The most common cause of heart disease in a person with Type 2 diabetes is hardening of the coronary arteries or atherosclerosis, which is a buildup of cholesterol in the blood vessels that supply oxygen and nutrition to the heart.
Cholesterol is a type of fat found in your blood. You need a certain amount to produce hormones. But too much cholesterol sticks to your artery walls to form plaque. This plaque can build up and may block or narrow the artery. This process is called atherosclerosis.
This buildup of cholesterol usually begins before the increase in blood sugars that occurs in type 2 diabetes. In other words, heart disease almost always has established itself prior to the diagnosis of type 2 diabetes.
Cholesterol is made in the body mainly by the liver. This is often called blood cholesterol. The body can produce all the cholesterol it needs to carry out its many functions and can usually maintain a healthy level of blood cholesterol.
When the cholesterol plaques can break apart or rupture, it causes blood clots and blocks the blood vessel. This can lead to a heart attack.
The same process can happen in all of the arteries in the body, resulting in lack of blood to the brain, causing a stroke or lack of blood to the feet, hands, or arms causing peripheral vascular disease.
Not only are people with diabetes at higher risk for heart disease, they’re also at higher risk for heart failure, a serious medical condition in which the heart is unable to pump blood adequately.
This can lead to fluid build-up in the lungs that causes difficulty breathing, or fluid retention in other parts of the body (especially the legs) that causes swelling.
Symptoms of a Heart Attack
The symptoms of a heart attack include:
Shortness of breath.
Feeling faint.
Feeling dizzy.
Excessive and unexplained sweating.
Pain in the shoulders, jaw, and left arm.
Chest pain or pressure (especially during activity).
Nausea.
Remember not everyone has pain and these other classic symptoms with a heart attack. This is especially true for women.
If you are experiencing any of these symptoms, you should call your doctor, call emergency services, or go to the nearest emergency room immediately.
Peripheral vascular disease has the following symptoms:
Cramping in your legs while walking or hips or buttocks pain
Cold feet.
Decreased or absent pulses in the feet or legs.
Loss of fat under the skin of the lower parts of the legs.
Loss of hair on the lower parts of the legs.
Heart Disease Treatment For Diabetics
There are several treatment options for heart disease in those with diabetes, depending on the severity of the heart disease, including:
1.Aspirin therapy to reduce the risks of clots that lead to heart attacks and strokes.
Low-dose aspirin therapy is recommended for men and women with type 2 diabetes who are over age 40 and are at high risk for heart disease and peripheral vascular disease. Talk to your doctor to determine if aspirin therapy is right for you. If you have certain medical conditions, aspirin therapy may not be recommended.
3.Exercise not only for weight loss, but to improve blood sugar levels,high blood pressure,cholesterol levels and to decrease abdominal fat, a risk factor of heart disease.
I went to Fota Wildlife Park yesterday with my husband Brendan!We had a very enjoyable time looking at all the animals and taking photographs!
Fota Wildlife Park is the perfect place to observe animals in their natural habitat.
There are hundreds of different types of animals such as wild animals like lions and tigers,tropical animals like fish and tropical spiders,different types of birds like flamingos and colourful pheasants!
There are many types of monkeys such as colombian spider monkeys and grey cheeked mangabey!
There are many types of aquatic animals such as seals and penguins!
People think that animals are lazy sometimes but I dont think so I think they are special especially to humans!
Animals are great for getting you motivated,for example going to the zoo keeps you fit and active because walking around Fota takes about an hour and thirty minutes which is a fairly good walk!
Animals are great companions especially domestic animals such as dogs and cats!
Animals are full of love and affection especially domestic animals,they never intentionally hurt the heart!
The only time that animals hurt the heart is when they die!
What type of animals do you like and have you ever been to Fota Wildlife Park?
4.Medicines.
Treatment with medication, usually with a statin medicine to lower your cholesterol level.
Your level of cholesterol has to be viewed as part of your overall cardiovascular health risk. The cardiovascular health risk from any given level of cholesterol can vary, depending on the level of your HDL cholesterol, and on other health risk factors that you may have.
HDL cholesterol is called good cholesterol! Because HDL cholesterol mops up cholesterol left behind in your arteries and carries it to your liver where it is broken down and passed out of your body.
A lot of people with high cholesterol are prone to high blood pressure!It is better to have low blood pressure than high blood pressure!
Treat with medication to lower blood pressure if it is high. This is even if your blood pressure is just mildly high.
5.Surgery
People with a high level of cholesterol are more prone to heart disease!
All meat products contain a lot of fat which causes high cholesterol!
People think that eating a lot of meat is good for them but it’s not!People who eat more vegetables than meat are a lot more healthier!
People who eat a lot of meat are more prone to heart disease ,strokes and obesity!
People with high cholesterol are more prone to heart disease as discussed earlier!
So if you have high cholesterol it can cause blocked arteries and this results in a heart attack!
Peripheral Vascular Disease Treatment
Peripheral vascular disease is treated by:
1.Participation in a regular walking program (45 minutes per day, followed by rest)
2.Special footwear
3.Aiming for an A1c below 7%
4.Lowering your blood pressure to less than 130/80
5.For people with heart disease or diabetes
Total cholesterol:
No more than 4.5 mmol/l(174.0 mg/dl)
LDL cholesterol:
No more than 1.8 mmol/l(69.6 mg/dl)
Cholesterol is either good or bad!As mentioned above the good cholesterol is HDL cholesterol and the bad cholesterol is LDL cholesterol!
LDL cholesterol is not very good for you because it sticks to the walls in your arteries making them narrow. This reduces the blood supply to your heart or brain. Eating too many foods high in saturated fat can raise your LDL cholesterol. High levels of LDL cholesterol increase your risk of heart disease and stroke.
Monounsaturated fats can help lower the amount of LDL (bad) cholesterol in your blood and reduce your chances of heart disease and stroke.
Monounsaturated fats are found in many foods but the main sources include olive, peanut and rapeseed (canola) oil, spreads that contain these oils, as well as avocados, seeds and some nuts (for example cashews, almonds and peanuts).
HDL cholesterol can be found in processed and packaged foods and in all types of meat including poultry!
6.Aspirin therapy.Talk to your doctor to determine if aspirin therapy is right for you. If you have certain medical conditions, aspirin therapy may not be recommended.
7.Stopping smoking
Stop smoking as this causes heart disease as smoking blocks the arteries of the heart and it also is responsible for lung cancer!
Having high cholesterol affects people of all ages. Making small changes now can make a big difference to your life now and in the future, especially if you already have heart disease or a family history of it.
Your cholesterol can be measured by your doctor, who knows your family history. If a family member has high cholesterol, heart disease or has had a stroke, it’s really important you ask your doctor to do a cholesterol test. You can ask for this on any visit.
Urologic complications, including bladder dysfunction, sexual and erectile dysfunction, as well as urinary tract infections (UTIs) have a profound effect on the quality of life of men and women with diabetes.
Over 50% of men and women with diabetes have bladder dysfunction
Bladder dysfunction reflects a progressive condition encompassing a broad spectrum of lower urinary tract symptoms including urinary urgency, frequency, nocturia, and incontinence.
A number of clinical studies in men and women with diabetes have reported bladder instability or hypersensitivity as the most frequent finding, ranging from 39–61% of subjects .
People with a diabetic bladder can have a variety of symptoms: Common ones include frequent urination, incontinence, difficulty starting a urinary stream, urinary tract infections, and sensations of needing to urinate urgently.
The underlying problem is that neuropathy (nerve damage) causes the bladder to lose the ability to sense when it is full, just as neuropathy in the feet can interfere with a person’s ability to sense pressure or pain.
The result is a tendency to retain large amounts of urine in the bladder.
The healthy bladder holds 300–350 cc (cubic centimeters, about 10–12 fluid ounces), but someone with a severely diabetic bladder might end up with a bladder that holds two or three times that amount.
As the bladder stretches out to accommodate increasingly larger volumes, it starts to lose its normal tone, and eventually begins to lose the ability to empty completely.
A healthy bladder will have about a fluid ounce (30 cc) of urine left in it after voiding.
Because of the stretching effects that result from losing sensation in the bladder, this volume (known as the “postvoid residual,” or PVR) eventually creeps up.
People with diabetes who are diagnosed with bladder problems can have PVRs of 100 cc, 200 cc, or even higher, depending on how severe the damage is and on how long the problem has been going on.
The other symptoms of diabetic bladder are nearly all related, in one way or another, to this incomplete emptying of the bladder.
For instance, when the bladder doesn’t empty completely, its remaining capacity fills up more quickly, causing frequent urination.
If a bladder is not emptying regularly, it can become so full that it overcomes the sphincter muscle and just “overflows,” resulting in incontinence.
Urinary tract infections can easily develop in these situations because the PVR in a bladder that doesn’t empty well becomes stagnant, allowing any bacteria that enter the bladder to grow and develop more easily into an infection.
Someone with diabetes is susceptible to this kind of infection to begin with, since diabetes can hamper the function of the immune system.
In women, urinary incontinence is estimated to affect nearly 50% of middle aged and older women, leading to significant distress, limitations in daily functioning, and poorer quality of life .
Diabetes has been identified as an important independent risk factor for incontinence in several large observational studies,
The Diabetes Prevention Program (DPP) randomized trial demonstrated that an intensive lifestyle intervention involving weight loss and exercise reduced the incidence of diabetes among women with impaired glucose tolerance (IGT) .
