Seven High Fiber Diabetes Friendly Foods

Posted on January 28, 2012 by dfmapa

by Roberta Kleinman, RN, M.Ed., CDE

Foods that are high in fiber are good for everyone to eat, but are especially helpful when you have diabetes. The Journal of Nutrition suggests that increasing daily fiber is associated with decreased body fat especially around the middle; stomach or middle fat is highly connected to insulin resistance, a problem with type 2 diabetes.

Fiber is a component of carbohydrate found in plants: fruits, vegetables, grains or legumes; legumes include beans, lentils, and peas. Fiber is the part of the plant that the body does not use, digest or absorb. You should strive to include between 20-35 grams of fiber a day; the average American’s intake is 12 grams a day. The many benefits of fiber include:

* Fiber helps decrease the bad cholesterol-LDL, in your blood since it carries cholesterol out of the body.
* Fiber helps to decrease the triglycerides in your blood.
* Fiber can assist in long term weight control.
* Fiber can help decrease fat and sugar absorption from eaten foods.
* Fiber over 5 grams can be deducted from the total carbohydrate content of a food.
* Fiber keeps you satiated longer and can reduce the cycle of over-eating.
* Fiber can reduce the risk of stroke and cardiovascular disease.
* Fiber helps burn calories especially when you take in the upper recommended amount of 30-35 grams a day.
* Fiber can reduce the risk of diverticulitis and possible colon cancer.
* Fiber, especially soluble, delays the entry of sugar into the bloodstream which can decrease the peak blood sugar after a meal.
* Fiber requires more chewing and makes the meal last longer.
* Fiber foods tend to have fewer calories based on its food density.
* Fiber foods may even protect against dementia.
* Fiber may reduce the risk of breast cancer.

Try to include these high fiber diabetes friendly foods for their awesome benefits; many more can certainly be added to this list, but this is a great place to start!

1. Avocados – 17 grams of carbohydrate and 11 grams of fiber per serving. It is heart healthy monounsaturated fat; avocados are high in calories so watch portion size. Chop into a salad or add to a sandwich.
2. Artichokes – 14 grams of carbohydrate and 10 grams of fiber. They contain lots of Vitamin C, potassium and magnesium which have an effect on blood pressure. Steam or grill and add a bit of olive oil and lemon.
3. Berries (raspberries & blackberries) – 15 grams of carbohydrate and 8 grams of fiber. Serving size is 1/2 a cup. The berries are low calorie and the dark color (phytochemical) increases immunity. They contain anti-oxidants, anthocyanins and ellagic acid. Bramble fruits (thorny plants) are also high in vitamin C.
4. Apples & Pears – 20 grams of carbohydrate and 5 grams of fiber. Always wash and include the skin of these fruits to get all the fiber, vitamins and minerals. Winter fruits are great for people with diabetes. Eat whole, add to salads or cereal.
5. Lentils – 10 carbohydrates and 8 grams of fiber for 1/2 cup serving. Grown in pods, they are high in protein and can substitute for a meatless meal. Combine with brown or wild rice and chopped vegetables for a complete meal. Contains B vitamins and folate.
6. Almonds – a 1 ounce serving is 6 grams of carbohydrate and 3-5 grams of fiber. They contain potassium and magnesium, omega-3 fatty acids and are a good source of protein. Studies have shown that eating a serving before a large meal can blunt the post-prandial blood sugar. They are high in calories, so watch portion size. Add to cereal, salads or out of the can.
7. Oatmeal – old fashioned or steel cut oats are the best choice; buy the slow cook variety if you have time. It contains 20-25 grams of carbohydrate per serving size and 6 grams of soluble fiber. It contains multiple minerals and vitamins and magnesium which may help the body use glucose better. A great start to the morning – eat with protein.

Remember when you add fiber to your diet, do so slowly or you may experience gas, bloating and diarrhea. You need to increase your water intake as well, which helps the fiber stay soft and move through you easily. Try to rely on the many food sources of fiber and limit the amount of fiber supplements you take. Take advantage of frozen or fresh vegetables and bulk up your soups, sauces and stews while increasing the fiber! Enjoy!

