By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

So, you just returned from your check-up with your doctor, where you’ve been told, “You’ve got diabetes”, or “You are pre-diabetic”.

Now what? So many diets out there, so much advice. Where do you turn? When you ask your doctor what to eat and not eat, he just shrugs and says, “Eat less sugar.”

It’s confusing, befuddling and a little scary. You want to get your health on track. What do you eat? What do you NOT eat?

Let me help you.

For starters, Type 2 diabetes is one of the world’s most preventable diseases. And what’s more, studies show Type 2 diabetes can be more easily reversed than originally thought—and many people are really doing it—and you can too.

According to this study done in Scotland in 2019 and published in the PLOS journal, approximately 5% or more of people with Type 2 diabetes in Scotland were in remission at the time of the study.

Most newly diagnosed diabetics and pre-diabetics find themselves in a hopeless and confusing situation, at the mercy of their doctors and conventional health care. This can become a downward spiral of helplessness, health issues and pharmaceutical intervention. Worst of all is the feeling of being clueless at how to maintain good health—that the condition can be reversible.

I’d like you to know that Type 2 diabetes is totally preventable, and can be reversible—by making a few simple dietary and lifestyle changes, and by gaining a better awareness of the foods and drinks that contribute to this condition.

The fact that Type 2 diabetes is trending upwards in the United States and the rest of the world, is proof that our current dietary guidelines, conventional medical and pharmacological treatments, and the commercial food industry are completely misleading the public with diabetes diet and treatment recommendations.

If this system worked, the numbers would be decreasing–not increasing. It’s pretty clear that we heading in the wrong direction!

In 1991, it was projected that around 11.6 million Americans would have diabetes by 2030—however those numbers were based on an old definition of diabetes, with a higher blood sugar level than what use now to diagnose diabetes. The number of Americans with diabetes is now double that number! And worldwide, the numbers are similarly increasing.

Diabetes has become a relatively common disease and the seriousness of the health ramifications are easily overlooked. Diabetes is directly tied to a high risk for heart disease, strokes, neuropathy, serious infections, kidney, and eye disease. And the presence of diabetes or obesity means contagious viruses like Covid can become life-threatening.

Health complications frequently associated with Type 2 diabetes include:

• Obesity
• Heart disease and stroke
• High blood pressure
• Blindness
• Kidney disease
• Nervous system disease
• Wounds, infections, and amputations
• Dental disease
• Pregnancy complications and birth defects
• Poor immune function and ability to fight off viruses and other pathogens
• Alzheimer’s or dementia
• Depression, anxiety, and other mood problems

The official medical definition of pre-diabetes is a fasting blood sugar of over 100 mg/dL, and the diagnosis for full-blown diabetes is 126 mg/dL. However, these numbers are rather arbitrary.

These cutoff numbers do not reflect the whole spectrum of risk that includes heart disease, cancer, dementia, strokes, kidney, and nerve damage—which start at much lower glucose numbers—numbers that conventional medical professionals often classify as ‘normal’. Diabetes exists on a spectrum.

The DECODE study of 22,000 people in 2003 from the European Diabetes Epidemiology Group measured blood sugar after participants ingested a standardized sugary drink, found that even starting at blood sugar levels that were seemingly ‘normal’ (95 mg/dL), there was a significant and consistent increased risk of heart disease and other diabetic complications.

However, Type 2 diabetes, or pre-diabetes, can be preventable and even reversible. And when you make the necessary changes to your diet, it has far-reaching effects for overall health and wellbeing!

A study from Newcastle University in the UK, found that losing body fat decreases fat in the pancreas. It is theorized that accumulated fat in the pancreas contributes to the onset of Type 2 diabetes. When that fat in the pancreas is reduced, the pancreas begins to work more efficiently.

According to Dr. Taylor of Newcastle University, losing just 1 gram of fat out of the pancreas will help the pancreas return to normal function. When the pancreas is functioning properly, it releases insulin which controls glucose in the blood.

According to this UK study, losing only 13% of your body weight will reduce fat in the pancreas to improve or reverse diabetes symptoms.

Yet, you probably won’t get this type of information from a conventional healthcare professional–because treating diabetics is very profitable. The whole healthcare industry, including doctors, dietitians, pharmaceutical companies, hospitals, weight loss centers, bariatric surgeries, kidney treatments, and nerve treatment clinics exist all because of complications of diabetes.

And here is a sad but true fact: There is more money in treating diabetics with insulin and pharmaceutical medications, than there is in curing diabetes with diet and lifestyle changes. A diabetes patient is looked at by medical professionals as a long-term patient who will bring in money to increase their profits. And, unfortunately, our healthcare system is a for-profit system—and a huge business at that!

Conventional Treatment Can Make Health Worse

The conventional treatment for Type 2 diabetes focuses on controlling blood sugar levels by raising insulin levels, although this method of treatment can worsen the underlying issue of metabolic miscommunication of hormones that govern blood sugar, appetite, insulin, and fat storage.

A scientific study of 33,000 people showed intensive drug treatment of Type 2 diabetes, is only effective in 15-17% of cases. Glucose-lowering drugs have been shown to increase the risk of death—and they don’t even prevent the dangerous complications of diabetes. Diabetics often get lulled into a false sense of security, thinking that their blood sugar and carbohydrate intake doesn’t really matter if they have medication to control their blood sugar.

Even if you closely monitor and maintain glucose control, diabetes can age you prematurely and shorten your life. The chance of diabetes worsening over time under conventional medical care is almost a certainty, since the medications that are used to control blood sugar also cause weight gain.

Conventional medical treatment starts a downward spiral: As a person gains weight and diabetes worsens, more medications are prescribed, and the doses keep going up and up.

The only way to break out of this vicious cycle is to make serious changes in diet and lifestyle and stick to them.

Diabetes is not caused by just having elevated blood sugar—it is caused by insulin resistance and poor hormonal signaling, which can be improved solely by changes in diet and activity levels.

Even the prestigious New England Journal of Medicine states that most cases of Type 2 diabetes can be, “…prevented by the adoption of a healthier diet and lifestyle”.

Diet is the single most important factor that leads to high blood glucose levels, insulin stability issues, metabolic dysfunction, high triglyceride levels and LDL cholesterol (the bad cholesterol).

And–diet can reverse these conditions as well.

The results of a study published in the Archives of Internal Medicine show that making key lifestyle changes, including diet and exercise, will create positive change in body weight, blood pressure, and HbA1C blood glucose readings. Heart health can also improve, LDL cholesterol goes down and the healthy HDL cholesterol levels can increase.

Diabetics need to follow a natural whole-foods diet that excludes sugar in all forms, processed carbohydrates, grains, and omega 6 vegetable seed oils.

Diabetics should be eating grass-fed meat, wild caught fish, free range chicken, and oodles of fresh, raw vegetables and fruits. This is the best and healthiest way to regain your body’s natural balance. In turn, you can prevent diabetes complications and regain your health.

The fact is–our bodies are designed to be healthy—if we give them the appropriate materials. Give your body the right environment for healing and it will become a miraculous self-healing machine.

Risk Factors and Symptoms

Diabetes doesn’t develop overnight. It is usually from years of a poor diet lacking in nutrients, high in sugars and refined carbohydrates. Even something as minor as drinking just one soda or fruit juice a day can increase the odds of developing diabetes up to 80%.

Other factors that increase the risk of developing Type 2 diabetes include:

• Being overweight—even as little as 5-7% over suggested body weight
• Being over the age of 45
• Having a family member with diabetes
• Ethnic background of African American, Native American, Asian, Hispanic or Pacific Islander
• Previous incidence of gestational diabetes
• Blood pressure over 140/90
• HDL cholesterol less than 35, LDL cholesterol over 150, and triglycerides over 150

Diabetes can be sneaky and not have noticeable symptoms. Symptoms can vary widely from person to person. You may or may not experience some of these symptoms–but if you do, you need to make a visit to your physician or health practitioner to have your blood glucose and insulin levels checked:

• Frequent urination
• Excessive thirst—not related to anything else (i.e., exercise, heat, altitude, etc.)
• Increased fatigue
• Unusual or unexplained weight loss or gain
• Irritability
• Blurry vision
• Frequent infections of skin, urinary tract, or vagina
• Poor or slow wound healing
• Tingling or numbness in hands or feet
• Depression and anxiety
• Metabolic Syndrome

The Diabetes Spectrum

One of the primary things to understand about diabetes and high blood sugar is that there is no line that you cross over and then you have health issues. Type 2 diabetes and elevated blood sugar exist on a spectrum.

Optimal blood sugar levels should be consistently in the 80’s, and HbA1C levels should ideally be below 5%. Once those levels begin to rise you’ve entered the diabetes risk spectrum which starts with metabolic syndrome, moves to pre-diabetes, and then on to full-blown diabetes.

Pre-diabetes is not benign. Once you are in the ‘pre-diabetic’ range, damage is already occurring to your heart, blood vessels and organs. In fact, research shows that roughly two-thirds of patients admitted to an ER for heart attacks already had ‘pre-diabetes’.

Your risk of a heart attack increases with any rise in blood sugar beyond optimal levels. The fact is pre-diabetes can kill you before you ever get to diabetes from heart attacks, strokes, and cancer.

The point is this—Don’t wait until you have been officially diagnosed with Type 2 diabetes to change your diet and lifestyle.

How Does Diabetes Develop?

Most of the energy in our bodies comes from glucose, which is the sugar the body uses for fuel from foods we eat. Glucose comes primarily from carbohydrates in our diet, which we eat in the form of fruits, vegetables, grains, and other foods.

Glucose can also be broken down and metabolized from protein and fats as well, but carbohydrates and simple sugars are the most readily available for the body to use. So when you eat, food is converted to glucose and the blood carries the glucose to all the cells in our body. We also store some glucose in the form of glycogen, in the liver and the muscles.

As the glucose levels begin to rise, cells in the pancreas secrete insulin. The insulin lowers the glucose in the bloodstream and sends the glucose off to the cells where can be used or stored.

Insulin is the key to unlock your body’s cell receptor sites to allow glucose into the cell to provide energy for growth, repair, and energy production. When there is not enough insulin in the bloodstream to open receptor sites on our cells, or when the body no longer responds appropriately to the insulin that is released, glucose stays in the bloodstream, beginning its destruction.

High glucose in the bloodstream is extremely damaging. Think of it this way: if you put sand in your car’s gas tank, the damaging, the abrasive effects of the sand in the engine would destroy most of its sensitive components. Glucose in our bodies is similarly damaging, and it has very destructive effects if it rises out of control.

High levels of glucose irritate, inflame, and damage the lining of blood vessels, from the primary arteries to the smallest of capillaries.

