'LET FOOD BE YOUR MEDICINE' Xl

This is the last of the post in this series of how food can work as foods in our body keeping us healthy and giving natural good health. If you have never thought much about what you eat, I hope these posts will cause you to consider your diet and improve it if necessary. Happy, Healthy Living!

The last on our list is nuts. There are numerous studies that show nuts to be helpful in controlling blood sugar, supporting cardiac vascular function, and even weight. Nuts are handy in several ways. They are easily portable (I throw a few in a snack baggie when traveling), and versatile. In addition to enjoying alone, they are great in yogurt, smoothies, cereal, salads, casseroles, etc.

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"LET FOODS BE YOUR MEDICINE" lll

 Continuing with common foods that have great medicinal value, today's is cinnamon.  Cinnamon can help balance blood sugar. As little as 1/2 teaspoon a day can help keep blood sugar in balance. As a diabetic for the past 18 years, I can personally vouch for this information. I have found that using cinnamon on a regular basis in my cooking and baking allows me to use less medication. The best part? Cinnamon adds great taste to so many things, it is easy to use.

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PS: I have found that I can enjoy the occasional delicious cinnamon roll when it is made with a generous amount of real cinnamon.

WHAT IS FIBER AND WHY IS IT IMPORTANT?

Fiber is sometimes called nature's broom according to Toby Smithson, RDN, LDN, CDE, the author of Diabetes Meal Planning and Nutrition for Dummies.

Fiber, which is found in plant-based foods, is a carb that the body cannot digest. That makes fiber a necessity for diabetics in controlling the rise in blood sugar following a meal. Fiber helps to slow down the body's absorption of sugar.

There are two types of fiber and both are very beneficial:

1. Soluble fiber foods become sticky as they pass through our digestive systems and that helps to reduce the absorption of cholesterol.
2. Insoluble fiber doesn't dissolve and that helps to keep the bowels regular.

Both of these things are important for diabetics as well as the general population. Here are some of the important benefits of fiber (other than the ones mentioned above):

• Managing weight - fiber helps to make us feel fuller and more satisfied therefore we will do less overeating at meals and less snacking.
• Blood sugar regulation - The previous bullet, eating and snacking less, helps in the regulation of blood sugar levels.
• Improve heart health - everyone needs to be aware of heart health and taking care of their heart. Diabetics face double the risk for cardiovascular complications than does the non-diabetic. Fiber's ability to help lower cholesterol as well as blood pressure makes it especially important to diabetics and those with heart problems.

We should strive for 20 to 35 grams of fiber a day. 

File Photo of Some High Fiber Foods

DON'T SKIP MEALS

Many people think that when dieting or going to a party or big dinner where they will want to eat more than usual, they should skip a meal.  This is so wrong.  Eat regular meals every day.  Skipping meals invites craving and binges.  When you skip a meal, you will be more hungry and less able to control your eating at special occasions.  Skipping meals can also cause drops and spikes in your blood sugar. You also need to eat regularly to keep your metabolism revved up and working properly.

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BAY LEAF IS HELPFUL FOR MANY HEALTH PROBLEMS

Bay Leaf have a soothing and relaxing effect on the digestive tract.  If you need relief from abdominal cramps and gas, eat foods cooked with bay leaf.  Fresh or dried bay leaves have a distinctive flavor and fragrance that is used to flavor soups, stew, and braises. The flavor is similar to oregano and thyme.  The fresh leaves are very mild and do not develop their full flavor for some time after picking. 

Many of the properties in bay leaves may make them useful for treating high blood sugar, both bacterial and fungal infections, and gastric ulcers.  Bay leaf and berries properties have been used in astringents, digestives, diuretics, and stomach remedies.  Bay oil is used in liniments that are used for bruises and sprains.  Bay leaf has been used as an herbal remedy for headaches since it contains compounds which have proven useful in the treatment of migraines.  Bay leaf has also been shown to help the body process insulin more efficiently, which leads to lower blood sugar levels.  Bay leaf contains a property called eugenol which has anti-inflammatory and antioxidant properties.  Bay leaf is considered an antifungal and antibacterial and has been used to treat rheumatism. 

