“One Day I Would Love to Say I Used to Have Diabetes”
Said every man and woman ever! Consider your body a temple that you need to worship.
The truth is — there’s no cure to diabetes but you can prevent its onset.
Symptoms of diabetes usually stay dormant and in the beginning, you don’t experience much of the symptoms.
This is why people usually find out too late that they are diabetic. Have you heard the term pre-diabetes? Yes, it is connected to your blood sugar level.
If a person is pre-diabetic, it means that the sugar level in their blood has risen to a point where if they don’t watch they eat, they might develop type-2 diabetes.
The slightest change in your blood sugar level can cause deadly side effects. Once you have got it, there’s no going back no matter how many medicines or herbal teas you take.
You might get some relief but the loan road ahead might lead to peripheral neuropathy if you don’t take precautions.
Did you know that one in every adults has pre-diabetes? In fact, it is estimated that every year, around 40,000 Americans are diagnosed with type-1 diabetes.
The American Diabetes Association lists the following tips as most essential for keeping diabetes at bay:
- Manage weight
- Get active
- Eat healthier
- Quit smoking
So how does one know that they are borderline diabetic?
Following are a few changes that your body will go through when you are running on high blood sugar level:
- Fatigue
- Increased thirst
- Blurred vision
- Frequent urination
What Causes Diabetes?
Two things that cause more health problems than you can count on your fingers are obesity and fatty foods.
It’s quite simple really: a high ratio of fatty acids in your body lead to an increase in blood sugar level. The hormone insulin breaks down the glucose, which is then used by the cells for producing energy.
However, when a person has diabetes, insulin is produced less or becomes resistant to sugar, which stops the cells from providing energy to the body.
People who have diabetes can avoid all kinds of foods, some in moderation. So don’t worry because we are not about to warn you against eating your favorite food. Just practice some restraint.
The above mentioned symptoms are an indication that you should start eating healthy if you want to stop your diabetes from worsening.
The following symptoms indicate that you have type-2 diabetes:
- Slow-healing cuts or sores
- Itchy skin (usually around your private parts)
- Unexpected weight loss or recent weight gain
- Velvety dark skin (acanthosis nigricans)
- Decreased vision
- Tingling, swelling and numbness of feet and hands
- Erectile dysfunction
Are you ready to get your blood sugar level under control?
Following are some diabetes-friendly food items that will help you prevent further health complications if you are a diabetic:
Diabetes-Friendly Foods
Avocados
Polyunsaturated and monounsaturated fatty acids are the two components that are vital for a healthy eating plan.
The key to creating a diet plan for your diabetes is to eat moderate amounts of sugar. Since avocado has low carbohydrates, it does not cause a spike in blood sugar level.
Moreover, Avocado is high in fiber, which also helps with metabolism. As mentioned earlier, weight gain is one of the complications that can make your diabetes worse.
If you lose weight gradually, insulin sensitivity increases, which helps maintain the sugar level in your blood. The fiber content in avocado keeps you satiated for a long time.
Half an avocado at lunch will keep you full until it’s time for dinner. This will prevent you from consuming extra calories from snacks.
Even though avocado is a fruit, you can also use it to make savory dishes.
Following are some recipes that you can try with avocado:
Low Carb Avocado Egg Salad
The perfect blend of mayo, boiled eggs and avocado, adding ample healthy fats to your Ketogenic diet. A hint vinegar adds a nice taste to the dish.
Ingredients
- 4 hard-boiled eggs, chopped
- 4 hard-boiled egg whites, chopped
- 1 hass avocado, diced into 1/2-inch pieces
- 1 teaspoon of light mayonnaise
- 1 teaspoon of fat-free plain yogurt
- 1/2 tablespoon of finely chopped chives
- 2 teaspoons of red wine vinegar
- 1/2 teaspoons of Kosher salt
- A pinch of freshly ground pepper
Instructions
- Mix the avocado, the egg yolks, mayo, chives, yogurt, vinegar, pepper, and salt. Mash the mixture using a fork.
- Then mix with the egg white and add more salt if desired.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 144Total Fat 11gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 6gCholesterol 249mgSodium 268mgCarbohydrates 3gFiber 2gSugar 1gProtein 9g
Nutrition information isn’t always accurate.
Fatty Fish
Protein is one essential nutrient that most people fail to eat when on a diet. This nutrient is what maintains the body and the best part is that it does not have any impact on the blood sugar level.
Protein is more fulfilling that bread, rice and pasta. When trying to maintain your diabetes, you need to pick fatty fish that offers omega-3 fatty acids.
A few fish options that are on the healthy fats side include:
- Trout
- Salmon
- Albacore tuna
- Mackerel
- Halibut
It takes only three herbs to season the fish and 20 minutes to cook it. Since diabetics are at increased risk of having a heart attack, fatty fish is great for them.
Fish contains to fatty acids: eicosapentaenoic (EPA) and docosahexaenoic (DHA) that protect the cells, reduce inflammation markers and help improve the arteries function.
Lastly, fish is one of the highest quality proteins, which means it will keep you satiated for a long time.
Keto Skillet Fish Fillet In Tomato Sauce
This very easy to make Keto dish smells great in the kitchen while cooking with garlic and butter.
