Top Foods that Activate AMPK – Your Guide to Optimal Health

The Power of Nutrient-Dense Foods: Activating AMPK for Optimal Health

Dive into our easy-to-follow guide detailing natural AMPK activators! Discover the ultimate foods that activate AMPK to support your health-conscious lifestyle. Optimize your meals with foods that activate AMPK, and feel the benefits from within!

As more people embrace a health-conscious lifestyle, there has been a growing interest in nutrient-dense foods that nourish the body and promote overall well-being. One of the key players in this movement is AMPK, an enzyme in every cell of our body that serves as a master regulator of metabolism and energy production.

But what exactly is AMPK, and why is it so important? And how can we activate it through our food choices to reap its many benefits?

AMPK stands for adenosine monophosphate-activated protein kinase, and it plays a crucial role in maintaining cellular energy balance. When activated, it triggers a series of events that increase energy production, while at the same

Nutrition is the cornerstone of good health, embodying the essential fuel that energizes every cell within our bodies. It is vital in bolstering our immune system and sustaining peak mental performance. Our dietary choices have a significant influence on our overall well-being. This enlightening blog post delves into the mighty realm of nutrient-dense “foods that activate AMPK.” These aren’t just ordinary edibles; they are pivotal in activating AMPK (AMP-activated protein kinase) – a crucial enzyme that maintains cellular energy homeostasis and is revered for promoting longevity and vitality.

Understanding Nutrient-Dense Foods

Nutrient-dense foods are packed with vitamins, minerals, fiber, and antioxidants yet are relatively low in calories. Incorporating these powerhouses into your diet can yield numerous health benefits and keep your body functioning at its best.

Unlike foods high in empty calories, which provide little nutritional value, nutrient-dense options offer a high concentration of nutrients essential for our body’s various processes. This means every bite is rich in components that contribute positively to our health.

What is AMPK?

AMPK, or Adenosine Monophosphate-Activated Protein Kinase, is an enzyme considered the energy sensor of the cell. It plays a critical role in regulating energy homeostasis, vital for survival and function at both the cellular and whole-body levels.

Activating AMPK can have profound health implications, including improving metabolic health, supporting weight loss, and promoting longevity. Evidence suggests an physical active lifestyle and nutrient-dense foods can activate AMPK and harness its beneficial effects.

Nutrient-dense foods that Activate AMPK

Activating AMPK Through Diet: A Natural Approach

Nature offers an abundance of foods that naturally stimulate AMPK, aiding in maintaining health and weight. These foods can be categorized into several groups, each contributing uniquely to AMPK activation.

  1. Berries and Vegetables: Powerhouses like blueberries, strawberries, and cruciferous vegetables (broccoli, Brussels sprouts) are not only rich in antioxidants but also contain specific compounds that directly stimulate AMPK. Their low sugar content is an added advantage for weight management.
  2. Fish and Whole Grains: Foods such as salmon, mackerel, quinoa, and oats are essential in this group. Omega-3 fatty acids in fish and the complex carbohydrates in whole grains aid in efficient fat-burning and stable blood sugar levels, activating AMPK.
  3. Nuts, Seeds, and Olive Oil: Almonds, walnuts, flaxseeds, and extra virgin olive oil are rich in essential fatty acids and other compounds like oleic acid and magnesium, known for their AMPK-activating properties. These foods also contribute to improved metabolic health and reduced chronic disease risk.
  4. Green Tea and Spices: Catechins in green tea and compounds like curcumin in turmeric are potent AMPK activators. They stimulate AMPK and have significant anti-inflammatory and antioxidant effects, enhancing overall metabolic health.

By integrating these foods into your diet, you’re nourishing your body with essential nutrients and actively promoting the activation of AMPK.

Benefits of AMPK Activation

The activation of AMPK in the body comes with a host of advantages, including:

  • Increased Energy Levels: AMPK helps regulate cellular energy, which can lead to improved vitality and endurance.
  • Improved Metabolism and Weight Management: This enzyme can enhance metabolic processes, aiding in weight control and supporting healthy blood sugar levels.
  • Enhanced Brain Function: AMPK activation contributes to cognitive health and may protect against neurodegenerative diseases.
  • Reduced Inflammation and Chronic Disease Risk: It has anti-inflammatory properties and might lower the risk of certain chronic conditions.

The Role of AMPK in Anti-Aging

AMP-activated protein kinase (AMPK) is a crucial energy sensor in cells and plays a significant role in regulating metabolism. Its activation is particularly noteworthy in the context of aging and longevity. Let’s delve deeper into how AMPK contributes to anti-aging effects:

  1. Metabolic Regulation: AMPK helps maintain energy balance within cells. It activates during low-energy states, like exercise or calorie restriction, associated with increased lifespan.
  2. Mitigation of Oxidative Stress: Oxidative stress significantly contributes to aging and age-related diseases. AMPK activation promotes antioxidant defenses in cells, reducing the damage caused by free radicals and oxidative stress.
  3. Autophagy Enhancement: Autophagy is the body’s way of cleaning out damaged cells to regenerate newer, healthier cells. AMPK activation stimulates autophagy, helping remove damaged and dysfunctional cellular components. This process is crucial for maintaining cellular health and function, directly linked to aging.
  4. Anti-inflammatory Effects: Chronic inflammation is a critical factor in aging and many age-related diseases. AMPK can suppress inflammatory responses, potentially slowing aging and reducing the risk of diseases like heart disease, diabetes, and Alzheimer’s.
  5. Cellular Energy Homeostasis: AMPK ensures that cells function optimally by maintaining cellular energy homeostasis. This is vital for slowing aging, as energy dysregulation is a hallmark of aged cells.
  6. Improvement in Insulin Sensitivity: AMPK improves insulin sensitivity, which is crucial for metabolic health. Insulin resistance is a common issue in aging and is associated with various age-related diseases like type 2 diabetes.
  7. Promotion of Healthy Aging: By influencing these various pathways, AMPK activation extends lifespan and improves health span – the period of life spent in good health. It’s not just about living longer but healthier and more actively in those years.

Incorporating Nutrient-Dense Foods into Your Diet

Making nutrient-dense foods a regular part of your diet doesn’t have to be complicated. Here are a few tips:

  • Create colorful plates filled with a variety of vegetables and fruits.
  • Prefer whole, unprocessed foods whenever possible.
  • Add nuts and seeds to salads, yogurts, or as a handy snack.
  • Choose fatty fish for meals a couple of times per week.

Also, you can try out recipes to maximize your intake of these AMPK-activating superfoods.


Nutrient-dense foods are more than just a source of essential vitamins and minerals; they are a powerhouse for activating AMPK, an enzyme that plays a crucial role in cellular energy homeostasis. The activation of AMPK brings forth many health benefits, not least of which is its potential role in promoting longevity. Incorporating these nutrient-packed foods into your daily diet does much more than satisfy your hunger. You’re feeding your body the fundamental elements to thrive, contributing to a healthier, more vibrant, and potentially longer life.

Think of nutrient-dense foods as your daily dose of wellness. Every bite is a step towards a more energetic and rejuvenated you. Start today and embrace the philosophy of nutrient density in your meal planning. It’s a simple change with profound effects. Your future self will undoubtedly be grateful for this thoughtful and health-conscious decision. Let each meal be a celebration of nourishment and longevity. Remember, the journey to a healthier life begins with what you put on your plate. Make nutrient density a cornerstone of your diet, and watch as your body thanks you in countless ways.

When Is The Best Time To Walk?

Walking is one of the simplest  way to increase your activity. This is because you don’t need to learn something new or buy special equipment. Most people can find time to walk but if you have all the time in the world you might ask  when is the best time to walk?  Compared to walking at other times during the day, walking in the evening seems to offer the most benefits. Here are a few.

5 Health Benefits of an Evening Walk

What do you do after dinner? Hopefully, you don’t spend most of the time after dinner in front of the television or a computer screen. One after-dinner activity that has positive benefits for your health is taking an evening walk, and there are substantial benefits to doing so. Let’s look at some of the health perks you get from walking after dinner.

Better Blood Glucose Control

Studies show that a walk as short as 10 minutes after meals can improve how cells handle glucose and help with blood sugar management. That’s important whether you’re diabetic or not. A study found that subjects who took a 10-minute walk reduced their average blood sugar level. In fact, 10 minutes after a meal was more effective than a 30-minute walk at other times of the day. Their blood sugar dropped, on average, 12% more during the after-meal walk than at other times. So, take a deep stretch after a meal, lace up your exercise shoes, and take a walk, even if it’s short.

Reduce Exposure to Blue Light and Improve Sleep Quality

Using a device that emits blue light, like a tablet or smartphone, at night can disrupt your circadian rhythms and your natural sleep cycle. In response to blue light exposure, a tiny gland called the pineal gland in the brain produces less of the sleep hormone melatonin. That’s bad for your sleep and your metabolic health. Avoid using devices that emit blue light within two hours of sleep time. Any kind of light in your room at night is detrimental to sleep, so make sure you’re sleeping in complete darkness.

Studies show that walking, even in the evening, improves sleep quality too. You get the most benefit from walking in the morning, but some research shows that evening walks are favorable for sleep too. Plus, being outdoors helps relax your sympathetic nervous system and this makes it easier to fall asleep.

Relieves Stress

Walking outdoors is the ultimate stress reliever. A 2015 study found that nature walks reduce activity in the pre-frontal cortex, a portion of the brain that’s overactive when you ruminate or worry. By dialing back the activity of the pre-frontal cortex, you reduce negative and obsessive thoughts that keep you awake at night. Plus, walking causes changes in levels of brain biochemicals, like serotonin, that affect mood. Depending on the length or intensity of your walk, walking can also boost the release of feel-good chemicals called endorphins that help ease pain and improve mood. Bonus: you can also use walking time to meditate. In fact, some people refer to walking as “meditation in motion.”