OATS AND NUTS ARE IMPORTANT TO DIABETICS

Oats and nuts should play a major role in most diabetics' meal plan. That is not to say you have to eat loads of either. but to say they are important to controlling your blood sugar. Oats are easy to work into the diet through morning cereal, snack bars (watch sugar content), sugary toppings, etc. When you eat nuts, use the unsalted variety and do not smother them in candy coatings. Try to work a small portion of both into your diet often.

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ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans-fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

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A HEALTHY DIABETIC SNACK

This is good advice for anyone but is especially important for diabetics. Instead of one or two big meals a day, it is important to eat three small meals and a couple of healthy snacks. People often ask what makes a healthy snack. Here is a good example: A whole-grain cracker spread with some natural peanut butter and topped with a sprinkle of cinnamon. The cracker has fiber which slows down digestion, helpful in preventing blood sugar spikes. Both peanut butter and cinnamon are known to help control blood sugar levels. This mid-afternoon snack.is so much better than chips, candy, etc.

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POTATO SALAD TRICK

Do you love potatoes but have to avoid them because of blood sugar spikes? Here is a trick to try if you fall into the 'I love potatoes but my blood sugar doesn't trap'. Make your potato salad with lemon juice then chill it before eating. Scientists have discovered that the acid from the lemon juice and the cold from the refrigeration alter the molecules in the potatoes to slow down absorption and thus lower the risk of a blood sugar spike.

Note: The eggs and paprika on the potato salad in this file photo are also a good idea, especially for diabetics.

BENEFITS OF CHIA SEEDS

 

 

WHY WE NEED FIBER IN OUR DIETS

 Here's a list of some reasons it is important to have fiber in our diets. If you have any of these problems perhaps you should increase your fiber intake. Nutrition labels on food products list the fiber quantity.

1. Helps control blood sugar levels.
2. Lowers blood cholesterol levels.
3. Reduces blood pressure.
4. Helps with weight loss.
5. Helps prevent constipation and diarrhea.

BREAKFAST TIMING

Do you like to eat breakfast right after rising or do you prefer eating mid-morning? I hate to say this, but I was a mid-morning person. Unfortunately for me, a diabetic for the past 17 years, I recently learned I was setting myself up for diabetes. A Spanish study a couple years ago found that those who ate breakfast before 8 AM were 59% less likely to develop type 2 diabetes than those who didn't eat breakfast until after 9AM. The reason? Eating your first meal shortly after rising syncs your circadian rhythm, which helps balance blood sugar and insulin.

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BEANS AND LENTILS FIGHT CANCER

As a diabetic I eat lots of beans. They are one of the best foods to keep my blood sugar under control. But beans and lentils are also good cancer fighters. These tasty little morsels are loaded with fiber, phytochemicals, antioxidants, and folate. Soybeans contain genistein, a powerful compound scientists are studying as a possible treatment for prostate, lung and colorectal cancer. If beans aren't currently an important part of your diet I would suggest adding them.

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STROLL AFTER MEALS

A study out of George Washington University shows that taking a 15-minute stroll 30 minutes after eating lowers post-meal blood sugar levels for at least 3 hours. Exercise scientist and lead author Loretta DiPietro says, "The muscle contractions resulting from the exercise are what help clear the blood sugar." It is suggested to aim for these short strolls after every meal if possible.

BLOOD SUGAR TESTING TIP

Being a diabetic I always give a second glance to anything I see about diabetes.  I was surprised to learn recently that probably the number one mistakes diabetics make in testing their blood sugar is where they test!    I was surprised by the headline but as I continued reading, I realized this is probably true.  Okay, a show of hands here, how many of you diabetics poke your fingertip or the pad of your finger when testing your blood sugar?  Ouch, no wonder that hurts.  You are poking the most sensitive part of your finger with a thin needle! Always poke your finger over to the side where it is not so sensitive and you won't be using that spot to touch things all day long.  A simple tip but a mistake I didnt realize so many people make.  And no wonder we make that mistake.  That's how most doctors, nurses, etc show us to do it.  I know I did that the first few months and soon learned the side of the finger is better.  If you haven't learned this yet, give the side of your finger a try at your next testing!  Here is an example of how so many do it the wrong way -Of course this is a personal preference thing so do whatever works best for you.

