The Diabetes Diet

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Although a “miracle” diabetes diet does not exist to cure the disease, if you have type 2 diabetes, there are dietary rules you can follow that will ensure you stay as healthy as possible. When it comes right down to it, proper nutrition is the only “diet” you need to follow. Many people are inexperienced with following a healthy diet, but once you get into the swing of things, eating properly will become part of your lifestyle.

To start off, it’s best to follow the nutrition guidelines in the Food Pyramid, with special attention to carbohydrate intake. Also, diabetics should maintain a regular meal schedule and exercise portion control.

Starches are allowed in a diabetes diet, as long as you control portions and don’t consume too much starchy food. Starches are present in bread, cereal, and starchy vegetables.

Consume five fruits and vegetables on a daily basis. This can easily be accomplished by eating a piece of fruit for a snack several times a day, or by eating vegetables with dinner. Soups, stir-fries, and chili make good hiding places for veggies if you need clever ways to add more good stuff into your meals.

You can still eat sugars and sweets (perhaps surprisingly) with type 2 diabetes, but do so in moderation, which means once or twice a week maximum. One way to eat fewer sweets without neglecting your sweet tooth is to split a dessert in half.

Especially beneficial for diabetics are soluble fibers, so you need to get as many as these into your diet as possible. Luckily, you can find soluble fibers in many foods, including fruits, vegetables, and seeds. Soluble fibers are excellent because they aid in slowing down and reducing the absorption of glucose from the intestines. Legumes (such as cooked kidney beans) have the highest amount of soluble fibers, and also keep blood sugar levels in check. Insoluble fibers, found in bran, whole grains and nuts, are also part of a healthy diet because they work like intestinal scrubbers, by cleaning out the lower gastrointestinal tract.

For many people, contacting a dietician is the best way to put together a good diabetes diet. Everyone is different, so keeping in contact with your physician and nutrition consultant will ensure your diet plan is the optimum one for you. A professional will take into account your lifestyle, medication, weight, other medical issues, and your favorite foods to come up with a plan that will keep you healthy and satisfy your cravings for particular flavors.

A Healthy Weight – and Lifestyle

If you have type 2 diabetes, it’s also very important to maintain a healthy weight ( ). With type 2 diabetes, added body fat actually makes it more difficult for your body to produce and use insulin. Trimming down as little as 10 or 20 pounds has the potential to improve your blood sugar significantly.

Smokers are advised to quit as soon as possible, as smoking can aggravate diabetes and make it more difficult to cope with the disease. Because diabetics often experience circulation problems in the legs and feet, smoking is a dangerous habit to continue – it decreases blood flow even more. Smoking also increases LDL cholesterol and raises the risk of heart attack and stroke.

If you keep your blood sugar under control, moderate alcohol consumption is allowed, but avoid drinking on an empty stomach, as this can lead to low blood sugar. To learn how much alcohol you can safely include in your diet, consult your doctor.

Fat and Carbs

You can control the amount of carbs you consume by practicing carbohydrate counting. This involves keeping track of the total number of grams of carbs you need to eat at meals or snacks, depending on your medication and exercise. Usually this method involves the use of a carbohydrate counting book, which you can purchase at a supermarket or bookstore.

Those with type 2 diabetes are at a higher risk for heart problems, so most physicians make a recommendation to limit fat below 30% of your total daily caloric intake – this tends to be done by eating less fat overall and staying away from saturated fat. You should also pay attention to cholesterol levels by eating smaller amounts of meat, and sticking to lean meats, such as poultry and fish.

It will take some time to adjust to your new diabetes diet and healthy lifestyle, especially if you haven’t followed healthy living practices in the past, but the results will be worth the effort. Not only will you be able to better manage your diabetes, but you will also become a much healthier person.

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Why You Need to Invest In Your Health Every Day

Bildresultat för diabetes Why You Need to Invest In Your Health Every Day

Health advice is all around for a good reason. People are pushing their ideas because there is a demand for it. It is more than just interesting material to many people; often it is crucial information we all need to be made aware of.

Your health and well-being become a more relevant issue with each passing day. Nobody is getting any younger, and few of us are preparing for being older. You need to invest in your health every single day. A little goes a long way, especially when you consider the benefits you will gain and the health problems you will prevent.

