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10 top foods for diabetics

 

 Introduction

 

If you want to keep your blood sugars under control, it's very important to eat healthier, nutrient dense foods every day. Junk foods are high in processed carbohydrates and refined sugars which cause inflammation and insulin resistance in your cells.

High blood sugars from diabetes can also damage your blood vessels and organs over time, leading to heart disease, nerve damage, kidney disease, eye disorders, poor circulation and many other problems.

 In this content I'll be sharing with you a list of the top 12 healthy foods to help control diabetes and reverse insulin resistance.

Just my usual reminder, this content is is for educational purposes only, so do speak to your doctor if you have any medical problems.

 1.Eggs

 

 Pasture raised eggs contain all of the building blocks of life, and are some of the healthiest sources of complete protein for diabetics. Eating 2-4 eggs on a daily basis to replace sugary snacks and drinks can help your cells to become more sensitive to insulin in order to keep your blood sugars under control.

 

 Eggs also provide Vitamin B12 and B6 which help to protect your nerves against damage.

 2. Swiss Chard

 

 Leafy green vegetables are rich in soluble fibre, phytonutrients, vitamins and minerals which can all help to lower your blood sugars naturally.

 So I recommend eating a daily salad with lots of mixed vegetables and leafy greens, and also add some swiss chard to help lower inflammation in your body.

 Swiss chard in particular is rich in lutein and zeaxanthin. These are two powerful antioxidants which support healthy eyes, and to prevent diabetic retinopathy. Alternatively, you can add swiss chard into your soups and casseroles in order to get more potassium into your diet.

 3. Strawberries


 In order to reverse insulin resistance and lower your blood sugars, it's very important to cut back on carbohydrates like sweets, breads, pastries, biscuits, sugar etc.

 Instead of eating these refined foods, I recommend that you start eating a small serving of low glycemic berries after your evening meal, such as raspberries, blueberries, strawberries or blackberries.

 

 These lower glycemic fruits will help to satisfy your sugar cravings naturally, without the large blood sugar spike that you get from junk foods. Berries are also rich in polyphenols and elagic acid, which have been shown to reduce the risk of cancer.

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 4. red meat


 You want to avoid eating processed meats as much as possible, and instead choose high quality grass fed animal meats, such as beef, lamb and liver.

These are essential blood building sources of protein that are rich in bioavailable iron and Vitamin B12.

Red meats are also rich in conjugated linoleic acid, which can help diabetics to manage their weight by supporting fat loss and also muscle gains.

 CLA from red meat is also a powerful antioxidant which can improve insulin sensitivity and protect the heart against damage from high blood sugars.

 5. cinnamon


 Cinnamon is undoubtedly a diabetics best friend, as this spice has been shown in many studies to be as powerful as the drug metformin for lowering blood sugars, but without the side effects.

 It's recommended to add ½ teaspoon of cinnamon to your morning coffee, sprinkle it over your food, or you can steep fresh cinnamon sticks to make a herbal tea.

Please make sure to choose organic Ceylon cinnamon, rather than cassia, as this contains more phytonutrients and natural chemicals that can help.

Studies show that cinnamon improves insulin sensitivity in the cells, it supports the beta cells of the pancreas which make insulin, and it also lowers blood fats called triglycerides.

 6. seeds


 Diabetics are very prone to suffering from nerve pain in their feet or hands.

 They also get swelling, poor circulation and anxiety because of the high blood sugars.

 Organic seeds including sunflower, sesame, flax and pumpkin seeds are all excellent sources of Vitamin B1 which can help to prevent these diabetic complications that I just talked about. Vitamin B1 from these seeds can help to protect the coating around your nerves, and in your brain against high blood sugar damage

. I recommend chopping up your seeds and mixing them with a little sugar free dark chocolate, which contains at least 70% cocoa for a tasty yet low glycemic treat.

 7. Wild Salmon

 When you become a diabetic, it's very important to start eating more anti-inflammatory foods to reduce the inflammation that's caused by high blood sugars.

Wild salmon, sardines, mackerel, herring, anchovies and shellfish are all excellent sources of omega 3 fats, which naturally lower inflammation and improve the health of your brain and your nervous system. Make sure to avoid the farmed fish however, as these contain toxic antibiotics, synthetic food colouring agents, and they are also fed a very poor diet, making them very low in nutrient value.

 

 

 8. Avocados & Olive Oil

 One of the most powerful ways to keep your blood sugars in the normal range is to include more healthy fats into your diet.

Avocados are one of the most nutrient dense foods in the world, and they are rich in monounsaturated fat which provides fuel and energy to your cells.

They are also rich in potassium, magnesium and avocadin B, all of which improve hormone balance, insulin resistance and help your body to metabolise and burn fat.