Ingredients
- 2 teaspoons of whipped butter
- 2 cloves of garlic, crushed
- 1/4 cup of white wine (or preferred drink)
- 1/2 lemon, juiced
- 1/2 cup of marinara sauce
- 2 fish filets, skin removed (6 oz. each)
- 2 teaspoons of capers
- A pinch of kosher salt
- Some fresh black pepper, to taste
Instructions
- Place a skillet over medium heat. Add in the butter to melt it, then add in the crushed garlic and saute until golden, about one minute.
- Pour in the lemon juice and wine and let it simmer for about one minute, to thicken mixture.
- Next, add in the marinara sauce, then add in the fish fillets. Add in capers, salt, and pepper as seasoning.
- Cover the skillet and cook over medium heat for about four minutes. Uncover the skillet, stir, and cook for an extra minute.
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 125Total Fat 4gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 2gCholesterol 35mgSodium 480mgCarbohydrates 9gFiber 2gSugar 4gProtein 8g
Nutrition information isn’t always accurate.
Chia Seeds
Chia seeds are one of the best diabetes-friendly food items.
The reason why they are considered the king of diet food is because they have few digestible carbs and high fiber content.
In a 1 oz serving, Chia seeds contain 12 grams net carbs, out which 11 grams is fiber. This high fiber content helps lower your blood sugar by slowing the movement of food and its absorption.
This helps reduce hunger, inflammation markers and blood pressure. If you consume Chia seeds with other food items, the body absorbs few calories, which helps maintain weight.
Keto Chia Seed Pudding
Keto Chia Seeds Pudding - This Ketogenic pudding with Chia Seeds contains NET 7 g carbs. The longer you put the mixture in fridge (overnight), the creamier it will be. #keto #chia
Ingredients
- 1/4 cup of Chia seeds
- 1/2 cup of Almond milk
Instructions
- Take ¼ cup of Chia seeds and pour any milk of your choice
- Stir the ingredients
- Place the bowl in fridge for 2 hours
- Chop some kiwis, blueberries and almonds. Sprinkle cinnamon on the pudding and mix it well. Garnish with the fruits and nuts
Nutrition Information
Yield
1Serving Size
1Amount Per Serving Calories 261Total Fat 16gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 14gCholesterol 0mgSodium 12mgCarbohydrates 24gNet Carbohydrates 7gFiber 17gSugar 4gProtein 8g
Sour Cherries
Sour cherries have a low glycemic index. They contain anthocyannis, a flavanoid that prevents diabetes.
This flavanoid targets insulin sensitivity, which helps modulate conditions like diabetes.
While research is still ongoing regarding the role cherries play in maintain diabetes, there have been studies indicated how this fruit can help with healthy glucose regulation.
Cherries are a great source of Vitamin C and polyphenols that promote health by decreasing inflammation and preventing oxidative stress.
Leafy Greens
The best way to bring your blood sugar level down easy and fast is to eat vegetables… lots of them. Leafy greens are a rich source of nutrients like magnesium and Vitamin C that help maintain blood sugar level.
Moreover, they are low in calories and digestible carbs. Vitamin C helps reduce inflammatory markers, high blood pressure and blood sugar level.
As for magnesium, it is involved in insulin secretion. When insulin sensitivity increases, magnesium is no longer lost through urine.
Here are top the leafy greens that you should eat:
- Kale
- Spinach
- Collards
- Lettuce
- Turnip greens
- Swiss chard
Nuts
If you like snacking too much, then make nuts your afternoon and evening buddy. They have few digestible carbs and high fiber content.
Following is a list of nuts according to their digestible carbs content:
- Brazil nuts: 1.4 grams
- Almonds: 2.6 grams
- Cashews: 7.7 grams
- Macadamia: 1.5 grams
- Hazelnuts: 2 grams
- Pecans: 1.2 grams
- Walnuts: 2 grams
- Pistachios: 5 grams
*28 grams serving of nuts
Insulin secretion is vital for maintain blood sugar level but too much of it can lead to serious diseases like Alzheimer’s and cancer.
A handful of nuts can help reduce inflammation and high insulin level in the blood.
Foods to Avoid
Now that you know what foods are best for maintaining diabetes, let’s have a look at a few others, which make this problem worse:
White Bread: Refined grain is high in carbs and this will increase your blood sugar level. Go for whole grain bread instead.
Fruit smoothies: While fruit smoothies are very nutritious, they are chalk full of sugar. They don’t contain ant protein or healthy fats.
The spike your blood sugar level pretty fast because most people drink more than a glass during a day.
French Fries: High in unhealthy fats and carbs, they will increase your blood sugar level fast.
Frozen Dinners: Salt and sugar do not make a good combination for diabetics.
Since your blood pressure is already suffering from diabetes, high intake of salt can lead to a heart attack is such a situation.
Sports Drinks: Sports drinks contain sodium, sugar and, lots of calories, which mean they are no good for you.
For diabetic, water is their best friend. Diabetes is an increasing health problem that more than 9.4% of the US’s population is already suffering from.
With unhealthy fatty food being marketed at every corner, teenagers and adults are at risk the most from diabetes.
Even being borderline diabetic can change your life for the worst. If not maintained, it can lead to peripheral neuropathy in the future.
People need to understand that currently there’s no cure for diabetes. However, it can be prevented by adopting a healthy lifestyle.
Exercise and nutritious food are two main factors that can help a person life a full and energetic life.