Helps Digest the Last Meal of the Day

Exercise can have both positive and negative effects on your digestive tract, depending on the intensity of your movements. Light exercise, such as an after-dinner walk, boosts blood flow throughout your body, including your digestive tract, to aid in digestion. Plus, walking helps push trapped gas through your digestive tract and out of your body. However, more intense exercise, especially exercise that causes your body to bounce, can cause or worsen digestive issues for some people. The key is to keep the intensity light. Don’t speed walk; keep it leisurely.

A Different View of Nature

Walking outdoors in the day exposes your eyes and ears to the sights, sounds, and aroma of nature – trees blowing in the wind, colorful flowers and foilage, and animal life. But there’s still beauty in nature after the sun goes down. You can enjoy looking at the stars and planets overhead and feel how small you are, yet a part of everything that exists. A change in perspective can also inspire new thoughts and stimulate creativity. How often do people stop to glimpse at the stars? Make sure you’re still doing it by stepping outdoors after dinner. It beats watching television!

References: “How to Lower Blood Sugar? Take a 10-Minute Walk After Meals, Study Says” “Want to Sleep Better? Go for a Walk” “Physical Activity and Digestive Health”
Villoria A et al. Physical Activity and Intestinal Gas Clearance in Patients with Bloating. American Journal of Gastroenterology. 2006;101:2552-7.
Harvard Health Publishing. “Sour mood getting you down? Get back to nature”

When to Check Your Blood Sugar

Studies show that people with diabetes who maintain normal or near-normal blood glucose (sugar) levels are at a reduced risk for complications. If you have diabetes, it is best to keep your blood sugar in a target range to reduce the risk of problems, including diabetic kidney disease (nephropathy), eye disease (retinopathy), nerve disease (neuropathy), heart attack, or stroke. Some individuals can work toward lower numbers, while some may need higher goals. You need to work closely with your doctor to set your personalized target range for your blood sugar. This target will help you achieve control of your blood sugar without having a high risk of dangerous spikes or drops.

But, just how often does one need to check blood sugar levels? The answer to this question depends on important information about your specific condition. Specifically, here are the factors you may need to consider to know when to check your blood sugar:

  •  The type of diabetes you have (e.g., type 1, type 2, gestational diabetes)
  • Your treatment or management (i.e., lifestyle, use of insulin or oral medications)


This article will discuss the following topics:


  • When to check blood sugar for type 1 diabetes
  •  When to check blood sugar for type 2 diabetes
  •  When are the best times in a day to check blood sugar?
  • When to check blood sugar more frequently
  •  When to contact the doctor
  • When to test blood sugar: The different types of tests• Factors that affect blood sugar values

When to check blood sugar for type 1 diabetes

If you have type 1 diabetes, your healthcare provider may have advised you that frequent testing is the only safe way to manage your blood sugar levels effectively. You may need to test at least four times daily.

If you are using an insulin pump (e.g., continuous subcutaneous insulin infusion), or if you give yourself three or more insulin injections daily, you may need to test as many as ten times daily or more.

When to check blood sugar for type 2 diabetes

• For individuals with type 2 diabetes, the frequency of testing may depend on factors, including your treatment (lifestyle, insulin, oral medications), risk for extreme blood sugar levels (especially low blood sugar), and goals of management.

When are the best times in a day to check blood sugar?

  • As advised, most people with diabetes check their blood sugar first thing when they wake up before eating (called “fasting” blood sugar), and also before taking other meals in a day. Here’s a list of the best times in a day to check your blood sugar:
  •  Before breakfast (with fasting)• Before lunch• Before dinner• Two (2) hours after starting a meal (called “postprandial”)
  •  Before bedtime
  • Before driving
  •  Before, during, and after performing rigorous exercise
  •  When you have symptoms of high or low blood sugar

When to check blood sugar more frequently

  • When you are feeling sick or stressed
  • When you are having less or more physical activity than usual
  •  When you are experiencing changes in eating habits or daily routines (e.g., when traveling)
  • When adjusting/changing insulin or medication
  • When you are having symptoms of low blood sugar (e.g., sweating, blurred vision, shakiness, a fast heartbeat)
  • When you are having symptoms of high blood sugar (e.g., increased thirst, frequent urge to urinate, nausea, vomiting, headaches, fatigue)
  • When you experience morning headaches or night sweats
  • When the trend of your blood sugar readings are above the target range
  • When you are pregnant
  • When you’re recovering from or preparing for surgery
  • When you are starting on new medications that can affect blood sugar (e.g., steroids)

When to contact the Doctor

Seek medical attention immediately when your blood sugar readings are in the extreme range (i.e., either a fasting blood sugar greater than 360mg/dL or less than 70mg/dL), especially with two or more abnormal readings.

Recognizing the “red flags” of high and low blood sugar iscrucial to your health condition. Thus, it is essential for you to be wary of the signs and symptoms of hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar).

When your blood sugar has dropped below the normal range (typically less than 70mg/dl), you may feel:

  • lightheaded or with headaches
  • sweaty
  • nauseated
  • shaky
  • hungry, weak, or drowsy
  • irritable, nervous, or anxious
  • confused and unable to concentrate
  • tingling or numbness on your lips or tongue
  • an increased heartbeat

With a very low blood sugar (less than 50mg/dl), you may experience severe symptoms such as:

  • a seizure loss of consciousness
  • confusion
  • disorientation

What to do when your blood sugar gets too low

A condition of low blood sugar level can be dangerous and needs to be treated without delay. If you are taking oral medications or insulin, you may have a greater chance of having low blood sugar. If you feel very hungry, sweaty, and shaky, you need to check your blood sugar right away.

Even if you do not feel any of these symptoms but think you may have low blood sugar, check your blood sugar at once. If your meter reading confirms a blood sugar lower than 70 mg/dL, do one of the following immediately:

  •  Drink four (4) oz. of fruit juice
  • Drink four (4) oz. of regular soda
  •  Chew four (4) hard candies
  • Chew four (4) glucose tablets

After taking one of these, recheck your blood sugar after 15 minutes. Repeat eating any one of the mentioned until your blood sugar is above 70 mg/dL. After your blood sugar has reached over 70 mg/dL, you should grab a snack if the next meal is one hour or more away.

When you have high blood sugar (typically above 180mg/dl), signs and symptoms may include:

  • tiredness
  •  thirst
  • have the urge to urinate frequently, especially at night

What to do when your blood sugar gets too high

Having blood sugar that’s beyond your target levels (typically over 180 mg/dL) over time can lead to serious health complications. After having a high reading accompanied by feelings of tiredness, thirst, frequent urge to urinate, or blurry vision, you may have a blood sugar spike. One way to lower this is to drink lots of water and have a brisk walk or exercise. Contact your healthcare provider if this becomes a trend for more than three times in two weeks, and you have no clue why.

When to test blood sugar: The different types of tests 

1. Fasting Blood Sugar (FBS) – this measures blood sugar after you have not taken any meals for at least eight (8) hours. FBS is the first test often requested by your healthcare provider to determine whether you have pre-diabetes or diabetes.

2. Two (2)-hour postprandial blood sugar – this measures blood sugar exactly two hours after you have started eating a meal. This test is not used to diagnose diabetes.

3. Random blood sugar (RBS) – this measures blood sugar regardless of when you last ate a meal. Several random measurements may be checked throughout the day. RBS is useful because sugar levels in healthy people do not change widely throughout the day. Whereas, blood sugar levels that fluctuate widely may indicate a problem.

4. Hemoglobin A1c (also called glycohemoglobin A1c orglycated hemoglobin) – this measures the sugar stuck to your red blood cells, and is also used to diagnose diabetes. If you already have diabetes, this test may be ordered by your doctor to know how well your condition has been controlled in the last two to three months. This is also called your estimated average glucose or eAG.

5. Oral Glucose Tolerance Test (OGTT) – this is used to diagnose pre-diabetes and diabetes. This refers to a series of blood sugar measurements taken after you drink a sweet glucose liquid. OGTT is commonly requested by the doctor to diagnose gestational diabetes (diabetes during pregnancy)

Factors that affect blood sugar values

Several factors can influence how your blood sugar levels spike or drop. Knowing these factors can help you prevent wide swings in your blood sugar values.

What makes my blood sugar rise?

  • a snack or meal
  • sedentary lifestyle or inactivity
  • stress
  • insufficient diabetes medication
  • side effects of other drugs
  • illness or infection
  • hormonal changes (e.g., during menstrual periods)

What makes my blood sugar fall?

  • a snack or meal with less food (fewer carbohydrates) than usual
  • skipping a snack or meal
  •  rigorous physical activity
  • too much diabetes medication
  • side effects of other drugs
  • drinking alcoholic drinks, especially with an empty stomach


With diabetes, knowing when to take your blood sugar is vital. However, it’s normal to feel frustrated or even guilty when you see that your blood sugar is beyond the targeted range. Try to think of your meter readings as helpful information that can help you and your healthcare provider manage your condition better. Whether too high or too low, you can use the results of your blood sugar to your advantage in making decisions about medication, food, and physical activity. These informed decisions should help you feel your best daily and prevent or delay unwanted diabetes complications.

Are Yams Low Glycemic? 8 Yams For Diabetics

8 Healthy Yams For Diabetics 

Many persons serve white rice or white potatoes as the main starch in their dinners since they’re easy to prepare and cheap. If you’re one of those persons then your diabetes diagnosis may have left your scratching your head when it’s time to serve your meat.

What could you possibly pair your baked chicken or steamed fish with if you can’t eat rice or mashed potatoes? Forget pasta since that’s a no-go and bread isn’t really suitable. Should you just eat it alone? Well, that won’t be too filling. How about substituting them for yams? Yams can be a good option but first you have to know how quickly the raise your blood sugar aka as the glycemic index.

You want a yam that raises you blood sugar slowly.

What is the Glycemic Index?

