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3 Daily Practices that Will Cause You Gain Weight Fast

You are more likely to develop diabetes type 2 if you are overweight and exercise less than 3 times a week. I agree that if you have a genetic predisposition for obesity and diabetes type 2, it may be too late to change your parents.   But you definitely can change some of your daily habits that cause you gain weight fast while promoting high levels of cholesterol and triglycerides, two factors that will only make things worse for you. Let us see if any of these three practices are part of your daily life and which ones you can remove for good.   You gain weight fast if you purchase and consume too many processed foods You basically know what you eat when you buy an apple, an orange, a piece of fish or a cereal that has only one ingredient. But when you eat a processed food that comes in a package or a can, do you know what you are eating? If you have decided that cooking is not for you and you are buying most of your meals already prepared, chances are you diet is not a healthy one and you are running into the following problems:   1. You are getting too much fat and I dare to guarantee you it is not the healthy type. Chances are you are getting your share of saturated fat and trans fats. These two fats are the ones that get stuck in your blood vessels and your waist, two major risks for heart disease. In addition, trans fats will also damage your arteries, a factor that promotes the buildup of plaque.   2. Your food will probably be filled with hidden sugars. Read the label to be aware of the different names manufactures use to camouflage sugar in their products. Hidden sugar is used by manufacturers of processed foods and medications and if you get into the habit of reading food labels, you will see that almost all processed foods contain sugar. This explains why although direct consumption of sugar tends to decrease, consumption of hidden sugars keeps going up.   3. You are getting too much salt. Too much salt and little potassium causes high blood pressure. Read my article on the causes of hypertension.   4. You drink too many sodas and fruit drinks. Sodas have a lot of sugar and even if you drink diet sodas, still are no good for you. And if you think fruit juices are any better, you are due for a big surprise. Most of the times, these drinks have a lot of sugar and very little fruit.Even if the drink is 100% fruit, that fruit has been pasteurized at high temperatures and has lost almost all its vitamins and minerals. If you want a fruit juice, make it at home. Add 50% water to your juice to prevent too much sugar going into your system in one sitting. And don’t forget to replace sodas with water or herbal tea.   You gain weight fast if you buy the larger sizes at fast food restaurants You may think you are getting “a good deal” by ordering the larger size, but think about the prize you and your family will pay for those extra calories. Avoid super-size orders or the ones that indicate “25% more”. Look for regular size orders or children’s portions.   20 years ago, the hamburger and french fries now sold as the children’s meal at McDonald’s was actually the normal size meal that most customers ordered. Fast food restaurants determined that Americans were more interested in quantity and value than anything else, and began supersizing everything. Get the small portion to prove them wrong.   Remember that there are a lot of calories and a lot of fat when you order the supersize. In fact, the only winner when you buy these super sizes is the vendor. Sign up for the list of calories and sodium at fast food restaurants.   You gain weight fast if you exercise less than 3 times a week   Maybe some of these foods will not have such an impact in your weight if you were using the energy they provide with some type of exercise. Exercising not only causes you to burn calories while you are moving but it also causes your metabolism to work faster even when you are not exercising which results in more calories used.   Walking is an excellent exercise not only to lose weight but to prevent or control diabetes type 2, high cholesterol, and high blood pressure. Just as an anecdote I will tell you that although I do not have high cholesterol, my readings for total cholesterol are in the 170 number, every time I spend time in Spain, my country of origin, my cholesterol drops 20 points. The reason? Over there I use public transportation and since the bus or the subway train doesn’t come to my door to pick me up, I have to walk to where they are.   Final thoughts How about making time to walk and cooking more at home? Dancing will also be a wonderful way to exercise and have fun. If your daily hours at work during the week are kind of hectic and by the time you get home you don’t feel like spending too much time in the kitchen, how about cooking during the weekend and freezing part of that food in small containers? I do that and it really works for me.   I cannot say I am a fanatic of cooking, but I came to the realization that the only way I have control of what I eat is by buying fresh foods and cooking them myself. This way I know how much salt, fat and sugar my meals have. For sure, they have no preservatives.   To Your Healthy Cooking!   Emilia Klapp, RD, BS http://www.TheDiabetesClub.com

EmiliaK

EmiliaK

 