Prevalence of weekly stress incontinence was also substantially decreased by the DPP intensive lifestyle intervention. Importantly, reducing incontinence may be a powerful motivator for women with IGT to choose healthy lifestyle modification to prevent diabetes.
Common treatments for urinary incontinence in women include conservative management (e.g., pelvic muscle training or bladder training), medications, and surgery.
Keeping in mind that every situation is different, a sample treatment plan for someone with a severely distended and poorly-emptying bladder might begin with the placement of a Foley catheter.
This is a tube inserted into the bladder that drains into a bag taped to the leg. This bag can be emptied as needed, and the catheter is left in for five to seven days to allow the bladder to drain and for the bladder muscles to regroup.
When the Foley catheter is removed, the next step is self-catheterizing — inserting a catheter yourself when your bladder needs to be emptied, and removing it afterward.
This may seem intimidating, but it is usually easier than feared, and also usually more comfortable than having a full-time catheter in place.
People new to self-catheterization may also worry about contracting an infection, but there is less risk of infection with self-catheterization than there is with a full-time Foley catheter.
In most people, the bladder eventually recovers, and catheterization can be eliminated entirely. (If it is eliminated too quickly, though, recovery may be slowed or even stalled completely.)
Over time, many people even regain more normal sensations reminding them to void, but they can never again depend only on sensation.
Once you’ve been diagnosed with diabetic bladder, making sure you void at least every few hours while awake must become a lifelong habit.
Sexual dysfunction is more common in people with diabetes because poorly controlled diabetes can damage the blood vessels and nervous system causing reduced blood flow and loss of sensation in sexual organs. This can contribute to vaginal dryness in women and erection difficulties in men.
Erectile dysfunction (ED) occurs in a substantial number of men with diabetes, with prevalence estimates ranging from 20 to 71% . ED in diabetic men significantly impacts their quality of life .
Men with diabetes tend to develop erectile dysfunction 10 to 15 years earlier than men without diabetes. As men with diabetes age,erectile dysfunction becomes even more common.
Above the age of 50, the likelihood of having difficulty with an erection occurs in approximately 50% to 60% of men with diabetes.
Above age 70, there is about a 95% likelihood of having some difficulty with erectile dysfunction.
Risk factors associated with an increased risk of ED include hypertension, lipid disorders, coronary heart disease, older age, higher Body Mass Index (BMI) and cigarette smoking.
In men with diabetes, the relative risk for ED increases with poor glycemic control, duration of diabetes, and the number of other complications of diabetes (i.e., retinopathy, nephropathy, and limb loss).
Urinary infections are more common in people with poorly controlled diabetes and can cause discomfort for women during intercourse and for men during urination and ejaculation.
These generally are temporary complications, but they can recur.
Sexual activity should be stopped during treatment of urinary tract and yeast infections, which also are relatively common in people with diabetes.
Sexually transmitted diseases (STDs) can be transmitted easily because of the dry, cracked skin found in many people who have diabetes. This makes it important to practice safe sex.
Chronic high blood sugar levels can lead to reduced testosterone and may contribute to decreased sexual interest (libido).
Thrush is a common condition, made worse by high blood glucose levels, which can make sex uncomfortable. Good control of diabetes will help to prevent this.
Chronic high blood sugars can lead to abnormal nerve function, leading to pain with only light touch.
Heightened sense of pain associated with neuropathy can make sexual relations uncomfortable.
Because intercourse is exercise, people with diabetes should watch for signs of hypoglycemia (low blood sugar) after sex.
People with diabetes (particularly men whose disease is poorly controlled) may have too little or too much of certain hormones, such as prolactin, testosterone or thyroid hormone. Generally these conditions can be treated with pills.
Certain drugs for heart problems, high blood pressure, anxiety, depression, pain, allergies and weight control sometimes cause impotence. Switching medications may solve the problem.
Stress and other mental health problems can cause or worsen sexual dysfunction, as can smoking and alcohol use.
Physical problems not caused by diabetes, such as accidents that injure nerves, prostate surgery, and spinal cord injuries, can cause impotence.
Make an appointment to see your doctor if you are experiencing sexual dysfunction. Your doctor should perform a physical exam, which includes:
1.Medical history, including questions about morning erections (a sign that the impotence probably is not due to a physical problem); how long the problem has occurred; and whether you are experiencing anxiety or stress
2.A physical exam and review of diabetes complications
3.Lab tests to check hormone levels
4.Review of medicines taken
5.Occasionally additional testing, including measurements of erections, an ultrasound, and/or neurological and other tests done at the doctor’s office or by you at home.
6.About 25 percent of ED cases are caused by drugs. Many medications, including common medicines prescribed for diabetes and its complications, can cause ED.
The most common offenders are blood pressure drugs, antihistamines, antidepressants, tranquilizers, appetite suppressants, and cimetidine (an ulcer drug).
In addition, over-the-counter medications, including certain eye drops and nose drops, have been associated with ED.
That does not mean you should stop taking these medications! Rather, you should discuss them with your doctor to determine whether a different dosage, an alternate medicine, or additional treatments will resolve the ED.
Viagra (sildenafil citrate, made by Pfizer, Inc.), Levitra (vardenafil HCl, made by Bayer and GlaxoSmithKline), and Cialis (tadalafil, made by Eli Lilly).
The three are chemically very similar, and all have proven very effective. Because they are effective, convenient, and relatively inexpensive , these medicines have become the treatment of choice for most men experiencing ED.
The main difference among the three is in how long they last. Viagra is supposed to work for between 30 minutes and four hours; Levitra for 30 minutes to two hours, and Cialis for up to 36 hours. In addition, Viagra is slightly less effective if taken with food; Viagra can also cause temporary abnormalities of color vision.
In some cases, however, these drugs may be unsuitable for patients with heart disease. If you are considering one of these drugs and you have heart disease, as many diabetics do, be sure to tell your doctor.
In rare cases, the pills may create “priapism,” a prolonged and painful erection lasting six hours or more (although reversible with prompt medical attention).
8.Topical medicines: When the problem is insufficient blood flow, vasodilators (such as nitroglycerine ointment) can be applied to the penis to increase penile blood flow and improve erections. The main side effect of nitroglycerine ointment is that it may give the partner headaches. To prevent this, the man should use a condom.
9.Penile Injection Medication: This is just what it sounds like. Injected at home directly into the penis, the medication alprostadil produces erection by relaxing certain muscles, increasing blood flow into the penis and restricting outflow.
Although some sources report an 80 percent success rate, the therapy has disadvantages, such as risks of infection, pain, and scarring—fibrosis—in the penis, and it may also cause priapism.
10.External Mechanical Devices:
This category of treatments includes external vacuum therapies: devices that go around the penis and produce erections by increasing the flow of blood in, while constricting the flow out.
Such devices imitate a natural erection, and do not interfere with orgasm. External vacuum therapy mechanisms are approximately 95 percent successful in causing and sustaining an erection.
The vacuum constriction device consists of a vacuum cylinder, various sizes of tension rings, and a vacuum pump, either hand-operated or electric.
The penis is placed in a cylinder to which a tension ring is attached. Air is evacuated from the cylinder by means of the pump, creating a vacuum, which produces the erection. The cylinder is removed, leaving the tension ring at the base of the penis to maintain the erection.
Vacuum therapy devices have a few disadvantages. One must interrupt foreplay to use them. You must use the correct-size tension ring and remove it, to prevent penile bruising, after sustaining the erection for 30 minutes.
Initial use may produce some soreness. Such devices may be unsuitable for men with certain bleeding disorders. In general, vacuum constriction devices are successful in management of long-term ED.
“Rejoyn” is an inexpensive, nonprescription alternative to the vacuum-actuated devices. Described by its manufacturer as a “support sleeve,” it does not “cause” an erection, but rather supports the flaccid penis as if it were erect (one wears it under a condom).
11.Counseling:
The great majority of ED cases in diabetic men have a physical cause, such as neuropathy or circulatory problems. In some cases, however, the cause of ED is psychological, including depression, guilt, or anxiety.
With a thorough exam, the doctor should be able to determine whether the ED is psychological or physical in nature.
If the cause is psychological, your doctor may refer you to a psychiatrist, psychologist, sex therapist, or marital counselor. Do not view such a diagnosis as an insult. Most psychologically-based ED is easily and successfully treated.
12.Surgery:
There are two kinds of surgery for ED: one involves implantation of a penile prosthesis; the other attempts vascular reconstruction.
Expert opinion about surgical implants has changed during recent years; today, surgery is no longer so widely recommended. There are many less-invasive and less-expensive options, and surgery should be considered only as a last resort.
The obvious risks are the same that accompany any surgery: infection, pain, bleeding, and scarring. If for some reason the prosthesis or parts become damaged or dislocated, surgical removal may be necessary. With a general success rate of about 90 percent, any of the devices will restore erections, but they will not affect sexual desire, ejaculation, or orgasm.
13.People with diabetes can lower their risk of sexual and urologic problems by keeping their blood glucose, blood pressure, and cholesterol levels close to the target numbers their health care provider recommends.
Being physically active and maintaining a healthy weight can also help prevent the long-term complications of diabetes.
For those who smoke, quitting will lower the risk of developing sexual and urologic problems due to nerve damage and also lower the risk for other health problems related to diabetes, including heart attack, stroke, and kidney disease.
When treated promptly and properly, lower urinary tract infections rarely lead to complications. But left untreated, a urinary tract infection can have serious consequences.
Complications of a UTI may include:
1.Recurrent infections, especially in women who experience three or more UTIs.
