How Shana Freed Diabetes

EllaHello everyone, I am Shana. Recently, I was diagnosed with a deadly disease and they called it diabetes. It hit me as a shock since back in my mind I thought that it was only people who are overweight who can contract the disease. What sunk my heart was the fact that I had to live on prescribed diabetes meds for the rest of my life. That was not the kind of life I hoped for and being the optimistic person I’m, I never gave up in finding a solution. When I enquired what could have caused the disease the answer I got was that it could be hereditary. This didn’t make sense, no one in my family has ever been diagnosed with the disease.

My only hope was to embark on research. I first good news that I got was that this was a very common disease and millions of people are living with it worldwide. This fact hit me as a good omen in my quest for a long-lasting cure.

Let me state this categorically, the fact that I had no medical training background made it hard for me to understand some of the terms. I never gave up and it paid since with time I started to grasp a few things here and there.

The greatest breakthrough in my life was when I learned about IGF (Insulin-like Growth Factor) which is a hormone produced by the liver and plays a major role in regulating blood sugar levels.

Surprising enough is that no medical practitioner will tell you about IGF. Its like they all took an oath on this. They will only prescribe meds that will not treat your condition but rather suppress some symptoms. Whenever you stop taking the meds your condition gets worse, this means that you are more of like a slave to the meds and can’t do without them. As if that’s not enough the meds also have severe side effects.

On the other hand, if you boost the production of IFG in the body this will not only get to the root of the problem but it also has no side effects. There were tonnes of testimonials on patients who managed to reverse diabetes through this method and the desperation I had made me give in to trying it.

In my usual checkup, my condition had improved drastically to an extent that it shocked my doctor. She told me she had never seen anything like it before and to be certain I should seek another opinion on the same.

The reason why this method is not famous despite its effectiveness is due to the fact that the medical industry in conjunction with the pharmaceutical companies, want you to believe that there is no cure for diabetes. The only hope you have is taking meds for the rest of your life. Failure to which your condition will get worse and the immediate possible impact is death. They want to make billions by ensuring that you don’t know anything about IGF.

A few months later I was able to cure my diabetes completely and it is my hope that if there is anyone out there in the same situation I was, you will not lose hope. If it worked for me then it works on you also. You just have to be dedicated to the program and exercise patience.

You boost your IGF by adopting a healthy diet, let no one mislead you. No one will ask you to take any drug or get an injection. The answer is in your diet and you can even get video demonstrations on the various things you should eat and how you should eat them. The best and the only way to beat diabetes is by doing it the natural way.

Click Here to Check out the Diabetes Treatment Method

What Lifestyle Changes Can Help Diabetes


Together with your physician, you can effectively manage Diabetes. This can be done by focusing on these six major changes to your lifestyle.

Eat healthily

Eating healthy is quite important for a diabetic, this is because whatever you eat will have an effect on your blood glucose level. Although no food is exactly off-limits, you should eat just as much food as is needed by your body. Ensure that you get as much vegetable, whole grains and fruits as possible. lean meat and non-fat dairy should be your top choice while ensuring that you avoid foods that have high sugar content and are rich in fat. Also, always keep in mind that Carbohydrate breaks down into sugar, therefore, you should watch your carbohydrate intake as well. You should ensure you keep your carb intake at the same level for every meal especially if you are taking insulin or any other drug that has an effect on your blood sugar level.

  1. Exercise: For someone who lives a sedentary lifestyle before, now is the time to get active. This doesn’t necessarily mean that you subject yourself to a hectic regimen or start going to the gym. You should target getting at 30 minutes or more of activity that will make you breathe harder and sweat more. Being active will help use up excess sugar in your blood. It also reduces the possibility of getting a heart disease and might also help you drop some pounds as well.
  2. Get regular check-ups. You should pay a visit to your physician at least two times a year. Having Diabetes puts you at risk of getting a heart disease. Therefore, you must learn some basic figures like blood pressure, cholesterol, A1c (i.e. average blood sugar over 3 months) and learn how to keep track of them. In addition to these, you should also get an eye exam at least once a year and see a foot specialist that will check your foot for issues such as nerve damage and foot ulcers.
  3. Learn Stress Management. Stress leads to an increase in blood sugar level. Anxiety may also cause you to fail in managing your diabetes effectively. You might forget to eat right, exercise, or even forget to take your medicine. To avoid these, you should always look for ways to reduce stress such as yoga, deep breathing or any other exercise that helps you relax.

You can also try out these other tips to help you reduce stress and get better sleep in order to better manage diabetes.

Asides Yoda, you can practice deep breathing for a while before going to sleep. It promotes mindfulness and helps you to fall asleep faster.

Stay away from alcohol, Spicy foods and caffeine at night: taking any of these can adversely affect your sleep pattern. Sleep deprived people tend to crave high-sugar or high energy foods. These high energy foods can also induce weight gain over time.

Keep your sleep environment at a cool temperature: according to the The National Sleep Foundation, a warm room is harder to sleep in than a room that is cool.

Block out noise and light: noise and light make it harder to fall asleep which might lead to an increase in stress levels. The most popular culprits for sleep disruption is blue light especially the ones emitted from cell phones, and tablets. Thus you should ensure that you turn off your screen at least an hour before going to bed.

Establish a sleeping schedule: maintaining a regular and consistent sleep schedule is one of the best ways to teach your body to sleep by taking advantage of the internal circadian rhythm of your body.

  1. Quit smoking. Diabetics are more prone to health problems such as stroke, heart diseases, kidney disease, eye disease, foot problem, nerve damage among other. Smoking further increases the chances of coming down with any of these conditions which is why you should avoid it. You can consult your physician for tips on how to quit smoking.
  2. Monitor your alcohol. Too much liquor, beer, and wine can affect your blood glucose level. Thus if you are going to be drinking at all, you should ensure that you are not overdoing it. The American Diabetes Association recommends that women should take maximum of one drink per day and men should take a maximum of two.

Alcohol may cause your blood glucose level to spike or drop too low which is why you need to check your blood glucose level before you get a drink.

It is also recommended that those using insulin or any other diabetes drug should eat while they drink. Also, since some drinks such as wine coolers contain a high percentage of carbs, you must take them into consideration when counting your carbs.

Keep your body weight healthy

Keep your body weight healthyit is quite common for people that have type 2 diabetes to be overweight. Dropping some pounds is one way to keep your blood glucose level under control and feel better in the long run.

You should always monitor your Body Mass Index which is a function of your weight and height and measures your body fat. A healthy Body Mass Index is meant to be less than 25, recording a BMI more than this value means you have to speak to your doctor and learn things that can help you lose weight effectively.

To get started on your weight loss journey, you can set a goal of losing 7% of your body weight. For example, someone with a weight of 250 pounds would have a goal of losing 18 pounds initially. Even if you don’t hit your target immediately, losing weight, no matter how low the amount you have lost is will help to improve your overall health one way or the other, so you shouldn’t be discouraged. Losing weight effectively can be attained by maintaining a healthy diet and regularly exercising your body.


From a follow-up study, it was revealed that participants with type 2 diabetes showed some positive lifestyle changes in areas such as decreased length of time spent sitting down as well as increased cases of smoking cessation. However, other important factors such as body weight, MVPA, vegetables and fruit consumption did not show any changes.

Also, the positive lifestyle changes recorded were not connected to time since patients were diagnosed. Instead increase in body weight, decreased MVPA, quitting smoking was shown to become less likely to occur as the duration of diabetes increased. Thus, more intensive long-term support for diabetes management in addition to effective tools for monitoring lifestyle factors, setting goals, and establishing contact frequently may help maintain and achieve positive lifestyle changes for people that have been newly diagnosed with type2 diabetes.