As you may already know, the foods you eat after being diagnosed with diabetes have a huge impact on your quality of life. This is because certain foods release sugars into the blood faster than others and can sometimes cause a spike in blood glucose. A sudden spike can cause a number of things to happen. This includes things like:

Frequent urination
Extreme thirst
Dry mouth
Difficulty breathing
Blurred vision

If untreated, there could be irreversible organ and nerve damage, or worse, death.

Scientists had to figure out which foods cause blood sugar spikes and which released sugar into the body gradually, so they develop what is called the Glycemic Index . As a diabetic, this is something you have to be familiar so you can put together meals wisely and enjoy an incident-free life.

The Glycemic Index is a ranking system of foods relative to each other in terms of carbohydrate content and how quickly they are absorbed and metabolized. It is based on a scale of 0 to 100 and is placed in 3 broad categories:

Low Glycemic – 0 to 55
Moderate Glycemic – 56 to 69
High Glycemic – 70 and over

Not all foods are given a glycemic index simply because they aren’t carbohydrates. For example, herbs and spices, meats such as beef, chicken, fish, and dairy such as eggs.

The Glycemic Index for a specific carb is determined by certain factors . This includes:

The type of sugar- Maltose has a higher Glycemic Index than fructose
The structure of the starch- Certain starches are easier to digest than others. Foods with higher amylose content will have a lower Glycemic Index since it is harder to digest than amylopectin that is easily digested.
The amount of dietary fiber present- Fiber slows down the absorption of sugar in the  body and is less likely to cause blood sugar spikes
The refinement of the carbohydrate- The more processed a food is, the higher the Glycemic Index since certain processing methods disturb amylose and amylopectin molecules.
The nutrient composition- Fats and acids lower the Glycemic Index of foods we eat by reducing the rate at which they are digested and absorbed.
The cooking method- The duration food is cooked increases the digestion and absorption rate of sugars.

The ripeness- As a fruit ripens, the carbohydrates turn into sugars . A green banana lower Glycemic Index than a ripe,yellow banana.

Why Yams Should Be In Your Diet

Yams have been used throughout human history as a primary food crop and have even been used to address certain illnessessuch as hypertension, chronic diarrhea, cancer, asthma, and as you’ve probably gathered by now, diabetes.

Several studies have been conducted on yams to determine the correlation between yams and lowered blood glucose and the general consensus is that it has the ability to improve glucose metabolism in the body and decrease insulin resistance.

Yams are generally low glycemic and can easily be incorporated into meals. They can be boiled in water, roasted, baked, grilled, and served as is, mashed, diced or sliced. Yams may also be ground into a flour and turned into pancakes, caked and other desserts.

Sweet Potatoes Aren’t Yams

Maybe you’ve been eating sweet potatoes this entire time thinking they were yams. Maybe you’ve never even had a yam.

This is a common misconception and it’s not your fault. They look quite similar, but they are quite different.

Yams are native to Asia and Africa. The Yams we get today are generally from the Caribbean and Africa while sweet potatoes are generally from North Carolina . Yams have a rough, tree-trunk like texture, unlike sweet potatoes which are smooth to touch.

Yams are light to dark brown in color and its insides are usually white, yellow, pink or purple. These grow in a variety of sizes and can be a few feet in length and can weigh as much as a skinny teenager. Sweet potatoes are reddish-brownish, sometimes purple and can have a light to bright orange flesh, cream flesh or purplish flesh.

Yams are bitter to taste and are starchy or dry. Sweet potatoes are actually sweet and have more sugar than yams.

Yams have more fiber, carbs, potassium, and manganese than sweet potatoes which make them great for bone health, reducing bad cholesterol and have the potential for reducing symptoms of menopause.

Sweet potatoes, on the other hand, are richer in Vitamin A, certain antioxidants, and B Vitamins which are vital to creating DNA, lower the risk of heart disease and cancer and improve the regulation of blood sugar.

Both Yams and Sweet Potatoes are nutritious and should be considered for diabetics, however, for this article, we will be focused on yams.

8 Low Glycemic Yams to Try Today

1. Japanese Mountain Yam

Dioscorea japonica, sometimes called East Asian Mountain Yam, Yamaimo or Japanese Mountain Yam is native to East Asian countries like Japan, China, Korea, Taiwan and Assam (India).

This is a slippery yam that can be eaten raw or cooked since it slides down the throat and is digested easily. Japanese Mountain Yam is typically used in soups or grated over noodles and is sometimes sold by itself as a ready-to-eat item at convenience stores. It may also be thinly sliced and added to salads to make it more filling.

Japanese Mountain Yam is also said to have anti-cancer properties and is good for intestinal health.


2. Okinawan Yam

Okinawan yams, sometimes called purple potatoes or Okinawan sweet potatoes, have a vibrant purple flesh which makes them an attractive addition to any dish. These yams are rich in Vitamins A, C, and B6, along with other nutrients such as manganese, magnesium, calcium, and iron.

These yams are native to Eastern Asia as well, in countries such as China and Japan but soon made their way to Hawaii where it is now a staple crop. It can be cooked with or without its skin and its consumption is especially encouraged for persons with diabetes, hypertension, and anemia.

3. White and Yellow Guinea Yams

Dioscorea cayenensis (yellow)/rotundata (white)
, or guinea yam as it is more commonly referred to, is native to Africa and is also a staple crop. These are one of the most common yams grown in the world and can be found in other regions such as the Caribbean, South and Central America and India.

These are sometimes considered “true yams” and can be used as an alternative to rice in all meals. White yams are generally softer and can be crushed like potatoes while yellow yams are firmer and can be sliced and diced and served as a side.

4. Air Potatoes

While they are called air potatoes, they are actually one of few true yams found in the US, especially in Florida, and are considered a invasive species and garden pest as they contain toxins. It is largely used for pharmaceutical purposes .

In other parts of the world like Asia and Australia, air potatoes are cultivated for human consumption. They can grow up to 8 inches in a day and grow both below and above the surface.

Air potatoes are slimy which makes them great binders for pancakes and waffles, and works great in broth and stews.

5. Tropical Yam

As the name suggests, Tropical yams (Dioscorea trifida) are grown in the tropics and are cultivated and eaten widely in Latin America, Africa, Asia, and the Caribbean. This yam sometimes goes by different names such as true yam, Indian yam, yampi and kush-kush (cush-cush).

Tropical yams have bark-like skins and dry, firm, white flesh. They have a mild taste so they are usually placed in dishes with lots of spices and big flavors to balance out the meal.

6. Filipino Purple Yam

Filipino Purple Yam , or Ube , is another purple flesh variety of yam that adds vibrant color to any meal, especially deserts. It is sometimes confused with another yam variety that grows in Asia called Onikawa that also has purple flesh. This yam may also have a cream or white flesh, but the purple variety is bigger in the United States.

Many persons use the powdered form of this yam to give cakes a natural lavender hue or to make purple ice cream, puddings and paste since it has a slightly sweet, nutty taste. The yam can also be paired with meat or added to salads.

7. Chinese Yam

Chinese yam is sometimes called cinnamon vine because of its cinnamon-scented flowers. It has a long, tube shape and has a bright white flesh. This yam is grown in colder, elevated regions, which makes it unique since yams tend to prefer warmth. Though native to Asia, it is cultivated in Northern America as well.

This type of yam has a mild flavor and can easily be incorporated into flavorful meals. It can be crushed, diced and thinly sliced as preferred but that isn’t its only use.

Chinese yams are prized because of their medicinal value. They are used in Traditional Chinese Medicine to target stomach and spleen ailments and may also be used topically for skin disorders and to treat stings and bites. It is also rumoured that menopausal women may also find this yam useful as it contains phytoestrogens which may alleviate symptoms of menopausebut this has yet to be confirmed.

8. Lesser Yam

Last on our list is Lesser Yam   or Dioscorea esculenta. It is especially popular in Vietnam and India, along with other Southeastern Asian countries such as Myanmar, Nepal, Bangladesh, Thailand, and Indonesia.

Lesser yam is a sweet yam with a pale yellow or white flesh and hairy brown skin. It is enjoyed similar to white or sweet potatoes and can be boiled and mashed or sliced, baked whole and seasoned, roasted or turned into desserts.

Glycemic Index of Yams Compared

Filipino Purple Yams- 24
Air Potatoes- 34
Chinese Yam- 52
Okinawan Yam- 55
Sweet Potatoes- 61
White and Yellow Guinea Yams- 66

Final Thoughts


Yams of different varieties are used all over the world in different cultures as food and for medicine. Diabetes should seriously consider replacing certain high glycemic starches with yams which are low glycemic to help manage their diabetes.

There are many yams to choose from and the one you choose ultimately depends on the availability and what you plan to make. When you eat yams, you can rest assured that these delicious, nutritious tubers will not cause blood sugar spikes and you will have less diabetic episodes.

9 Low Carb Baking Flours for Diabetics


When you have diabetes, you have to be careful about what you put into your body. This means you’ll need to do a ton of research and endure dietary restrictions to live a long and healthy life.

A good portion of the food you can buy in a restaurant or grab at the supermarket for a quick meal is not diabetes-friendly, especially those made from all-purpose flour. Does that mean you can never enjoy cookies, or bread, or wraps ever again? No.

It is true that all-purpose flour is high in carbs and not suitable for regular consumption for diabetics, but there are alternatives that have a lower Glycemic Index (GI) and are more nutritious than all-purpose flour.

Today, we’re going to take a look at 9 such flours for baking purposes:

1.    Almond Flour

Almond flour is a great choice for persons who are allergic to gluten or have chosen to go the vegan or grain-free route. Almonds  are low in carbs, and high in protein and Vitamin E whose antioxidant properties help to reduce your risk of cancer and heart disease. It is also rich in Magnesium, a key component in regulating both blood sugar,  and blood pressure.

As it relates to the Glycemic Index for Almond Flour, it stands at 0 since it’s made of nuts and can also increase insulin sensitivity  . Its carbohydrate content is primarily fiber that plays a huge role in regulating blood sugar and is also good for gut health, so win-win.

