Healthy Foods that Help Prevent Diabetes

Healthy Foods that Help Prevent DiabetesBy Corey Andalus of Article Composers

Diabetic Prepared Meal from Bistro MD

Healthy Foods that Help Prevent DiabetesIntroduction of Healthy Foods Preventing Diabetes

Diabetes is a metabolic disease that can strike anyone of any age and stature. Over time, the numbers have been drastically increasing. Today, nearly 26 million of the population in the United States alone have diabetes.

What is more alarming is that 79 million Americans are a candidate fordiabetes, and only about 1% are aware that they have this disease. More bad news is that by the year 2050, one out of three adult Americans will be diagnosed with diabetes.

Diabetes is a silent killer. It goes about without a symptom, and detection is often in the later stages where complications of hypertension, cardiovascular diseases, and blindness are already experienced. Fortunately, diabetes can be managed and prevented.

The biggest risk of developing diabetes is due to being overweight. The excess calories that are stored as fats around your abdomen are said to be insulin resistant. More so, studies show that people who are “apple shaped,” people whose fat is stored deep within the middle belly where it surrounds the abdominal organs, are more likely to develop diabetes. This is very unfortunate, as most people have such abody type.

Having a balanced diet can help prevent or control diabetes. Contrary to some opinions, you don’t have to lose too much weight or achieve a model-like body. The truth is, just reducing your weight by 5% to 10% is enough to lower the risk of acquiring diabetes.

It is recommended to have a low-glycemic diet. The glycemic index is used to rank how fast carbohydrates are converted into glucose. The higher the value given to the food indicates how rapidly they can cause the blood sugar to spike up.

Making healthy food choices and being aware of how proper diabetic meals can affect your blood sugar can keep people within the safe zone. Hyperglycemia or high blood sugar can be prevented, along with all the complications it can carry, such as nerve and heart failure.

Understanding Diabetes

Diabetes is a condition where the body cannot properly use carbohydrates in food, whether it be because the pancreas does not produce enough insulin, or the insulin itself is no good. However, to better understand what diabetes is, a good overview of how the body uses sugar as energy is needed.

Everything that we eat except those foods that cannot be digested, like fiber from proteins, fats, and carbohydrates, are broken down anddigested. During the process, these foods are converted into glucose and are released into the blood stream.

A hormone called insulin serves as a key to allow glucose to enter thebody’s cells, where they can be used immediately as energy, or be stored as fats for later use. If insulin is not present, then glucose cannot enter the cells and stays in the blood, as in the case of Type 1 diabetes. On the contrary, Type 2 diabetes, which is also known as insulin resistance, happens when there is a lot of insulin produced, but the body’s cells lock out glucose.

When there is too much glucose in the blood stream, complications are inevitable. Hyperglycemia (high blood sugar levels), if not treated, could damage blood vessels, which carries the supply of blood and oxygen to all vital organs such as the heart. This, in turn, increasesthe risk of heart ailments, as well as kidney failure, stroke, and nerve dysfunction.

The normal level of blood sugar should be between 70 and 120 milligrams per deciliter. The rise and fall of these numbers can happen any time of the day, usually after meals. For people diagnosed with diabetes, keeping the blood-sugar levels normal is very important.

As the body works, the blood sugar drops, triggering the brain to release signals for the feeling of hunger; a way to tell the body thatits fuel is almost running out, and it needs to refill it by eating. However, when the blood sugar is high, the pancreas secretes more insulin than is used to bring blood sugar back to normal. Insulin is also used to turn excess food into another kind of glucose called

glycogen, which is stored in the muscles (mostly in the belly area) and in the liver.

Having high blood sugar is like having a slow-acting poison in the body. Over time, it can affect the pancreas by reducing its ability toproduce insulin. Too much glucose in the blood can lead to the hardening of the blood vessels making it difficult to supply the body with oxygen and blood, which leads to every vital organ’s deterioration and damage.

Potential candidates as well as people with diabetes should take a step back to address their body’s problem of not producing enough insulin, or help their insulin work well. By following a healthy lifestyle of regular exercise and a balanced diet, they can control and prevent the amount of glucose in the blood and live a fuller life.

What is a Balanced Diet for Diabetics?

While exercise is as important as diet, tracking what you eat has a big impact towards preventing diabetes. And contrary to some beliefs, the diet required is basically the same recommended balanced diet as everyone else’s, nothing complex or special. It should be of low sugar, fat and salt, and moderate in calories, with plenty of vegetables and fruits.

The slightest difference is with the carbohydrates as they can impact blood sugar levels more than proteins and fats, but not necessarily tobe avoided. So, the good news is that anyone can still enjoy their favorite foods, including scrumptious desserts, as long as they are part of a meal plan.

Start with introducing more high-fiber complex carbohydrates instead of refined ones or simple carbohydrates, such as bread, sugary foods, pasta, and rice. Simple carbohydrates are composed of one or two unitsof sugar, whereas complex carbohydrates have two or more units of sugar put together.

