Diabetics are full of emotions, including anger, denial, fear, utter confusion and even neglect. These are normal. But there is always hope and light at the end of the tunnel. But Acceptance of the fact is always and must be the final goal.
One must accept the challenge and learn to manage and make health lifestyle changes with the help of your doctor and Diet counsellor. Making careful food choices and taking responsibility to live healthy will empower you to react with reasonable thoughts and being in control. Increasing exercise and Physical activity will help you to control your Blood Sugar more effectively and release of brain chemicals called endorphins, which will do more good for your mood and developing a positive attitude.
Remember, Diabetes is all about positive management practices. It does not mean – end of the world – it simply means Living healthy by choice.
All diabetics must add nutrition superstars in their diet to help in reversing their diabetes, controlling their blood sugar, to burn fat, reduce inflammation and gain more health benefits. (Excerpts from Reader’s Digest Association Books on Diabetes Diet)
” Go green for grins, Love chocolate kisses, Get fishing for smiles, Enjoy Coconut chuckies, Hug a warm cuppa.”
1. BROCCOLI : Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, like kale and cauliflower. it contains a compound called sulforaphane, which triggers several anti- inflammatory processes that improve blood sugar control and protect the blood vessels from the cardiovascular damage that’s often a consequence of diabetes. Sulforaphane also helps flip on the body’s natural detox mechanism, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release.
‘Heart disease is the leading cause of death for people with diabetes, so this protection is a life saver.’
2. CINNAMON : is rich in chromium, a mineral that enhances the effects of insulin. It’s also loaded with polyphenols, antioxidants that gather up all the free radicals in your blood to protect you from cancer and also lowering systemic inflammation, further guarding you from diabetes and heart disease. Take 1 gram or more grams daily and see your Blood Sugar drop by 30%. A well proven and established super food for Diabetics.
3. COLLARD GREENS : Dark green leafy vegetables like collard greens are excellent source of Vitamin C, which helps lower cortisol in the body and consequently reduces inflammation as well. All Cruciferous vegetables like Kale & Brussels sprouts
4. BLUEBERRIES : stand out since they contain both insoluble fibre ( which “flushes” fat out of your system) and soluble fibre ( which slows down the emptying of your stomach, and improves blood sugar control), by keeping you fuller longer.
5. STEEL-CUT OATS : Oats contain high amounts of magnesium, which helps the body use glucose and secrete insulin properly. An 8 year study shows 19% decrease in type 2 diabetes risk in people who regularly ate magnesium-rich diet, and a 31% decrease who regularly ate whole grains ( like sprouts ).
6. FISH : is a slimming star; rich in proteins, helps you keep satisfied, but also contains a special type of fat that helps cool inflammation. Thousands of studies have shown that people with higher levels of Omega-3 fatty acids have less body -wide inflammation. The very inflammation that worsens diabetics and weight problems, especially stroke in diabetes. But the benefits are only if you ate baked, broiled, or steamed fish – but not fried.
7. OLIVE OIL : A Mediterranean diet rich in Olive oil helps reduce the risk of type 2 diabetes by as much as 50% compared to diet low in fat. Multiple studies have proved that Olive oil improved satiety the most in comparison to lard, butter, and rapeseed (canola oil). Olive oil is a stand-out source of mono-unsaturated fats, rich in antioxidants that protects cells from damage, and prevention of heart disease.
8. WALNUTS : Walnuts contain the polyunsaturated fatty acid called alpha-linolenic acid, which lowers inflammation. They also contain L-arginine, omega-3s, fibre, Vitamin E, and other photochemical, which are also found in other nuts which make them potent anti-diabetic: scientists have found them to have antioxidant, anticancer, antiviral, anti high cholesterol in actions. A fistful of nuts is the best snack ever, for diabetics.
9. QUINOA : It tastes like grain, but is more closely related to spinach than it is to rice. It is a “complete” protein (14 gms per half cup!), boasting to have all 9 amino acids. One is lysine, which helps the body absorb all that fat-burning calcium and also helps produce carnitine, a nutrient responsible for converting fatty acids into energy and helping to lower cholesterol. One of the most fibre-rich grain-like foods, quinoa contains 2.6 grams per half cup, and fibre helps to the release of adiponectin, a hormone that regulates blood glucose levels and increase insulin sensitivity.
10. TURMERIC : Turmeric has been protecting the health of an entire sub-continent for about 5,000 years. A traditional Indian diet features white rice and flour breads, which as rapidly digested carbs would ordinarily raise blood sugars dramatically. But the presence of turmeric – the yellow spice that lends its colour to many Indian curries – helps to manage the potent impact of blood sugar. Curcumin, the active ingredient in turmeric, is the compound believed to regulate fat metabolism in the body. Curcumin acts directly on fat cells, pancreatic cells, kidney cells, and muscle cells,. dampening inflammation and blocking the nefarious activities of cancer-causing tumour necrosis factor and interleukin-6. Experts believe that combined action of all these factors gives curcumin the power to reverse insulin resistence, high blood sugar and high cholesterol, and other symptoms linked to obesity.
11. DARK CHOCOLATE : Chocolate is rich in flavonoids, and research shows that these nutrient reduce insulin resistance, improves insulin sensitivity, drops insulin levels and a fasting glucose and blunt cravings. But not all chocolates are equal, not the milk chocolate.
12. SPINACH : Spinach reduces the risk of developing diabetes, so does other leafy greens. They are rich in Vitamin K, along with several minerals including magnesium, fol ate, phosphorous, potassium and zinc. Good source of plant chemicals lutein and zeaxanthin and various flavinoids. It is also a rich source of calcium but oxalic acid prevents much of that calcium being absorbed, but if you blanch spinach ( boil it for just one minute) this chemical is reduced.
13. SWEET POTATOES : they reduced HBAlc between 0.30 and 0.57 percent & Blood Glucose by 10 to 15 points. They contain anthocyanins, and the antioxidants which have anti-inflammatory, antiviral and antimicrobial qualities.
14. PSYLLIUM HUSK : The fibre supplement , long used for constipation relief, is proven to help people with diabetes control blood sugar better. One caution: Take your medicine after 4 hours as Psyllium can reduce their absorption.
15. CANNELLINI BEANS : Packed with protein and cholesterol – lowering soluble fibre, legumes such as tender, white cannellini beans are slow to raise blood sugar.