It’s easy to replace regular flour with Almond flour in most recipes. Be sure to consider the carb content of everything you add, especially in deserts.

The drawback to almond flour is in its high-fat content and lack of gluten which means you’ll have to use more eggs or baking powder in a recipe to achieve greater consistency. It also goes bad pretty fast so store in an airtight container or in the refrigerator.

Almond flour is easy to find in most supermarkets so getting your hands on some shouldn’t be difficult. Be careful to not get Almond Meal since it’s not the same thing, and is coarser and more suited to coating (substitute for bread crumbs)

2. Soy Flour

Soy flour is also vegan-friendly since it is a plant-based protein. It is high in protein and is a great source of dietary fiber, calcium and Vitamin B.

Soy has a Glycemic Index of 16 which is relatively low and has been linked to reducing blood cholesterol levels and reducing the risk of coronary heart disease.

Since it is gluten-free, you may have to add a rising agent like yeast or baking soda when making bread  and binding agents like xanthan gum to compensate for the lack of elasticity and to make it easier to work with.

When making baked goods, use about a third of the amount you would use when using regular flour. It bears a similar consistency to coconut flour, meaning it is dry and absorbs ingredients easily.

Aside from making baked goods, you may also use it to thicken broths and sauces to your liking.

3. Coconut Flour

Coconut flour is vegan-friendly, keto-friendly, gluten-free, kosher and yummy. It is made from what is left over after producing coconut milk and oil and has a soft texture perfect for baking.

Coconut flour is rich in fiber but relatively low in carbs and calories. It has a low Glycemic Index which makes it suitable for diabetics, and also contains healthy fats which help to boost metabolism, lower bad cholesterol boosts heart health. Coconut flour is also great since it decrease blood glucose and cholesterol

Coconut flour is mild in taste so it works well with pretty much any recipe. When using this flour, bear in mind that it absorbs liquid easily, so you may need to add more liquid to keep it moist. It is advised that you use a third of what you would with ordinary flour, as it can make baked goods crumbly and dry.


4. Walnut Flour


Walnut flour is another nut flour with a Glycemic Index of 0 , is vegan-friendly, gluten-free, grain-free and compatible with all low-carb diets.

Walnuts are believed to be the healthiest of nuts and are rich in healthy fats that support heart and muscle health. It is rich in fiber that helps to prevent constipation and regulates blood sugar, along with necessary proteins that help to suppress appetite for diabetics on weight loss regimens and boosts metabolism. You can also look to walnuts  for its antioxidant content as it is anti-inflammatory, supports brain function and reduces oxidative stress.

Walnut flour works well as a substitute for all-purpose flour in most baked recipes such as pancakes, cakes, and pastry. It can have a coarse texture, similar to cornmeal, which makes it a great choice for bread and crummy pastry.

5. Ground Flaxseed Flour

Flaxseeds are a superfood. They’re rich in nutrients such as copper, magnesium, manganese, and thiamine which keep blood cholesterol low, promote smooth skin, keeps hair and nails healthy. They also play a role in making red blood cells, regulating blood pressure, metabolizing carbohydrates and regulating blood sugar.

Ground Flaxseed flour has a low Glycemic Index since it contains no carbohydrates that will raise your blood sugar. Its fiber content is not only good for digestive health, but it also helps to reduce blood sugar concentration.

When ground into flour, it has a high concentration of oils and can be used to reduce the number of eggs and fats needed in baked goods. You can mix it with other flours or make it into vegan cookies, cakes, muffins, and other baked goods.

6. Spelt flour


Spelt is a whole grain that humans have used for years. It is similar to wheat but is more nutritious and packed with fiber and protein. It is also high in gluten so if you’re on a gluten-free diet, just skip to the next one.

This flour has a moderate Glycemic Index of about  and should be used along with low carb ingredients. Spelt flour is naturally sweet so you should also bear that in mind when making your baked goods.

The beauty about spelt flour is that because it is so close to wheat, it makes bread the way you may have been used to it. However, it is much easier to digest since it is more water-soluble. Transition to other types of bread may be hard when you are newly diagnosed so this is a great stepping stone. You may also use spelt flour to make cookies, pancakes, cakes, and biscuits.

7. Chickpea Flour

Next on our list is another bean that you may be familiar with, chickpeas  . You may use in your curries, salads, and soups, but did you know that it’s a great alternative to flour?

Chickpea flour is gluten-free and rich in protein that supports weight loss, boosts metabolism and improves immunity. This flour is also rich in fiber which helps you to maintain an optimal weight, lowers cholesterol and reduces blood sugar. It has a Glycemic Index of 10 .

Chickpea flour is a great alternative for making crusts such as pie crust and pizza crust and is also great for bread, waffles, and muffins. It also makes for a good batter when frying and is good for thickening soups and sauces. Bear in mind that this flour is naturally dense so it may be harder to work into certain recipes.

8. Oat Flour


If you already have oats at home, you can make your own flour with a food processor or blender, but if you don’t want to, that’s fine since you can get it in a supermarket.

Oat flour is a grain flour and is naturally gluten-free. It has a Glycemic Index of 44 which makes it a good choice for diabetes and a good source of protein for vegans.

This flour has all the same nutritional benefits of oatmeal and is a popular ingredient for diabetics since it helps to regulate blood sugar. Oat flour is a great way to make authentic oatmeal cookies and muffins and works well in, bread, waffles, biscuits, pancakes and anything else you can bake.

9. Rye Flour


Rye Flour is extremely popular in Europe and has been used as an alternative to wheat flour for generations. It has a distinct taste that takes a bit of getting used to but it is more popularly used in breads and biscuits.

If you’re on a grain-free diet, then this flour isn’t for you since it is a whole-grain product. It’s not gluten-free either, however, it has less gluten than say barely flour or wheat flour. Depending on how you use it, rye flour has a low to moderate Glycemic Index  so use it sparingly and consciously.

When you use this flour, look out for health benefits like boosted metabolism and blood sugar control , hunger suppression and weight loss, along with nutrients such as phosphorus, zinc, magnesium, and iron.

When You Don’t Want To Use Flour At All

Too much of any one thing isn’t good for you, even if it’s nutritious. Here are some alternatives:

  • Using lettuce to replace burger buns and wraps
  • Use spiraled vegetables and sprouts instead of pasta
  • Having sweet potatoes instead of dumplings
  • Substituting bread for eggs
  • Making coconut meat cookies instead of using flour
  • Trying eggplant disks instead of burger buns and sandwich bread
  • Making pizza with Cauliflower crust
  • Mushroom burger buns

Final Word

There’s no reason you should miss out on your favorite baked goods. Once you have the right ingredients, swap the flour in your pantry for alternatives like:

And, when you’re tired of flour, swap those out for veggies like lettuce and cauliflower, some eggs, mushrooms, sweet potatoes or coconut meat.

Will Losing Weight Reverse diabetes? 5 Things You Can Do

While certain lifestyle practices can put you at risk of diabetes, no one sets out to be diabetic. It is a manageable condition and most people live long, happy lives, but there’s a dark side to it all. From medical expenses to dietary restrictions and having to stick yourself with insulin daily, diabetes can impact your overall quality of life.

There has been talk about weight loss reversing diabetes so we wanted to have a quick discussion on the issue so that you can understand the benefits of weight loss and if you can truly cure your diabetes. Have a look at these 7 quick diabetes facts so we can get down to business.

7 Quick Diabetes Facts

1. Diabetes is a condition in which the body does not produce enough insulin or is unable to use the insulin that is produced effectively.

2. Diabetes is sometimes called “sugar” because it causes sugar from the food you eat to accumulate in the blood.

3. Diabetes can either be Type 1 or Type 2. Type 1 diabetes, sometimes referred to as insulin-dependent diabetes typically begins during childhood. It is an autoimmune condition where antibodies attack the pancreas leaving it unable to produce necessary insulin. Type 2 diabetes, otherwise called non-insulin-dependent diabetes, happens later in life. 90% of persons who have diabetes have Type 2 diabetes as their pancreas doesn’t make enough insulin or the body doesn’t use it effectively (insulin resistance).

4. According to the CDC , over 100 million Americans are either diabetic or prediabetic. Of this total, 30.2 million or 9.4% of Americans are diabetic and more than a third, or 84 million, have prediabetes which can lead to diabetes if it goes untreated.

5. African Americans are nearly twice as likely to develop diabetes than White Americans and Hispanic Americans.

6. Diabetes can cause complications such as amputation, blindness, kidney disease, heart disease, and stroke.

7. Diabetes ranks number 7 as a leading cause of death in the United States. The death rate for African Americans living with diabetes is 27% higher than whites.

The link between diabetes and obesity

For starters, not everyone who doesn’t have the body of a Victoria’s Secret model is obese. There are certain requirements to be met before someone can be ruled as obese.

Obesity is defined as a medical condition in which a person has excess fat in their body. This puts the person at an increased risk of certain health conditions. To determine if someone is obese, a quick calculation called a body mass index (BMI) is carried out, by measuring their fat composition relative to that of someone of the same or similar sex, age, and height.

If the results are below 18.5, that person is underweight. If the results are between 18.5 and 24.9, that person has a healthy weight for someone of their sex, age, and height. Where the BMI is between 25.0 and 29.9, the person will be considered overweight. A value between 30.9 and 39.9 belongs to a moderately obese person. If the value exceeds 40, that person is severely or morbidly obese.

Obesity can be caused by different factors and is widely thought to be the result of overeating. However, genetics can play a role, along with certain medical conditions and a sedentary lifestyle.

Surely you’ve heard that overweight and obese persons are more likely to develop diabetes. This is true. This happens because of an increase in fatty acids and inflammation which causes insulin resistance.