Our heart and circulatory system, the brain, the kidneys and the tiny vessels in the eyes, our sexual organs, and the nervous system are most vulnerable to the damaging effects of glucose.

Massive quantities of free radicals begin to circulate from the excessive inflammation, which then attack your cells and their DNA. When DNA in cells is damaged, cells cannot reproduce properly. This is where cancer can become a likely possibility. And yes, glucose is the preferred food for cancer cells.

Weight and Type 2 Diabetes

Way before diabetes is diagnosed, the more weight someone carries on his or her body, the more insulin is necessary to lower blood glucose. So being overweight predisposes a person to diabetes.

The more overweight a person is, the more insulin is released each time they eat. Then, the more weight that is gained, the easier it is to store fat, and it becomes harder and harder to lose it. It’s a vicious cycle. Insulin also has a huge effect on hunger and appetite and makes it harder to stop eating.

The Vicious Cycle

When you eat sugary, starchy foods like cookies, pasta, bread, potatoes, etc., blood sugar spikes, then there is a rush of insulin to lower blood sugar. In a couple of hours, you will be hungrier than before. This sets people up for weight gain, obesity, and diabetes. For diabetics, this situation is even worse, as medication in the form of insulin not only works to lower blood sugar, but it increases fat storing.

Conventional medicine’s answer to treating diabetes is prescribe and administer insulin–which as a side effect—can cause weight gain and appetite increase. This treatment can create a vicious circle of weight gain, worsening diabetes, high blood pressure, and elevated triglycerides and cholesterol.

Then comes the blood pressure medication, statins for lowering cholesterol, and more pharmaceuticals—along with more complications. Many of these have weight gain and exercise intolerance as side effects.

Relying on lowering blood sugar with medication or insulin will not improve one’s health, nor will it counteract the effects of diabetes. In fact, relying on medications to lower blood sugar does NOT reduce the risk of death from any of the related health complications of diabetes of stroke, heart attacks, infections, and kidney disease. Only diet and lifestyle changes will.

What’s Wrong with Our Diet?

In the last few thousand years, our food system makes all kinds of food too easy to obtain—in fact, it’s hard to escape! Modern people don’t have to spend days burning up thousands of calories hunting or growing their own food.

The problem is that most food that is readily available is something that our bodies do not even recognize. Until a few thousand years ago, humans rarely even ate grains that were refined. And now, grains and soy make up about 75%-80% of most people’s diets.

Food made from processed grains, starches or sugars is very quickly converted into glucose in the body.

Sneaky Sugar

100 years or so ago, an average American consumed about 4 pounds or less of sugar a year. Today, the average American consumes between 150 and 200 pounds of sugar a year! Is it really any wonder why obesity and diabetes have skyrocketed?

Refined sugars are in most all processed foods, soft drinks, and even juices. Some of the less-than-obvious foods that contain high levels of sugar include:

• ‘Healthy’ whole grain cereals
• Barbecue sauce
• Ketchup
• Bread
• Crackers
• Frozen ‘diet’ dinners
• Hot dogs and other processed meats
• Marinades
• Spaghetti sauce
• Peanut and other nut butters
• Salad dressing
• Smoothies, juices, and other ‘natural’ drinks
• Energy drinks, energy bars

You can walk down virtually any inner aisle in a grocery store, pick up a can, bottle or box and find some form of sugar in the ingredients.

Modern man has never really evolved to eat a diet high in starches or sugars. It is contrary to our physiology.

Let’s take a moment to review Physiology 101. Our bodies have two primary sources of energy supply:

1. Fat—which we burn when insulin and blood sugar levels are low. Your body will access, break down, and burn your own fat for energy.
2. Glucose—which comes from the starches and sugars we eat. High glycemic foods are quickly turned into glucose in the body. In turn glucose levels go up and insulin is released to lower glucose. Insulin lowers blood sugar. The blood sugar is converted to fat and is stored. This also stops you from burning your own fat for energy.

Grain and Blood Sugar

Wheat and corn are two of the most used food ingredients in processed foods. They also can have some of the worst effects on your blood sugar.

Wheat gluten can be related to a whole range of inflammatory diseases, and even for those who are seemingly not gluten-sensitive, it causes low-level, long-term inflammation. Wheat also contains a substance called Amylopectin-A, which has been found in some tests to spike your blood sugar higher than even pure table sugar. In fact, amylopectin-A can raise your blood sugar more than almost any other carbohydrate source, based on blood sugar response testing that’s documented in studies.

Corn also has a very high sugar content and is a definite contributor to diabetes and obesity. Corn also contains substances that block nutrients from being utilized in the body. It can cause a variety of health issues, such as dermatitis, diarrhea, irritability, ADD and depression.

Eating a more primal style diet with low carbohydrates and free of grains and sugar is the healthier way to control blood sugar, appetite, and weight. This type of diet emphasizes eating real foods, such as fresh organic vegetables, and naturally raised meat and fish, along with ample amounts of healthy fats–while avoiding grains, omega 6 vegetable seed oils, processed foods, and sugars.

The Diabetes Weight Loss Diet

1. Eliminate all processed and packaged foods. A good rule of thumb is to look at the list of ingredients. If it has more than 3 ingredients, avoid it—especially if it contains ingredients that you don’t recognize or cannot pronounce. Keep on hand food that contains 1 ingredient or doesn’t even have a label. Most all food that has a label contains sugar and refined carbohydrates.
2. Eliminate sugar in all forms. This includes: sucrose, glucose, cane sugar, brown sugar, honey, molasses, fruit juice, juice concentrate, maltose, fructose, maple syrup, corn sweetener, natural sweeteners, beet sugar, organic cane juice, brown rice syrup, agave, corn syrup, high fructose corn syrup, xylitol, mannitol, and sorbitol.
3. Get rid of all artificial sweeteners. This includes Splenda (sucralose), Nutrasweet, (aspartame), Sweet n’ Low (saccharin), and anything containing sugar alcohols such as xylitol, sorbitol, malitol, and erythritol, or anything ending with “-ol”. These sweeteners can promote weight gain.
4. Beware of Stevia. Although Stevia is marketed as an all-natural safe sweetener that doesn’t affect blood sugar or insulin levels, beware of the commercially prepared stevia. Commercial stevia often has added sugars like dextrose (a sweetener made from corn), or erythritol (a highly processed sweetener).
5. Eliminate all grain products. Eliminate corn, wheat, rice, oats, and all “gluten free” products—most of these are highly processed starches that will raise your blood sugar quickly. Beware of “grain-free” products or gluten-free products, they often contain cassava or tapioca starch, another highly processed form of starch.
6. Eliminate all omega 6 vegetable seed oils such as: corn oil, soybean oil, peanut oil, canola oil, sunflower oil, safflower oil and any oil that says “hydrogenated”. Also, check labels to be sure foods do not contain these inflammatory oils. Vegetable oils have been shown to cause weight gain and massive inflammation.
7. Avoid all soft drinks, diet drinks, energy/sports drinks, fruit juices, and sweetened teas-whether “diet” or sweetened with sugar, fruit juice, or high fructose corn syrup.
8. Remove conventional dairy products such as flavored yogurts or kefirs, and drinks—these contain high amounts of sugar. Also avoid drinking skim milk, as skim milk is quite high in lactose (a sugar), and the absence of milk fat makes it easily absorbable and can increase blood sugar. Dairy products increase inflammation as well.
9. Avoid commercially processed meats including cold cuts, sausages, bacon and jerky with added sugars and preservatives.
10. Avoid condiments including ketchup, mayonnaise, relishes, jams, jellies, salad dressings, and pre-packaged sauces like spaghetti sauce—as these often have a lot of added sugar.
11. Avoid frozen prepared dinners—especially ‘weight loss’ meals. These are full of preservatives, starches, sugar, and other chemicals that increase inflammation and addict the consumer.
12. Avoid soups in cans or boxes. These often have a lot of additives, sodium, sugars, and starches.
13. Eliminate non-dairy milks with added sugar or other sweeteners. Especially avoid soy milk, rice milk and oat milk—these are high sugar products. If you like non-dairy milk, use a nut-based one without added sugar.
14. Avoid starchy, high glycemic vegetables: beets, peas, white potatoes, carrots, and corn.
15. Avoid alcohol—especially beer and mixed drinks. If you feel you would like to drink alcohol, you can enjoy one glass of wine a day. Dry red wine has the least amount of sugar. Alcohol turns to sugar in our bodies and impairs our ability to avoid sugary, starchy foods.
16. Be aware that many medications contain either corn syrup or artificial sweeteners—especially over-the-counter cough syrups and antihistamines.

Diabetes-Fighting Superfoods

The best diabetes-fighting superfoods are low glycemic, have few carbohydrates, and have high concentrations of antioxidants, vitamins, minerals, phytochemicals (healing plant chemicals), and fiber.

Not only will you find eating nutrient-dense foods satisfying and delicious, but because these foods are low glycemic and high in nutrition, you will feel satisfied and feel your cravings for junk food start to recede. Our bodies are smart–when you feed your body the nutrition it needs, it stops craving more food.

Low glycemic (low sugar) foods not only keep your blood sugar stable and low—where it should be, but because they do not stimulate an insulin release, they do not stimulate your appetite. Result: you feel satisfied and full longer.

Being in a state of ‘un-health’ with diabetes or pre-diabetes—or even being overweight—means you are most likely missing out on valuable nutrients in your diet. Besides stabilizing your blood sugar, eating super foods will restore valuable nutrients to your body. By doing this, you will help reverse your diabetes and in the process, you may prevent or get rid of other health issues as well.

You will want to follow these principles to maximize the nutrient value of your food and maximize your health:

1. Whenever possible, eat REAL food that has only ONE ingredient.
2. Eat organic as much as possible. For a list of the foods you should eat organic and foods ok to eat conventionally-raised see the “Dirty Dozen and Clean 15” and www.ewg.org. This list is updated annually.
3. Eat high quality protein: grass-fed meat, pasture-raised/organic poultry, wild-caught fish, and pastured eggs.
4. Buy local, if you can. Include vegetables, meat and dairy products that are raised nearby. Smaller, local farms have more naturally raised options, and less shipping time means more nutrition in the food. Most local food is raised with fewer pesticides, herbicides, etc. And you will KNOW where it came from.

Keep in mind, major changes to your diet may mean you have to adjust your taste buds. Your body may be used to super-sweet, processed foods with added chemicals, artificial flavorings and sweeteners that enhance the flavor.

Real food may taste different, but you may find that real food tastes far better than any processed junk. Your cravings for sweets subside as you nourish your body with vitamins, minerals, and antioxidants—everything it is craving. As you eliminate sugar from your diet you will find that you do not need added sugars.