Diabetic Diet Plan to Lose Weight

This is essentially a healthy meal plan that is comprised of foods that are naturally quite rich in important nutrients and low in calories and fats. The major constituents of this healthy meal plan include vegetables, whole grains and fruits. More than just a meal plan for someone that has been diagnosed with diabetes, it is indeed the best meal plan for everyone.

A diabetes diet refers to the act of planning to eat and eating the healthiest meals in moderate quantities while adhering to a regular eating schedule or meal time.


Doctors usually recommend an appointment with a dietician for anyone who has been diagnosed with diabetes or is at a pre-diabetes stage. This is to help the individual formulate a healthy meal plan that will help to control blood glucose level, manage weight, and reduce the chances of getting heart diseases like high blood cholesterol and an excessively high blood pressure.

Consuming excess fat and calories can cause an undesirable spike in blood sugar level and this can cause serious problems. One of the possible problems is hyperglycemia which describes a situation where the blood sugar level is dangerously high which can have long-term consequences like major organ damages.

Thus it is important to keep blood sugar level at a very safe range and this can be done by making the right choices and keeping track of eating habits. Patients who have type2 diabetes would probably have to lose weight in order to make it easy to maintain control over their blood glucose among other possible health benefits. A diabetes plan is a great way to achieve weight loss as it provides a safe and equally efficient means of attaining your weight loss goals.

Diet details

Diabetes meal plan still consists of three meals, eaten at regular intervals during the day while giving the body enough time to make use of the insulin produced or gotten through medication.

With the help of a dietician, you should be able to come up with a diet which is based on your lifestyle, taste and most importantly on your health target. The dietician will talk you through the process of improving your eating habit by choosing the right portion size for your weight and also depending on how active you are.

Recommended foods

Here are some nutritious foods recommended to make your calorie intake count.

  • Healthy carbohydrates. Simple carbohydrates otherwise known as sugars, and complex carbohydrates also called starch is broken down into glucose during digestion. You should focus on getting the healthiest form of carbohydrates notably the ones from fruits, whole grains; vegetables; beans, peas, lentils, and other legumes; as well as dairy products that have low-fat content.
  • Fiber-rich foods. this refers to all the parts of a plant food which the body cannot absorb or digest. Fiber helps to moderate the process of digestion and absorption of blood sugar. Example of fiber-rich foods include vegetables, nuts, fruits, legumes, wheat bran, and whole-wheat flour.
  • Heart-healthy fish: high-fat meats are not good for the body, as an alternative, you should eat healthy fish instead. In fact, it is recommended that you eat fish a minimum of two times a week. Popular examples include cod, halibut, and tuna. These fished contain less amount of total fat, cholesterol and saturated fat than what we get from eating poultry and red meat. Also, fish like salmon, tuna, mackerel, bluefish, and sardines contain a high amount of omega3 fatty acids. This makes them desirable for promoting a healthy heart and reducing the level of triglycerides (blood fats). However, not all fish are desirable. You should stay away from fish that contain a high amount of mercury like tilefish, king mackerel, and swordfish.
  • “Good” fats: not all fats are bad for you. in fact, polyunsaturated and monounsaturated fats are beneficial to the body as they help to reduce blood cholesterol levels. Examples of such include avocados, pecans, almonds, olives, canola, walnut, and peanut oils. However, they should still be taken in limited quantities as all types of fats even the healthy ones are rich in calories.

Foods that should be stopped or reduced

Diabetes can increase the risk of having a stroke or a heart disease by increasing the development of hardened and clogged blood vessels. This can be increased by taking the following foods.

  • Saturated fats: dairy products with high-fat constituents or animal proteins like beef, sausage, bacon, and hot dogs are rich in saturated fats.
  • Trans fats: Trans fats are common in processed foods like snacks, baked food, stick and shortening margarine and others and should be avoided.
  • Cholesterol: cholesterol is commonly found in dairy products with high-fat content, as well as in high-fat animal proteins, and in organ meats. Your maximum intake of cholesterol per day should not exceed 200mg.
  • Sodium: you should not consume more than 2300mg of sodium in a single day. Patients with hypertension are advised to take even less than not (not more than 1500mg)

Creating your meal plan

There are different ways to go about setting up a diabetes diet that will help maintain your blood sugar level within its normal range. You can enlist the help of a dietician to find the perfect combination of methods that is okay for you.

  • The plate method. This is a seven-step process recommended by the American Diabetes Association. It is focused on consuming more vegetables. Under this plan, you fill up half of your plate with non-starchy veggies like spinach, tomatoes, and carrots. You also fill a quarter of it with protein like pork or tuna and the final quarter should be filled with a starchy food or whole grain item. You can add a serving of dairy or fruit along with water, coffee or unsweetened tea.
  • Counting carbohydrates. Since carbohydrate is broken down into glucose, food rich in carbohydrate have the highest impact on blood sugar level. Thus, to keep the blood sugar level under control, you should eat the same quantity of carbohydrates daily at a regular internal especially if you are on insulin or any type of diabetes medication.

You should consult a dietician to learn how you can measure portions and how to correctly read and interpret nutritional information on food labels. You should also learn how to monitor carbohydrate content and serving size of a meal. your dietician will also teach you how to adjust your carbohydrate consumption with your daily insulin dosage.

  • Exchange lists system. An exchange list is organized into categories such as carbohydrates, fats, and proteins. A serving in any category is referred to as a choice and contains about the same quantity of carbohydrate, fats, proteins, and calories. It also likes the same amount of effect on the blood sugar level as a serving of food in the same category. an example is choosing to eat either half of an ear of corn or take 1/3 of a cup of cooked pasta instead for a starch choice.
  • Glycemic index: the glycemic index is another popular criterion used in selecting food most especially carbohydrates. The glycemic index ranks food rich in carbohydrate based on how much effect they have on the sugar level of the blood. You can consult your dietician to check if this method will work for you.

Sample menu

When putting together a meal plan, you have put your weight and activity level into consideration. The sample menu below is targeted at someone who requires about 1200 to 1600 calories per day

  • Breakfast. 1 medium sized slice of Whole-wheat bread to be taken with 2 teaspoons of jelly, half a cup of shredded wheat cereal. These should be taken with one cup of 1% low-fat milk, with a single piece of fruit and coffee
  • Lunch. Veggie pita and Cheese. This should be taken with a medium sized apple and two tablespoons of almond butter water.
  • For Dinner: Salmon, one-and-half teaspoons of vegetable oil together with a small sized baked potato and 1/2 cup of carrots. This should be taken with a side salad consisting of one-and-half cups of spinach, half a tomato, a quarter cup of bell pepper that has been chopped. You should take 2 teaspoons of olive oil with one-and-half teaspoons of red wine and unsweetened iced tea
  • Snacks: For a snack, you can have two-and-half cups of popcorn or you take one orange with half a cup of 1% low-fat cottage cheese


To live a healthy life and maintain a low blood sugar level, there is a need to embrace a healthy meal plan. This is also important in order to avoid diabetes complications. A meal plan can also be a great way to lose weight. You simply have to plan it according to your goals.

There are also other benefits of a diabetes meal plan. It reduces the risk of developing cardiovascular diseases because it contains a large number of fruits, fiber, and vegetables. It might also help prevent some forms of cancer and lowers the risk of developing low skeletal mass.


With the help of your health care provider and dietician, you can create a healthy and effective eating plan which works perfectly for your body by making use of the strategies listed above. Deviating from the prescribed diet can expose you to risk due to fluctuating blood glucose level and might cause serious complications.

Is Kale Good for Diabetes

Is Kale Good for DiabetesKale is a great addition to your diabetes diet.  This non-starchy vegetable adds flavor, volume, color, fiber as well as other nutrients to a meal. It also contains high amount of antioxidant flavonoids and carotenoids both of which are known to lower the risk of some cancers. This cruciferous vegetable belongs to the family Brassica, the cabbage family.