Excess abdominal fat causes a release of inflammatory proteinsand chemicals such as nonesterified fatty acids, cytokines, glycerol, proinflammatory makers and other substances. Thesereduce the body’s sensitivity to insulin by blocking insulin receptors which causes what we call insulin resistance. Obesity may also change the way the body metabolizes fat and can cause fat molecules to be released into the blood which can also affect insulin-responsive cells.

This does not mean that all obese persons have diabetes, but there is a strong link. Roughly 90% of all persons with Type 2 diabetes are obese. This should be enough to convince you to take weight loss more seriously, but can losing weight reverse diabetes?

Can losing weight reverse diabetes?


To date, there is no cure for diabetes and persons who have it have to consistently manage it to avoid serious health complications. There have been claims that you can reverse diabetes through weight loss, and there is some truth to that.

Remember what we said earlier about excess fat causing insulin resistance? Well, if there are less fat cells to cause insulin resistance, the insulin your body produces will be more effective and can potentially put your diabetes into remission, i.e, cause the symptoms and side effects of diabetes to decrease or stop completely for some time. Some of these symptoms include extreme thirst and hunger, frequent urination, fatigue, slow healing wounds, blurry visions, frequent UTIs and vaginal infections . Being in remission does not mean you are cured since the symptoms can return.

In one study that was conducted on this matter of nearly 300 persons with Type 2 diabetes, participants were either asked to stop taking their prescribed medication and subscribe to a new diet or to continue taking their medicine. This diet aimed to help persons lose 33 pounds or more on 825-853 calories a day for three to five months. This was followed by two to eight weeksof a regular diet combined with education and behavioral therapy to help them learn more about what they put into their bodies and to curb certain habits.

After a year of tracking, the results were that 86% persons on this diet lost over 33 pounds , while those who had stuck to medication lost an average of 2 pounds. 46% of the diet group went into remission while 4% of the medication group experienced remission.

This study can be supported by other research that has found that weight loss and other lifestyle changes can, in fact, bring about remission and “reversal”. It is important to note that this strategy is more effective in persons newly diagnosed with diabetes as long-term poorly managed diabetes will result in the death of insulin-producing cells which cannot be reactivated. This may not be the only issue since untreated diabetes can cause other underlying conditions that even weight loss cannot fix.

With this being said, let’s move into the 5 ways we promised that would help you to lose weight.

5 things you can do to shed pounds


Saying you want to lose weight and actually losing weight are two completely different things. You can have the desire, but you have to put in the effort and be dedicated to achieve it.

Weight loss will not only help you to manage and possibly reverse your diabetes but will also help to boost your confidence, increase your life expectancy and help with your fitness level.  To be successful, you need to make sure you choose a plan that you stick to long term.


1. Exercise

Exercise is crucial to any weight loss regimen since it helps to shed pounds faster and transform you to the size you desire.

If you aren’t faced with restrictions such as stress incontinence  or prolapse , be sure to include a wide range of workouts to target the entire body. This should include :

• Strength/resistance training to build muscle, preserve bone mass and increase strength• Endurance to improve breathing and lung capacity, promote good heart health and boost mood• Balance to prevent falls and fractures, improve posture and steadiness.• Flexibility and stretch the muscles and keep them limber, give you more freedom of movement and prevent bone disease.

If you have a condition that prevents you from overexerting yourself, there are still plenty of exercises for you such as cardioresistance training activities and balance exercises .

Finding the right workout regimen might take some time and if you are a newbie you’ll probably be better off enlisting the help to a trainer that will teach you proper technique and keep you motivated.

2. Diet

Diet is one of the major components of weight loss since what you eat determines how much fat you’ll have in your body. Eating a well-balanced diet is key to maintaining a healthy weight and getting all the necessary nutrients your body needs.

When it comes to a weight loss diet, you may want to reduce caloric intake and stray from the recommended amount for someone of your age and sex This diet should, of course, be nutritious, and it doesn’t mean you should feed on flavorlesscrackers and green tea.

The diet should include all you need to keep your body going and should in no way compromise yourself. If you are on a diet that leaves you feeling weak or hungry all the time, that is a bad diet.

There’s no shortage of diets to try so you’ll need to do some research before you subscribe to any particular diet. Here are a few to consider:

• Keto diet• Paleo diet• Vegan diet• Blood type diet• South beach diet• Mediterranean diet• Raw food diet

3. Lifestyle changes


Certain lifestyle practices play a part in how much you weigh. Some of these include:

• Sedentary lifestyle- If you have a desk job or are a couch potato, it’s easy for you to gain weight since you aren’t active. Try walking to lunch instead of driving or taking a cab, or taking a job around the block daily if you work from home. If you don’t want to leave home, try a home workout video.

• Eating out – A fast-paced life means you probably don’t have the time to make homecooked meals, and if you do, they’re prepackaged or highly processed. Fast food has beenscientifically proven to lead to weight gain and obesity especially since they are made with a lot of fats and sugars that make them appetizing. Skip out on fast food and meal prep if you don’t have the time to make lunch every morning. If you must eat out, choose restaurants that use all-natural ingredients and are health-oriented.

• Drinking alcohol- Beer guts are a real thing and if you drink enough alcohol to cause weight gain, perhaps the gut will be the least of your problems. Weight gain from alcohol occurs because it is high in calories, hinders the body from burning fat, causes hunger and leads to poor food choices. If you’re using alright as a means to cope with mental health issues, you are better off seeing a psychiatrist who will be able to help you shake this habit and perhaps prescribe you something to help with your problem.

• Comfort eating- If you eat to feel better about yourself or a situation, try to find another coping mechanism since this unhealthy habit can fuel your weight gain and diabetes. Try to learn a skill to help pass time when depressed, or take up a hobby that you can use to release stress.

4. Medication


When we say medication, we don’t mean something a sketchy woman on Facebook promises will help you drop a dress size in a week. Weight loss medication should only come from a doctor. In the case of supplements , do your research and ensure they are approved by the FDA for your own safety.

Weight loss medication can:

• Suppress hunger • Imitate feelings of fullness• Make it harder for your body to absorb fat from food• Increase the amount of fat your body burns

Your doctor will be able to advise you on how they work, and more importantly the side effects and how they may interact with your other medication.

5. Surgery


Surgery should be a last resort where all the above have failed. A sort of golden rule is to not get surgery unless it is absolutely necessary.

Weight loss surgery typically takes the form of decreasing stomach capacity or by bypassing the small intestines to reduce the number of calories the body can absorb. This approach has downtime so be prepared for bed rest, pain and strict diets.


• Diabetes can affect anyone of any sex, race or age, but it is especially prevalent in African Americans.

• Obesity puts you at an increased risk of developing diabetes and the majority of persons who are diabetic are obese.

• Weight loss can reverse diabetes by helping to put the condition in remission. It is however not a cure and medication may still be necessary to manage symptoms.

• To lose weight, you will need to exercise, diet and make lifestyle changes. You may also require medication and in severe cases surgery.

10 Foods Not to Eat If You Are Diabetic

sugar drink

10 foods you shouldn’t be eating if you’re diabetic (and what you can swap them with)


Diabetes affects millions of people around the world, both the young and the young at heart. Having uncontrolled diabetes, or high blood sugar puts you at risk of cardiovascular disease, stroke, nerve damage, certain skin disorders, and other unpleasant conditions.

Living with diabetes can be difficult since you’ll have to be mindful of what you eat and make certain lifestyle changes to ensure you live a long and healthy life. If you’ve just been diagnosed with diabetes or have a relative or friend who is diabetic, it is important to know what foods are a no-no for someone with diabetes, and what you can substitute them for.

Here’s a list of 10 foods you shouldn’t be eating if you’re diabetic:

1. French Fries


Who doesn’t love French fries? This golden, salty goodness is an ideal side, but it’s great on its own with some ketchup or melted cheese.

Hopefully, you enjoyed them while you could, because French fries are the diabetic’s worst enemy. As you already know, French fries are made from white potatoes. These are rich in carbs that break down into starch and sugar in the body. Not only that, but when they are peeled, sliced and fried in oil to become French fries, they are loaded with [toxic, inflammatory compounds] which can lead to obesity, heart disease, and cancer.

If you thought that wasn’t so bad, wait till you hear what the salt does. Salt , or sodium, causes blood pressure to increase and can cause weight gain. This compromises your immune system and increases your risk of heart disease , stroke and kidney failure.

It’s bad, we know, but that doesn’t mean you have to give up potatoes completely. Sweet potatoes are lower on the glycemic index scale than white/Irish potatoes and release sugar slowly, so it doesn’t raise blood sugar rapidly. Sweet potatoes are also rich in Vitamins A and C, and fiber. You can boil them, bake them, roast them or mash them to enjoy as a side or incorporate them into salads and other meals.

2.    Sugary Beverages


When you have diabetes, you’ll have to say goodbye to fizzy sodas and juices made from syrup or concentrate. They may be just what you need to cool off or enjoy with a slice of pizza, but sugary beverages are one of the worst things a diabetic can ingest.

For starters, sugary beverages are high in bad carbs, i.e sugars. When these are broken down in the body, they become glucose. High blood glucose, otherwise known as hyperglycemia , causes frequent urination, extreme thirst, blurred vision, and headaches. When this goes unchecked it can lead to skin disorders, nerve damage, slow healing wounds and ketoacidosis which can lead to a coma.

100% fruit juices aren’t much better honestly since they are high in sugars as well and can contribute to insulin resistance. Try switching sweet juices for water, or flavored water by dropping a few citrus fruits, herbs or berries into your pitcher. This is not only diabetes-friendly but can expose you to antioxidants and vitamins. You can also try low-fat or no-fat milk or tomato juice.

3 . Honey and Syrup


Some people prefer to sweeten their teas with honey instead of sugar because it’s natural, has more nutrients and vitamins, and you can use less to achieve the desired sweetening effect.

It turns out that honey is rich in carbs and sugar and can have a similar effect when used excessively. This goes for the syrups you use on your pancakes as well. Instead, use fresh fruit as a topper, avocado or Greek yogurt.

