Natural Cure For Diabetes

Why should I work so hard to improve my blood-sugar level?

2008-07-23T02:26:00.000-07:00

Because you will feel more energy and a sense of well-being when your blood sugar enters the normal range. In addition, you will delay or prevent problems with your eyes, kidneys, and nerves as your blood sugar improves. Many doctors also believe that problems with heart disease, strokes, and hardening of the arteries may be delayed by good blood-sugar control. If you do not get any complications of diabetes, you will love a longer, healthier life.

Vitamins, Minerals and Diabetes

2008-06-02T07:54:00.000-07:00

Vitamins, Minerals and Diabetes

Many vitamins and minerals have a role in blood glucose control. It is important that your body has enough of these vitamins and minerals so it can work as efficiently as possible. You may wonder if you need to take a supplement of any special vitamin or mineral to help improve your blood glucose control. Right now, the American Diabetes Association states there is little research indicating that taking supplements of individual nutrients or blends of nutrients actually improves blood glucose control. More research need to be done before we can confidently make that type of general recommendation.

However, there are times when you might want to consider taking a multivitamin plus mineral supplement, or take supplements of particular vitamins or minerals. Three such times follow:

When your diabetes is not in good control. Research shows that this may cause some nutrient deficiencies. A multivitamin plus mineral supplement is recommended.
When you are restricting calorie or carbohydrate intake. Because you may be eating less food or a smaller variety of foods, it may be difficult to consume the mix of foods you need to meet your nutrient needs. For some, taking a multivitamin plus mineral supplement is like an insurance policy; you are adding a little extra protection.
When you have difficulty consuming certain foods such as those high in calcium or iron and need a supplement to meet your daily requirements. However, do not consume more than 100% of the daily value (listed as %DV on the supplement label) unless you have discussed this with your dietitian and doctor.

If you choose to take a supplement, know that the supplement cannot replace a healthy diet. By choosing a variety of foods with an emphasis on whole grains, fruits and vegetables, and low-fat foods you can often meet your nutrient needs without supplements. It is the combination of foods you eat and the combination of nutrients the food provides that help your body work smoothly and efficiently.

What To Look Out For With Partly Digested Sugars (Sugar Alcohols)

2008-05-30T01:21:00.000-07:00

Some sugars are not completely digested. You may recognize these sugars by the terms "sugar alcohol," "polycols," or "sugar replacers." Because they really do not contain any alcohol, the term "sugar alcohol" is often confusing. However, you will see this term used in the nutrition facts panel of a food label under Total Carbohydrate.

If there is only one sugar alcohol in a food, the specific ingredient name is listed (e.g., sorbitol). If two or more are used, the panel says "sugar alcohol." The individual names are always listed in the ingredient list. They include sorbitol, mannitol, xylitol, isomalt, malitol, lactitol, and hydrogenated starch hydrolysates. You can find these in a variety of foods including candy, cookie, throat lozenges, and chewing gum.

Main points to know. There are three main points to know about sugar alcohols:

They are often found in foods that are labeled "sugar-free" or "no added sugar," but the food may still contain calories from other carbohydrates.
They may cause stomachaches and excess gas.
They should not be used to treat hyopglucemia.

We do not have enzymes in our mouth to start the digestion of sugar alcohols, so unlike other caloric sweetners, sugar alcohols will not cause tooth decay. In fact, since they are not completely digested, they have pluses and minuses. On the positive side, they produce a smaller rise in blood glucose than regular sugar, and give you additional low-carbohydrate food choices. On the negative side, they can cause stomachaches, excess gas, and even diarrhea because they are partially digested. Eating smaller amounts of such foods at one time can help eliminate the problem.

Sugar alcohols are sometimes added to food products that are sweetened with a low-calorie sweetener because they add bulk (filler) and few calories. When you take sugar out of a food, you not only lose the sweet taste, you also lose bulk. The sugar alcohols replace the bulk while the low-calorie sweetener replaces the sweet taste (since sugar alcohols are only half as sweet as other caloric sweeteners).

Additional points to know. There are two additional points that those who adjust their before-meal insulin based on the carbohydrate content of the meal should know.

Sugar alcohols produce a slower and lower rise in blood glucose than other sugars or starches.
On average, only half of the sugar alcohol carbohydrate needs to be counted into your carbohydrate grams, because only half of it is digested.

Because sugar alcohols are only partially digested, only half the carbohydrate grams listed next to the specific sugar alcohol (e.g., sorbitol) or the general term "sugar alcohol" are available to raise your blood glucose. To get the true amount of available carbohydrate from a food with a sugar alcohol, subtract half of the sugar alcohol grams from the Total Carbohydrate amount. As an example:

Divide sorbital grams by two: 16 / 2 = 8
Subtract 8 from 19 = 11 grams of total carbohydrate that are available to raise your blood glucose.

For some people, this will be a small amount of carbohydrate and will not make a difference. For others, however, it may help with blood glucose control, and choosing the amount of food to eat.

How Often Should We Check Blood Glucose Levels?

2008-05-14T20:56:00.000-07:00

How often you check your blood glucose level will depend on the type of diabetes you have, how your diabetes is treated, and whether you are meeting your blood glucose goals. It also depends on how often you want to or are able to check your blood glucose.

Those who take three to four injections of insulin a day or use an insulin pump will check their blood glucose most often. This is because they adjust the amount of insulin they take based on their blood glucose levels. Checking usually takes place before each meal, sometimes two hours after a meal, and at bedtime (before a snack, if you have one).

Those who take two injections of insulin a day usually check their blood glucose less frequently, often just before breakfast and dinner, and at bedtime.

Blood glucose checking regimens vary the most for people with type 2 diabetes who do not take insulin. When first diagnosed, it is helpful to know when your blood glucose is most elevated and how your body reacts to its usual food intake, so checking two to four times a day for several weeks is helpful. The times to check are before breakfast, before and two hours after your main meal, and at bedtime (before a snack if you have one). Then, depending on your treatment plan, if your blood glucose levels are nearing your target goals, you may want to do less checking. At this time, many people will check either twice a day at different times on different days, or three to four times a day once or twice a week.

Always consider increasing your frequency of blood glucose checks if you experience a new schedule, different physical activity, an illness, frequent low blood glucose episodes, a diabetes medication change, a new medication, dental work, or surgery.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

The Mineral Sodium

2008-05-13T00:22:00.000-07:00

Since many people with diabetes have high blood pressure, it is important to know more than the mineral sodium. A recent study clearly shows that specific food choices can lower blood pressure. The diet that produced the greatest reduction in blood pressure is called the DASH diet. DASH stands for the name of the study - Dietary Approaches to Stop Hypertension.

Hypertension is often defined as a blood pressure greater than or equal to 140/90 mmHg. The blood pressure goal for adults who have diabetes, however, is lower - less than 130/80 mmHg.

The DASH diet was compared to a typical American diet and was found to decrease blood pressure both in people who already had high blood pressure and in those who did not currently have it. Therefore, the DASH diet can help prevent high blood pressure and is worth adopting even if you have normal blood pressure now.

The DASH diet is rich in fruits, vegetables, and low-fat dairy foods and reduces total and saturated fat. It also is low in red meat, sweets, and sugar-containing drinks. The food choices are high in potassium, calcium, magnesium, fiber, and protein. This food plan matches the nutritional recommendations of a diabetes food plan.

The sodium intake for the first study of the DASH diet was 3 grams a day (or 3000 milligrams). According to the American Dietetic Association, this compares to the average sodium intake of 4-6 grams per day (or 4000 - 6000 milligrams).

The research did a follow-up study to determine if lowering the sodium intake could reduce blood pressure better. It did. Reducing the sodium intake made the DASH diet even more effective at reducing blood pressure.

Sodium is found in salt, so cutting back on sodium means cutting back on salty foods. Foods will taste different, but most people who follow a low-sodium food plan adapt quite well to less salty foods in about two weeks.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Adjusting Your Diabetes Medicine

2008-05-11T01:25:00.000-07:00

It can be fairly easy to adjust your insulin before increased activity to avoid low blood glucose. Sometimes, you may even need to adjust an insulin dose after your activity. Your diabetes care team will need to discuss this with you and it is not something you should begin to do by yourself. The general guideline your diabetes team will talk to you about will be something like this: decrease the insulin that is working the most during your activity by 0-50%. Obviously this is a wide range and will depend on the intensity and duration of your activity.

If you take a premixed insulin like a 70/30 or 75/25, it is difficult to adjust your insulin and you will need to choose an activity time when your blood glucose is high, or add an activity snack. Typically, the diabetes pills are not adjusted for activity, but one may be able to do so with some of the newer ones that are available. Only adjust your diabetes medicine after discussing with your doctor what to do.

High blood glucose
Sometimes activity can cause blood glucose levels to go up. This usually happens in someone whose diabetes is not well controlled and is due to low insulin levels - you need more insulin. There is not enough insulin to help the blood glucose get into the muscle cells. The lack of glucose for muscle cells causes the body to start making glucose; the body thinks it needs more blood glucose, when it actually needs more insulin to use the glucose it has. This causes the blood glucose to go even higher. It is best to not increase your physical activity when this is happening because exercise will just make your blood glucose go higher.

The guideline is to not increase your activity if your blood glucose is over 300 mg/dl. However, if your blood glucose is over 250 mg/dl and you have ketones in your urine, do not exercise.

Ketones
Ketones are a sign that your body is breaking down fat for energy. Urine ketones and high blood glucose mean your body is not working smoothly and you should avoid exercising. The only way to know if you have ketones in your urine is to test for them with a special test strip about three inches long. It is dipped into a urine sample and will change colors depending on how many ketones are present (small, moderate, or large). If you blood glucose before activity is greater than 250 mg/dl and you have ketones in your urine, activity should be avoided.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Lebanese Turkey Kibbe with Tahini Sauce (Full of Fiber)

2008-05-09T01:33:00.000-07:00

Whole-grain bulgur is the nutritional standout star in this Lebanese dish packed with antioxidant-rich herbs. A perfect accompaniment to this dish would be a mixed green salad.

Serves 4 to 6 (serving size: 1/6 of recipe)

For the kibbe:

20 ounces ground turkey, 93 percent lean
1¼ cups bulgur wheat
3 green onions, chopped
5 tablespoons lemon juice
1½ tablespoons olive oil
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh mint
2 teaspoons dry oregano
1 pinch cayenne pepper
1 tablespoon ground cumin
1 teaspoon sea salt (optional)
1 teaspoon freshly ground black pepper
Vegetable oil spray

For the Sauce:

2 tablespoons tahini
3 tablespoons lemon juice
3 tablespoons olive oil
1 teaspoon minced garlic
6 sprigs fresh parsley
1 teaspoon sea salt (optional)
1 teaspoon freshly ground black pepper

Preheat oven to 350ºF. In a large bowl, combine all the kibbe ingredients, except for vegetable oil spray. Mix well to combine. Transfer to an 8-inch square pan that has been sprayed with vegetable oil. Bake for approximately 45 minutes or until it looks golden brown on the top.

While kibbee is baking, make the sauce by combining all the ingredients in a blender and ¾ cup of water and process until smooth. Serve the kibbee hot with the sauce on the side.

Servings of fruits and vegetables: 0.5 vegetable

Diabetes-beating phytonutrients: quercetin, curcumin

Nutrition information: 370 calories, 20 grams protein, 21 grams total fat, 4 grams saturated fat, 65 milligrams cholesterol, 27 grams carbohydrate, 7 grams dietary fiber, 90 milligrams sodium

Dilled Chicken Salad Wrap

2008-05-09T01:22:00.000-07:00

Health under wraps! This healthy sandwich provides whole grains and veggies along with vitamin B-rich chicken.

Serves 4 (serving size: 1 wrap)

1 pound skinless, boneless chicken breasts
1½ cups chicken broth
3 tablespoons low-fat or fat-free yogurt
2 tablespoons grapeseed oil
2½ tablespoons chopped fresh dill
1 cup fresh asparagus spears
1 cup fresh spinach
½ teaspoon sea salt
½ teaspoon ground black pepper
4 8-inch whole-wheat flour tortillas

Poach chicken breasts in chicken broth for 20 minutes or until center is white. Remove from heat; drain and cool. Shred chicken and combine with yogurt, 1 tablespoon oil, and dill. In a separate pan, saute asparagus and spinach in remaining 1 tablespoon oil for 2 minutes; asparagus should be crisp-tender and spinach should be bright green. Combine with chicken and mix well. Season with salt and pepper. Layer chicken mixture over tortilla; roll forming a wrap, cut in half diagonally, and serve.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: glutathione, saponins, flavonoids, beta-carotene

Nutrition information: 287 calories, 32 grams protein, 9 grams total fat, 1 gram saturated fat, 66 milligrams cholesterol, 24 grams carbohydrate, 3.5 grams dietary fiber, 465 milligrams sodium

Papaya, Red Onion, and Watercress Salad with Lemon Mint Dressing

2008-05-09T01:13:00.000-07:00

Members of the allium and crucifer family team up with tropical papaya to deliver a healthy dose of antioxidants and phytonutrients. This salad can also work well with arugula if watercress is not available.