Are You Fearful of Avocado Calories? No Need To

Have you eliminated avocados from your salads because of their bad press of being high in calories? No need to, since avocado calories are not as high as we tend to believe, especially when we compare them with other foods we may be eating on a regular basis.   A typical whole avocado contains 30 grams of fat, but 20 of those grams are monounsaturated, mainly oleic acid. This is the healthy fat found in olive oil which helps prevent high blood pressure, heart attacks, and lowers the bad cholesterol. Some avocado nutrition facts   It is true that avocados are richer in fat than any other fruits (avocados are a fruit) 16.7 for each 100 grams (3.5 ounces). However, this number is still low when we compare it to other foods that you may eat on a regular basis and that do not contribute the same benefits to your body as avocados do. Take a look at these numbers   2-3 thin slices of avocado: 50 calories; 4.5 grams total fat; 0.5 grams saturated fat and 0 grams cholesterol   2 Tbsp of butter 204 calories; 23 grams total fat; 15 grams saturated fat and 61 mg cholesterol   1 slice cheddar cheese:   114 calories; 9.4 grams total fat; 6 grams saturated fat and 30 mg cholesterol. Good reasons to include avocados in your diet   1. Avocados are high in Vitamin E 100 grams or 3.5 ounces of avocado provide 25 per cent of the vitamin E daily need. This vitamin is one of the most powerful antioxidants and helps maintain healthy arteries by neutralizing the effects of free radicals. Damage to the interior of our arteries by free radicals is implicated in the oxidation of LDL cholesterol, the “bad one” and the formation of plaque inside the arteries, a major risk for a heart attack.   2. Avocados help lower bad cholesterol and increase good cholesterol Oleic acid is a fat that can help you lower cholesterol. In one study of people with moderately high cholesterol levels, the participants followed a diet rich in avocados during seven days. At the end of the study they had significant decreases in total cholesterol and LDL cholesterol, the “bad” one, along with an 11% increase in HDL, the “good” one.   3. B vitamins and folic acid (folate) reduce heart attacks Avocados have substantial amounts of B vitamins; one cup of avocado has 23 percent of the Daily Value for folate. These vitamins are essential in protecting our arteries and our heart because of their effect on homocysteine.   To determine the relationship between folate intake and heart disease, researchers followed the diet of over 80,000 women for 14 years. They found that women who had higher intakes of foods containing folic acid had a 55 percent lower risk of having heart attacks. Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.   4. Avocados help lower high blood pressure Avocados are rich in minerals such as potassium and magnesium and low in sodium. This characteristic makes them good diuretics and they are recommended for people who have high blood pressure. In fact, the U.S. Food and Drug Association has authorized a health claim that states: “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.”   5. Avocados protect your eyes Studies at the University of California, USA, showed that avocados are a substantial source of lutein, a yellow pigment found also in green peas and leaks. Lutein protects these plants from solar radiation. This same property helps protect our retina and prevent diseases like cataracts o macular degeneration.   According to a recent investigation by the University of Ohio, USA, the nutrients in avocados can prevent oral cancer and probably any other types of tumors.   Choosing avocados at the supermarket   A ripe, ready to eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor.   A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. How to prevent avocados from getting dark   Once you open an avocado eat it immediately since its meat gets dark very fast. If you consume only part of the avocado, keep the seed with the remaining portion and store in the refrigerator. Store in a plastic bag, or cover it with plastic wrap. Sprinkling the exposed surface with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.   Do not cook avocados because they become bitter; however, you can warm them up a little. When part of a dish, do not season avocados with salt until the very last moment, otherwise they will get dark immediately.   Final Thoughts   If you are watching your calories, do not eat the whole avocado in one sitting; have just half if it is a small one or a quarter if it is a big one. But don’t put aside avocados because of their calories and then turn around and spread your bread with tons of butter, soak your salad in regular dressing, or have a piece of cake for dessert. It is not a healthy nutrition practice.   To Your Health!   Emilia Klapp, BS, RD. The Diabetes Club - Overcoming Diabetes with Nutrition, with Diabetes and Weight Loss Coach - Emilia Klapp

EmiliaK

EmiliaK

 

What is Best for You, Fish or Fish Oil Vitamins?

