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13 Foods That Help With Diabetes



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.”


“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.”


“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.”


“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 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 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. “


“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 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.


  • 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.

Healthy Eating

DeAndre Jordan Is Putting His Money Where His Mouth Is



As a socially and environmentally conscious philanthropist, investor in plant-based and sustainable brands, host of his own plant-based TV show and, of course, a hub for the Brooklyn Nets – DeAndre Jordan is a busy guy.

Players TV – Cooking Clean Show, May 13, 2021

Justin Tucker / @ nine80four

In the midst of his tireless busy schedule, he finds a way to make a half-hour Zoom call with me, and if anything strikes me, it’s that despite the time constraints, he doesn’t seem distracted or rushed. Rather, he’s thoughtful and in the moment.

“I always learn. I am constantly changing. I’m constantly developing, ”he says about his path to mindfulness and a plant-based life.

Almost a decade ago, Jordan took his first steps on the path to mindfulness while on an NBA trip to China. Here he learned about Buddhist practices like meditation and adopted them in order to transform and calm his mind.

“It’s a cool way to use my own energy and my own space,” he describes. “To be aware of my body, my surroundings and the energy that emanates from everything. It helps me deal with the craziness of the world on a daily basis. “

When he returned to China two years later, and then after a trip to Thailand, he continued to delve into Buddhist teachings in search of harmony in all facets of his life – spiritual, psychological, physical, and in his contribution to his community and the environment .

In 2017, an experiment with plant-based diets resulted in a complete lifestyle change that extended to his career, investments, and philanthropy.

“I invest in things that I really believe in and of course that’s my way too,” he explains. “I want to inform others and help them live this lifestyle.”

Cooking Clean, Jordan’s plant-based cooking show, is a medium he uses to educate the public about a plant-based life.

Founded on May 30th by lifestyle and cultural TV network Players TV and media company Players TV, Cooking Clean presents the NBA All-Star, who works with guest chefs to prepare healthy and delicious plant-based dishes.

“I hope the show teaches people that a plant-based diet is good for their body, the planet and the people around them,” he says.

Many of the dishes Jordan creates on the show call for JUST Egg and Beyond Meat, animal protein substitutes for which he’s not just an ambassador but also an investor.

In one episode, head chef Latisha Daring Jordan shows how to prepare a frittata from portobello mushrooms, paprika and JUST Egg, an egg-protein substitute made from mung beans – a thousand-year-old protein-rich legume.

Players TV Cooking Clean Show Preparation of dishes with JUST Egg

Just egg

“When I heard about JUST Egg, I hadn’t eaten eggs in over a year. I was skeptical and didn’t know what mung beans were, ”admits Jordan. “But once I tried it, I longed for it more and more. It’s also good for you and the environment. “

Jordan addresses misunderstandings around the traditional “healthy plate”. “People think that in order to be healthy you need these specific things on your plate – that usually includes animal protein,” he explains.

“But when you think about where animals get protein from, you realize that you’re actually going through a third party to get what you need. Why not get it directly from plants? “

JUST Egg uses 98% less water, has a 93% lower carbon footprint, requires 86% less land than traditional animal products and contains the same amount of protein as a hen’s egg in a single serving. In March of this year, the egg substitute sold the equivalent of more than 100 million eggs – all made from plants.

“It helps to know that the things I eat are making a positive impact on the planet,” says Jordan. “When I think about how much water is wasted or how much CO2 is associated with a piece of chicken or beef, it also reminds me that I am doing the right thing.”

Jordan explains that clean cooking means keeping your body or “temple” as pure and clean as possible, which has had a very positive effect on your game and life.

“Since changing my lifestyle, I feel like my entire aura has improved,” he says. “I feel the benefits both on and off the pitch. As a person and as a professional athlete, I give my body what I will produce and achieve. That’s what matters.”

DeAndre Jordan # 6 of the Brooklyn Nets speaks to the media during Brooklyn Nets Media Day at HSS … [+] Training Center (Photo by Mike Lawrie / Getty Images)

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Healthy Eating

Packable Meals That Make for Easy Road Trip Food



Rotisserie chicken sandwiches, salad-in-a-glass or thermosgazpacho

If it turns out that you spend most of your time driving during the day, there are plenty of sandwich options that go well beyond peanut butter and jelly. Homemade chicken salad tastes even better (and is more nutritious) when you add fruits, nuts, and fresh herbs. Poaching or roasting chicken isn’t difficult, but using fried chicken is a great option without cooking. Put it in a croissant and add an avocado to keep it filling and provide healthy fats. (Hold the avocado whole until you’re ready to eat; just don’t forget to pack a knife.)

You can also conjure up a high-quality BLT on the go. Cook some turkey bacon in the morning – it can stay crispy for hours without refrigeration – and marinate the tomatoes in the evening before you go. (Simply drizzle tomato slices with a squirt of red wine vinegar and olive oil and store in a container in the refrigerator.) Get fresh bread, lettuce and mayo or an avocado and assemble it when you are ready to eat.