And because they contain a larger number of sugars, the process of digesting them takes more time, making the release of glucose into theblood stream run at a slow pace, which keeps the blood sugar at a

normal level. They also provide a longer source of energy and help youfeel fuller longer.

Simple carbohydrates provide few nutrients and calories. Complex carbohydrates, on the other hand, have higher amounts of vitamins and minerals. So, instead of choosing white bread, opt for whole-wheat bread, and if you believe that breakfast cornflakes are better and healthier, they too belong to simple carbohydrates, so opt for bran flakes or rolled oats instead. Brown rice is also a good substitute for white rice, whereas whole-wheat pasta is recommended rather than regular pasta.

With all the food products in the market, exploring the ingredient lists as well as their nutritional value is key. One phrase to look for on the food package label should be that the item is made from “100% whole grain” rather than made from “whole grains.” And remember,complex carbohydrates are high in fiber. When looking at nutritional facts, look for products that provide at least 2.5 to 4.9 grams per serving of fiber content.

How Sugar is Important for Diabetics?

And what if you have a sweet tooth, does this mean you have to cut back on that, too? It is not necessary to overdo it. A balanced diet for diabetes still includes sugar, but only in moderate amounts.

However, the real question is how the intake of too much sugar can lead to diabetes. What is so alarming about it? Well, you have to remember that sugar like any other food is also composed of calories. This means that one gram of sugar already contains 3.87 calories. The daily requirement for sugar is 36 grams for men, 20 grams for women, and only 3 grams for children; about 9 teaspoons, 5 teaspoons, and 3 teaspoons respectively.

Consuming excess sugar negatively affects overall health. When the body does not require immediate energy, the extra sugar we ingest is converted to triglycerides, which are usually stored in the waist, hips, arms, and thighs. What is worse is that excess sugar in the blood stream gradually damages the pancreas, which is responsible for secreting insulin to bring the blood-sugar level back to normal.

With all the foods available on the market, 80% of it consists of morethan the required sugar intake of only 5 teaspoons per day. Take, forinstance, a 12 ounce (or 355 ml) can of our favorite Coca Cola drink. It contains about 38 grams of sugar and 140 calories from sugar. That is not bad if this is the only sugary food we take in for the day, butwhat if we also have a medium serving of glazed doughnuts that has an average 240 calories, and 80% of those calories come from their starchand glazed sugar. Now, imagine where all those calories will be storedafter consumption.

The secret to controlling sugar intake is by being smart about the sweets you eat. If you eat them in moderation, surprisingly all your cravings will eventually go away as the body is more attuned to a healthier diet.

There are friendlier ways to include sweets in your diet. For instance, incorporate your sweets into a meal. Consuming sweets alone can easily spike up your blood sugar, but eating them along with otherfoods will not do so as much. Also, you have to reduce foods with artificial sugar, such as those with sweetened drinks, alcoholic drinks, and junk food. More so, if you can make your own foods, do that rather than relying on manufacturers who will add far more sugar than you would have. Lastly, opt for healthier sweet treats like dark chocolate rather than the usual milk chocolate bar, or fruit shakes rather than the bottled fruit juices on the market.

How Fats is Important for Diabetics?

Choosing fats wisely is as essential as being smart with your carbohydrates and sugar intake for anyone trying to prevent or controldiabetes. Nonetheless, there are always two sides of a coin. There areunhealthy and healthy fats, and the first one should automatically be avoided.

Unhealthy fats raise bad cholesterol, sources of which are trans fat and saturated fats. They can increase the risk of cardiovascular disease, obesity, and Type 2 diabetes. Trans fats are usually found incooking oils that are hydrogenated to turn them to solid to reduce spoilage. They are mostly found in processed foods because they can

prolong their shelf life. Trans fat are bad for anyone as they can block arteries and increase the level of bad cholesterol.

Saturated fats, on the other hand, are fats coming from animal fats, dairy products, butter, and cheeses. They are typically solid at room temperature. It is recommended that only 10% of calories should come from saturated fat, which is a limit of 22 grams per day.

A better substitute to trans and saturated fats are healthy fats coming from plants and fish. They remain liquid at room temperature, which eliminates risks of plaque build-up in arteries. These fats alsoprevent inflammation and are a good source of brain food. You may get them from your salmons, tunas, olive oil, nuts, and avocados.

There are so many ways to cut unhealthy fats from your diet. One effective way is to cook with olive oil rather than with vegetable oiland butter. Being smart with what you eat is as important. Go for healthy snacks like nuts and seeds, instead of chips, cakes, and processed foods. Removing the skin as well as the fat from meat is also advisable. In addition, how we cook our food has a big impact on fat intake, and by choosing to bake, steam, or grill instead of fryingis a much healthier option.

What Are Healthy Foods that Can Prevent Diabetes?

Each food we eat counts, which is why we should pay attention to what and what not to eat. Luckily, there are numerous power foods that can help prevent and control diabetes. These foods contain more fiber, Omega-3, unsaturated fats, and are great sources of complex carbohydrates.