It is not just about feeling better, being at the right weight, and having the freedom to eat whatever foods you like as opposed to being shackled by hypertension and Type 2 diabetes and their issues and inconveniences. It is about preventing what can…

  • put you in a hospital bed,
  • demand an emergency procedure, and potentially bring about an early death.

First, it starts with your weight. The majority of health problems affecting adults these days has to do with excess body fat. You may think it is trivial to consider as you only put on a “couple” of pounds in a year. The difference this makes may appear to be insignificant. However, at this pace, ten years causes quite a bit of damage. Poor nutrition and an inactive lifestyle add insult to injury.Consider for the second half of this timeline you have elevated blood sugar, which may be due to prediabetes or perhaps your issue has progressed on to Type 2 diabetes. Now that is a lot of years of damage to your body. You are not getting any younger, and by neglecting your health in this manner, would also mean you will not enjoy good health in later life.

What has been mentioned above is an example, and only some of it may apply to you. Nevertheless, the principle remains. Will you take care of your well-being from today? You need to invest in your health, because if you don’t, you may pay for it dearly…

  • your kidneys,
  • your liver,
  • your heart, even
  • your brain could suffer through a stroke or dementia.

Taking care of your health one day at a time will add up. Even a small detail like…

  • taking the stairs at work instead of riding the elevator or escalator whenever you step outside your office or workplace,
  • skipping your afternoon snack,
  • parking your car towards the back of the car park at the shopping center and walking to the shops instead of parking close to the entrance, and
  • cooking your dinner instead of eating processed food

will make a difference. You can count on it.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.


The 15 best superfoods for diabetics!”

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Type 2 Diabetes and Healthy Living – Dealing With a Negative Mindset

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One big issue many people face from time to time in their health improvement journey to lower their blood sugar and body weight is a negative mindset. It is simple to get caught up in this trap. Something with your diet or workout program goes very wrong and next thing you know, you are berating yourself for not doing better.

Soon after, you feel like you will never see success and before you know it, you are ready to give up altogether. During these times, it is a must you know how to pull yourself out of this mindset and stay on track. Doing so is what will help ensure you do get the results you are after. Remember that merely showing up and putting in the effort is half the battle.

Here are a few ideas to keep in mind where a “negative mindset” is concerned…

1. Review Your Progress. The first step you can take to help you get out of your negative view is to check on the progress you have made. Look back over recent time: if you do, you will see you are further along today than you were when you started. It is difficult to see progress on a micro-scale, but when you look back over a more significant period, often it becomes much more evident.

2. Perfection Is Impossible. Also, keep in mind perfection is impossible. Too many people are striving for perfection without realizing they are chasing an elusive goal. You cannot be perfect. Mistakes will happen – it is how life goes. No one is perfect – not even those who appear to be.

By remembering this, you might make it a bit easier for yourself.

3. The Greatest Achievers Have Made Mistakes. Speaking of that, keep in mind those people who achieve greatness in their life also make mistakes. They are not perfect either. Often it is those people who are the most successful who have made the most mistakes. They kept going, even when they faltered: that is what sets them apart.

You need to persist in keeping to seeing results. If you give up, you are not going anywhere.

4. Get Support. When you find your mindset is not working, get help. Talk to those around you. Sometimes we get so negative it is hard to pull ourselves from that grasp, but getting someone else’s perspective can be one of the best steps we can take.

Do not let yourself think you are not going to see results. Commit and be dedicated. You will then have the success you are seeking.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.


The 15 best superfoods for diabetics!”

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Tips to Help You Control Your Weight and Blood Sugar

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Whether you have Type 2 diabetes or not, you may still be concerned about your weight and blood sugar reading. If you are in your thirties or forties, this will apply as it is often during this time these measurements start to become areas of concern for many adults. While we would not say it is normal, it is familiar enough to grasp there is an issue that needs to be sorted. So, here is some practical advice to help you control your weight and blood sugar and improve your eating style…

1. Keep stressing low. First, let us begin with stress. Stress cannot be eliminated altogether; it is a part of life. Anyone telling you otherwise is giving you poor advice. It can be minimized though and should be as high levels of stress cause harm to more than just your mental well-being.

When you are chronically stressed, your blood sugar will be higher than normal. Keep stress low – treat the causes as soon as you can, and fight to have a stable mindset that helps you live relatively stress-free.