2.Permanent kidney damage from an acute or chronic kidney infection (pyelonephritis) due to an untreated UTI.
Pyelonephritis is caused by a bacterium or virus infecting the kidneys. Though many bacteria and viruses can cause pyelonephritis, the bacterium Escherichia coli is often the cause.
Bacteria and viruses can move to the kidneys from the bladder or can be carried through the bloodstream from other parts of the body.
A UTI in the bladder that does not move to the kidneys is called cystitis.
Symptoms of pyelonephritis can vary depending on a person’s age and may include the following:
1.Fever
2.Vomiting
3.Back, side, and groin pain
4.Chills
5.Nausea
6.Frequent, painful urination
Children younger than 2 years old may only have a high fever without symptoms related to the urinary tract.
Older people may not have any symptoms related to the urinary tract either; instead, they may exhibit confusion, disordered speech, or hallucinations.
Pyelonephritis is treated with antibiotics, which may need to be taken for several weeks.
While a urine sample is sent to a lab for culture,your health care provider may begin treatment with an antibiotic that fights the most common types of bacteria.
Once culture results are known and the bacteria is clearly identified, the health care provider may switch the antibiotic to one that more effectively targets the bacteria.
Antibiotics may be given through a vein, orally, or both. Urinary tract obstructions are often treated with surgery.
Severely ill patients may be hospitalized and limited to bed rest until they can take the fluids and medications they need on their own. Fluids and medications may be given intravenously during this time.
In adults, repeat urine cultures should be performed after treatment has ended to make sure the infection does not recur.
If a repeat test shows infection, another 14-day course of antibiotics is prescribed; if infection recurs again, antibiotics are prescribed for 6 weeks.
Most people with pyelonephritis do not have complications if appropriately treated with bacteria-fighting medications called antibiotics.
In rare cases, pyelonephritis may cause permanent kidney scars, which can lead to chronic kidney disease, high blood pressure, and kidney failure.
These problems usually occur in people with a structural problem in the urinary tract, kidney disease from other causes, or repeated episodes of pyelonephritis.
3.Increased risk in pregnant women of delivering low birth weight or premature infants.
4.Urethral narrowing (stricture) in men from recurrent urethritis.
The urethra is the muscular tube that runs from the bladder to the external urethral orifice where it carries urine from the bladder to be expelled into the environment.
In men, the urethra traverses the prostate gland, passes along the penis to terminate at the glans penis (penis tip).
With women, the urethra is much shorter, runs against the anterior vagina wall to terminate in the vestibule between the clitoris and vaginal orifice.
A narrowing of the urethra can be asymptomatic and remain silent throughout life.
The most common symptoms of urethral strictures are :
A.difficulty passing urine (voiding) – hesitance, straining and sometimes pain .
B.urinary retention due to incomplete emptying of the bladder
5.Sepsis, a potentially life-threatening complication of an infection, especially if the infection works its way up your urinary tract to your kidneys.
Sepsis is a serious medical condition caused by an overwhelming immune response to infection. Chemicals released into the blood to fight infection trigger widespread inflammation.
Bacterial infections are the most common cause of sepsis. However, sepsis can also be caused by other infections.
The infection can begin anywhere bacteria or other infectious agents can enter the body.
It can result from something as seemingly harmless as a scraped knee or nicked cuticle or from a more serious medical problem such as appendicitis, pneumonia, meningitis, or a urinary tract infection.
When infection overwhelms the body, the body can respond by developing sepsis and going into septic shock.
Sometimes called blood poisoning, sepsis is the body’s often deadly response to infection or injury. Sepsis kills and disables millions and requires early suspicion and rapid treatment for survival.
Because sepsis can begin in different parts of the body, it can have many different symptoms. Rapid breathing and a change in mental status, such as reduced alertness or confusion, may be the first signs that sepsis is starting.
Other common symptoms include:
Fever and shaking chills or, alternatively, a very low body temperature
Decreased urination
Rapid pulse
Rapid breathing
Nausea and vomiting
Diarrhea
The first step to successful treatment for sepsis is quick diagnosis.
If sepsis is suspected, the doctor will perform an exam and run tests to look for:
Bacteria in the blood or other body fluids
Source of the infection, using imaging technology such as X-ray, CT scan, or ultrasound
A high or low white blood cell count
A low platelet count
Low blood pressure
Too much acid in the blood (acidosis)
Altered kidney or liver function
Other tests of bodily fluids and radiologic tests, such as X-ray or CT scan, can often help in diagnosing the cause of the infection.
People diagnosed with severe sepsis are usually placed in the intensive care unit (ICU), where doctors try to stop the infection, keep vital organs functioning, and regulate blood pressure.
Worldwide, one-third of people who develop sepsis die. Many who do survive are left with life-changing effects, such as post-traumatic stress disorder (PTSD), chronic pain and fatigue, and organ dysfunction (don’t work properly) and/or amputations.
First, people with diabetes may have poor circulation, which reduces the ability of white blood cells to travel in the body and fight off any kind of infection.
Diabetes impairs some parts of your immune response. You have fewer white blood cells and T cells to fight off invading bacteria, viruses, and fungi. Routine antibiotics may be ineffective.
High blood glucose levels can also raise the risk of a Urinary Tract Infections.
High blood sugars can be a result of both Type 1 and Type 2 diabetes.
The pancreas produces a hormone called insulin, which helps to transport glucose from the bloodstream to be utilized as energy.
Insulin resistant diabetes is the most common type of diabetes which is Type 2 diabetes!
Insulin dependent diabetes is the least common diabetes which is Type 1 diabetes!
In type 1 diabetes, the pancreas is unable to produce insulin.
People like me who are Type 1 diabetics are more prone to kidney infections!
I have been a Type 1 diabetic for many years so have had a good few kidney infections!
The kidney infections were very painful!
I think that diabetes can be very hard sometimes what do you think?
Type 2 diabetes is a result of people eating too many high carbohydrate meals and the pancreas is not producing enough insulin to breakdown the glucose in the food to energy!
Excess glucose is filtered in the kidneys and results in significantly higher urine glucose concentrations when compared to the urine of non-diabetics.
Filtered glucose attracts water into the renal tubules, which can increase the urge and frequency of urination.
High glucose concentrations in the urine provide an abundant source of nutrients for bacteria, which can proliferate and cause an infection.
Some people with diabetes have bladders that don’t empty as well as they should because of diabetic neuropathy. As a result, urine stays in the bladder too long and becomes a breeding ground for bacteria.
Diabetic neuropathy is very serious and is caused by high blood sugar levels!
If a person has diabetic neuropathy the muscles in the sphincter are damaged which results in a weak bladder therefore all the urine remains in the bladder rather than being expelled from the body.
Nerve damage can keep your bladder from emptying, either by weakening muscles or scrambling the signals between your brain and urinary system.
Urine that remains in your body too long poses a greater infection risk.
This common skin condition is characterized by depressed, irregularly round or oval, light brown, shallow lesions.
Lesions may vary in number from few to many and are usually found on both legs but are not symmetrically distributed.
Dermopathy appears as scaly patches that are light brown or red, often on the front of the legs. The patches do not hurt, blister, or itch, and treatment generally is not necessary. The patches are sometimes called skin spots.
Because these lesions do not itch, hurt, or open up, they are often overlooked and not reported to the health-care provider.
This is an uncommon condition in which blisters occur on the hands and feet and sometimes also the legs and forearms.
The blisters are unrelated to trauma or infection; they develop spontaneously and may become quite large.
In rare cases, people with diabetes develop blisters that resemble burn blisters. These blisters—called bullosis diabeticorum—can occur on the fingers, hands, toes, feet, legs, or forearms.
Diabetic blisters usually are painless and heal on their own. They often occur in people who have diabetic neuropathy.
Foot ulcers are a serious problem that can ultimately lead to amputation if left untreated.
Each year, about 2% to 3% of people with diabetes develop a foot ulcer.
Approximately 15% of people with diabetes develop a foot ulcer at some point in their lifetime.
Foot ulcers are erosions on the skin of the feet.
Some affect just the outermost layers of skin, while others extend to deeper tissues.
Ulcers often begin as a result of minor trauma, such as irritation from ill-fitting shoes that goes unnoticed or untreated.
The most common locations for ulcers to develop are the weight-bearing areas of the foot such as the heel and the ball of the foot and sites subject to pressure such as the toes or ankles.
A number of factors make people with diabetes more likely to develop foot ulcers than those without diabetes.
Neuropathy is one risk factor. Almost all people with diabetes who develop typical foot ulcers have neuropathy that affects their motor, sensory, or autonomic nerves.
Neuropathy in the motor nerves causes weakness, thinning, and limitation in the movement of certain muscles in the foot, leading to deformities in the normal foot shape such as atypically high arches, claw toes (all toes except the big toe bend toward the floor) and hammer toes (the longest toe bends toward the floor at the middle toe joint).
Neuropathy of the sensory nerves results in loss of protective sensation to pain, pressure, and heat.
People with sensory neuropathy may therefore not be aware of cuts, abrasions, and calluses that can lead to ulcers.
Depending on the amount of sensory neuropathy, people may even be unaware of major traumas to their feet, such as occur from stepping on pins, glass, and other sharp objects.
Neuropathy of the autonomic nerves can lead to warm, excessively dry feet that are prone to skin damage.
Peripheral vascular disease is another factor that can contribute to the formation of foot ulcers in people with diabetes.
Because of the decreased blood circulation to the feet in this condition, there is an impaired delivery of oxygen, nutrients, and antibiotics.
