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Thursday, April 25, 2013

Seven Excellent Foods for Type-2 Diabetes

Type-2 diabetes is no joke, it is a matter of self-discipline for those afflicted with this ailment. They have to be very strict with their diet and be always on the guard not to eat foods that will promote unhealthy blood sugar levels. Luckily for us, foods rich in fiber and excellent lean proteins flood the market or food store. These foods are packed with health benefits that help prevent and fight type-2 diabetes! Read on to learn more about these seven excellent and healthy foods you can eat with diabetes.

Almonds

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Packed with nutrition and energy, almonds are the most recommended nut for treating type 2 diabetes. Unsalted almonds is a good source of dietary fiber, and minerals like magnesium, calcium, iron, potassium, zinc, and vitamin E and B. A large study have found that almonds helps maintain blood glucose levels, and are valuable in generating metabolism of fats in the body –thereby increase the good cholesterol in the body. According to many studies, it is observed that including almonds in the diet reduces the risk of high blood pressure and heart diseases. So go ahead, grab a handful of almonds for complete and balanced nutrition.

Avocados

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Though branded as high-fat, calorie-rich fruit, avocado is cholesterol-free! What it contains is monounsaturated fats known as omega-3 fatty acids. Studies have revealed that a diet high in monounsaturated fats and low in low–quality carbohydrates may improve insulin sensitivity. By eating a high quantity of these fats, the body’s glucose tolerance improves and reduce insulin resistance. Also, with a rich source of monounsaturated fats, avocado also reduces the risk for heart disease and stroke. So go ahead — add a few thin slices of avocado to your sandwiches in place of mayonnaise, or mashed into guacamole.

Beans

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If you’re looking for foods that slows the breakdown of carbohydrates into sugars in your bloodstream, pick high-quality carbohydrates. Beans such as pinto, black, white, garbanzo, soy, chickpeas and kidney beans are a wonderful choice for people with type 2 diabetes! These food sources are rich in soluble fiber, lean protein and high-quality carbohydrates that helps your body’s insulin response to glucose and assists you burn fat faster. Recent studies have shown that adding beans to your diet can reduce your need for insulin medications. Beans regulates blood sugar and help you burn fat. The good thing about beans are they are inexpensive and can be prepared in different ways — baked beans, three-bean salad, boiled beans, or bean soup.

Egg Whites

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Why they’re good: Egg whites are rich in high-quality lean protein and low in carbohydrates, so they can help keep your blood sugar level and weight on a safe level. One large egg white contains more or less 16 calories and 4 g of lean protein. Don’t worry, egg whites are cholesterol-free, since all the cholesterol and fat is in the yolk. Eat up! You can still prepare scrambled eggs, omelets frittatas, etc using egg whites (or 1 whole egg plus 2 or 3 egg whites). The American Diabetic Association does recommend having at least three or four egg-based meals a week.

Nonfat Yogurt

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In general, the healthiest yogurt choices for diabetics are low in sugar, fat and calories. Yogurt is an excellent protein source and its calcium content is high and it contains many nutrients needed for slowing or preventing an unhealthy rise in blood sugar. In fact, yogurt contains twenty-percent more protein than a normal milk serving. The protein is usually digestible. According to the American Diabetes Association, a 6-oz. serving of low-fat or non-fat yogurt should provide about 12 grams of carbohydrates and 8 grams of protein. So go work on your yogurt meals and snacks — fruit/yogurt combo smoothie for breakfast; yogurt-laced tuna or chicken sandwich for lunch; friend chicken dipped in homemade yogurt sauce for dinner. Just make a point to stick to low-fat or nonfat brands.

Oatmeal
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Studies have shown that eating a diet rich in whole grains may reduce the risk of diabetes. One of the best breakfast food for diabetes is oatmeal. An excellent source of soluble fiber (beta-glucan), — which keep blood-sugar levels under control and lowers blood cholesterol. Further studies have shown that eating a bowl of oatmeal topped with 1 to 2 tablespoons of chopped almonds, pecans, or walnuts every morning is a great healthy way to start the day. Oatmeal is also a heart-healthy food, which reduces the risk of heart disease to type II diabetic. Furthermore, oatmeal is a good source of potassium, which reduces the risk of raised blood pressure and weight gain.

