Importance of Nutrition for Diabetics

 

Yes, Food IS Medicine – Book 3: Herbs & Spices: A Guide to Understanding, Growing and Eating Phytonutrient-Rich, Antioxidant-Dense Foods: Volume 3

You can make your meals even healthier (and tastier, too!) while strengthening your fight against the diabetes-inducing inflammation in your body. How? You can look to nature and whole plant foods.

I cleaned out my herbs and spices cupboard yesterday!

I found that I had more than one bottle of the same herbs and spices!

I think I need to buy a spice rack!

Could any one of you recommend a good herb and spice rack?

All of the herbs and spices listed here have anti-diabetic and/or anti-inflammatory properties and can be sprinkled on any meal to help reduce the chronic inflammation in your body.

So when you’re cooking your next meal, toss in some of the herbs and spices listed below. And don’t be afraid to experiment in order to get it just right!

By trying new combinations, you’ll learn which herbs and spices offer the best flavors for your dishes and how much you prefer to use.

I was in Waterford for the Harvest Festival last September where I came across an amazing fermented herbs and spices product called spoonful botanical!

I met a lovely friendly young lady called Jayne who explained to me how herself and her partner Conor produced this healthy food.

She said the recipe constitutes of more than fourteen different types of herbs and spices!

It was on a trip to India and Asia that they stumbled on the ingredients which they now use on a daily basis.

She gave me a sample of their spoonful botanical to taste and it was truly delicious!

It has a chutney texture with a sweet flavour from the raisin and after kick from the spices but its not too hot.

I asked Jane could I take some photos of their wonderful product as I wanted to promote it on this diabetes website as I think it would be an ideal health food to help diabetics!

 

Spoonful Botanical is a natural anti inflammatory product which helps people who are in pain.

From people with arthritis and joint pain to those with heart disease and high cholesterol such as people with Type2 Diabetes!

There has been a lot of positive feedback about this product as you can see from an Rte interview broadcast on the 13th July 2020 on the Nationwide Programme!

 

1. Cinnamon

http://Homemade My Way Cinnamon Bark Chips

Cinnamon contains vital components that can help lower blood sugar levels.  Cinnamon is beneficial for people with Type 2 diabetes.  It has a beneficial effect on fasting plasma glucose, LDL cholesterol, HDL cholesterol and triglyceride levels in people with Type 2 diabetes.

You can take 1 to 2 grams of cinnamon daily in the form of tea. You can also sprinkle it on your oatmeal, smoothies or use it in cooking and baking.

Note: If you take a blood-thinning medication, avoid taking cinnamon.

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2. Fenugreek

http://Peacock Kasoori Methi(dried Fenugreek Leaves) 3.5 Oz

Fenugreek is a herb that diabetic people should include in their diets. Due to its blood sugar lowering properties it can improve glucose tolerance and lower blood sugar levels.

Fenugreek seeds have a positive effect on blood glucose levels!

Soak 1 to 2 tablespoons of fenugreek seeds in water overnight. The next morning, drink the water and eat the seeds. Follow this remedy daily.

You can also eat baked goods made with fenugreek flour.

Fenugreek seeds are excellent at stabilising blood sugar levels so people should add them regularly to salads and stirfrys!

3. Ginger

Anti-diabetic properties in ginger are beneficial in controlling blood sugar levels!

Ginger also can improve insulin sensitivity and improve cholesterol levels!

It even helps with weight loss!

Drink one cup of ginger tea daily.

Also, include fresh or dry ginger in your cooking.

Ginger is very good for the digestive system,also it is good for fighting colds and flus!

 

4. Turmeric

Turmeric is a good spice to control blood sugar levels!

It has anti-inflammatory and antioxidant properties,also it is good for the heart and good for weight loss !

Curcumin is a key component in turmeric,which is great for the prevention and treatment of diabetes and other chronic illnesses!

Turmeric is great for the kidneys and for the immune system!

Include raw or powdered turmeric in your cooking.

Turmeric is a bright yellow/orange spice which is great for the liver,for indigestion and has anti-cancer properties!

 

 

5. Garlic

Garlic also helps maintain healthy blood sugar levels !

It contains sulfur compounds that protect against oxidative damage and even high cholesterol!

Garlic is great for the liver,the digestive system,the heart and all vital organs!

It has anti-cancer properties as well!