2. Make exercise convenient. A great way to deal with stress is through exercise, and it does much more. It helps you control your body weight and blood sugar while helping you to feel great.

However, exercise needs to be convenient; otherwise, you will struggle to make it a habit. Here are a few tips…

  • do not exercise for more than 40 minutes at a time.
  • do not work out more than 3 or 4 times a week.

First, find an exercise you enjoy and make it your staple. Then you can experiment with something different.3. Eat smaller portions and stop snacking. Another practical tip you can apply immediately is to eat smaller amounts and stop snacking. Set less food on your plate, or pack less for lunch…

  • don’t pack any snacks. It may be hard to get used to at first but you will, and it will help you.

4. Eat more fiber. Fiber is the answer to eating less and feeling like you have eaten more. It is the best option for increasing satiety. Whole grains, fruits, and vegetables are the best way to improve your fiber intake and get more out of your meals.5. Drink more water and tea. The more calorie-free liquids you consume, the less you will feel like eating when you shouldn’t. Staying hydrated will ensure you are not mistaking thirst for hunger. Avoid diet drinks because sometimes their artificial replacements for sugar have similar effects.

6. Drink less alcohol. Most of us enjoy a drink or two, especially when with family and friends. We don’t necessarily advise against it. However, if you are trying to control your weight and blood sugar and generally improve your health, keep it to a low range.

Do not take any of these tips lightly: have confidence in the difference they will make to your life.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.


The 15 best superfoods for diabetics!”

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Diabetes Awareness Month: Going low carb improved my retinopathy symptoms

To celebrate Diabetes Awareness Month we’re showcasing some of the remarkable success stories of the diabetes community.
On Thursday we shared the amazing story of Rachel Griffin, a retired nurse who adopted a low carb approach and lost nearly six stone.

Weight loss is one of the many benefits of going low carb, which include reduced HbA1c levels and even being able to put type 2 diabetes into remission. One of the less reported benefits, however, is reduced symptoms of complications.
John Dixon was diagnosed with type 2 diabetes aged 66, and also had signs of diabetic retinopathy (eye disease). He was prescribed daily metformin and told he may eventually have to be moved onto insulin treatment.
John wasn’t sure whether to trust his dietitian’s advice to eat carbohydrate at every meal, and had reservations about following the NHS’ Eatwell Plate. He began doing his own research and came across the Low Carb Program.
“I followed the program religiously since I joined in September 2017. I try and keep my carbs to 20-50g a day. In four months my HbA1c went from 66 mmol/mol to 44 (8.2% to 6.2), and in March this year I completely came off metformin – I used to be on 3x500mg a day.”
John also experienced improvements in several other health markers including his retinopathy.
“The retinopathy cleared and the tingling in my toes also went by Christmas. I had a blood test recently, which showed my HDL cholesterol (known as the ‘good’ cholesterol) has gone up and my LDL (known as the ‘bad’ cholesterol) has reduced, which is good.”
John was surprised by how much sugar was in foods he previously used to eat. He said: “All the foods that were high in sugar, like fruit for example. I used to have sugar sandwiches or a banana sandwich and 2 ½ teaspoons of sugar in my tea, also enjoyed chocolate bars as snacks, I had no idea how much sugar I was taking in.”
Now off medication, John is managing his type 2 diabetes with diet alone. His retinopathy signs have eased and he is enjoying eating a healthy, real-food diet full of delicious meals.
You can read John’s Low Carb Program story here. People with type 2 diabetes or prediabetes who complete the program sustainably lose an average of 7kg at the one-year mark.

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Metformin could be used to help treat Alzheimer’s disease