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Top 10 Foods For Healthy Eating: With or Without Diabetes Mellitus

Posted on August 17, 2011 by dfmapa

by Roberta Kleinman, RN, M.Ed., CDE

The new FDA nutrition guidelines have changed from the food pyramid to the plate method of eating. As a nation, we are trying to decrease our ever growing rate of obesity which can lead to multiple chronic diseases. Trying to eat balanced meals of small portions and nutrient dense foods are a challenge for almost everyone. Here is a list of some recommended choices to get you started on your way to healthy eating.

1. Broccoli – It is available all year long. It contains magnesium, calcium, and potassium which helps regulate blood pressure. Broccoli contains folic acid to aid in muscle growth and brain function. It contains vitamin C (an antioxidant to increase immunity) and vitamin K (to keep bones strong); it is high in fiber and low in calories. It has indole-3 carbinol and sulforaphane which have anti-cancer properties.

2. Grapes (especially frozen) – Sweet, satisfying, a group of 10-12 are one serving of a carbohydrate with lots of bonuses. They contain flavonoids which are powerful antioxidants and they decrease damage created by free radicals. Grapes increase nitric oxide in the blood which can reduce formation of blood clots and heart attacks. Grapes contain resveratrol (especially red), a polyphenol which can enhance overall health. They have antiviral and antibacterial qualities as well.

3. Sardines – Rich in omega-3 fatty acids which decrease inflammation, decrease heart disease, lower stress and depression, improve skin and nails, and offer many other benefits. Because of their small size, they collect fewer toxins like PCBs and mercury, compared to tuna and salmon. They contain vitamin B12, vitamin D, calcium, selenium and phosphorous. Sardines contain no carbohydrates, are rich in protein and filling.

4. Water/zero calorie seltzer – Water is essential to life and 2/3 of our body consists of water. Water helps with metabolism, regulates body temperature, helps detoxify, protects our joints, and helps transport oxygen and nutrients to the cells. Dehydration is serious and can harm kidneys, cause muscle cramps, fatigue and dry skin. Water can dilute your blood sugar when it is elevated. There is no specific amount for every person; it is based on your size and activity level. Never wait until you are thirsty to drink. Know if you are on fluid restrictions. Add berries, cucumber, or citrus for color and flavor. Drink a glass or two before meals to curb appetite.

5. Unsalted nuts & nut butter – Especially walnuts, almonds, pistachios, and macadamias, which are rich in fiber, vitamins and minerals and have little impact on blood sugar. They have protein and monounsaturated fat which is heart healthy. Nuts contain tryptophan which helps with sleep. They are also a great substitute for meat. Remember portion size-1-1.5 ounces per serving for calorie control.

6. Greek low fat yogurt – Thick and creamy and easy to digest. It is high in fiber and protein, while also being low in sugar. It contains live cultures like L acidophilus, bifidus and L casei which helps digestive health and decreases fungal infections. Dairy products may aid in weight management.

7. Old fashioned slow cooking oatmeal-non flavored – Oatmeal, contains oats which have soluble and insoluble fiber. Insoluble fiber has phytochemicals that can fight cancer and soluble fiber which decreases LDL. Oats are great for people with diabetes since it slows starch digestion and eliminates sharp rises after eating. Add berries and a few nuts for a bigger bonus.

8. Apples (preferably organic) – If organic is too expensive, wash apples with warm soapy water to remove wax and pesticides. Available year round in multiple varieties, they have tons of fiber, no fat and flavonoids. The skin contains phenols and quercetin which protects from UVB rays. Eat whole and do not substitute juice.

9. Eggs (hard boiled) – Easy to transport, high quality protein, 70 calories and taste good. They contain lutein and zeaxanthin to protect eyes from macular degeneration and cataracts. Eggs contain vitamin D and choline to help with nerve and brain function. Eat in moderation about 4 yolks a week.

10. Green and Black Tea (Decaf) – Calorie free and non-dehydrating, tastes refreshing. Tea, which has been around for centuries, has catechins –EGCG which is a powerful antioxidant and may decrease cancer and heart disease. It is best when freshly brewed and if you’d like more of a punch and vitamin C, then add lemon or lime.