 Similarly, extra virgin olive oil is also one of the healthiest cooking ingredients.

 This is loaded with anti-inflammatory chemicals like oleocanthal and oleuropein, which can both help to get rid of pain, swelling, joint pain, inflammation and improve the health of your liver.

 9. Nutritional Yeast

 When you have high blood sugars, your body uses up more B vitamins to help metabolise this extra sugar. This can leave you depleted, causing weakness, tiredness and it can even trigger anxiety and mood disorders.

 So start consuming 1-2 tablespoons of unfortified nutritional yeast on a daily basis.

 This is rich in the B vitamin complex and will help to fix your metabolism, protect your nerves, lower cortisol and support healthy weight loss.

10. Sauerkraut

 Sauerkraut is a form of felrmented cabbage, and it's one of the richest sources of Vitamin C and probiotics in the world.

 You can eat this 2-3 times per week to boost the amount of friendly bacteria that's in your body, helping to support gut health and lower your blood sugars naturally.

 It's very easy to digest for those with digestive issues like acid reflux, IBS, Crohn's, diverticulitis etc. The prebiotic fibre within will feed the cells in your colon to heal any damage.

 I also recommend eating kimchi, kefir and pickles, but please make sure that any fermented foods that you use are unpasteurised and raw.

 

 11. Some Other Powerful Foods

 To protect yourself from glycation, oxidative stress and inflammation caused by diabetes, you should also include some of the following foods in your diet.

 The golden turmeric spice can be used in curries to support the cells that make insulin in your pancreas.

 Fenugreek seeds can be steeped in water to help your body tolerate glucose and sugar properly.

 Red onions contain quercetin which helps to control blood sugars and protect your heart, kidneys and nerves. A phytonutrient called EGCG found in green tea can help the beta cells in your pancreas to produce more sensitive insulin.

 Bitter melon is a fruit that's used in many supplements as it's rich in phytonutrients that can prevent glycation in diabetics. Eating raw garlic supplies allicin, a sulphur compound which also prevents glycation and keeps your immune system strong against infections.

 Red cabbage is rich in a pigment called cyanidins which can also prevent high blood sugars and glycation.

 And finally you may want to add some fresh coriander to your salads, as this too helps to improve blood sugar levels.

 It's very important that when you're organising your healthy diet plan for diabetes, that you avoid the cheap conventional meats and farmed fish which are often pumped full of hormones, antibiotics and they are fed genetically modified grains.

 Instead you want to choose high quality grass fed and grass finished meats, wild caught fish, pasture raised eggs and dairy produce wherever you possibly can. Also choose organic vegetables and leafy greens that have not been sprayed with harmful pesticides that have been known to trigger insulin resistance.

 Now if your goal is to reverse insulin resistance in order to get better, there are some simple tricks and techniques that you can use.

1.   Eat all of your calories and your food in a shorter window of time.

2.    I recommend doing this in a 5 hour window, and allowing your body 19 hours to fast where you just drink water.

Fasting makes your cells more sensitive to insulin, allowing more energy, fat and fuel to be burned which can also aid in weight loss.

 Fasting also stimulates autophagy. This is your body's way of cleaning out damaged cells and recycling them to build new healthy parts. 2. Take a daily supplement of chromium picolinate at a dosage of 500mcg per day. This is a trace mineral that's been shown in studies to reduce the need for diabetes medication as it naturally helps to lower blood sugar, insulin and triglycerides.

3.   Keep your stress levels low, because stress hormones can raise your blood sugars quite dramatically actually.

 Taking long walks in nature, getting more sleep and deep breathing exercises can all be used to minimise your stress in order to balance your hormones.

4.   Start mixing 1 tablespoon of apple cider vinegar and drinking it in a glass of water twice per day, ideally 30 minutes before your meal.

 This drink naturally lowers the glycaemic effect of your food by up to 35%, helping to keep your blood sugars stable after you eat.

5.   Avoid all starchy, sugary and processed carbohydrates like bread, soda drinks, cereal, pasta, rice, biscuits, potatoes, soda, donuts etc.

 All of these foods raise your insulin and blood sugars as they are high on the glycaemic index.

 You want to replace these with foods that we've talked about in this video, paying close attention to eating more cruciferous vegetables that are rich in potassium and magnesium.

6.   Drink at least 1 litre of a good quality mineral water every single day, as diabetics often suffer from excessive thirst.

It's best to choose a bottled brand from a natural source that's rich in minerals in order to support your blood sugars.

 If you'd like to learn about 6vitamins to lower bloodpressure go ahead and tap on this links click  that's on your screen now.

Thank you so much for reading my article today, and as always I wish you great health, wealth and happiness.

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