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10 healthy foods and drinks that help manage blood sugar

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If you have prediabetes or diabetes, it can be difficult to know which foods and drinks are the best choices. But these 10 tips from Dr. Ganesh Kadhe, Associate Director, Nutrition Medical and Scientific Affairs, Abbott, can help you keep your numbers in check.

1.Beans (of any kind)

Lentils, kidney beans, black beans, or garbanzo beans are low glycemic index foods. (Photo: Canva)

Lentils, kidney beans, black beans, or garbanzo beans are low glycemic index foods. This means their carbohydrates are gradually released, making them less likely to cause blood sugar spikes. They’re so beneficial that a recent study found that consuming a cup of beans daily for three months on a low-glycemic diet reduced HbA1c (hemoglobin A1c) levels by half a percentage point.

Try it out: at your next meal, swap your regular dal for rajma from time to time

2. Apples

Throw an apple in your lunch bag or grab one between meals. (Photo: Canva)

You might think that fruit has no place on a diabetic diet, but apples are also low in glycemic value. Aiming for low or medium glycemic index foods is one way to control blood sugar levels. Eating an apple a day has its benefits – they’re high in fiber, vitamin C, and fat free! Not to mention a portable and easy snack option.

Try it out: throw an apple in your lunch bag or grab one in between. Try baking them with a touch of cinnamon for warm treats when you crave desserts.

3. Almonds

Try adding more almonds to your diet to get your daily dose of this blood sugar balancing mineral.

These crispy nuts are high in magnesium, a mineral that can help your body use its own insulin more effectively. Try adding more almonds to your diet to get your daily dose of this blood sugar balancing mineral. Also, nuts like almonds are high in monounsaturated fat, protein, and fiber, which makes them a great way to control blood sugar levels.

Try it: For a healthy snack on the go, pack 30 g of almonds in portion cans.

4. Spinach

These leafy green vegetables only have 21 calories per cup cooked and are filled with blood sugar-friendly magnesium and fiber. Plus, you can enjoy spinach raw, sautéed with olive oil, in your favorite palak paneer, or even mixed, making it a versatile choice!

Give it a try: add a heaping handful of baby spinach to your next smoothie or use it in a salad instead of a salad.

5. Chia seeds

You may have heard that losing or controlling weight is one of the best things you can do to improve your blood sugar levels. Chia seeds can help with this. In one study, people with diabetes who added about an ounce of chia seeds to a controlled calorie diet for six months lost four pounds and cut off an inch and a half from their waist. Aside from being high in fiber, these gemstones also contain protein and provide 18 percent of your recommended daily calcium intake.

Give it a try: Combine a quarter cup of chia seeds with a cup of 1 percent or non-fat milk and half a cup of diced fruit. Chill overnight and enjoy for breakfast the next morning.

6. Add a diabetes-specific formula

Along with lifestyle changes and regular exercise, it is recommended that a diabetes-specific formula be added to your nutritional plan. Look for a formula with special ingredients like complex carbohydrates, vitamins, and antioxidants to control the steady release of glucose. Ideally, the formula must be included in your breakfast, lunch, or dinner as a partial meal replacement in one of your modified meals to help keep blood sugar and weight under control.

Give it a try: carry a serving of the formula in your shaker (to be consumed with water) so you always have a healthy snack on hand – no matter how busy your day is.

One study showed that consuming about 2 cups of blueberries daily improved insulin sensitivity in overweight people. (Photo: Canva)

7. Blueberries

Another Fruit Option: The evidence of the health benefits of consuming blueberries is pretty compelling. Blueberries contain compounds that have been shown to help reduce your risk of heart disease and improve your body’s use of insulin. One study showed that consuming about 2 cups of blueberries daily improved insulin sensitivity in overweight people with insulin resistance. They’re also a great source of fiber and other nutrients like vitamin C and antioxidants.

Give it a try: take half a cup of fresh blueberries (or thawed, frozen blueberries) and spoon it over plain, unsweetened yogurt. Or add a cup of blueberries to your smoothie.

8. Oatmeal

Oatmeal isn’t just good for the heart. It can also benefit your blood sugar. Just like apples, oatmeal and oatmeal have a low glycemic index. Just keep in mind that while steel cut and rolled oats are great picks, heavily processed instant and quick oats tend to have a higher glycemic index, making them less blood sugar friendly.

Try it out: opt for steel or oatmeal oat flakes with masala as a savory variant and with blueberries for a sweet variant and enjoy a hearty, warm breakfast.

Add turmeric to your daily diet and don’t forget your daily dose of turmeric. (Photo: Canva)

9. Turmeric (Haldi)

This golden spice contains curcumin, a substance that can keep your pancreas healthy and prevent prediabetes from turning into type 2 diabetes.