Wild Salmon

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Wild salmon is the perfect healing food for people with type-2 diabetes. It is rich in omega-3s, an essential fatty acid that lowers blood sugar, reduces inflammation, lowers blood sugar and reduces your risk of cardiovascular disease. Eating fatty fish or the omega 3s found in fish is one of the best ways of lowering the amounts of these fats. Recent studies have shown that eating just one 3.5-ounce serving of wild salmon provided 147% of the recommended daily allowance for vitamin D. The study also revealed that a deficiency in vitamin D was linked to insulin resistance. Good thing, most canned salmon is wild salmon, making it easier to include into your diet.

To complete our list of excellent foods for type-2 diabetes, don’t forget to add the set of foods below into your diet:

* Nonstarchy Vegetables: such as bitter gourd, broccoli, kale, mushrooms, peppers, and spinach

* Fruits: apples, guava, oranges, papaya, and pomegranate.

* Fish: catfish, cod, or tilapia

47 comments:

  1. I am a regular eater of wild salmon and sometimes oatmeal. These food you mention are all great diet, with or without Diabetis.

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  2. This is very helpful for people with diabetes and people avoiding it as they really have to choose the food they eat.

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  3. I'm glad I found this post because then I can share this to my cousin (he's 25) who has type2 diabetes. Maybe we can start him with a healthier diet through your post :)

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  4. My father-in-law, who is living with us right now, is diabetic. This would help. Thank you for sharing.

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  5. I wonder what the similarities are for foods for Type 1 and Type 2 diabetes. So Type 1-d patients are better off eating another set of food?

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  6. Diabetes is what we call lifestyle disease condition wherein it can be corrected through diet, therefore I agree that it is but important that we check what we eat so as to avoid it.

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  7. I don't have type 2 diabetes, but considering both my parents have diabetes in their blood lines, I feel the need to follow your advice of foods here Papaleng.
    Almonds, nuts, beans, avocado, scrambled eggs, yogurt are my favorites, but this time, i need to eat in moderation.
    Oatmeal and salmon both I seldom ate.

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  8. nice lists of foods there! I guess most of them I eat almost everyday hehe specially yogurt and oatmeal! Love this foods here! xx

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  9. Uncontrolled diabetes is scary. People who have this disease should be disciplined enough in following proper diet. We are lucky that those foods you listed here are easily found in the country. :)

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  10. Very informative post Papaleng!
    It's been ages since I've eaten avocados. This made me wanna buy some now! ヅ

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  11. diabetes runs in our family that is why our parents take great pains to buy food that prevents diabetes, we might add these food groups to our menu thanks for this list!

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  12. Having type 2 DM takes a lot of hard work to control what you eat everyday especially when your blood sugar is high. I've seen some stroke patients who I treated for physical therapy and did acquire stroke because of this and most of them their type of diet was the culprit of acquiring such.

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  13. To be honest, i have less knowledge on what are the good food to avoid diabetes. Thanks for sharing, paps! :)

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  14. I need to tell my diabetic friends about this. And this foods are not just for diabetics, they're alse great for people wanting to shed some pounds.

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  15. Thank for the great delicious post

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  16. didn't know that there are different types of diabetes.. this would definitely be helpful!

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  17. Diabetes is a very tough disease to care for. You have to make huge changes in your diet and also carefully monitor and maintain your disease.



    Diet for diabetes

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  18. I'm a big oatmeal fan. I eat it with mixed Milo but no sugar. Even plain oatmeals, I don't eat it sweet. I try my best to avoid sugary stuff because my family has history of diabetes. Thanks for sharing all these info Kuya. Something worthy to note of!

