Being diabetic nearly always means changing your diet.
Healthy cells quickly turn sugar into energy. Diabetic and prediabetic cells can’t.
The pancreas doesn’t always produce enough insulin to help glucose enter cells. Or cells
become resistant to insulin. And blood sugar rises.
A healthy diet can flatten those dreaded blood sugar spikes.
But what does a healthy diabetic diet look like? Today, we’re going to find out what it DOESN’T
look like. And more importantly, why. Before we do, could you click on the
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And finally, watch on to find out how to claim 3 diabetes-fighting gifts,
designed especially for you! We all know sugar isn’t the right
choice for diabetics. In fact, processed sugar isn’t the right choice for ANYONE.
A research team at the University of Ouro Preto in Brazil tested 2 groups of healthy
rats. One group was fed sugary food. The other got the same calories, but with less sugar.
After 18 weeks, the sugar-fed rats developed: * More fat tissue
* Signs of cardiovascular disease * High blood cholesterol and triglycerides
* Glucose intolerance * Insulin resistance, and
* Enlarged livers. The other group of rats
didn’t show any of these diabetic symptoms. So it doesn’t matter HOW healthy you are.
Processed sugar is ALWAYS bad news. But sugars are found in
lots of foods, even natural ones. And sugary food doesn’t even have to taste sweet!
Let’s start with a savory food that pushes blood sugar levels sky high!
Food Number 5: Bread Bread has been a staple food
for centuries. How would life be without morning toast or lunchtime sandwiches?
Brown bread IS healthier than white bread, but not if you have diabetes.
Flour is heavily processed. It doesn’t matter whether you use buckwheat, rye, or wheat flour.
Each grain is pulverized into fragments. But crunch on a handful of raw whole grains,
and you won’t get that blood sugar high. To break down whole grain kernels into
simple sugars, we need to chew. And produce lots of digestive enzymes.
Because only simple carbohydrates can be absorbed into the bloodstream.
Whole grains contain lots of fiber. Fiber slows stomach emptying;
less food enters the small intestine at a time. This has a HUGE effect on blood sugar levels.
Slow gastric emptying drastically flattens the blood glucose curve.
But surely whole grain bread is OK for diabetics?
Sorry. But No. A randomized control trial at the Whistler
Center for Carbohydrate Research backs this up. Researchers looked for differences in gastric
emptying and glucose responses between people who consumed whole grain OR
refined milled grain products. There were NO differences!
Whole grains AND refined milled grains caused the SAME glucose response.
NEITHER slowed gastric emptying. Because flour is like a partially
digested food. Our bodies don’t need to work very hard to get that simple sugar.
You’ve probably heard the next food isn’t good for diabetics.
But do you know why? Food Number 4: Potatoes
Potatoes are root vegetables. And vegetables are important for health, right?
Yes! Even potatoes have a place in the diabetic diet.
But NEVER on their own. And NEVER in large portions.
1 serving - that’s 1 medium potato - weighs close to 7 ounces.
Eat a potato with its skin, and you get a helping of antioxidants. Like vitamin C.
Red and blue potato skins provide extra numbers of diabetes-fighting anthocyanins.
Between 10 and 20 percent of every potato is starch. Starch is where plants store their
excess energy, and it’s a sugar. But not all starch is created
equal. Especially for diabetics. The principal starch in potatoes is amylopectin.
Nutritionists at Imperial College,
London, reviewed 745 articles and 25 clinical studies about amylopectin.
These reported that amylopectin causes sugar spikes.
Diets high in amylopectin are associated with glucose intolerance. In fact, in a rodent study,
100 TIMES MORE insulin is produced with amylopectin than with amylose!
Amylose is another starchy sugar. And it LOWERS blood sugar!
How can one starch type lower blood sugar and the other raise it?
It’s all to do with how starch molecules are constructed.
Amylopectin has lots of different branches and a huge surface area. Digestive enzymes
have more places to attach. They quickly turn amylopectin into simple carbs.
Amylose doesn’t have any branches. It’s one, straight line. Enzymes don’t have much space
to work. So amylose is broken down VERY slowly. Diabetics don’t have to avoid potatoes completely.
Just eat baby ones. New potatoes haven’t had time
to produce big amylopectin stores. The older the potato, the more amylopectin it contains.
Food Number 3: Breakfast Cereals As we’ve seen with flour, our bodies don’t
need to work hard when we eat processed grains. Most breakfast cereals also contain refined sugar.