There are so many wonderful, healthy and helpful foods to add to this list like beans, berries, leafy greens, garlic, onions, mushrooms, etc. Start with these top 10 foods for healthy eating and add as you can!

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NOTE: Consult your Doctor first to make sure my recommendations fit your special health needs.
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Top Tips for Diabetic Foot Pain

Posted on July 27, 2011 by dfmapa

by Forrest Resnikoff, MD, FAAD

Years of elevated blood sugar levels can result in a type of damage to nerves called diabetic neuropathy. If you have this condition, the legs and feet can experience pain, tingling, burning or numbness. You may feel extreme sensitivity to even light touch. Nerves throughout the body can be injured by diabetes, but the legs are one of the more common areas. These symptoms are often worse at night.

A special cream, such as Diachieve Foot Therapy Cream, contains several ingredients that can temporarily improve the symptoms of neuropathy. This cream can be applied several times a day and can be helpful for itching, burning and the dryness that is often seen on the skin. Please avoid any areas of open sores or wounds and have these evaluated by your physician.

Whether or not you have diabetic neuropathy, there are several things that people with diabetes should do to protect their feet:

1. Be careful to shield your feet from injury. Wear properly fitted shoes to avoid friction and blistering. Check your feet daily looking for scrapes and cuts that can become infected and in the worst cases can lead to gangrene and amputation.

2. Protect your feet from hot and cold. Wear shoes at the beach or on hot pavement. Don’t put your feet into hot water. Test water before putting your feet in it just as you would before bathing a baby. Never use hot water bottles, heating pads, or electric blankets. You can burn your feet without realizing it.

3. Fungus infection beneath the nails, between the toes and on the bottom of the foot is a common occurrence in diabetics. Such an infection can create cracks and openings in the skin that can allow penetration of more serious bacterial infections. Check the web spaces between the toes, and if cracks or rashes are present please see your physician for treatment of possible fungus infections. Dry these areas carefully after a shower because moisture promotes the growth of fungus. Change socks if they become wet with perspiration.

4. Avoid severe dryness of the skin, especially in winter by washing with gentle cleansers and then applying moisturizing cream such as Diachieve Foot Therapy Cream.

5. The best way to prevent diabetic neuropathy from arising is to control your diabetes. It is important to maintain normal blood sugar levels over the long term.

6. If discomfort in the legs or feet persists, please see your physician to have the problem evaluated

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Omega-3 can Help Brain Disorders for People with Diabetes

Posted on July 15, 2011 by dfmapa

The Diabetes / Alzheimer’s Connection
According to the American Diabetes Association, people with persistently high blood glucose tend to develop lesions on the brain later in life that are characteristic of Alzheimer’s disease. Diabetes increases the risk of getting Alzheimer’s disease and may speed dementia once it strikes. Doctors long suspected diabetes damaged blood vessels that supply the brain. It now seems that the damage may start before someone is diagnosed with full-blown diabetes, back when the body is gradually losing its ability to regulate blood sugar. According to the findings, brain functioning subtly slows as type 2 diabetics’ blood-sugar rises, well before people have any obvious memory problems. [1]

Omega-3’s can help Alzheimer’s
According to a study conducted in April of 2007 by the Departments of Medicine and Neurology, University of California Los Angeles, eating a diet rich in DHA omega-3 fatty acid may slow or even prevent Alzheimer’s disease. Previous studies suggested that DHA may help in the treatment of Alzheimer’s, this was the first to reveal that DHA could actually help slow or prevent the development of the disease. [2]

In February 2010, The Journal of Nutrition published a review of DHA studies and found 9 studies associating increased fish consumption with reduced risk for dementia, including AD. The researchers concluded, “There is a real opportunity to use them for prevention.” [3]

The Diabetes / Parkinson’s Connection
A new study published in the April issue of the Journal of Diabetes Care has revealed that diabetes patients could have an elevated chance of developing Parkinson’s disease. The research, involving the review of around 289,000 older adults in the US, showed that people suffering from type 2 diabetes at the start of the study were 41 percent more likely to be diagnosed with Parkinson’s disease over the next 15 years.
“That, however, does not prove that diabetes is a cause of Parkinson’s,” said senior researcher Dr. Honglei Chen, of the U.S. National Institute of Environmental Health Sciences. But Dr. Chen goes on to say that the two diseases could be connected because they share some similar underlying causes.[4]

