Category: Diabetes & Complications

Natural Ways to Prevent Diabetes – Healthy and Balanced Diet for Diabetics

How to Control Diabetes Naturally

Overview

There are many natural ways to prevent getting diabetes, you need to be a little alert in selecting the food you are having routinely. It doesn’t matter if you have type 1 or type 2 kind of diabetes, you might gain, lose or maintain your weight, but it becomes most important to choose a healthy food and not the usual crap. If you take healthier food, than you lower the risk of getting diabetic. But every one doesn’t agree as each person has a unique taste and liking and disliking, one food might be good for one and bad for another. Today we are going to discuss general foods that can help in preventing diabetes. So choose a diet after consulting your doctor, only then you can save yourself from getting diabetic.

Natural Ways to Prevent Diabetes

Select Healthy Carbohydrates:

  • All carbs influence the glucose level of the body. Select the foods that have healthy carbs. Some of the foods that can join you in general are whole grains like brown rice, white oats and buckwheat. Fresh seasonal fruits and vegetables, pulses like beans, lentils and chick peas, dairy products like unsweetened yogurt and milk.
  • Also keep another thing in your mind, to some diets that should be avoided like the foods that have low fiber in them like white bread, white rice and highly processed cereals. If you still feel perplexed while choosing, look at their labels before you buy them, check the ingredients, foods with fiber are in and avoid all other foods that have low fiber content.

High Fiber Diet

Eat Less Salt:

  • When you consume lots of salt, you run the risk of getting high blood pressure, which enhances the chances of getting heart disease and a stroke, might prove fatal for you. If you already are suffering from diabetes then you are more at risk of having a stroke.
  • Set a limit, not exceeding 6g (1 teaspoonful) a day. Mostly the food packages have their labels on them, better do the checking before you buy it. If you are cooking yourself, you can have a keen eye on how much salt are you putting in your dishes? You can also become creative by adding different herbs and swap salt with something that enhances the flavor of your dishes.

Avoid Meat products:

  • If you are having non-vegetarian food or you are habitual to, you have to set a limit or quit it completely as all kind of meat is related to cancer in one way or the other. Try swapping the meat with pulses like beans and lentils, which are rich in having fiber and don’t affect your blood glucose level too much and keeps your stomach in a hunky dory position. Try eating the herbs that have omega-3 fatty acids that protect your heart. Get vegetarian diet, it will also keep you fit & fine.

Eat more Fruits and Veggies:

  • Enhance your diet by eating more green veggies and fruits which can be eaten as snacks, whenever you feel hungry. This will get you more vitamins, minerals and fiber that is required by your body to stay fit & fine.
  • Fruits are sweet but contain natural sugar which is never harmful.
  • The whole fruit is great for everyone, even if you have diabetes.
  • As their juices do contain some added sugar, so better eat the fruit in its raw form.
  • Keep eating fruits all day long, don’t eat them in excess in one go.
  • It will keep your body satisfied and in a enthusiastic manner.
  • If you are already diabetic, choosing a diet gets tough that will help in keeping your diabetes in control.
  • However it is more important to eat foods that don’t allow diabetes to raise its ugly head.
  • Here are some of the foods that help in keeping your diabetes in check, type 1 or type 2, doesn’t matter.

Fruits and Veggies for diabetics

Choose healthy Fats:

  • Everybody needs some fat to provide energy to the body to do any physical activity, but there are bad fats too that harm the body in different types.
  • Healthier fats can be found in foods like unsalted nuts, seeds, avocados, olive oil, grape seed oil and sunflower oil.
  • Some of the saturated fats can enhance the amount of cholesterol level in your blood; and cause the risk of some heart problems.

Such fats can be found in animal products like:

  • Red & processed meat
  • Ghee
  • Butter
  • Lard
  • Biscuits, cakes, and pastries.

Healthy Tips

  • It’s a wonderful idea if you never use any oil in your cooking, try grill, steam or baked different foods. Try this idea at least once, if like it tell others and let’s make this world a better place to live & enjoy.
  • I know cutting sugar is an uphill task initially, so some needs to be done when cutting the sugar intake as ‘longest journeys begin with a single step.’ You can try some sugar free sweeteners that are available in the market, but keep their number getting gradually less.
  • Tea and coffee without sugar also tastes the same. When you quit sugar, you can take care of your blood sugar levels in a perfect manner and help manage your weight too. If your dietary treatment requires these sweeteners to maintain your hypos, have a discussion with your doctor before leaving these sweeteners.

Quit Boozing:

  • Alcohol has lots of calories and is too dangerous if you already have diabetes quit all the things that have a tinge of alcohol in them. If you are habitual and find difficulty in giving up, try leaving it with getting actively involved in doing something else, play a game or get involved in any activity you love, just remain busy.
  • I know initially you might get tense, but give a break into your company of old friends, the binge drinkers, but think positive and a strong will power will give you lots of benefits in the long run, you will have more fun and your economic blues will also wither away and you can have lots of fun, thus making your family have more fun with you.
  • Alcohol can make hypos to happen regularly. So better say no when anybody asks you to give him/her company, which should be heard by everybody around you, in a loud & clear way.
  • You ought to follow the above mentioned natural and organic foods (fruits & veggies) to prevent, if already exist, then ways on how to control it in a natural way. But it will be much better if you take the advice of your doctor before proceeding.