That’s double trouble for diabetics. Have you heard the terms glycemic
index and glycemic load? Glycemic index scores tell
us how quickly the sugars of different foods are absorbed into the bloodstream.
Glycemic load values tell us how many of these sugars are in 1 serving of that food.
And 1 glycemic load unit is equal to 1 gram of glucose.
Most breakfast cereals have high glycemic indexes AND loads.
A 1 cup serving of cornflakes has a glycemic index value of 80 and a glycemic load of 24.
The same serving of cocoa flavored puffed rice has a GI 77 and a GL of 20.
20 to 24 grams of sugar in each small serving! Are there ANY cereals diabetics can enjoy?
The American Journal of Nutrition says 1 cup of rolled oats has a GI of 55 and a GL of 9.
Eating whole rolled oats without added sugar is linked to better glucose control.
Mix your morning porridge with unsweetened dairy or non-dairy milk, berries, and seeds to lower
that glycemic load even more! We’re going to look at 2 next
surprising foods in just a second. Before we do, remember those free gifts?
Discover an entire world of diabetes-fighting foods with our new book…
“10 incredible foods that reduce blood sugar”. Plus, you’ll discover the real reason why
* Type 2 diabetes * Obesity
* and heart disease… are increasing at an alarming rate...
And find out what really works when it comes to preventing these illnesses…
By watching our free 1-hour documentary “The scary truth about sugar”.
And not only that, we are giving away a free recipe book - Amazing Alternatives to Rice,
Pasta, and Bread which contains over 50 easy-to-prepare and easy-to-follow
recipes you can eat with the whole family. These gifts are free and waiting for you to
grab them in the description box below. Now on to our countdown of the 5
Foods To Avoid For Diabetics… Frighteningly, food number 2 is
often RECOMMENDED for diabetics. At 2: Artificial Sweeteners
Sugar-free soda, low calorie sauces, low-carb pre-packaged meals … ALL these
processed ‘diet’ foods are toxic. They contain poisons like:
* Aspartame * Acesulfame potassium
* Saccharine, and * Advantame
All have FDA approval. But they shouldn’t.
A 2021 article in Frontiers of Nutrition tells us why.
Researchers used to think artificial sweeteners can’t be absorbed by our cells.
But that was before we began to understand the power of gut bacteria.
Our body cells don’t absorb artificial sweeteners. But our gut bacteria DO.
* Bacterial saccharine digestion produces byproducts that lower glucose tolerance
* Bacterial aspartame digestion reduces the effects of insulin
and raises fasting glucose levels * Acesulfame a·suh·suhl·faym potassium
is linked to weight gain * Advantame reduces gut
bacteria diversity. Low diversity is linked to conditions like obesity, diabetes, and cancer.
Even Stevia changes the gut microbiome. Only one group of
bacteria - Bacteroidetes - can digest Stevia. And current research shows us that diabetic
guts have far too many Bacteroidetes. By eating foods that only Bacteroidetes can
digest, we encourage them to multiply. The best advice?
Retrain that sweet tooth. Or opt for natural sweeteners, like fruit.
But only whole fruits … Because Food Number 1: Fruit Juices
Fruit juices aren’t bad news for everyone. In small quantities, they provide an
antioxidant, vitamin, and mineral boost. But when you’re diabetic or prediabetic,
that’s not a good enough reason. Like bread and cereal, fruit juice
manufacturing processes take over the role of the digestive system.
Even though a whole fruit and its juice have the same glycemic index and load,
fruit juice sugar is absorbed MUCH too quickly. Because ALL the fiber of the original
fruit has disappeared. There’s something else.
A 12-ounce portion of fresh pineapple produces around 8 fluid ounces of juice.
That portion is equal to 3 nectarines. Or 75 raspberries!
Most of us would start to feel full at 4 to 6 ounces of fresh pineapple and stop eating.
But 8 fluid ounces of pineapple juice DOESN’T satiate.
Liquids drop straight into the small intestine. Especially when there’s no fiber,
protein or fat to keep them in the stomach. Most of us would drink an entire glass of
pineapple juice. AND the 18 grams of rapidly absorbed sugar it contains!
We hope you’ve found today’s video useful AND interesting.
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And pick up those free gifts! This video talked about foods
you SHOULDN’T have. But our free gifts are PACKED with ones you SHOULD eat!
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Thanks for watching, and have an amazing, diabetes-fighting day!