Diabetes-Fighting Veggies

Vegetables should be the cornerstone of your diet and the primary food group you are eating. Vegetables are concentrated sources of vitamins, minerals, antioxidants, fiber, and diabetes-fighting phytochemicals. Organic veggies not only help to reverse diabetes, but they also help you lose weight, speed up your metabolism, optimize your health and are good for the planet as well!

Vegetables are high in vitamins, mineral and fiber. They fill you up, while being very low in calories, so you become healthier and lose weight when you eat a diet heavy in vegetables.

When you ingest the fiber from vegetables and protein, before eating carbohydrates, blood sugar remains 30% lower. And, the fiber in vegetables keeps you regular, and cleans out toxins, cholesterol, and waste products, and helps to prevent a majority of diseases.

Here are 9 ways to increase vegetables in your diet:

1. Buy local whenever possible. Buying local ensures you fresh picked, seasonal vegetables, with the highest concentration of nutrients. They taste much better too.
2. Try different kinds of vegetables chopped up in salads. Enjoy salads with a variety of greens, carrots, cucumber, radishes, sweet red pepper, tomatoes, walnuts or almonds, and a hard-boiled egg, tuna, or meat. Drizzle extra virgin olive oil and balsamic vinegar and some herbs, (keep these ingredients on hand, and you never have to eat unhealthy bottled salad dressing again), and viola! A delicious low glycemic meal.
3. Sauté or lightly steam vegetables till tender crisp, not mushy. Add a squeeze of fresh lemon or lime, grass-fed butter, sea salt and pepper.
4. Keep raw veggies cut up in the fridge and you always have a handy low calorie, high nutrient, high fiber snack on hand.
5. Use sliced cucumber, zucchini, celery, and other veggies to dip into hummus, bean dip, guacamole, or salsa instead of chips or crackers.
6. Mash up cauliflower instead of high glycemic mashed potatoes. Chop cauliflower into small pieces and steam until tender. Add garlic browned in butter, sea salt and pepper, and mash with a fork or potato masher.
7. Make sandwiches and tacos out of lettuce leaves. Use butter lettuce, Bibb, or Boston lettuce and wrap any combo of meat, fish, and veggies in lettuce. Try tuna salad this way! Many restaurants are beginning to offer this on the menu. You can also try making sandwich rolls from seaweed sheets.
8. Add a variety of greens to your smoothies. Use kale, spinach, Swiss chard, mache, parsley, or any other power greens in your smoothies. You can also add celery, zucchini, cucumber, and other vegetables to smoothies as well. You generally can’t taste them, and blending them up with your smoothies makes them ‘pre-digested’ so your body easily absorbs the nutrients.
9. Try grilling vegetables. Nothing tastes better than grilled asparagus, grilled zucchini or summer squash, or grilled sweet red peppers or sliced onions. One of my favorite ways to eat vegetables in the summertime is when they are garden fresh!

Other Top Superfoods for Diabetes

• Avocados – The healthy fats and other nutrition you get from avocados help stabilize blood sugar and insulin. This fruit is super high in healthy monounsaturated fat, and full of vitamins, minerals, micronutrients, and antioxidants. It fights cancer, obesity, diabetes, and heart disease. And because avo’s are high in fat, they are filling and satisfying.
• Beans and Legumes – Black, white, navy, lima, pinto, garbanzo, soy, and kidney beans are a terrific combination of slow-burning carbohydrates, satisfying protein, and soluble fiber that helps stabilize blood-sugar levels, and keeps hunger in check. Beans are also inexpensive and versatile.
• Coffee – You may be happy to hear that drinking coffee can decrease the risk of developing Type 2 diabetes by more than half, according to a new study from University of California, Los Angeles. And, a 2011 study in the Journal of Molecular Nutrition and Food Research revealed that coffee consumption helped to prevent or delay degenerative diseases connected with free radicals.
• Wild Caught Fish, Grass-Fed Meat and Free-Range Poultry, Eggs and Raw, Unpasteurized Cheese – Naturally raised, antibiotic and hormone free cattle, poultry and fish contain the highest amounts of nutrients possible, because these animals are eating their natural diet. Their fat contains more anti-inflammatory omega 3 fats and other essential fatty acids as well.
• Apple Cider Vinegar – Vinegar has been shown to lower post-meal glucose by 34%, according to an Arizona State University study. Vinegar slows the absorption of carbohydrates in the blood and slow the breakdown of starches eaten into sugars. The study also shows that vinegar increases insulin sensitivity.
• Nuts and Seeds – Almonds, cashews, and walnuts sit at the top of the list for nutrition, but many other varieties of nuts and seeds are healthy, too, including pumpkin seeds, sunflower seeds, pistachios, pecans, cashews, macadamias, and Brazil nuts. Nuts are chock-full of minerals, including copper, iron, magnesium, manganese, zinc, and selenium. Selenium is a potent cancer-fighting mineral, and aids the thyroid gland, which regulates metabolism, and fat burning in the body. Beware of overdoing a good thing—nuts a significant amount of inflammatory omega 6 fats. AVOID any nuts roasted in vegetable oils!

• Olive Oil – We now know that monounsaturated fats like olive oil, coconut oil, and nuts is beneficial to our overall health. Olive oil varieties are a bit like wine, where different growing conditions, soil and weather dictate the taste, color and levels of polyphenols and antioxidants in the oil. People who use olive oil regularly have lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma. A Spanish study published in the Diabetes Care, showed a Mediterranean style diet rich in olive oil reduces the risk of Type 2 diabetes by almost 50 percent compared to a low fat diet. Diets using ample amounts of olive oil improved adiponectin levels, thus reducing inflammation and heart attack risks.

• Grass-fed Butter and Ghee– Healthy fats are key to good health. They supply your body with essential fatty acids for blood sugar stabilization, longevity, hormone balance, heart health, sharp vision, glowing, moist skin and energy. The best source of healthy butter is from organic, grass-fed cows. Natural fats are the most beneficial to the body. Fat is converted to the most efficient type of fuel for the body. Fat helps our bodies absorb nutrients–particularly calcium and fat-soluble vitamins A, D, E and K.

• Coconut Oil – Coconut oil is one of the healthiest oils, helping to lower LDL cholesterol, and raise HDL cholesterol—preventing heart disease. This recent study showed that mice fed coconut oil better insulin sensitivity and less body fat than mice fed lard. This study helps how medium chain ‘fatty acids’ found in coconut oil can help burn body fat. Pure coconut oil (make sure it is not hydrogenated) is one of the best options for cooking oil, due to its highly stable nature under heat. This article below describes more details about cooking oils and which are healthy vs. unhealthy: 

• Dark Green Leafy Vegetables – Including chard, spinach, baby greens, romaine, kale, arugula, and collard greens. Leafy greens deliver massive health benefits and big nutrition in the form of vitamins, minerals, fiber, antioxidants, and phytonutrients. Leafy greens are high in magnesium which helps to stabilize blood sugar. In addition to its blood sugar-controlling abilities, it also assists in metabolism of carbohydrates and reduces cravings for sugar. Leafy vegetables are also rich in folate, vitamins K, C, E, and many of the B vitamins, iron, calcium, potassium, and magnesium, and contain beta-carotene, lutein, and zeaxanthin, which protects cells’ DNA. Carotenoids, which are the antioxidants in orange, red, yellow, and green vegetables have been shown to reduce the risk of diabetes Type 2 by 20% or so.

• Broccoli, Brussels Sprouts, Cabbage, Kale and Other Cruciferous Veggies – Eating foods rich in vitamin C helps to lower inflammation and keep it in check, thereby lowering the risk of diabetes.
  Broccoli and other cruciferous vegetables are also rich in potassium, which helps to regulate glucose metabolism. Potassium is necessary for the beta cells in the pancreas to ‘sense’ elevated blood sugar levels, and respond by secreting insulin. Cruciferous vegetables helping the body eliminate xenoestrogens. Xenoestrogens are artificial estrogens from toxic chemicals in our environment, plastics, cosmetics, and food additives.

• Garlic and Onions –Both of these pungent herbs contain an ingredient, allicin, known for antibacterial, antiviral, antifungal and antioxidant properties. Garlic and onions help to increase insulin sensitivity and stabilize blood sugar, as shown by a study published in the Journal of Medicinal Food. Garlic is known to prevent heart disease and strokes, and onions contain a hefty amount of quercetin (especially red or purple onions), which helps to reduce inflammation, help allergies, and fight heart disease and cancer.

• Berries and Cherries – when you crave something sweet, berries like raspberries, blueberries, blackberries, strawberries, and cherries fit the bill. Berries and cherries are diabetes superfoods because they are packed with powerful antioxidants, vitamins, fiber, and little natural sugar. Berries’ deep red, blue or purple color comes from a compound called anthocyanin, which is a flavonoid antioxidant that has been shown to reduce insulin resistance and help control blood sugar.

• Dark Chocolate – When you feel you need a satisfying treat and crave chocolate, reach for an antioxidant-filled piece of dark chocolate. Chocolate is made from the beans of the cacao tree, theobroma cacao. Cocoa contains several antioxidants which are effective in preventing weight gain and Type 2 diabetes by curbing the appetite and improving glucose tolerance. The flavonoids in dark chocolate have powerful antioxidant properties, which means they reduce inflammation, promote healthy arteries, and help fight aging by preventing–and repairing–cellular damage. A small bar of dark chocolate can contain the same amount of antioxidants as six apples, four and a half cups of tea, or two glasses of red wine.

• Seaweed – New studies report certain seaweeds slow down processing of carbohydrates, which keeps blood sugar from spiking. Brown seaweed extracts appear to the ability to interfere with the release of simple sugars as well, which reduces post-meal blood sugar spikes. Other research on seaweed shows seaweed lowers blood pressure and reduces heart attack risk.
• Green Tea – Green tea helps to sensitize insulin cells so they are better able to metabolize sugar. A Japanese study published in the Diabetes and Metabolism Journal found that people who drank 6 cups of tea a day were 33% less likely to develop Type 2 diabetes. It does this by slowing the action of the digestive enzyme, amylase. This enzyme is pivotal in the breakdown of starches (carbs), that can cause blood sugar levels to soar following a meal. This is exciting stuff — green tea might be a missing link in proper glucose management. Tea also contains polyphenols which reduce oxidative stress, and cause vasodilation which expands and relaxes blood
  vessels, reducing blood pressure, and lessening the chances for heart attacks and strokes. Green tea is also a fat burning food. Green tea increases metabolic rate, which burns more calories, according to the American Journal of Clinical Nutrition.