A lot has been said, and written, about fresh fish and fish oil vitamins when it comes to a healthy heart and healthy eating. However, the never ending question is:   1. What is better for my heart, fresh fish or fish oil vitamins? 2. Can I replace fish with fish oil vitamins and obtain the same health benefits?   Well, here is the answer.   The American Heart Association and several other groups recommend Omega-3 oil, the main fat found in fresh fish, fish oil, and fish oil capsules, to reduce the risk of cardiovascular disease. However, there has been little research on whether the body processes fats from fish oil capsules and from fish in the same way.   The University of South Dakota study   To investigate the matter, Dr. Harris, from the University of South Dakota and his team had a group of 11 women eat two servings of tuna or salmon each week, while another group of 12 women took the same amount of fish oil vitamins, an estimated 485 milligrams daily, in capsule form.   After 16 weeks, the amount of omega-3 fatty acids in the red blood cells of women in both groups had risen by 40 percent to 50 percent, while omega-3s in the blood, had risen by 60 percent to 80 percent.   “We went into the project assuming that fish would be better, based on some previous literature from other studies”, Dr. Harris indicated. Based on the current findings, he added, it doesn’t make any difference whether you get your omega 3 fatty acids from a concentrate in a capsule or in fish because they have the same effect as far as enriching the tissues with omega 3s. Nevertheless, Dr. Harris emphasized that he would encourage people to eat fish rather than relying on fish oil capsules. Fish contributes with not only Omega-3s but also with proteins, vitamins and minerals that the capsules don’t bring.   Benefits of fish oil for the Heart   1. Improved heart rhythms. Uncontrolled heart rhythms are responsible for nearly half of all cardiac mortality. By affecting the electrical activity of the heart, Omega-3s from fish help maintain stable heart rhythms.   2. Improved heart rate. Heart rate is the number of beats your heart pumps per minute at rest. Heart rate is lower in people who are physically fit and higher in the obese. Normal heart rate is between 60 and 80 beats per minute and usually increases with age. Consumption of marine omega-3s is associated with lowering heart rate, a condition that lowers the chance of heart attacks.   3. Reduced blood clotting. Some blood clotting is essential for life, but an excessive tendency towards clotting increases the risk of blocked arteries. These can be fatal when a clot completely closes a blood vessel in the heart, lungs, or brain. Omega-3 fatty acids from fish or marine plants reduce platelet clumping, improve blood flow, and make red blood cells more flexible so they pass through small blood vessels more easily.   Omega-3s do not pose a serious risk to blood clotting unless a person consumes very large amounts of them (roughly 10 grams a day) or is already taking blood thinners (anti-coagulants) and consuming large amounts of omega-3s   4. Less inflammation. Although we cannot notice it, low-level inflammation of the blood vessels is linked to heart disease and impaired blood vessel function. High levels of the protein CRP in the blood are linked to the inflammation observed in heart disease. Some studies have reported that consumption of omega-3s reduces CRP in people with heart disease. Omega-3s are well known for their anti-inflammatory properties.   Fish, whether fresh, frozen or canned, provides you with:   1. Iron, needed to prevent anemia 2. Phosphorus, needed for the brain 3. Iodine for the thyroid 4. Good quality protein.   Best source of Omega-3s from fish:   1. Salmon 2. Mackerel 3. Tuna 4. Sardines 5. Trout   If you do not have a heart condition, 2 or 3 portions of fresh fish a week will contribute with the needed omega-3s, which is 2 grams a week. If you already have a heart condition, you can add some fish oil vitamins to your diet. Do not exceed 1 gram a day of Omega-3s.   Final thoughts   Remember that although fish and fish oil vitamins can provide the same benefit as far as Omega-3 fats is concerned, eating fish will contribute to much more than just Omega-3s. You can try these easy fish recipes to start your fish journey.   To your health!   Emilia Klapp, RD, BS The Diabetes Club - Overcoming Diabetes with Nutrition, with Diabetes and Weight Loss Coach - Emilia Klapp

EmiliaK

EmiliaK

 

Are These 7 Heart Disease Causes Part of Your Daily Life?