Since rice is a popular side in many meals and in some cultures is a main source of food and energy throughout the day, brown rice is a good alternative to the usual white rice. It contains about 215 calories per cup whereas white rice has 300 to 350 calories in the same measurement. It also has about 7% fat of 1.74 grams, 83% complex carbohydrates of 44 grams, and 10% protein of 4.99 grams.

Studies show that people who eat more than 2 to 3 cups of white rice per day have 17% increased risk of acquiring diabetes, as compared to

those who eat more than 2 cups of brown rice in a day, leaving them with 11% reduced risk of developing Type 2 diabetes. More so, white rice belongs to food with higher glycemic index, which can rapidly spike up blood sugar. Also, because white rice is refined and processed, most of the nutrients like calcium and iron are already removed.

Next on the list is coffee. Other than helping us jump-start the day with caffeine as energy, studies have also shown that it may prevent the development of type 2 diabetes. Coffee can increase metabolism andthereby, improve the body’s tolerance to insulin. Also, caffeinated coffee produces hormones that regulate testosterone and estrogens called sex hormone-binding globulin, which reduces the risk of diabetes by 56 percent. And in every cup of coffee, there is only about 2 calories, 0.05 grams of fat, and 0.28 grams of protein.

Another power food you should start stocking up on is almonds. These nuts are a good source of unsaturated fats and can increase insulin sensitivity, which decreases risk of Type 2 diabetes by 10 percent. They can lower cholesterol level, also eliminating the risk of cardiovascular diseases. They contain only about 12 grams of fiber, 13grams of unsaturated fats, and loads of vitamins and minerals like 25%of calcium and 20% of iron. And among their other health benefits is that almonds can help build strong teeth and bones as well as nourish the brain with their riboflavin and L-carnitine.

Eating foods high in fiber, such as those with green leafy vegetables and fruits also reduces the risk of acquiring Type 2 diabetes. Studiesshow that by having at least 25 grams per day may help reduce the riskby 22 percent. Other than that, fiber can help you feel fuller and also keep your health at its optimum, by lowering the risk of cancer, respiratory diseases, cardiovascular diseases, and even infectious viruses. Foods rich in fiber include bran with 79 grams of fiber, cauliflower, cabbage, berries, celery, squash, beans, mushrooms, and oranges.

Summary

Contrary to what some may believe, diabetes can be managed. Together with regular physical activity, incorporating a balanced diet is one effective way of preventing diabetes. Then again, there is no quick fix. Drastically changing your eating habits will do no good. Take small steps and gradually introduce foods that are rich in fiber, low in glycemic index, high in unsaturated fats, a good source of complex carbohydrates, and rich in nutrients.

Keep a food journal and set a short-term goal every day. This makes iteasier to achieve a healthier lifestyle and eliminate the feeling of frustration and deprivation, which will help you keep up with the balanced diet you began. Remember, lowering your weight by just 5% to 10% is a big enough step to lower the risk of acquiring diabetes by 12percent.

References:

Reviews of Diabetic Meal Delivery Services

http://www.prepared-meals.com/Diabetic-Meals/Diabetic-Meal- Delivery.html

http://www.prepared-meals.com/Meal-Delivery-Services/DineWise- Reviews.html

http://www.prepared-meals.com/Meal-Delivery-Services/ MagicKitchen-Reviews.html

http://www.prepared-meals.com/Diabetic-Meals/EasyLife-Meals- Reviews.html

http://www.prepared-meals.com/Diet-Delivery/BistroMD-Reviews.html

Intro

http://nutritiondata.self.com/topics/glycemic-index http://www.webmd.com/diabetes/how-sugar-affects-diabetes?page=2 http://www.ghc.org/healthAndWellness/?item=/common/

healthAndWellness/conditions/diabetes/foodProcess.html

http://professional.diabetes.org/admin/UserFiles/0%20-%20Sean/ FastFacts%20March%202013.pdf

http://www.helpguide.org/life/healthy_diet_diabetes.htm

What is a Balanced Diet for Diabetics?

http://www.livestrong.com/article/27398-list-complex- carbohydrates-foods/

http://www.helpguide.org/life/healthy_diet_diabetes.htm http://healthyeating.sfgate.com/damaging-effects-much-sugar-diet-

1508.html http://www.everydayhealth.com/diabetes/targeting-fats.aspx

What Are Healthy Foods that Can Prevent Diabetes?

http://www.diabetesincontrol.com/articles/diabetes-news/9450- white-rise-verses-brown-rice-and-diabetes-risk

http://health.usnews.com/health-news/diet-fitness/diabetes/ articles/2010/06/15/4-foods-besides-brown-rice-that-help-prevent-or-manage-type-2-diabetes

http://www.diabetesincontrol.com/foods-which-may-help-reduce- diabetes-and-pre-diabetes-risk.php

http://www.diabetesincontrol.com/articles/diabetes-news/10397- why-coffee-may-help-protect-against-diabetes

http://www.diabetesincontrol.com/articles/diabetes-news/10244- almonds-help-reduce-risk-of-type-2-diabetes-and-cardiovascular-disease