Diabetes

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.

Purpose

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

Results

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.

Risks

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.

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

It’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

Tart 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

Peaches 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

You 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

They 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.

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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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!

10. 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.

11. 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.

12. 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.

13. 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.

14. 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.

15. 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.

16. 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.

Conclusion

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.

You get diagnosed with high blood glucose when the body fails to effectively transport glucose to the cells from the blood.

If not treated early enough this automatically leads to diabetes.

In a study published in 2012, if their statistics are anything to go by then approximately 12-14 adults in the US have type 2 diabetes. As if that’s not disturbing enough 37-38% are classified as being pre-diabetic.

Let me break that down for you. Over 50% of adults in the US either are pre-diabetic or have diabetes.

The following are some of the ways in which you can naturally lower your blood glucose levels:

1. Regular exercise

If you exercise regularly you stand better chances of increasing your insulin sensitivity and reducing weight.

An increase in insulin sensitivity means that the body cells will respond effectively to change in glucose levels.

Regular exercise also ensures that the body makes use of the glucose in the blood for muscle contraction.

You should, however, ensure that you keep track of your blood glucose levels if you have problems controlling it. A routine check ensures that you monitor how your body responds to various exercises.

The best form of exercise to adapt are brisk walking, weight lifting, biking, running, dancing, swimming and hiking just to name a few.

Summary: when you exercise you will be increasing insulin sensitivity while at the same time helps the body makes use of the glucose in the blood.

2. Control the number of cabs you take

Basically, when we take carbs they are broken down into glucose that is later moved into the body cells by insulin.

If you take way too many carbs this means that there will be more glucose to be transported to the body cells. If you have a problem with insulin this will result in a rise in the blood sugar levels.

Well, according to the ADA (American Diabetes Association) it is actually possible to control your intake of carbs. The most recommended way is using an exchange system.

An exchange system guides you on how to plan for your meals in an appropriate way. A well-planned diet allows you to maintain controlled blood sugar levels and prevent a spike in the blood glucose levels.

This is both a short-term and long-run solution.

Summary: carbohydrates are broken down into sugar; if you reduce your intake of carbs this will help you control blood sugar levels.

3. Take more fiber

Including fiber in your day to day diet slows down the digestion of carbohydrates. This in return prevents a sudden rise in the blood glucose levels. However, different types of fiber react differently.

Basically, there are two types of fiber that are: soluble fiber and insoluble fiber. Both fibers are essential but in particular soluble fiber has proved to lower blood glucose levels.

Fiber is not only useful for people living with type 2 diabetes but types 1 diabetes as well. Examples of foods rich in fiber include fruits, legumes, vegetables, and whole grains.

In day women are recommended to take approximately 25g of fiber whereas men should take 38grams. Well, that’s a ratio of 14g for 1000 calories.

Summary: food rich in fiber helps in fiber helps in controlling blood sugar levels with the most effective form of fiber being soluble fiber.

4. Drink plenty of water

Did you know that if you drink plenty of water this can help maintain your blood sugar levels? Well, now you know. Other than ensuring that you stay hydrated, drinking enough water helps the kidney excrete excess sugars in the blood in the form of urine.

Studies have been done to support this and actually found enough evidence supporting the fact that people who drink more water have a less likelihood of getting a spike in the blood sugar levels.

Never substitute water with any drink since water is pure yet other beverages might have preservatives and sugars that might raise your blood glucose levels.

Summary: water not only enables you to stay hydrated but also helps in reducing blood glucose levels.

5. Portion control

Take caution on the number of calories you take in a day is famously known to help in shedding off excess weight. By controlling your body weight you will also be managing your blood glucose levels and even reducing the risks of contracting type 2 diabetes.

By monitoring the portion you take ensures that you keep your calorie count in check and as a result prevent a spike in the blood sugar levels.

Tips on how to monitor the portion you take:

• Measure or weigh the portions
• Serve in a small plate
• Avoid eating in restaurants
• Lead the labels and take not of the servings
• Have a personal food journal
• Most importantly eat slowly.

Summary: if you control the portion of serving that you take you will also be regulating your blood glucose levels.

6. Low GI foods

Glycemic index measures how our blood sugar responds after consuming certain food substances.

Studies have actually shown that people who eat foods with a low glycemic index stand better chances of developing stable blood sugar levels both in the short run and in the long-run for both type 2 and type 1 diabetes patients.

As much as the glycemic index play a major role in maintaining stable blood glucose levels, the portion you take also matters.

Examples of foods with a low glycemic index include meat, eggs, seafood, oats, barley, lentils, beans, sweet potatoes, legumes, corns, fruits, yams and vegetables that are non-starchy.

Summary: to manage your blood sugar levels take foods with a low glycemic index on top of that you should control the number of carbs you take on a meal.

7. Reduce stress

In the modern generation, we can’t totally avoid stress. The least we can do is control it. Well, if you have an issue with your blood sugar levels then this is something you should consider.

When you are stressed, the body produces cortisol and glucagon hormones all which cause a rise in the blood glucose levels.