If they are, try to do something about them, especially if you have diabetes. Sometimes we become apprehensive, and with good reason, about those frightening signs that may announce a heart attack. But, are we equally concerned about the heart disease causes that can lead to a heart attack?   Knowing the causes is the first step towards preventing heart disease. Let us review them just in case one or more are part of your daily life so you can take some action to eliminate them.   1. You smoke   Smoking is one of the main causes of heart disease. The risk of dying of heart failure is about four times higher in people who smoke than in those who don’t smoke. Many of us are under the impression that the major danger from smoking is cancer but that is not quite true; smoking is the major risk factor for heart failure and strokes. In fact, about 40% of deaths caused by cardiovascular disease are due to smoking.   Smoking contributes to heart failure and strokes in the following manner:   1. Increases blood pressure and the risk for heart attacks and strokes. 2.The carcinogen components in tobacco damage the walls of the arteries. 3. The carbon monoxide from the burning of the tobacco interferes with the blood capacity to carry oxygen to our heart. 4. Smoking causes the narrowing of the blood vessels that carry blood to our legs and arms.   I know that to stop smoking is not a piece of cake but you have to make an effort. If you try, I am confident you’ll succeed. Be strong! Look for professional help to assist you in this task. And don’t get discourage if you have already tried and didn’t make it. Try as many times as you can.   2. You don’t walk For years, health professionals have examined the association between physical activity and heart attack. The findings consistently reveal that people who are physically active have half the risk for heart attacks than people who are not active. Those studies show also that at least 30 minutes of moderate physical activity, such as brisk walking, on most days of the week, is sufficient to reduce the risk of a heart disease.   Keep in mind that the heart is a muscle, and like any other muscle in the body, it becomes stronger the more you exercise it. Without exercise, it loses muscle fibers and becomes weak until it is unable to do its job. And the last thing you need is a heart that can’t do its job.   The direct effects of physical activity on heart disease are:   1. Walking strengthens the heart so it can pump more blood with fewer beats 2. Lowers blood pressure by increasing the diameter of the coronary arteries. 3. Lowers “LDL”, the bad cholesterol 4. Increases “HDL”, the “good” cholesterol 5. Decreases triglycerides 6. Decreases the risk of diabetes, which is a risk for heart attacks   3. You eat too much saturated fat   There is a reason why health authorities advise us to limit the consumption of saturated fat:   1. Saturated fat clogs your arteries. It is the most rigid of all fats and is solid at room temperature. Solid fats are hard to dissolve and can easily get stuck in your arteries.   2. Saturated fat causes the liver to overproduce cholesterol. The liver makes about 75 percent of the cholesterol your body needs from internal sources, while the remaining 25 percent comes from food. But when you eat too much saturated fat, your liver keeps producing cholesterol and you end up with much more cholesterol than you need. Limit saturated fat consumption to less than 10 percent of the total calories ingested per day.   4. You eat too many foods containing hydrogenated oils or trans fats Here is another health failure causes. Health authorities are concerned that the consumption of trans fats might have contributed to the 20th century epidemic of coronary heart disease. Hydrogenated oils or trans fats as they are usually called, are produced artificially by inserting molecules of hydrogen in vegetable oils, a process called hydrogenation. Through this process, the oil, which is liquid at room temperature, changes its original form and becomes solid. In other words, it becomes saturated fat.   Trans fats destroy our body cells because the unnatural shapes of these fats cause our cells to become malformed and to malfunction. And that includes the cells of the heart and the arteries. Read the food label and avoid products which contain trans fats or hydrogenated fats.   Example of foods that contain these harmful fats are:   1. Industrial bakery such as cookies, donuts, croissants, cakes, and the like 2. Solid margarine 3. Fried fast food   5. You don’t eat enough fruits and vegetables   Not eating adequate amount of fruits and vegetables is one of the main heart failure causes. We know by experience and research that people who consume plant foods regularly have a lower incidence of heart failure and strokes than those who do not include them in their diet.   Fruits and vegetables contain phytochemicals, non-nutritive chemicals found in plant foods that protect their host plants from infections and microbial invasions. Recently, however, we have learned that phytochemicals are also crucial in protecting humans against many diseases, including heart disease.   Among the functions phytochemicals perform in our bodies are:   1. They act as antioxidants 2. They keep the walls of small blood vessels healthy 3. They make our small blood vessels stronger 4. They prevent platelets from becoming sticky and piling up 5, They block specific enzymes that raise blood pressure. Include about 9 portions of fruits and vegetables a day as part of a healthy diet.   6. You have too much stress   Have you ever felt strong headaches, muscle pain, anxiety, insomnia, and tiredness? If you identify yourself with some of these symptoms, your body may be going through an excess of tension. Nowadays, 80 percent of the population suffers from some kind of symptoms caused by stress which many times end up in illnesses such as high blood pressure, a risk factor for heart attacks.   Trying to cover on a daily basis more tasks than you physically can handle may be one of the major contributors to your stress. It could be that one of the reasons why you succumb to disease easily is the level of stress in your life since tension reduces your capacity of adaptation to your environment. You need to learn how to surround yourself with peace and serenity.   7. You drink too much alcohol   Avoid high alcohol consumption. Five to seven percent of the hypertension we see in people is due to high alcohol intake. The Health World Organization estimates that almost 2/3 of strokes and 50 percent of heart attacks are caused by high pressure. Limit your alcohol intake to two small glasses of wine a day if you are a male and one small glass a day if you are a female. Final thoughts on heart disease causes   If you make an effort to implement a healthy diet in your life, you will reduce or eliminate many heart disease causes. And the beauty of it is that you won’t be part of the yearly American Heart Association’s statistics of deaths occurred by heart failures or strokes.   To your heart health!   Emilia Klapp, RD, BS The Diabetes Club - Overcoming Diabetes with Nutrition, with Diabetes and Weight Loss Coach - Emilia Klapp

