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13 Foods That Help With Diabetes

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Following a healthy eating plan is essential to managing diabetes. “Diabetes is a complex disease in which people experience high blood sugar levels either due to a lack of insulin produced by the pancreas or due to insulin resistance,” says Bernstein Pankonin, MS, RD, LMNT, registered dietitian and owner of food blog Stirlist. “Foods that contain added sugar and high amounts of carbohydrates can cause glucose levels to rise.”

Eating a diabetes-friendly diet that provides a healthy and balanced source of carbohydrates can help keep people with diabetes nourished and satisfied.

“Eating a diabetes-friendly diet can help lower blood sugar and reduce your risk of chronic complications associated with uncontrolled diabetes,” says Rahaf Al Bochi, RDN, LD, Spokesman for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition LLC. Here are 13 of the best foods that nutritionists say help with diabetes.

Food for diabetes

Sweet potatoes

“Sweet potatoes not only contain vitamins and antioxidants, they also contain fiber,” says Pankonin. “Fiber can help prevent blood sugar spikes and also increase fullness, which is important if you have diabetes.”

Black beans

“Beans of all kinds – black beans, kidney beans, cannellini, and garbanzo – are made up of both vegetable protein and fiber, which promote gradual increases in blood sugar compared to increases and better appetite control,” says Beth Stark, RDN, LDN, a Registered Nutritionist and Nutrition and Culinary Communication Consultant based in Pennsylvania. “They’re also high in a variety of vitamins and minerals, including iron, potassium, and magnesium. It’s also easy to incorporate more beans into meals! Add your favorite flavor to casseroles, salads, stir-fries, power bowls, and even breakfast! Remember to choose beans with no added salt and drain and rinse them before use to reduce sodium levels by up to 41%! “

Related: The 6 Best Free Apps to Use for Diabetes and Blood Sugar Management

Leafy vegetables

“Green leafy vegetables like spinach and kale are low in carbohydrates and high in fiber, so they don’t affect blood sugar,” says Al Bochi. “They also provide lots of vitamins, minerals and antioxidants and help you stay full.”

Brussels sprouts

“Brussels sprouts are low in carbohydrates, but they are a good source of fiber,” says Pankonin. “Brussels sprouts also contain other nutrients and antioxidants, such as alpha lipoic acid, that could help improve insulin resistance.”

Raspberries

“When it comes to controlling blood sugar, high-fiber fruits are the best choice,” says Stark. “All kinds of berries – raspberries, strawberries, blueberries, and blackberries – are packed with fiber as well as health-protecting vitamins, minerals, and antioxidants. Plus they are all in season now! Enjoy pure berries, as part of a fruit skewer with cheddar cheese cubes or on whole grain toast with nut butter. “

Extra virgin olive oil

“Extra virgin olive oil is rich in healthy monounsaturated fats and has been shown to lower blood sugar and cholesterol levels,” says Al Bochi. “It’s high in antioxidants, especially vitamin E, which helps reduce inflammation and lower the risk of heart disease.”

Linked: 22 celebrities with diabetes

Amniotic fluid or sparkling water

“Staying hydrated is very important for diabetics,” says Pankonin. “Beverages like infused water or sparkling water can provide moisture and be a source of antioxidants with no added sugar.”

tuna

“Diabetes increases the risk of dying from a heart attack or stroke. Heart-smart omega-3 fats from fish like trout, sardines and tuna play a role in lowering cholesterol and inflammation, resulting in an overall lower risk of life-threatening heart disease, “says Stark. “Make an effort to include at least 2 (4-ounce) servings per week in your diet to meet the recommendation. Not sure where to start? Just swap fresh, frozen or canned fish rich in omega-3s for your favorite dishes like tacos, pasta, stir-fries and even pizza! “

Al-Bochi adds, “Fish is also high in protein, which can help lower your blood sugar and keep you full.”

Walnuts

“Nuts like walnuts, pistachios and almonds contain healthy fats and proteins and have been shown to help lower blood sugar,” says Al Bochi. “They’re a great blood sugar-friendly snack.”

Stark adds, “Not only are nuts a plentiful source of the blood sugar that plant protein and fiber control, they also provide hearty unsaturated fats. Choose lightly salted or unsalted varieties and keep the serving to around 1/4 to 1/3 cup when snacking. Nuts are also a delicious topper for salads, cereal bowls, oatmeal and Greek yogurt. “

Related: How You Can Reverse Type 2 Diabetes

salmon

“Salmon is a fatty fish that contains omega-3 fatty acids,” says Pankonin. “Diabetics are at risk for other complications such as heart disease, so a diet high in heart-healthy fats is important for diabetics.”

Blueberries

“Blueberries are high-fiber fruits and rich in antioxidants,” says Al Bochi. “One cup of fresh blueberries contains 4 grams of fiber. They have been shown to help improve insulin sensitivity, which helps lower blood sugar. “

peanuts

“Not only do peanuts contain protein and fiber that can contribute to fullness, but there is also evidence that peanuts can improve blood sugar levels in people with type 2 diabetes,” says Pankonin.