Therefore, wounds tend not to heal well and to become infected.
Foot ulcers warrant immediate attention and treatment.
The doctor will need to determine how deep and infected the ulcer is.
He may take an x-ray of the foot to check whether infection has spread to the bone.
Treatment for a foot ulcer may include oral or intravenous antibiotics to control the infection, as well as dressings and salves with lubricating, protective, antibiotic, or cleansing properties.
Taking care of the ulcer and following up with health-care providers is very important for preventing complications that could eventually lead to an amputation.
Proper foot care is a vital part of preventing minor wounds from developing into ulcers. This means the feet should be inspected daily for cuts, sores, or other forms of irritation.
The toenails should be cut straight across. (If a person cannot see or reach his feet, a health-care provider should cut his toenails.)
The feet should be washed daily in warm water and carefully dried, especially between the toes. A moisturizing lotion should then be applied, but not between the toes.
A health-care provider should examine the feet at least once a year.
People with risk factors for developing a foot ulcer, such as neuropathy, foot deformities, calluses, or a history of foot ulcers, should have their feet inspected by a doctor more often, preferably every one to six months.
If a person notices a blister, cut, scratch, sore or other form of irritation, he should be sure to notify his health-care provider immediately.
People with diabetes should avoid walking barefoot, even when indoors.
Socks or stockings should also be worn to reduce friction between the foot and the shoe.
If possible, choose seamless socks and stockings.
Wearing shoes that fit is very important, since ill-fitting footwear is a major cause of foot ulcers.
Shoes should have some room, preferably 1/2—5/8 inch, between the front of the shoe and the longest toe.
The width of the shoe should accommodate the ball of the foot, and the toes should not be cramped.
Selecting a store with a certified pedorthist on staff is a good idea, since this person will know the subtle differences between various styles.
It is best to select shoes toward the end of the day, when feet are at their largest.
People who have lost the protective sensation in their feet due to neuropathy or those who have peripheral vascular disease, foot deformities, calluses, ulcers, or other special circumstances should discuss getting customized shoes with their doctor.
5D.Necrobiosis Lipoidica Diabeticorum (NLD)
If you’ve had diabetes for a long time without good control of your blood sugar, you could get NLD. Poor blood supply to the skin can cause changes in the collagen and fat underneath.
The overlaying skin becomes thin and red. Most lesions are found on the lower parts of the legs and can turn into an ulcer if there’s trauma.
Lesions have fairly well-defined borders. Sometimes, NLD is itchy and painful. As long as the sores don’t break open, you won’t need treatment for them. If the sores do break open, see your doctor.
High blood glucose levels can also predispose people with diabetes to developing common fungal skin infections from organisms such as Tinea and Candida.
Fungal infections can occur just about anywhere, including the feet (Tinea pedis), the hands (Tinea manuum), the body (Tinea corporis), and the groin (Tinea cruris).
Tinea pedis, or athlete’s foot, usually occurs in the web spaces between the toes or on the soles of the feet.
Lesions are itchy and may develop vesicles (sacs filled with air or fluid) or may simply be red and scaly.
It is usually contracted by walking barefoot on a contaminated floor. To help prevent athlete’s foot, it is always a good idea to wear slippers or shoes of some sort in public areas such as locker rooms.
Tinea manuumis characterized by papules (small, raised pimples or swellings), vesicles, or scaling, typically on the dominant hand, and is associated with touching athlete’s foot lesions.
Tinea corporis, or ringworm, presents as multiple red or pinkish circular lesions with a distinct, scaly border. In severe cases, the lesions may merge, forming large, discolored areas on the body.
Tinea cruris, or jock itch, results in red to brownish, scaly, itchy lesions that cover the groin and sometimes extend to the pubic region and upper thighs.
When blood glucose levels are high, a person with diabetes is more susceptible to infection. This is believed to be why there’s a higher incidence of certain bacterial infections among people with diabetes and why these infections tend to be more serious than in the general population.
There are different kinds of bacterial infections affecting the skin. These include styes, which are infections of the glands of the eyelids; boils, which are infections of the hair follicles; and carbuncles, which are deep infections of the skin and the underlying tissue. There also are bacterial infections that affect the nails. With a bacterial infection, the areas involved generally are hot, swollen, red, and painful.
Most bacterial infections require treatment with antibiotics in the form of pills and/or creams.
The following are some of the more common bacterial infections in people who have diabetes.
Impetigo is a common, contagious, superficial skin infection that starts out as fluid- or pus-filled blisters or pimples that rupture to form erosions on the skin.
These erosions are then covered by crusts. Minor breaks in the skin may lead to an impetigo infection, or it may arise as the result of an existing skin problem, such as atopic dermatitis, contact dermatitis, psoriasis, ulcers, traumatic wounds, burns, or insect bites.
This infection most often arises on the face, arms, legs, buttocks, hands, and skin folds such as the underarms and groin.
Ecthyma has many features similar to those of impetigo and can in fact result from untreated impetigo.
The main difference is that ecthyma goes into the deeper layers of the skin, forming ulcerations, which then become covered with thick crusts.
This condition most commonly occurs on the legs and sometimes the buttocks.
Poor hygiene increases the risk of ecthyma.
Impetigo may improve on its own, or it may become chronic and widespread.
The use of oral antibiotic medicine, coupled with topical antibiotics such as bacitracin, antibacterial soaps, and good hygiene, is typically sufficient to clear the infection within a week.
Ecthyma is usually treated the same way but for a longer period of time; generally, antibiotics are taken for 10—14 days.
Since lesions (areas of damaged tissue) are deeper in ecthyma, they usually take a longer time to close, and they may heal with some degree of scarring.
Folliculitis, furunculosis, and carbuncles are all infections that arise in the hair follicles.
Sweat and other conditions that cause moisture on the skin (such as high temperatures and humid weather), the shaving of hairy regions such as the underarms and legs, and the blockage of hairy areas by clothing, bandages, or casts or by lying or sitting in one spot for a long period of time can all increase the risk of an infection in the hair follicles.
Folliculitis is inflammation of the hair follicle that is characterized by the formation of a pustule (a small pimple or blister containing pus) or a group of pustules.
Furunculosis is distinguished by the development of furuncles – deep, red, hot, tender nodules – that may develop from the pustules found in folliculitis.
The nodules usually enlarge, become painful, and rupture after several days, forming abscesses (swollen areas containing pus).
Furuncles generally occur on the neck, face, underarms, and buttocks.
A carbuncle is a larger, painful, more serious lesion with a deeper base, generally occurring at the nape of the neck, on the back, or on the thighs. The area is red, swollen, and covered in pustules.
Fever and a feeling of illness may also occur with a carbuncle.
The chances of getting folliculitis may be lessened by using clean or new razors to shave, exposing areas of the skin that are typically covered, such as the back, to the air, and wearing loose, cool clothing.
Lesions usually improve on their own, but they heal faster with the use of antibiotic washes and creams.
Simple furunculosis is treated by the local application of antibiotic creams and warm, moist compresses, which relieve discomfort and promote drainage.
A carbuncle or furuncle with a significant amount of redness or swelling or an associated fever should be treated with a systemic antibiotic (one that affects the entire body), since one of the risks of these lesions is an infection of the bloodstream.
This can spread bacterial infection to many of the body’s organs, including the heart, brain, and kidneys.
When the lesions are large, painful, and fluctuant (they can be shifted and compressed), draining them via surgery is usually the best option.
In these cases, the person should receive antibiotics until all evidence of inflammation has disappeared. After the lesion is drained, the area should be covered with a thin layer of antibiotic ointment and a sterile dressing.
Two of the more serious and complicated bacterial infections that occur in people with diabetes include cellulitis and infectious gangrene.
Cellulitis is an infection that spreads through the deeper layers of the skin as well as the fat layer directly underneath the skin.
People who develop cellulitis usually have an open wound that acts as an entry point for bacteria, although occasionally, the skin infection originates from a bacterial infection of the blood.
Areas infected by cellulitis are typically red, warm, painful, and swollen.
The lesions feel hard to the touch, and there is no clear line between skin that is infected and skin that isn’t infected.
This condition usually affects the face and the legs are affected three times more often than the arms.
Cellulitis requires prompt medical care.
It is important that the health-care provider take a culture to determine what organism is causing the infection so that the right antibiotic is used.
Once oral or intravenous antibiotics are started, the average time for healing is 12 days, with a range of 5—25 days.
Infectious gangrene is a serious condition that usually develops on the hands or feet at the site of an injury such as a laceration, needle puncture, or surgical incision.
It can also occur in surgical incisions on the abdomen.
A surgical incision is a cut made through the skin to facilitate an operation or procedure.
Often, multiple incisions are possible for an operation. In general, a surgical incision is made as small and unobtrusive as possible to facilitate safe and timely operating conditions.
Infectious gangrene generally begins as cellulitis, which is followed by fever and other generalized symptoms as the infection rapidly spreads.
The area then becomes blue in color, and blisters appear and rupture, forming areas of black skin.
Since the mortality rate (death rate) for infectious gangrene is high, it is important that it is diagnosed early and treated aggressively.
As water contains no carbohydrate or calories, it is the perfect drink for people with diabetes.
The bodies of people with diabetes require more fluid when blood glucose levels are high. This can lead to the kidneys attempting to excrete excess sugar through urine.
Water will not raise blood glucose levels, which is why it is so beneficial to drink when people with diabetes have high blood sugar, as it enables more glucose to be flushed out of the blood.