Give it a try: add turmeric to your daily diet and don’t miss your daily dose of turmeric.

10. Chamomile tea

Chamomile tea has long been used for a variety of ailments. Existing research shows that it has antioxidant and cancer-fighting properties, and a recent study found that it can help you control your blood sugar levels as well. When study participants drank a cup of chamomile tea three times a day after meals for six weeks, they showed reductions in blood sugar levels, insulin, and insulin resistance.

Give it a try: replace an after-dinner cocktail with a freshly brewed cup of chamomile tea. Try adding a lemon wedge for flavor and an extra dose of vitamin C.

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Healthy Eating

Berkeley, California Now Home to First Plant-Based City Council

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Berkeley, California, made history today as the first US city to abandon animal products in favor of plant-based foods. Berkeley city council announced plans to replace at least 50 percent of animal-based food spending with plant-based options by 2024. According to The Daily Californian, the move is the first step in the city’s goal of phasing out all animal products across all of its facilities, including summer camps, prison, senior centers and other city facilities.

The resolution, authored by Berkeley Mayor Jesse Arreguin and Councilor Sophie Hahn, states: “Streamlining the city of Berkeley’s transition to plant-based and plant-based meals promotes the priority of the city’s strategic plan to lead the world in fighting climate change, environmental justice and environmental protection and support the goal of the climate protection plan that much of the food consumed in Berkeley is produced locally. “

During the July 27 session, the city council discussed how the plant-based switch would encourage the city and its people to adopt a vegan diet. Motivated by environmental, health and ethical concerns, Mayor Arreguin and the city council hoped that this transition would raise awareness of the benefits of plant life. The council meeting shows that the plant-based switch was aimed at reducing the negative effects of carbon emissions, water scarcity and natural disasters caused by climate change.

This drive for sustainability comes after years of protests by local organizers who want to address the dangers of animal husbandry. Direct Action Everywhere chairman Almira Tanner claims the constant clash between animal rights activists and the city council was the reason the resolution was passed.

“This industry is immensely powerful, but it cannot match ordinary, passionate people who come together to act together,” Tanner said in an email to The Daily Californian. “That’s just the beginning.”

Beyond the environment, Berkeley’s decision to reduce its animal-based foods stems from a deeper concern for the health and wellbeing of individuals. The city’s goal is to promote healthy and nutritional life for people, especially after the COVID-19 pandemic. The agenda also discussed the benefits of a plant-based diet related to diseases such as cancer and diabetes, in hopes of highlighting the importance of diet for immunity.

Prior to the plant-based food campaign, Berkeley stepped into the spotlight for cruelty-free plant-based initiatives when it became the second city in the US to ban fur sales in 2017. Following the fur ban in West Hollywood, Berkeley councilor Kriss Worthington proposed banning fur to promote the humane treatment of animals.

“These animals are often victims of cruel conditions that include intense stress, desperate and repetitive movements, self-mutilation and even cannibalism,” the proposal said, citing Free Fur Berkeley’s website. “With the availability of myriad varieties of suitable fabrics, there is no need for this brutal industry.”

These measures only mark the beginning of the city’s campaign to reorganize its food spending and systems. With sustainability in mind, the city will continue to explore ways to reduce carbon emissions, promote nutrition and end the harmful by-products of animal husbandry.

31 delicious, herbal recipes for repeating

Do you want fresh ideas for healthy, plant-based, and delicious meals? This free newsletter is for you. Sign up to receive a recipe of the day in your inbox every morning.

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Healthy Eating

Keto Recipes: Make These 7 Yummy Breakfast Keto Recipes In Just 30 Minutes

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If you’ve just started leading a healthy and fit lifestyle, then there is a high chance that you need to figure out what type of diet to follow. Although there are different types of diets, it is best to know your body’s needs first, and then, with the help of a nutritionist, choose a diet. While we have many options to choose from, one of the diets that has gained a lot of attention in recent years is the keto diet. The keto diet is known to be a low-carbohydrate, high-fat diet.

(Also Read: What Is Keto 2.0? How Is It Better Than A Keto Diet For Weight Loss? Expert Reveals Everything)

According to nutritionist Dr. Rupali Dutta “The keto diet helps you consume less than 50 grams of carbohydrates per day and it takes 2-3 days for the body to reach the state of ketosis.” So, if you’re already on or starting out on a keto diet, today we’re going to share some simple keto breakfast recipes that you can make in no time and that you would love to devour with these meals.