Nutritional content

Kale contains quite an abundant quantity of fiber, vitamin K, vitamin C, Vitamin A, manganese, beta-carotene, lutein and zeaxanthin Research has proven that when one consumes food rich in beta-carotene and lutein which are both carotenoids, it helps to support better eyesight. This is important since people with diabetes are generally susceptible to some eye conditions. This low-calorie vegetable is also a great source of potassium, calcium, iron, vitamin B6, copper (which is known to assist antioxidant enzymes) and iron. a potassium-rich diet also helps to reduce the risk of high blood pressure which is another condition diabetic are at risk of.

Nutrition Breakdown of Kale:

A cup of kale contains 30 calories, 29 mg of sodium, 7g of carbohydrates, 2g of protein and 0 fat. A cup also gives you up to 4% of your RDA of fiber, 9% potassium, 9% calcium, 10% copper, 26% manganese, 684% vitamin K, 9% vitamin B6, and 206% and 134% Vitamin A and C respectively.

Health Concerns Associated with Eating Kale?

Because Kale has a very vitamin K content, which is a major nutrient that promotes blood clotting, people who have cardiovascular diseases and take blood thinners like Coumadin should take Kale as well as other vegetables rich in vitamin K under close monitoring. Which is why such people should only take kale after due consultation with their health service provider.

Preparing Kale

There are different varieties of kale. This includes curly, dinosaur and ornamental. You can prepare kale in different ways as well. it can be sautéed, steamed, baked, juiced, boiled and can even be eaten raw. The healthiest way to prepare kale is by steaming since you still get to maintain all the mineral and vitamins which you can lose when you boil it. steaming is the lowest calorie way you can eat kale asides eating it raw. Eating it this way facilitates weight loss and is overall more beneficial.

When picking out kales to cook. Always be on the lookout for the ones with the dark-colored leaves having hardy stems, those ones are the best. You should also choose the ones that have smaller leaves because they are more tender and have a better flavor. Kale should be stored in a plastic bag, sealed with as little air possible. Avoid washing the kale before you store.

A very simple way you can prepare this nutritious vegetable is by steaming it for about five minutes then chopping it up, and adding it to casseroles, stir-fries, soups or stews.


DiabetesSince kale is rich in antioxidants and fibers, it helps protect the body from diabetes.

Fiber: research has revealed that taking a high amount of fiber might help to lower the amount of sugar present in the blood of patients who are living with type-1 diabetes. It may also help those with type2 diabetes to improve their lipids, blood sugar as well as their insulin levels.

A cup of fresh kale which weighs about 16g gives you about 0.6g of fiber. While a cooked cup of kale weighing about 130g contains about 2.6g of fiber.

According to Dietary Guidelines for Americans 2015-2020, about 25g to 33.6g of fiber is recommended for adults that are aged 18 years and above.

Antioxidants: Kale is also rich in antioxidants called alpha-lipoic acid. There are studies which suggest that alpha-lipoic acid can help reduce blood glucose level and increase the body’s insulin sensitivity. This, in turn, prevents oxidative, stress-induced changes in diabetes patient and also decrease autonomic neuropathy and peripheral neuropathy in patients. Although most studies apply high doses of this antioxidants to test subject intravenously instead of through direct consumption in meals, yet, kale has been proven to contribute to a daily ration of this nutrient required for optimum health which the body is also able to produce naturally

Is Hummus Good for Diabetes


Is Hummus Good for DiabetesAt one time or the other, it is likely you’ve heard someone ask a question of whether hummus is good for your health or not. The answer to that question is an emphatic health. Hummus is truly healthy and good for you for a number of reasons. Not only is hummus natural and plant-based, but it is also 100% dairy free and at the same time vegan and gluten-free.

Hummus is also minimally processed and is rich in fiber, protein, vitamins, antioxidants and minerals. The fact the hummus is rich in minerals and vitamin makes it beneficial to your body’s immune system a typical characteristic of vegan diets. Chickpeas is one of the major constituents of hummus and is known to help combat heart disease. It also contains garlic which along with chickpeas helps to combat inflammation.

Health facts about Hummus

It is healthy for your heart

Adding chickpeas to your everyday intake reduces the amount of low-density lipoproteins (LDL) responsible for carrying cholesterol to your body cells. It also lowers the total level of cholesterol in the body. Cholesterol can cause a problem for your health when they build up on the arterial walls causing blockages. This increases the risk of suffering a heart attack. This is asides the fact that chickpeas are rich in magnesium and folate, two elements that strengthen the walls of blood vessels and can also prevent blood from forming clots.

Another main ingredient is Extra virgin oil which is also known to be quite beneficial to your cardiovascular health since it is quite rich in mono-saturated fats which are good for your body as well as antioxidants.


The ingredients in chickpeas have been proven to help the body handle inflammations. Your body is naturally tuned to protect itself against harmful or toxic substances. While inflammation is an indication that your body is repairing itself and getting rid of toxins, persistent inflammation can cause long-term damage to joints leading to arthritis.

Energy boosters

Legumes and beans are naturally rich in starch and a complex type of carbohydrate which acts as a quick energy reserve for the body without having any effects on the level sugar in your blood. This type of complex carbohydrates doesn’t break down too quickly so they act as energy source for a long time and won’t cause spikes in blood sugar.

Should a diabetic try hummus

Should a diabetic try hummusA hummus dip is great to snack for diabetics. It is rich in both protein and fibers. These nutrients help to absorb sugars from starch thus helping to regulate blood sugar levels. diabetic patients have to keep tabs on their glucose level and keep it fairly stable. The protein and fiber present in chickpeas will help you to maintain your blood glucose at a stable level.

A research published in “Archives of Internal Medicine” in 2012 revealed that patients who a cup of legume or more every day for 3 whole months as a part of their low glycemic index diet who experience an improvement in their body’s glucose tolerance. This is believed to also reduce the risk of coronary heart disease in such patients. Since hummus is rich in beans, making hummus is a great source of legumes in your meal plans

Serving Suggestions

According to the American Diabetes Association taking 1/3 of a cup of hummus which is a serving, will give you 15 grams of carbohydrates, 8grams of fat and 7 grams of protein. Hummus can be eaten in different ways. Asides using it as a special dip for your vegetables, hummus can be taken as a salad and as a spread on sandwiches instead of mayonnaise.

Top Fruit Choices for Diabetes-Friendly Diets

It might be a bit hard to find diabetes-friendly treats that will help keep the level of your blood sugar in a safe and healthy range, but it’s definitely not impossible. In fact, the answer is right there in your refrigerator right in the produce drawer or in the fruit basket sitting on your countertop.

While many skeptics still choose to hold on to the belief that taking fruits isn’t safe if you are watching your A1C, research has proven time and again that it is nothing more than another diabetes myth. The American Diabetes Association clearly list many fruits that are rich in beneficial vitamins, minerals and fibers which are quite important in regulating blood sugar level and helps lower the risk of type 2 diabetes in patients. An opinion also shared by the Harvard T.H. Chan School of Public Health

Many of the vegetables and whole grains recommended for diabetes contain fiber. Fiber can also be beneficial to health by promoting a feeling of fullness. This helps to cut down on your unhealthy cravings while preventing you from stuffing up yourself too much. By keeping your weight under control this way, you increase your body’s insulin sensitivity which helps in diabetes management.

However, you still need to know how to choose the best fruits for diabetes since some fruits like juice are still not recommended. Fruits such as berries, apricots, citrus and you might be surprised to hear apples, can also be quite beneficial for you A1C and contribute to your overall body health by helping to fight inflammation and keep blood pressure level at a normal level.

But as beneficial as they are, you still need to be wise about how you keep track of your carbohydrate just like you do with other food on your diabetes diet. Fruits should be consumed in whole and in their natural form. It is better to just stick to fresh food from the freezer section at the grocery store or the produce section rather than taking syrups and any other form of processed food that have sugar added to them since they can potentially spike the level of sugar in your blood. Most whole fruits generally rank low on the Glycemic index chart which measures the effect of food on your blood sugar.