• Red Wine – Red wine can be healthy for diabetics! A small glass of red wine a day can help keep diabetes under control. The polyphenols found in red grape skins help regulate glucose levels. Some antioxidants interact with human cells involved with fat cells, energy storage and blood sugar regulation. These antioxidants have a similar action as the diabetes drug Avandia.

Keto Diet and Diabetes

While conventional diet and medical practice focus on carbohydrates, as in the Standard American Diet, a better option is reduced carb Paleo or keto. Low carb Paleo and Ketogenic diets can reprogram our bodies to fat burning machines. These kinds of diets are very effective in lowering the amount of glucose circulating in the body and bringing back insulin sensitivity once again.

What is the difference between a Paleo diet and a Keto diet?

The Paleo diet has been popular over the past decade. Paleo emphasizes eating a diet close to what our primal ancestors ate: no grains, no dairy, no legumes, no processed foods, and no refined sugar. Paleo eaters do eat some sweet potatoes, fruits, starchy vegetables, allow natural sweeteners like honey, maple syrup and dates. Paleo diets also include grass-fed pastured meats, poultry, eggs, wild caught fish, game, and healthy saturated fats.

Is a Paleo diet effective for type 2 diabetes? The Paleo diet can contain variable amounts of carbohydrates and natural sugars, depending on the types of paleo foods you choose to eat. Many versions of Paleo diets include sweet potatoes, or desserts sweetened with dates, honey, molasses, or maple syrup.

The ketogenic diet is not a new dietary fad–it has existed since the 1950’s as a treatment for epilepsy and other health issues. It recently gained popularity to fight chronic disease, increase physical stamina, fuel the brain, and reduce body fat.

The ketogenic diet takes Paleo a step further by restricting carbohydrates to a much larger degree. A keto diet restricts most carbohydrates and sugar, keeping blood sugar low. This forces the body to burn fats for energy. Keto diets are even more restrictive than Paleo diets as far as carbs go. A keto diet is the perfect diet for a diabetic. A keto diet allows 20-50 grams of carbohydrates per day.

How a ketogenic diet works for type 2 diabetic

The best and healthiest method to lower blood sugar for a Type 2 diabetic is by severely restricting carbohydrates and sugars, in addition to increasing antioxidants and other nutrient-dense foods.

The keto diet is very low carb, and low sugar, so blood sugar stays low. Most people on the keto diet can easily lose weight, and the body becomes much more sensitive to insulin. utilize for energy. The keto diet contains these macro nutrients:

• 60-75% calories from healthy fats
• 15-30% calories from protein
• 5-10% calories from carbohydrates

Keto Diet Research

A study was done at Duke University on 28 overweight participants with type 2 diabetes. After only 16 weeks, participants had these results:

• 16% decrease in HbA1c
• 20lb weight loss, average
• 42% decrease in triglyceride levels
• 10 patients reduced or stopped medication

This study by Stephen Phinney and Jeff Volek, shows convincing evidence that cutting carb intake to 30g a day, improved blood sugar levels and helped weight loss in adults with type 2 diabetes. In almost 60% of participants, diabetes medication was decreased or stopped altogether. After 10 weeks on the keto diet:

• HbA1c had a 6.5% decrease
• BMI decreased by 7%
• 112 reduced diabetes medications, 21 totally eliminated diabetes medications

Another study of 84 people, found 24 weeks, diabetes markers of fasting blood glucose, body mass index (BMI), weight, and Hb A1C dropped drastically. This study looked at 2 groups—low calorie vs low carb/high fat.

Low-calorie group

• Fasting glucose decreased 16%
• BMI decreased 3, 15lb weight loss, average
• 5 reduction in HbA1c

Keto group

• Fasting glucose decreasesd 20%
• BMI decreased 4, 24.5lb weight loss, average
• 5 reduction in HbA1c

Another study of 363 overweight and obese participants looked the ketogenic diet on weight loss and diabetes. 102 of the subjects had type 2 diabetes. One group consumed a low-calorie diet and the other group consumed a keto diet. Subjects were measured on these parameters:

• Body weight
• BMI
• Waist circumference
• Blood glucose
• HbA1c
• Cholesterol, LDL, HDL, triglycerides
• Uric acid, urea, creatinine

After 24 weeks, both groups had improved in all metrics but the keto group had more significant results. Diabetic medications were decreased to half and some were discontinued for those on the ketogenic diet.

Conventional Diabetic Diets vs. Ketogenic Diets

Despite all the positive research on ketogenic diets for diabetes, most doctors and dietitians still recommend terrible high carb diets to manage diabetes. A typical medically supervised diet recommended for a type 2 diabetic would include 45-60g carbohydrates at every meal, plus 15-30g of carbs for snacks.

Keto diets are a crucial key to healthy management of type 2 diabetes. Dietary carbohydrate restriction has the greatest effect on decreasing glucose levels. Type 2 diabetics can adhere to a ketogenic diet at least as easily as they can most other diets, and often better.

Dietary carbohydrate restriction is the most effective way to reduce serum triglycerides, LDL cholesterol and increasing healthy HDL cholesterol.

The available evidence suggests a keto diet is a safe and effective way to control or reverse type 2 diabetes and lose weight in the process. Many people on keto-style diets report increased overall health, reduction of chronic disease symptoms, and elimination of ahes, pains and mental issues. The result is a healthy body, better blood sugar control, weight loss and a clear head.

Important Note:

Your physician is your partner in this diabetes plan, so be sure to share with him all the details of your new diet and lifestyle, so that he can modify your medications and monitor your health as needed. It is highly likely that if you follow this plan, you will need to reduce or even stop your medications, as this plan will have significant effects on your blood sugar levels.

However, DO NOT attempt to change your medication dosages without consulting your physician first.

References
https://www.perfectketo.com/keto-diet-vs-paleo-diet-ketosis-better-paleo/
https://www.marksdailyapple.com/keto-and-type-2-diabetes/

Geary, M., Ebeling, C., The Diabetes Fix, Nutrition Watchdog, 2016.

Centers for Disease Control and Prevention. National Diabetes Statistics Report: Estimates of Diabetes and Its Burden in the United States, 2014. Atlanta, GA: US Department of Health and Human Services; 2014.

American Diabetes Association. “Nutrition Recommendations and Interventions for Diabetes–2006 A position statement of the American Diabetes Association.”Diabetes care 29.9 (2006): 2140-2157.

Emerging Risk Factors Collaboration. “Diabetes mellitus, fasting blood glucose concentration, and risk of vascular disease: a collaborative meta-analysis of 102 prospective studies.” The Lancet 375.9733 (2010): 2215-2222.

O’Gara, Patrick T., et al. “2013 ACCF/AHA guideline for the management of ST-elevation myocardial infarction: a report of the American College of Cardiology Foundation/American Heart Association Task Force on Practice Guidelines.” Journal of the American College of Cardiology 61.4 (2013): e78-e140.

Aguiree, Florencia, et al. “IDF diabetes atlas.” (2013)

“Update 2014”. IDF. International Diabetes Federation. Retrieved 29 November 2014.

Geiss LS, Wang J, Cheng YJ. Thompson TJ, Barker L; Li Y, Albright AL, Gregg EW.
Prevalence and incidence trends for diagnosed diabetes among adults aged 20 to 79 years, United States, 1980-2012. JAMA 2014; 312:1218-1226.

Yancy Jr, William S., et al. “A low-carbohydrate, ketogenic diet to treat type 2 diabetes.” Nutr Metab (Lond) 2 (2005): 34. Westman, Eric C., et al. “The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus.” Nutr Metab (Lond) 5 (2008): 36.

Hussain, Talib A., et al. “Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes.” Nutrition 28.10 (2012): 1016-1021.
Noakes, Manny, et al. “Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low ‘saturated fat diets on body composition and cardiovascular risk.” Nutrition & metabolism 3.1 (2006): 7

The post Why You Are Doomed to be Overweight and Unhealthy with Conventional Diabetes Treatment — Unless you do THIS appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Falling asleep in front of Netflix again instead of rolling in the hay? Perhaps you need a little boost. Add in a few of these foods to get things rocking and rolling right away, and you won’t care what’s on Netflix!

While some of these foods have aphrodisiac qualities, others are good for your heart and blood vessels, getting blood to those crucial body parts. All of these foods contain numerous healthy ingredients, helping you look and feel better. And when you look and feel better, you are more attractive!

Here is my list of the top ten foods to rev up your sex life…

Figs

Figs have long been considered as a fertility food and they enhance pheromones, those sexy chemicals we secrete to attract the opposite sex. Figs, especially when cut in half, have a very erotic look and shape, similar to parts of a woman’s anatomy.

Figs have been associated with sexuality in almost every culture. In ancient Greece, the arrival a new fig crop actually initiated sexual rituals. Figs are also full of sexy antioxidants, flavonoids, fiber, and potassium.

Celery

While celery may have a reputation for being a bland and boring vegetable, it is anything but boring.

Besides being full of fiber, vitamin K, folate, potassium, and manganese, each stalk of celery is full of pheromones. Pheromones are released when celery is chewed, the odor molecules travel up your throat to your nose and then the pheromones boost arousal. Once aroused, your body sends out more scents and signals, making you more desirable to the opposite sex. Plus, eating lots of celery is said to make certain bodily secretions taste better.

Parsnips

Parsnips also contain high concentrations of androstanol (the naturally occurring pheromone that stimulates desire in females). These long, phallic-looking light brown veggies taste a little like a sweeter, starchier carrot. They are delicious in purees and mashes.

Parsnips have the added advantage of containing boron, which has been shown to help the body metabolize and utilize estrogen well, and also enhance blood levels of testosterone—good for both men and women! These and other root vegetables are rich in folate, as well as vitamins A and C, and studies have found they boost blood flow to the brain and essential body parts.

Avocados

Avocados were referred as by the Aztecs as “testicles”, probably because of their suggestive shape. But avocados are an aphrodisiac beyond just their shape. They are rich in healthy monounsaturated fats, making them great for healthy, soft, smooth skin, and hair.

And internally, they are good for your heart and blood vessels. Keeping blood flowing well is essential for a healthy sex life and healthy blood flow prevents things like erectile dysfunction. Avocados are also high in omega 3 fatty acids, and vitamin B6, both of which help to get you in a great mood, all that much better reason to jump in the sack!

Watermelon

Watermelons are a sweet, luscious, juicy, sexy food. They are also full of vitamins A, B6, and C, as well as lycopene, antioxidants and minerals. Lycopene is also present in tomatoes and is a powerful cancer-fighter. And watermelon, another red-colored fruit, is full of this powerful phytonutrient! Watermelon has some of the highest levels of all fruits and veggies.

Watermelon rind (the white part that you usually don’t eat) is also full of a substance called citrulline. The citrulline in the watermelon is then converted into the amino acid arginine. Arginine is very useful to boost nitric oxide levels which help to open up blood vessels. This is also what Viagra does to treat or prevent erectile dysfunction. And, that folks, is a good thing!