Serves 4 (serving size: ¼ recipe)

1 cup sliced papaya
¼ cup sliced red onion
2 cups spinach leaves
1 cup watercress
⅓ cup finely chopped fresh mint leaves
3 tablespoons fresh lemon juice
1 teaspoon lemon zest
¼ teaspoon cayenne pepper
2 tablespoons flaxseed oil

Arrange papaya and red onion over spinach and watercress. Mix mint with lemon juice, zest, cayenne peppers, and flaxseed oil.

Servings of fruits and vegetables: 0.5 vegetable, 0.5 fruit

Diabetes-beating phytonutrients: quercetin, phytoestrogens, beta-carotene, saponins

Nutrition information: 88 calories, 1 gram protein, 7 grams total fat, 5 grams saturated fat, no cholesterol, 7 grams carbohydrate, 1.5 grams dietary fiber, 25 milligrams sodium

Spinach Salad with Figs, Red Onion, and Goat Cheese (Full of Fiber)

2008-05-09T01:02:00.000-07:00

You can substitute dry figs if fresh ones are not available.

Serves 4 (serving size: ¼ recipe)

6 cups flat-leafed baby spinach
1 cup sliced red onion
12 fresh figs, stems removed and halved
¼ cup goat cheese crumbles (or veggie cheese)
2 tablespoons extra-virgin olive oil
6 tablespoons balsamic vinegar

Add spinach to a salad bowl. Top with red onion, figs, and goat cheese crumbles. Mix oil and vinegar, drizzle over salad, and serve.

Servings of fruits and vegetables: 1.5 vegetables, 2.0 fruits

Diabetes-beating phytonutrients: quercetin, beta-carotene, saponins, kaempferol

Nutrition information: 465 calories, 8.5 grams protein, 30 grams total fat, 9 grams saturated fat, 22 milligrams cholesterol, 45 grams carbohydrate, 6.5 grams dietary fiber, 211 milligrams sodium

Crispy Citrus Tuna

2008-05-09T00:47:00.000-07:00

Oranges, a low-glycemic-index food, team up with omega-3-rich tuna for a spectacular blood-sugar balancing combination.

Serves 4 (serving size: 1 tuna steak and ¼ sauce)

1½ cups orange juice
2 tablespoons dry white wine
2 tablespoons cornstarch
2 large oranges, peeled and sectioned
2 tablespoons chopped fresh cilantro
2 tablespoons cornmeal
½ teaspoon sea salt
¼ teaspoon pepper
4 6-ounce tuna steaks (½ inch thick)
4 teaspoon olive oil

Whisk orange juice, wine, and cornstarch in a small saucepan until smooth. Bring to a boil over medium-high heat and cook, stirring, until sauce boils and thickens, about 2 minutes. Remove from the heat and stir in orange sections. Keep warm. Mix cilantro, cornmeal, salt, and pepper in a pie plate. Coat both sides of the tuna steaks with cornmeal mixture, pressing firmly so mixture adheres. Heat 2 teaspoons oil in a large cast-iron skillet over medium-high heat until hot, but not smoking. Sear tuna until done to taste, 2 to 3 minutes on each side for medium-rare. Add remaining oil just before turning fish. Serve with the sauce.

Servings of fruits and vegetables: 1.5 fruits

Diabetes-beating phytonutrients: quercetin, hesperidin

Nutrition information: 324 calories, 28 grams protein, 6 grams total fat, 1 gram saturated fat, 51 milligrams cholesterol, 38 grams carbohydrate, 3 grams dietary fiber, 375 milligrams sodium

Steamed Mussels with Saffron Sauce

2008-05-09T00:38:00.000-07:00

A spicy dish full of protein with Mediterranean appeal, mussels deliver a good dose of heart-helping vitamin B12 and immune-boosting zinc.

Serves 4 (serving size: ¼ pound mussels)

1 large onion, chopped
2 cups fish stock or clam juice
1 cup dry white wine
¼ teaspoon saffron powder
1 tablespoon Dijon mustard
2 cloves garlic, minced
¼ cup extra-virgin olive oil
1 pound mussels, debearded
4 tablespoons fresh parsley

Saute onion with stock and wine, simmering for 15 minutes. Whisk saffron, mustard, and garlic with oil. Thin with 1 tablespoon stock. Bring stock to a boil, add mussels and stir in 2 tablespoons mustard sauce. Cook 5 minutes, until shells open. Divide between four bowls, stir in parsley, drizzle with mustard sauce, and serve.

Servings of fruits and vegetables: none

Diabetes-beating phytonutrients: lignans, quercetin, sulfides

Nutrition information: 294 calories, 17 grams protein, 18 grams total fat, 3 grams saturated fat, 33 milligrams cholesterol, 7 grams carbohydrate, less than 1 gram dietary fiber, 610 milligrams sodium

Sauteed Shrimp and Snow Peas with Rice Noodles

2008-05-09T00:25:00.000-07:00

Pad thai noodles are a wider version of rice noodles, found in Asian markets.

Serves 4 (serving size: 4 ounces shrimp and ¼ noodles and sauce)

8 ounces rice noodles (pad thai noodles or rice vermicelli)
3 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
2 teaspoons sesame oil
1 cup white wine
½ teaspoon cornstarch
½ teaspoon black pepper
Canola oil spray
1 pound large shrimp, peeled and deveined
1 tablespoon grated fresh ginger
8 ounces snow peas
½ cup chopped scallions

Bring 1 quart of water to a boil. Pour over rice noodles and let sit for 15 minutes. Drain, refresh under cold water, and drain again. Set aside. In a small bowl, combine soy sauce, lemon juice, sesame oil, white wine, cornstarch, and black pepper. Set aside. Heat a large saute pan or work sprayed with canola oil. Add shrimp and stir until they start to turn pink. Add ginger and snow peas. Cook for 2 minutes. Add broth mixture and let it cook for 5 minutes, or until sauce thickens. Add noodles and toss in the sauce to combine. Let it cook in the sauce over medium heat for 2 minutes. Divide noodles with sauce among four plates; sprinkle with scallions and serve.

Servings of fruits and vegetables: 0.5 vegetables

Diabetes-beating phytonutrients: curcumin, beta-sitosterol, beta-carotene, genistein

Nutrition information: 375 calories, 30 grams protein, 1.5 grams total fat, no saturated fat, 220 milligrams cholesterol, 50 grams carbohydrate, 2 grams dietary fiber, 640 milligrams sodium

Pasta with Asparagus and Lemon (Full of Fiber)

2008-05-08T23:51:00.000-07:00

A tangy pasta dish boasting glutathione and folate-rich asparagus.

Serves 4 (serving size: ¼ recipe)

13½ ounces whole-wheat spaghetti
1 large lemon
2 tablespoons unsalted butter
2 tablespoons olive oil
10 ounces asparagus, cut into 3-inch pieces
½ cup white wine
Sea salt (optional)
Freshly ground black pepper
⅓ cup freshly grated Parmesan or parmigiana-reggiano cheese
2 tablespoons chopped fresh parsley

Boil 1 gallon of water for the pasta. Cook pasta to al dente, about 8 minutes. Drain the pasta and reserve. Meanwhile, grate the zest of the lemon into a small bowl then squeeze the juice from the lemon into the same bowl. Set aside. Melt the butter in a large skillet over medium-high heat. When the butter is browned and fragrant (after about 2 minutes) add the olive oil, lemon zest, asparagus, and white wine. Cook for 3 minutes. Asparagus should be bright green. Add the pasta and mix well. Remove the pan from the heat and season to taste with salt (if using) and pepper. Add the cheese and toss well. Sprinkle with parsley and serve immediately.

Servings of fruits and vegetables: 0.5 vegetables

Diabetes-beating phytonutrients: glutathione, quercetin

Nutrition information: 510 calories, 18 grams protein, 16 grams total fat, 6 grams saturated fat, 20 milligrams cholesterol, 79 grams carbohydrate, 14 grams dietary fiber, 290 milligrams sodium

Vegetable Lettuce Rolls

2008-05-08T23:31:00.000-07:00

A mainstay in Asian cultures, these lettuce envelopes cradle a colorful array of veggies that pack an antioxidant round kick! Date sugar is available in health-food stores and gourmet markets.

Serves 4 (serving size: 2 rolls)

3 to 4 ounces thin rice noodles
8 large leaves green leaf lettuce
2 scallions, green part only, cut in 3-inch pieces
1 medium carrot, peeled and julienned
3-inch-long piece of seedless cucumber, peeled and julienned
½ cup (loosely packed) julienned basil leaves
½ red bell pepper, cut in thin strips
24 fresh cilantro leaves, washed and dried
½ cup (loosely packed) thinly sliced mint leaves
1 shallot, minced very fine
⅛ teaspoon red pepper flakes
2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon date sugar

Bring 3 cups of water to a boil and pour over the rice noodles. Let it sit for 15 minutes. Drain, refresh under cold water, and drain well. Use scissors to cut noodles into 3-inch lengths. Arrange lettuce on a serving platter. Arrange julienned scallions, carrots, and cucumbers in separate mounds on a second platter. Add red pepper, cilantro, and mints leaves, mounded into separate piles. In medium bowl, mix together shallot, pepper flakes, soy sauce, rice vinegar, date sugar, and ¼ cup of cold water. Set aside.

On each leaf, place about 2 ounces of noodles and a combination of all the vegetables. Roll the leaf securing it like a wrap. Repeat with all the other leaves. Serve with the sauce on the side.

Servings of fruits and vegetables: 1.5 vegetables

Diabetes-beating phytonutrients: beta-sitosterol, beta-carotene, quercetin, tannins

Nutrition information: 160 calories, 3 grams protein, 0.5 gram total fat, no saturated fat, no cholesterol, 35 grams carbohydrate, 3 grams dietary fiber, 340 milligrams sodium

Risotto Tart with Tomatoes, Onions, and Peppers

2008-05-08T23:16:00.000-07:00

This delicious tart uses rice as the crust. Layered with veggies, this healthy alternative to pizza is sure to please.

Serves 4 (serving size: ¼ tart)

Vegetable oil spray
1 tablespoon olive oil
1 cup chopped onion
1 cup seeded and chopped green bell pepper
3 garlic cloves, minced
2 cups chopped fresh plum tomatoes
2 tablespoon chopped fresh basil
1½ teaspoons fresh thyme leaves
2 teaspoons sea salt (optional)
½ teaspoon freshly ground pepper
3 cups cooked arborio rice (start with 1½ cups raw rice, as it will double after cooked)
1 egg white
1 cup shredded reduced-fat mozzarella cheese
1 tablespoon grate Romano cheese

Preheat oven to 400ºF. Coat an 11-inch pizza pan or cookie sheet with cooking spray. Heat oil in a medium skillet over medium-high heat. Saute onions, green pepper, and garlic until soft, about 4 minutes. Add tomatoes. Cook, stirring occasionally until liquid has evaporated from tomatoes, about 12 minutes. Stir in 1 tablespoon basil and 1 teaspoon thyme. Season with 1 teaspoon sea salt (if using) and ¼ teaspoon pepper, or to taste. Combine rice with egg white, remaining basil and thyme, and remaining salt (if using) and pepper. Mound rice in the center of prepared pan. Cover rice with plastic wrap.

Using your fingers, pat and shape rice into a 10½-inch circle, about ½ inch thick, making a rim around the edge. Lift away the wrap, sprinkle half the mozzarella cheese over rice. Cover cheese with cooked tomato mixture. Top with remaining mozzarella. Sprinkle Romano cheese over the top. Bake until cheese is bubbly and edge of rice crust is crisp, 15 to 18 minutes. Serve hot.

Servings of fruits and vegetables: 1.5 vegetables

Diabetes-beating phytonutrients: beta-sitosterol, lignin, glutathione

Nutrition information: 280 calories, 13 grams protein, 8 grams total fat, 2.5 grams saturated fat, 10 milligrams cholesterol, 38 grams carbohydrate, 3 grams dietary fiber, 230 milligrams sodium

Guidelines For Early And Delayed Meals

2008-05-07T22:39:00.000-07:00

Early Meals
Various situations may require you to eat a meal more than an hour earlier than your scheduled time. In general, follow these steps:

Eat the meal early, but save one starch, fruit, or milk serving (15 grams of carbohydrate) to eat at your regular mealtime.
If you usually take a diabetes medication before your regular mealtime, you would also usually take it before the early meal. They may affect your blood glucose levels later in the day. To be sure, review your medication plan with your diabetes care team ahead of time to determine how to adjust your diabetes medicine for early meals.

Delayed Meals
Delayed or late meals are common when eating at friends' houses or restaurants. Traveling or traffic jams may also delay meals. General guidelines for delayed meals include:

At your regular mealtime, have one starch, fruit, or milk serving (15 grams of carbohydrate). Eat the rest of your meal later.
If you usually have a snack at the later time, eat the snack at the regular mealtime and the meal at the snack time.
If you take a diabetes medication, it is safest to take it before the later meal, but this may affect your blood glucose levels later. Again to be sure of the best change for you, review your medication plan with your diabetes care team ahead of time to determine how to adjust your diabetes medicine for delayed meals.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Vegetarian Paella (Full of Fiber)

2008-05-06T22:23:00.000-07:00

A hearty vegetable stew flavored with saffron, onions, and garlic. This creative concoction helps keep blood sugar on an even keel with phytonutrients like quercetin and beta-sitosterol.