Following these steps if you are diabetic will help to maintain your blood sugar level within a very healthy range. This helps to reduce the possibility of complications like diabetic retinopathy, kidney disease, glaucoma, cataracts, and other eyesight issues as well as life-threatening diseases such as stroke and heart disease.

So the when next you suddenly have a crazy raving sweet things, you can simply reach out for some of these juicy treats and munch away or whip up a diabetes-friendly smoothie for yourself.

Berries, A Rich source of Refreshing and Disease-Fighting Antioxidants

berriesIt’s perfectly okay to indulge yourself in berries of all types whether blueberry or strawberry. The ADA name berries as a superfood for diabetics. They are packed with vitamins, fibers, and antioxidants and they are Low-GI foods as well. You get 62 calories and 16grams of carbohydrates when in just three-quarters of a cup of fresh blueberries. One great way to take them is to add the berries in a parfait for a nutritious dessert or as breakfast by adding alternating layers of the fruits with non-fat yogurt.

Fight inflammation with Tart Cherries

CherriesTart cherry is another Low-GI fruit you can add to your diabetes-friendly meal plan. Just a cup of tart cherries contains 19grams of carbs and 72 calories. They are also especially good for treating inflammation. They are also rich in antioxidants which makes them desirable for the treatment of heart diseases, cancer, and other similar diseases. You can purchase fresh, frozen, canned or dried tart cherries. However, many canned cherries and dried fruits potentially contain more sugar than fresh fruits so make sure you check their labels before purchasing them.

Get Metabolism-Boosting Potassium from Sweet, Juicy Peaches

peachesPeaches are not just juicy warm-weather treats they are also diabetes-friendly treats as well. Peaches are rich in Vitamin A, Vitamin C, fiber and potassium. Add a fruity twist to your iced tea with fresh peaches or add some slices to low-fat buttermilk and crushed ice with some ginger or cinnamon for a quick smoothie.

Apricots for a delicious, Fiber-Rich Bite

ApricotYou get just 17 calories and 4 grams of carbohydrate in one apricot which makes it just another brilliant choice for your meal plan. With just four apricots, you get more than half of your required daily intake of vitamin A. They are also excellent sources of fiber as well. You can add apricots to your fruit salad or dice it into your cold or hot cereal breakfast.

Apples; Quick Fibrous Vitamin C–Rich Snack

ApplesThey say one apple a day keeps the physician away. This can also be true even for a diabetes patient. An apple contains 77 calories and 21grams of carbs. They are also rich and Vitamin C and a great source of fiber. Eat all parts of your fresh apples including the skin as they are full of antioxidants and are highly nutritious.

Oranges, a Juicy and Refreshing Source of Vitamin C

Just one orange is enough to supply all of your daily Vitamin C requirement. Another low-GI fruit, oranges contain only 62 calories and 15 grams of carbs. They are also rich in potassium and folate which are important nutrients that help to maintain a stable blood pressure. Asides oranges, grapefruit, and other citrus fruits are also beneficial to health as well.

Pears- Easy Snacks rich in Vitamin K and Fiber

Pears are rich in fiber as well as Vitamin K which means adding them to a diabetes diet plan is a great idea. Another interesting thing about pears is that unlike other fruits, their flavor and texture improve after they are picked. Before stowing your pears away in the refrigerator, you should store them in at normal room temperature first until they are ripe. You can slice one up and add it to your spinach salad for a tasty treat.

Whole fruits are always the best

Whole fruits contain a lot of nutrients and few calories which make them a great option for diabetes patients. However, bear in mind that some fruits can contain a very high amount of sugar hence it is best you take them as a replacement for less healthy food rather than taking them in addition to your meal.

The same warning also goes for canned fruits that have had sugars added to them. fruit juice is also unnaturally concentrated which means they contain more sugar than regular fresh fruits and should be avoided as well. when you consider the fact that an apple juice is made from 4 apples or more (which you wouldn’t finish in one sitting normally) and usually contain less fiber (since the peel is removed) you will get a clearer picture of what we are talking about.

Diabetes Destroyer Review

If by any chance you have come across or heard about David Andrews’s Diabetes destroyer program and not rather sure whether its worth your time and money the following is a comprehensive review of the product.

In the US more than half of the population is overweight. This has been the major reason why type 2 diabetes has turned into an epidemic in the country. In the program Diabetes Destroyer, David claims that his program has the ability to cure diabetes without using any meds, engaging in exhaustive exercises or even eating strange meals. But, the greatest question is, does the program deliver as advertised.

About David Andrews

David is the main author of the E-book Diabetes Destroyer. He is 51 years old and resides in Washington DC. As his livelihood, he works in a 5 stars motel still around Washington DC.

As you probably had guessed, he had been diagnosed with type 2-diabetes a condition that he has lived with for more than 10 years. In one month alone he would spend more than $2000 on insulin and diabetes meds such as Actos, Amaryl, and Metformin. In one of the days, his condition got worse and entered into a state of diabetes coma where he fainted and had to be taken to the nearest health center. Astonishing enough his blood sugar levels had hit 1,174 and the practitioners insisted that his legs had to be amputated if he was to survive another year.

This fact was very disturbing not only to David but his family as well. Amputation means that he would have to be dependent for the remaining part of his life. Just before the surgery was done, his wife managed to talk the doctors out of the surgery. According to them, the surgery had to be done within 90 days so why the rush?

This was followed by yet another good omen, one of David’s Facebook friends happened to share a research done by Dr. Taylor from Newcastle University. The research was on diabetes and claimed to have found a way to eliminate diabetes from the body. Out of desperation he read the research and trust me you, not this formed the basis of Diabetes Destroyer.

In the research, Dr. Taylor found enough evidence to support the fact that after diabetes patients went through gastric bypass surgery their blood glucose levels somewhat stabilized. Surprising, right!? In a real sense, this surgery has nothing on common to blood glucose levels.

For those who have no background in medicine what this means is that the surgery removes fats deposited around the pancreas and in the process help in regulating levels of insulin. The reason for these fatty deposits is due to an unhealthy diet.

Well, an alternative way to remove the fatty deposits is through eating healthy. That is the right portions of fats, sugars, vitamins, and carbs. In his research, Dr. Taylor used people suffering from type 2-diabetes as test subjects.

In the research, it was found that every single person who stuck to Dr. Taylors meal plan eventually reversed his/her diabetes. They got totally cured that they didn’t even need the meds. This research gave David hope.

Diabetes Destroyer

The diabetes destroyer program works on three principles. They are all natural approaches which eventually cure diabetes. Least assured that you won’t be asked to take meds, awkward foods or have to purchase expensive gadgets.

The following are the three steps:

  • Temporary changer of diet
  • Increase body metabolism
  • Eat the right time

The other remaining four modules of this program are:

  • Secrets that doctors and practitioners won’t tell you about diabetes and being prediabetic!.
  • Give your insulin a jumpstart through a change of diet.
  • Natural ways to boost your body metabolism
  • How to time your meals so as to reverse diabetes

The topics discussed contain the following details

  • What causes diabetes and is there a way to fix the condition?
  • How taking prescribed meds is making your condition worse rather than rectifying it.
  • The two main things responsible for the unstable blood sugar levels and recommended ways to prevent it.
  • The right kind of meal plan to correct the condition on your pancreas as a temporary short-term solution!
  • Comprehensive step by step guide on the right meal plan that will reverse the effects of type 2-diabetes!
  • The three berries that you can take so as to boost the body’s metabolism.
  • By just using 30 seconds on workout how you can boost the body’s metabolism for the entire day.
  • You will also be taught ways or regulating your blood glucose levels without necessarily using any meds or insulin injections.
  • How you should time your meals to ensure that you maintain stable blood sugar levels.
  • The period you should wait before eating a meal and what kind of foods you should not eat at night just before going to sleep.
  • Healthy snacks that help fight diabetes
  • The key things that should never miss your breakfast!

