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In Today's Issue
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
- 14 Fantastic Foods For Diabetics, Part 1
- WARNING: The truth about Moles, Warts and Skintags...
Are Your Genetics Keeping You Fat? (1 tip to change fast)
Ever heard the excuse "I'm overweight because of my genetics"?
Are several members of your family overweight and you just figured, you were
stuck that way too? Well, I have great news.
click here to learn the 1 thing that makes a difference...*Disclosure: compensated affiliate*
14 Fantastic Foods For Diabetics, Part 1
Dear Reader,
For diabetics, managing blood sugar is a constant task, and often leaves patients obsessing over the things they can't eat anymore. That's not exactly helpful now, and while yes, you must limit white flour, refined breads and pastas as well as fried, fatty or processed foods, you also need to open yourself up to the things you can have.
There are many foods, good tasting and good for you choices that experts have identified as great for those with diabetes. So many in fact, we can't fit
them all in one article, so this list will appear in two parts - this being the first. All the foods you'll learn about in this series make the cut because they're full of healthy nutrients like fiber, omega-3 fats, calcium and vitamin D. What's more, each of them is very versatile, able to be added to a favorite recipe, eaten as a meal or a standalone snack.
Let's begin with the first seven...
1. Beans are a source of fiber (known to steady blood sugar) and calcium, as well as being an excellent source of protein that's low in saturated fat. You can add beans to salads, soups, chili and other dishes, and there are many different types of beans, so you can have a different variety each day.
2. Dairy is the best source of calcium and vitamin D, a powerful diabetes-quelling combo that includes choices like yogurt, cottage cheese and milk. Stick with low fat or fat free varieties, as the "regular" is full of saturated fat. It's a good idea to drink milk with a few meals in place of other beverages, and try yogurt or a cottage cheese for a snack. Milk can also be used to make oatmeal and even some soups.
3. Salmon is an abundant source of omega-3 fats, the good fats that cut the risk of heart disease, help you trim your waistline, cut inflammation in the body and most beneficial for diabetics, improve your insulin resistance. The bonus, salmon is one of the best non-dairy sources of vitamin D there is. Try sautéing a fillet in place of chicken or another meat one to two times a week, or add canned salmon to a salad or omelet.
4. Tuna is another fantastic fish that's loaded with omega-3 fats and a nice amount of vitamin D as well. One caution is that tuna has been known to be high in mercury, so to be safe buy canned light tuna in place of albacore and don't eat more than 12 ounces per week.
Continues below...
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WARNING: The truth about Moles, Warts and Skintags...
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14 Fantastic Foods For Diabetics, Part 1 Continued...
5. Barley is one of the healthiest grains (9th in a type of soluble fiber known as beta glucan) and has been shown to lower total and LDL cholesterol by keeping your body from absorbing cholesterol. Because it is also a natural source of fiber, barley can steady your blood sugar while helping you feel full. There's even a modest measure of calcium in barley, just for good measure. Eat hulled barley from a health food store, soaking it overnight before cooking, then you can add
the cooked barely to soups, rice pilaf or a delicious stew.
6. Oats have an amazing fiber content, which makes them the equal of both barley and beans on our list of fabulous diabetes foods. Eating oats has been shown by research to lower the total and LDL cholesterol and improve insulin resistance too. It's all that soluble fiber that slows the rate at which your body breaks down and absorbs carbs - this keeps your blood sugar levels more stable.
7. Berries are sweet and come loaded with both fiber and antioxidants known as polyphenols. The antioxidants in berries are also great for your heart, research showing that those who ate berries for 8 weeks had lower blood pressure and an uptick in HDL (good) cholesterol. Berries are delicious when added into oatmeal, ice cream or atop a salad. A batch of fresh berries will freeze well, so you can put them away and always have some on hand.
Some pretty tasty options, aren't they? Watch for part 2 to find more good foods not only for diabetics, but for all of us.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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*Disclosure: compensated affiliate*
Sources:
http://www.prevention.com/health/diabetes/diabetes-prevention-healthy-diabetes-diet-foods
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