5 . Certain Breakfast Cereals


Cereal is a quick and easy way to get your day started. All you need is the milk and the cereal and you’re through the door in no time. What’s your favorite cereal though? Is it Lucky Charms? How about Frosted Flakes? Granola is so delicious!

If you have diabetes, then you’ll want to avoid starting your day like that. These cereals tout health claims but fail to mention that they are highly processed and have more carbs than is beneficial to you. These cereals also have added sugars, something you should be in the opposite direction of.

Swap them for oatmeal,

bran cereal or ditch cereal altogether if you can’t find one low in carbs and added sugars.

6.  Fruity Yogurt


“What’s so bad about yogurt?” is what you’re probably asking, well the answer to that is in the ingredients you see listed on the container.

Now you may see “low fat” written in bold, and that may be true, but they are generally high in carbs and sugars. This is how they achieve the fruity taste that makes them delicious.

And if you’re thinking, “Well, it’s still better than ice cream“, think again because they have just as much sugar, and sometimes even more that more than icecream .

What you can do is choose plain yogurt, the “boring kind” since it is a better snack option for diabetics. It is also filling and can help you shed pounds.

7.    White Bread


White bread is a part of many meals and is used to make sandwiches or served as a side. This high-carb, low-fiber processed form of flour and yeast can cause a spike in blood sugar and has been known to impact brain function for those with preexisting mental ailments.

Because white bread lacks fiber, it is not filling and will cause you to feel hungry faster. This will lead to more snacking which can lead to weight gain if you’re not careful.

Substitute white bread with whole-grain bread which is a good source of vitamins and dietary fiber. Whole grain bread may also reduce blood cholesterol levels and lessen the risk of high blood pressure, indigestion, and cancer. Genuine sourdough bread and dense rye bread are also great options.

8.   White Rice and Pasta


White rice goes with everything really, whether it is fried chicken, curried chickpeas, roasted beef or pork. Pasta is the same and can be the star of your meal. Though both are cheap, convenient and easy to make, they’re bad for diabetics

The reason for this is how they are made. Processed foods generally lose the bulk of their nutritional value in the manufacturing process and typically have a high glycemic index. They are also high in carbs which help to pack on pounds and low in fiber which is key to slowing down the absorption of sugar in the blood.

The good news is that you don’t have to ditch rice altogether. Swap white rice for whole-grain rice. Some alternatives you may want to try are brown rice, black rice, quinoa, pearled barley, and bulgur. Trade in your pasta for spiralized vegetables, sprouts and noodles and pasta made from vegetables.

9.    Dried Fruit


Dried fruit is a great snack for when you’re on the go, and makes a great topper to breakfast cereals, pastry, and pancakes. They’re also full of vitamins and nutrients, so that’s a plus.

But do you know what else they’re full of? That’s right, sugar. When fruits are dried, they lose all their water content and what ends up happening is that the sugar becomes super concentrated. For instance, a cup of grapes has about 16 grams of carbs while a cup of raisins has about 115 g of carbs per cup.

Being diabetic doesn’t mean you can’t have fruit, but you will have to be pickier when it comes on to consuming fruits. Include more citrus in your fruit menu since these have antioxidant properties which help to regulate blood sugar levels or fresh berries that contain lots of fiber and antioxidants.
Or, ditch the fruits altogether and swap them for green, leafy veggies.

10.   Packaged Snacks


If you’re a parent, or live a fast-paced life, you don’t have time to make meals from scratch three times a day. So, you stock up on the healthiest package snacks you can find which promise to be better for health than the other brands.

The truth about it is they are generally high in sugar and other carbs and low in nutrients. Many of these ingredients are also hidden carbs that you’ve probably never thought about researching, that’s if it’s even in English!

Skip the granola bar and have a handful of walnuts or veggie sticks. A fruit plate or vegetable salad is also a great option that can hold you over until your next meal.

11.  Corn


Corn in its natural state is carb-rich so just imagine when it’s processed and turned into things like cornmeal, popcorn, sweet corn and corn dogs. In comparison to other vegetables, corn has an above glycemic index of 52 meaning it contains a lot of sugar which gets absorbed quickly into the bloodstream. Such a spike in someone with diabetes can cause fatigue, frequent bathroom breaks and extreme thirst. If these high levels are maintained over time, it can have several negative side effects. Swap the corn in your soups and other dishes for beans and lentils.

Final Thoughts


Many people believe that once you’re diabetic, your life ends and that you have to stick to some strict, bland diet to stay healthy. That is far from the truth since there are many great meal options that will help to keep your blood sugar levels stable without making meal times boring.

How to Check Blood Sugar the Right Way

how tocheck blood sugar the right way


If you have diabetes, your primary goal of treatment should be to keep your blood sugar levels in the target range. Hence, you need to regularly check your blood sugar.  With the proper tools and training you can do this at home.    There are two common ways of checking blood sugar:

1. using a glucose meter via fingerstick,

2. with a continuous glucose monitoring (CGM) device. This article will provide a step-by-step guide on how to check blood sugar the right way using a glucose meter even in the comfort of your home.


Blood Sugar Test: What & How to Prepare


A blood sugar test, technically called a “blood glucose test,” measures the amount of glucose in your blood at a given time. Glucose is a type of simple sugar which is your body’s primary source of energy. Your body converts the carbohydrates you consume into glucose.


Blood glucose or blood sugar testing is primarily done to help diagnose diabetes. Diabetes is a chronic condition that causes blood glucose levels to rise. Your healthcare provider may also be looking to see if you have prediabetes, the condition where your blood glucose levels are higher than the normal range. People who already have type 1 diabetes, type 2 diabetes, or gestational diabetes also perform home tests to monitor their blood sugar and know how to better manage their condition.


Blood glucose tests are typically done either 1) with fasting or 2) as random blood sugar tests. For the fasting type, you will be instructed by your healthcare professional not to eat or drink anything (except water) for several hours (e.g., eight hours) before you test your blood sugar.


When you are able to check blood sugar the right way, the instant results will let you know the following:

  • whether your nutrition or exercise program needs to change
  • the effectiveness of your diabetes medications or treatment
  • how high or low your blood sugar level is
  • if your overall treatment goals for your condition is manageable


To check your blood sugar levels properly at home, you will need to prepare the following:

  • blood glucose meter also called a “glucometer”
  • finger-pricking device with lancets
  • testing strips
  • Alcholol swabs
  • Puncture proof container


There is a wide variety of devices and materials which you can purchase from your state, pharmacies, diabetes centers, or local medical suppliers. Your healthcare provider can help you select what suits your needs.

You can also ask your healthcare provider help on the following:

  • how to check blood sugar using your own device
  • where to prick or draw blood
  • how to use and dispose of the lancing device that punctures your skin
  • how to clean your equipment properly
  • how to check if your device is accurate
  • how to calibrate your device (if needed)

Risks and Side Effects of Blood Sugar Tests


Taking a blood sugar test has low to zero risks or side effects. You may feel pain or soreness, swelling, and bruising at the puncture site, especially if you have gone to a clinic or laboratory to have your blood drawn from a vein. Typically, this should go away within a day. However, if you experience any extreme or prolonged untoward effects (e.g., bleeding, pain, or swelling), report this to your doctor at once.

Get Organized: How to Check Your Blood Sugar with a Glucose Meter


  • It is best to check the manual/instructions of your glucose meter or talk with your healthcare provider to be clarified with standard guidelines specific to your device and condition. Important: Never share monitoring equipment or fingerstick devices to avoid possible infection.
  • Gather the supplies you need to test your blood sugar. Check your equipment before you do a test (e.g., expiry date, code numbers for the meters, if needed)
  • At regular periods, properly care for your supplies and device. You can make a reminder to clean your home blood sugar testing kit.


Performing the Blood Sugar Test

Although instructions may vary between devices used, the following are the general steps to check blood sugar accurately:


  1. Wash your hands adequately with warm water and soap, then dry with a clean towel.
  • Prepare a clean pricker or lancing device by inserting a fresh lancet. The lancing device is typically a pen-sized holder for the lancet or needle. It holds the lancet in place and controls how deeply the lancet punctures your skin.



If you plan to reuse your lancet, you should know that once used, it will not be as sharp as it was, and can cause more pain/injury to your skin.

  1. Prepare your glucose meter and test strips as per the manufacturer’s instructions of your device.
  2. Get a test strip from your sealed container, and be sure to put the lid back on the container immediately to prevent any moisture from damaging the other strips.
  3. Use the lancet or pricker to obtain a small droplet of blood from the side of your fingertip. Some devices allow blood sugar testing on alternate sites such as your palm, forearm, upper arm, abdomen, calf, and thigh. Be sure to check where your device can be used.


Alternate sites are often less painful. However, when your blood sugar is rising or falling rapidly (e.g., immediately after a meal or in response to exercise or insulin), it is advised to use the fingertips for accuracy. Alternate sites may give significantly different readings in these situations.

  1. With the test strip attached to the glucose meter, apply the blood droplet on the correct spot of the test strip.
  2. Using a clean cotton ball, put pressure on the part of the skin that you punctured to stop the bleeding.
  3. Wait for the results. This should be on the display of the meter after a few seconds.
  4. After checking your blood sugar, dispose of the used lancing device in a container for sharps (not in the household trash to prevent incidences of pricking).


Choosing the Glucose Meter to Check Blood Sugar


There is no single device that is superior over all other brands when it comes to a glucose meter device. You can consult with your healthcare provider or pharmacist to help you select a device with consideration of essential factors including:

  • your condition
  • cost or budget
  • ease of use
  • accuracy


Most importantly, your device should be approved by either the US Food and Drug Administration or the International Organization for Standardization for reliable results.