As you have seen the program is detail oriented and will be useful to just anyone. That not all, there is more to the system than the few points I have highlighted. You will only have a chance to see this once you purchase a copy of the E-book.

Notable things about Diabetes destroyer

In terms of popularity, Diabetes Destroyer is very popular with a score of more than 300. Among other natural treatments, this program is ranked among the best in the marketplace.

The format of the file

Once your payment is processed with you get instant access to the E-book that is in PDF format. You are required to download it either on your desktop, laptop, iPad, Smartphone or tablet.

  • Cost of the product: it costs $37 which is usually paid once.
  • Shipping cost: everything is done online and downloaded online so there is no shipping cost
  • Can you get it in hard copy? The answer is no.
  • Can you get it on Amazon? No
  • Any discount of coupons: yes
  • Refund: guarantees a complete refund within 60days
  • Secure payment? Yes. All refunds and payments are handled by Clickbank. It is encrypted and secure least assured that there will be no leakage of your account information.

Does it work?

Let me state this categorically, within just 4 weeks into the program nearly half of those who have implemented this program had managed to get their blood sugar levels to normal. In the next 4 weeks, the remaining half had their blood glucose levels to normal.

Well, that was the good news. There is something else that you have to know about this program. It doesn’t work like magic you have to be dedicated to the course.

Is it safe for everyone?

This program has been tested on people from every corner of the world, different ages, gender, and different backgrounds. It was found safe to use for by everyone.

What are you bound to gain from the program?

The following is a list of things that you are bound to get when you purchase Diabetes Destroyer program:

  • A PDF format booklet that is the main manual of the course
  • A video illustrating the various ways you can increase insulin sensitivity and how you can lose weight fast.
  • A recipe on 3 meals that are considered healthy for just any diabetic person
  • A workout guide that you can implement to boost your body metabolism lasting for 30 seconds
  • Healthy snacks healthy for a diabetic

Pros of Diabetes Destroyer

  • This program is based on a research done by Dr’ Taylor from the Newcastle University meaning that everything has been tested and approved.
  • Everything in the program is all natural
  • Unlike other programs where you have to wait for up to 6 months for results to show, with Diabetes Destroyer you are guaranteed of 100% results as soon as 4 weeks into the plan with the maximum being 8 weeks.
  • Guarantees a complete refund within 60 days

Cons of Diabetes Destroyer

It is not available in hard copy you can only download it online in PDF format.

It doesn’t work like magic you have to be dedicated to the course and for you to invest more of your time and energy to the program.

You have to check with your doctor before implementing certain steps so as to avoid any risk that might be associated with it.


This program by David Andrews is very easy to follow and works just as advertised. It is a step by step guide and all you have to do is implement it since everything is well laid out.

Since the method are inspired by scientific research everything in it has been tested and hence the quick response. The solution is usually long-term, unlike meds that only provide a temporary solution and make you a slave.

There are little to no side effects of implementing this program. The few are only digestion issues associated with a change of diet. by any chance, if you are unhappy with the results you can ask for a refund.

How Ella Freed Diabetes

EllaHello everyone, I am Ella. Recently, I was diagnosed with a deadly disease and they called it diabetes. It hit me as a shock since back in my mind I thought that it was only people who are overweight who can contract the disease. What sunk my heart was the fact that I had to live on prescribed diabetes meds for the rest of my life. That was not the kind of life I hoped for and being the optimistic person I’m, I never gave up in finding a solution. When I enquired what could have caused the disease the answer I got was that it could be hereditary. This didn’t make sense, no one in my family has ever been diagnosed with the disease.

My only hope was to embark on research. I first good news that I got was that this was a very common disease and millions of people are living with it worldwide. This fact hit me as a good omen in my quest for a long-lasting cure.

Let me state this categorically, the fact that I had no medical training background made it hard for me to understand some of the terms. I never gave up and it paid since with time I started to grasp a few things here and there.

The greatest breakthrough in my life was when I learned about IGF (Insulin-like Growth Factor) which is a hormone produced by the liver and plays a major role in regulating blood sugar levels.

Surprising enough is that no medical practitioner will tell you about IGF. Its like they all took an oath on this. They will only prescribe meds that will not treat your condition but rather suppress some symptoms. Whenever you stop taking the meds your condition gets worse, this means that you are more of like a slave to the meds and can’t do without them. As if that’s not enough the meds also have severe side effects.

On the other hand, if you boost the production of IFG in the body this will not only get to the root of the problem but it also has no side effects. There were tonnes of testimonials on patients who managed to reverse diabetes through this method and the desperation I had made me give in to trying it.

In my usual checkup, my condition had improved drastically to an extent that it shocked my doctor. She told me she had never seen anything like it before and to be certain I should seek another opinion on the same.

The reason why this method is not famous despite its effectiveness is due to the fact that the medical industry in conjunction with the pharmaceutical companies, want you to believe that there is no cure for diabetes. The only hope you have is taking meds for the rest of your life. Failure to which your condition will get worse and the immediate possible impact is death. They want to make billions by ensuring that you don’t know anything about IGF.

A few months later I was able to cure my diabetes completely and it is my hope that if there is anyone out there in the same situation I was, you will not lose hope. If it worked for me then it works on you also. You just have to be dedicated to the program and exercise patience.

You boost your IGF by adopting a healthy diet, let no one mislead you. No one will ask you to take any drug or get an injection. The answer is in your diet and you can even get video demonstrations on the various things you should eat and how you should eat them. The best and the only way to beat diabetes is by doing it the natural way.

Click Here to Check out the Diabetes Treatment Method

7 Steps to Health and The Big Diabetes Lie Review

If the statistics by CDC about diabetes are anything to go by then we should be very worried. In the United States alone there are more than 29 million people living with diabetes. In the 29 million, 7 million of them are yet to be diagnosed with the diseases and even more disturbing yet another 57 million is pre-diabetic. It’s no wonder that diabetes ranks as the 7th leading death cause in the US. This epidemic costing the country more than $132 billion each and every year!

Yes, I called diabetes an epidemic. It’s that bad and not only in the US but also abroad. What makes this condition a mystery is due to the fact that little is much known about it both to the medics and patients!

Diabetes starts with no notable symptoms and it’s pain-free. If not detected early in advance the condition gets worse and the body gets weak each and every day. It gets life-threatening thereafter and even hard to manage.

In the early stages of diabetes there usually no symptoms this is the reason why we have millions of people who are pre-diabetic or get to be diagnosed with the disease. This might not always be the case since with time the symptoms start showing. The most unfortunate thing being that by the time the diagnosis is done the condition is usually at a life-threatening stage.

When diabetes reaches stage two and stage five, there are usually severe symptoms and consequences. Examples are permanent vision loss, heart disease, lower limb amputation or even liver dysfunction. Diabetes damage happens slow but severely and that’s why it becomes a major issue if not detected early.

Personally, I was diagnosed with this deadly disease just a few years ago. This hit me as a huge surprise but that was not the only thing that worried me, both my grandfather and uncle all died of diabetes. This made me focus my attention on understanding the disease more and find out a cure that is if there is one.

If by any chance what you seek is an in-depth analysis of the various ways in which you can reverse or cure diabetes then you come to the right place.

Let’s start off by a simple fact, when you have diabetes it’s nearly impossible to lead a normal life. This fact is true but did you know that you can actually increase your chances of reversing diabetes through a simple few steps.

I will walk you through the therapeutic process telling you what is right and what’s not right to do. In this article is the most beneficial 7 steps to health directly from someone who had a firsthand experience. I will also explain to you what it means to be diagnosed with diabetes and in particular type 2.

Today is the day when you learn whether the 7 steps to health are a scam or real. All the benefits and drawbacks shall be discussed here it is!