Serves 4 (serving size: ¼ paella mixture)

14 ounces vegetable stock, plus more if needed
1 teaspoon saffron
2 tablespoon olive oil
1½ cups finely chopped onion
2 garlic cloves, crushed
2 Jerusalem artichokes, diced (optional)
1 eggplant, diced (about 3 cups)
2 cups combination diced red, yellow, and green bell peppers
1 cup sliced celery stalks
1 teaspoon Spanish paprika
1 cup Spanish short-grained rice
¼ cup dry white wine
1½ cups canned crushed tomatoes
½ cup diced green beans
2 tablespoons sliced pitted black olives
½ cup frozen peas
2 tablespoons chopped flat-leaf parsley
Lemon wedge for garnish

Put vegetable stock and the saffron in a large pot and bring to a boil. Remove from heat and set aside. Heat the oil in a large pan and cook the onion and garlic for 5 minutes over medium heat, until golden. Add the artichokes (if using), eggplant, bell peppers, celery, paprika, and rice and stir to coat in the oil. Cook for 2 to 3 minutes, stirring occasionally, until the rice becomes transparent. Pour in the wine and saffron-infused stock. Stir in the tomatoes, reduce the heat, and cook for 20 minutes, until tender. Stir in the green bean, olives, and peas. Add more stock if the rice is not cooked. Let it sit covered for 5 minutes. Garnish with parsley and place the lemon wedges on the side.

Servings of fruits and vegetables: 6.5 vegetables

Diabetes-beating phytonutrients: beta-carotene, beta-sitosterol, quercetin

Nutrition information: 430 calories, 12 grams protein, 10 grams total fat, 1.5 grams saturated fat, no cholesterol, 80 grams carbohydrate, 15 grams dietary fiber, 630 milligrams sodium

Pasta with Chicken and Veggies

2008-05-06T02:38:00.000-07:00

Asparagus, peas, and tomatoes team up with chicken for a colorful and healthy pasta meal.

Serves 4 (serving size: 4 ounces chicken, ¼ pasta, ¼ vegetable mixture)

8 ounces fresh or dried angel hair pasta
Oilve oil cooking spray
1 small red onion, chopped fine (about 1 cup)
8 medium asparagus, cut in ½-inch slices
1 pound skinless, boneless chicken breast, cut into strips
½ cup frozen baby green peas
1 cup nonfat, reduced-sodium chicken broth
12 cherry tomatoes, halved
Sea salt
Freshly ground black pepper
½ cup (2 ounces) crumbled feta cheese
1 tablespoon extra-virgin olive oil
¼ cup chopped fresh basil leaves
¼ cup chopped fresh flat-leaf parsley

Cook pasta in ½ gallon of boiling water for about 7 minutes, or until al dente. Drain and set aside. Heat a large saucepan over medium-high heat and spray with oil. Saute onion 1 minute. Add asparagus, chicken, and peas. Stir to blend. Add broth and cook until asparagus is crisp-tender, about 2 minutes. Stir in tomatoes and cook until heated through. Season to taste with sea salt and pepper. Stir in cooked pasta. Sprinkle feta cheese and extra-virgin olive oil over the top. Add basil and parsley for garnish and serve.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: beta-sitosterol, glutathione, genistein, quercetin

Nutrition information: 482 calories, 40 grams protein, 14 grams total fat, 4.5 grams saturated fat, 83 milligrams cholesterol, 50 grams carbohydrate, 4.5 grams dietary fiber, 430 milligrams sodium

Avoiding Low Blood Glucose

2008-05-05T21:31:00.000-07:00

If you are taking insulin or a diabetes pill that helps your pancreas make insulin, such as a sulfonylurea, Glucovance, Prandin, or Starlix, you may experience a low-blood-glucose episode during or after physical activity. Extra blood glucose checks will help you determine if you need to make adjustments in your treatment plan. Most people with type 2 diabetes will not experience a physical activity-induced low blood glucose with moderate activity. However, if you do take one of these medicines, become familiar with the guidelines below and monitor your blood glucose levels just to ensure they are not low.

During activity your muscles are working harder and need more energy. During the first 5-10 minutes of increased activity, most of your energy needs will come from the glucose stored in your muscles. This stored glucose is called "glycogen." As your activity continues you have less glycogen available and your body turns to other energy sources - glucose from your blood and fatty acids from your fat stores. This energy helps you continue your activity.

After physical activity and you are resting or going about your daily activities, your muscle is busy replacing its glycogen stores. This can occur up to 24 hours after activity and is why some people with diabetes may experience low blood glucose up to 24 hours after activity. Their blood glucose is being used to replenish the muscle's glycogen reserves that were used during activity.

A half-hour of activity can lower your blood glucose level by 30 mg/dl - more for some, less for others. Checking your blood glucose level before and after activity will help you determine the personal effect of activity on your blood glucose levels.

If you find that your blood glucose goes low during or after physical activity you can make simple changes so this doesn't happen. You will generally need to decide if you should eat extra food, decrease your diabetes medication (discuss this with your doctor), or be active at a time when your blood glucose is elevated (but not when your insulin is peaking).

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Corn, Zucchini, and Chicken Quesadilla (Full of Fiber)

2008-05-05T02:06:00.000-07:00

Whole-grain tortillas paired with veggies give Mexican food a good wrap! This is a great brunch dish that also works well for picnics. It can be served hot or at room temperature.

Serves 4 (serving size: 1 quesadilla with ⅓ cup salsa)

For the salsa

1 cup diced Roma tomatoes
1 tablespoon chopped and seeded jalapeno
2 tablespoons chopped fresh cilantro
Juice of 1 lime
1 tablespoon olive oil

For the quesadillas

1 pound cooked chicken breast, shredded
2 cups seeded and thinly sliced zucchini
½ cup corn kernels
½ cup thinly sliced red bell pepper
2 tablespoons chopped red onion
1½ cup teaspoons sea salt (optional)
1½ cup reduced-fat Monterey Jack cheese, grated
8 8-inch whole-wheat tortillas
Vegetable oil spray

Preheat oven to 350ºF. Make the salsa by combining all the ingredients and set aside. In a medium bowl, combine chicken, zucchini, corn, bell pepper, red onion, sea salt (if using), and cheese. Mix well to combine. Spread one fourth of the mixture on a tortilla, being sure to cover the whole surface. Sprinkle about 2 tablespoons of salsa over it. Place another tortilla on top and transfer to a baking sheet pan lightly sprayed with vegetable oil. Repeat with the remaining tortillas. Bake the quesadillas for 15 minutes or until cheese is all melted and golden. Serve with salsa.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: flavonoids, beta-carotene, beta-sitosterol,

Nutrition information: 570 calories, 54 grams protein, 18 grams total fat, 8 grams saturated fat, 125 milligrams cholesterol, 52 grams carbohydrate, 6 grams dietary fiber, 800 milligrams sodium

How Much Protein To Eat?

2008-05-05T00:05:00.000-07:00

Many Americans consume high amounts of protein thinking this will help them build muscles and control their weight. This is not so. The body needs a limited amount of protein and stores the excess as body fat. Because of this and the high fat content of many protein foods, keep your protein intake to about 15-20% of your total calories. New nutrition guidelines give a wider intake range - 10-35% of total calories. Your protein intake will depend on how much carbohydrate and fat you eat.

To quickly determine how many grams of protein you have each day, count:

2 grams of protein for each serving of pasta, bread, crackers, and starchy vegetables
Each of these servings as 7 grams; 1 ounce of cooked meat, chicken, and fish; 1 ounce of cheese; ¼ cup cottage cheese, 1 egg, ¼ cup egg substitute, ½ cup tofu
7 grams for each ½ cup of cooked beans, peas, and lentils
8 grams per one cup of milk or yogurt

Grams of protein are also listed on food labels, so you can use those amounts to help you total your daily protein intake.

There are groups of people who have special protein needs, and may require the higher percentages of protein. These groups include growing children, pregnant women, strength and endurance athletes, and elderly individuals who consume few calories.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Chicken and Orange Stir-Fry with Rice Noodles

2008-05-03T06:02:00.000-07:00

Wok this way! Stir-frying is a great way to keep your veggies crisp and to add flavor without adding extra calories from fat.

Serves 4 (serving size: ¼ pasta with ¼ chicken and vegetable mixture)

8 ounces rice noodles
1 tablespoon sesame seeds
Nonstick cooking spray
1 to 2 cloves garlic, minced
1 tablespoon fresh ginger or turmeric, grated
1 cup chopped green onion
1½ cups sliced mushrooms
1 cup asparagus, cut in 1-inch pieces
10 ounces cooked chicken breast
3 tablespoons low-sodium chicken broth
2 tablespoons low-sodium soy sauce
1 teaspoon cornstarch
½ cup orange juice
1 tablespoon sesame oil
1 orange, peeled, seeded, and chopped

In a medium saucepan, bring 5 cups of water to a boil. Pour over rice noodles and let it sit for 15 minutes. Drain, refresh under cold water. Set aside. Heat a small, nonstick pan over high heat. Add sesame seeds and stir constantly until seeds turn golden; transfer to a dish to cool. Set aside. Coat a large nonstick skillet lightly with cooking spray and place over medium heat. Saute garlic and ginger or turmeric until lightly colored, about 1 minute. Add green onion and mushrooms and saute about 2 minutes more. Add asparagus, cooked chicken, and chicken broth. Let it cook for 2 minutes. In a small bowl, combine soy sauce, corn-starch, orange juice, and sesame oil. Add to the pan, stir, and cook until vegetables are tender and sauce is thick, about 1 to 2 minutes. Toss noodles and orange pieces in with vegetables. Sprinkle with sesame seeds and serve.

Servings of fruits and vegetables: 1 vegetable, 0.5 fruit

Diabetes-beating phytonutrients: curcumin, beta-carotene, quercetin, kaempferol, allicin

Nutrition information: 430 calories, 28 grams protein, 8 grams total fat, 1.5 grams saturated fat, 60 milligrams cholesterol, 61 grams carbohydrate, 4 grams dietary fiber, 460 milligrams sodium

Using Insulin-To-Carbohydrate Ratios

2008-05-03T05:36:00.000-07:00

Here we will elaborate on how to make insulin adjustments when you want to eat more or less food than usual, and also explain what you can do if your blood glucose is higher or lower than usual before a meal. Who might want to do this? Anyone who takes before-meal injections of a rapid-or short-acting insulin or anyone who is on an insulin pump may wish to do so. This is most likely a person with type 1 diabetes, but someone with type 2 diabetes may want to do it as well.

In order to make insulin adjustments based on what you eat and what your blood glucose is before a meal, you will need to gather some baseline information about how your body responds to food. Keep detailed records of what you eat, your blood glucose checks (before meals and two hours after you start eating), your activity, and other factors that may affect your blood glucose level. It helps if you follow a food plan with very little variation in the amount of carbohydrate, protein, and fat. Also, keep your activity similar from day to day. Do this for a week. Then, along with your diabetes team, review your diabetes records to observe your patterns.

Review your records for patterns such as:

How your premeal blood glucose compares to your after-meal blood glucose. Check your blood glucose two hours after you start eating your meal.
The amount of rapid-or short-acting insulin you take before each meal for each serving of carbohydrate or for every 15 grams of carbohydrate. Look at this for all your breakfast meals, then lunches, then dinners. Is there a pattern?

This type of information will help you establish guidelines for how to adjust your insulin when you eat more or less food. You can also learn how to adjust your insulin if your blood glucose is higher or lower than expected before a meal.

AMERICAN DIETETIC ASSOCATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Spicy Turkey Meatloaf with Spinach (Full of Fiber)

2008-05-01T23:50:00.000-07:00

A better-for-you alternative, this meatloaf doesn't lose its homestyle appeal.

Serves 4 to 6 (serving size: 1/6 of loaf)

½ cup rolled oats (not quick-cooking or instant)
2 egg whites, beaten until frothy
1 cup seeded and chopped tomatoes
1¼ pounds ground turkey, 93 percent lean
1½ tablespoons chili powder
2 teaspoons oregano
2 teaspoons minced garlic
¼ cup chili sauce or ketchup
Sea salt (optional)
¼ teaspoon freshly ground pepper
1 10-ounce package defrosted frozen spinach, squeezed
½ cup frozen, canned, or fresh corn kernels
Nonstick cooking spray

Preheat oven to 375ºF. In a large bowl, using a fork, mix together oats, egg whites, and tomatoes. Blend in turkey, chili powder, oregano, garlic, chili sauce or ketchup, sea salt, and pepper. Mix in spinach and corn. Pack mixture firmly into a 9" X 5"inch loaf pan that has been lightly coated with cooking oil spray. Bake uncovered for 45 minutes or until juices run clear when meatloaf is pierced with a knife, or internal temperature registers 165ºF. Remove from oven and let meatloaf sit at least 15 minutes before serving.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: glutathione, quercetin, beta-sitosterol, lignan, saponins

Nutrition information: 220 calories, 24 grams protein, 7 grams total fat, 2 grams saturated fat, 55 milligrams cholesterol, 16 grams carbohydrate, 5 grams dietary fiber, 310 milligrams sodium

Mustard Baked Salmon With Lentils (Full of Fiber)

2008-04-25T04:37:00.000-07:00

This hearty, Mediterranean-inspired meal pairs lentils with fish for a dish that's full of protein and fiber, not to mention a boatload of phytonutrients.