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Chickpeas

“Chickpeas are rich in protein and fiber that help slow blood sugar spikes when consumed with a balanced meal,” says Al Bochi. “Half a cup of chickpeas contains 10 grams of protein and 5 grams of fiber. They can easily be added to salads, sandwiches, stews or enjoyed as a snack as roasted chickpeas. “

Next, here are the best and worst edible oils for heart health.

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  • Amber Pankonin, MS, RD, LMNT, registered nutritionist and owner of the Stirlist food blog
  • Rahaf Al Bochi, RDN, LD, spokesman for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition LLC
  • Beth Stark, RDN, LDN, a Registered Nutritionist and Nutrition and Culinary Communication Consultant based in Pennsylvania.
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Healthy Eating

The #1 Fall Food for Weight Loss, Dietitian Says

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In many parts of the country, it is the time of year when the idea of ​​curling up and relaxing sounds a little more appealing than tormenting your way through a tough workout. Hey, no judgment – in fact, if we told you that eating more of the one fall food you look forward to year-round … could be a very proactive way to avoid weight gain in fall … would us believe? As it turns out, a nutritionist says that the quintessential fall harvest, in addition to its other amazing health benefits, could help you stay in shape.

Read on to learn why pumpkin (yes, pumpkin!) Could serve your weight loss goals this fall.

Then do you want more good news? See why some nutritionists say bread may become less of a banned food soon.

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Per 1/2 cup: 40 calories, 0 g fat, 0 mg cholesterol, 5 mg sodium, 10 g carbohydrates, 3 g fiber, 4 g sugar, 0 g added sugar, 1 g protein

Let’s start with the basics of this popular pumpkin. Ever studied the side of a pumpkin puree jar? We happened to have one on hand: Half a cup of Libby’s canned pumpkin contains three grams of fiber and one gram of protein with just 40 calories.

These nutritional information is a great way to start understanding why pumpkin can be considered a boon to your efforts at staying lean.

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This slice of pumpkin might remind you of the look of a melon – and like melons, pumpkins contain a lot of one substance: water.

Registered nutritionist and nutritionist Mackenzie Burgess, RDN, told Fox News why this works. “Pumpkin is beneficial for weight loss because it is mostly water, so it is low in calories and yet high in nutrients,” said Burgess.

Add to this the fiber content and little sugar, and you may see how pumpkin is a friendly food that provides plenty of goodness with the power to rid your body of a little excess too.

RELATED: A Key Effect of Eating Pumpkin, Says Nutritionists

public supermarket shopping trolleyShutterstock

Here’s perhaps the biggest challenge in using pumpkin this fall: For the second year running, canned pumpkin is one of the foods currently hit by a shortage.

Fortunately, it seems like whole pumpkins are in abundance. Roasting a pumpkin can be relatively simple (in parts of Europe they love that): try cutting it into small pieces, removing the seeds (remember to roast your pumpkin seeds, there’s more healthy stuff in there!) And then place the pumpkin segments in a baking dish with shallow water so that the pumpkin stays moist while frying.

When it comes out of the oven, puree your pumpkin and serve it as a side dish (think sweet potato puree) or keep slicing the roasted pumpkin and dicing it in a salad. Try this mixed greens salad with pumpkin vinaigrette … or pumpkin pizza.

(We said it: pumpkin pizza.)

pumpkin pureeShutterstock

Go ahead, feel great by doing all the things with pumpkin this fall. Try one of these 33 delicious pumpkin recipes or even this Instant Pot Two-Layered Creamy Pumpkin Yogurt.

Find out more about the latest here:

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Healthy Eating

The #1 Best Diet After 50, Says Dietitian

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As you get older, it’s important to find a diet that you not only love, but that can also help you stay healthy every year. But with the long list of diets currently in existence, it can sometimes be a challenge to find the right one.

The Standard American Diet (SAD) may be one of the worst diets for healthy aging, but according to Rachel Dyckman, MS, RDN, CDN, it is one of the the best diet after 50 is the Mediterranean diet.

“The Mediterranean diet has been consistently rated as one of the best diets for overall health and longevity, and recent research suggests that the more older adults stick to this diet, the longer they live,” says Dyckman.

This is why the Mediterranean after 50 diet is your best bet, and for more healthy eating tips, see The 7 Healthiest Foods You Should Eat Now.

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The Mediterranean Diet is inspired by countries like Greece and Italy and first emerged as a diet in America after researchers found that people from these regions had very few cases of heart disease.

“The Mediterranean diet is not a strict ‘diet’ per se, but a nutritional pattern that mainly consists of fruits, vegetables, whole grains, beans and pulses, as well as nuts and seeds,” says Dyckman. “It also contains moderate amounts of seafood, poultry, dairy products, and eggs.”

According to Dyckman, one of the main differences between this and the SAD is that red meat is rarely consumed and you Keep processed foods and refined carbohydrates to a minimum.

Mediterranean cuisineShutterstock

One of the best things about the Mediterranean diet for those over 50 is that it encourages whole, unprocessed foods high in fiber.