What you should do as soon as you get diagnosed with diabetes

If you have been diagnosed with diabetes either recently or long ago then you there is no shadow of a doubt you have a clue of how troublesome the aftermath is.

Irrespective of whether you only have impaired tolerance to glucose, have high blood glucose levels, have impaired fasting sugar levels or are simply pre-diabetic. There are a thousand reasons for you to get worried.

If you are healthy but simply have a family member who has been diagnosed by the same, don’t take anything lightly.

Just like cancer, after being diagnosed with diabetes virtually everything changes. The transformation is very stressing too many since most people find it hard to cope up with what is required of them. One slight mistake can be life-threatening.

As if that not enough, after being diagnosed with diabetes you are expected to take meds for the rest of your life. Most of these drugs have severe side effects such as lipohypertrophy and hypoglycemia. There are also incidences where the meds lose effectiveness meaning that you are going to require a stronger dose.

No one will explain to you

I doubt if doctors actually explain what causes diabetes in details to the patient. They only do it in a shallow way giving obvious reasons such as genetic issues, failure to exercise and being overweight. Due to the high risk involved most of these doctors will recommend the meds they know rather than what will work effectively. Well, the major reason behind this is that there is no known medical cure and no doctor will admit this. All they want is the chunk of money you have while at the same time protect the medical license assigned to them.

Let me break down this to you. These doctors will make you slaves to meds that you would be required to take for the rest of your life. There is one thing that should be clear to you with such doctors. Their aim is not to treat you, after all when you get cured they get nothing. It’s so unfortunate how trained professionals can turn someone’s condition into an investment to make profits. Or what else could you call lifetime medication?

Are you sure you want this?

If you don’t want to be a slave to medications for the rest of your life then you should seek an alternative approach on how to handle type 2 diabetes. In this article, I’m going to discuss a product that goes by the name “7 steps to Health”.

 What is this thing they call 7 Steps to Health

This is a method that you can adapt and it helps you cure or reverse the effects of type 2 diabetes in a natural way. No medications are involved.

Is it effective? In the review I will highlight everything there is to know about the product and I will let you decide whether it’s effective or not. Just to be clear of things this is the method I used to reverse the effects of diabetes.

Major features of this product

  • Has 540 pages guiding on nutrition and alerts on the dangers that might arise when you take diabetes meds for long.
  • Gives a 30 days diabetes plan
  • Suits both new patients and patients who have lived with diabetes for a long time
  • Guides on the right and wrong foods to eat as a diabetic
  • Has 7 easy steps in which you can reverse diabetes

This book enlightens patients by giving medical statistics on the various things that happen in the diabetes industry but very little to nothing is known about them. I will share with you the disturbing facts on what causes diabetes, how you can improve the conditions and eventually get cured with time.

Well, there are a lot of myths and misconceptions about diabetes. The least you can do is getting to differentiate between facts and myths. By so doing you will be in a position to make the right decisions.

Max Sidorov- The Book Author

Max Sidorov who happens to be a fitness trainer and nutritionist is the main author.

For a period not less than 5 years Max traveled all over the globe every time seeking an opinion about diabetes from top-notch medical experts. In his quest for information, Max left no stone unturned. His book has virtually everything you need to know about the diseases form dietary options, rested and approved natural remedies and other alternative ways to reverse the effects of diabetes.

Also being the founder of a website that specializes in getting alternative ways on curing of curing diabetes and reducing insulin resistance. In the website, Max brought together various medical experts by the name Dr. Nezhnyi, Dr. Livna, Dr. Harchenko and Dr. Vito. All these doctors have played a major role in the success of this particular website.

The contents of the book

What you need to know about the industry

The great question is, does the pharmaceutical industry mean well for you in the sense that they want you to get cured or are they just there for dig money from your pockets and make tonnes of profits?

Sit back and relax this is a question we are going to answer together. However, I should warn you that, it’s deeper than you think!

Here is the first thing of which I’m confident you know very little about. When it comes to diabetes did you know that the sponsors and the financial industry in support of the campaign are biased? The reason why the only thing you see published in journals is how as a diabetic you can’t do without the meds is due to the simple fact that they want you to believe so.

Here is the reason for this, the industry makes over 300 billion in dollars each year.

So what actually happens is that people in the pharmaceutical industry collaborate with a top-notch publisher who edits and filter anything that isn’t supporting taking meds for diabetes. Selfish, right!? This explains why there is very little written about alternative ways of curing diabetes. The big corporations work together to kill this voice.

Do you still have the same stand about prescription drugs as a cure for diabetes?

A diabetes plan lasting for 30 days

In the entire book, this is by far the crucial chapter in the book. This chapter highlights the various steps you should take so as to reverse diabetes in a period, not more than 30 days.

It is in this chapter where you shall be guided on the various foods that you should eat and those that you should avoid, ways in which you should prepare your meals, amount of exercise you should take in a day and any other lifestyle change if necessary.

Why proper nutrition is important

The main reason why nutrition is considered a crucial thing when it comes to diabetes is due to the fact that poor nutrition might be the reason why you contracted diabetes in the first place.

This is a fact that most people in the medical fraternity don’t want patients to know. The diet you take is the thin line that determines whether you will contract various types of diseases related to the heart, cancer-related or dementia just to name a few. If you eat healthily you will avoid these complications. This fact is backed up by numerous scientific researches.

In the book, Max has stressed on the need to be strict on your diet. If you eat well then you won’t have to worry about a sudden rise in the blood glucose levels, you will also improve the way your endocrine system works, lower levels of bad cholesterol, normalize your hemoglobin A1 levels and eventually reverse diabetes.

What’s not true about diabetes?

Right now diabetes might be an epidemic not only in the US but to the rest of the world, however, this was not the case a few years ago. The numbers were much lower in the past but they exaggerated it.

If the meds were that effective as advertised then the number ought to reduce but this has not been the case. The author of the e-book unmasks all the scams and how greedy the pharmaceutical industry is and the role they have paid in the growth on the number of people living with diabetes.

Well, I don’t mean that all pharmaceutical corporations are evil and are only after making money. However, quite a significant number of them are that way. The same can be said about doctors. They have just been trained when at medical school the meds to prescribe someone has been diagnosed with diabetes. They have also been trained to believe that diabetes has no known cure rather than meds that you should take for the rest of your life.

Is there an alternative way to cure diabetes?

The truth is, as of the moment there is no known medical or drug that can completely cure diabetes.

When you take the meds they will only reduce the adverse effects and symptoms of diabetes. This will make you feel somewhat better but it will only be for a while since after a while the symptoms will kick in yet again. Meaning that you have to take the meds prescribed meds for the rest of your life.

In the medical world, it is illegal to even mention anything about natural cures. Doctors are trained to believe that its only meds that can make someone feel better.

In the 7 steps to health e-book, you will get every information on the various ways in which you can cure diabetes naturally. There is very little written about these methods and I have discussed above in details why this is the case.

The alternative way

If you want to get better gather all the information there is about the disease. In this case, if you want to know whether there is an alternative way to cure diabetes the only place you can get such kind of information is on books. Most of the things written online are corrupted and can’t be trusted.

The book by Max Sidorov is more of a comprehensive guide that contains more than 500 pages. In the book are scientific facts, ways to manage insulin and glucose levels. Everything is done all naturally. In other words, this is the alternative method you have been seeking.

How to go about it

Here is a way in which you can completely cure diabetes.

The 7 steps to Health

The information on this particular E-book gets updated every now and then to incorporate new scientific findings. Every brain that has helped in compiling the E-book has a better understanding of diabetes as a condition than most doctors. Every method highlighted has been tested and its inclusion only means that it works.

Unlike most products which fail to deliver, the 7 steps to health always deliver its promises. However, there should be a dedication and willingness to be guided on your side.

Natural solutions

The main reason why most people these days don’t want the medical option is the fact that they are to take meds for the rest of their lives and for those with insulin deficiency take insulin shots. The meds are only a short-term solution. In the long run, they shall become less effective.

