This nonstarchy vegetable makes just about every superfood list, and it’s easy to see why. For starters, it has more vitamin C per 100 grams than an orange, plus it’s high in the antioxidant beta-carotene, which the body uses to make vitamin A. This dark green vegetable’s vitamin A power promotes healthy vision, teeth, bones, and skin. It is also rich in folate and fiber, all with minimal calories and carbs.
You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.
Follow nutritionist Jay Robb’s (Everydiet.org) Fruit Flush for a healthy three-day detox for diabetics. Throughout day one of the plan, consume a protein shake every two hours (from 8 am until 4 pm) using whey protein. At 6 pm, consume a healthy dinner consisting of chicken breasts (around four ounces), three to six cups of vegetable salad, and a tablespoon of olive oil. On days two and three of the plan, consume fresh fruit every two hours (again, from 8 am to 4 pm) with a healthy dinner consisting of a protein shake, half of an avocado https://www.huffingtonpost.com/new-harbinger-publications-inc/preventing-prediabetes_b_4184272.html healthy fats), and vegetable salad at 6 pm. This plan comports with the principles of diabetic dieting by relegating your overall nutritional intake to healthy, slow-digesting carbs like fruits and vegetables while providing plenty of added nutrition in the form of protein, lean meat and healthy fats. At the end of the three days you will have likely lost a few pounds without diverging too far from your original diabetic diet.
All carbohydrates (either from sugars or starches) will raise blood sugar to a similar degree, although the rate at which blood sugar rises depends on the type of carbohydrate. In general, 1 gram of carbohydrates raises blood sugar by 3 points in people who weigh 200 pounds, 4 points for people who weigh 150 pounds, and 5 points for 100 pounds.
As a type 2 diabetic who also has had three heart attacks one of which I died and came back and two minor ones just a month ago…I also have high blood pressure…half a thyroid and an enlarged heart. When the two minor heart attacks occurred last month I decided I needed to make food the healer in my life.
I can promise you this, after changing your eating habits by kicking sugar to the curb, you’ll gain a new understanding and appreciation for how food works in your body. You’ll also full understand how much nutrition affects your life and your whole-being wellness.
Jump up ^ Hong L, Xun M, Wutong W (2007). “Anti-diabetic effect of an alpha-glucan from fruit body of maitake (Grifola frondosa) on KK-Ay mice”. The Journal of Pharmacy and Pharmacology. 59 (4): 575–82. doi:10.1211/jpp.59.4.0013. PMID 17430642.
You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.
The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. And our kids consume about 34 teaspoons every day — that’s more than two 20-ounce sodas — making nearly one in four teenagers pre-diabetic or diabetic.
Another critic of the ADA program is futurologist and transhumanist Ray Kurzweil, who with Terry Grossman co-authored Fantastic Voyage: Live Long Enough to Live Forever (published 2004). They describe the ADA guidelines as “completely ineffective”. Their observations are that the condition, particularly in its early stages, can be controlled through a diet that sharply reduces carbohydrate consumption. Their guidelines for patients with type 2 diabetes is a diet that includes a reduction of carbohydrates to one sixth of total caloric intake and elimination of high glycemic load carbohydrates. As someone who was diagnosed with diabetes but who no longer has symptoms of the disease, Kurzweil is a firm advocate of this approach. However, Kurzweil’s prescription changed somewhat between his 1993 book The 10% Solution for a Healthy Life in which he recommended that only 10% of calories should come from fat and Fantastic Voyage which recommends 25%.
To determine the daily calorie requirements for specific individuals, multiply the number of pounds of ideal weight by 12 – 15 calories. The number of calories per pound depends on gender, age, and activity levels. For instance a 50-year-old moderately active woman who wants to maintain a weight of 135 pounds and is mildly active might need only 12 calories per pound (1,620 calories a day). A 25-year old female athlete who wants to maintain the same weight might need 25 calories per pound (2,025 calories a day).