Here are 7 keto breakfast recipes | Keto breakfast recipes:

1. Keto-Thepla

Theplas have always been considered a light meal. They are easy to prepare and can be combined with quark, any sabzi or dal. While this popular Gujarati snack is usually made with wheat, the Keto Thepla is made from flax seed dough and dried methi water. This low carb keto thepla is indeed becoming a recipe for you. You can find the full recipe here.

Keto thepla is delicious to have

2. Keto coconut rice

Nothing feels more refreshing than a piece of coconut or coconut water. The sweet and crunchy goodness of coconut is laden with many benefits that can improve our health. So, if you have yesterday’s rice left over, mix it up with some tasty shredded coconut to make this keto recipe. For the full recipe click here.

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You have to try this dish

3. Keto Poha

Poha is a very common breakfast in our country. You can easily find a plate of hot poha in any region. But if you want to make a keto poha, you will be surprised because this particular poha is made from crushed cauliflower instead of flattened rice. Mixed with spices and vegetables, this Poha is sure to be the next addition to your recipe list. You can find the full recipe here.

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Poha is a very common breakfast item

4. Keto Masala Omelette O.

The good old omelette has been a popular breakfast recipe for ages. But this keto recipe is certainly different from what you normally would have eaten. Made with cream, cheddar cheese, red onions, sausage meat (optional), turmeric, and some vegetables, this masala omelette recipe is certainly worth a drool. You can find the full recipe here.

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Omelette is a common breakfast dish

5. Keto bread

Bread has long been a breakfast staple. While on a diet, many people try to avoid bread as it can lead to weight gain, but with this keto bread recipe you won’t have to worry about that. This bread consists of eggs, almond flour and flaxseed. This recipe is super healthy and delicious. For the full recipe click here.

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This bread is easy to make

6. Keto Upma

Nothing is easier than preparing a delicious plate full of vegetable upma. This upma is also made from cauliflower and then slowly cooked with vegetables and spices.

7. Keto Dahi rice

Dahi rice is one of the most delicious dishes. Not only is it easy to prepare, it is delicious too. To make this low-carb keto-dahi rice, you need to chop up some cauliflower and cook it a little to soften it. Then mix with Dahi and enjoy!

Make these delicious and easy keto recipes and let us know how you liked them.

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Healthy Eating

Foods, Meal Plans, and What to Eat or Avoid

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  • The best diets for people with diabetes are the Mediterranean Diet, the DASH Diet, and the Keto Diet.
  • The best foods for diabetes include non-starchy vegetables, lean protein, and healthy fats.
  • If you have diabetes, avoid sugar foods, refined carbohydrates, and fried foods like donuts.
  • Visit Insider’s Health Reference Library for more advice.

For people with

diabetes
It is important to eat a healthy diet that focuses on fruits and vegetables and limits or avoids refined carbohydrates and sugars.

Eating this way can help keep blood sugar stable. Both people with type 1 and type 2 diabetes need to carefully monitor their blood sugar levels to avoid health complications.

People with prediabetes – high blood sugar that is not yet diabetic – should also follow a similar eating plan to keep their disease from getting worse

Type 2 diabetes
.

If you have diabetes or are at risk, here’s how to eat healthy and regulate your blood sugar levels with three of the best diets to follow.

Foods To Eat When You Have Diabetes

People with diabetes should get the majority of their diets from vegetables, fruits, whole grains, and lean proteins and dairy products, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

The best foods for people with diabetes are:

  • Non-starchy vegetables like leafy greens, broccoli, peppers and tomatoes.
  • full grain like oatmeal, brown rice, and multigrain bread.
  • fruit like melon, apples and bananas.
  • Lean protein like fish, grilled chicken and nuts.
  • dairy that is low-fat or fat-free, like yogurt or milk.

“Foods high in protein and healthy fat are best for a diabetic diet, such as beef, pork, chicken, and fish,” said John Burd, PhD, clinical researcher and innovator and founder of lysulin, a dietary supplement for people with diabetes.

This is because protein and fat are not converted to glucose as easily as carbohydrates. Carbohydrates are processed quickly so they cause blood sugar to rise sharply, followed by a sharp drop. So-called simple carbohydrates – like candy and refined sugar – are broken down the fastest and have the greatest impact on blood sugar.

Complex carbohydrates – like fruits, vegetables, and whole grains – contain fiber and are digested more slowly. Because they are released into the bloodstream more slowly, they have less of an impact on blood sugar than simple carbohydrates.

note: For more information, read How Many Carbohydrates to Take in Each Day If You Are Diabetic.

Foods To Avoid In Diabetes You

Overall, people with diabetes should avoid foods high in saturated fats and added sugar. This contains:

  • Sugary drinks like juice or soda.
  • Sweet, processed foods like cookies or candy.
  • Simple carbohydrates including white bread or refined grains such as cereals.
  • Fried food like donuts or fried chicken.

