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Nutrition Coaching

Good Choices for Diabetics

When it comes to diabetic foods, the relevance of diet goes much beyond the sugar, calories, and carbs that come to mind. Functional foods are foods that give health benefits in addition to their nutritional value.

Berries Organic blueberries are the most popular berry. Organic berries such as raspberries, blackberries, and strawberries are also good choices. Blueberries are high inanthocyanins, hydroxycinnamic acids, hydroxybenzoic acids, flavonols, and resveratrol, among other phytonutrients. Blueberries are a true superstar because they give both antioxidant and anti-inflammatory properties. Diabetics will love these as a breakfast dish! Blueberries' antioxidants may protect nerve cells from oxidative damage, preserve memory, and perhaps slow the deterioration of other cognitive abilities. Their low glycemic index implies they won't increase your blood sugar.

Extra Virgin Olive Oil Not only is extra virgin olive oil high in vitamins like vitamin K and the free radical-scavenging vitamin E, but it also includes a lot of polyphenols. Even at low doses, they improve pancreatic beta-cell health. 7 Polyphenols (powerful free-radical fighters) may suppress the enzymes -amylase and -glucosidase, which assist your body convert carbohydrates into blood sugar. Olive oil also contains the potent antioxidants hydroxytyrosol and oleuropein, which aid in inflammation prevention. They also limit glucose absorption and improve insulin sensitivity while protecting against oxidative damage

Leafy Greens Vitamins, minerals, fiber, and phytochemicals abound in these vegetables, which are also low in calories. Spinach is also high in protein and fiber. Your main source of carbohydrates should be leafy greens. My Organic Greens powder is a great way to incorporate some extra greens into your diet without the sugar surge that many prepared green juices provide. Vitamin C, which is present in leafy greens, has been shown to lower inflammatory markers and fasting blood sugar levels in persons with type 2 diabetes. 10 People who ate more green leafy vegetables in their diet had a 14 percent lower chance of getting type 2 diabetes, according to one study.

Spices A diabetic diet need not be boring! Spices like cinnamon and turmeric, as well as herbs like basil, are excellent substitutes for the salt that diabetics should avoid. They're also delicious. Cinnamon has been demonstrated to boost insulin sensitivity and lower fasting blood sugar levels. Turmeric can help with insulin sensitivity, blood sugar control, and inflammation. Basil is a wonderful choice to include in your diet because it has been demonstrated to help regulate blood pressure in two out of three people with diabetes.

Nutrition Coaching

The Diabetic's 6 Worst Foods

Health is more than just what you eat and how you live your life. It's also important to consider what you don't eat, drink, or do. These food habits may be detrimental to your health.

  • 1. Alcohol

    Alcohol is poisonous to everyone; it can harm your liver as well as your intestines. Even a small amount of alcohol can cause blood sugar to rise. Alcohol consumption creates dangerously low blood sugar levels. It also raises lipid levels and blood pressure. Furthermore, alcohol contains a lot of empty calories or calories that have no nutritional value. Gluten is also present in beer and liquor produced from wheat, barley, or rye.

  • 2. Gluten

    Gluten can promote leaky gut and exacerbate autoimmune and diabetic symptoms. Particles that were never designed to get through your gut cell membrane can get into your bloodstream if your gut is leaky. Inflammation occurs almost everywhere in the body as a result of this. Gluten peptides can also enter your pancreas, affecting how that organ operates. By increasing glucose and palmitate-stimulated insulin production, they may also promote beta-cell stress.

  • 3. Sugar

    Sugary foods like baked goods, candy, and ice cream are all apparent sources of blood glucose spikes. They also raise your chances of gaining weight and the amount of insulin you'll need to get your blood sugar back to normal. However, even things that we don't conceive of as "sugar" are quickly turned into glucose in the body. In principle, foods like dried fruit, rice, gluten-free granolas, pasta, and bread should be included in a diabetic's balanced diet plan. However, because serving sizes are so small (think 14 cup raisins), it's easy to overeat them, resulting in a blood sugar rise. Sugar is also included in a variety of condiments and salad dressings, as well as canned soups and baked beans.

  • 4. Dairy

    High dairy consumption is a strong predictor of insulin resistance in middle-aged, non-diabetic women, which may surprise you. 3. Lactose is a sugar found in milk that can significantly elevate your blood glucose levels. Lactose is broken down into glucose and galactose by an enzyme called lactase. Dairy was long assumed to have a modest impact on blood sugar since this process takes time. There is some evidence, however, that the combination of lactose and whey proteins, another component of milk, can cause blood sugar levels to spike dramatically. Dairy is also an inflammatory food. Many people who have a negative reaction to milk are reacting to casein and whey, two proteins contained in milk. Casein is a protein with a chemical structure that is remarkably similar to gluten, and 50% of persons who are gluten intolerant are also casein intolerant.

  • 5. Highly Processed Foods

    The glycemic index of highly processed packaged foods is usually high. This has the potential to substantially modify risk levels and diabetes progression4. You might believe that gluten-free and dairy-free items belong on your menu. However, you must be cautious with these because they frequently substitute sugar and sugar substitutes for substances. They're also high in inflammation because they contain non-food components like preservatives and taste enhancers. Instead, choose fresh goods from the perimeter of the supermarket.

  • 6. “Healthy” Beverages

    Many people are aware that soda, energy drinks, specialty coffee, and tea drinks all contain significant amounts of carbs and sugar. Even seemingly healthful options, such as green juices, kombucha, and even freshly squeezed fruit juice, are high in sugar. An 8-ounce glass of orange juice has 27 grams of carbs and 20 grams of sugar. 5 Sodas and energy drinks with large levels of corn syrup, refined salts, and caffeine contribute to excessive blood pressure and obesity. Water is always safe, and you may flavor it with a slice of lime or a squeeze of lemon juice. Herbal teas are also a good choice.