Supplementing with psyllium has been shown to be a safe and well-tolerated way to improve control of blood glucose and cholesterol. In a double-blind trial, men with type 2 diabetes who took 5.1 grams of psyllium per day for eight weeks lowered their blood glucose levels by 11 to 19.2%, their total cholesterol by 8.9%, and their LDL (bad) cholesterol by 13%, compared with a placebo. (18)
Diabetes is just about one of the most common diseases there is in the United States and the numbers are only growing. A recent study, from 2015, suggested that over half of Americans have either diabetes or prediabetes (2). Since then, we can only assume that this number has grown. This is truly shocking, and suggests that diabetes might just be one of the biggest health issues of our time.
Not that many diabetics realize how much juicing can help. Some experts believe juicing properly can help improve and sometimes even reverse several health conditions, including type 2 diabetes. It only makes sense, since good nutrition can in many cases prevent the onset of the disease in the first place.
Tuna salad: Mix 3 oz water-packed tuna with 2 stalks chopped celery, 4 chopped green olives, and 1 tsp regular (or1 T reduced-fat mayonnaise). Add 1 Tbsp seasoned rice vinegar, if desired. Scoop tuna onto 2 c mixed dark greens, and top with 1 Tbsp chopped almonds. Serve with 1 oz 100% whole grain crackers.
If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:
Need another reason to fit more spinach into your meal plan? The American Diabetes Association (ADA) reported on a study to determine whether eating more fruits and veggies can lower the risk of developing diabetes. The answer? People who ate more green leafy vegetables (including spinach in particular) reduced their chances of developing type 2 diabetes by 14 percent. Despite some limitations of the study, the ADA’s takeway was this: “People who want to lower their chances for developing diabetes should consider eating more green leafy vegetables.”
Your efforts to cut back on sugar will pay off though. “In the short term, people will notice their energy levels improve right away and after a short period of time they will notice cravings and fatigue diminishes,” Doerfler says.
Other Tests. Other tests are needed periodically to determine potential complications of diabetes, such as high blood pressure, unhealthy cholesterol levels, and kidney problems. Such tests may also indicate whether current diet plans are helping the patient and whether changes should be made. Periodic urine tests for microalbuminuria and blood tests for creatinine can indicate a future risk for serious kidney disease.
Foods high in fiber: Research shows that 90 percent of the U.S. population doesn’t consume enough fiber on a daily basis. High-fiber foods help slow down glucose absorption, regulate your blood sugar levels and support detoxification. Aim to eat at least 30 grams of fiber per day, which can come from vegetables (like Brussels sprouts, peas and artichokes), avocados, berries, nuts and seeds, especially chia seeds and flaxseeds. (9)
Because they don’t require refrigeration and are highly portable, nuts are a great snack choice. One caution: Because nuts are high in calories, it’s best to portion them before eating, rather than eating them out of a bag or can. Serving sizes:
Eat organic whenever you can. When you can, avoid the Dirty Dozen, or the most contaminated fruits and vegetables: apples, strawberries, grapes, celery, peaches, sweet bell peppers, imported nectarines, cucumbers, potatoes, cherry tomatoes, hot peppers, summer squash and leafy greens, including spinach, kale and collard greens.
Saccharin (Sweet’N Low). Saccharin is the oldest artificial sweeteners. Although early studies in rats indicated a potential risk for cancer, subsequent research has shown that saccharin does not cause cancer.
Plus, the long-term benefits of cutting back on added sugar in your diet are impossible to ignore. One study published in the journal Circulation showed that sugar-sweetened drinks directly cause the cardiovascular disease and diabetes that kill about 184,000 people worldwide every year.
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Nearly 30 million battle diabetes and every 23 seconds someone new is diagnosed. Diabetes causes more deaths a year than breast cancer and AIDS combined. Your gift today will help us get closer to curing diabetes and better treatments for those living with diabetes.
Insoluble fiber (found in wheat bran, whole grains, seeds, nuts, legumes, and fruit and vegetable peels) may help achieve weight loss. Consuming whole grains on a regular basis appears to provide many important benefits, especially for people with type 2 diabetes. Whole grains may even lower the risk for type 2 diabetes in the first place. Of special note, nuts (such as almonds, macadamia, and walnuts) may be highly heart protective, independent of their fiber content. However, nuts are high in calories.