Garlic is very good for you so you should consume it as often as possible!

Garlic can be used in cooking,in stirfrys,in bread and in all sorts of dishes!

 

6. Curry Leaves

http://Ajika Fresh Curry Leaves – South Indian, Thai, Sri Lankan Herb, Citrus Flavor Ships Tuesday

Aromatic curry leaves may also be useful in managing high blood sugar!

Several minerals in this herb help maintain normal glucose level in the blood.

The leaves are great in all kinds of curry especially indian curry!

Curry Leaves are great at controlling blood pressure and are good for the heart and digestive system!

You can add curry leaf powder to your soups or salads!

7. Aloe Vera

Aloe vera gel helps lower blood glucose levels!

Aloe Vera has anti-diabetic properties,it is great for the heart,the lungs and the kidneys!

Drink a glass of aloe vera juice  every day!

You can also apply pure aloe vera gel externally to boils and other skin infections to reduce inflammation and irritation!

8. Cloves

 

http://Simply Organic Whole Cloves, 2.05 Ounce

This herb contains antioxidant as well as anti-inflammatory properties that help lower blood glucose levels!

It helps prevent some of the complications associated with diabetes, such as heart disease, eye disease and vascular problems like diabetic ulcers!

Simply add a little of this herb to your foods or chew a few cloves daily!

Cloves are also good for a sore throat,for bad breath and aids digestion!

 9. Korean Ginseng

Korean ginseng is good for controlling blood sugar levels!

It increases insulin sensitivity as well as reduces diabetic complications!

It is a great anti-diabetic herb and is excellent for your digestive system!

Drink 1 to 2 cups of Korean ginseng tea daily!

Note: People who have hormone-related problems must avoid using this herb.

10. Oregano

Oregano is another herb that stabilises blood sugar levels!

Oregano helps fight inflammation!

Add a few drops of oregano oil to a glass of water  and drink it daily!

Alternatively, drink a cup of oregano tea daily.

In addition, sprinkle a little dried oregano on your soups, salads or morning smoothies.

Click Here For Free Ebook called”Natural Herbs 101″.Learn about growing your own herbs in the privacy of your home and using them in a variety of cooking.

Refer to our article Using Herbal Remedies Safely!

Recommended Herb and Spice Products

1.http://Growing and Using Stevia: The Sweet Leaf from Garden to Table with 35 Recipes

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For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

 

Leave below any comments you have on the above topics or information or send an email to momo19@diabetessupportsite.com

 

 

Understanding Micronutrients : A Complete Guide About Vitamins, Minerals, Health Benefits And More

Micro may mean small, but micronutrients are far from insignificant. Without a regular supply of micronutrients, our bodies would literally starve. Micronutrients include all vitamins and minerals .

We take it in, often without realising, and are an essential part of a diabetic diet. As an example, celery contains well over a dozen different micronutrients including a number of vitamins, potassium, calcium, iron and more.

Micronutrients such as niacin, magnesium, calcium, zinc, carnitine, inositol, alpha-lipoic acid, as well as vitamins E, B6 and D all play an important role in the prevention and management of patients with diabetes.

Though diabetes is a serious disease and is often caused by autoimmune processes – with the right treatment – living a longer, healthier life can be made easier.

THE ROLE OF MICRONUTRIENTS IN DIABETIC HEALTH

Micronutrient Miracle: The 7-day plan to improve energy, prevent disease and lose weight fast!

Vitamin E – Confers protection against diabetes by protecting pancreatic B-cells from oxidativestress induced damage; May prevent progression of type I diabetes.

Vitamin D – Lowers risk of type I and 2 diabetes; Suppresses inflammation of pancreatic B-cells. Vitamin D receptor gene linked to diabetes.

Vitamin B3 – Preserves B-cell function in type I diabetics; Part of GTF (glucose tolerance factor) which facilitates insulin binding.

Vitamin B12 – Deficiency common in diabetics because metformin depletes B12.

Chromium – Helps insulin attach to cell’s receptors increasing glucose uptake into cell; Deficiency can cause insulin resistance; Supplementation trials show dose-dependent benefits for type II diabetics.

Biotin – Stimulates glucose-induced insulin secretion in pancreatic B-cells; High dose biotin can improve glycemic control in diabetics.