INTERESTING INFO ON SUGAR IN DATES

In doing some research on foods and their relationships to cancer, I came across some interesting information on dates.  

Some of the sugars found in Libyan dates were shown to have potent antitumor properties.  Another of the sugars in dates is beta-D-glucan which regulates cholesterol and blood sugar levels by slowing down the absorption of glucose.

Did you even realize there is a sugar which helps control blood sugar levels?  Prior to this research I certainly didn't.

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THE IMPORTANCE OF CHICKPEAS IN THE DIET

Chickpeas, also known as garbanzo beans, are a staple that should be in everyone's pantry.  First of all, they are an excellent source of protein so anyone who wants to cut back on animal protein definitely needs chickpeas in their diet.  Chickpeas are also an anti-inflammatory, which has been discussed on this blog as vitally important to our overall health.  Another nutritional benefit of eating chickpeas is the fiber benefits.  Again, fiber has been discussed on this blog as vitally important to good health.  Chickpeas are also good regulators of blood sugar and cholesterol.  And along with other high-fiber vegetables, chickpeas help to flush toxins from the body, and they may reduce colon cancer risks.

It really is easy to include chickpeas in your diet on a regular basis.  Add them to salads, toss them in soups and casseroles, etc.  As a diabetic, I sometimes just open a can of chickpeas and eat a spoonful or two if my blood sugar starts to spike.  If chickpeas are not a regular part of your diet, you should consider adding them!

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WHAT SHOULD YOUR BLOOD SUGAR READINGS BE?

Even people who have been diabetics for years are sometimes at a loss as to what their blood sugar (glucose) readings should be throughout the day.  Here is a guideline of what healthy readings should be at various times:

Before Meals your reading should be 90 to 100.
One hour after meals your reading should be less than 180.
Two hours after meals your reading should be less than 160.
Three hours after meals your reading should be less than 140.

It is recommended that your A1C reading (this test measures your blood sugar over a 2 to 3 month period) be 7 or less.

CINNAMON IS A GOOD-FOR-YOUR-STOMACH FOOD

If you follow my blogs, you know that as a diabetic I constantly talk about cinnamon being a blood-sugar stabilizer.  But I haven't often mentioned that cinnamon is also good for your stomach and digestive system.  Cinnamon has been used for generations to treat problems such as morning sickness and diarrhea.  But most fail to realize that cinnamon is also effective in breaking up gas bubbles.  I have a problem with gas since I have had parts of my digestive system removed.  When I started really increasing the cinnamon in my diet to help stabilize my blood sugar, I found another good side effect- less gas.  As I researched cinnamon, I discovered it does break up gas bubbles!

While most often thought of as a spice to be used in sweets, think cinnamon rolls, apple pie, etc, cinnamon can also be used on savory foods such as chicken, etc.  If cinnamon isn't currently a part of your diet on a regular basis, consider adding it more often.

LOW BLOOD SUGAR (HYPOGLYCEMIA)

The following things can cause one to experience low blood sugar:

• Taking certain medications and eating too few carbs,or skipping or delaying a meal.
• Taking too much insulin or other diabetes meds, especially without eating.

Here are some of the signs and symptoms of low blood sugar:

• Shaking
• Sweating excessively
• Dizziness
• Weak or Tired
• Headache
• Become nervous or upset

What to do if you suspect you have low blood sugar:

• Check your blood sugar reading right away. If you do not have the means available to check it immediately, treat the symptoms anyway.

How to treat low blood sugar quickly:

• Drink 1/2 cup (4-ounces) of regular fruit juice such as orange, apple, or grape.
• 1/2 cup (4-ounces) of regular soda - NOT diet soda.
• Chew 3 or 4 glucose tablets
• Quickly chew 6 or 8 hard candies - NOT sugar-free

After doing one of the above treatments wait 15 minutes and recheck your blood sugar levels. If they are still low, repeat the treatment. Once the blood sugar level is normalized, eat a meal or at least a snack.

Warning: If low blood sugar is not treated, it can become severe and cause you to pass out.