If you want to create a nutrition plan with the right foods, try one of the three following diets.

1. Mediterranean diet

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Fruits and vegetables are vital to the Mediterranean diet.


Crystal Cox / Business Insider

The Mediterranean diet focuses on plant foods like fruits, vegetables, and nuts; Protein like fish; and healthy fats from olive oil. It is often recommended for people with diabetes because it is high in vegetables and lean proteins, while also limiting added or refined sugars.

For example, a 2009 study published in the journal Diabetic Medicine found that patients who a

Mediterranean cuisine
had stricter lower HbA1c levels – a measure of blood sugar levels over a three-month period – and lower blood sugar levels right after meals than people who were less strict about the Mediterranean diet.

A 2010 scientific review published in Diabetes Research and Clinical Practice concluded that the Mediterranean diet was beneficial in preventing diabetes, controlling blood sugar, and reducing cardiovascular risk factors – including high blood sugar – for humans was helpful with diabetes.

A day on a Mediterranean diet could look like this:

  • breakfast: Greek yogurt with berries and nuts.
  • Having lunch: Salad with olive oil, salmon and whole grain pita bread.
  • dinner: Whole grain pizza crust with vegetables and low-fat cheese.
  • snack: Nuts, fruits or hard-boiled egg.

Note: Read our guide to the Mediterranean diet for more tips.

2. DASH diet

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The DASH diet can help reduce the risk of gestational diabetes.


Crystal Cox / Insider

The DASH diet is very similar to the Mediterranean diet and focuses on fruits, vegetables, and lean proteins. While it was designed to help people with high blood pressure, it has also been shown to be beneficial for people with diabetes.

For example, a 2017 study published in the Diabetics Spectrum, the journal of the American Diabetes Association, found that after

DASH diet
can reduce insulin resistance and weight, both of which increase the risk of diabetes. The study concluded that the DASH diet is an “acceptable nutritional pattern for people with diabetes”.

A 2019 study published in Diabetes Management also found that adolescents following the DASH diet were using. could help

Type 1 diabetes
Better control their condition after 18 days of the diet and establish healthy eating habits.

Additionally, a 2016 study published in the journal Nutrition found that following the DASH diet can reduce the risk of gestational diabetes by up to 71% if diabetes occurs during pregnancy.

A day on the DASH diet could look like this:

  • Breakfast: Omelette with vegetables and low-fat cheese.
  • Having lunch: Tuna on a pita wrap with sliced ​​vegetables.
  • Dinner: Roast chicken with potatoes and vegetables.
  • Snack: Fruits, nuts or reduced-fat cheese.

Note: Read our DASH Diet Guide for more information on this nutritional plan.

3. Keto Diet

ketogenic ketogenic diet

The keto diet can be a great option for people with type 2 diabetes.


Hollis Johnson / INSIDER

The keto diet focuses on consuming fats and proteins while reducing carbohydrates. It aims to put your body in the metabolic state of ketosis. Ketosis is when your body burns fat for fuel instead of carbohydrates.

This can be helpful for people with type 2 diabetes because breaking down fats and proteins in fuel doesn’t raise blood sugar levels in the same way that breaking down carbohydrates does.

Research on the

Keto diet
is more mixed compared to the DASH or Mediterranean diet. For example, a 2019 study published in the journal Nutrients found that in people with type 2 diabetes, the keto diet may be effective at lowering blood sugar and weight, but drastically reducing carbohydrates might not be sustainable in the long run because many people find it difficult.

Additionally, the study warned that the safety of the keto diet for people with type 1 diabetes – who are at risk for diabetic ketoacidosis (DKA) – has not been proven. DKA occurs when ketones – the byproduct of burning fat for fuel – build up in the blood, so a diet that promotes the release of ketones could be potentially dangerous for type 1 diabetics.

Overall, if you have type 1 or type 2 diabetes, you should speak to your doctor before trying the keto diet. While there is some evidence that it can be helpful for people with type 2 diabetes, it can still pose health risks and be potentially dangerous for people with type 1 diabetes.

If your doctor allows you to follow this diet for diabetes, it might look like this:

  • breakfast: Bacon with eggs.
  • Having lunch: Asparagus wrapped in ham.
  • dinner: Steak with fried vegetables.
  • snack: Avocado, nuts or cheese.

Note: For more information, read about the benefits and risks of the keto diet for diabetes.

Insider tips

Whichever approach to nutrition you choose, it is important for people with diabetes to have a nutrition plan.

That’s because it can help you track your carbohydrates and control your blood sugar, which reduces your risk for complications like kidney disease and vision problems.

If you’re interested in developing a customized nutrition plan for your diabetes, speak to your doctor to learn more.

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