If you want to have dinner too, let the time in the car work for you: Beat a salad that gets better and better in marinades, like an Asian coleslaw made with rotisserie chicken, cooked shrimp and / or cashew nuts before serving. Another creative way to get your veggies inside is to put a salad together in a jar that you stash in the cooler. These score lots of road trip-friendly points because they’re easy to store and eat, and the layers keep the ingredients fresher and crispier.

You can really add whatever you want – maybe blue cheese and bacon for a cobb salad; Shrimp and beans for a taco spin – then just shake it to beautify it all. Pasta salad variants also work here. You can try something as simple as mixing chickpeas in a jar with onions, oil, and vinegar, then layering them on top of spiral pasta, a handful of arugula, and a few tablespoons each of olives and feta. When you’re ready to eat, just shake it.

Finally, consider a light lunch or dinner with a drinkable soup like gazpacho. The following recipe is delicious, fresh and easy to keep in an insulated travel mug.

Sippin ‘Green Gazpacho

Yield: 6 cups


2 pounds of English greenhouse cucumbers (about 2 large), chopped

2 cloves of garlic, crushed

2 cups of roughly chopped arugula

2 cups coarsely chopped mixed tender herbs (such as basil, parsley, coriander and / or mint)

3 tablespoons (or more) of sherry vinegar or red wine vinegar

Kosher salt

3/4 cup (or more) olive oil


1. Puree the cucumber, garlic and 1/2 cup water in a blender until smooth. Add the rocket, herbs, vinegar and a large pinch of salt and puree, scraping the sides of the mixer as necessary until it is very smooth. Let the oil flow in slowly with the engine running; mix until emulsified. (The mixture will turn pale green and creamy looking, almost like a salad dressing; add more oil and / or water if needed.) Try gazpacho and add more salt and vinegar to taste. You want it to be borderline too salty and acidic at room temperature. Transfer the gazpacho to an airtight container. Cover and let cool until very cold, 4-12 hours.

2. Try gazpacho and adjust with a little more salt and / or vinegar as needed before pouring it into chilled glasses.

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Healthy Eating

Shuman Farms Spends the Month of June Giving Back



Reidsville, Georgia – True to their organizational pillars of giving back and sustainability, Shuman Farms spends the month of June making a difference in the communities where their RealSweet® Vidalia® onions are sold. Food insecurity affects millions of families across the US and with the support of their special Feeding America RealSweet Vidalia onion sacks this summer, Shuman Farms will provide 100,000 meals to those in need.

Feeding America® estimates that food insecurity could affect more than 42 million people by 2021, including a potentially 13 million children. The summer holidays are especially tough for children who depend on free or discounted lunches during the school year.

“At Shuman Farms, we believe it is our responsibility to be good stewards of what we have been given,” said John Shuman, President and CEO of Shuman Farms. “It’s important not only to achieve this through our sustainability efforts, but also through the way we give back to the local community and the communities in which we operate. Our Feeding America program every June is an important part of that mission. “

Retailers wearing the Feeding America RealSweet Vidalia bags will also be outfitted with in-store signage, display cases, and recommended social media posts to support the initiative and raise awareness of food insecurity in the United States

Shuman Farms’ expanded commitment to giving back was also evident in its own community. Throughout the month, Shuman Farms team members volunteered at their local food bank Feeding America, America’s Second Harvest of Coastal Georgia, packing nearly 2,500 breakfast bags to be distributed to needy children in communities in southeast Georgia.

In addition to working directly with Feeding America, Shuman Farms will also participate in the Healthy Family Project’s annual Produce for Kids retail campaigns at multiple retailers, including Publix, AWG Springfield and Oklahoma Banners, MDI Banners, Rouses Markets, TOPS Friendly Markets and Stop & deal.

In 2002, John Shuman, President and CEO of Shuman Farms, founded Healthy Family Project®, a cause marketing organization dedicated to creating a healthier generation and giving back to families across the country. Since 2014, the Healthy Family Project has worked with Feeding America to give back to families and children suffering from food insecurity.

“Healthy Family Project was founded in the hope that the food industry would come together and give back to those in need,” Shuman continued. “Now, two decades later, the Healthy Family Project and our partners have raised more than $ 7 million for charities in the United States, including more than 12 million meals donated to Feeding America.”

The 2021 Produce for Kids campaigns will deliver more than 1.3 million meals to more than 65 Feeding America food banks and thousands of pantries across the United States

Shuman Farms started shipping RealSweet Vidalia onions in April and plans to ensure good availability of high quality Vidalia onions during the summer months until they switch to RealSweet premium sweet onions from Peru in September.

About Shuman Farms, Inc.

The family business Shuman Farms, headquartered in the center of the Vidalia® growing region in southeast Georgia, has been in the sweet onion industry for more than 35 years. Today Shuman Farms is an industry leading year round grower and shipper of premium sweet onions. Learn more about Shuman Farms at

About the Healthy Family Project®

The Healthy Family Project believes in creating a healthier generation. As a cause marketing organization, Healthy Family Project creates programs like Produce for Kids that offer simple, fun and inspiring recipes. Since its inception in 2002 by Shuman Farms, the Healthy Family Project has raised more than $ 7 million for charities that support children and families. To learn more about products for children and healthy eating, visit

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