Serves 4 (serving size: 4 oz.)

2 cups dried green, pink, or brown lentils, sorted and rinsed
1 cup diced carrots
½ cup diced celery
1 cup chopped leeks
½ cup chopped onion
6 whole garlic cloves
1 bay leaf
⅓ cup olive oil
2 tablespoons vinegar
¼ cup large-grain prepared mustard
4 3-ounce salmon fillets
½ cup chopped parsley

Combine lentils with carrots, celery, leeks, onion, garlic, bay leaf, and 3 tablespoons olive oil in a pot. Saute over medium heat for 5 minutes. Add 4 cups of water and cover. Simmer 1 hour until tender. Turn off heat. Add vinegar. Preheat oven to 425ºF. Blend mustard and remaining olive oil and spread mixture onto the salmon fillets. Oil a cooking rack and place it in a roasting pan. Place fillets on rack and cook for 10 minutes or until salmon is opaque and flaky. Stir parsley into lentils and divide among four plates. Place salmon atop lentils and serve.

Servings of fruits and vegetables: 2 vegetables

Diabetes-beating phytonutrients: quercetin, sulfides, kaempferol, carotenoids, lignans, phytoestrogens

Nutrition information: 466 calories, 28 grams protein, 26 grams total fat, 4 grams saturated fat, 447 milligrams cholesterol, 32 grams carbohydrate, 11 grams dietary fiber, 688 milligrams sodium

Granola

2008-04-24T04:09:00.000-07:00

Oats and nuts deliver a perfect combination of soluble fiber and good fats.

Makes 7.5 cups (serving size: ¼ cup)

3 cups old-fashioned oats (not quick cooking)
1 cup chopped almonds
½ cup chopped walnuts or peanuts (optional)
1 cup sunflower seeds
½ cup flaxseed or soy oil
½ cup honey
1 tablespoon vanilla extract
½ tablespoon cinnamon (freshly ground is best)
¼ teaspoon almond extract (optional)
½ teaspoon sea salt
1 cup dried, organic, unsulfured apricots, chopped
1 cup raisins, currants, or chopped dates

Preheat oven to 325ºF. Mix oats, almonds, walnuts or peanuts (if using), and seeds into large bowl. Set aside. Warm up other ingredients, except dried fruit, in a saucepan, and then pour over oat mixture, tossing thoroughly. Spread oat mixture onto cookie sheet or baking pan. Bake for about 20 minutes, stirring granola occasionally, until evenly toasted. Let cool and then toss in a large bowl with dried fruit. Store in an airtight container in a cool, dry place for up to one month.

Servings of fruits and vegetables: 0.5 fruit

Diabetes-beating phytonutrients: glutathione, beta-sitosterol, quercetin, saponins, epicatechin

Nutrition information: 180 calories, 4 grams protein, 10 grams total fat, 1 gram saturated fat, no cholesterol, 19 grams carbohydrate, 2 grams dietary fiber, 25 milligrams sodium

Apple and Date Muffins (Full of fiber)

2008-04-20T03:30:00.000-07:00

Each one of these morsels delivers 5 grams of fiber to keep blood sugar on an even keel.

Serves 12 (serving size: 1 muffin)

4 cups apples, peeled, cored, and chopped
½ cup sugar
2 large eggs
¼ cup canola oil
2 teaspoons vanilla extract
2 cups whole-wheat flour
2 teaspoons baking soda
2 teaspoons ground cinnamon
½ teaspoon sea salt
½ cup chopped dates
1 cup chopped walnuts
½ cup unsweetened applesauce
¼ cup fat-free plain yogurt
Canola oil spray

Preheat oven to 350ºF. In a large bowl, combine all the ingredients, except for canola oil spray, and mix well. Spray a 12-serving muffin pan with the canola oil and fill each compartment ⅔ full with the apple mixture. Bake for 40 minutes or until golden brown.

Servings of fruits and vegetables: 0.5 fruit

Diabetes-beating phytonutrients: beta-sitosterol, phytoestrogens, beta-carotene, beta-stigmasterol

Nutrition information: 270 calories, 6 grams protein, 12 grams total fat, 1.5 grams saturated fat, 35 milligrams cholesterol, 37 grams carbohydrate, 5 grams dietary fiber, 270 milligrams sodium

Feast on Fiber: Bulk Is Better

2008-04-18T04:04:00.000-07:00

One of the diabetes-beating properties of whole-grain, carbohydrate-rich foods is their abundance of fiber - an important non-nutritive compound for health that helps to keep blood sugar balanced and sweeps cholesterol out of the body.

There are two general categories of fiber: soluble and insoluble. Soluble fibers, which are easily digested, can be divided into three major types: pectins (found in root vegetables, cabbage, apples, whole-wheat bran, and beans), gums (which can be obtained from oatmeal, dried beans, and other legumes), and mucilages (which are synthesized by plant cells and are found in food additives).

There are also several types of insoluble fibers. Cellulose can be found in cabbage, peas, apples, root vegetables, whole-wheat flour, beans, bran, and wheat. Hemicellulose is found in bran, cereals, and whole grains. Lignan, most abundantly found in flaxseed, is a phytonutrient that works very much like an insoluble fiber. Fiber is actually classified as carbohydrate and in the United States the total carbohydrates listed on a food label will include dietary fiber - although it is listed separately. Insoluble fiber is also important to regulate gastrointestinal functions and to keep the colon clean.

Research studies confirm, and it is the position of the American Dietetic Association, that fiber is an important element in stabilizing blood sugar, reducing cholesterol, achieving a healthy weight, and preventing the cardiovascular complications, of diabetes. In particular, water-soluble fiber is beneficial for people with diabetes for several key reasons:

It slows digestion and the absorption of nutrients, resulting in a slow and steady release of glucose from the other carbohydrates that accompany it.
It soaks up excess bile acids found in the intestinal tract, which are converted into blood cholesterol by the body.
It delays stomach emptying, causing a feeling of fullness or satiety that is useful in achieving or maintaining a healthy weight.

HEALING GOURMENT EAT TO BEAT DIABETES, PARESH DANDONA, MELISSA OHLSON, AND ANA MACHADO

Apricot and Almond Baklava

2008-04-16T02:17:00.000-07:00

Baklava is a Middle Eastern specialty, and our recipe gets fruity with carotenoid-rich apricots. Phyllo dough sheets, made without hydrogenated oils, can be found in the frozen section of health-food stores and usually come in twin 8-ounce packages.

Serves 6: (serving size: 1 piece)

¾ cup dried apricots
⅔ cup orange juice
1 large egg
4 ounces nonhydrogenated phyllo dough pastry
Canola oil spray
⅔ cup slivered almonds
⅓ cup honey

Preheat oven to 350ºF. Simmer apricots in orange juice until soft, about 10 minutes. Drain and cool. Puree apricots with egg in food processor until smooth. In an 8-inch square baking pan, lay 6 phyllo dough sheets that have been sprayed with canola oil in between the layers. The phyllo sheets should fit the pan perfectly; otherwise trim the edges and discard scraps. Spread half of the almonds on top. Add 3 layers of phyllo sheets, sprayed with canola oil in between the layers. Add the apricot and egg mixture. Top with another 3 layers of phyllo sheets that have been sprayed with canola oil. Finish with the remaining almonds. Score the top phyllo layer into diamonds. Bake for 30 minutes or until golden. Heat the honey in a microwave for 10 to 15 seconds. As soon as the baklava comes hot out of the oven, drizzle hot honey over the top. Let it cool to room temperature and serve.

Servings of fruits and vegetables: 1.25 fruit

Diabetes-beating phytonutrients: quercetin, phytoestrogens, beta-sitosterol, beta-carotene

Nutrition information: 340 calories, 8 grams protein, 14 grams total fat, 1.5 grams saturated fat, 35 milligrams cholesterol, 48 grams carbohydrate, 4 grams dietary fiber, 105 milligrams sodium

Grilled Tuna with Mango Kiwi Salsa

2008-04-14T23:13:00.000-07:00

Oh-megas! This delicious fish dish is paired with a tropical salsa packed with antioxidants.

Serves 4 (serving size: 4 ounces tuna and ¼ salsa mixture, 1 plate greens)

1 pound fresh tuna
1 teaspoon canola oil
1 teaspoon grated fresh ginger
1 small jalapeno pepper (or to taste), seeded and chopped
¼ teaspoon sea salt (optional)
½ teaspoon freshly ground black pepper
1 tablespoon fresh lime juice
1 cup peeled and diced kiwi
¾ cup peeled and diced mango
3 tablespoons finely chopped red onion
2½ teaspoons chopped fresh cilantro
1 teaspoon fresh lemon juice
8 cups (packed) mesclun (mixed baby salad greens)

Preheat grill or broiler. Cut tuna into 16 cubes and place in a nonmetal bowl. Add oil and toss fish to coat. Add ½ teaspoon ginger, jalapeno, ⅛ teaspoon sea salt (if using), a few grinds of pepper, and lime juice. Toss to combine. Set aside while making salsa or cover and refrigerate up to 30 minutes.

In a medium bowl, add kiwi, mango, onion, remaining ginger, cilantro, remaining sea salt (if using), and lemon juice. Set aside.

String marinated tuna cubes loosely on skewers. Grill for 3 minutes. Turn and grill until fish is cooked through, 1 to 2 minutes more. (To broil, arrange fish in one layer in a shallow pan. Broil 3 minutes. Turn fish, using tongs. Broil until fish is cooked through, 1 to 2 minutes more). Divide mesclun greens among 4 plates and top with grilled tuna ans salsa.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: curcumin, quercetin, beta-carotene, beta-sitosterol

Nutrition information: 200 calories, 28 grams protein, 3 grams total fat, 0.5 gram saturated fat, 53 milligrams cholesterol, 17 grams carbohydrate, 4.5 grams dietary fiber, 216 milligrams sodium

Salmon over Dandelion Greens with Garlic Soy Salsa (Full of Fiber)

2008-04-13T22:56:00.000-07:00

An omega-3 rich fish pairs up with soy for a diabetes-beating combo. Cooked and shelled edamame beans can be found in the refrigerated or frozen foods area of your supermarket. If edamame are not available, use rinsed canned cannellini beans.

Serves 2 (serving size: 1 salmon steak)

2 8-ounce salmon steaks
Canola oil spray
Sea salt (optional)
4 tablespoons lemon juice
Freshly ground black pepper
1½ cups cooked edamame (soybeans)
1 cup diced tomato
½ cup chopped red onion
2 tablespoons chopped fresh parsley
1 teaspoon minced garlic
6 cups dandelion greens
1 tablespoon olive oil
Lemon wedges

Preheat oven to 350ºF. Rinse salmon, lightly spray with oil, and sprinkle with sea salt if using, 2 tablespoons of lemon juice, and black pepper; refrigerate. Add beans to a nonreactive bowl and add tomato, red onion, parsley, the remaining 2 tablespoons of lemon juice, and garlic; mix well and refrigerate. Rinse dandelion greens, pat dry, and set aside. Heat large saute pan over medium heat, add olive oil, and saute dandelion greens until wilted. Set aside and keep warm.

Spray a baking sheet with canola oil. Place salmon on the sheet and bake for 15 minutes. Fish should be form and opaque and flake easily. On two plates, arrange dandelion greens as bed. Lay salmon ove dandelion greens, spoon garlic soybean salsa over it, and serve with lemon wedges.

Servings of fruits and vegetables: 4.5 vegetables

Diabetes-beating phytonutrients: quercetin, glutathione, phytoestrogens, lignin, allicin, beta-sitosterol,

Nutrition information: 495 calories, 41 grams protein, 20 grams total fat, 2.5 grams saturated fat, 62 milligrams cholesterol, 40 grams carbohydrate, 14 grams dietary fiber, 230 milligrams sodium

Insulin Pumps Pros & Cons

2008-04-11T00:13:00.000-07:00

Insulin Pumps Pros & Cons

Insulin Pumps Pros & Cons: Advantage

• flexible lifestyle. You can get up when you want, just go to sleep when you want to do, eat when you want. You will no longer be bound, the event at the designated time, or plan things, such as sports, is done in advance. You do not even have to plan an incident early pressure!

• freedom and food. It is very easy to eat what you want to do, when you want to do, because you just filler, so you. If you use humalog, you can look at the food on your disk before you measure carbohydrates bolus. Even eat the first bolus. Change his mind, and a second help? No problem, just take an extra fillers. Rich buffet where you pick up the bits in the entire evening? No problem, or increase your basal rate in a few hours, or several small sustained-release pills, so you.

