Nutrition for diabetes can feel like a minefield!
Macro-nutrients, micro-nutrients, and out-of-date theories...
What exactly is the truth of healthy eating?
Well, today, let's debunk a few myths and explain what the latest research tells us...
We'll reveal excellent foods to help you stay on track...
And we'll explore 5 diabetic-friendly food groups to eat often and pair with other foods.
Fill your plate with these OFTEN to better regulate blood sugar, reduce cholesterol,
and tap into numerous other health benefits.
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We re Diabetes Smarts, your one-stop shop for the best tips on how to prevent and fight
diabetes.
And now it's time to explore...
5 Diabetic-Friendly Food Groups To Eat Often
Number 5.
Beans and Lentils
Beans and lentils are a fantastic source of fiber and protein
And are some of the lowest GI foods available making them a potent part of the equation
for improving blood sugar regulation and reducing cholesterol.
Yes, there is some controversy around beans and lentils, which we'll address in a second,
but more importantly...
Beans and lentils contain antioxidants and phytochemicals that scientists believe help
to prevent or delay the onset of diabetes.
Their resistant starch promotes a healthy gut microbiome, and also works to keep post-meal
blood sugar from spiking.
A study in the Journal of the American Medical Association found that eating a diet which
includes beans and lentils significantly lowers A1C levels - a measure of blood sugar control
over time - compared to a diet that doesn't include these foods.
Other studies found that people who ate a diet rich in beans and lentils had a lower
risk of diabetes-related complications, such as heart disease and kidney disease.
Now, you might be think, hold on a second, I thought beans were bad for kidney disease?
1 in 3 diabetics have kidney disease, and historically they were told to avoid beans,
due to their potassium and phosphorus content.
But more recent research has revealed...
...eating a moderate amount of beans can actually have a beneficial impact on preventing and
controlling kidney disease and diabetes.
In fact, recent studies show that eating beans and plant-based diets, in moderation, do not
produce problematically high levels of potassium.
But if you are worried about potassium and phosphorus in your beans, research from Spain
discovered that soaking legumes and then cooking them at a high temperature can reduce their
potassium and phosphorus levels significantly.
So you can gain a lot of health benefits for beans without too much worry of negative effects.
Meanwhile, other studies show that black beans contain phytochemicals which can protect against
the growth of liver cancer cells, colon cancer cells, and breast cancer cells.
These same phytochemicals are also believed to provide vascular protection and inflammation
reduction.
So, beans and legumes, in moderation, can bring plenty of disease-fighting nutritional
power.
Number 4.
Fatty Fish
Fish gives you a large serving of lean protein, and its wide array of micronutrients provide
multiple health benefits.
Thanks to their significant OMEGA 3 FATTY ACID content, FATTY fish, in particular, have
been found to be especially beneficial for decreasing the risk of, and managing the effects
of diabetes.
Studies show that these healthy fats can help lower triglyceride levels, reduce inflammation,
and improve insulin sensitivity.
Fatty fish are also a good source of magnesium, a mineral that helps regulate blood sugar
levels.
In fact, The American Journal of Medicine s meta-analysis of over 400,000 people found
that regular fatty fish consumption may be extremely beneficial for preventing CORONARY
SYNDROME...
...a group of conditions where blood flow to the heart is restricted, including heart
attack and angina.
The study showed that each 100 gram serving per week represented a 5% reduction of risk.
So, what do we mean by fatty-fish?
There are many types of seafood which are known as fatty fish, including the ever-popular
wild-caught salmon.
And the American Diabetes Association has listed other fatty fish, like...
- Herring - Sardines
- Mackerel - Trout
- And albacore tuna...
- as superfoods.
So don't let the name fool you.
Fatty fish are actually a lean source of protein, which can help to manage weight and fight
diabetes.
They supply heart-aiding POLYUNSATURATED FATS, rather than the more harmful saturated fats
found in red meat.
But remember, it still matters HOW you cook your fish, so do your best to avoid fish that
s been battered and deep-fried.
Deep-frying adds extra simple carbohydrates, plus artery-clogging saturated fat.
It also contains ADVANCED GLYCATION END PRODUCTS, or AGEs...
- damaging compounds that form when food is fried.
These compounds have been shown to increase the risk of developing oxidative and inflammatory
health conditions.
To gain the most nutrients from your fish, it's best to broil, bake, or lightly grill
your fatty fish of choice.
Number 3.
Leafy Greens
If you suffer from diabetes, you should make dark green leafy vegetables a vital part of
your plate.
Try spinach, collard greens, kale, arugula, or mustard greens.
Leafy greens are extremely low in digestible carbs and calories, but high in glucose-lowering
fiber.
And they contain diabetes-fighting vitamins and minerals like vitamins A, C, E, and K,
plus calcium and folate.
Vitamin C has been shown to aid with post-meal blood sugar regulation, calcium has been found
to help with blood pressure regulation, and folate has been shown to reduce the risk of
heart disease and stroke.
In fact, the British Medical Journal found a 14% reduction of diabetes risk for those
who ate an average of 1.35 servings of leafy greens per day, compared to those who ate
only 0.2 servings per day.
For a bit of an extra kick, both in flavor and nutrition, try ARUGULA.