EmiliaK

EmiliaK

 

Fish Omega 3 Reduces Risk of Repeat Heart Attacks by 45%

Interest in fish omega 3 fats as a source of protein has skyrocketed in recent years after it has been observed that people living in regions bordering the Mediterranean Sea appear to live longer and suffer less from heart attacks.   But whether or not this diet can benefit patients who have already suffered a heart attack has not been tested in depth before the GISSI study. The purpose of this study was to investigate the effects of fish and its omega 3 oils on cardiovascular events after people have had a heart attack.   Who forms the GISSI study group?   GISSI, an Italian group for the study of the survival of Heart Attacks (Myocardial Infarction) is an influential cardiology research group founded as a collaboration between two Italian organizations – The Mario Negri Institute and The Associazione Nazionale dei Medici Cardiologi Ospedalieri (ANMCO)   The trials carried out by GISSI have obtained wide recognition in the international world of cardiology and are considered a methodological landmark. Four large-scale clinical trials over the past 20 years (GISSI 1, GISSI 2, GISSI 3, GISSI Prevention) have involved more than 60,000 patients with acute myocardial infarction.   The GISSI study   Between October 1993 to September 1995, 11,324 patients participated in the GISSI trial. To qualify as a participant for the study, the patients must have survived a recent heart attack (less than three months prior to being enrolled in the study). Patients were randomly assigned to four treatment groups:   Group 1- Patients received 1 gram of fish oil containing 85% of Eicosapentaenoic acid, EPA, and Docosahexaenoic acid, DHA .   Group 2- Patients received 300 mg of vitamin E, a synthetic a-tocopherol supplement.   Group 3- Patients received a combination of omega-3 and vitamin E   Group 4- Control group, patients did not receive treatment   The results were very significant for dietary supplementation with omega-3s from fish oil. Treatment with omega-3s resulted in a 45% reduction in the risk of having a sudden fatal heart attack, a 30% decrease from cardiovascular mortality and a 20% reduction in overall mortality. According to the researchers, Vitamin E supplements were found to have no benefits on heart attacks.   Marchioli, senior author of the study, reported that the people who followed a Mediterranean style diet that included more vegetables, fruit, fish, but little butter, were less likely to die than people who reported eating higher amounts of butter, cheese, and vegetable oils other than olive oil.   Similar benefits of a Mediterranean-style diet were seen in earlier, smaller randomized trials. In the Lyon Diet Heart Study, benefits were seen in patients who after a heart attack were assigned to a diet rich in [alpha]-linoleic acid, ALA, from plant sources along with plenty of legumes, cereals, fresh fruits, and vegetables.   Compared with those assigned to a “prudent” diet similar to the American Heart Association step 1 diet, those on the Mediterranean style diet had a 70% reduction in deaths, repeat heart attacks, unstable angina, stroke, congestive heart failure, or embolic events.   Where do you find EPA and DHA?   Long-chain fish oil 3, EPA and DHA, are most abundant in fish and shellfish, particularly fatty fish such as salmon, rainbow trout, tuna, mackerel, herring, and sardines. All seafood has some EPA and DHA. Fish oil vitamins are a rich source of EPA and DHA, too.   How much Fish Oil 3 do you need to take?   100 grams (3.5 ounces) of salmon provide 5,000 mg (5 grams) of EPA and DHA, followed by tuna with about 2,300 mg and trout with 1,470 mg. Other fish with high content of fish oil 3 are sardines, mackerel, and anchovies. A daily ingest should contribute between 1.1 and 1.4 grams. A fatty fish portion will cover this need. For people who already have a heart condition, eating seafood more often, or consuming marine from fish oil 3 vitamins, is just as important. If you have already suffered a heart attack, you could supplement your fish intake with a good quality fish oil vitamin.   Are Plant and Fish Omega 3 born equal?   No. The omega 3 oils found in terrestrial plants, such as some nuts, or the ones found in enriched foods, are ALA.. This omega 3 oil has some, but not all, of the health benefits associated with fish oil 3. It can also be converted in the body to EPA and very small amounts of DHA but humans perform this conversion very poorly, less than 5%, so relying only on ALA for all fish oil 3, puts you at risk of having a deficiency in EPA and especially in DHA   And don’t forget that…   Our body either cannot produce fish oil 3 or does not produce enough quantities to support good health. Therefore, we have to obtain them from the food we eat, mainly from fish.   Don’t miss my next article ” Fish or fish oil?”   To your health!   Emilia Klapp, RD, BS. The Diabetes Club - Overcoming Diabetes with Nutrition, with Diabetes and Weight Loss Coach - Emilia Klapp