As you shall get to see the 7 steps to health gets into the root of the problem and not only treats the symptoms of diabetes. And, everything in the E-book is all natural, this means that you want your body with chemicals and all the methods are implemented at the comfort of your home.

A bonus you didn’t expect

If you follow the steps wholeheartedly the, least assured that with time you shall reverse type 2 diabetes. That’s not all, as an additional benefit you shall also develop a healthier metabolism system and in the process reduce to nearly zero any chance of getting any other chronic diseases.

Some of the diseases that you shall avoid include cancer, chronic inflammation, stroke, nephropathy, dementia, Alzheimer’s and retinopathy just to name a few.

Easy access

Unlike other products which you have to wait for them to be delivered on your doorsteps, with 7 steps to health once your payment is processed you will get access to the product immediately.

I can assure you that this is a real deal and there is no better way to get started than having the 540 pages E-book downloaded on your Smartphone, computer or tablet.

Guarantees a complete refund

There is no risk involved when you purchase the 7 Steps to Health and the Big Diabetes Lie. This is due to the fact that, if by any chance you would like a refund, you can get it within 60 days. That is if you give a legit reason why you would like to be refunded.

I know for a fact that it’s very stressing to handle and treat diabetes. Give this product a trial guaranteed that it will not disappoint.

Easy to navigate

Unlike other guides, this particular one is not complicated. They are clear on everything including what would be required of you. There will be no need for a dictionary since everything is clear and easy to understand.

Everything works

This guide is not trial an error. Diabetes on its own is disturbing enough and gives no room for mistakes. The brains behind 7 Steps to Health are aware of all these and that’s why they came up with a product that based on facts and not guesswork.

Once you get the product there will be nothing for you to guess. Everything is laid out clearly and hence the slogan clarity and simplicity.

You will be enlightened about everything you need to know about diabetes including the details that the medical fraternity has worked so hard to hide. If you implement the guides into your life everything will start falling in place. There will be no need for insulin shots and eventually you shall be cured of diabetes.

Cons of the 7 Steps to Health

Let me make this clear right at the beginning. It’s not going to work like magic. There are changes that you must implement in your life for this guide to work. Failure to do so, this product won’t provide a short-term nor long-term solution for your diabetes!

The response time to the guide varies. In some people, it’s going to respond fast whereas in others it will take time. Irrespective of all these ensure that you stay focus and dedication to the course.


The 7 Steps to Health guide gets into the root cause of the problem understanding categorically how living with type 2-diabetes can make someone feel so helpless. Most people who have used the product have actually confessed that it actually works. Get this product today least assured that it isn’t a scam.


The 16 Best Foods to Control Diabetes

Any diabetic will tell you that the hardest thing to do is deciding the kinds of foods that they should eat so as to remain healthy and maintain stable blood sugar levels.

The goal of every diabetic is to ensure that they maintain their blood sugar levels at a rate that can easily be controlled.

Well, other than working on maintaining stable blood sugar levels it is also very important to ensure that you take foods that which will help you reduce the risk of contracting heart diseases.

The following are some of the best foods safe to the consumer by people with both type 2 and type 1 diabetes.

  1. Fatty Fish

Fish and in particular the fatty fish happens to be the healthiest food you can ever consume.

Examples of fatty fish include herring, salmon, mackerel, anchovies, and sardines. All these fish are rich in the very crucial Omega-3 fatty acids as well as EPA. All these components are essential for people living with diabetes.

Omega-3 fatty acids are particularly useful since it reduces the risk of contracting stroke and other chronic heart diseases.

Fish are also rich in proteins and in this case proteins of the highest quality this will make you full and in the process increase your body metabolic rate.

My verdict on this is that the omega-3 fatty acids play a major role in preventing chronic diseases associated with the heart as well as reduce inflammation.

  1. Leafy Greens

Vegetables are relatively low when it comes to calories but have a very high nutritious value.

Carbs have an adverse effect on the body’s blood sugar levels and leafy greens happen to be low in this component.

Examples of good sources of leafy greens are kale, spinach you can also add in any other source but these two are the major ones and are the main source of minerals and vitamins.

One the studies actually indicated that when you increase your intake of Vitamins C, chances are that you will reduce your fasting blood glucose levels and inflammation. This is particularly useful if you have high blood pressure or type 2 diabetes.

That’s not all when you consume leafy greens, you will be adding zeaxanthin and antioxidants lutein in your body.

Most diabetic people eye problems, consuming leafy greens ensures that your eye is protected from cataracts and macular degeneration.

My verdict: as a diabetic you should increase your intake of green leafy vegetable to get vital nutrients and antioxidants which help prevent chronic diseases and eye problems a very common issue among the diabetic.

  1. Cinnamon

There is no shadow of doubt in the fact that cinnamon is one very delicious spice and rich in antioxidants.

Studies have actually indicated that you can lower your blood glucose levels and increase insulin sensitivity by consuming cinnamon.

These studies measure the hemoglobin A1c in the body for a period of 3-4 months so as to determine the average blood glucose levels of the test subjects.

In one study where people with type 2 diabetes were used as test subjects. Those who actually took cinnamon for a period of 90 days showed a significant reduction in the hemoglobin A1c levels when compared to the control group.

In an analysis that included 10 studies, it was found that cinnamon plays a major role in lowering levels of bad triglyceride and cholesterol in the body.

There is, however, no significant evidence to support the fact that cinnamon actually has health benefits to the adolescents living with type 1 diabetes.

You should, however, limit the amount of cassia cinnamon you take to at least one teaspoon in a day.

You should however not take coumarin in high doses since it’s linked with serious health issues.

This is not something that you should worry about is you take cinnamon after all true cinnamon has little to no coumarin.

My verdict on this is that so as to improve your blood glucose levels, increase insulin sensitivity, lower levels of bad cholesterol and triglyceride in the body then you should consider increasing your intake of cinnamon.

  1. Eggs

If you want to say full for a long time while at the same time get essential nutrients then the best choice to go with is eggs.

Most diabetic people are at the risk of developing heart complications, well if you consume eggs you will reduce the risk of contracting a heart disease by a significant percentage.

When you take eggs you will also decrease inflammation in your body, increase insulin sensitivity, increase levels of good cholesterol while at the same time reduce bad cholesterol.

One of the studies actually showed significant evidence supporting the fact that when you consume at least eggs in a day there will be improvements in your blood glucose levels as well as cholesterol levels.

You will also be providing your body with antioxidants, zeaxanthin, and lutein all which helps in protecting the eyes from any chronic disease.

It is also important to note that the most nutritious part of the egg is the yolk rather than the white part.

My verdict: Eggs you will help you stay full for long, give protection to your eyes, help maintain stable blood glucose levels and reduce the risk of contracting chronic disease an issue very common with people with diabetes.

  1. Chia Seeds

This is always a healthy option if you are diabetic. These seeds are high in soluble fiber and low in carbs.

Whereas you get 11-12 g of carbs in a serving of chia seeds the same will give you 28grams of fiber. This fiber will help you maintain stable blood glucose levels.

You can also consume chia seeds as a way to reduce weight. The high fiber ensures that you stay full for long meaning that you won’t have to eat every now and then. The fiber also slows down the absorption of calories in the body.

On top of all that, Chai seeds also help in reducing blood pressure as well as inflammatory in the body.

My verdict: when you consume chia seeds you will get high fiber content, low carbs and it will decrease your blood pressure as well as inflammation.

  1. Turmeric

This being a spice contains an ingredient by the name curcumin that plays a major role in lowering inflammation, blood glucose levels and reduces the risk of contracting chronic heart disease an issue very common among the diabetic.

As we all know, most diabetic people are prone to kidney problems. Curcumin an active ingredient in turmeric helps in improving your kidney health.