The Accuracy of your Test for Blood Sugar

  • There can be variability between devices, but checking your blood sugar at home with a reliable blood glucose meter should be reasonably accurate.
  • Do check your blood sugar with common sense and caution at all times. If you get a reading that doesn’t fit with how you feel (for example, the result reads a very low blood sugar level, but you don’t feel any untoward symptoms), it should be your practice to take a second reading. You can also use an alternate means of checking your blood sugar (such as using a different glucose meter).
  • The precision of your test for blood sugar can be affected by factors, including the type of glucose meter device and test strips you use.
  • It is a good idea to check the accuracy of your device occasionally by bringing it when you have an appointment to get blood sugar testing. You can use your device to check your blood sugar level at the same time that blood is extracted, and compare the results. If the reading differs by more than 15%, your meter and other equipment may have a problem. You can talk with your healthcare provider to identify the problem and work on possible solutions.


When Your Reading Doesn’t Seem Right: Other Factors To Consider


If a blood sugar reading does not seem right to you, you may want to check the following:

  • Did you wash your hands and properly dry them before you did the test?
  • Was the test strip used in good condition, and not beyond the expiry date?
  • Are your test strips compatible or appropriate for your glucose meter?
  • Did you use enough blood on the test strip?
  • Did you put the test strip into the glucose meter correctly?
  • Was your test strip affected by heat, light, or exposed to varying climates?
  • Is your glucose meter clean?
  • Is the device too hot or cold?
  • Is the battery of your device low or near-empty?


Other Glucose Monitoring Devices


Alternatively, you can wear a device for continuous glucose monitoring (CGM). The blood sugar sensor is inserted under your skin and can read the sugar in your body tissue continuously. This device alerts you whenever your blood sugar is too high or too low.


Even with a CGM, it is advised for you to still check your blood sugar with a glucose meter at least twice daily to check the calibration of your CGM. In fact, for the most accurate readings, your glucose meter is considered superior over a CGM. This is especially so in the presence of acute conditions that will try to identify low blood sugar levels.


There is another new generation device called a flash glucose meter (FGM). This type of glucose meter uses sensor scans for monitoring your blood sugar, and no longer requires finger pricks.



Interpreting Blood Sugar Results


Typically, your healthcare provider will recommend a blood sugar range that is suitable for you. Your age, relevant health conditions, the length of time you have been living with diabetes, and the medications you take will be considered for your target range and treatment. Hence, the results you get from checking blood sugar regularly tells you how well your diabetes treatment plan is working. However, keep in mind that the readings can be affected by a range of other factors, including:

  • your food intake
  • level of physical activity
  • stress levels
  • medications you take (e.g., oral diabetes medicines, insulin)


Keeping Track of Blood Sugar Results


It is good practice to record your results and bring this with you on each visit to your doctor or diabetes healthcare professional. It is advised to include the following essential data when recording your blood sugar results:

  • Date and time you checked your blood sugar
  • All your blood sugar readings, including those taken in a clinic or laboratory
  • A list of the medications (e.g., insulin) with correct dosages that is being given to you


You may also include additional notes about whether you exercised, what you ate, stresses, and other difficulties with the illness. During your appointments, you should discuss these information with your healthcare provider to understand what your readings mean and whether changes to manage your blood sugar are needed.


Final Thoughts


Knowing how to check your blood sugar and regular monitoring can help you see the effects of nutrition, exercise, medication, and illnesses (especially diabetes) on your blood sugar levels. Accurate results can help you and your healthcare provider identify any changes or patterns in your blood sugar. This will ultimately better your diabetes treatment plan for long-term. And always remember to stay healthy and feel your best by focusing on healthy eating, getting regular exercise, and monitoring your blood sugar the right way.


Where To Check Blood Sugar: 6 Best Places to Check Your Blood Sugar




Monitoring blood sugar levels to prevent complications from diabetes is recommended by the American Diabetes Association. If you have diabetes, a chronic condition that can usually be controlled by lifestyle changes, self-care measures, and medication, it is crucial for you to monitor your blood sugar levels.

If you happen to have the condition and want to give your fingers a break from frequent monitoring (especially if you are using your fingers for work), this article presents the six alternative best places to check blood sugar according to studiesDon’t forget to discuss with your healthcare provider to know which options suit you best. 

Is your fingertip the best place to check blood sugar?


The Fingertips. These remain as the traditional and recommended best locations to check blood sugar at home because of its many capillaries. However, your fingertips are filled with nerve endings that using them to obtain a blood sample generally hurts more than using other locations with a lesser number of these pain transmitters.
Additionally, the “aftermath” of taking blood sugarfrequently from the same site, including 1) unwanted scarring, 2) calluses, 3) reduction of the blood droplet size (due to hardened fingertips), and at times, 4) bleeding, has pushed many diabetics to explore other best places to check blood sugar. 

Alternate Site-Testing (AST): Other Reliable Locations to Check Blood Sugar

Alternate testing sites are other probable locations in your body where you can opt to check your blood sugar and obtain reliable results. These alternative locations have been explored due to the following reasons: 

patients claim to experience less pain at these alternative sites
lessened difficulty in collecting the right amount of blood
general improvement in compliance or self-monitoring
lessening of the aftermath (i.e., hardened fingers, scarring, calluses)
avoidance of multiple pricks

Here are the 6 Alternative Best Places To Check Blood Sugar:

1. The Forearm

If you wish to kiss away the pain from your digits, try using your forearm. According to a
Diabetics Technology and Therapeutics journal article, 71% of patients claim that there is significantly less or no pain at all when checking via this body part. In fact, nearly a third of those who participated in the study prefer the use of their forearm as the best place to check blood sugar levels. It has been advised to rub your forearm until warm before lancing to minimize the difference in results in comparison with a fingertip test.

2. The Upper Arm

If you have diabetes but have relatively stable blood sugar levels, you can choose to have your glucose levels checked using your upper arm. Like the other AST locations, this area of your body should experience less of the ouchies, especially in comparison with your pain-sensitive digits. Keep in mind that if your result does not match with how you feel, it is advised to verify using your fingertips.

3. The Palm

According to studies, using the palm, particularly the base of the thumb, gave similar results to the blood collected from the fingertip. This location was also less painful when compared with the use of fingertips. Moreover, this alternate place to check blood sugar should be acceptable when the individual being tested is fasting, or it has been two hours or more after a meal. 

4. The Abdomen

In a German study, participants claimed that taking blood sugar via skin in the abdomen was virtually painless. At the same time, results turned to be just as precise in comparison with actual laboratory results as well as readings taken through finger prick. Also, the practical aspects, including the number of punctures, incidences of bleeding after the procedure, and consumption of test strips, were essentially the same for samples taken via the abdomen and fingers. However, many individuals used this site only temporarily because of embarrassment or awkwardness that goes with using this location in public

6. The Calf

The calf is gen
erally advised to be used if your blood sugar level is stable at the time of testing. Also, in cold places or climate, people do not prefer to be tested at this site because of the inconvenience of taking off clothes in cold weather. Director Uelmen of the Diabetes Education Program of the University of Michigan, advises that if you’re just curious about your body’s response to a meal–you could use this alternate site. But if you have apprehension that your sugar is low, or in a state where your blood sugar is unpredictably changing, then it is recommended to take samples from your hands. 

The Thigh.

A study in California published in the Diabetes Care Journal shows that taking blood sugar via the thigh appears to be useful for routine monitoring of blood sugar before meals. However, it was recognized that the results may be different in comparison with fingertip readings when blood sugar levels are changing swiftly. Specifically, the study showed that the thigh blood samples tended to produce lower readings in comparison with fingertip results at times when the blood glucose was increasing rapidly (i.e., 60-90 minutes after taking a meal).  

The Accuracy of AST: How accurate are these alternate places to check blood sugar? When can AST be used?

Results may have variations partly due to the changes in blood circulation for the different locations. According to, several studies in recent years have proven that for routine blood sugar testing, results for alternate sites yield the same accuracy as fingertip testing.
These alternate sites, according to studies, should work for people with controlled diabetes or have relatively stable blood sugar levels.
The fingertips are still considered the best option to check blood sugar for individuals with results that are unpredictable or values that are rapidly changing.
The AST best locations to check blood sugar is advised for routine testing before meals or when the individual is fasting, or when checking before bedtime
AST should be done more than two hours after a meal, more than two hours after taking insulin, and more than two hours after having exercise.
Not all blood glucose meters support AST. Check the manual to be sure that the device you use is compatible with your desired alternate test site. 

The Contraindication for AST: When should these alternateplaces not be used? When should you not do AST?

When blood sugar results are unpredictable or fluctuatingrapidly.
When you think your blood sugar is low.
When you want to verify high blood sugar levels.
When the reading does not match how you feel. Trust your instinct, and check again, this time using a blood sample from your fingertip.
When it is within two hours of you eating, exercising, or taking an insulin shot
You have no symptoms when your blood sugar is low, also called “Hypoglycemic unawareness.
When you are feeling sick.
When you are pregnant.

Here are tips in performing a blood sugar test using the 6best places to check blood sugar:

Always check the expiry date of the test strips and that it has not been tampered prior to use. Never use wet, damaged, or expired test strips.
Immediately use the test strips after removing from the bottle. Keep your materials and equipment away from heat and direct sunlight.
Store the test strip bottle in a cool, dry place. It is important to record the “date opened” on the bottle label, and to discard any remaining test strips after three (3) months from the date of opening.
Be careful when inserting the test strip into the test strip port. You should see a flashing blood-drop icon when the test strip has been properly inserted into the port.
You may gently massage your chosen body location. However, be careful not to squeeze around the puncture site. 
If you will use your fingertips, lance or puncture the side of your fingertip to avoid soreness. And to prevent calluses, choose a different lancing site each time.
Rubbing your forearm or upper arm until it is warm before lancing has been shown to minimize the difference in results; hence, doing this will make the readings more precise. 
The palm (at the base of your thumb) does not need to be rubbed before doing a test.
It is crucial that if results from the AST does not agree with how you feel, use fingertip testing to verify.
If you see “HI” or “LO” displayed on your glucose meter device, your blood sugar level may be extremely high or low (above 600 mg/dL or below 20 mg/dL). Recheck your blood sugar using fingertip testing at once. If you get the same readings, call your healthcare provider immediately.
Be sure to properly dispose of your used test strips as advised by your healthcare provider.