    Ria C

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  19. love them all, I love munching on almonds when i am hungry, since i find it helps me a lot fight hunger without eating too much, and i love it since it tastes like milk, thus, i also drink almond milk :) love everything here too, i am a big avocado fan :)

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  20. These foods are also great for people trying to lose weight. In fact these were my staple food during the start of my weight loss project. I love salmon, almonds and avocado the best!

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  21. hmmmm yummy and healthy! I love Avocado so much! There are healthy foods we could enjoy without the fear of getting sick and the ones you shared are the perfect ones! another very informative post, thanks again Papaleng! :)

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  22. This would be a great post to share to every people you I about.

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  23. these foods are all yummy, i would be happy with almonds and salmon but beans is not for me. i had sort of gestational diabetes during my pregnancy with Isabelle and its hard...but thanks God everything went fine in the end! :) thanks for sharing.

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  24. I'm not diabetic but I happen to love all those that are listed =)

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  25. I had a sister who passed away at 32 due to complications of Diabetes. At that time, the wealth of information on the types of food she could eat were not as accessible as it is now. Wish we had this list back then. She really felt deprived at that time. :(

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  26. I had a sister who passed away at 32 due to complications on Diabetes. At that time, we didn't have access to this much information on diets and foods she could enjoy. She really felt deprived at that time.

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  27. Many youngsters nowadays are thinking they are invincible and neglecting their diet by taking too much sugar! It's a good reminder how we are made up by what we eat!

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  28. it's still delicious!i thought some people with diabetes cnnot eat some of this well.. i was wrong

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  29. This is a very informative posts for what to eat for those who suffer from diabetes however, I'm just wondering, what if I have diabetes and some of these suggested food causes me allergies?

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    1. My doctor suggests that you stay away from eating such foods.

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  30. I didn't know avocado was good for DM Type 2, definitely encouraging my dad to eat avocadoes as well! BTW, that oatmeal really is effective, my dad's sugar levels improved significantly after taking oatmeal everyday for breakfast.

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  31. I like almonds, avocado and wild salmon but others, no especially oatmeal. Yes indeed excellent for diabetic patients.

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  32. Thanks for this great list. Unfortunately my husband has Type 2 and we are always looking for ways to eat better as a family, in order to keep in under control. This will help!

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  33. Actually many non-fat yoghurts are laced with tons of sugar. Need to make sure it's natural, non fat, non sweetened Greek yoghurt..... Which, taste really horrible to be honest.

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  34. I just went to a food talk and got a better appreciation of nutrition. These can really help those with diabetes.

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  35. Surprisingly love all these foods! Haha! definitely showing this to my parents. :D

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  36. Such an informative post. I can share with my friend who suffers from this issue

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  37. Fantastic, informative post! Just found out a family member has type 2 diabetes, so will pass this post over to them! Simone x

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  38. will pass this link on to my aunt whose suffering for diabetes . thank you for sharing

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  39. All excellent and healthy dishes... I think all of us ought to eat like this.

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  40. wow! interestinga nd very informative! i never thought these food can be good for DM2. i usually eat these food just because its good for the skin. lol

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  41. I just started taking instant oats (bought a packet to try oats) and am loving it. Am working towards a healthy lifestyle too!!

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  42. Waaaaaaaaaah!!! I like this post! Makes me want to eat avocados and almonds! I love avocados, I love it with other fruits or even when just avocado. And yes, almonds! Hmm,, very interesting post.

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  43. I prefer avocado and mangoes than any other fruits. I'm not diabetic but I love these foods.

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  44. I'm not diabetic (yet) *knock on wood*. But my family has a history of it. Good thing I already eat a lot of these food you mentioned. I specifically love avocados. :)

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  45. Thanks for sharing this! My grandpa has uric, arthritis and diabetes. It's kind of more difficult diet-wise because he can't eat nuts or too much oily food, even fish!

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  46. These are not only effective for diabetes. It's also delicious meals or meal partners.

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