People who drink less than a couple of glasses of water each day may be more likely to develop abnormally high blood sugar, research suggests.
When the researchers looked at the participants’ risk according to water intake, they found that people who drank at least 17 ounces of water per day were 28 percent less likely to develop high blood sugar than those who drank less than that amount.
Because pure water has no calories, no sodium and contains no fat or cholesterol, as stated before it is the best supplement for someone with diabetes. Plus, it also has no caffeine, which is a dehydrator.
Sugary juices and sodas do contain water but cannot be counted as part of the “eight-glass-a-day” rule. These drinks must be avoided to prevent increased glucose levels.
Drinking plenty of water will help keep your Skin Healthy and Moisturized
Water Helps Keep Skin Looking Good.
Skin is your largest organ, accounting for roughly 16 percent of your body weight.
Unlike other organs, though, your skin is exposed to the air. Without enough water, it can lose elasticity and become dry, making skin vulnerable to germs and contaminants.
Proper hydration improves the health of your skin by keeping the surface moisturized and helping to prevent clogged pores.
Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss.
Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration.But once you are adequately hydrated, the kidneys take over and excrete excess fluids.
You can also help “lock” moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.
Water may also fend off breakouts by decreasing the concentration of oil on your skin.
It is critical to have a stable balance of water to oil on the surface of skin.
If the skin is too heavily covered in oil relative to water, this can lead to clogged pores with acne breakouts and blemishes.
Water is Essential to many Body Functions
Water is a major component of blood and body fluids, and an important part of the digestive process.
It aids digestion and promotes nutrient absorption by carrying these fluids, along with oxygen, to cells, thereby facilitating body-tissue repair.
Water helps filter waste and remove it from the body, promoting regularity and preventing kidney stones.
People with type 2 diabetes can lower their blood sugar significantly by increasing the amount of water-soluble fiber in their diets, which also helps with eliminating waste. To do this, they’ll also need to drink plenty of water to keep things moving through their system.
Water helps maintain the electrolyte balance in our bodies as it prevents dehydration. Without enough water, blood thickens and can’t reach small blood vessels, causing depletion of sodium and other minerals, which threatens the body’s chemical and electrical systems.
By preventing dehydration, water also guards against such symptoms as headache, fatigue, weakness and muscle cramps.
Athletes know that even mild dehydration can produce cramps, and that water helps prevent injury by cushioning joints and protecting organs and tissues.
Increased water intake also helps regulate body temperature to keep things cooler.
As the single most important aspect of cellular integrity, water also helps keep our skin moist and improves its elasticity, tone and smoothness.
A person with diabetes’s tendency toward frequent urination and dehydration is a major reason why they often experience dry skin.
If we do not stay hydrated, physical performance can suffer.
This is particularly important during intense exercise or high heat.
Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat..
This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.
Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water.
So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.
Hydration Has a Major Effect on Energy Levels and Brain Function
Your brain is strongly influenced by hydration status.
Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.
In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches .
Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue .
A 1-3% fluid loss equals about 1.5-4.5 lbs (0.5-2 kg) of body weight loss for a 150 lbs (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.
Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance .
Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance.
Drinking Water May Help to Prevent and Treat Headaches
Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood .
Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water.
Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.
Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly,
Urinary stones are painful clumps of mineral crystal that form in the urinary system.
The most common form is kidney stones, which form in the kidneys.
There is limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.
Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps.
Water may also help prevent the initial formation of stones, but studies are required to confirm this.
Increased water intake appears to decrease the risk of kidney stone formation.
Body fluids transport waste products in and out of cells.
The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine.
Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate.
When you’re getting enough fluids, urine flows freely, is light in color and free of odor.
When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.
If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates.
Drinking More Water Can Help With Weight Loss
Drinking plenty of water can help you lose weight.
This is due to the fact that water can increase satiety and boost your metabolic rate.
In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours .
This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.
The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories .
In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks .
It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.
Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full.
Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
Diabetes insipidus (DI) is a rare disease that causes frequent urination.
The large volume of urine is diluted, mostly water. To make up for lost water, a person with DI may feel the need to drink large amounts and is likely to urinate frequently, even at night, which can disrupt sleep and, on occasion, cause bedwetting.
Because of the excretion of abnormally large volumes of dilute urine, people with DI may quickly become dehydrated if they do not drink enough water.
Children with DI may be irritable or listless and may have fever, vomiting, or diarrhea.
Milder forms of DI can be managed by drinking enough water, usually between 2 and 2.5 liters a day.
DI should not be confused with diabetes mellitus (DM), which results from insulin deficiency or resistance leading to high blood glucose, also called blood sugar. DI and DM are unrelated, although they can have similar signs and symptoms, like excessive thirst and excessive urination.
Diabetes mellitus is characterized by high levels of sugar in the blood while diabetes insipidus is a disease where kidneys are unable to conserve water.
Diabetes insipidus (DI) is a rare disease while diabetes mellitus is very common; “diabetes” in general usage refers to diabetes mellitus, which is generally of 3 types — Gestational, Type 1 and Type 2 diabetes.
The causes, symptoms, treatment and prognosis for diabetes insipidus are different from diabetes mellitus.
In the first case, the condition is called central DI, and in the second case it is called nephrogenic DI. Central DI is the more common form of the disease.
Central DI can be inherited or caused due to damage to either the hypothalamus (the part of the brain that produces ADH) or the pituitary gland, where ADH is stored. Head injuries, tumors, infections or surgery can inflict such damage.
Nephrogenic DI can be inherited (from mother to son) or be caused by kidney disease, hypercalcemia (excess calcium in the body) or by certain drugs such as lithium, amphotericin B, and demeclocycline.
Diabetes insipidus is characterized by extreme thirst (especially for cold water or ice) and excessive urination. However, the urine does not contain glucose.
Very occasionally, people with diabetes insipidus will experience blurred vision.
In children, diabetes insipidus can interfere with appetite, eating, weight gain and growth.
Diabetes insipidus is diagnosed by testing blood glucose levels, bicarbonate levels and calcium levels.
High sodium levels in blood electrolytes can also indicate diabetes insipidus.
Central diabetes insipidus and gestational diabetes insipidus can be treated with desmopressin.
The anticonvulsive medication carbamazepine is also somewhat successful in treating these types of diabetes insipidus.
Nephrogenic diabetes insipidus can be improved with the diuretic hydrocholorothiazide or indomethacin.
When properly treated, diabetes insipidus does not reduce life expectancy.
However, symptoms may not be able to be completely eliminated even with treatment in individuals with severe forms of the disease.
Diabetes mellitus is also closely related to a hormone — insulin. It is caused by either a deficiency of insulin or a resistance to insulin, or both.
Several populations – such as Indians and African Americans – have a higher genetic predisposition to diabetes. This is compounded by lifestyle, lack of exercise, obesity and diet.
There are three types of diabetes mellitus:
Type 1 Diabetes can occur at any age but is most common in children and young adults. It is characterized by insulin deficiency in the body.
Type 2 Diabetes is the most common form of diabetes in the world. It is characterized by high blood glucose levels caused by either a lack of insulin or the body’s inability to use insulin efficiently.
Type 2 diabetes develops most often in middle-aged and older adults but can appear in children, teens, and young people.
Gestational diabetes is high blood sugar that develops at any time during pregnancy in a woman who does not have diabetes.
Diabetes mellitus is characterized by high blood sugar, which also leads to excessive urination and increased thirst and hunger. Blurred vision is also a common symptom.
People with type 2 diabetes develop symptoms slowly, so they may go undiagnosed for a long time.
In contrast, type 1 diabetes patients get very sick quickly and are diagnosed immediately.
Diabetes mellitus is diagnosed when an individual has a fasting plasma glucose level of over 7.0 mmol/l, plasma glucose of over 11.1 mmol/l two hours after a 75g oral glucose intake, or glycated hemoglobin of more than 6.5%.
Positive results must be retested on a different day.
Diabetes mellitus cannot be cured.
It is managed by keeping blood glucose levels as close to normal as possible.
Type 1 diabetes can be treated with insulin injections or an insulin pump.
Type 2 diabetes is treated through exercise, careful diet, diabetic pills and occasionally by insulin in a long-acting formulation.
Your body needs a certain amount of essential vitamins and minerals to function properly.
There are specific vitamins, minerals, and all-natural supplements that can help you lose weight.
Vitamins and minerals act as catalysts, speeding up reactions which can result in weight loss.
Many of the vitamins which support metabolism and weight loss are water-soluble.
This means that they are not stored in great quantities in the body.
Therefore, to get the greatest benefit of vitamins for weight loss, you must be sure to eat a daily balanced diet that includes plenty of fresh fruit and vegetables.
A healthy Salad packed full of vitamins and Minerals!
With minerals, it may take your body some time before you begin to see results.
It is essential to follow the suggested usage guidelines for vitamin and mineral supplements.
The temptation may be that more is better for weight loss and health.
However, large amounts of any nutrient can potentially cause negative health impacts.
In addition, some vitamins and minerals may have adverse drug interactions.
Consult your doctor before adding any nutritional supplement to your diet.
This has long been associated with weight loss, and is said to help you feel more full when you drink it, therefore allowing you to eat less, or have fewer cravings.
It’s definitely all natural because it’s made from pressed apples. When taken in small amounts there are few side effects linked to it.
You don’t need to drink copious amounts of it to feel fuller and see the benefits.
It provides a non-fish oil way of introducing more omega-3 into the body, and also contains healthy amounts of alpha-Linolenic acid, an essential fatty acid that is often added to healthy diets.