Whether you’re using your fingertips or the other six best places to check blood sugar, compliance to monitoring your blood sugar levels is a must. This will allow you to make smart treatment choices daily. Also, monitoring informs you of the red flag of low blood sugar, the times when you need to modify your treatments (e.g., nutrition, exercise, and medication), and overall, to improve your mindfulness of your body’s condition. The six best places to check blood sugar should be used with careful consideration of essential guidelines, including those recommended by your healthcare provider.


12 Interesting Facts About Diabetes You Cant Ignore

Overweight guy injecting insulin

Diabetes is one of the medical topics that is constantly being researched. Every month dozens of new studies show us new aspects about the disorder that have never been reported before. As this body of knowledge keeps growing, it’s difficult to keep up with all these new findings. Yet, there may be one little finding that you miss that could have made the biggest difference in your condition.

A constant state of high blood sugar is the result of Diabetes Mellitus 2 (DM2). Your body cannot use the sugar that you eat the way it suppose to. Here a few reason why this occur .

1. Why Do I Have DM2?

There are many causes of type 2 diabetes. German doctors and researchers reported in 2018 in the BMC Med journal that it’s a loss of beta cell function that ultimately causes type 2 diabetes to develop. Lifestyle factors that result in a higher risk of beta-cell damage include the following:

  • sleep deprivation
  • ​air pollution
  • ​smoking
  • ​stress
  • ​depression
  • ​little physical activity
  • ​low socioeconomic status
  • eating too much process foods

Genetic predisposition partly determines whether or not you are susceptible to develop diabetes type 2 but two important drivers to this process are a sedentary lifestyle and poor diet. A poor diet creates vitamin and mineral deficiencies that result in poor nourishment to the internal organs, less oxygen in the arteries, poor heart and blood vessel function, more inflammation, and high levels of free radicals.

Researchers have found that those with insulin resistance, high levels of cholesterol, high blood pressure, gout, polycystic ovary syndrome, and women with a history of gestational diabetes (diabetes during pregnancy) are at greater risk to develop type 2 diabetes.

Many cases of T2DM could be prevented with lifestyle changes, report Harvard scientists, including maintaining a healthy body weight, consuming a healthy diet, staying physically active, not smoking and drinking alcohol in moderation.

On medical report from Lebanon links a vitamin D deficiency with the presence of type 2 diabetes. Another links the deficiency with the prevalence of peripheral neuropathy

2. Can Diabetes be Cured?  Can Diabetes be Cured in 21 Days? Can Diabetes be Reversed?

These questions are asked frequently – and rightfully so. Everyone should know what to do for diabetes so that they can live a better, more productive life.

Doctors in the UK reported that they have determined the mechanism to cure diabetes. They discovered it by watching what happened to the metabolic abnormalities of diabetics who had bariatric surgery. With bariatric surgery, the fat levels in the liver fall within days and normal liver insulin sensitivity is restored. At the same time, blood glucose levels return towards normal. It still takes several months to restore the insulin sensitivity of the muscle  but the continual loss of weight helps create the reversal of the diabetes.

The problem, they say, is when there’s a fatty liver. When this is present, there’s increased insulin secretion so that fat is still being deposited in the liver. As long as the fatty liver has not been there for a long time, this is reversible. When the insulin resistance in the muscle is eliminated, the whole problem of beta cell dysfunction is eliminated.  By curing the insulin resistance, you can get a cure for diabetes. If it takes bariatric surgery for some people to do this, it’s possible that a cure can occur. But even it its not cure, it can be reversed.

Diabetic researchers from Japan, Cincinnati, and Miami  have found that diabetes is reversible in animal studies when the immune system cells that attack the pancreas beta cells are suppressed. These T cells are suppressed by another type of cell called a monoclonal antibody. The scientists stated in their research that the treatment “can reverse new onset Type 1 diabetes.”

3. Can Diabetes Kill You?

Globally, the number of people with diabetes has quadrupled in the last three decades, reports Chinese researchers as well as Harvard researchers. Diabetes is the ninth major cause of death and it does kill people! About 1 in 11 adults worldwide now have diabetes and 90% of them have type 2 diabetes. The biggest epicenters for diabetes in the world are China and India.

Most patients with T2DM have at least one complication, and cardiovascular complications are the leading cause of morbidity and mortality in these patients. This means that many of them die from a heart attack or stroke.

However, it’s important to remember that complications such as kidney disease, fatty liver, cataracts, disability from peripheral neuropathy and others make the journey to the grave quite miserable.

4. How to Reverse Diabetes Permanently?

Although many studies show a temporary reversal of diabetes, none are currently showing a permanent reversal at this time – that we have found. This doesn’t mean that they are not out there; it simply means that we haven’t put in the hours it takes to track down all the studies. There are literally thousands of studies on diabetes.

The best results with patients who have type 2 diabetes has been to decrease weight to ideal body weight, exercise, eat a very healthy diet, and change all the rest of the lifestyle habits that contribute to causing diabetes. Being consistent in these habits has the most promise for reversing diabetes permanently.

5. How Long Does It Take for Hemoglobin A1c to Go Down?

In many studies, it’s common to see that Hemoglobin A1c levels fall with specific treatments. The amount of time depends on what type of treatment is given and how it works.

For example, in one study of 30 patients with type 2 diabetes, they received a treatment called EECP,which stands for External Enhanced Counter Pulsation. This is where cuffs are attached to the calves, thighs and buttocks and squeeze these muscles, pushing blood flow back to the heart. It clears out arteries from plaque, improves diabetes, creates new arteries for the heart, and increases blood flow to every organ. The patients received 35 treatments that were an hour long.

Even after 48 hours, there were changes of an 11% drop in Hemoglobn Alc. In 2 weeks, there was a drop in Hemoglobin A1c of up to 19.6%. This equates to a Hemoglobin A1c level that may be initially 7.0 falling to 5.69.or initially 8.0 falling to 6.1. The results were a drop of 14% that remained after 3 months.

6. What Foods to Eat For Diabetes

Foods and supplements that have been shown to improve blood sugar levels as well as diabetes include pomegranate, cactus fruit, cactus pads (nopals), beans, legumes, fermented foods, probiotics, cranberry juice, grapefruit juice, bell pepper juice, barberry juice, strawberries, blueberries, blackberries, omega 3 fats, beta-glucan supplements, magnesium supplements, vitamin D supplements, stevia, cherries, dietary protein, low glycemic index carbohydrate foods, bran, psyllium, acacia fiber, oats, nuts, sourdough bread, and quercetin supplements.

By no means is this list comprehensive!

7. What Foods to Avoid for Diabetes

The foods used to avoid when you have diabetes may be contradictory to what many dietitians tell their patients. This is unfortunate! Some will say that it’s okay to do sugar in moderation; but the problem is that it’s rare for a diabetic with a sweet tooth to do any sugar in moderation. Do you see the conundrum?

Sugar is one of the worst things for diabetics as it takes nutrients from the body and lowering nutrient levels only worsens diabetes. Specifically, B vitamins and minerals such as zinc and chromium are lowered when sugar is consumed.

Fried foods cause inflammation in the body, and inflammation worsens diabetes. Fried foods also increase free radicals in the body, which also worsens diabetes.

Foods with a high toxin load such as fruits and vegetables that have been contaminated with pesticides and chemicals increase stress on the body’s detoxification systems – and this can contribute to a worsening of diabetes.

Too many calories and too much fat can also worsen diabetes.

8. Can Exercise Reverse Diabetes?

Exercise can decrease body weight and therefore is one of the best things to do if you have diabetes. What the scientists have found is that to gain substantial health you need a minimum of 150 minutes of moderate or vigorous intense aerobic physical activity and muscle strengthening activities per week.

The positive effect of training correlates directly with the amount of fitness gained and lasts only as long as the fitness is sustained, say the researchers. No matter what age, you will benefit from exercise.

9. Which Exercise – Cardio or Weights – Will Help Diabetics?

Aerobic exercise – called cardio – plus lifting weights in  has been proven to be more beneficial for those who are obese than either activity on its own. Doing both keeps the muscle mass high in the body, as decrease of muscle mass leads to frailty. The cardio activity helps the body’s endurance level and improves the ability to burn fat and utilize oxygen. You need all of these benefits to get the most out of exercise.

10. Will Losing Weight Reverse Diabetes?

It’s common for dietitians and nutritionists working in weight loss clinics to see a direct response that is positive on diabetes with weight loss. Specifically, even a drop of 10% in body weight will improve blood sugar levels as well as cholesterol levels.

11. Can Diabetes Go Away without Doing XYZ?

Diabetes can be reversed by a number of treatments, lifestyle changes, and diet changes. Exercise can contribute to the process but it may not be enough to reverse the diabetes.

Thus, this question really becomes “what does my body need to make my diabetes go away? Is it enough for me to exercise? (most likely not) Is it enough to change my diet and correct my deficiencies of vitamins and minerals? Is it enough for me to change my sleep patterns?”

Whatever the lifestyle habits are that are contributing to the diabetes, changing them helps. However, you will have to find your own recipe for your diabetes reversal.

12. What Happens If Diabetes Doesn’t Go Away?

Diabetes that is not attended to will worsen. The excess sugar that is in the bloodstream deposits itself into the tissues, such as the eyes, the nerves, the kidneys, the blood vessels and the heart. No part of the body is spared; thus all types of health issues will manifest – and worsen in time.

Many diabetics have depressed immune system function as well, which contributes to an increase in infections that can lead to amputation, sepsis or even death.

The road of life for diabetics is not a happy one. Do whatever you can to reverse this disease so you can stay happy in life. It’s just not worth it to not take any and all action on your part to beat it. Don’t depend on your doctors; they don’t have enough time to coach you about health!





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