The 10 Best Foods For Diabetes
(BlackDoctor.org) — When you need to eat right, it’s hard not to focus on the foods you CAN’T eat. But when it comes to diabetes, while there are certain foods that you really do need to avoid, such as white flour-based, refined, fatty and processed foods, it’s very important to actually enjoy what you eat – or else eating poorly will only become even more tempting.
Numerous nutrition and diabetes experts have singled out the below power foods because they’re not only packed with four of the most essential nutrients (fiber, omega-3s, calcium, and vitamin D), they’re also delicious and versatile.
You’re probably thinking of lettuce, but this category of veggie—a staple of Southern cooking—is incredibly diverse, with choices such as turnip, mustard, and beet greens, as well as chard. All are outstanding sources of fiber (1 cooked cup of any of the aforementioned supplies between 3 and 6 g) and calcium (100 to 250 mg per cup).
Greens may also be good for your heart, thanks to the folate they contain. This B vitamin appears to lower levels of homocysteine, an amino acid that in high amounts can raise heart disease risk. Research shows getting 400 mcg of folate a day can lower homocysteine by 25% (a cup of cooked turnip greens contains 170 mcg).
Eat up: Unless you’ve grown up with greens, you may consider them an acquired taste, but prepared just right, they’re delicious! Use them in entrées, sandwiches, and salads. Or simply toss mustard, collard, or beet greens with artichoke hearts and sauté in olive oil.
Beans have more to boast about than being high in fiber (plant compounds
that help you feel full, steady blood sugar, and even lower
cholesterol; a half cup of black beans delivers more than 7 grams).
They’re a not-too-shabby source of calcium, a mineral that research
shows can help burn body fat. In ½ cup of white beans, you’ll get almost
100 mg of calcium—about 10% of your daily intake. Beans also make an
excellent protein source; unlike other proteins Americans commonly eat
(such as red meat), beans are low in saturated fat—the kind that gunks
up arteries and can lead to heart disease.
Eat up: Add them to salads, soups, chili, and more. There are so
many different kinds of beans, you could conceivably have them every day
for a week and not eat the same kind twice.
Like their bean cousins, lentils are loaded with fiber—1 cup cooked
contains a whopping 16 g. That same cup also delivers close to 360 mcg
of folate, just shy of the 400 that adults need each day. If you’re not a
meat person, lentils are a good alternative source of protein; they
also contain a variety of vitamins and minerals.
Eat up: Add to soups and pastas for extra texture, or enjoy as a
side dish in lieu of beans. Feeling more adventurous? Try a spicy Indian
dish that uses lentils as a staple ingredient, like tadka dal, made
with green chiles and garlic.
They may be tiny, but the seeds of the flax plant pack a big health
punch. Flaxseed is best known as a source of fiber and alpha-linolenic
acid (ALA), which your body converts to omega-3s EPA and DHA. In several
large studies, researchers have found a link between increased ALA
intake and lower odds of heart disease, heart attack, and other
cardiovascular issues. These magic seeds also show promise for lowering
cholesterol and blood sugar.
Eat up: Add ground flaxseed to all kinds of food, such as oatmeal, low-fat cottage cheese, and fruit smoothies.
Rich in antioxidant flavonoids, this deceptively decadent sweet may help
improve your good and bad cholesterol and reduce your blood pressure.
One ounce contains 136 calories and 8.5 g of fat, so nibble just a
little. A great combination: shaved or melted dark chocolate over
raspberries or strawberries for a light and healthy dessert.
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.
Eat up: 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.
Another amazingly healthy fish, a 3-ounce piece of tuna contains 1,300 mg of omega-3s and a respectable amount of vitamin D to boot. But tuna can be high in mercury, a compound that may cause neurological problems in huge doses. To be safe, buy canned light tuna instead of albacore and limit your tuna intake to 12 ounces a week.
Eat up: Make tuna salad sandwiches, pile on whole wheat crackers as a snack, or throw steaks on the grill instead of burgers.
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.
Eat up: 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.
Believe it or not, some studies have linked peanut butter to reduced diabetes risk. The fiber content (2 tablespoons has almost 2 g) may have something to do with it. And since this classic comfort food contains mostly monounsaturated fat, it’s considered heart healthy. The calories are on the high side, however, so pay attention to the serving size.
Eat up: Peanut butter can be enjoyed so many different ways, such as spread over whole wheat toast or waffles for breakfast, or over baked pita chips, apples or celery for a delicious and filling snack.
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. Studies show that people who consume more than 1,200 mg of calcium and more than 800 IU of vitamin tend to be 33% less likely to develop diabetes. Stick to fat-free or low-fat versions of your favorite dairy foods—”regular” has a lot of saturated fat.
If you’re lactose-intolerant, you can also get these nutrients from other foods (thought, unfortunately, none combine them quite like dairy does).
Eat up: Drink milk with some meals instead of soda or sugary juices, have yogurt or cottage cheese as a snack or dessert, and use milk to make oatmeal or thicken certain soups.
The Only Diet Tips You’ll Ever Need
(BlackDoctor.org) — Weight loss is much simpler than all the diet books and diet pill ads want you to believe. Basically, to lose weight, you have to burn more calories than you eat. If you can fully understand that, then you are on your way to losing weight.
There are 6 simple steps. Here they are:
1. Count how many calories you eat in a normal day. That’s right, wake up and eat like you would normally. Eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on a computer. You might be thinking to yourself, “yeah right, I’m not going to sit around counting calories all day.” Well, if you’re thinking that, then you’re obviously not dedicated enough to losing weight.
2. At the end of that day, add up the number of calories you ate/drunk. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. After you do this, weigh yourself.
3. Starting the day after you counted calories; eat 500 calories less than you normally do. For example, say the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.
4. Eat more often. You heard right! Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours, doing this will speed up your metabolism.
5. Cardio. Cardio is an important part of weight loss. If you’re serious about losing weight, but don’t want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever… cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 – 5 days a week.
6. At the end of that week, weigh yourself. You’ll notice a difference just after one week! Now, of course, don’t expect to see a 20 pound difference. Losing any more than 1 or 2 pounds a week is unhealthy. Look for a 1 to 2 pound weight loss at the end of the week. It may not sound like much, but think about it. You can lose 5-8 pounds a month! That’s around 75lbs a year!
Important weight loss tips for losing weight effectively!
• The bad fat must go! Stay away from “bad” fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don’t get me wrong, you should NOT be eating 0 grams of fat every day, but the only places you should be getting your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the “healthy” types of fat, which can be found in just about every type of fish (tuna fish, salmon, etc.), nuts, olive oil and flaxseed oil.
• Lower the bad carbs! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! Certain carbs can be just as bad as fat when it comes to losing weight. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. are high in simple (bad) carbs. Sure, your body needs carbs, which is why foods like these are ok to eat, but don’t go overboard. Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc.
• Water! Drink water! Get rid of the soda and get rid of the sports drinks. Drink around a half gallon of a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes that’s a lot of water, but it’s that water that will give you energy and speed your weight loss.
• Strength training! YES! Weightlifting isn’t just great for muscles; it’s great for losing weight. Muscles burn calories.
• Weigh yourself at the end of every week. If you ever have more than 2 weeks go by without losing 1 pound, it’s time to change something. Eat 250 less calories than you’ve been eating. And keep everything else the same. Each time you see weight loss stop for more than 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself!
• Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. Trust me, you’re going to need it!
Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn’t something you can just do “on the side.” You also can NOT lose weight fast. You are going to have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.