You should however not consume turmeric on its own since curcumin is not absorbed effectively. To boost the absorption consume it with black paper.

My verdict: Curcumin is an active component in turmeric that plays a major role in reducing blood glucose levels, inflammation while at the same time reducing the risk of contracting kidney and heart chronic diseases.

  1. Greek yogurt

When it comes to a dairy choice a Greek yogurt is always a healthy option. Greek yogurt contains probiotics which help in maintaining stable blood sugar levels and reducing the risk of contracting a heart disease.

Studies have also shown significant evidence supporting the fact that consuming Greek yogurt helps in improving our body composition and weight loss which is a major issue among people with diabetes.

This is highly attributed to the high calcium content g and CLA (Conjugated Linolic Acid). In a serving of Greek yogurt, you will only get 6-8g of carbohydrates. This is low compared to the normal conventional yogurts. This yogurt is also high in proteins and this ensures that you stay full for long and in the process helps in promoting losing excess weight.

My verdict: when you take Greek yogurt this will help you manage your weight, maintain controlled blood sugar levels and reduce the risk of contracting chronic diseases.

  1. Nuts

Nuts are not only delicious but are also nutritious! Almost all types of nuts are high in fiber and low in carbs.  The following is a list of the number of digestible carbohydrates in a single serving various nuts.

  • 4 grams in Brazil nuts
  • 6 grams in almonds
  • 7 grams in cashews
  • 2 grams in hazelnuts
  • 2 grams in pecans
  • 5 grams in pistachios
  • 2 grams in walnuts

Studies have also indicated that if you consume nuts on a regular basis this will help reduce levels of inflammation, blood glucose levels and LDL and HbA1c levels.

One of the studies that used people living with diabetes as test subjects were asked to include 30g of walnuts as part of their day to day diet for a period not less than 1 year. Notable weight loss was detected, reduction of insulin levels in the body and the body composition changed for the better.

Research has shown that high insulin levels are the major reason for increased cases of cancer and Alzheimer’s disease.

My verdict: there is no shadow of a doubt that nuts are always a healthy option for you as a diabetic. They are low in carbs, helps in reducing blood glucose levels, LDL levels as well as insulin levels.

  1. Broccoli

This is a vegetable and highly recommended for its nutritious value. In ½ a cup serving of broccoli that has already been cooked there are 27 calories and only 3g of digestible carbohydrates. There are also other essential nutrients such as magnesium and vitamin C.

Recent studies have shown that consuming broccoli helps in lowing levels on insulin in the body and in the process ensures an efficient metabolism one that is free from any harmful free radical.

You will also get a good share of zeaxanthin and lutein when you consume broccoli all which helps reduce the risk of contracting eye problems an issue very common among the diabetic.

My verdict: broccoli happens to a very nutritious vegetable one that is low in carbs and calories. Always a healthy option for a diabetic!

  1. Extra-virgin olive oil

This is particularly beneficial for the health of your heart. Extra- virgin olive oil contains monounsaturated fat in particular oleic acid that helps increase levels of good cholesterol and triglycerides. The levels of the two are usually very low for people living with diabetes.

An analysis was done on more than 32 studies all which studied various types of fats. In the analysis, it was found that it was only olive oil that showed significant evidence in helping reduce the risk of contracting a heart disease.

When you take olive oil you will also get polyphenol which is an antioxidant that helps reduce inflammation, reduce levels of bad cholesterol, and reduce the burning sensation as a result of oxidation in the process reducing blood pressure.

Unrefined olive oil retains all the essential nutrients and is a strong antioxidant. Don’t just buy any oil, see to it that you purchase it from a reliable source. There have been reported cases of some extra-virgin olive oil being mixed with other cheaper oils affecting the quality.

My verdict: pure olive oil is rich in oleic acid that helps in regulating blood pressure and reducing the risk of contracting chronic heart diseases.

  1. Flaxseeds

Flaxseeds contain insoluble fiber high in lignans that help reduce chances of contracting chronic diseases and helps in maintaining stable blood sugar levels.

A study that used people with diabetes as test subjects found that after administering flaxseeds to the patients for no less than 12 weeks there was a significant improvement in levels of hemoglobin A1c.

Yet another study showed that consuming flaxseeds helps in lowering chances of getting a stroke, and helps in blood clotting highlighted as a major issue in people living with diabetes.

The fiber in flaxseeds increases insulin sensitivity helps in smooth bowel movements and will make you feel full for hours.

It is important to note that our bodies are not designed to absorb flaxseeds as a whole. You can either grind the seeds yourself or purchase grounded ones in your local store. Avoid contamination by covering it tightly so as to prevent it from being rancid.

My verdict: consuming flaxseeds helps in reducing inflammation, reduce blood glucose levels, increase insulin sensitivity and prevent chronic heart diseases.

  1. Apple cider vinegar

Though made from ripe apples, the sugar content in the fruit is fermented to acetic acid. This means that in one tablespoon of apple cider vinegar you will only get 1g of carbs.

That’s not all, you will also lower your fasting blood glucose levels and increase insulin sensitivity when you consume apple cider vinegar. Be sure to include it as a component in other meals so as to reduce chances of a spike in the blood glucose levels by 20%.

You will also have smooth bowel movements as well as ensure that you stay full for longer. With an exemption, if you have a condition known as gastroparesis relatively common in people with type 1 diabetes.

When including this spicy vinegar in your day to day diet, start off by mixing a tablespoon of it in a glass full of water the increase gradually.

My verdict: helps you stay full for long, increase insulin sensitivity and lower blood glucose levels.

  1. Strawberries

Anthocyanins are the antioxidant responsible for the red color in strawberries. This compound is responsible for the reduction of insulin and cholesterol in the body. Consuming strawberries also helps in improving blood glucose levels reducing the risk of contracting type 2 diabetes.

In a cup, you will get 49 calories, 3g of fiber and 11g of carbs. Strawberries are also a great source of vitamins C and acts as an anti-inflammatory agent in improving heart health.

My verdict: I highly recommend that you make strawberries part of your day to day diet. They are low in sugars and its anti-inflammatory properties play a major role in improving the health of the heart.

  1. Garlic

Garlic is a spice known to reduce inflammation, levels of bad cholesterol and blood glucose levels for people diagnosed with diabetes and in particular type 2.

Studies have also shown garlic to help in reducing blood pressure for up to 10 points when consumed over a long period of time.

In one garlic clove in the raw form, you will get 1g of carbs and 4 calories.

My verdict: on consuming garlic you will lower your blood sugar levels, reduce inflammation, levels of bad cholesterol and lowers blood pressure for people living with diabetes.

  1. Squash

In winter squash comes in varieties and include butternut, acorn, and pumpkin. Common types of this vegetable are Italian squash and zucchini.

Just like most other vegetable squash is rich in antioxidants with most being high in zeaxanthin and lutein all which helps in protecting against macular degeneration and cataracts.

There lacks enough research on a human to support the fact that squash helps in reducing blood glucose levels but the few done have supported this fact.

My verdict: both winter and summer squash have antioxidants that help in lowering blood sugar levels and increasing insulin sensitivity.

  1. Shirataki noodles

These noodles are always a healthy option for every diabetic. It is high in fiber (glucomannan) and this helps in weight control.

Shirataki is a native Japan plant and is known to lower the levels of hunger ensuring that you stay full for longer. When consumed over a long period of time it will also help in the health of the heart, reduce blood sugar levels and helps in body metabolism.

When cooking these noodles ensure that you rinse them well and cook for several minutes.

My verdict: the fiber content helps in ensuring that you stay full for longer as well as maintain stable blood sugar levels not forgetting lowering levels of bad cholesterol in the body.


When your blood glucose levels are unstable you are at a risk of contracting other diseases.

However, if you eat food that will help you maintain stable blood glucose levels, prevent inflammation and increase insulin sensitivity this will reduce all the complications that might arise.