Omega-3’s can help Parkinson’s

In 2008, a Canadian study conducted by Université Laval in Quebec found that omega-3 could help protect the brain against Parkinson’s disease. “Our results suggest that this DHA deficiency is a risk factor for developing Parkinson’s disease,” explains researcher Frederic Calon, PhD, in a news release. “In North America, the average intake of DHA is between 60 to 80 mg a day, while experts recommend a daily minimum of 250 mg.” states Dr. Calon. [5],[6]

American Diabetes Wholesale’s Diachieve pharmaceutical-grade omega-3 is the purest form of omega-3 available with the highest content of omega-3 you will find. Each Diachieve Omega-3 softgel supplies 850 mg of omega-3 per day with 325 mg of DHA. We recommend you take 3 softgels per day for optimum health.

References
http://forecast.diabetes.org/news/more-evidence-links-diabetes-alzheimers-risk
http://www.webmd.com/alzheimers/news/20070418/omeg-3-fatty-acid-slowsalzheimers
http://jn.nutrition.org/content/140/4/869.full
http://www.parkinsonresearchfoundation.org/resources/information.aspx?post=cbd14722-b4a2-4ada-97fa-a475ae9d82cc
http://www.webmd.com/parkinsons-disease/news/20071130/omega-3-fattyacids-vs-parkinsons
http://www.sciencedaily.com/releases/2007/11/071126110453.htm

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Top 8 Low Carb Low Cal Vegetables for Diabetes

Posted on July 6, 2011 by dfmapa

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What is Diabetes Mellitus?

Posted on September 6, 2010 by dfmapa

There are many different diseases and conditions that you can have and some of them are very serious and others can be treated and cured. You have to fully understand the condition you have and find out as much as you can about the treatments and cures available. One condition which affects millions of people is diabetes mellitus and is a leading reason for deaths in the world. This condition is often simply called diabetes and there are three main types of this condition.

Diabetes mellitus is a group of metabolic conditions where you will have high blood sugar usually because your body is not producing enough insulin for itself. The high blood sugar will cause you to urinate more than usual, drink more frequently and have increased hunger. The three main types of diabetes can be broken into type 1, 2 and gestational diabetes. The most common one to have is type 2 and it affects millions of people every year. Unfortunately the number of children and young teenagers it is affecting is increasing.

Type 1 diabetes will occur due to the body’s refusal to make insulin and you will need to have the insulin injected into your body several times a day. Type 2 diabetes mellitus is caused because your cells fail to use the insulin properly and is often combined with a total deficiency. All of the forms are treatable with insulin and unfortunately types 1 and 2 cannot be cured. Although pancreas transplants have been attempted in the past they have not been successful.

You can help your condition and control your diabetes mellitus with a good diet and exercise, you will be inclined to put weight on with this condition and you need to try and keep your weight to a safe level. You will need to monitor your blood sugar levels and control the diet you have on a daily basis. You should also try to cut out nicotine, alcohol and fatty foods. If you lead an unhealthy lifestyle then your diabetes mellitus can lead to other conditions.

Wider health problems can be high blood pressure, obesity and elevated cholesterol levels. So you have to be careful and keep an eye on your health at all times. There are some great support networks for people with diabetes mellitus and your doctor will be able to advise on the best action to take. You should speak to other people with the condition for tips and advice on how to live with the condition. You will be surprised how much you can lead a normal healthy lifestyle and simply have to be careful and aware.

You should research the condition and fully understand every aspect of diabetes mellitus including the ways to control it. If you lead a healthy lifestyle and monitor your blood sugar levels regularly then you will continue to lead a long and healthy life. You will have to make small changes to your diet and lifestyle to ensure that you stay healthy. Your life does not need to be over simply because you have diabetes mellitus, it is a condition not a death sentence.

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Here’s an excellent resource on living normally with diabetes mellitus. Click here.

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