The type 2 diabetes drug metformin could be used to help treat Alzheimer’s disease, according to research.
US researchers say they have found evidence to suggest that metformin has a protective effect on the parts of the brain that are usually damaged in those with Alzheimer’s, a common form of dementia.
In the UK Alzheimer’s disease is thought to affect around six in every 10 people who have dementia. It is closely linked with type 2 diabetes although this link is not fully understood.
Scientists from the Icahn School of Medicine at Mount Sinai conducted a post-mortem examination of the brains of 63 people with dementia, around of whom had type 2 diabetes.
They then compared those who took metformin and those who didn’t. There was also a small group analysed which did have either health condition.
The team specifically analysed the common hallmarks of Alzheimer’s, and discovered that those who had been taking metformin had fewer abnormalities in the tiny blood vessels in their brains and less abnormal gene activity.
“The results of this study are important because they give us new insights for the treatment of Alzheimer’s disease,” said senior author Vahram Haroutunian.
“Most modern Alzheimer’s treatments target amyloid plaques and haven’t succeeded in effectively treating the disease. Diabetes medications such as metformin are FDA approved and safely administered to millions of people and appear to have a beneficial effect on people with Alzheimer’s.
“This opens opportunities to conduct research trials on people using similar drugs or on drugs that have similar effects on the brain’s biological pathways and cell types identified in this study.”
Dr Rosa Sancho, Head of Research at Alzheimer’s Research UK, said: “Diabetes is a risk factor for Alzheimer’s and there is a lot of interest in the links between the two conditions.
“The only way to tell if antidiabetic drugs could help tackle Alzheimer’s disease is through comprehensive clinical trials.”
The findings have been published in the journal PLOS One.
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One in four people who join Diabetes Digital Media’s Low Carb Program put their type 2 diabetes into remission, the company’s co-founder has told the BBC.
Arjun Panesar, who is the Chief Executive Officer of Diabetes Digital Media and co-founder of, appeared on BBC Business Live to coincide with the launch of Diabetes Awareness Month.
Mr Panesar spoke about the Low Carb Program’s one-year health outcomes which were published earlier this year in the peer-reviewed Journal of Medical Internet Research.
Speaking live in the studio, he said: “The Low Carb Program is a digital intervention that provides patients with personalised education, support and resources so they can achieve their health goals.
“There’s around four million people with diabetes in the UK and we’ve got 375,000 people with type 2 diabetes on the platform. Published evidence goes to demonstrate that one in four people place their type 2 diabetes into remission within the first year.”
When asked whether those who sign up to the 12-week programme continue with it upon completion, he said: “The evidence that we’re providing is going to demonstrate that this is sustainable. Previously, type 2 diabetes was understood to be a chronic and progressive disease, whereas the data we’re providing is going to show that it’s not anymore. The majority of people they can put it into remission.
“We’re seeing a tremendous amount of people with a number of long-term health conditions coming to the platform and so the data we’re collecting is really helping to push the academic envelope and help everyone understand how nutrition or lifestyle medicine can affect metabolic health.”
During the interview, Mr Panesar explained he had the idea of launching the Diabetes Forum after his grandfather was diagnosed with type 2 diabetes following a heart bypass.
“Food and nutrition has always been a concern for people with diabetes and it was exactly the same for my grandfather. He wasn’t sure what to eat either. It was around the same time Twitter and Facebook were coming out to the UK as well, so we launched the world’s first diabetes support forum.
“Now, when people search on Google for diabetes information they will find us. is really just one strand. We provide a number of digital health solutions that are for people with diabetes, that are slightly different to other diabetes sites.”
The interview is available on the BBC iPlayer for the next 29 days.
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One in eight Britons are now vegetarian or vegan, survey reveals

One in eight Britons are now choosing to be either vegetarian or vegan, according to a new report.
The figures have been released as part of an annual food and drink survey compiled by Waitrose, which looks at shopping trends among its customers.
The vegan movement continues to grow as millions of people around the world celebrate World Vegan Day, which is always on 1 November and was initially introduced in 1944 to mark the launch of the Vegan Society.
World Vegan Day is the first day of World Vegan Month, which is celebrated worldwide to recognise how beneficial a vegan diet can be.
Veganism is predominately a plant-based diet where animal produce including dairy items and all meats are completely avoided.
Earlier this week a review of several research studies showed that eating a plant-based or vegan diet could significantly reduce risk factors for type 2 diabetes and also improve psychological wellbeing.

The Waitrose report report revealed that the age group of 18-34 were particularly more likely to switch to veganism, but those aged 55 or older were less inclined to switch to the diet.
According to the Vegan Society the number of people who are following the food movement has grown fourfold in the past four years from 150,000 to 600,000.
Rob Collins, Waitrose managing director, said: “Being mindful of how we live and eat has become a priority in today’s world. A consumer revolution is quietly taking place. You won’t see people shouting about it in the shopping aisles, but it’s happening nonetheless.”
We have recently introduced a Vegan Meal Plans series on our award-winning Low Carb Program. The meal plans feature 11 weeks of low carb breakfasts, lunches and dinners, as well as shopping lists to help you on your low carb journey.