EmiliaK

EmiliaK

 

17 Ways Complex B Vitamins Help Diabetics

Many are the vitamin B complex benefits for our body, but a most important one could be the prevention of neuropathy in persons who have diabetes. Deficiencies in B-complex vitamins are associated with nerve damage, even in people who don’t have diabetes. A short supply of these vitamins can damage blood vessels and cause atherosclerosis, a very dangerous condition for everybody but especially for diabetics.   Vitamin B6 deficiency effects   Low levels of vitamin B6 can cause the following problems in our body:   1. Low blood levels of vitamin C 2. Increased excretion of calcium, zinc, and magnesium 3. Reduced copper absorption 4. Decreased immune system   Adequate amount of B6 vitamin helps as follow:   1. It prevents glycosylation of proteins which is responsible for diabetes complications 2. It decrease amount of C-reactive protein. This protein is an indication of inflammation that is associated with heart disease. 3. It prevents nerve damage. Neuropathy is a common condition in diabetics.   Food processing can destroy much of this vitamin.   Sources of B6 vitamin   Meat (organic grass fed) Poultry Fortified cereals Vegetarian meat substitutes Tuna Salmon (wild) Halibut, trout, herring, mackerel Potatoes Sunflower seeds Oatmeal Peanut butter   Vitamin B12   Vitamin B12 is needed for many functions to take place in the body such as:   1. Absorption of protein, fat and carbohydrate 2. Formation of red blood cells 3. Cell respiration and growth 4. Vitamin B12 works closely with vitamin B6 and folic acid to decrease elevated homocysteine levels. 5. It can prevent and relieve nerve damage.   Large doses of vitamin C can increase excretion of vitamin B12. Alcohol, sleeping pills, antacids can destroy or decrease vitamin B12. Older people do not always produce enough intrinsic factor which makes absorption of this vitamin difficult.   Sources of vitamin B12   Clams Mackerel Herring Nutritional yeast Kidneys Seafood Liver   Biotin   Biotin works in unison with B12, folate and pantothenic acid and it is essential for the metabolism of carbohydrates.   Body functions where biotin is critical   1. Biotin is involved in production and release of insulin. People with diabetes type 2 have lower concentrations of biotin in the blood. 2. It helps improve blood glucose control, especially for people with diabetes type 2. 3. Biotin can improve peripheral neuropathy. 4. It can help reduce excessive glucose produced by the liver and improve insulin sensitivity.   Low biotin levels have been found in elderly people and smokers. Biotin is found in most foods and it is resistant to heat.   Folic acid (folate)   A deficiency of folic acid causes anemia. The body cannot make any folate, therefore we must obtain it from foods. Enough folate can be stored to prevent a deficiency from occurring for up to four monts.   Folic acid is involved in the production of neurotransmitters, including serotonin and dopamine. When folate is present, it works with vitamin B12 to recycle homocysteine. Elevated homocysteine is more common in people with diabetes and is a known risk factor in heart disease.   Metformin may inhibit the absorption of folic acid. So can antacids, cimetidine, and ranitidine, used to treat heartburn and ulcers.   Folate is sensitive to heat. Boiling, steaming, or frying for five to ten minutes may destroy up to 96 percent of the folate in a food.   Sources of folic acid   Brussels sprouts Turnips Beet greens Mustard greens Brewer’s yeast Salmon, oysters Orange juice Split peas, avocados Bulgur wheat Milk Whole germ White beans Lima beans, mung beans   Other vitamins of the Complex B include Vitamin B1, Riboflavin, Niacin, and Pantothenic Acid.   As you can see, one more time, natural foods as well as fresh fruits and raw vegetables supply us basically all the vitamins we need. Try to include in your meals as many fresh foods as you can and stay away from processed foods. You will notice the difference in your health.   To your optimal health!   Emilia Klapp, RD,BS Your Diabetes Coach The Diabetes Club - Overcoming Diabetes with Nutrition, with Diabetes and Weight Loss Coach - Emilia Klapp

