Eggs

Eggs are another excellent, inexpensive source of high-quality protein—so high, in fact, that egg protein is the gold standard nutritionists use to rank all other proteins. An egg or two won’t raise your cholesterol, and will keep you feeling full and satisfied for hours afterward. Such a magic food deserves a little sleight of hand in its preparation. To flip an egg, spritz the skillet with cooking spray, wait for the egg white to bubble and, in one continuous motion, slide the pan quickly toward you and then forward with a slight upward flick of the wrist. Bow to your guests.

Read More

Carrots

Don’t believe what you hear about carrots rapidly raising blood sugar. While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low. That’s good news because carrots are one of nature’s richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control. Sick of raw sticks? Make some “fries” by slicing carrots into thin strips, scattering on a baking sheet, and flavouring with olive oil, salt and pepper. Roast at 400°F (200°C) for 40 minutes. Who needs McDonald’s?

Read More

Beef

Yes, beef is a diabetes-friendly food, as long as you choose the leanest cuts and keep portions to one-fourth your plate. Getting enough protein at mealtime keeps you feeling full and satisfied. Plus, it helps maintain muscle mass when you’re losing weight, so your metabolism stays high. The skinniest beef cuts are eye of round, inside round, ground round, tenderloin, sirloin, flank steak, and filet mignon. To lean up other cuts, put them in the freezer for 20 minutes. This hardens the meat so it’s easier to slice off the fat. Lean cuts can be tenderized and made more flavourful by marinating in any mixture that contains vinegar, wine, or citrus juice. The acid softens them up.

Read More

Avocado

Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter. To keep what’s left over from turning brown, spritz the flesh with cooking spray or coat with lemon juice and wrap in plastic.

Read More

Apples

Because they offer so many health advantages, put these at the core of your diet. Applesare naturally low in calories, yet their high fibre content (4 grams) fills you up, battles bad cholesterol, and blunts blood-sugar swings. Red Delicious 
and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants.

Eat them whole and unpeeled for the greatest benefit, or make a quick “baked” apple. After washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwave until soft (about 4 minutes). Enjoy with yogourt and oat bran sprinkles for a nutritious dessert, or serve over oatmeal for breakfast.

Read More

Berries

Berries are nature's candy—but unlike sugary confections from the checkout aisle, they're loaded with fiber and antioxidants called polyphenols. A cup of blackberries supplies 7.6 g of fiber; blueberries contain 3.5 g. Berries' antioxidants are also good for your ticker: One 2008 study in the American Journal of Clinical Nutrition found that people with heart disease risk factors who ate berries for 8 weeks had a drop in blood pressure and a boost in "good" HDL cholesterol.

How to eat them: Wonderful alone, berries are also tasty when stirred into oatmeal, ice cream, or even salads. Fresh berries freeze well, so if you're not going to eat them right away, store them in your freezer so you always have some on hand.

Read More

Oats

Like barley and beans, oats are a diabetes power food because of their fiber content—a half cup of instant oats provides 4 g. Research shows that oat lovers can also lower total and "bad" LDL cholesterol and improve insulin resistance. All the soluble fiber oats contain slows the rate at which your body can break down and absorb carbohydrates, which means your blood sugar levels stay stable.

How to eat them: The easiest way is straight from your cereal bowl, but you can also sneak oats into all kinds of recipes, from pancakes to meat loaf to cookies.

Read More

Barley

One of the healthiest grains you're probably not eating, barley is rich in a specific kind of soluble fiber called beta-glucan. Research shows beta-glucan can lower total and LDL cholesterol by preventing your body's ability to absorb it; one review found that consuming just 3 grams a day—about the amount in a single barley serving—can lower cholesterol by 8%.

Thanks to its fiber abundance, barley can also help steady your blood sugar while filling you up—a weight loss bonus. The grain even boasts a modest amount of calcium.

Read More

Salmon

Nutritionists can't recommend this seriously healthy fish enough. It's a rich source of omega-3 fatty acids (3 ounces provides as much as 1,800 mg), healthy fats that reduce the risk of heart disease, whittle your waistline, reduce inflammation, and improve insulin resistance. Salmon is also one of the best nondairy sources of vitamin D around.

How to get it: Sauté a salmon fillet for dinner instead of chicken or meat once or twice a week (it's easy to season and toss in the oven), or add canned salmon to salads or omelets.