Significant Health Benefits and Uses of Cinnamon

Overview

Cinnamon is an extremely delicious spice. It has been known  for its strength of possessing medicinal properties since ages. Even modern science also confirms it. It is made from the bark of a tree called Cinnamomum. It is used since the ancient times in Egypt and was very rare and served as a gift to the kings & monarchs that were the rulers in those times. But now it has become quite cheap and is available in every nook & corner of this planet.

Health Benefits of Cinnmon

There are 2 types of cinnamon;

Ceylon Cinnamon

  • Also called the true cinnamon.

Cassia Cinnamon:

  • The usual cinnamon which people use it in their daily cooking without knowing it’s benefits.

What is Cinnamon?

  • Generally it is made after cutting the stems of Cinnamomum tree.
  • It is found in the inner bark of this tree and all wooden parts are removed.
  • It is left alone to get dry.
  • It’s bark roll into curls and are called cinnamon sticks.
  • These sticks are grind to form cinnamon powder.
  • It has a unique and distinctive smell and has an amazing flavor due to it’s oily condition that carries a compound known as cinnamaldehyde.
  • This very compound has  powerful effects on health of the body and in maintaining metabolism.

Cinnamon is a Rich anti-oxidant

  • Free radicals are known to cause oxidative damage to your body, cinnamon carries anti-oxidants called polyphenols that help in butchering the free radicals.
  • All the spices were studied to know their strength in having anti-oxidantal powers and cinnamon was a clear winner.
  • It was found to be better than super foods like oregano and garlic.
  • It is so strong that it can also be used as a food preservative.

Significant Health Benefits and Uses of Cinnamon

Significant Health Benefits and Uses of Cinnamon

1.Protects against heart diseases:

  • Heart attack is the most common disease, killing pre-maturely millions every year around the globe.
  • People who have type 2 diabetes; just 1 gram (half a teaspoon) of cinnamon per day is enough to control it.
  • It reduces the levels of total cholesterol, bad LDL cholesterol and triglycerides and keeps the level of good cholesterol stable.
  • A recent study was conducted on how much cinnamon is needed to regulate these controls, it was found to be mere 120 mg a day was more than sufficient.
  • It has also shown to lower blood pressure in animals.
  • All these factors reduce the risk of getting a heart attack or any other heart related disease.

Cinnamon is anti-inflammatory:

  • Inflammation is incredibly important. Cinnamon strengthens your immune system so that your body can fight off all the infections and repair the tissue damage.
  • Inflammation can become dangerous if it is chronic and works against the body’s own tissues. This is where cinnamon steps in, research shows it to have anti-inflammatory properties.

Helpful in Controlling Diabetes

  • Cinnamon has the properties that reduce the high level of sugar present in the blood.
  • The glucose that enters your body after every meal you consume, cinnamon decreases it.
  • It interferes with a large number of digestive enzymes.
  • This process lowers the pace of carbohydrates that are present in your digestive canal.
  • A compound that is present in cinnamon plays the role of insulin on the cells.
  • This process does enhance the glucose uptake in your cells, but still it acts much slower than insulin acts.
  • A research was conducted and it was found that cinnamon can reduce the level of sugar in blood from 10% to 29%.
  • The dose of cinnamon should be correct, from 1 to 6 grams a day is enough.

Helps improve the Nervous System

  • Cinnamon can eradicate a diseases related to brain cells, when they are not functioning normally.
  • For example, called all the neurodegenerative disorders.
  • Parkinson’s and Alzheimer are also sorted out with cinnamon’s help.
  • There are 2 compounds present in cinnamon blocks the buildup of a protein known as tau in the brain that are the hallmark of Alzheimer’s disease.
  • In a research conducted on the effects of Parkinson’s disease in mice, cinnamon did help in saving neurons, neurotransmitter levels are normalized and enhances motor function but more research is going on it’s effects on human brains.
  • These effects need to be studied further in humans beings.

Safe guards you against Cancer

  • Cancer is a dreadful disease that no one wants to get infected affected with. No one is ready to discuss it’s symptoms with anyone, and the public comes to know when it reaches a drastic stage, turning fatal.
  • It is characterized by enormous cell growth. Cinnamon has the talent to stop this production.
  • It plays the role of a thing that reduces cell growth and causes hiccups in the formation of blood vessels in tumors and is toxic to the cancer cells, means kill them all.
  • A study was conducted on mice to find it’s effects on colon cancer, showing it to be a potent activator of detoxifying enzymes present in the colon section, thus stopping the growth of cancer.
  • Further studies also showed the same effect in human colon section.

Saves human bodies against fungal, bacterial & viral infections:

  • One of it’s main ingredients, Cinnamaldehyde helps in fighting against various infections. Cinnamon helps in cleaning the respiratory tracts which gets blocked by fungus.
  • It also hinders the growth of certain bacteria like Listeria and Salmonella
  • The study which was conducted to know how much it did affect the fungus and bacteria is still midway and it needs to be completed at the earliest.
  • But it’s microbial effects have shown the safe guarding effects from tooth decay and strips down the bad breath.
  • Cinnamon also protects you by enhancing the sensitivity to the hormones of insulin and growth of HIV virus.
  • Its combats the growth of HIV virus especially against HIV-1 the most usual strained virus found in humans.

Note

  • Do not eat it in excessive quantity otherwise you will need to face the music as it has lots of side effects.
  • Both the type of cinnamon’s doesn’t possess the same qualities.
  • Just stick to buying the Ceylon type; you can use the Cassia variety too, but in tiny doses only to reap in the maximum benefits. It’s the best spice on the planet Earth.