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Diabetes Awareness Month: Retired nurses loses six stone on low carb

Each year Diabetes Awareness Month strives to bring worldwide attention to diabetes, and to commemorate this year’s campaign we’ll be showcasing some of the incredible success stories from the diabetes community.
Users of our award-winning Low Carb Program and Diabetes Forum have reported how making healthy lifestyle changes has helped them to reduce their HbA1c levels, lose weight, improve several health markers and in some cases, even put type 2 diabetes into remission.
Rachel Griffin is a moderator on the Diabetes Forum. She is a retired nurse, aged 56, and has been sharing her inspirational story in a bid to help others.
Last year she was diagnosed with type 2 diabetes. It came “out of the blue”, she said. She struggled to make sense of the NHS’ dietary guidelines, but when she found the Diabetes Forum she didn’t look back.
She cut her carbohydrate intake and regularly tested her blood glucose. Within eight months she had lost nearly six stone.
“I now have a non diabetic HbA1c and have lost five stone in weight.” Rachel said in January. “I feel better than I have done in years. I have immense praise for this Forum, the admins, the moderators and all the Jo public contributors, there is so much expertise here and always a response to be had, whatever the question.”
Earlier this year Rachel featured in the Oxford Mail, and she was also invited to take part in a live interview on BBC Radio Oxford.
Rachel is one of the most inspiring success stories on the Diabetes Forum, and similar stories are being more frequently reported as the benefits of eating healthily are shown to positively impact diabetes management.
Every day throughout Diabetes Awareness Month we’ll feature a success story from the diabetes community. We’ll also be active throughout the month with a number of campaigns to involve the diabetes community, and you stay updated with us on social media using the hashtag #StrongerTogether.
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Type 2 Diabetes and Healthy Living – Start Setting Realistic Goals

Whenever you aim to take on a challenge for a result, you are setting a goal. Goals may be ambitious or straightforward: veer off too much in one direction, and you risk wasting your time. Too simple, and you may not care enough about the result, and feel uninspired. Too ambitious, and you risk trying something too challenging, and finding more frustration than inspiration.

Aim for a balance. Set realistic goals that are not too easy but are well within your reach. If you are setting health goals, this is particularly important…

1. Setting realistic weight loss goals. Let us start with weight loss as it is a subject of much debate and interest. Weight loss requires a more realistic approach than perhaps anything else. It is one thing to say you will lose 30 pounds by the end of the year, and another to be able to follow through. It is much better to tell yourself you will take it one week or one month at a time, and then you will accumulate small, but significant amounts of progress.

One pound a week adds up quickly, and even if you are a bit short, it is progress in the right direction. Don’t be too optimistic about what you can achieve in the long-term. For now, worry about what you can accomplish in the next few weeks and months, and don’t run before you can walk.

2. Realistic nutrition goals. Nutrition is under the same scope because without eating well you are unlikely to make weight loss progress. However, it is best not to aim to drastically reduce your caloric intake, or make the same type of dramatic changes to your diet. Start with small steps. Small changes to your diet will go a long way.

3. Feasible exercise strategies. Exercise is essential. If you have been sedentary and recently had a wake-up call such as the diagnosis of Type 2 diabetes, you may have decided to change for good. This time it will be different, you tell yourself: that is a good start.

However, be careful about being overzealous. Don’t be too ambitious at first. If you are exercising to achieve…

weight loss,
lower blood sugar levels, or
improving your cardiovascular health,

moderation is key. Going from zero workouts to five or more a week is too much, and it is a difficult goal to sustain.

Instead, establish possible exercise strategies. Aim to exercise three times a week. Do this until it becomes a set routine in your life and you don’t need to think twice about it. If your nutrition is right, you will make progress. You will also be more likely to enjoy your workout at the gym, the walks you go on, and the fitness classes you attend.

Setting realistic goals is ultimately part of establishing a realistic plan for your health. Set health goals you will achieve, and accumulate these successes.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.


Get this e-book for free:

The 15 best superfoods for diabetics!”

Download it here>>>

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