This slightly spicy leafy green contains multiple beneficial compounds, including:
Quercetin, Cyanidin, D-sorbitol, Sulforaphane, and Resveratrol
...which have all been shown to improve cholesterol levels and aid blood glucose regulation.
Research suggests that sulforaphane, the compound responsible for arugula's unique bitter taste,
may aid in the disruption and prevention of certain cancers.
Other studies show that sulforaphane helps reduce the risk of cardiovascular and neurodegenerative
diseases, as well as diabetes.
So, add any of these flavorful and nutrition-packed leafy greens to your regular shopping list
as a part of your diabetic-friendly food plan
And find creative ways to add a few leaves to all your favorite meals.
Our next food is a great way to keep cravings at bay...
But before we get to it, let s get you your FREE gifts!
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with...
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...Episode 1 of That Diabetes Documentary...
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OK Let's get back to today s list!
Number 2.
Nuts
Nuts offer a triple whammy
They're nutritious, filling, and can be a healthy snack or a perfect addition to your
meal.
Multiple studies have shown that regularly eating nuts, in moderation, can...
- Protect against free radicals - Reduce inflammation
- Aid weight loss - and help to regulate blood sugar.
Nutrients found in nuts include plant-based protein, unsaturated fatty acids, dietary
fiber, vitamin E, and magnesium - which all help the body to manage blood sugar.
It also means that a modest portion of nuts can leave you feeling fuller for longer, and
can help you avoid unhealthy in-between meal cravings.
And many studies have demonstrated that people who regularly consume nuts have a lower chance
of developing diabetes and cardiovascular disease.
One recent study even found that nuts may lower the risk of cardiovascular disease in
people who ALREADY have diabetes.
In fact, researchers discovered that eating five one-ounce servings of nuts per week was
linked to a 17% lower risk of cardiovascular disease, and a 31% lower risk of premature
death from all causes.
But are you wondering which nut to choose?
There s an entire catalogue of heart-helping nuts available, including...
- Almonds - Pistachios
- Walnuts - Cashews
- Brazil nuts - Hazelnuts
- And macadamia nuts
The truth is that each nut carries unique advantages.
For instance, tree nuts typically have a favorable fatty acid profile, while cashews are particularly
high in vitamin K.
Almonds are a fantastic source of vitamin E, which has been shown to reduce the incidence
of coronary heart disease, promote eye health, and guard against inflammation.
And did you know...
Not only does the mighty walnut resemble a brain, it just so happens to supply specific
micronutrients and omega-3 fatty acids which aid brain health, while also fighting diabetes.
In general, research published in the journal Nutrients suggests that a one-ounce daily
portion size is ideal.
So, while nuts are high in calories, it only takes a small handful for you to gain significant
levels of essential nutrients, fiber, and healthy fats.
And nuts are also a perfect way to better manage your hunger.
Considering how beneficial nuts can be for your health and your blood sugar control,
what in the world can possibly top today's list???
Don't miss out on...
Number 1.
Berries
If you're looking for a delicious way to fight diabetes, look no further than berries!
According to the Harvard University School of Public Health, berries are one of the healthiest
foods in the world.
Multiple studies show that regular modest berry intake can reduce the risk of having
a heart attack, boost mental capacity, and aid with weight loss.
The American Diabetes Association especially recommends
- Blueberries - Strawberries
- Raspberries - Blackberries
- And cranberries.
Berries supply anti-diabetes effects thanks to their spectrum of antioxidants, including...
- anthocyanins - ellagic acid
- resveratrol - and vitamin C.
Berries are also rich in other beneficial micronutrients, including vitamin E and folic
acid.
All told, berries contain an amazing assortment of specific nutrients which have shown incredible
potency at reducing post-meal blood sugar spikes.
Other studies have found that berries can significantly improve glycemic and lipid profiles
... and they can promote healthy blood pressure.
Not only are berries surprisingly low in calories and carbohydrates, they are renowned for their
fantastic carb-to-fiber ratios.
For example, while a 100 gram serving of raspberries can give you about 12 grams of carbs, over
half of that - 6.5 grams, are in the form of dietary fiber.
A 2019 meta-analysis of multiple trials found that berries...
...exert unique beneficial effects for diabetes management, mainly by improving glycemic and
lipid profiles, increasing antioxidant status and decreasing biomarkers of atherosclerosis.
The study concluded that blueberries appear especially capable of modulating gastrointestinal
hormones, which are responsible for feelings of hunger, satiety, and the glycemic response.
Cranberries, meanwhile, have been shown to provide protection for the gut barrier, which
helps improve the gut microbiome.
And here's some more good news:
You don't have to wait for summertime to enjoy these natural wonders!
Frozen berries generally provide the very same benefits, in the same amounts, as fresh
berries.
Plus, store-sold frozen berries are often free of pesticides or additives that are typically
used on fresh produce.
And, of course, frozen berries are more cost-effective, while lasting far longer than their fresh
counterparts.
So you can safely, and cheaply enjoy your favorite berry each day for lasting blood
sugar regulation!
So, now you know 5 Diabetic-Friendly Food Groups To Eat Often!
Are you already incorporating any of these foods into your diet?
And have you noticed any improvements as a result?
Let us know by commenting below, and share your thoughts with the Diabetes Smarts community.
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