Read More

Cinnamon

Believe it! Amazingly, just by sprinkling cinnamon on your foods, you could lower your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels. So go ahead and add powdered cinnamon to your whole wheat toast, oatmeal, baked apples, or even chicken dishes. Or soak a cinnamon stick in hot water to make a soothing and curative cup of cinnamon tea.

Read More

diary

You're not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yogurt. One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taking in less of both nutrients.
                 You can get these nutrients from other foods, but none combine them like dairy does. Stick to fat-free or low-fat versions of your favorite dairy foods—"regular" has a lot of saturated fat.

Read More

nuts

Nuts have several things going for them -- and for you. They're loaded with 'good' fats that fight heart disease. These fats have even been shown to help reduce insulin resistance and make blood sugar easier to control. Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may help regulate your blood sugar. Studies suggest that including them in your diet may even help you lose weight -- if you eat them in moderation. Don’t forget that they’re high in calories.

Read More

Poultry breast

Versatile, extremely lean, and low in calories, chicken breast is practically a miracle food. Unlike steaks and hamburgers, it's low in saturated fat, which raises 'bad' cholesterol and may increase insulin resistance, making blood sugar control more difficult. A 3-ounce serving of skinless chicken breast has only 142 calories and 3 grams fat. Turkey breast is even leaner and lower in calories.

Read More

Cereal

The right breakfast cereal is your absolute best opportunity to pack more fiber into your day. There's a bonus: Studies show that people who start the morning with a high-fiber cereal actually eat less later on. So don't forgo breakfast. Better yet, choose a cereal with at least 5 grams fiber per serving. Good choices include Kashi GoLean Crunch! (10 grams), Kellogg's Raisin Bran (8 grams), General Mills Multi-Bran Chex (8 grams), Post Wheat 'N Bran Spoon Size (8 grams), Kellogg's All-Bran Original (10 grams) and General Mills Fiber One (14 grams). Top your cereal with fruit and you've checked off a fruit serving for the day.

Read More

beans

Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal. This effect is so powerful that it can even lower your overall blood sugar levels. 

Throw canned beans into every salad you make (rinse them first), and add them to pasta and chili. Black bean, split pea, or lentil soup is an excellent lunch, even if it comes from a can.

Read More

vegetables

Packed with powerhouse nutrients, vegetables are naturally low in calories, and they're full of fiber, so they're plenty filling. Loading your plate with vegetables will automatically mean you're eating fewer simple carbs (which raise blood sugar) and saturated fats (which increase insulin resistance). 

Read More

fruits

Fruit. Packed with almost all the same advantages as vegetables fruit is brimming with nutrients you need, it's low in fat, it's high in fiber, and it's lower in calories than most other foods. Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, and your heart. 

Because fruit has more natural sugar and calories than most vegetables, you can't eat it with utter abandon. Aim to get three or four servings a day. (A serving is one piece of whole fruit, 1/2 cup cooked or canned fruit, or 1 cup raw fruit.) Choose whole produce over juice. Many of the nutrients and a lot of the fiber are found in the skin, flesh, and seeds of fruit, so they’re lost during juicing, and more of the calories and sugar remain.

Read More

Which Is Better for a Diabetic: Chapati or Rice

Diabetics need to be especially careful of their dietary choices because they are unable to naturally control blood sugar levels. Type 1 diabetics don’t produce enough insulin, which is needed to shuttle glucose from the bloodstream into cells. In contrast, type 2 diabetics produce enough insulin but their cells are resistant to its affect. Common Indian foods such as chapati and rice can be eaten by diabetics in moderation, but different varieties are better suited to diabetic diets because they have lower glycemic indexes. Consult your doctor about the importance of choosing foods with a low glycemic index.
Glycemic Index
Carbohydrates such as fruits, vegetables and grains are not metabolized into glucose at the same rate. Some are quickly digested, causing spikes in blood glucose and insulin release, while others are broken down more slowly, which impacts blood sugar and insulin levels to a much lesser degree. The glycemic index is a comparative measure of how quickly a carbohydrate is reduced into glucose. In general, foods with index values of 55 or less have low impact on blood sugar levels and are considered most appropriate for diabetics. Index values between 56 and 69 are considered to have a moderate impact on blood glucose and insulin, whereas values of 70 or greater represent significant impact. The glycemic index of rice depends on whether the grain is polished or not, whereas the index of chapati depends on the type of flour used.