Magnesium – Deficiency reduces insulin sensitivity; Low magnesium exacerbates foot ulcers in diabetics.

Zinc – Needed in the synthesis, storage and secretion of insulin; Protects pancreatic B-cells from damage; Affects the expression of genes linked to diabetes.

Lipoic Acid – Enhances glucose uptake in skeletal muscle tissue; Improves glucose tolerance in type 2 diabetics; very effective treatment for diabetic neuropathy.

Glutathione & Cysteine – Glutathione-containing enzymes protect B-cells which are particularly sensitive to oxidative stress; Type 2 diabetics have abnormal antioxidant status; Supplementation with the glutathione precursor cysteine restores antioxidant status. Glutathione is very helpful with modulating inflammation cascades so common in autoimmune processes.

Coenzyme Q10 – Protects kidney from diabetes related damage; Improves glycemic control in type 2 diabetics.

Glutamine – Stimulates a hormone called GLP-I (glucagon-like peptide I) that regulates insulin secretion after meals; Improves insulin signaling and sensitivity.

Carnitine – Reduces and even prevents pain from diabetic neuropathy; Improves insulin sensitivity by increasing glucose uptake and storage.

Inositol – Evidence suggests that inositol may be effective in treating diabetic neuropathy.

Vitamin C – Lowers glycolysated hemoglobin (HbA1c) and fasting and post-meal glucose levels  in type 1 and type 2  diabetics.

 

Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism

The macronutrients referred to in human diets are the three food groups that provide us with energy, namely carbohydrates, fat and protein. These three major nutrients are more than simply providers of fuel for our bodies.Fats and protein are both vital for building cells and helping the cells carry out their duties.

Carbohydrate can be stored as fat,that is why a lot of people who eat a lot of carbohydrate foods have a lot of extra fat around their abdomen!

Carbohydrate rich foods should be avoided as much as possible especially for diabetics as they cause blood sugar levels to rise!

Also it is very important for diabetics to take stock of how much carbohydrate they eat at each meal,for more information on this Click Here!

All meats should be avoided as they are high in fat especially red meat such as Irish Black Angus Ribeye!

There is just as much unhealthy fat as protein in red meat!

Most vegetables have no carbohydrate ,the only vegetables that have a little carbohydrate are legumes such as peas,sweetcorn,beans and also parsnips!

So everyone should be eating a lot of vegetables and staying away from all meat especially red meat!

Why Carbohydrates Are So Important in Diabetes

Counting carbohydrates at meals and snack time is one method used to control blood sugar levels as explained Here!

How you eat can affect Blood Sugar

Diabetes Diet: 7 Day Well-Balanced Diabetes Diet Meal Plan At 1600 Calorie Level-Choose Healthy Foods And Understand How Different Foods And The Amounts Affect Your Blood Sugar

Choosing the right kind of carbohydrates and spacing them out evenly throughout the day can keep blood sugar from rising too high, too fast (90% of the carbohydrate calories you digest end up as glucose, so they have a much bigger impact on blood sugar than fat or protein).

The goal is to take in enough carbohydrates to nourish ourselves, but never so much that it causes high blood sugar levels!

People with diabetes should never eat foods that contain so-called “simple” sugars,those found in cakes and candy and instead eat “complex” carbohydrates, those with longer chains of glucose molecules such as fruit, vegetables, and wholegrains!

All carbohydrates can cause a rise in blood sugar level! Pasta, potatoes and all processed foods will cause a rapid rise in blood sugar levels!

Vegetables cause very little rise in blood sugar levels so people should be eating a lot more vegetables especially vegetables with no carbohydrate in them!

The best vegetables to eat that have no carbohydrate in them are lettuce,cucumber,courgettes,tomatoes,beetroot,carrots,cabbage,broccoli and all different types of herbs!

I think people should not be eating meat at all,I have written a section on this in another article Click Here!

Some carbs are better than others

The goal for everyone should be to maximise intake of the good stuff,vitamins, minerals, and fiber and minimize carbohydrates that boost blood sugar levels too much, offer few nutritional benefits, or are packed with fat and calories!

A health professional will help you develop a meal plan to get a good balance of carbohydrates, protein, and fat, and an appropriate amount of calories. They’ll teach you how to manage carbohydrate intake by carbohydrate counting Click Here.

You’ll need to fine-tune your meal plan by testing blood sugar before and after meals.