You can actually reduce your stress by exercising, meditation and relaxation. This is like killing two birds with one stone since you will also be regulating your blood glucose levels.

Yoga being a relaxation method not only helps you reduce blood glucose levels but also increases insulin sensitivity.

Summary: when you control your stress levels by relation methods or exercising you will also be lowering your blood glucose levels.

8. Keep track f your blood glucose levels

If you keep monitoring your blood glucose levels then it will be easy to manage and control it.

For instance: by monitoring your blood glucose levels you will be in a position to determine how your blood sugar level reacts to different foods, a certain exercise or medication.

For efficiency, measure your blood sugar levels after meals. This will help you keep track of the foods that are healthy for you as a diabetic and those that you should avoid.

Summary: by keeping track of your day to day blood sugar levels it will be easy for you to keep it under control. This is simply due to the fact that you will be in a position to know the various foods and medications that keep your blood sugar levels at its low.

9. Get quality sleep

When you have quality goodnight sleep you always wake up happy and feeling refreshed. This should be the case since if you have unhealthy sleeping habits this is most likely to affect your blood glucose levels as well as insulin sensitivity.

When you don’t get enough sleep this will affect your growth hormones and increase levels of cortisol. All of these hormones play a major role in ensuring that the body maintains controlled blood sugar levels.

And, good sleep is about both quality and quantity. Sleep for enough hours to give your brain sufficient time to rest.

Summary: quality sleep helps the body to control blood sugar levels. Your body metabolism also needs enough sleep so as to function effectively.

10. Increase your intake of magnesium and chromium

Studies have shown that high blood glucose levels are linked to a deficiency of micronutrients. Examples of these micronutrients are magnesium and chromium.

When fats and carbs are being broken down, chromium is needed so as to help keep the blood sugar levels in a controllable state. If you lack chromium your body could become intolerant to carbs.

There has been a heated debate on whether chromium helps in maintaining controlled blood sugar levels in the long run. Different studies contradict when it comes to this fact.

Examples of food rich in chromium are egg yolk, coffee, whole grains, nuts, meat, broccoli, and beans.

Magnesium, on the other hand, has enough evidence to support the fact that it helps in lowering blood sugar levels. In fact, if you take foods rich in magnesium you will reduce the chances of being diagnosed with diabetes by 47%.

Examples of foods rich in magnesium are dark leafy green, dark chocolate, whole grains, avocados, bananas, fish and beans.

Summary: if you take foods rich in magnesium and chromium you will reduce the chances of contracting diabetes by a very high percentage.

11. Apple cider vinegar

By consuming apple cider vinegar you will have reduced your fasting blood glucose levels. This is so since it directly decreases the production in the liver while at the same time increasing the need for this glucose in the cells.

This particular brand of vinegar is also known to increase insulin sensitivity. You can make it part of your diet by adding it to your salad or drinking it directly from water.

If you are on any form of medication please consult with your doctor.

Summary: this spice should be part of your day to day diet due to its basic property of lowering blood glucose levels.

12. Cinnamon extracts

Cinnamon increases insulin sensitivity by reducing its resistance in the body cells! Studies have actually indicated that cinnamon can lower your blood glucose levels by 29%.

This is so since it slows down the breakdown of carbohydrates. There have also been instances where cinnamon acts as insulin but works relatively slow.

The ideal recommendation is 1-6 grams in a day. Don’t exceed this limit since this can prove harmful.

Summary: cinnamon will increase insulin sensitivity as well as decrease the fasting blood glucose levels.

13. Berberine

This is a natively Chinese herb and has been known to treat patients with diabetes for more than a century.

This is so since it helps in lowering blood glucose levels as well as facilitates the breakdown of carbohydrates to energy.

There has not been enough research to verify how this herb works but there are enough testimonials showing that it works.

There are however reported minor side effects such as abdominal pain, flatulence, diarrhea, and constipation.

Summary: berberine will help you lower your blood glucose levels with minor side effects on the digestion.

14. Fenugreek seeds

These seeds are high in soluble fiber that plays a major role in controlling blood glucose levels.

Fenugreek also helps improve body glucose tolerance. You can actually make it part of your day to day meal by adding it to already baked foods. It is 100% safe and has no side effects.

Summary: if you are diabetic or pre-diabetic then you should consider trying out fenugreek seed. They have a proven track record to reduce blood sugar levels and increase insulin sensitivity.

15. Lose weight

If you have a healthy weight then it will be easy to manage your blood sugar levels. In fact, if you are in shape there are very minimal chances that you will be diagnosed with diabetes in the first place.

If you reduce your body weight by 7% you are actually reducing your chances of getting diabetes by

Exercise to shed off excess weight from waistline downwards. It works in both men and women.

Summary: lose excess weight and there is a very little chance that you will get diabetes.

Conclusion

Before adopting anything it is advisable that you first consult with your doctor. This is so as to avoid a negative reaction to the diabetes meds you might already be taking.

With the 15 natural ways in which you can treat diabetes, I don’t see any reason why controlling blood sugar levels should be a problem for you.