Chia seeds are pretty easy to incorporate into your diet, since they don’t have a distinctive flavour and aren’t like a typical seed that you have to crunch up, you can basically sprinkle them on anything you want and enjoy the benefits they bring.
It’s possible to have a choline deficiency, so this is one nutrient that you want to make sure you’re getting enough of.
Natural sources of choline include cauliflower and other veggies in the cruciferous family like broccoli and cabbage.
Eggs are also good sources!
You can also get it in supplement form, although it’s always best to get it through food so that your body processes it naturally and can easily get rid of what it doesn’t need.
It also increases brain and memory function!
It is also good for the heart and immune system!
Chromium Picolinate
This compound helps to stabilize blood sugar levels, which in turn reduces cravings, that can lead to weight loss.
Stabilized blood sugar levels means more energy throughout the day, and less high and low blood sugar levels!
And reduced cravings mean that you’ll feel less deprived when on a diet, and more satisfied overall with the foods you’re eating.
It’s meant to act as an aid in weight loss, not to cause you to drop pounds on its own.
Coconut oil for weight loss is the best fat to choose, due to the healthy medium chain saturated fatty acids (MCTs) that boost metabolism for immediate energy.
As a bonus, the MCTs in coconut oil don’t end up as stored body fat like longer chain fatty acids sometimes can.
Countries that consume high amounts of coconut and coconut oil in their diets such as the Philippines, India, and the Pacific Islands have significantly fewer cases of heart disease and obesity .
Coconut oil naturally solidifies at 76F.
You can simply eat the coconut oil and let it liquify in your mouth for a few seconds before swallowing.
Twenty minutes before mealtime is the best time to take your coconut oil as it will significantly reduce appetite and help you to feel full more quickly and be satisfied with smaller portions.
Coenzyme Q10
CoQ10 or Coenzyme Q10 is a chemical compound made naturally in our bodies, it has extremely powerful antioxidant, anti inflammatory and anti aging qualities.
Ubiquinol CoQ10 and Weight Loss go hand in hand due to CoQ10’s integral role in the production of energy.
As an addition to your weight loss routine or diet regimen, CoQ10 may be just the extra boost you need to achieve substantial, long term weight loss benefits.
By increasing energy production CoQ10 is quite literally increasing your energy, allowing for increased stamina when working out and less of a chance you will become out of breath when climbing a flight of stairs.
Add this super enzyme to your daily routine and it will aid in weight loss.
The best foods that have this enzyme are all fruits and vegetables especially those with a low glycemic index!
For more information on a glycemic index diet click here!
Green Tea Extract
You’ve probably heard a lot about the benefits of drinking green tea, mostly for its antioxidants.
But recently green tea extract has been making the news as an effective weight loss supplement for its ability to increase your metabolism.
And since its derived from green tea there are few instances of adverse reactions, and it has been shown to have anti-cancer properties and other positive qualities.
Green tea is a powerful weight loss supplement especially when taken with citrus fruits such as lemon and jasmine!
I like herbal teas a lot especially peppermint tea which aids digestion and helps the heart!
What is your favourite herbal tea and why?
Herbal teas are really lovely but I also enjoy a cup of black English tea especially with a digestive biscuit and a hobnob biscuit!
I am interested in finding out what type of different teas people drink all over the world what is the most popular tea to drink in your country?
Iodine helps with the thyroid gland, which in turn helps to regulate how your body functions and therefore helps with weight loss!
If your thyroid is not working properly your metabolism slows down therefore it is a lot more difficult to lose weight!
Your thyroid needs certain levels of iodine in order to do its job, so a deficiency in this area will lead to poor performance.
L-Carnitine
Aside from assisting in weight loss, this has a lot of benefits as an antioxidant and is a great addition to a healthy lifestyle and overall well-being.
It will help you to lose weight along with a healthy diet and plenty of exercise!
It’s been shown to help maintain energy levels, increase your muscle mass which leads to a healthy strong body!
The body does not produce L-Carnitine on it’s own so you need to get it from eating a wide variety of fruit and vegetables!
For more information on a healthy diet look at the following post on a plant based diet!
The reason they’re focused on so heavily is that the body doesn’t produce it, but it’s needed in order to have a proper metabolism.
Fish oil is the most commonly recommended way to supplement this.
The benefits of supplementing omega-3 are wide and varying, they include an improvement in heart health, increased metabolism, and overall anti-inflammatory effects in the body.
All types of fish contain omega-3 especially oily fish such as mackerel and sardines!
Vitamin C
Getting a daily dose of vitamin C not only helps your body function properly, but it could aid in effective weight loss.
In fact, people who are deficient in vitamin C may have a harder time losing weight.
The recommended dietary allowance for vitamin C is 90 milligrams daily for men and 75 milligrams per day for women.
These amounts should be treated as minimum daily requirements.
Vitamin C-rich foods include red peppers containing 95 milligrams in 1/2 cup, orange juice providing 93 milligrams on each 3/4-cup portion, a medium orange has 70 milligrams and one medium grapefruit supplying 64 milligrams of vitamin C.
More vitamin C isn’t always better, especially when you’re trying to shed pounds.
Vitamin C helps to prevent scurvy and is good for the digestion system!
Vitamin D
Vitamin D deficiency is one of the most commonly unrecognized medical conditions and that deficiency negatively affects your body.
It’s more than just a vitamin,it’s also a hormone, one that plays a role in a remarkable range of body processes.
Vitamin D is a fat-soluble vitamin.
People trying to lose weight or who are overweight should get their vitamin D levels checked.
Difficulty losing weight can be a sign of vitamin D deficiency.
If you are deficient, a doctor may give you up to 10,000 international units to help normalize your levels.
The best way to naturally increase your vitamin D level is to get outside.
Just thirty minutes of direct sunlight can give you all the vitamin D you need!
People think that a lot of vitamin D is bad for them but this is not true!
What is true is that people need as much vitamin D as possible especially from fruits and vegetables!
Vitamin E
Vitamin E is an essential nutrient, providing support for a number of processes and functions.
It is also an antioxidant, that protects your body’s cells from damage from free radicals.
As a vital nutrient for healthy bone formation, vitamin E can also be useful for weight loss.
The recommended daily amount of vitamin E is 15 milligrams for adults.
Vitamin E works with vitamin K to produce red blood cells .
Because of its role in red blood cell formation vitamin E could potentially improve your overall physical fitness performance.
Vitamin E is beneficial as part of a weight loss regimen.
Improved bone formation can help facilitate a healthy weight for both adults and children!
Vitamin E can be found in a number of foods, including dark, leafy greens, nuts and avocados.
Animal sources of vitamin E include eggs .
Low levels of vitamin E can lead to a number of complications, including arthritis, depression and preeclampsia in women.
Symptoms of vitamin E deficiency include weak muscles, muscle loss and blurry vision or eye problems.
In prolonged cases, deficient levels of vitamin E can lead to kidney and liver complications.
It is better to eat food that contains vitamin E instead of taking supplements!
Chromium
Chromium is one of the top minerals that help you lose weight.
It stablises your blood sugar levels and helps fight cravings for carbohydrate-dense foods and sugar-filled snacks .
Chromium is an essential mineral for weight loss as it is excellent at looking after your health especially your emotional health such as lifting your mood and making you feel happy!
Chromium is present in the body already so there is no need to get it from outside sources!
Magnesium
Magnesium is a mineral that is important for the nervous system, blood sugar, blood pressure, bones and digestive tract.
Magnesium is responsible for some chemical reactions in the body.
Magnesium is the miracle mineral due to its ability to help you sleep, reduce anxiety, get rid of headaches, lower blood sugar, lower blood pressure, balance hormones and so much more.
It can help relieve sore muscles after exercising , improve your energy levels and relax your gastrointestinal tract which is the first thing to be upset when you are stressed.
The natural sources of magnesium are fruits and vegetables!
Zinc
Most of us think of the flu or colds when we think of this powerful mineral as it is good for relieving flu like symptoms!
What most don’t know is that zinc promotes hormonal balance in the body, especially testosterone.
It is important for women nearing menopause when their body produces less hormones.
For more information on the menopause and diabetes click here!
Zinc also helps and assists with enzyme regulation.
It helps keep your immune system working efficiently.
By balancing your mood and increasing your libido, zinc intake can lead to weight loss.
Calcium
Calcium is important for weight loss and calms your nerves.
Calcium is vital for bone maintenance in the body and you need a stong skeletal system for a healthy metabolism.
Calcium is present in dairy products especially milk and also in all fruits and vegetables!
Potassium
Potassium is a powerful mineral we all need to be consuming, but is also very important for weight management.
Potassium is what keeps you from being bloated and aids in proper muscle contraction.
Potassium is present in all fruit and vegetables especially colourful fruits such as oranges,mangos and grapes!
It is also present in colourful vegetables such as tomatoes!
The glycemic diet is formed from the glycemic index (GI).
If you’re not diabetic or have normal blood-sugar numbers, you may be unfamiliar with the glycemic index.
For those of us who have to constantly measure or be vigilant with our blood-sugar levels, the glycemic index is an important tool.
The glycemic index was created in the 1980s to help people manage and prevent diabetes.
It ranks food based on the amount of time it takes glucose to get into the bloodstream.
Those foods which release glucose rapidly have a higher GI; those that release glucose more gradually generally have a lower GI.
Lower GI scores are better because foods that release glucose quickly can cause spikes in blood-sugar.