Also it is very important to test your blood sugar levels at least eight times a day using your Blood Tester when you are an insulin dependent diabetic!

It is also important to test your blood sugar levels when you are a Type 2 diabetic,I think about six times a day would be adequate!

Carbohydrates generally have their peak effect on blood sugar levels about two hours after eating!

For more great Health and Nutrition Tips refer to the websitePositivehealthwellness.com

Glycemic Index Diet (GI Diet) and Diabetes

http://The Glycemic Load Diabetes Solution: Six Steps to Optimal Control of Your Adult-Onset (Type 2) Diabetes

A low Glycemic index diet can be particularly effective for people with Diabetes!

Low GI diets are diets which incorporate foods like fruit and vegetables which are more slowly converted into energy by the body.

Low GI diets can be a suitable option for people with diabetes as they can help to make blood glucose levels more stable than diets based around high GI foods.

What does Low and High GI mean?

The Glycemic Index ranks food depending on the rate at which the body breaks it down to form glucose.

High GI foods are those that are quickly broken down into glucose. Typical examples of high GI foods include white bread, sweetened drinks, biscuits, potatoes and processed foods!

Low GI foods are those that are broken down more slowly by the body. Typical examples of low GI foods include whole grain bread, beans, all vegetables and fruit!

What do Low GI foods do in relation to Diabetes?

Choosing low GI foods over high GI foods leaves you feeling more satisfied over a longer period of time, and less likely to feel hungry before the next meal!

What do High GI foods do in relation to Diabetes?

High GI foods break down very quickly causing blood glucose levels to rise sharply. People with diabetes refer to sharp rises in blood sugar levels as ‘spikes’ in blood sugar levels!

High GI foods can force the body to try to produce a surge of insulin to counteract the quick acting carbohydrates and a common consequence of this is a feeling of hunger within an hour!

For people with diabetes High GI foods can be detrimental to their health!

For this reason, people with diabetes have to be careful when it comes to eating High GI foods!

 

Glycemic Index Range

GI & GL Counter

Should Diabetics eat a Glycemic Index Diet?

For people with diabetes striving to keep their blood sugar stable, a GI diet can make all the difference!

It is very important to eat Low GI foods and stay away from High GI foods!

Is there any advice about the Glycemic Index Diet?

The general advice for people with diabetes is to consider the Glycemic index as a very important diet!

As with all dietary changes, people with diabetes should discuss everything with their healthcare professionals!

To get a good understanding of  the GI diet there are many resources available see below some consumer recommended:

Getting the balance right can help the body to stay in prime condition, but what is the right balance of nutrients? People have been arguing over the ideal mix for generations and the discussion still rages today.

For people with diabetes, there is at least one extra consideration for our nutritional needs and that is the question of how our blood sugar levels will respond to different diets.

What is the Exchange List?

Macronutrients & Diabetes

The macronutrients referred to in human diets are the three food groups that provide us with energy, namely: carbohydrates, fat and protein. The three major nutrients are more than simply providers of fuel for our bodies.

Fats and protein are both vital for building cells and helping the cells carry out their duties. Each of the macronutrients are versatile allowing the body to break them down into a number of uses.

Carbohydrate can be stored as fat and fat and protein can both be converted into glucose for example.

Click Here To Read More

 Micronutrients & Diabetes

 

Understanding Micronutrients : A Complete Guide About Vitamins, Minerals, Health Benefits And More

Micro may mean small, but micronutrients are far from insignificant. Without a regular supply of micronutrients, our bodies would literally starve. Micronutrients include all vitamins and minerals .

We take it in, often without realising, and are an essential part of a diabetic diet. As an example, celery contains well over a dozen different micronutrients including a number of vitamins, potassium, calcium, iron and more.

Micronutrients such as niacin, magnesium, calcium, zinc, carnitine, inositol, alpha-lipoic acid, as well as vitamins E, B6 and D all play an important role in the prevention and management of people with diabetes.

Click Here To Read More

1.http://The Everyday Meal Planner for Type 2 Diabetes: Simple Tips for Healthy Dining at Home or On the Town

 

2.http://Quick & Easy Diabetic Recipes for One

 

3.http://The 4-Ingredient Diabetes Cookbook

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Leave below any comments or information you have on the above topics or send an email to momo19@diabetessupportsite.com