Rice for Diabetics
Diabetics can safely eat all types of rice, although their portions should be moderated. In the production of brown rice, only the outermost hull is removed from the rice kernel. White rice is further milled, processed and polished, which reduces the nutritional value of the grain. In addition to containing more vitamins and minerals, brown rice is also a little higher in fiber, which causes your body to digest it more slowly. As a consequence, the glycemic index of brown rice is around 68, whereas long-grain white rice has an index of about 73.
Chapati for Diabetics

Chapati, also called roti or phulka, is a type of flat bread very common in India and other parts of Asia. Chapati is made from flour of a variety of grains and looks like a small pancake. The most traditional type of chapati is made from ground whole wheat and roasted on a pan or baked in an oven. The glycemic index for whole wheat chapati is about 62. Chapati can also be made from corn, barley, chickpeas or refined flour called maida. Of these types, chickpea or besan chapati has the lowest glycemic rating at about 52, whereas maida chapati, which is often made with fruit and honey, has the highest index of about 89.
 
Recommendations

If you are diabetic, eating either whole-grain chapati or besan chapati is an excellent alternative to eating regular sliced bread from your local supermarket, which typical has significantly higher glycemic indexes. Chapati is also a better staple than brown rice for diabetics, although brown rice contains many important nutrients and shouldn’t be excluded from your diet. White rice has a higher glycemic index than both brown rice and virtually all types of chapati and is poorer in nutrients, so it shouldn’t be relied upon as a dietary staple if you are diabetic.

Read More

How to Live with Diabetes

How to Live with Diabetes
If you must live with diabetes, you should be cautious about certain things to ensure the condition remains under control and is easier to deal with.A condition triggered by the lack of production of insulin in your body, diabetes results in high blood sugar levels. If you must live with this condition, you can be cautious about certain things to ensure the condition remains under control and is easier to deal with.

1. Regular Check-up

As a diabetes patient, you need to keep a constant check on your blood glucose levels. This is the most important step to undertake to preserve your health and check the condition from further complication. The optimum blood glucose level of 120mg/dl below, before meals and 180mg/dl after meals should be maintained.

2. Medications

Proper and timely medication is the mantra. Taking them as directed by the physician will help keep the blood sugar levels in check. Often, insulin shots help to regulate the sudden escalation of blood sugar level. But this should only be taken as per the doctor’s prescription. Taking the regular medicines at the assigned times post meal will keep your condition in check.

3. Fluid Intake

Maintaining a healthy fluid intake of approximately 2 litres of fluids, is absolutely essential to maintain proper health. These fluids can include water, juices along with any beverage free of caffeine. Consumption of alcohol and aerated drinks should be strictly avoided.

4. Proper Diet

A controlled dietary regime can make all the difference to your health. Staying away from complex sugars, starches and carbohydrates will help. A diet rich in protein is usually recommended to cope with physical energy needs. Including a multivitamin regimen will supply the body with regular nutrients. In this regard taking beta-carotene, zinc and antioxidant supplements will help turn your health around. Fresh vegetables, moderate carbohydrates, food containing monounsaturated fats and lean meat are to be included. Not only will this diet help in decreasing your blood sugar levels, but will also keep heart and circulatory ailments at bay.

5. Foot Care

A diabetes patient must learn to observe the condition of their feet during the course of this ailment. Although taking care of your feet can seem an insignificant problem, the condition of the feet can tell the intensity of your ailment. Check regularly for swelling or sores of any kind. If you have any, consult your doctor immediately. Chances of inflammation and infection may result in gangrene-like formations, which, if left untreated, can result in feet amputation.

6. Proper Sleep

Sleeping properly for at least 8 hours a night will make a lot of difference in controlling your blood sugar levels. Make sure you get uninterrupted sleep during bedtime. Sleep in a quiet and dark room, away from any striking distraction. Keep a sleep journal and make note of what time you go to bed and when you wake up. Try and maintain a regular time.

7. Exercise

Exercise is the greatest natural cure for any ailment whatsoever. Proper diet coupled with rigorous exercise is bound to treat any physical affliction. Not only will it help relieve stress and reduce depression, but also do wonders to keep your sugar levels in check. It also helps maintain a balanced weight, which must be kept in check for any diabetes patient.
By following these steps, you will be able to stop letting diabetes control your life and live comfortably without fear.

Read More