Asparagus

Even the very shape of a big fat asparagus stalk is suggestive. Asparagus also contains a variety of nutrients that boost your sex life. Yes, back in the 17^th century even, Nicolas Culpepper wrote about asparagus saying, “…[it] stirs up lust in man and woman.” In the 1800’s in France, brides and bridegrooms were often served three courses of the sexy spears just prior to their nuptials to stimulate—well, you know. Oh, and by the way, the French word for asparagus is “asperge” which is slang for penis.

Asparagus also stimulates a natural body chemical called histamine. Now, most people think histamines are associated with allergic responses, and that is true, but they serve another purpose as well. Histamine actually improves erectile function and has a positive effect on both male and female hormones. Healthy histamine levels mean easier sexual orgasm, for both men and women. Please pass the asparagus!

Chocolate

We all know chocolate is for lovers, but do you know why? Dark chocolate contains something called phenylethylamine that releases endorphins—you know, those feel good brain chemicals. Endorphins are also triggered by exercise or sex, and they increase feelings of attraction between two people. So, eating chocolate around someone you find attractive—and sharing it, may create some sizzle!

Brain scans from a British study show eating chocolate causes a longer, more intense brain buzz than kissing. Well, I guess that depends on who you are kissing, right? Don’t forget to concentrate your love on dark chocolate that is full of antioxidants and healthy phenols, and don’t forget to share it with someone special!

Oysters and Red Meat

Ah, yes, you probably knew I was going to mention everyone’s favorite aphrodisiac, oysters. But what about red meat? Well, if you haven’t noticed, a nice fat red hunk of grass fed steak is pretty darn sexy if you ask me. But the reason both oysters and grass fed red meat are mentioned is because both are great sources of zinc, the mineral that curbs production of a hormone called prolactin, which at high levels can cause sexual dysfunction.

Zinc is also an important muscle-building nutrient, along with high concentrations of conjugated linoleic acids (CLA). Zinc increases levels of testosterone, an important hormone for desire and sexual performance for both men and women. Yes, women need testosterone too! For women, zinc nourishes the ovaries—the source of estrogen, progesterone, and testosterone, keeping them primed for bedroom action. Research also shows that for men, zinc improves sperm count and swimming ability as well as sexual potency in men. And of course, oysters and steak are full of tons of vitamins and minerals, including iron, which aids in energy and performance.

Honey

Yep, honey is definitely sexy, and it even looks sexy. That thick, sweet, gooey stuff promotes testosterone production in men and women—which we know is essential for desire. And, it also helps to metabolize estrogen in women.

Research shows us that honey can increase nitric oxide levels, opening up blood flow to all important areas! Honey has a long history of an aphrodisiac. This sweet sticky substance has been associated with bliss, romance, marriages, and honeymoons. Indian weddings, use honey as an offering to the groom as a symbol of sweetness in life. And Vikings used honey as a fertility booster, drinking mead (wine made from honey), as newlyweds.

Beets

Beets are considered a superfood and they are beneficial for all parts of the body! Beets not only look and taste sexy (try them dripping with grass fed butter and a squeeze of lemon), but they are full of vitamins and minerals to give you energy and endurance.

Beets are full of nitric oxide which increases blood flow to important body parts in both men and women, enhancing sexual activity, interest and performance. In fact, some studies have compared beets to Viagra, they are so effective. Regular consumption of beets actually opens up blood vessels and has been scientifically proven to be an athletic performance-enhancing food. And as you know, performance enhancement in the bedroom can garner you a first-place award! Enjoy.

There are many foods, herbs and spices that can enhance and improve one’s sex life. This is just a small sampling of some of the top foods that have a positive effect on sex for men and women. Just simply eating healthy foods including organic, colorful vegetables full of antioxidants, vitamins and minerals, along with wild caught fish and seafood, naturally raised meats, and healthy fats like butter and coconut oil, all contribute to an energetic and enthusiastic interest in sex with your favorite person.

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References
http://www.thehealthsite.com/sexual-health/eat-beetroot-for-better-erection-and-to-beat-erectile-dysfunction-d815/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3987372/
http://www.health.com/health/gallery/0,,20307213,00.html#figs-1
https://www.menshealth.com/sex-women/a19547316/better-sex-foods/
https://www.eatthis.com/what-to-eat-to-taste-good/
https://www.thealternativedaily.com/eat-and-drink-these-9-things-to-increase-your-sex-drive/?utm_source=internal&utm_medium=email&utm_campaign=N1804231.

The post The Top 10 Foods to Improve Your Sex Life & Boost Libido appeared first on thenutritionwatchdog.com.

By: Cat Ebeling 
Co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Avocados are the perfect base for super creamy ice cream, and their mild flavor blends well with other flavors. I love using avocados to thicken and enrich most any recipe. They make a great substation for any kind of cream or cheese in recipes as well.

Avocados are everyone’s favorite and hold numerous health and fat burning benefits. In fact, they are one of the best ‘keto’ type foods out there! They are filling, keep your blood sugar low and help you burn fat. Virtually any food that you add avocado helps make it lower glycemic, absorb slower and have less of an impact on your blood sugar. Even dessert!

Besides their heart healthy, monounsaturated fats, they contain potassium, vitamin E, B vitamins, and fiber, as well as oleic acid—the fatty acid that is so powerfully healthy. Avocados also contain a substance called glutathione, which is one of the most powerful anti-aging, anti-inflammatory antioxidants you can eat. Avocados also contain the antioxidants lutein, and zeaxanthin that nourish your eyes and skin.

Avocado’s nutrients help lower blood pressure, reduce inflammation, reduce cholesterol, and most importantly, keep blood sugar stable. The powerful antioxidants in avocados also serve as weapons that prevent and kill cancer cells.

This low carb recipe is delightful and creamy without being high glycemic. It is a great fat-burning, satisfying dessert! Enjoy without guilt.

Ingredients

• 1 large or 2 smaller ripe avocados
• 1 cup raw coconut milk, almond milk or hemp milk (if you tolerate dairy well, feel free to use raw milk or raw goat milk instead here)
• 2/3 cup canned coconut milk (full fat variety)
• 1⁄4 cup raw honey (if you want this recipe to be Keto, use stevia, erythritol, and/or monk fruit sweetener instead of honey)
• 1 Tbsp lemon juice
• 1 tsp pure vanilla extract
• 1⁄2 cup chopped, toasted almonds
• Dark chocolate, chopped in small pieces (can also add about 1/4 cup organic cocoa powder or raw cacao if you want more of a full chocolate ice cream taste)

Directions

Puree all ingredients except almonds, in food processor and blend. Stir in almonds, and pour mixture into ice cube trays and freeze for 4 or more hours, or place in ice cream maker and follow directions according to manufacturer. Remove from freezer 15-20 minutes prior to serving to allow to soften a bit.

Enjoy this delicious, rich and creamy dessert that is loaded with healthy fats and antioxidants, vitamins and minerals, all while keeping blood sugar stable.

You should also know that this recipe is an almost perfect low-glycemic snack for Diabetics, due to it’s blend of fiber, healthy fats, antioxidants, and a reasonably low amount of sugars and carbs that impact blood sugar.

Speaking of Diabetes, make sure to read this page below next if you are concerned with pre-diabetes or type 2 diabetes:

1 Simple trick to REVERSE your Diabetes (hint: it’s NOT cinnamon or any supplement)

The post Almond and Avocado ‘Ice Cream’ (Rich, creamy, delicious and can be Paleo and/or Keto) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling 
Co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Avocados are the new favorite Super Food and are actually one of the best low glycemic, fat burning superfoods there is. Their mild taste makes them so adaptable to so many recipes—any time of the day. This is the perfect long-lasting breakfast food, combined with the protein power of eggs. Avocados contain lots of healthy, blood sugar-lowering, satisfying, monounsaturated fats, in addition to antioxidants, vitamins and minerals and are considered one of the top five most beneficial foods for diabetes prevention. Studies show a breakfast high in healthy fats and protein will turn on your fat burning, blood sugar-stabilizing power the whole day!

This recipe is super easy, but really delicious, satisfying and filling—sure to become one of your favorites!

Ingredients

4 avocados
4 oz smoked salmon
8 eggs
Salt
Black pepper
Chili flakes or Sriracha sauce
 

Directions

Preheat oven to 425°F. Halve the avocados, then remove the large pit—I do this by holding the avocado carefully, fingers out of the way, and hitting it with a sharp knife blade. The pit then sticks to the blade and it comes out cleanly. If the hole looks small, scoop out a small bit extra with a spoon.

Arrange the avocado halves on a cookie sheet, and line the hollows with strips of smoked salmon. Crack each of the eggs into a small bowl, then spoon the yolks and however much white the avocado will hold. Add salt and fresh cracked black pepper on top of the eggs, to taste. Sprinkle with chili flakes if desired.

Gently place the cookie sheet in the oven and bake for about 15-20 minutes, until the eggs look cooked. Dot with Sriracha, serve warm and enjoy! Serves 4.

If you’re following a ketogenic (keto diet) or other type of low-carb diet, this is a perfect snack or meal!

You should also know that this recipe is an almost perfect low-glycemic snack for Diabetics, due to it’s blend of fiber, healthy fats, protein from the salmon and eggs, antioxidants, and almost zero carbs that impact blood sugar.  Speaking of Diabetes, make sure to read this page next:

1 Simple trick to REVERSE your Diabetes (hint: it’s NOT cinnamon or any supplement)

The post Low Carb Smoked Salmon Stuffed Avocados (Healthy Keto Recipe) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling 
Co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Avocados have become the darling of the many healthy and weight loss diets, as well as being a staple of the Paleo diet. They are having their ‘moment’ in the spotlight for sure! And for good reason! We all know that they are very healthy for us, low glycemic/low carb and full of super nutrients like healthy monounsaturated fats, vitamins, minerals, antioxidants and serious phytochemicals, but wait—there’s more!

Avocados have been gaining steadily in popularity over the last ten years. In fact, the rate of consumption of avocados has about doubled in the last ten years and demand keeps growing! Mexico and Latin America are some of the biggest suppliers along with California. Did you know that there are actually over a thousand different types of avocados, but here in the United States, we mainly see the popular Hass avocado most of the time. Although the demand has gone up for this buttery fruit, supplies this year are lower, so you may be paying a higher price for your avo—but they are well worth it for your health and your body!