This diet contains a mix of proteins, fats and carbohydrates.
It focuses on carbohydrates that are lower on the glycemic scale.
The diet is built upon the belief that too many carbohydrates from the wrong sources can cause the body to produce too much insulin.
Excess insulin can cause side effects like low energy levels and hunger.
On this diet, 40 percent of your total calories come from unrefined carbs like whole-grains, fruits, and vegetables.
Thirty percent of your calories will come from lean protein sources like fish and eggs.
The remaining 30 percent of your diet will consist of healthy fats like avocados, olive oil, and nuts.
The goal of the meal plan is to include each type of food in every meal so you create balance and prevent wild swings in blood sugar levels.
This diet is proven to be an effective way to lose weight in the long term.
No, it doesn’t promise rapid weight loss like some diet plans.
Yet, precisely because you don’t remove any food groups and maintain a good ratio for each, you can expect the weight to stay off.
Researchers have found that those who ate foods that had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables).
Other research has shown that going lower on the glycemic index (GI) scale will help you lose weight.
Maureen’s plate of Tuna Salad A Very Low GI Meal
Researchers found that the best diets for weight loss were high in protein-rich foods like fish, nuts, and yogurt, which helped prevent weight gain.
Avoiding refined grains, starches, and sugars further helped, as did replacing all meat consumption with other protein-rich foods like fish,eggs and cheese.
The glycemic index diet goes beyond calories; it encourages you to look at the way foods are digested and metabolized in your body and what impact that has on your body weight and how full you feel after eating.
Use a glycemic index list as a weight-loss tool by selecting low-glycemic foods or balancing out a high-glycemic food choice with a lower-glycemic one.
Despite this slight variation the index provides a good guide to which foods you should be eating and which foods to avoid.
The goal for weight loss on the glycemic index diet is to consume mostly nutritious low-glycemix foods and incorporate medium- and high-glycemic foods rarely.
The glycemic load takes into consideration both the glycemic index of a food and the amount of carbohydrate in the portion of food eaten.
The glycemic load is calculated by multiplying the glycemic index value by the number of grams of carbohydrate, then dividing by 100.
In general, a serving of food with a glycemic load of 1—10 is considered to have a low glycemic load.
11—19 is a medium glycemic load.
and 20 or higher is a high glycemic load.
For those with diabetes, you want your diet to have GL values as low as possible.
The Glycemic Index Range is as Follows:
Low GI = 55 or less Medium GI = 56 – 69 High GI = 70 or more
Breakfast Cereal
Low GI
All-bran (UK/Aus)
30
All-bran (US)
50
Oat bran
50
Rolled Oats
51
Special K (UK/Aus)
54
Natural Muesli
40
Porridge
58
Medium GI
Bran Buds
58
Mini Wheats
58
Nutrigrain
66
Shredded Wheat
67
Porridge Oats
63
Special K (US)
69
High GI
Cornflakes
80
Sultana Bran
73
Branflakes
74
Coco Pops
77
Puffed Wheat
80
Oats in Honey Bake
77
Team
82
Total
76
Cheerios
74
Rice Krispies
82
Weetabix
74
Staples
Low GI
Wheat Pasta Shapes
54
New Potatoes
54
Ravioli
39
Spaghetti
32
Tortellini (Cheese)
50
Egg Fettuccini
32
Brown Rice
50
Buckwheat
51
White long grain rice
50
Pearled Barley
22
Yam
35
Sweet Potatoes
48
Instant Noodles
47
Wheat tortilla
30
Medium GI
Basmati Rice
58
Couscous
61
Cornmeal
68
Taco Shells
68
Gnocchi
68
Canned Potatoes
61
Chinese (Rice) Vermicelli
58
Baked Potatoes
60
Wild Rice
57
High GI
Instant White Rice
87
Glutinous Rice
86
Short Grain White Rice
83
Tapioca
70
Fresh Mashed Potatoes
73
French Fries
75
Instant Mashed Potatoes
80
Bread
Low GI
Soya and Linseed
36
Wholegrain Pumpernickel
46
Heavy Mixed Grain
45
Whole Wheat
49
Sourdough Rye
48
Sourdough Wheat
54
Medium GI
Croissant
67
Hamburger bun
61
Pita, white
57
Wholemeal Rye
62
High GI
White
71
Bagel
72
French Baguette
95
Snacks & Sweet Foods
Low GI
Slim-Fast meal replacement
27
Snickers Bar (high fat)
41
Nut & Seed Muesli Bar
49
Sponge Cake
46
Nutella
33
Milk Chocolate
42
Hummus
6
Peanuts
13
Walnuts
15
Cashew Nuts
25
Nuts and Raisins
21
Jam
51
Corn Chips
42
Oatmeal Crackers
55
Medium GI
Ryvita
63
Digestives
59
Blueberry muffin
59
Honey
58
High GI
Pretzels
83
Water Crackers
78
Rice cakes
87
Puffed Crispbread
81
Donuts
76
Scones
92
Maple flavoured syrup
68
Legumes (Beans)
Low GI
Kidney Beans (canned)
52
Butter Beans
36
Chick Peas
42
Haricot/Navy Beans
31
Lentils, Red
21
Lentils, Green
30
Pinto Beans
45
Blackeyed Beans
50
Yellow Split Peas
32
Medium GI
Beans in Tomato Sauce
56
Vegetables
Low GI
Frozen Green Peas
39
Frozen Sweet Corn
47
Raw Carrots
16
Boiled Carrots
41
Eggplant/Aubergine
15
Broccoli
10
Cauliflower
15
Cabbage
10
Mushrooms
10
Tomatoes
15
Chillies
10
Lettuce
10
Green Beans
15
Red Peppers
10
Onions
10
Medium GI
Beetroot
64
High GI
Pumkin
75
Parsnips
97
Fruits
Low GI
Cherries
22
Plums
24
Grapefruit
25
Peaches
28
Peach, canned in natural juice
30
Apples
34
Pears
41
Dried Apricots
32
Grapes
43
Coconut
45
Coconut Milk
41
Kiwi Fruit
47
Oranges
40
Strawberries
40
Prunes
29
Medium GI
Mango
60
Sultanas
56
Bananas
58
Raisins
64
Papaya
60
Figs
61
Pineapple
66
High GI
Watermelon
80
Dates
103
Dairy
Low GI
Whole milk
31
Skimmed milk
32
Chocolate milk
42
Sweetened yoghurt
33
Artificially Sweetened Yoghurt
23
Custard
35
Soy Milk
44
Medium GI
Icecream
62
Glycemic Load Table
FOOD
Glycemic index (glucose = 100)
Serving size (grams)
Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar
47
60
14
Banana cake, made without sugar
55
60
12
Sponge cake, plain
46
63
17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)
42
111
24
Apple, made with sugar
44
60
13
Apple, made without sugar
48
60
9
Waffles, Aunt Jemima® (Quaker Oats)
76
35
10
Bagel, white, frozen
72
70
25
Baguette, white, plain
95
30
15
Coarse barley bread, 75-80% kernels, average
34
30
7
Hamburger bun
61
30
9
Kaiser roll
73
30
12
Pumpernickel bread
56
30
7
50% cracked wheat kernel bread
58
30
12
White wheat flour bread
71
30
10
Wonder® bread, average
73
30
10
Whole wheat bread, average
71
30
9
100% Whole Grain® bread (Natural Ovens)
51
30
7
Pita bread, white
68
30
10
Corn tortilla
52
50
12
Wheat tortilla
30
50
8
BEVERAGES
Coca Cola®, average
63
250 mL
16
Fanta®, orange soft drink
68
250 mL
23
Lucozade®, original (sparkling glucose drink)
95 ±10
250 mL
40
Apple juice, unsweetened, average
44
250 mL
30
Cranberry juice cocktail (Ocean Spray®)
68
250 mL
24
Gatorade
78
250 mL
12
Orange juice, unsweetened
50
250 mL
12
Tomato juice, canned
38
250 mL
4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran®, average
55
30
12
Coco Pops®, average
77
30
20
Cornflakes®, average
93
30
23
Cream of Wheat® (Nabisco)
66
250
17
Cream of Wheat®, Instant (Nabisco)
74
250
22
Grapenuts, average
75
30
16
Muesli, average
66
30
16
Oatmeal, average
55
250
13
Instant oatmeal, average
83
250
30
Puffed wheat, average
80
30
17
Raisin Bran® (Kellogg’s)
61
30
12
Special K® (Kellogg’s)
69
30
14
GRAINS
Pearled barley, average
28
150
12
Sweet corn on the cob, average
60
150
20
Couscous, average
65
150
9
Quinoa
53
150
13
White rice, average
73 ± 4
150
43
Quick cooking white basmati
67
150
28
Brown rice, average
68 ± 4
150
16
Converted, white rice (Uncle Ben’s®)
38
150
14
Whole wheat kernels, average
30
50
11
Bulgur, average
48
150
12
COOKIES AND CRACKERS
Graham crackers
74
25
14
Vanilla wafers
77
25
14
Shortbread
64
25
10
Rice cakes, average
82
25
17
Rye crisps, average
64
25
11
Soda crackers
74
25
12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular
57
50
6
Ice cream, premium
38
50
3
Milk, full fat
41
250mL
5
Milk, skim
32
250 mL
4
Reduced-fat yogurt with fruit, average
33
200
11
FRUITS
Apple, average
39
120
6
Banana, ripe
62
120
16
Dates, dried
42
60
18
Grapefruit
25
120
3
Grapes, average
59
120
11
Orange, average
40
120
4
Peach, average
42
120
5
Peach, canned in light syrup
40
120
5
Pear, average
38
120
4
Pear, canned in pear juice
43
120
5
Prunes, pitted
29
60
10
Raisins
64
60
28
Watermelon
72
120
4
BEANS AND NUTS
Baked beans, average
40
150
6
Blackeye peas, average
33
150
10
Black beans
30
150
7
Chickpeas, average
10
150
3
Chickpeas, canned in brine
38
150
9
Navy beans, average
31
150
9
Kidney beans, average
29
150
7
Lentils, average
29
150
5
Soy beans, average
15
150
1
Cashews, salted
27
50
3
Peanuts, average
7
50
0
PASTA and NOODLES
Fettucini, average
32
180
15
Macaroni, average
47
180
23
Macaroni and Cheese (Kraft)
64
180
32
Spaghetti, white, boiled, average
46
180
22
Spaghetti, white, boiled 20 min, average
58
180
26
Spaghetti, wholemeal, boiled, average
42
180
17
SNACK FOODS
Corn chips, plain, salted, average
42
50
11
Fruit Roll-Ups®
99
30
24
M & M’s®, peanut
33
30
6
Microwave popcorn, plain, average
55
20
6
Potato chips, average
51
50
12
Pretzels, oven-baked
83
30
16
Snickers Bar®
51
60
18
VEGETABLES
Green peas, average
51
80
4
Carrots, average
35
80
2
Parsnips
52
80
4
Baked russet potato, average
111
150
33
Boiled white potato, average
82
150
21
Instant mashed potato, average
87
150
17
Sweet potato, average
70
150
22
Yam, average
54
150
20
MISCELLANEOUS
Hummus (chickpea salad dip)
6
30
0
frozen vegetables reheated in microwave oven 5 min
46
100
7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce
80
100
22
Pizza, Super Supreme (Pizza Hut)
36
100
9
Honey, average
61
25
12
By choosing low-glycemic foods, you’ll naturally eat fewer calories, feel fuller for longer, and lose weight.