Insulin Pumps Pros & Cons

• Reduce the amount of insulin. Unless contain exceptionally good pre-pump, the majority of people feel that they need to lower the overall dose once the pumps, normally around 30-40 percent. This is because the higher insulin levels, creating insulin resistance, and improve metabolic control of a pump will generally low, the need insulin.

• There is no long-acting insulin. This is a great benefit to many users pump. Contrary to popular belief, sometimes long-acting insulin should not indulge in a regular, predictable manner, so that insulin levels can be peaks and sudden fall in the time of the incident. The amount of insulin into the blood from the injection site can, in fact, be different, as high as 25 per cent, from one day to the next. Sports can make the problem even more serious, because it may lead to a lot of insulin to be absorbed once. No long-acting insulin is used in pumps, and insulin is the only basis for the management of very small doses of time, thereby reducing the likelihood of this happening is not balanced absorption. Using a pump can reduce the absorption of about 3% variation.

Insulin Pumps Pros & Cons

• Easy injection. Most people find it easier to press a button to fiddle with than about the injections. No band, no strange look forward to, from other people.

• less "injections." With a pump, you only need to insert a needle (infusion) into your body two or three times a week, rather than four or five times a day. This is good, if you have bruises or injection site atrophy. However, infusion sets may also cause scarring and, in some people.

Insulin Pumps Pros & Cons: Shortcomings

• increased risk of dka. This is the most commonly cited reasons, a lot of doctors on the pump. There is a potential danger dka, because if anything goes wrong, no long-acting insulin in your body to tide you over for the next 12-24 hours. Several hours does not take insulin, insulin does not exist to stay in your body, and blood sugar levels began to rise. However, it will take very careful people do not understand that there are plenty of time to take action. Suppose you carry spare parts insulin and syringes, and blood glucose levels and other tests often (or at least is aware of high blood sugar, when they appeared), this should not be a problem. Advances in the treatment of the pump is unlikely to risk dka, as well as a recent report on the Yale no significant differences in onset dka pump, as well as with young people in the use of MDI.

• unhealthy diet. For some, pumps, can lead to unhealthy eating and weight gain because they now have the freedom to eat, they want, when they want. This is usually only temporary, and the joy of discovery.

Insulin Pumps Pros & Cons

• forget the sustained-release pill. There is evidence that some people feel that the pump to life so easy, they forget to take sustained-release pills, and so on, it is usually short-lived.

• adverse website. This is one of the most common problems with the pump - infection, in the insertion site, or bad location, in order to absorb bad. Again, if attention is used, this should not be a problem. If you get an infection, and to change the site of infection, and timely. Some people are very vulnerable, some are not. In dcct trial is a serious skin infections, if that were to happen in each of the 1200 pump use.

Causes Diabetes Natural Treatment

2008-04-11T00:08:00.000-07:00

Causes Diabetes Natural Treatment

Hydrotherapy

In this natural treatment diabetes, the use of water. This is one of the most ancient methods of treatment management body dysfunction. Solvent properties of water and its affordability, and heat that is a useful role in the human body. Research shows that regular use of Hydrotherapy provides many benefits for people suffering from type 2 diabetic patients. It provides a better improve sleep, lower blood sugar levels, health effects and possession of the moral and well-being of patients with diabetes mellitus. It also provides personal support to enable them to find work more difficult. Causes diabetes natural treatment is a new hope that the millions of people with diabetes. It is also known as the "hot tub therapy." Thus, water treatment in the tank (hot tub) of different sizes and shapes. Usually limbs are treated these tanks.

WONG Dr. Hooper mckee Medical Center in loveland, Colorado, studied a group of patients with type 2 diabetes for three weeks. Patients were told to bubble in the hot tub for 30 minutes every day, six days a week, the duration of the study. The result was surprising. The average blood sugar level of patients, an average reduction of 13%. Even if the patient's variables, in order to reduce their daily insulin dose. However, it must be pointed out that hot tub therapy should include regular treatment of diabetic. In addition, patients with diabetes should consult a doctor before they start hot tub therapy. Therefore, hydrotherapy to strict control of blood glucose levels, because this is the only Department of Defense on the many problems and side effects from diabetes. In Spa, the energy is transferred to or from the body means convection. The presence of water to create a good range of motion actively support the media exercise.

Detoxification

And the use of its short-term fasting or control diet and supplements to help the causes diabetes natural treatment process by the body from toxic substances.

Methods to control and reduce pressure, including sports, relaxation techniques, diet and the use of supplements conversion, in particular to support the adrenal gland.

mud therapy:

Earth usually provide us food, our main source of energy. During the treatment, by natural law, and to make full use elements of the earth in the form of mud or clay packets. Even mud bath is used for the prevention and treatment of various diseases, with the poison from the body, cooling the nervous system, and activation of various human organs. Diabetes there is a breach of the metabolic process the entire body. When the digestive system, the endocrine glands do not work fully, and the causes diabetes natural treatment result is the accumulation of impurities in the body and toxaemia. Therefore, improving and the elimination of removing toxic substances, is very important. Under such conditions mud bath treatment is the use. There are many ways to deal with mud. The most common way is to use the wet clay, and not an ordinary mud. Clay should be such consistency, it can covered with the physical. Sometimes, the body is to stick by the spread-wrapped. Clay, in the winter should have sufficient enthusiasm to provide comfort.

Another method mud therapy is to enable a person lying in a special bathtub, covered the chin, thick soft pulp in the mud. Although the mud containing alkaline elements. These factors to stimulate the circulation of the skin, under the skin. In such circumstances, the skin can not absorb minerals in the mud, but good results, because the skin stimulation. Another material used for mud baths, is collected from the volcano area. It is the existing market, mainly in the dry form. It is heated and moisture before use, until it becomes as thick paste consistency. Causes diabetes natural treatment the thick paste applied to the body part and the need for treatment. The patient is then wrapped in towels or sheets, and allowed to continue to say, the envelope of mud about 30 to 90 minutes. Mud, and then rinse off a shower and dry skin is rapidly. In the absence of such mud, ordinary white clay may also apply. Should be taken to avoid the grasping cold in the bath. An alternative approach mud bath can be, because a person may be, take it with a local Earth, which has been exposed to the exposure to direct sunlight and open air-conditioned and has good water and no artificial fertilizers has been used. From such a place, and the earth is from the depth of 50-60 CMS. On this earth, mixed with sand and water. In about 18 hours, that is, turned into mud alive, is suitable for diabetics. It must be noted that the earth should be free from contamination and infection. The benefits of diabetes, mainly from mudpacks applied to the abdomen. The impact of mud therapy is useful. This is because the cold moisture in the soil, the pores of the skin to relax, and drew blood to the surface to ease congestion at the party, and promote thermal radiation and eliminate pathological malter. Water and mud keep much longer than water-cooler or compressed.

Massage

Massage is a "hands-on" therapy, muscle and other soft tissue manipulation of the institution is to improve the health and well-being. Generally speaking, a good massage is in the form of passive movement. "Massage", mainly from the Greek word "massier." Mean massier is kneading. "Massage is very useful in the treatment of diabetes. Though, Massage, affect the human body as a whole, but especially the impact of the activities of the musculoskeltal, circulatory system, lymphatic and nervous system which helps ease muscle tension and reduce stress and produce / feelings of calm. varieties massage from gentle stroking and kneading muscles and other soft tissue to a deeper manual skills. massage has been practiced in treating diabetes and other diseases, for several centuries, in the vicinity of about causes diabetes natural treatment. Every culture in the world. massage, if done correctly in the body exposed, it is very inspiring. massage, but also conducive to the elimination of poisons and waste through various eliminative organs, such as the lungs skin, kidney and stomach, which also is conducive to improving the blood circulation and various metabolic processes. many massage therapists now their number is growing rapidly. alternative medicine, massage therapy has been the entry into force of the limelight. massage therapy is the use of nearly about 4000, the medical literature in China. end of last year and the 19th century, a large number of massage therapy clinics introduced.

Tuna Salad with Broccoli, Red Peppers, and Vidalia Onion

2008-04-10T03:20:00.000-07:00

An old standby gets a nutritional boost and a snappy crunch with peppers, onions, watercress, and broccoli. If watercress is not available, you can substitute arugula or baby salad mix.

Serves 2 as a light entree (serving size: ½ recipe) or 4 as a salad course (serving size: ¼ recipe)

2 cups flat-leafed spinach
1 cup watercress
2 cups broccoli florets
1 cup sliced red pepper
Canola oil spray
½ cup sliced Vidalia onion
2 6-ounce cans albacore tuna in water, drained well
3 tablespoons flaxseed or canola oil
3 tablespoons balsamic vinegar (optional)
Juice of 1 lemon
2 cloves garlic, crushed
Handful fresh basil, chopped
Freshly ground black pepper

Rinse spinach and watercress and layer in a salad bowl. Saute broccoli and red peppers for 2 minutes in a saute pan sprayed with oil. Remove from heat and set aside. Layer onions, broccoli, and red pepper over greens. Top with flaky albacore tuna. Mix oil, vinegar (if using), lemon juice, and garlic in a small bowl. Drizzle over salad; top with fresh basil and pepper.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: phytoestrogens, quercetin, beta-carotene, anthocyanins

Nutrition information: 230 calories, 23 grams protein, 11 grams total fat, 1 saturated fat, 25 milligrams cholesterol, 11 grams carbohydrate, 2 grams dietary fiber, 310 milligrams sodium

Free Diabetes Continuing Education

2008-04-09T23:20:00.000-07:00

Free Diabetes Continuing Education

Diabetes management work together Guide: pharmacists, feet, optometrists, and the dental profession has been revised to include a new statistical information and a new division grassroots diabetes prevention. This interdisciplinary primer focused on the impact of diabetes-related conditions foot, eyes and mouth, as well as related drug therapy management. The primer to promote a team approach to a comprehensive diabetes care, and provide simple care proposal to provide decision-making on the interdisciplinary treatment referrals, and the strengthening of diabetes self-care. A new section summarizes the results of diabetes prevention plan and the role of pharmaceutical research, feet, optometry and dental professionals can play in the prevention of diabetes in those at risk.

Management of diabetic patients with educational posters have also been amended to include a more direct: "I will be" action statements in order to encourage patients to strengthen the team with their health care providers. Free Diabetes Continuing Education: this interdisciplinary color posters, can be used for health-care professionals in the examination or waiting rooms to help educate patients of the concrete steps they can take cooperation and pharmacists and eye, foot, and dental care professionals to control her diabetes. On the poster is available in English and Spanish.

Diabetes management to work together Guide: pharmacists, feet, optometrists, and the dental profession is to reinforce the message has been diabetic, all four disciplines related to the Pharmacy and legs, optometry, dental (ppod), and to promote team approach Comprehensive diabetes care, and promote cooperation in all diabetes care providers.
Connected to the top of page target

Following is the learning goals for these materials in Free Diabetes Continuing Education: After this event, the participants will be able to

1. ABCS identify patients with diabetes and their role in preventing the occurrence of complications.

2. Name key information, ppod providers should be conveyed to patients with diabetes mellitus.

3. Description of the key issues of concern for the administration of pharmaceuticals, feet, eyes and oral health care diabetes.

4. Identification of the outcome of the diabetes prevention plan (DPP).

Target audience may reap the greatest benefit from these materials include pharmacists, feet, optometrists, dentists, dental hygienists, doctors, nurses, nutritionists, and others who provide care for diabetes or is likely to in Free Diabetes Continuing Education.

Australian Diabetes Control

2008-04-09T23:08:00.000-07:00

National diabetes, pregnancy Advisory Committee (ndipac) is a multidisciplinary committee was established in November 2000 by the Commonwealth Department of Health and Aged Care part of the National Diabetes Strategy.

australian diabetes control

Australian diabetes control Ndipac behalf of the, we are the first to Australia consensus statement (endorsed by the Committee in February 2004) on the Diabetes Control for women with type 1 or type 2 diabetes are preparing pregnancy:

Planning pregnant women should aim to achieve the goal of glycosylated hemoglobin value <7% (normal range limit for people without diabetes is <6%)

(If in the normal range for people without diabetes is specified, all indicators of glycosylated hemoglobin level should be <1% above the upper limit of normal).

Important qualifier the following statements apply to:

Women with diabetes should aim to achieve the best possible control of diabetes for pregnancy. This should include achieving blood glucose levels close to the normal range, possible, while avoiding hypoglycemia Australian diabetes control. Decided the exact blood glucose levels to achieve the goals of the individual should be made on the basis of, and collaboration between the woman and her medical team.

Women are able to achieve more effective control of their diabetes patients over target, said the above (for example, glycosylated hemoglobin level of 6%), should be encouraged to maintain these levels, and for pregnancy.

Other aspects of care is also very important for pregnant. These measures include a healthy diet, taking into account folic acid supplements, and other detection and treatment of diabetes-related complications.