It is easier for your body to absorb lycopene from cooked and processed tomatoes, such as tomato juice, than from fresh tomatoes. Also, canned products such as tomato paste, tomato sauce, and pasta sauce have approximately seven times more lycopene than raw tomatoes. Adding a bit of oil while sauteing or cooking tomatoes can aid lycopene absorption, according to Health Gourmet: Eat to Beat Diabetes (McGraw-Hill, 2006).
No one should take potassium supplements without consulting a doctor. Kidney problems can cause potassium overload, and medications commonly used in diabetes (such as ACE inhibitors or potassium-sparing diuretics) also limit the kidney’s ability to excrete potassium. Patients with diabetic nephropathy (kidney disease) and kidney failure need to restrict dietary potassium, as well as phosphorus. Phosphorus-rich foods that should be avoided include meats, dairy products, beans, whole foods, and nuts. In addition, many processed and fast foods contain high amounts of phosphorus additives.
For many years, soy was promoted as a food that could help lower cholesterol and improve heart disease risk factors. Recent studies have found that soy protein and isoflavone supplement pills do not have major effects on cholesterol or heart disease prevention. The American Heart Association still encourages patients to include soy foods as part of an overall heart healthy diet but does not recommend using isoflavone supplements.
Resistant starch is not absorbed by your body; it’s actually fuel for the bacteria in your gut. We know that dysbiosis, or imbalanced gut bacteria, is highly correlated with obesity and diabetes. Cleaning up the gut is a vital part of rebuilding health and reversing almost any disease.
Schulze MB, Schulz M, Heidemann C, Schienkiewitz A, Hoffmann K, Boeing H. Fiber and magnesium intake and incidence of type 2 diabetes: a prospective study and meta-analysis. Arch Intern Med. 2007 May 14;167(9):956-65.
The Mediterranean Diet is a heart-healthy diet that is rich in vegetables, fruits, and whole grains as well as healthy monounsaturated fats such as olive oil. It restricts saturated fat proteins like red meat. In studies of patients with type 2 diabetes, a low-carb version of the diet (restricting carbohydrates to less than 50% of total calories) worked better than a low-fat diet in promoting weight loss, reducing A1C levels, and improving insulin sensitivity and glycemic control.
That’s why I created The Blood Sugar Solution 10-Day Detox Diet. Early last year, I invited more than 600 people to try it out, and they lost more than 4,000 pounds in 10 days. But more important, they did it painlessly by enjoying powerful addiction-reversing foods that rewired and reset their brains and bodies. No cravings, no bland or boring diet food, no deprivation. Just abundance and delight. And at the end of the 10 days, they got their bodies and their minds back, and learned a new way to eat and live that will last a lifetime — a long one!
Benefits from colon cleansing include a dramatic relief of aches and pains in the back, chest and joints; a dramatic increase of energy and mental awareness; overwhelming joy, incredible insight, and even better sex.
Olestra (Olean) passes through the body without leaving behind any calories from fat. However, it can cause cramps and diarrhea, and even small amounts of olestra may prevent the body from absorbing certain vitamins and nutrients.
Like apple cider vinegar, it also reduces the blood sugar response you have to food. What’s even cooler is that with time, it actually improves your body’s sensitivity to insulin so your body doesn’t have to produce as much to get the sugar out of the blood.
It’s not a surprise that New Year’s resolutions tend to focus on losing weight, getting healthier, and feeling better. And like most people, you want the weight off yesterday and you want to feel better now! So, even though, deep inside, you know that the smart, sensible way to lose weight and gain more energy is by taking it slow and steady, some of those quick weight-loss plans seem pretty tempting. Maybe what’s caught your attention is a “detox” diet. What can it hurt, you ask?
Low-carb diets such as South Beach, The Zone, and Sugar Busters rely on the glycemic index. Foods on the lowest end of the index take longer to digest. Slow digestion wards off hunger pains. It also helps stabilize insulin levels. Foods high on the glycemic index include bread, white potatoes, and pasta while low-glycemic foods include whole grains, fruit, lentils, and soybeans.
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Popeye was right — spinach is good for you. You probably already know that it’s loaded with vitamins and minerals. A 1-cup serving of raw spinach or 1/2 cup cooked provides over 50 percent of the daily value for folate and vitamin C. At the same time, a serving of this nonstarchy vegetable is super low in calories (7) and carbohydrate (1 gram). A ½-cup cooked serving contains just 22 calories and 4 grams of carb.