Samson Owolabi

The perfect diet for diabetes

One of the easiest way to reduce your blood sugar is to focus on your diet .

Many people think diabetes is only as a result of sugar intake which is not totally true , your dieting i.e, your food intake has a lot to do with your blood sugar.

About 6 months ago, I decided to nosedive into the topic after seeing the alarming increasing rate of diabetes in Nigeria and this post is a summary of what you should know about your diet if you plan to lower your blood sugar.

Anyone who plans to have a reduced blood sugar level must have a "Diabetes Diet"

A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories.

A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.

The plan helps you control your blood sugar, manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats.

For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.

A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication.

Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and "good" fats.

1. Healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:

Fruits

Vegetables

Whole grains

Legumes, such as beans and peas

Low-fat dairy products, such as milk and cheese

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

2. Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:

Vegetables

Fruits

Nuts

Legumes, such as beans and peas

Whole grains

3. Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.
Avoid fried fish and fish with high levels of mercury, such as king mackerel.

4. Good fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

Avocados

Nuts

Canola, olive and peanut oils

But don't overdo it, as all fats are high in calories.

The perfect diabetes meal plan should contain food from all of the above food classes .

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

1. Saturated fats. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Also limit coconut and palm kernel oils.

2. Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.

3. Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.

4. Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.

The importance of a diabetes diet cannot be over emphasized.

If you read this article to the end , I have a gift for you, a free meal plan that contains food you can eat everyday to help you lower your blood sugar level .

Click the link below to get your free copy

7 Proven Tips to slow down the damaging Effects of Diabetes

In my 10 years of Experience as a medical doctor, I have seen a lot of people properly manage the dreadful disease called Diabetes and Lower their blood sugar Effectively.

In this article, i have listed and explained 7 important tips that are common to most of these patients and i promise you, If you read this to the end, you will be more equipped with free information that would help you manage Diabetes Properly

Here are some important medical terms to note before you proceed to read this:

Beta Pancreatic Cells > These are cells found in the pancreas responsible for production of Insulin

Pancreas >An organ in the body that contains the pancreatic cells that produces the hormone Insulin

Insulin > A hormone that serves as the key to enable the body to use the sugar in our blood for energy.

Diabetes > Disease caused as a result of too much sugar in the bloodstream due to

The inability of the Beta Pancreatic cells to produce the required amount of insulin needed to use the sugar in the blood

OR
Insulin resistance > The Body cells refuses to respond normally to Hormone insulin

Any of the 2 factors above will lead to excess sugar being left in the blood which causes the deadly disease known as Diabetes .

That out of the way, Below are the 7 Tips to help you maintain A normal Sugar Level in the Blood

1. Manage your carb intake

Your carb intake strongly influences your blood sugar levels

Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy.

When you eat too many carbs and have insulin-function problems, this process fails, and blood glucose levels can rise.

Eating diets that contain less carbohydrate helps reduce blood sugar levels and prevent blood sugar spikes

2. Eat more fiber
Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels

There are two types of fiber — insoluble and soluble.

Soluble fiber has explicitly been shown to improve blood sugar management,

A high fiber diet can improve your body’s ability to regulate blood sugar and minimize blood sugar lows. This could help you better manage type 2 diabetes
Foods that are high in fiber include:

Vegetables and fruits

3. Exercise regularly
Regular exercise can help you reach and maintain a moderate weight and increase insulin sensitivity

Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction

4. Eat probiotic-rich foods
Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation

Research shows that probiotic intake may lower fasting blood sugar, and insulin resistance in people with type 2 diabetes
Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics and for at least 8 weeks Probiotic-rich foods include fermented foods, such as:

Yogurt (as long as the label states that it contains live active cultures) ,Kefir ,Tempeh ,Sauerkraut ,kimchi

5. Eat foods rich in chromium and magnesium
High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium

Chromium is involved in carb and fat metabolism. It may potentiate the action of insulin, thus aiding blood sugar regulation
Chromium-rich foods include:
Meats ,whole grain products ,fruit ,vegetables ,nuts

Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes

Magnesium-rich foods include:
dark leafy greens ,squash and pumpkin seeds ,tuna ,whole grains ,dark chocolate ,bananas ,avocados ,beans

6. Try to manage your stress levels
Stress can affect your blood sugar levels
When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise

One study including a group of diabetic patient showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels

Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes

7. Get enough quality sleep
Getting enough sleep feels excellent and is necessary for good health

In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. They can also increase appetite and promote weight gain

Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management

Adequate sleep is about both quantity and quality. The National Sleep Foundation recommends that adults get at least 7–8 hours of high quality sleep per night
To improve the quality of your sleep, try to:

follow a sleep schedule

avoid caffeine and alcohol late in the day

get regular exercise

cut down on screen time before bed

keep your bedroom cool

limit your naps

create a bedtime routine

use soothing and calming scents such as lavender

avoid working in your bedroom

take a warm bath or shower before bed

try meditation or guided imagery

If you enjoyed this article, and you’ll love to get more and constant Emails (2-3 emails weekly) on premium health tips,effective treatment and working supplement that will help you manage your Diabetes medically, then you’d love to subscribe to my Email newsletter for a tiny commitment fee of #10 per day ( #3,650 per year 10x365)

7 Proven Tips to slow down the damaging Effects of Diabetes

In my 10 years of Experience as a medical doctor, I have seen a lot of people properly manage the dreadful disease called Diabetes and Lower their blood sugar Effectively.

In this article, i have listed and explained 7 important tips that are common to most of these patients and i promise you, If you read this to the end, you will be more equipped with free information that would help you manage Diabetes Properly

Here are some important medical terms to note before you proceed to read this:

Beta Pancreatic Cells > These are cells found in the pancreas responsible for production of Insulin

Pancreas >An organ in the body that contains the pancreatic cells that produces the hormone Insulin

Insulin > A hormone that serves as the key to enable the body to use the sugar in our blood for energy.

Diabetes > Disease caused as a result of too much sugar in the bloodstream due to

The inability of the Beta Pancreatic cells to produce the required amount of insulin needed to use the sugar in the blood

OR
Insulin resistance > The Body cells refuses to respond normally to Hormone insulin

Any of the 2 factors above will lead to excess sugar being left in the blood which causes the deadly disease known as Diabetes .

That out of the way, Below are the 7 Tips to help you maintain A normal Sugar Level in the Blood

1. Manage your carb intake

Your carb intake strongly influences your blood sugar levels

Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy.

When you eat too many carbs and have insulin-function problems, this process fails, and blood glucose levels can rise.

Eating diets that contain less carbohydrate helps reduce blood sugar levels and prevent blood sugar spikes

2. Eat more fiber

Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels

There are two types of fiber — insoluble and soluble.

Soluble fiber has explicitly been shown to improve blood sugar management,

A high fiber diet can improve your body’s ability to regulate blood sugar and minimize blood sugar lows. This could help you better manage type 2 diabetes
Foods that are high in fiber include:

Vegetables and fruits

3. Exercise regularly

Regular exercise can help you reach and maintain a moderate weight and increase insulin sensitivity

Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction

4. Eat probiotic-rich foods

Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation

Research shows that probiotic intake may lower fasting blood sugar, and insulin resistance in people with type 2 diabetes
Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics and for at least 8 weeks Probiotic-rich foods include fermented foods, such as:

Yogurt (as long as the label states that it contains live active cultures) ,Kefir ,Tempeh ,Sauerkraut ,kimchi

5. Eat foods rich in chromium and magnesium

High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium

Chromium is involved in carb and fat metabolism. It may potentiate the action of insulin, thus aiding blood sugar regulation
Chromium-rich foods include:
Meats ,whole grain products ,fruit ,vegetables ,nuts

Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes

Magnesium-rich foods include:
dark leafy greens ,squash and pumpkin seeds ,tuna ,whole grains ,dark chocolate ,bananas ,avocados ,beans

6. Try to manage your stress levels

Stress can affect your blood sugar levels
When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise

One study including a group of diabetic patient showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels

Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes

7. Get enough quality sleep
Getting enough sleep feels excellent and is necessary for good health

In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. They can also increase appetite and promote weight gain

Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management

Adequate sleep is about both quantity and quality. The National Sleep Foundation recommends that adults get at least 7–8 hours of high quality sleep per night
To improve the quality of your sleep, try to:

follow a sleep schedule

avoid caffeine and alcohol late in the day

get regular exercise

cut down on screen time before bed

keep your bedroom cool

limit your naps

create a bedtime routine

use soothing and calming scents such as lavender

avoid working in your bedroom

take a warm bath or shower before bed

If you enjoyed this article, and you’ll love to get more and constant Emails (2-3 emails weekly) on premium health tips,effective treatment and working supplement that will help you manage your Diabetes medically, then you’d love to subscribe to my Email newsletter for a tiny commitment fee of #10 per day ( #3,650 per year 10x365)