestock or poultry that's free range, both to stem the excessive animal cruelty and avoid consuming the toxic antibiotics and hormones injected into factory farm animals.

(5) Grains are tricky. Obviously avoiding processed grains is necessary. But some whole grains have a higher GI (glycemic index) than you would think. Whole wheat is one of them. Quinoa and buckwheat are good substitutes. (http://www.naturalnews.com/036845_wheat_belly_weight_gain_gluten.html)

Organic brown rice may work for some diabetics since it is a complex carbohydrate that doesn't convert to glucose rapidly. But most experts recommend diabetics not make brown rice an everyday meal.

(6) Various legumes (beans) can be added to a dish of brown rice for a delicious entree. Beans are high protein and fiber with lower GIs than potatoes. They can also be mixed in with veggies or prepared as a side dish. (http://www.naturalnews.com/025175_cancer_WHO_risk.html)

Sources for this article include:

http://www.ehow.com/about_5372662_safe-foods-diabetics.html