Here’s a few reasons why:

1. Avocados Stabilize Blood Sugar and Fight Metabolic Syndrome

The healthy fats and other nutrition you get from avocados help your body to stabilize blood sugar and insulin, helping fight diabetes and metabolic syndrome, as well as contributing to fat loss and muscle building. They are low glycemic; therefore no rise in blood sugar and no fat-storing insulin release. The healthy fat content in avocados makes you feel full longer and cuts down on food cravings, so that makes it a perfect food if you are trying to burn fat and lose weight—even though avocados are considered fairly calorically dense. All in all, researchers discovered that avocado consumers were 50 percent less  likely to develop metabolic syndrome than people who don’t normally eat them! The blood sugar stabilizing effect avocados have also helps reduce blood pressure, LDL cholesterol, and triglycerides.

A study published in Nutrition Journal (January 2013), made up of 17,567 participants, also found that avocado-eaters generally eat a more balanced diet than non-avocado consumers, had significantly higher intakes of vegetables and fruit, and had higher intakes of vitamins, minerals  and other antioxidants. BMI and body weight were significantly LESS in people who eat avocados on a regular basis.  Speaking of high-fat foods that actually HELP you to get leaner, here are 7 fatty foods that fight aging and flatten your stomach (some will surprise you!)

2. Cancer Prevention

The Journal of Nutrition and Cancer recently published the results of a study, showing avocados as a major player in cancer-fighting and study results show phytochemicals as powerful as some chemotherapy! Other research suggests that phytochemicals extracted from avocados help induce cancer cell cycle death, inhibit growth, and induce apoptosis in precancerous and cancer cell lines.

Avocados abundance of monounsaturated fats also help fight cancer by being an effective anti-inflammatory agent. Beta-sitosterol also protects the prostate gland in men, fighting cancer and improving immune functions. And the powerful carotenoids fight skin cancer, as well as aging.

3. Weight Loss—Really!!

While avocados get a bad rap because they are calorically dense and high in fats, they are actually a great weight loss food. Diets lower in carbohydrates actually actually have been shown to help in fat loss, and in reducing hunger because they keep blood sugar and fat-storing insulin in check. Fats are super filling and increase satisfaction that help you eat less overall. And they allow you to go longer between meals without getting hungry. That healthy fat also helps your body absorb more fat-burning vitamins and minerals as well.

A study conducted in 2005, examined the effects of avocados, a rich source of calories coming from monounsaturated fatty acids, as part of an energy-restricted diet on weight loss, serum lipids and vascular function in overweight and obese subjects. They found that consumption of 30 grams a day of fat from avocado within restricted calorie diet didn’t compromise weight loss at all when substituted for 30 grams a day of mixed dietary fats. The diet high in avocado resulted in significant weight loss in addition to other health improvements. Measurements including body mass, body mass index and percentage of body fat decreased significantly in both groups during the study. Only the avocado test group experienced positive changes in fatty acid blood serum levels. So, there are clearly avocado benefits for weight loss!

4. Avocados Contain Amazing Fats

Avocados contain oodles of oleic acid the same type of healthy fat that is in olive oil, which helps—among other things—lower bad cholesterol and fight cancers. Unlike saturated fats or highly processed vegetable oils, avocado oil regulates blood sugar, protects the heart as well as the brain. Avocados contain plenty of oleic acid, the same monounsaturated fat in olive oil, that helps lower cholesterol and is helpful in preventing breast cancer and other cancers.

Avo’s help to block the development of arteriosclerosis (the gunk inside your blood vessels that blocks blood flow) partly because of their blood sugar-lowering effects. Other serious health-protecting ingredients include fiber, beta-sitosterol, magnesium, and potassium, which help to regulate blood pressure and lower LDL cholesterol. This study shows people eating avocados dropped total cholesterol by 17%, LDL’s decreased by 22%, triglycerides by 22%, and healthy HDL rose by 11%. That avo fat is GOOD for you!!

5. Healthy Babies—Before and After Birth

One medium avocado has about a quarter of your required daily amount of folate, or folic acid, a B vitamin that plays an essential role in making new cells by helping to produce healthy DNA and RNA. Folate is required for pregnant women, and helps lower the risk birth defects in babies, as well as being important for heart health.

And avocados are the perfect baby food as well! They are firm enough to be picked up by tiny fingers, but easily mashable and edible—even for someone with no teeth! What’s more, we now know they are chock full of healthy nutrition, healthy fats and massive phytochemicals. And their mild taste is something babies love, making avo’s a great baby superfood!

6. Eye Health

Avocados have lots of carotenoids and lutein, antioxidants that are both valuable for healthy eyes. It also contains zeaxanthin, alpha-carotene and beta-carotene, plus significant quantities of vitamin E. The oleic acid in avo’s helps the body absorb those precious carotenoids and convert to vitamin A, as well as being able to access the antioxidants in other foods as well. Carotenoid benefits include lowering inflammation, promoting healthy growth and development, and boosting immunity, among others.

7. Healthy Inside and Healthy Outside—Skin and Hair

Avocados’ load of phtytochemicals and antioxidants fight damage from the sun and the environment by reducing inflammation and DNA damage. People who eat diets rich in antioxidants as well as healthy fats have healthier, less wrinkly skin than people who eat the Standard American Diet (SAD). In addition, the healthy carotenoids in colorful veggies, including avocados add a rich, healthy golden glow to your skin.  And, because of the rich oils and vitamins in avocados, you can mash one up and use it as moisturizing, calming facial mask as well!

Avocados massive supply of phytonutrients including their polyphenols and flavenoids also help fight osteoarthritis, and other inflammatory degenerative diseases.

Avocados growing popularity has created a serious worldwide craving for this buttery orb, so countries like Mexico and many other South American countries have been gearing up their production. However, avocados—especially American Hass avocados use more water than the South American varieties, so California avocados may be in short supply this year. Rising demand and avocado prices are actually fueling illegal deforestation in some parts of the world, and drug and mafia cartels are at work to control the supply of this popular food. High demand and lowered supply may mean your favorite avo prices could rise. Careful handling, a watchful eye that they don’t get overripe and knowing how to store your leftover avocado will help to prevent wasting these lovelies.

What About That Pit?

A study by Pennsylvania State University revealed that avocado pits, or seeds, have been used medicinally for generations. Avocado pits in South American have been used as a treatment for inflammation, diabetes and hypertension. This mostly unused element of the fruit contains phenolic compounds, which are known to prevent cancer, cardiovascular disease and other degenerative illnesses. But beware, some food experts warn against eating the pits thinking that it may cause intestinal discomfort or other health issues. More research is needed at this point on the detriments or benefits of eating the seeds of avocados.

Ideas to Use

There are literally zillions of great avocado recipes out there—I prefer the quick and easy ones. My favorite breakfast is to spread some ripe avocado on gluten free (sourdough) toast, add a slice of natural ham, and a free range egg cooked in grass fed butter. Divine! Great low carb, high nutrient breakfast to fuel your day! I also like them right out of the shell with some Sriracha sauce sprinkled on, with tuna in the hollow.

Here’s an amazing Paleo breakfast of an easy-baked avocado egg recipe from my friends at PaleoHacks.  Or try this yummy chocolate avocado recipe for dessert from my co-author Mike Geary. Mmm, mmm good!

Avocado Oil: Much Healthier for You Than Canola, Olive, And Sunflower Oil

You can instantly tell if the cooking oil in your kitchen is toxic by looking at its smoke point…

The smoke point is the temperature at which an oil starts to break down and form compounds that can be extremely damaging to your health. When it comes to cooking, you want to choose an oil with a high smoke point.

Avocado oil has a high smoke point of 520ºF, which supports a long and healthy life.

It’s a smooth, buttery dark green oil that’s naturally produced in Mexico. This is one of the only cooking oils in the world that isn’t diluted with “cancer oil.”

So, if you never want to poison your salads, meats, and pasta with your cooking oil again…

Click here to discover one of the only natural and poison-free cooking oils in the world.

Over 5,623 Americans swear this dark green cooking oil is the tastiest and healthiest oil around!

References
https://draxe.com/avocado-benefits/

http://articles.mercola.com/sites/articles/archive/2013/01/17/avocado-benefits.aspx

The post Seven More Reasons to Love Avocados That You Didn’t Already Know appeared first on thenutritionwatchdog.com.

Avocados 

Avocados are a power-packed super food! Not only is this fruit super high in monounsaturated fat, but also chock full of vitamins, minerals, micronutrients, and antioxidants.

The healthy fats and other nutrition you get from avocados help stabilize blood sugar and insulin. The healthy fat content in avocados makes you feel full longer and takes away junk food cravings. And that equals a leaner, healthier body. Avocados contain plenty of oleic acid, the monounsaturated fat in olive oil, that helps lower cholesterol.

Avocados are also a good source of potassium, a mineral that helps regulate blood pressure and electrolytes. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease, or stroke.

One cup of avocado has about a quarter of your required daily amount of folate, or folic acid, a B vitamin that plays an essential role in making new cells by helping to produce healthy DNA and RNA. One study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.

Avocados are also a very concentrated dietary source of the carotenoid, lutein which is good for eye health. It also contains measurable amounts of related carotenoids, zeaxanthin, alpha-carotene and beta-carotene, plus significant quantities of vitamin E, all significant cancer-fighting ingredients. My favorite lunch or snack is an avocado sliced in half with Sriracha sauce and some canned albacore tuna.

Coffee

If you like your morning coffee, there’s good news for those who are fighting or trying to avoid diabetes. Drinking four cups of coffee every day can decrease the risk of developing Type 2 Diabetes by more than half, according to a new study from University of California, Los Angeles.

Caffeinated coffee raises the level of sex hormone-binding globulin (SHBG) in the blood, which reduces the risk of developing Type 2 Diabetes. Study participants were found to have a 56% less chance of developing diabetes when drinking 4 cups of caffeinated coffee a day.

And, while too much caffeine can have negative effects like raising blood pressure, and causing anxiety, sleeplessness and stomach issues, just be sure to stop early in the day, so the caffeine in your system will be mostly gone by bedtime.

And if the caffeine bothers you, decaf coffee helps some too. A 2006 study in the journal Archives of Internal Medicine of 28,812 women found that those who drank six cups of decaffeinated coffee a day had a 22 % lower risk of developing Type 2 Diabetes than those who don’t drink any coffee.

And more good news about coffee drinking—a 2011 study in the Journal of Molecular Nutrition and Food Research revealed that coffee consumption helped to prevent disease connected with free radicals. The protection from your cup o’ joe can actually happen within just five days of regular consumption too. Just avoid drinking sweetened coffee with non-dairy creamers! Learn to enjoy your coffee black or with a touch of grassfed butter or coconut oil added.

