We are not talking about your, or my, age. We are talking about AGEs as a sneaky health sapper! AGEs are Advanced Glycation End-products or harmful compounds formed when proteins or fats combine with sugars in the bloodstream. This process, called glycation, can contribute to various health problems associated with aging and disease. AGEs are often implicated in such health problems as Alzheimer's disease, diabetes, kidney disease and atherosclerosis. By lowering your levels of AGEs, you may reduce your chances of depression, heart disease, diabetes, and more. Recent research has also suggested that it may lower risk of breast cancer by 43%. Tomorrow we will post some ways we can work to lower the AGEs in our bodies.
Fiber is sometimes called nature's broom according to Toby Smithson, RDN, LDN, CDE, the author of Diabetes Meal Planning and Nutrition for Dummies.
This is a follow up to yesterday's post about the healthiest-ranked fruits. Number one on this scientific ranking list is blueberries. The following is taken directly from the Health Guide article.
"Blueberries have long been considered one of the best fruits to consume (and not just because they're delicious): Decades of research show that feasting on them can significantly improve and protect your health. Eas=ting just one cup of blueberries per day is associated with a lower risk for several health conditions, including Type 2 diabetes, strokes, and heart disease. Blueberries are high in fiber, vitamin C and other key nutrients, and serve as a concentrated source of potent antioxidant and anti-inflammatory compounds."
Fiber is important to the diabetic's diet. Fiber in foods helps to satisfy hunger thus making us full sooner, helps reduce the number of calories the body absorbs, and keeps blood sugar from skyrocketing after meals. Did you know beans are a great high-fiber food and should be eaten often by diabetics. I try to eat some daily, yes daily. Add them to soup, salads, tacos, etc. One cup of black or red beans provides 13 grams of fiber and 15 grams protein. Make beans an important part of your diet. Beans are also good sources of calcium and they contain magnesium, another diabetes fighter.
Today's post is a quote from diabetic specialist Richard K. Bernstein, M.D. Dr. Bernstein stated, "Just because you're diabetic doesn't mean you can't eat well. In fact, you are likely to eat better than the average person who hustles a bagel or donut for breakfast, scrounges fast food for lunch, then does whatever for dinner." I so agree with Dr. Bernstein! In fact I titled my diabetic blog, "Diabetic Enjoying Food," because I do enjoy food. I grew up in Southern Indiana farm country. One thing I have always loved is good food. Yes, I have had to make adjustments to my diet now that I am a diabetic but through much research I have found that I can eat healthy and it still tastes good. In fact, often things taste even better prepared the way I do things now. So if you are a newly diagnosed diabetic, take heart. You have not been condemned to a lifetime of tasteless awful meals. If you want some good recipes, please check out my above-mentioned blog at http://diabeticenjoyingfood.blogspot.com
If your child is diagnosed with type 1 diabetes (T1D) you are not alone. As of 2021, more than 18,000 children in the United States are diagnosed with T1D every year. The diagnosis can be frightening but with the help of a good pediatrician, an endocrinologist, and a dietitian, you will find a lot of help. A T1D diagnosis will affect the whole family but remember this, T1D does not define your child. With a positive attitude and a good medical team to work with, diabetes will only be a part of your child. There is no limit to what a T1D child can do. An additional side benefit for the whole family will be more exercise and a controlled diet that will benefit everyone.
A diabetic can enjoy a diet that is both tasty and healthy. According to Sue McLaughlin, RD, a certified diabetes educator, we should “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber.” Too often people think they are to shy away from fats but that is not exactly true. There are many healthy fats that are vital to a diabetic's diet and health. It is also important to eat a wide variety of foods to make sure we’re getting a healthy mix of phytochemicals and essential fatty acids. Following is a list of foods we diabetics should be sure we are eating.
I know! Most of us hate the word exercise, let alone the actual activity involved. Well, get over it! Once we've allowed ourselves to become diabetic, we no longer have a choice. We must exercise!
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.
I often have people react with shock when I mention that beans are a staple in my diabetic diet. "Beans", the misinformed often say, "you can't eat beans, they are carbs." They are more than carbs! Take white beans, for instance. They are rich in fiber and protein, two of the things that make them slow to digest and help curb blood sugar spikes. Beans have been in my diabetic meal arsenal for about 14 years now and are one of my best blood sugar spike fighters.
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Do you remember your parents telling you to clean your plate? Were you told to be thankful for your food and not waste it because kids all over the world were going hungry? Are you doing that with your children or grandchildren? Those old adages need to be thrown out the window! With the obesity epidemic and diabetes being at epidemic levels, you should teach your children to take smaller portions of food and to stop eating when they feel full. Children used to be busy from the time they got up until they went to bed. They rode bikes, took walks with grandparents, played in the backyard on swing sets, played neighborhood games of stickball and baseball, etc. Now they sit in front of a TV or video game. Too much food on their plates and being forced to eat every bite could be setting them up for a lifetime of health problems.
Do not drink sodas on a regular basis but substitute water with a slice of citrus such as lemon, lime or orange. Even a slice of cucumber is a good idea. According to the American Heart Association, drinking two or more sugar-sweetened beverages a day may expand a woman's waistline and increase her risk of heart disease and diabetes. This was stated in a symposium to women but should be applied to men, too.
According to a study reported in the British Medical Journal a couple years ago, the more black tea a nation consumes per capita, the fewer cases of Type 2 diabetes they report. Another reason to add black tea to your diet!
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.
Diabetics are often prone to dry skin, especially if their blood sugar is high. Here are some ways to help soothe that itchy dry skin:
Diabetics are constantly told to eat lots of vegetables. However, not all vegetables are equal. I think most diabetics know that potatoes are not the best vegetable for their diet. Potatoes do contain some potassium, vitamin C, and iron which are all good for you. But potatoes are mostly starch which diabetics should avoid. If you are like me and love your potatoes, there are still ways to enjoy them. Eat them with a good protein item, eat a small amount, and eat the skins when possible. The skins are full of both soluble and insoluble fiber which is helpful for the diabetic diet. And don't eat potatoes every day. Make them a once-in-awhile treat.
Foods with a GI (Gylcemic Index) of 15 and under are considered so low they don't have a negative effect on blood sugar. Here are a few examples of foods that don't really affect blood sugar:
We know the carbs in foods contribute the most to a rise in glucose levels after eating. Knowing that, we assume to lower our glucose levels we cut carbs. A nasty little fact is research, and research shows that lowering glucose is not as simple as cutting carbs. If you have glucose through the actions of the pancreas, medications, or a shot you should be able to control your glucose level after eating.