It is therefore proposed more stringent control of blood glucose levels (for example, glycosylated hemoglobin <6%,>

These recommendations were made after consideration and discussion of the available data (see listed here is a selection of data from sources considered to be the most relevant) . Australian diabetes control1-15 proposals, which have been adopted by Australasia diabetic pregnancy Association, Australia Diabetes Association, the National Diabetes Strategy Group and the Royal Australasian College of general practitioners.

The ndipac recommended that the proposed strategy was used to determine the action to improve results in pregnancy complicated diabetes. For example, they can be applied to:

Improve the design of appropriate primary health care services for the guiding principles and goals, glycated hemoglobin levels, for women in their reproductive years;

Low in the pathological findings (Specifically, HbA1c values in the women's reproductive potential) action for clinicians Australian diabetes control;

Continuously monitor blood glucose control before becoming pregnant to use under the framework of the establishment of a national diabetes pregnancy audit plan (For more information, please refer to Australasia diabetic pregnancy Institute website www.adips.org).

Vegetable Frittata

2008-04-08T23:12:00.000-07:00

Egg-ellent! High-protein eggs team up with a variety of veggies to lay on the phytonutrient protection.

Serves 4 (serving size: ¼ frittata)

1 12-ounce baking potato, peeled and cut into chunks
3 large eggs
3 large egg whites
3 ounces fresh spinach (3 loosely packed cups), steamed and chopped
3 medium or 2 large whole scallions, chopped
½ cup chopped cilantro
½ cup seeded and diced tomatoes
1 jalapeno or other chili pepper, seeded and chopped (optional)
½ teaspoon ground turmeric
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Canola oil spray

In a large saucepan, cover potato with cold water. Bring to a boil over medium-high heat. Reduce heat and cook until potato is soft when pierced through with a knife, about 20 minutes. Beat eggs and whites together in a medium bowl. Drain potato and lightly mash. Add mashed potato to eggs. Add spinach, scallions, cilantro, tomato, chili pepper (if using), turmeric, salt, and pepper. Mix with a rubber spatula until ingredients are well combined.

Coat a medium, nonstick skillet generously with with canola cooking spray. Set pan over medium-high heat. Add egg mixture, spreading it into an even layer. Cover pan and reduce heat to medium. Cook until frittata is puffed, browned on the bottom, and the center is lightly set, about 10 minutes. Remove pan from heat. Invert pan, releasing the frittata onto a large dinner plate. Place the pan back on the stove and slide the frittata, browned side up, back into the pan. Cook uncovered until bottom browns, 4 to 5 minutes. Slide frittata onto a serving plate and let sit 5 minutes. Cut into wedges and serve hot or at room temperature.

Servings of fruits and vegetables: 0.5 vegetable

Diabetes-beating phytonutrients: beta-carotene, beta-sitosterol, quercetin, saponins, lycopene

Nutrition information: 150 calories, 10 grams protein, 4.5 grams total fat, 1.5 grams saturated fat, 160 milligrams cholesterol, 19 grams carbohydrate, 3 grams dietary fiber, 420 milligrams sodium

Tahinos Pumpkin Chowder (Full of Fiber)

2008-04-06T20:27:00.000-07:00

A carotenoid-rich soup that can be enjoyed either hot or cold. Make sure to keep the avocado cream chilled

Serves 4 (serving size: 1 cup)

2 tablespoon olive oil
1 large red onion, chopped (about 1½ cups)
4 celery stalks, diced
1 1½-pound pumpkin or butternut squash, peeled and diced
3 cups canned chicken or vegetable broth
Sea salt
Freshly ground black pepper
1 large avocado, peeled and pitted
1 tablespoon fresh lime or lemon juice
1 bunch fresh cilantro, stems trimmed

Heat olive oil in a heavy, large saucepan over medium heat. Add chopped red onion and half of diced celery. Saute until vegetables are tender, about 10 minutes. Add pumpkin or butternut squash and 2½ cups chicken or vegetable broth. Simmer until pumpkin is very tender, about 25 minutes. Working in batches, transfer soup to a food processor and puree until smooth. Season to taste with salt and pepper. Cover and refrigerate until well chilled.

Bring a small saucepan of salted water to boil. Add the remaining celery and cook for 2 minutes. Drain and chill. Mash avocado and lime or lemon juice in small bowl. Place fresh cilantro in blender with remaining ½ cup chicken broth. Blend until smooth. Mix 6 tablespoons cilantro puree into avocado mixture. Season to taste with sea salt and pepper. Ladle soup into bowls. Place small scoop of avocado mixture in center of each. Sprinkle soup with celery and serve.

Servings of fruits and vegetables: 2 vegetables

Diabetes-beating phytonutrients: beta-carotene, quercetin, allylic sulfides, beta-sitosterol, anthocyanins, glutathione

Nutrition information: 270 calories, 5 grams protein, 15 grams total fat, 2 grams saturated fat, no cholesterol, 35 grams carbohydrate, 11 grams dietary fiber, 413 milligrams sodium

Cornish Hens with Wild Rice

2008-04-03T21:47:00.000-07:00

A traditional chicken dish paired with low-GI rice and veggies for a unique twist on an old comfort food. Serve accompanied by cooked vegetables.

Serves 4 (serving size: ½ hen with ¼ stuffing mixture)

3 cups fat-free, reduced-sodium chicken broth
½ cup wild rice rinsed well
½ cup brown rice
1 teaspoon fresh or ½ teaspoon dried tarragon
Sea salt (optional)
Freshly ground pepper (optional)
2 teaspoons olive oil
½ medium onion, chopped fine
4 ounces mushrooms, sliced thin
¼ cup blanched almonds, slivered
2 Cornish hens
4 tablespoons Seville orange or regular orange marmalade

In large saucepan, bring broth to boil. Add both rices and tarragon. Bring to boil, reduce heat, cover, and simmer 45 minutes or until rice is tender. Transfer cooked rice to bowl. Season with sea salt and pepper to taste, if desired. While rice cooks, heat oil in a nonstick pan over medium heat. Add onions and saute until soft and translucent. Raise heat to high and add mushrooms and almonds. Saute, stirring constantly to prevent burning, about 3 minutes or until nuts are golden. Combine mixture with cooked rice. Preheat oven to 375ºF. Rinse hens and trim excess fat. Season cavities with salt and pepper, then stuff with rice mixture. Season skin with salt and pepper, if desired. Place hens on rack in shallow roasting pan, breast side up. Roast hens for about 75 minutes. (Juices run clear when thigh is pricked with fork.)

Meanwhile, melt marmalade in microwave, then pour over hens to glaze during last 30 minutes of roasting. When hens are done, remove and let rest 15 minutes. Cut each hen in half, lengthwise and remove skin. Divide stuffing between four plates. Place a half of a hen on top of each bed of rice.

Servings of fruits and vegetables: 0.5 vegetable

Diabetes-beating phytonutrients: quercetin, isoflavones, beta-carotene, beta-sitosterol

Nutrition information: 470 calories, 38 grams protein, 13 grams total fat, 2.5 grams saturated fat, 140 milligrams cholesterol, 50 grams carbohydrate, 4 grams dietary fiber, 210 milligrams sodium

Spicy Turkey Meatloaf with Spinach (Full of Fiber)

2008-04-03T01:04:00.000-07:00

A better-for-you alternative, this meatloaf doesn't lose its homestyle appeal.

Serves 4 to 6 (serving size: 1/6 of loaf)

½ cup rolled oats (not quick-cooking or instant)
2 egg whites, beaten until frothy
1 cup seeded and chopped tomatoes
1¼ pounds ground turkey, 93 percent lean
1½ tablespoons chili powder
2 teaspoons oregano
2 teaspoons minced garlic
¼ cup chili sauce or ketchup
Sea salt (optional)
¼ teaspoon freshly ground pepper
1 10-ounce package defrosted frozen spinach, squeezed
½ cup frozen, canned, or fresh corn kernels
Nonstick cooking spray

Preheat oven to 375ºF. In a large bowl, using a fork, mix together oats, egg whites, and tomatoes. Blend in turkey, chili powder, oregano, garlic, chili sauce or ketchup, sea salt, and pepper. Mix in spinach and corn. Pack mixture firmly into a 9" X 5"-inch loaf pan that has been lightly coated with cooking oil spray. Bake uncovered for 45 minutes or until juices run clear when meatloaf is pierced with a knife, or internal temperature registers 165ºF. Remove from oven and let meatloaf sit at least 15 minutes before serving.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: glutathione, quercetin, beta-sitosterol. lignan, saponins

Nutrition information: 220 calories, 24 grams protein, 7 grams total fat, 2 grams saturated fat, 55 milligrams cholesterol, 16 grams carbohydrate, 5 grams dietary fiber, 310 milligrams sodium

Mango and Cranberry Bread Pudding

2008-04-01T23:23:00.000-07:00

A bread pudding rich in antioxidants? Leave it to us! This delicious combination makes liberal use of sugar-balancing spice, plus almonds, cranberries, and mango to boot.

Serves 6 (serving size: 1/6 bread pudding)

1 cup orange juice
¾ cup chopped dried mango
½ cup dried cranberries
¾ cup chopped fresj mango
1½ cups vanilla soy milk
1 large egg
1 large egg white
2 tablespoons frozen apple juice concentrate
1 pinch nutmeg
1 pinch ground cloves
½ teaspoon ground cinnamon
1 teaspoon vanilla extract
½ whole-grain baguette cut into ⅓-inch-thick slices
Canola oil spray
½ cup slivered almonds, toasted

Preheat oven to 350ºF. In a large saucepan, combine orange juice, dried mango, and dried cranberries. Simmer for 5 minutes. Remove from the heat; add fresh mango, and let it sit for 10 minutes. In a large bowl, mix together soy milk, egg, egg white, apple juice concentrate, spices, and vanilla extract. Whisk until well combined. Add bread slices and let it sit for 10 minutes.

In 8-inch pie pan spray with canola oil, place one layer of bread slices and top with ⅓ of the mango mixture. Place another layer of bread slices followed by another ⅓ of the mango mix. Add the last layer of bread slices and finish with the last ⅓ of the mango mix. Sprinkle the toasted almonds on top. Cover with aluminum foil. Bake for 30 minutes. Uncover and bake for another 10 minutes. Serve warm.

Servings of fruits and vegetables: 1.5 fruits

Diabetes-beating phytonutrients: phytoestrogens, genistein, quercetin, beta-carotene, beta-sitosterol

Nutrition information: 260 calories, 8 grams protein, 8 grams total fat, 1 gram saturated fat, 35 milligrams cholesterol, 43 grams carbohydrate, 3 grams dietary fiber, 220 milligrams sodium

Establishing Meal And Snack Times: Part 2

2008-04-01T01:08:00.000-07:00

Meal Spacing

Meal spacing is especially helpful for those who have type 2 diabetes and don't take a diabetes medicine. Try to space your meals four to five hours apart. This helps your pancreas to produce adequate amounts of insulin after each meal without over challenging it at any one time. Or, if you take a diabetes medication, spacing allows your diabetes medication, spacing allows your diabetes medication time to work. The goal is to have your blood glucose return to your target range by the time you eat your next meal.

Snacks

Snacks are often not necessary unless you are planning vigorous activity, are a growing child, or are pregnant. Snacks used to be included in most diabetes food plans. Those on insulin usually had an afternoon and evening snack, and everyone else had an evening snack. Today, that is not necessary and your food plan can be designed with or without snacks.

Some of the reasons you may want to include a snack are that you eat small meals, you need a snack before activity, it's a convenient time to eat fruit which you might not like at meals, or you just like a snack at a certain time. Reasons to avoid snacks include that extra food for snacks can mean weight gain or increases in blood glucose levels. Discuss your preferences with your dietitian so your food plan is individualized for you.

GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS, MS, RD, CDE

Establishing Meal And Snack Times: Part 1

2008-04-01T00:43:00.000-07:00

Select times for each meal and snack that will be convenient for you on most days. Most people with diabetes have some flexibility with meal times. For example, if you choose to eat dinner at 6:00pm, a range from 5:30 to 6:30pm should not be a problem. The general guideline is that a half-hour difference either earlier or later than your scheduled time usually doesn't affect blood glucose control.

Meal timing is most important for those with either type 1 or type 2 diabetes who take one to two injections of insulin a day. This is because the insulin is working whether you eat or don't eat. If you eat late the insulin is working and can cause a low blood glucose episode.

Food in the Morning

It's true that breakfast is the most important meal of the day. It helps you think better, be more creative, have more energy, be more focused, and be ready to learn or do work. It also helps you feel less irritable in the morning. With all these benefits, how could you not want to eat breakfast? Specifically for those with diabetes, eating breakfast helps spread your food intake through out the day making it easier to control your blood glucose levels. And it can help prevent overeating later in the day.

Despite these advantages, there are people who do not like to eat breakfast and people who like to sleep through breakfast on their days off. You do not have to eat breakfast. However, having meals and snacks spread throughout the day is recommended and referred to as meal spacing. If you normally don't eat breakfast, you may want to consider:

Eating a very small breakfast - One piece of toast and half a glass of milk, one piece of fruit, or a breakfast bar.
Eating a morning snack - One piece of fruit, peanut butter on crackers, a container of yogurt, a low-fat granola bar, or a small bagel.

GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS, MS, RD, CDE

Spicy Noodles Salad with Baked Tofu

2008-03-30T21:24:00.000-07:00

Oh soy! This humble bean has a big role in preventing heart disease and helping to stablize bloog sugar. The baked tofu for this salad is available at the organic section in the produce department of your supermarket.

Serves 4 to 6 (serving size: 1/6 recipe)

6 ounces dry rice noodles
9 ounces low-sodium baked tofu, cut into cubes
1 cup peeled, seeded, and thinly sliced cucumber
1 cup julienned red bell pepper
1 cup grated carrots
⅓ cup chopped scallions
½ cup chopped fresh cilantro
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh mint
¼ cup rice wine vinegar
6 tablespoons reduced-sodium soy sauce
1 teaspoon dried red chili flakes
5 tablespoons sesame oil

Bring 3 cups of water to a boil. Pour over the rice noodles and let sit for 15 minutes. Rinse under cold water to refresh and drain. In a large bowl, combine noodles, tofu, cucumber, bell pepper, carrots, scallions, and herbs. In a separate bowl, whisk together the vinegar, soy sauce, chili flakes, and sesame oil. Pour over the noodles and toss well to combine.

Servings of fruits and vegetables: 0.5 vegetable
Diabetes-beating phytonutrients: phytoestrogens, genistein, quercetin, beta-sitosterol, beta-carotene
Nutrition information: 334 calories, 13 grams protein, 17 grams total fat, 2.5 grams saturated fat, no cholesterol, 32 grams carbohydrate, 2.5 grams dietary fiber, 752 milligrams sodium

Bean and Veggie Soup (Full of Fiber)

2008-03-26T02:36:00.000-07:00

Ladles of protection! Blood-sugar balancing beans are the star of the show in this delicious soup.

Serves 4 (serving size: 1 cup)

1 tablespoon grapeseed oil
1 cup diced yellow onion
1 cup finely chopped red bell pepper
2 cloves garlic, crushed
4 cups chicken or vegetable broth
2 bay leaves
2 tablespoons chopped parsley
½ teaspoon freshly ground black pepper
1 teaspoon dry thyme
2 cups brococoli florets
1½ cups sliced carrots
1 15-ounce can garbanzo beans (chickpeas), drained

In a soup pot, heat oil over medium heat. Add onion and cook until translucent. Add red bell pepper, garlic, broth, bay leaves, parsley, black pepper, and thyme. Stir well. Add broccoli, carrots, and garbanzo beans. Simmer over medium heat for 20 minutes, so that vegetables are crisp tender and beans are firm.

Servings of fruits and vegetables: 3 vegetables
Diabetes-beating phytonutrients: phytoestrogens, quercetin, beta-sitosterol, lignans, anthocyanins, kaempferol
Nutrition information: 217 calories, 9 grams protein, 6 grams total fat, no saturated fat, no cholesterol, 35 grams carbohydrate, 9 grams dietary fiber, 628 milligrams sodium

Lemon Garbanzo Soup (Full of Fiber)

2008-03-24T03:33:00.000-07:00

Also known as "avgolemono," this soup marries blood-sugar balancing chickpeas and turmeric with veggies in a chicken broth for a light but hearty meal.

Serves 4 (serving size: 1 cup)

4 cups chicken or vegetable broth
1 16-ounce can chickpeas, drained
5 garlic cloves, chopped
1/8 teaspoon cumin seeds
½ teaspoon turmeric
2 egg whites
⅓ cup fresh lemon juice
1 teaspoon lemon zest
3 cups baby spinach
Pinch of cayenne pepper
Lemon slices for garnish

Combine broth, chickpeas, garlic, cumin, and turmeric in a large pot. Bring to a boil, reduce heat, and simmer for 15 minutes. Whisk eggs, lemon juice, and zest in bowl. Whisk 2 cups of hot soup into the egg white mixture. Add back to pot along with baby spinach, stirring over medium-low heat for 5 minutes. Add cayenne, ladle into bowls, float lemon slices atop, and serve.

Servings of fruits and vegetables: less than 0.5 vegetable

Diabetes-beating phytonutrients: phytoestrogens, beta-sitosterol, quercetin, allicin, saponins, lignins, curcumin

Nutrition information: 150 calories, 12 grams protein, 1 gram total fat, no saturated fat, no cholesterol, 23 grams carbohydrate, 5 grams dietary fiber, 612 milligrams sodium

Crunchy Lentil Salad (Full of Fiber)

2008-03-21T03:03:00.000-07:00

Full of herbs, this lentil salad will make you love your legumes!

Serves 4 (serving size: 2 cups)

1 cup dried green or brown lentils, sorted and rinsed
2½ cups reduced-sodium, low-fat chicken or vegetable broth
2 cups corn kernels
1 cup chopped celery
1 cup chopped flat-leaf parsley
¾ cup chopped red onion
¼ cup balsamic vinegar
3 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh marjoram
3 teaspoons dried grated orange zest
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper

Place lentils and broth in a mdium saucepan. Bring to a boil then reduce heat to a simmer; cover and cook for 25 to 30 minutes or until tender. Lentils should absorb all the broth; if not, drain in colander. Transfer lentils to large bowl. Mix in corn, celery, parsley, and onion. Let cool. In a small bowl, whisk together vinegar, oil, marjoram, and orange zest. When lentil mixture is at room temperature, drizzle dressing over top and toss lightly to mix in. Add salt and pepper to taste, if desired. Serve cold ot at room temperature.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: phytoestrogens, quercetin, beta-sitosterol, kaempferol, anthocyanins

Nutrition information: 400 calories, 19 grams protein, 11 grams total fat, 1.5 grams saturated fat, no cholesterol, 62 grams carbohydrate, 10 grams dietary fiber, 900 milligrams sodium (Note: If this amount of sodium is too high for your diet, you can omit the sea salt and cut it down to 320 milligrams!)

Love Your Legumes

2008-03-20T02:31:00.000-07:00

The evidence for beans to benefit diabetes and heart disease is so strong that we’re devoting a section to get you to love your legumes! Beans are a low-GI food and an excellent source of fiber – making them a smart choice for people concerned with diabetes, weight control, and heart disease.

Beans release sugar slowly into the bloodstream ensuring blood sugar stays stable. The insoluble fiber causes the body to produce more insulin receptor sites – tiny “docks” that insulin molecules latch onto – meaning more insulin gets into cells where it is needed and less is present in the bloodstream where it can cause problems. The low GI of beans has been attributed to many factors including their fiber, tannin, and phytic acid contents.

Beans also help to keep cholesterol low, a main component in the risk of cardiovascular disease, which is prevalent in diabetes. Compounds, including saponins and phytoestrogens, may be to credit for the cholesterol-lowering benefits of beans. Saponins, a naturally occurring compound found in legumes, combine with lipids and form soaplike foams that carry cholesterol out of the body. Saponins decrease blood lipids, lower cancer risks, and reduce blood sugar.

Phytoestrogens, including isoflavones found primarily in soybeans, have been found to improve glucose control and insulin resistance, as well as reduce cholesterol. Researchers believe these compounds modulate the secretion of insulin from the pancreas and also act as antioxidants.

Balance your blood sugar with beans in our delicious recipes including Lemon Garbanzo Soup, Bean and Veggie Soup, Crunchy Lentil Salad, Spicy Noodles Salad with Baked Tofu, or Asian Tofu Cakes.

HEALING GOURMENT EAT TO BEAT DIABETES, PARESH DANDONA, MELISSA OHLSON, AND ANA MACHADO

Chicken Tomatillo Enchilada (Full of Fiber)

2008-03-18T21:45:00.000-07:00

Queso fresco is a Mexican fresh white cheese. It can can found in the dairy cooler of your supermarket, or you can substitute fresh mozzarella cheese.

Serves 6 (serving size: 1 enchilada with sauce)

For the sauce

1 pound tomatillos, husked and rinsed
3 ounces onion
3 whole garlic cloves
½ jalapeno pepper
½ teaspoon sea salt (optional)
1 cup fresh cilantro

For for filling

14 ounces chicken broth
20 ounces skinless, boneless chicken breast
8 ounces queso fresco, crumbled
4 ounces Monterey Jack cheese, shredded
8 8-inch whole-wheat flour torillas (taco size)
1 Hass avocado, chopped
Vegetable oil spray

To make the sauce, combine tomatillo, onion, garlic, jalapeno, and 6 cups of water. Bring to a boil. As soon as it starts to boil, remove from the heat and drain. Transfer to a blender and add sea salt (if using) and cilantro. Puree until liquefied. Set aside.

In large saucepan, bring broth to a boil. Add chicken breast and simmer for 20 minutes. Strain, and reserve broth for another use. When chicken is cool enough to handle, shred it to pieces. Set aside. Preheat oven to 350ºF. Combine shredded chicken with 2½ cups of tomatillo sauce, queso fresco, and half of Monterey Jack cheese.

On each tortilla, place about ¾ cup of the chicken mixture and some chopped avocado. Roll the tortilla securing the filling like a wrap. Place rolled tortilla in a baking dish that has been lightly sprayed with vegetable oil. Repeat with the remaining tortillas.

Pour the remaining tomatillo sauce over the enchiladas, sprinkle remaining Monterey Jack cheese, and bake for 20 minutes or until golden.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: beta-carotene, beta-sitosterol, allicin, lignan, glutathione

Nutrition information: 310 calories, 26 grams protein, 13 grams total fat, 5 grams saturated fat, 60 milligrams cholesterol, 29 grams carbohydrate, 5 grams dietary fiber, 590 milligrams sodium

Wheat Germ Encrusted Sea Bass (Full of Fiber)

2008-03-17T23:44:00.000-07:00

Sea bass is high in B vitamins that help reduce heart-harming homocysteine.

Serves 2 (serving size: 1 filet)

½ cup wheat germ
1 teaspoon freshly ground black pepper
4 tablespoons flax meal
2 4-ounce fresh sea bass fillets
Juice and zest of 1 lemon
1 tablespoon grapeseed oil or olive oil
1 teaspoon sea salt

Mix wheat germ, black pepper, and flax meal in a shallow bowl. Rinse fish. Mix lemon juice, zest, and grapeseed or olive oil. Marinate fish in mixture for 20 minutes. Season fish with sea salt and dip into flax mixture. Discard any unused mixture. Lightly spray a baking sheet pan with grapeseed oil. Broil on the middle rack for 8 minutes per side or until fish is white and flaky throughout.

Servings of fruits and vegetables: none

Diabetes-beating phytonutrients: phytoestrogens, quercetin, lignin

Nutrition information: 365 calories, 32.5 grams protein, 17.5 grams total fat, 2 grams saturated fat, 47 milligrams cholesterol, 22 grams carbohydrate, 9 grams dietary fiber, 85 milligrams sodium

Phytonutrient Fuel: A Clean Pass

2008-03-16T01:13:00.000-07:00

Much of the good press antioxidants get is due to tiny compounds called phytonutrients found inside the fruits, vegetables, legumes, and grains. These phytonutrients ("phyto" meaning plant) protect plants against harsh weather conditions and hungry insects and even heal the wounds made by the nibbling moth. With their own defensive lineup, plant foods stand ready to guard against hungry predators trying to take a bite or fungi that hang around, draining their resources.

This plant protection system - essentially antioxidants and phytonutrients - not only serves as defense, but is also credited for the vibrant colors and delicious flavors of our food. Interestingly, distinguishing colors is a trait common only to humans and a few species of primates. So the foods most appealing to our eye are also most appealing to our body to prevent and treat diseases.

It should come as no surprise that fruits and vegetables with higher levels of antioxidants produce fresher food for longer periods of time (shelf time) with less risk of mold. These foods are better equipped to preserve and protect themselves; when we take a bite, we become the proverbial receiver of those antioxidants and phytonutrients - making a clean pass of diabetes-beating nutrients onto us.

Unfortunately, the development of agriculture some ten thousand years ago caused a shift away from our diverse plant-based diet that provides a spectrum of essential vitamins and minerals, and tens of thousands of protective phytonutrients. Replacing this delicious and defensive diet with processed foods, refined grains, and added oils, sugar, and salt has led to the rise of chronic diseases including diabetes. In fact, today most Americans eat between two and three servings of fruits and vegetables per day (when the optimum is seven to nine servings), and a minority eat none at all.

Your body's multiplayer defense system is assisted by the phytonutrient fuel you feed it. Each time you eat fruits, vegetables, or other antioxidant-rich foods, you catch the pass, and a food of diabetes-beating, heart-protecting nutrients enters your bloodstream.

HEALING GOURMENT EAT TO BEAT DIABETES, PARESH DANDONA, MELISSA OHLSON, AND ANA MACHADO

Asian Tofu Cakes

2008-03-12T03:40:00.001-07:00

Phytoestrogen-rich tofu pairs up with Asian spices to make these high protein patties.