When you follow a low-glycemic lifestyle, you’re not always eliminating the foods you enjoy.
If you enjoy your food choices, you’re more likely to continue with this healthier way of eating.
Strive to maintain an even carbohydrate intake at meals .
Choose foods that are higher in fiber and monounsaturated fat, enjoy seafood that contains beneficial omega-3 fatty acids more often, and decrease the amount of saturated fat, trans fats, cholesterol, and sodium that you consume.
Fortunately, low-glycemic fruits, vegetables, legumes, and whole grains already meet these heart-healthy nutrition guidelines, so simply incorporating a variety of these low-glycemic foods into your diet each day can help protect you from heart disease.
Lettuce is a very low glycemic index food more so than any other food!
Our fresh homegrown lettuce and scallions
Knowing which foods to eat before, during, and after exercise based on their glycemic index level helps people maximize their energy and recovery time.
The human body digests and metabolizes low-glycemic foods slowly, thereby providing a continued amount of energy for working muscles.
Start your day with a breakfast that’s built on lower-glycemic foods to provide longer-lasting energy and wake up your brain.
Serve a low-glycemic breakfast cereal (such as rolled oats), top it with some fruit, and pour a glass of goats milk for a balanced, low-glycemic breakfast that’ll give you sustained energy throughout the morning.
Food cravings occur for many reasons, both physiological and psychological, but one core cause of food cravings is erratic blood glucose levels.
When your body’s blood glucose levels go through high spikes throughout the day, you can wind up feeling hungry hence the unwanted yet nagging food craving.
Breakfasts, lunches, and dinners that are overloaded with high-glycemic foods can also send your blood glucose levels sky-high.
To keep your food cravings under control, choose low-glycemic foods for your meals and snacks,match these foods with protein and monosaturated fat sources.
Hummus Beiruti Recipe: Hummus Beiruti is a Lebanese version of Hummus that adds a copious amount of garlic, bringing a touch of spice to it. Drizzled with olive oil, this dish is mainly paired with wholegrain Pita bread.
Ingredients Of Hummus Beiruti
500 gms chana kabuli
100 gms tahina
15 gms cooking soda
30 gms garlic
3 Lemon
50 ml olive oil
flat parsley, chopped
onion, chopped
chilli, chopped
How to Make Hummus Beiruti
Soak chickpeas in water for overnight.
Boil the chickpeas, wash properly with cold water. Allow the chickpeas to cool.
Add chickpeas, tahini paste, and crushed ice in a food processor. Remove the hummus and add chopped onion, chilli, parsley and lemon juice.
Garnish with olive oil, chopped tomatoes and paprika powder.
Two food groups are generally safe to eat in greater amounts when you want to lose weight: vegetables and fruits.
These foods (particularly vegetables) contain lower calorie levels and lower glycemic loads than most other foods.
As for the calorie factor, a whole cup of raw vegetables or a half cup of cooked vegetables is, on average, a mere 25 calories. That’s a lot of food for such a small calorie amount!
On the fruit side of things, most fruits tend to have a low-glycemic load, and one small piece averages out to 60 calories. Sure, that’s not as low as the veggies, but it’s still lower than many other food groups.
Of course, you can’t pursue weight loss and health without taking a look at all the foods you consume, including your protein and fat sources.
Some examples of lean-protein sources are skinless chicken breasts, lean cuts of beef and eggs, fish and soy foods like tofu.
Believe it or not, fat is healthy when it’s the right kind and when you consume it in moderate amounts.
Omega-3 fatty acids found in fatty fish, chia seeds, and flax seeds (among other foods) are essential for good health.
Look for unsaturated fat sources, specifically oils, seeds, nuts, nut butters, olives, and avocados.
Do your best to limit saturated fats like butter and cream, and avoid trans fats like hydrogenated oils.
Eating the right amounts of low-glycemic fruits and vegetables along with portion-controlled low-glycemic starches is great, but if you’re pairing those foods with excessive amounts of butter, oils, or high-fat meats, your hard work may all be for nothing. Pay attention to your portion sizes!
Low-glycemic foods can become high-glycemic foods if you eat too large of a serving.
The low-glycemic status of many foods is dependent on you consuming the right portion size, meaning if you eat more than that amount, your glycemic load will add up.
So if you eat two servings of pasta rather than one, you wind up with a higher glycemic load for that whole meal.
More food equals more calories.
Adding more calories with large portion sizes will defeat your efforts at weight loss quickly.
Whether or not your calories are coming primarily from low-glycemic foods, eating too many of them raises your insulin levels and causes you to gain weight.
Portion sizes are probably one of the biggest culprits in weight gain.
People are eating larger portion sizes than ever these days, a fact that correlates directly to the rate of weight gain in many countries.
All green vegetables including broccoli, courgettes/zucchini, green beans, kale
All white vegetables including cauliflower, white cabbage, mushrooms, radishes
All salad vegetables such as lettuce, cucumber, peppers, tomatoes
Whole fruits such as apples, cherries, grapefruit, pears, plums, oranges, strawberries, peaches
Pulses such as lentils, chickpeas and dried beans
Seeds such as linseeds/flax, pumpkin, sunflower, sesame and hemp
Nuts such as almonds, brazils, walnuts, pine nuts, macadamias and peanuts
Plain yoghurt
High fibre, unsweetened cereals
High fibre, whole grain bread *
Sweet potatoes *
Whole wheat pasta *
Brown basmati rice, buckwheat grains, quinoa, bulgur wheat, pearl barley *
* whole grains, starchy vegetables and some fruits are in between on the GI scale – treat them cautiously until you know you can include them in your diet and still lose weight
Cut out or Severely restrict the Following Carbohydrate Foods
Starchy vegetables such as parsnips
Fruit yogurts and desserts high in sugar such as imitation mousse
Fruit juices
White bread, baguettes, bagels
Cream crackers, white rice cakes
Iced cakes and pastries, filled biscuits/cookies, doughnuts
Scones, crumpets, waffles
Sweet pies
Fruit canned in syrup
Breakfast cereals containing sugar
Baked and mashed potatoes, chips/fries
White rice
Corn and rice pasta
Pizza
High sugar jams/jelly
Crisps/chips and other potato- and corn-based snacks
Fruit drinks containing added sugar
Fizzy drinks containing sugar
Sweets/sugar candy and chocolate bars/chocolate candy
Thickened soups
Table sugar
Ice cream containing glucose syrup or high levels of other sugars
Swap these higher GI foods…
… for these lower GI foods
Refined sugary cereal
Old-fashioned oatmeal porridge
Cornflakes or rice krispies
All bran or muesli
White bread sandwich
Whole grain / granary bread sandwich
Baked potato
Basmati rice, wholegrain rice or sweet potato
White rice
Basmati rice or wholegrain rice
Biscuits/cookies
Small handful of nuts, or raw vegetable sticks
Cola or other regular fizzy drink
Caffeine free herbal tea (or better still, water)
Sweets/sugar candy
Apple or pear or other low GI fruit
Fruit-filled chocolate bar
Plain dark chocolate (70% or more cocoa solids)
Jam/jelly or marmalade on toast
Egg on toast
Curry with rice
Curry with chickpeas or lentils
Rice cakes
Oatcakes
Pretzels
Walnuts
Follow a meal plan that is tailored to a healthy lifestyle and helps achieve goals for stable blood glucose, cholesterol and triglycerides levels, blood pressure, cholesterol and weight management.
Please email momo19@diabetessupportsite.com or leave your comments below.
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