EmiliaK

EmiliaK

 

Is a Glycemic Diet Good for Type 2 Diabetes?

When we eat, most foods are converted into glucose (blood sugar). The feature of carbohydrates however, is that they produce higher levels of sugar in the blood than proteins and fats. So, based on this information, should you avoid eating carbohydrates if you have diabetes type 2? NO. What you need to do is to be selective with the type of carbohydrates you eat because some of them raise blood sugar levels more than others.   To help us being selective with carbohydrates, scientists have classified them based on the quantity of sugar produced in the blood after a meal. They created a list of foods and they named it The Glycemic index (GI).   What is the Glycemic food index good for?   The Glycemic food index helps us predict increases in our blood sugar levels after we eat carbohydrates. This index was calculated by feeding a group of volunteers and then conducting blood tests on them at short intervals. The results of the tests were a clear evidence that some foods raise the level of blood sugar significantly while others increase it very little.   Based on the tests results, the scientists who carried out the experiment, classified carbohydrates on a scale from 0 to 100. They gave high numbers to foods causing high blood sugar raises. We’ll call them “bad carbohydrates”. Low numbers were given to foods that caused small increases in blood sugar. We’ll call them “good carbohydrates”.   A list of some bad carbohydrates   Just to name a few, here are some bad carbohydrates you need to avoid. This advice is good both for people with diabetes type 2 and for people who don’t have the disease. It can be a preventive step.   Potatoes   White bread   Pancakes (refined white flour)   Sugary breakfast cereals   Sugary muffins   Sugar   Jam with sugar added   Sweets   Bananas   White rice   Pizza   Overcooked pasta   Beverages such as juices of fruits, Coca Cola, etc.   A list of some good carbohydrates Brown rice   Whole grain breads and cereals with no sugar added   Fruits   Raw vegetables   Pasta cooked al dente (cooked 5 to 6 minutes),   Legumes such as lentils, beans and chickpeas.   Diabetes type 2 and a glycemic diet   As you have probably guessed by now, basing your meals on the foods that have a low glycemic index is a way to prevent diabetes type 2, and if you are already there, it is a way to keep your blood sugar levels at bay, which is the main goal of a diabetic person. Remember that diabetes complications are quite serious, but they can be prevented. To help with the process, base your meals on the glycemic index.   A low glycemic diet helps you lose weight Although the above-mentioned studies were conducted to help people with diabetes, scientists found out to their surprise that people following a diet based on the glycemic index were also losing weight and maintaining the weight loss. The conclusion was that most of the times, excess weight is the result of a wrong selection of foods which leads to an abnormal storage of fats and sugars in the fat cells of the body.   Final Thoughts   Eating according to the principles of the glycemic index does not mean you need to starve or deprive yourself of tasty foods. In fact, eating this way can be very tasty. And what is even more important, it will help you control your blood sugar and lose weight. If you are diabetic and overweight, isn’t this your goal? Thus, don’t wait too much longer to start making changes in your diet and be surprised at your A1c test results next time you go to your doctor’s appointment to have one done. Your doctor will also be pleasantly surprised and may reduce the amount of medication you are taking. Wouldn’t that be wonderful?   To your health!   Emilia Klapp, RD, BS Your Diabetes Coach The Diabetes Club - Overcoming Diabetes with Nutrition, with Diabetes and Weight Loss Coach - Emilia Klapp Helping you lower blood sugar with nutrition and exercise

EmiliaK

EmiliaK

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