“Fiber is extremely important to a healthy diet, especially in old age,” says Dyckman. “It helps us maintain a healthy weight by keeping us full after eating, promotes bowel function and a healthy gut microbiome, lowers cholesterol, helps protect against colon cancer, and promotes stable blood sugar.”

RELATED: 5 Main Side Effects of Not Getting Enough Fiber, Says Science

Olives herbs and olive oilShutterstock

Olive oil is a major part of the Mediterranean diet and is extremely beneficial for heart health as we age. According to Dyckman, olive oil is high in heart-healthy monounsaturated fats, “which are known to lower LDL (bad) cholesterol and increase HDL (good cholesterol).”

Olive oil also contains a special plant compound called polyphenols. According to Dyckman, “these are known to fight aging-related free radical damage and have the potential to slow the development of age-related diseases such as heart disease, cancer and neurodegenerative diseases.”

RELATED: One Key Effect of Consuming Olive Oil, Says New Study

Recipe for Mediterranean lentil salad from Recipe RunnerCourtesy Recipe Runner

“The Mediterranean diet also reduces the risk of obesity in post- and perimenopausal women,” says Lindsey DeSoto, RDN, owner of The Dietitian Momma.

According to a study by the Journal of the North American Menopause Society, menopausal obesity can lead to moderate to severe health problems, so following a Mediterranean diet can help alleviate those stressors during the menopausal process.

Mediterranean Salmon Coucous Salad Recipe RunnerCourtesy Recipe Runner

As Dyckman said, this diet is not about strictly following a particular routine, but rather about consuming heart-healthy foods and limiting those that can cause problems as you age.

If you’re looking for ideas to get started, take a look at this list of groceries to buy in the store or try one of these Mediterranean recipes at home.

For more healthy tips, these next:

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Healthy Eating

Shoppers Are Delighted Over 7 Costco Items They “Didn’t Know” Existed

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That feeling, when you visit Costco for a small handful of grocery basics and a product you haven’t even looked for, just pops in your eye. Little did you know this brand you love made this! Or wait – how had you never noticed this meal before? This weekend, Costco members from across the country are touting new discoveries on social media that many say will likely become a staple of their grocery orders. Have you tried these Costco gemstones?

Read on to see which Costco products sparked curiosity and conversation at the end of the week. Even if you’re working on your weekend grocery list, don’t miss out on saying Costco members these are the best frozen meals out there.

Earlier this week u / 305golf announced to the Costco subreddit, “Lotus Biscoff Ice Cream.

If you’ve flown Delta, you may know these cookies that the brand says are still baked entirely at their facility in Belgium, just as they have been since 1932. Many fans of Lotus Biscoff love these toasted, sweet little biscuits made in Coffee are dipped. But ice cream parlors? We are fascinated too.

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Courtesy Burpy

On Friday u / shiant shared a trunk shot with the words: “My Costco haul today.”

That grocery order got people talking – and one of the most talked-about items was the Costco Meatloaf and Mashed Potatoes. U / Donkeyman Picklebutt asked, “How’s the meatloaf? I’ve tried to get it in the past.”

After a number of comments, the general consensus among these members is that this meatloaf is filling and filling, and that the mashed potatoes are actually real and not flakes.

RELATED: 13 Best Healthy Meatloaf Recipes For Weight Loss

U / shiant’s inclusion of Kirkland Signature Broccoli Cheddar Soup in the post also sparked discussion of Costco soups, with u / ChaserNeverRests commenting, “Oooh, I didn’t see that on my last visit. I hope we get it soon! “

Soup is this season – check out 23 cozy soup recipes that are perfect for weight loss this fall

Hot Pockets Sausage Egg Cheese Croissant Crust

u / TRX808 said, “I need a box of these hot pocket breakfast bags. I’ve never seen them in the local warehouses.”

U / discodawg02 announced on Friday that they have just joined the Costco subreddit. “Was wondering if anyone else has put together a large collection of these cool little tiramisu glasses?”

With 159 comments at the time of posting and counting, it is clear that many members are fans of these Italian sweet treats.

RELATED: Giada De Laurentiis just released the easiest fall appetizer

Earlier this week u / RiverRooted announced, “Pumpkin Spice Loaf spotted in the wild. Delicious.”

U / PM_MeYourAvocados cited nutrition facts indicating that 1/10 of this pumpkin bread weighs 420 calories, 21 grams of fat, and 35 grams of sugar.

Sounds hard, but using pumpkin in healthier ways can be amazing to you. If you’re craving the whole pumpkin right now, check out an important effect of eating pumpkin, says nutritionist.

Yes, amazing, but don’t get too excited. We need to precede this by stating that u / zebedeeAU called this a “New Offer in an Aussie Costco Food Court”.

But as some commentators noted, it’s definitely interesting to see what the Costco Food Court has to offer in other parts of the world. For some of the latest information on Costco Food Courts near your home, check out the Most Unhealthy Costco Food Court Orders, Say Dietitians.

For more information on Costco and grocery stores, please visit:

Editor’s Note: Some images have been used to depict the mentioned products and technical choices in user comments have been retained in order to preserve the original quote.

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