One caveat about coffee though: the huge coffee industry is very environmentally unsustainable, uses tons of pesticides, and is worse for the environment than ever before, so always buy from organic and sustainable sources.  You can also read Mike’s article here with 3 tricks to make your coffee super healthy

Wild Caught Fish, Grass-Fed Meat and Free-Range Poultry, Eggs and (Raw, Unpasteurized) Cheeses 

What an animal eats before you eat it, is of extreme importance to you. Commercially raised meats, including fish, poultry and livestock are fed a diet of corn and corn byproducts, soy and soy hulls, discarded brewery grain, etc.

A similar diet is fed to farmed fish, and free-range poultry. Animals were not meant to eat grains and the grains actually make the animals sickly, creating a need for antibiotics and other pharmaceuticals. Antibiotics are also routinely given to cattle, fish and poultry in an effort to fatten them up and make them grow faster. All of this remains in the meat you eat.

The old adage, “you are what you eat” is the same for animals. Animals fed a junk-food diet, and raised in dirty, overcrowded conditions do not create the nutritionally sound protein or healthy fats that naturally raised animals do. And most of the toxins that remain from the pesticides and other additives given to them are stored in their fat and livers, so not only do you not get healthy fats eating CAFO (commercially raised meat), you get a mouthful of toxic chemicals.

Naturally raised, antibiotic and hormone free cattle, poultry and fish contain the highest amounts of nutrients possible, because these animals are eating their natural diet. Their fat contains more of the healthy omega 3 fats and other essentially fatty acids as well.

And one more thing—animals and fish raised in large commercial feeding operations are mistreated, live a miserable life and are sick and crowded. It takes a massive amount of water to raise them and their filthy, toxic excrement pollutes the oceans, seas and the land—and your body!

Apple Cider Vinegar

Consuming vinegar before meals and at bedtime has been shown to lower post-meal glucose by 34%, according to an Arizona State University study. The subjects took 20 grams of apple cider vinegar with 40 grams of water and (don’t use this—use stevia instead) saccharin.

It is thought that the vinegar slows the absorption of carbohydrates into the blood or slows the breakdown of starches eaten into sugars. The study also shows that vinegar increases insulin sensitivity, perhaps acting similarly to metformin, a common diabetes drug.

And other studies have shown that vinegar at bedtime reduces fasting blood glucose in the morning as well. Postprandial glucose measurements (post meal) actually make up the majority of the HbA1c level in the blood—one of the most important measurements of long-term blood sugar stability.

Pretty amazing for something you can pick up at your grocery store for a just a couple dollars! Apple cider vinegar is good for everyone, so get in the habit of taking a little bit of it every day. I like it on salads with a bit of extra virgin olive oil, too!  Here’s another article from TheAlternativeDaily on everyday uses for apple cider vinegar to improve your health.

Nuts and Seeds

Almonds and walnuts sit at the top of the list for nutrition, but many other varieties of nuts and seeds are healthy, too, including pumpkin seeds, sunflower seeds, pistachios, pecans, cashews, macadamias, and brazil nuts–and even though they are actually a legume and not a nut–peanuts.

1. Nuts are the perfect snack. Protein and fat in nuts helps you feel satisfied and stop cravings, and since nuts have no sugars, they keep your blood sugar stable. All varieties of nuts, except cashews, are extremely low on the glycemic index, so they are a great snack for those of you trying to lower blood sugar.
2. Besides their lean body benefits, nuts are a highly nutritious food to include in your diet.
3. Nuts are high in healthy fats, which help satisfy your cravings and keep you from over-indulging in sweet or starchy.
4. Nuts are chock-full of hard-to-get minerals, such as copper, iron, magnesium, manganese, zinc and selenium. Selenium is a potent cancer-fighting mineral, and aids the thyroid gland, which regulates metabolism, and fat burning in the body.
5. Potassium is an important electrolyte involved in nerve transmission, heart function and blood pressure. Magnesium is nature’s calming agent, and is excellent for heart health and blood sugar. Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in weight loss.

Choose raw nuts or raw nut butters instead of roasted nuts if you can; it helps to maintain the quality and nutritional content of the healthy fats that you will eat.

Olive Oil

We now know that a diet rich in monounsaturated fats like olive oil, coconut oil, nuts and seeds, is very beneficial to our overall health. Today, most olive oil comes from Mediterranean areas in Spain, Italy, Greece, Portugal and Turkey. Olive oil varieties are a bit like wine, where different growing conditions, soil and weather dictate the taste, color and amount of polyphenols or antioxidants in the oil. Extra virgin olive oil is made from the crushing and the first cold pressing of olives. Extra virgin olive oil has the heartiest, fruitiest flavor and most health benefits.

Olive oil is rich in monounsaturated fat, a type of fat that researchers are discovering has numerous significant health benefits. If you compare the Mediterranean diet, where olive oil is the main fat used, to the standard diet of the United States, where other fats such as animal fats, hydrogenated fats and highly processed vegetable oils like corn oil and soybean oil dominate, you will see some huge differences!

People who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma.

A Spanish study done a few years ago and published in the scientific journal, Diabetes Care, showed a Mediterranean style diet rich in olive oil reduces the risk of Type 2 Diabetes by almost 50 percent compared to a low fat diet. Previous studies have shown that a Mediterranean style diet rich in olive oil may prevent Type 2 Diabetes by improving blood sugar levels, insulin resistance and blood lipid levels. Olive oil also helps to lower triglyceride levels, which is directly related to high blood sugar, and a key component to the development of heart disease.

Diets using ample amounts of olive oil improved adiponectin levels, thus reducing inflammation and heart attack risks. Adiponectin, a hormone produced in the body, and secreted by fat cells, regulates sugar and fat metabolism, improves insulin sensitivity, and has anti-inflammatory effects on the cells lining the blood vessel walls. Low blood levels of adiponectin are a marker for metabolic syndrome and pre-diabetes, and are also associated with increased heart attack risk.

Three other recent studies suggest that such heart-healthy effects from olive oil are due not only to its high content of monounsaturated fats, but also to its hefty concentration of antioxidants, including chlorophyll, carotenoids and the polyphenolic compounds tyrosol, hydrotyrosol and oleuropein—all of which not only have free radical scavenging abilities. By reducing both inflammation and free radical damage, olive oil protects the lining of our blood vessels, helping to maintain its ability to relax and dilate, and helping reduce high blood pressure.

Olive oil varies greatly in taste and appearance depending on where it comes from. One scientist observed that the higher quality olive oils produced a throat-stinging sensation when swallowed. A compound in olive oil (oleocanthal), which is a powerful anti-inflammatory, actually works as well as medications like ibuprofen. To check for this anti-inflammatory, taste a spoonful of olive oil, and see how strongly it stings the back of the throat. The greater the sting, the greater the oleocanthal content.

Grass Fed Butter

Healthy oils and fats are key to good health.  Together they work as a team to supply your body with essential fatty acids for blood sugar stabilization, longevity, hormone balance, heart health, sharp vision, glowing moist skin and energy.

It is not cholesterol and saturated fats in our diets that contributes to heart attacks, but a combination of high blood sugar and insulin from too much sugary, starchy foods, and eating highly processed, inflammatory vegetable oils, including soybean oil, sunflower oil, corn oil, safflower oil and canola oil.

Of course, natural fats in general are beneficial to the body. Fat is converted to fuel, which is burned as an energy source, as long as you are not eating a diet high in sugar or starch. Fat helps our bodies absorb nutrients; particularly calcium and fat-soluble vitamins A, D, E and K.

Most butter substitutes are junk that should never be consumed by humans, despite the “healthy” labels. Butter is low glycemic and stabilizes blood sugar, and it gives you important and necessary nutrition and it helps reduce appetite and cravings. The only source of healthy butter is from organic, grass fed cows.  Mike also has an article here about the benefits on artery health of grass-fed dairy fat.

Coconut Oil

Coconut oil is the new superfood oil. In terms of how coconut oil helps blood sugar, studies have found that coconut oil can help to lower LDL (bad) cholesterol, and raise the good HDL cholesterol—both of which help to prevent heart disease. And a study published in 2009 showed that mice fed coconut oil had less insulin resistance and less body fat than mice fed lard. The study is interesting because it helps explain human studies showing that people who incorporate medium chain ‘fatty acids’ from coconut lose body fat.

Coconut oil is a medium chain triglyceride, which means it is metabolized differently than most fats. Unlike long chain fatty acids from animal fats, MCT’s are small enough to enter mitochondria – the cells’ energy-burning powerhouses, where they are converted immediately to energy, and they also slow the absorption of other carbohydrates eaten at the same time. Coconut oil boosts energy and endurance, and enhances the athletic performance.

Coconut oil is is also easy to digest and helps the thyroid gland function well (critical to metabolism and weight loss).

Pure virgin coconut oil (make sure it is not hydrogenated) is actually one of the best options for cooking oil, due to its highly stable nature under heat. This makes it much less inflammatory to your body compared to other oils such as soybean oil, corn oil, or other “vegetable” oils. This article here describes more details about cooking oils and which are healthy vs. unhealthy

Beans (for some people, but not others)

Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney beans) are a terrific combination of slow-burning carbohydrates, satisfying protein, and loads of fiber that helps you feel satisfied, stabilize blood-sugar levels, and keeps hunger in check. Beans are inexpensive, versatile, and filling.

Beans and other legumes have been proven to regulate blood glucose and insulin levels, with their high fiber and low glycemic index, according to a  study on Nutrition and Metabolism at the University of Toronto. The report was published online Oct. 22 in the Archives of Internal Medicine.

Beans and legumes not only improve blood sugar levels, but they also help to lower blood pressure and cholesterol according to some studies. These improvements in blood pressure and blood sugar add up to better diabetes control and a reduced risk of cardiovascular disease, the researchers said. Beans provide a heart-healthy, nutritious and more affordable alternative to eating processed meats and dairy foods.

But a Word of Warning on Beans:  Beans and other legumes do contain more lectins and other digestive-irritants than most other types of foods.  With this in mind, for people with sensitive digestive systems, beans can many times just make digestive problems worse.  But for people with completely healthy digestive systems, beans can be healthy, even if they do cause some flatulence.

Dark Green Leafy Vegetables: Chard, Spinach, Baby Greens, Kale

Leafy greens deliver a bonanza of health benefits and massive nutrition in the form of vitamins, minerals, fiber, antioxidants, and phytonutrients.

Leafy greens are packed with magnesium and amino acids which lower blood sugar and control insulin. Magnesium is an essential nutrient for over 300 functions in the body, and leafy greens are one of the biggest sources of this vital nutrient. In addition to its blood sugar-controlling abilities, it assists in metabolism of carbohydrates, and reduces cravings for sugar.

Leafy vegetables are an ideal fat burning food, as they are typically very low in calories. They also ward off the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamins K, C, E, and many of the B vitamins, iron, calcium, potassium and magnesium, as well as containing a host of super-powered phytochemicals.

Dark green leafy vegetables are, for a low calorie food, one of the most concentrated sources of nutrition of any food. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect all of our cells from damage and our eyes from macular degeneration and cataracts, among other benefits. Dark green leaves even contain small amounts of healthy omega 3 fats. Carotenoids, which are the antioxidants in orange, red, yellow and green vegetables have been shown to reduce the risk of diabetes Type 2 by up to 20% or so. Carotenoids are present in most all vegetables—so eating the brightest and deepest colored ones ensures you get a good dose of this powerful phytochemical!

The rock star nutrient dark green leafy vegetables is vitamin K. A cup of cooked greens provides about nine times the minimum recommended amount of vitamin K. This overlooked vitamin is responsible for preventing atherosclerosis by reducing calcium buildup in arteries, preventing inflammation, and regulating blood clotting.

Greens have very few carbohydrates–which makes them very low glycemic–and lots of fiber, which make them slower to digest. So, greens themselves have very little impact on blood sugar.

When you have a choice, a variety of greens is always best, as each has its own family of nutrients. Go for as many different colors and shades of green as you can!

A Word of Warning on Eating Too Much Leafy Greens:  Again, similar to beans, some people with sensitive digestive systems can experience worsening of their digestion by eating too much leafy greens or too many total veggies.  Mike explains more at this article:  4 reasons why you can eat too many veggies

Cruciferous Veggies

Scientists have been studying the role inflammation plays in obesity and Diabetes and other diseases, and found that chronic inflammation actually leads to insulin resistance, raising the risk of weight gain and Type 2 Diabetes. Eating foods rich in vitamin C such as cruciferous vegetables helps to lower inflammation and keep it in check, thereby lowering the risk of diabetes.

Broccoli and other cruciferous vegetables are also rich in potassium, which regulates glucose metabolism. Potassium is necessary for beta cells in the pancreas to ‘sense’ elevated blood sugar levels, and respond by secreting insulin.

Cruciferous vegetables are also particularly good at counteracting xenoestrogens in our environment. Xenoestrogens are artificial, chemical estrogens (a female hormone) that come from toxic chemicals in our environment, plastics, cosmetics, and food additives. Xenoestrogens are powerful hormone disrupters and have been implicated in a variety of medical problems, and during the last 10 years many scientific studies have found hard evidence of adverse effects on human and animal health, including weight gain, obesity, and diabetes.

Cruciferous vegetables are rich in natural chemicals called indoles and isothiocyanates, which protect against many cancers. And broccoli sprouts contain 10 times as much sulforaphane, a cancer-protective substance, than does mature broccoli.  Here’s a full blog we wrote on how broccoli fights cancer and inflammation.

Garlic and Onions

Garlic and onions’ pungent odor and taste comes from their powerful sulphur-containing compounds. The primary ingredient is Allicin, known for its antibacterial, antiviral, antifungal and antioxidant properties.

Allicin, along with other powerful compounds in both onions and garlic have a profound effect on your circulatory, digestive and immunological systems, which helps to lower blood pressure, lower blood sugar levels, and raise the levels of HDL (good cholesterol) in your body.

Garlic and onions are especially effective to stimulate insulin and stabilize blood sugar. A study published in the Journal of Medicinal Food found that both garlic and onions effectively improved glucose tolerance and insulin sensitivity.

Garlic has also long been acclaimed as helping to prevent heart disease and strokes—two serious health risks for diabetics. Onions also contain a hefty amount of the antioxidant, quercetin (especially red onions), which helps to reduce inflammation, fight allergies,  heart disease, and cancer.

Garlic’s health benefits come from fresh garlic (not powdered or in a jar). The potent chemicals in garlic are released when garlic is crushed, minced or chopped and sits for a few minutes. Add raw garlic to your meals three times a day, or crush garlic, and swallow with a glass of water.

Garlic and onions’ amazing health benefits make it well worth the bad breath you may encounter!  This article we wrote explains more benefits of onions and why onions are a common food among centenarians living to over 100.

Berries and Cherries

Eating a low glycemic diet means eliminating a lot of sweets. While your taste buds adjust, you may crave something sweet, and berries like raspberries, blueberries, blackberries, strawberries and cherries are perfect—and exceptionally good for you as well! Berries and cherries are low-glycemic superfoods packed with powerful antioxidants, vitamins, fiber and little natural sugar.

Berries deep color comes from a compound called anthocyanin, which is a flavonoid antioxidant that has been shown to reduce insulin resistance and help control blood sugar.

A cup of strawberries contains over 100 mg of vitamin C, which is way better than orange juice! Vitamin C strengthens the immune system and helps build strong connective tissue. Strawberries also contain calcium, magnesium, folate and potassium and very few calories. Always buy organic strawberries, as non-organic strawberries are one of the highest sprayed crops and soak up all those pesticides and herbicides.

One cup of blueberries offers a smaller amount of vitamin C, but high amounts of minerals and some extremely beneficial phytochemicals, with very few calories. Blueberries are also extremely high in antioxidants, as are cranberries. And raspberries offer vitamin C, potassium and a variety of other antioxidants.You can choose other berries with similar power-packed nutrition, such as loganberries, currants, gooseberries, lingonberries and bilberries.  Here’s another article we wrote about 5 reasons to eat more cherries for your health.

Dark Chocolate

Every once in a while you need a sweet, satisfying treat, and chocolate seems to fit the bill—but just remember, it does contain some sugar, so limit your treat to one or two pieces. Dark chocolate is actually good for you, but it can’t be just any old chocolate you grab off the shelf.

One of the major reasons diets and other weight loss programs fail is because you end up feeling deprived. Life isn’t about that! It’s about changing your bad habits, and allowing yourself to indulge in small amounts, once in a while. Integrating chocolate and in small doses into your daily diet, can help your fat burning, low-glycemic diet be successful!

Chocolate is made from the beans of the cacao tree, Theobroma CacaoPlant. Cocoa contains several antioxidants which are effective in preventing weight gain and Type 2 Diabetes by curbing the appetite and improving glucose tolerance. These flavonoids are plant-based compounds with powerful antioxidant properties, which means they reduce inflammation, promote healthy arteries, and help fight aging by preventing–and repairing–cellular damage. A small bar of dark chocolate can contain the same amount of antioxidants as six apples, four and a half cups of tea, or two glasses of red wine.

Good dark chocolate can serve as an appetite suppressant, lower your blood pressure, improve your mood, and add antioxidants. Dark chocolate’s bitter taste helps regulate appetite and the cocoa butter may help the stomach feel full longer. And—chocolate contains an ingredient that is a mood elevator, along with magnesium, a mineral that helps control blood sugar and helps you feel calm and relaxed, while lowering your blood pressure.

Keep in mind that milk chocolate and white chocolate are full of sugar, and don’t offer the same health benefits as dark chocolate. Instead, reach for the good quality dark, organic chocolate, without all the sweet additions like caramel, toffee, etc. Generally, chocolates in the range of 70-80% cocoa have the best taste but have much lower sugar levels than milk chocolate. The darker the better.  Here’s an article about the benefits of dark chocolate on your gut health.

Seaweed

New studies report that certain seaweeds slow down the processing of carbohydrates, which keeps blood sugar from spiking. The study, published in Food Chemistry evaluated 15 different levels and found that five brown seaweed types had the most powerful enzymes which slow the metabolism of carbohydrates. Brown seaweed extracts appear to the ability to interfere with the release of simple sugars as well, which reduces post-meal blood sugar spikes. Other research on seaweed shows seaweed’s ability to help to lower blood pressure.

In addition to the many vitamins and minerals, and powerful plant chemicals seaweed contains, seaweed is also known to help with weight loss. While many of the seaweeds studied are specific types of brown seaweed, you can help yourself to Nori wraps that you can find in a health food store or Asian market. Nori wraps make great wraps for most any kind of filling. Try them filled with tuna salad!  If you want to learn more about seaweed benefits for your health, read this article.

Green Tea

People have been drinking tea since ancient times and even today, it is still one of the most popular drinks in the world—besides water. Of the many health benefits of tea, diabetes prevention is one of them.

Through a complex biochemical reaction, tea, especially green tea, helps to sensitize cells so they are better able to metabolize sugar. A Japanese study published in the Diabetes and Metabolism Journal in 2013, found that people who drank 6 cups of tea a day were 33% less likely to gain weight, develop insulin resistance or Type 2 Diabetes.

It does this by slowing the action of a particular digestive enzyme called amylase. This enzyme is pivotal in the breakdown of starches (carbs), that can cause blood sugar levels to soar following a meal. This is pretty exciting stuff!

It is known that tea contains antioxidants called ‘polyphenols’, which reduce oxidative stress, and cause vasodilation which expands and relaxes blood vessels, reducing blood pressure, and lessening the chances for heart attacks and strokes.

While black tea has many health benefits, green tea is the clear winner. Green tea contains higher polyphenol levels. In fact, if you were to go to PubMed.com and do a search for green tea, you’d find over 2,000 studies performed on green tea and its components. Other benefits include weight loss, cancer prevention, antioxidant activity, cognitive enhancement, general good health and well being… and the list goes on and on.

Green tea is also a great fat burning substance. Green tea aids weight loss by increasing the metabolic rate, causing those who use it to experience a small increase in calorie burn, according to the American Journal of Clinical Nutrition. In fact it has been shown to lower of body fat AND of cholesterol levels.

In short, green tea’s health benefits are a result of several mechanisms, including increased metabolism, a positive effect on blood sugar and insulin regulation, and the inhibition of certain enzymes, which are required for the processing of carbohydrates and fats.

Red Wine

Yay! Red wine can be okay for a low-glycemic diet! A small glass of red wine a day can actually help keep blood sugar under control, along with a healthy, low glycemic diet.

The natural phytochemicals found in red grape skins known as polyphenols can help the body regulate glucose levels, preventing potentially dangerous peaks and valleys in blood sugar levels.

A recent study on wine found that some of the antioxidants in red wine interact with human cells that are involved in the development of fat cells, energy storage and blood sugar regulation. These polyphenols are actually comparable to the same action that the diabetes drug Avandia controls. Moderate wine drinking—especially red wines has been associated with health benefits for humans. Moderate means a small glass for women, and two glasses for men.

You can also read this article about how red wine can even help your gut health.

Do you struggle with Type-2 Diabetes or been labeled “Pre-Diabetic”?

If you’re ready to finally REVERSE your Type-2 Diabetes, and get rid of the stubborn belly fat that will NOT go away because of it, then  Click here to read this short article and uncover the simple fat loss secret to quickly, and naturally, REVERSE your Type-2 Diabetes

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