Serves 12 cakes (serving size: 2 cakes)

For the cakes

2 tablespoons sesame seeds
15 ounces firm tofu, drained and rinsed
5 egg whites
⅓ cup whole-wheat flour
1 tablespoon freshly grated ginger
1 medium carrot, shredded
3 scallions, green parts only, sliced thin
⅓ cup frozen peas
1 tablespoon low-sodium soy sauce
½ teaspoon curry powder
1 garlic clove, crushed
2 teaspoons sesame oil

For the sauce

6 tablespoons low-sodium soy sauce
1 teaspoon toasted sesame oil or chili oil
1 teaspoon rice vinegar
2 teaspoons chopped scallions

In a skillet, toast sesame seeds until golden brown, about 1 minute; transfer to a plate and set aside. Mash tofu in a medium bowl with a fork to crumble. Mix in egg whites, flour, ginger, carrots, scallions, peas, soy sauce, curry powder, and minced garlic until well blended. Heat sesame oil in a large nonstick skillet. Add about ¼ cup of the tofu mixture to pan, flattening with a spatula to form cakes. Cook until golden brown, about 2 minutes per side. Repeat the process using more sesame oil until all the tofu mixture is used.

Make the sauce in a small bowl, mixing ingredients well. Serve tofu cakes sprinkled with sesame seeds and sauce on the side.

Servings of fruits and vegetables: 0.5 vegetable

Diabetes-beating phytonutrients: phytoestrogens, quercetin, curcumin, genistein

Nutrition information: 160 calories, 14 grams protein, 7 grams total fat, 0.5 gram saturated fat, no cholesterol, 13 grams carbohydrate, 3 grams dietary fiber, 660 milligrams sodium

Pan-Seared Tuna with Pineapple Vinaigrette

2008-03-12T02:44:00.001-07:00

This vinaigrette goes really well with other grilled fish, grilled chicken, or over mixed greens salad.

Serves 4 (serving size: 1 tuna steak with garnish)

1 tablespoon extra-virgin olive oil
1 garlic clove, minced
¼ cup orange juice
1 teaspoon orange zest
1 teaspoon lime or lemon zest
1 teaspoon freshly ground black pepper
2 teaspoons chopped fresh thyme
4 6-ounce tuna steaks (½-inch thick)
1 cup chopped fresh pineapple, plus slices for garnish
1 cup chopped yellow bell pepper
2 teaspoons white wine vinegar
1 tablespoon seeded and minced jalapeno pepper
½ teaspoon curry powder
½ teaspoon freshly ground black pepper
1 tablespoon sesame oil

Create marinade by combining first seven ingredients in a shallow dish. Place tuna steaks in dish, cover, and refrigerate for 1 hour. Create vinaigrette by pureeing pineapple until smooth. Add bell pepper, vinegar, jalapeno, curry, and black pepper and process until smooth, gradually adding oil. Heat nonstick skillet over high heat. Remove tuna from the marinade, and cook 2 minutes per side. Add vinaigrette to serving dishes, lay tuna steak on top, garnish with fresh pineapple slices, and serve.

Servings of fruits and vegetables: 0.5 vegetable, 0.5 fruit

Diabetes-beating phytonutrients: quercetin, allicin, beta-sitosterol, lignans

Nutrition information: 290 calories, 41 grams protein, 9 grams total fat, 1.5 grams saturated fat, 77 milligrams cholesterol, 10 grams carbohydrates, 1 gram dietary fiber, 65 milligrams sodium

The dish on fish and mercury

2008-03-10T07:15:00.000-07:00

Although there is no doubt that including fish in your diet will deliver protective essential fatty acids and B vitamins, research shows that certain types of fish may contain dangerous levels of mercury. Nearly all fish and shellfish contain traces of methylmercury, a type of mercury found in water that can be harmful, especially to unborn babies and young children whose nervous systems are still developing. The risk for mercury lies in both the type of seafood consumed, as well as the amount. Through a joint consumer advisory, the FDA and the Environmental Protection Agency (EPA) warn that women who may be trying to become pregnant, pregnant women, nursing mothers, and young children should avoid the types of fish and shellfish with higher levels of mercury and eat only those that have lower levels. If you regularly eat types of fish high in methylmercury, the substance can accumulate in your blood over time. Although it is removed from the body naturally, it may take more than a year for the levels to drop significantly, which is why women who are trying to become pregnant also should avoid eating certain types of fish.

While, almost all fish and shellfish contain traces of methylmercury, larger fish that have lived longer contain the highest levels, as it accumulates over time. Avoid eating shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury and pose the greatest risk. You should be eating up to twelve ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, Pollack, and catfish. Albacore (white) tuna has more mercury than canned light tuna. When choosing your meals of fish and shellfish, you may eat up to six ounces, one average meal, of albacore tuna per week. In addition, you should check to see if advisories exist concerning the safety of fish caught in local lakes, rivers, and coastal areas. If no advice in available, eat up to six ounces per week of fish you catch from local waters, but don’t consume any other fish during that week.

HEALING GOURMET EAT TO BEAT DIABETES

The Friend: Polyunsaturated Fats (PUFAs): Part 2

2008-03-10T06:58:00.001-07:00

Omega-3 fats and diabetes. In human studies, omega-3 fatty acids were shown to improve many of the negative effects of insulin resistance by lowering blood pressure and triacylglycerol concentrations that hamper the function of insulin-secreting cells. Additionally, studies have shown that this essential fatty acid may also have beneficial effects on some of the complications of diabetes, helping to protect the blood vessels and kidneys. Most famous for their role in protecting the heart, omega-3s have been found to:

- decrease the risk for a blood clot

- reduce inflammation

- prevent irregular heartbeats

- reduce cholesterol

- help blood vessels to dilate, reducing blood pressure

Omega-6 and diabetes. While omega-6 fatty acids are “good” fats, there is a dark side to these characters that has been created by modern technology. Most foods we consume are high in omega-6s, which, when they are left unbalanced by their anti-inflammatory counterpart (omega-3), can lead to health problems including cardiovascular disease, cancer, and inflammatory and autoimmune diseases.

Remember to strive for a good balance of omega-3 to omega-6, which can be achieved by consuming more whole foods and following some of our practical tips.

A great kitchen prescription:

To improve your ratio of omega-3 fatty acids to omega-6 fatty acids:

- choose canola oil to cook

- select walnuts as a snack

- look for new food products with enhanced omega-3s, including eggs, breads, and cereals

- try flaxseed meal or hempseed meal as an addition to smoothies, cereals, and baked goods

- include cold-water fish (like salmon and tuna) in your diet

HEALING GOURMET EAT TO BEAT DIABETES

The Friend: Polyunsaturated Fats (PUFAs): Part 1

2008-03-10T06:56:00.000-07:00

The human body needs fatty acids and can make all but two of them: linolenic acid and linoleic acid. These fats must be supplied by the diet, hence the term “essentially fatty acids”. Used by the body to maintain cell membranes and make hormone-like substances that regulate blood pressure, clotting, immune response, insulin function, and blood lipids, the PUFA side of the fat family gets special treatment for its good behavior and positive impact on health.

Omega-3 fatty acids, also known as linolenic acid, are essentially fatty acids (EFAs) that come from both plant and animal sources. Given linolenic acid, the body can make eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two major fatty acids in fish. The greatest amounts of EPA and DHA are found in oily, dark-fleshed fish that live in deep, cold waters such as tuna, bluefish, and salmon. Alpha-linolenic acid is the other essential fatty acid and is found most abundantly in canola oil (11%) but also in flaxseed, walnuts, and soybeans – which contain a balance of omega-3 fats.

Omega-6 fatty acids, also known as linoleic acid, are much more common in the American diet and are found in soybean oil, safflower oil, sunflower oil, corn oil, wheat germ, and sesame. Researchers postulate that because omega-6 fatty acids are more readily available and consumed in Western countries, and that because our Paleolithic ancestors consumed a balance of omega-3 to omega-6 fatty acids, an imbalance could negatively influence inflammatory processes associated with diabetes and heart disease.

To get the maximum health benefits from the PUFAs, the ratio of omega-3 to omega-6 in our diet should be two to one.

HEALING GOURMET EAT TO BEAT DIABETES

The friend: monounsaturated fats (MUFAs)

2008-03-10T06:24:00.000-07:00

Monounsaturated fats (MUFAs) are derived from various vegetable sources including olives, nuts, and avocados. The double bond allows the monounsaturated fatty acid chain to be a bit more fluid, making them liquid at room temperature.

Like their friendly cousins, the polyunsaturated fats (PUFAs), MUFAs are best known for their ability to decrease blood cholesterol levels if part of a healthful diet. They have also been found to contribute to glycemic control, helping to keep blood sugar stable. In addition, foods containing MUFAs also contain a spectrum of diabetes-beating and heart-helping phytonutrients such as phenols, beta-sitosterol, and lutein.

Monounsaturated Fats and Diabetes. A recent study conducted at the University of Kuopio, Finland, examined the relationship between fatty acids in the blood and glucose metabolism. After a three-week, high-saturated-fat diet, thirty-one subjects with impaired glucose tolerance were put on a “mono” (primarily monounsaturated fats) or “poly” (primarily polyunsaturated fats) diet for eight weeks. The study found that those subjects with higher amounts of oleic acid – a monounsaturated fat from olive oil – and alpha-linolenic acid – an omega-3 fatty acid- had the most improvement in fasting plasma glucose.

Evidence from the Mediterranean diet also supports this research showing that consumption of MUFA-rich olive oil helps to reduce inflammatory processes and risk for heart disease.

A great kitchen prescription:

Stock your kitchen with nuts, olive oil, and avocados to get the benefits of health-promoting MUFAs. Trade in your chips and pretzels for a MUFA-rich snack mix including popcorn popped in canola oil and raw almonds.

HEALING GOURMET EAT TO BEAT DIABETES

Salmon vegetable pate

2008-03-09T23:13:00.001-07:00

This healthy dip is a perfect alternative to “chips and dip”. Serve it with whole-grain crackers for a delicious hors d’oeuvre.

Serves 6 (serving size: 2 ounces of pate)

6 ounces fresh poached salmon, picked, or canned pink salmon, drained
4 ounces fat-free cream cheese, room temperature
1 tablespoon canola or soy mayonnaise
2 tablespoons fresh lemon juice
3 tablespoons finely chopped fresh dill
2 tablespoons minced red onion
½ teaspoon sea salt
Freshly ground pepper
Fresh vegetables suitable for stuffing, such as large cherry tomatoes, new potatoes, cucumber, radishes, or mushroom caps
Dill sprigs for garnish

In a food processor, puree salmon, cream cheese, mayonnaise, and lemon juice. Mix in dill and onion and season with salt and pepper. Use immediately or refrigerate, tightly covered, up to 24 hours. Prepare vegetables for stuffing. Cut the tops off of the tomatoes, scoop out the flesh, and cut a thin slice off of the bottom if necessary so they stand upright. Boil or steam tiny new potatoes until just tender and halve if not very small. Cut thin slice off of the bottoms of they will stand upright. Using a melon baller, scoop out about half the flesh of each potato. Cut cucumbers in half crosswire, then into lengthwise halves or quarters, depending on size. Using tip of small spoon, create a deep groove down center, removing seeds. To stuff the vegetables, use a small pastry bag or improvise, using waxed paper rolled into cone. Pipe pate into the cavities of vegetables, mounding to form slightly rounded tops. Garnish with small sprigs of dill on top.

Servings of fruits and vegetables: none

Diabetes-beating phytonutrients: quercetin, beta-sitosterol, anthocyanins

Nutrition information: 85 calories, 8 grams protein, 5 grams total fat, 1 gram saturated fat, 12 milligrams cholesterol, 2 grams carbohydrate, less than 0.5 gram dietary fiber, 230 milligrams sodium

Spiced chai

2008-03-09T23:11:00.000-07:00

Thanks to its unique mix of spices, frangrant chai is a wonderful blood-sugar balancer. You can omit the soy milk and the calories will be negligible.

4 cardamom pods
4-inch cinnamon stick
4 cloves
8 whole black peppercorns
1 vanilla bean, split in half lengthwise
1 inch fresh ginger, peeled
4 teaspoons black tea or 4 teabags
2 cups 2 percent milk or plain soy milk
1 tablespoon honey

Place cardamom, cinnamon stick, cloves, peppercorns, and vanilla bean in a saucepan. Add 2 cups water. Using the finest holes on a grater, grate ginger over pot to catch all the ginger juices. Bring to a boil over medium-high heat. Reduce heat and simmer gently 3 minutes. Add tea, cover pot, and remove from heat. Steep spices for 10 minutes. Remove vanilla bean and scrape seeds into the liquid. Return pot to medium-high heat and bring back to a boil, uncovered. Add milk. When mixture is about to boil again, stir in honey, strain chai, and pour into mugs to serve.

Servings of fruits and vegetables: none

Diabetes-beating phytonutrients: curcumin, phytoestrogens, genistein, catechins

Nutrition information: 80 calories, 4 grams protein, 2.5 grams total fat, 1.5 grams saturated fat, 10 milligrams cholesterol, 10 grams carbohydrate, no dietary fiber, 50 milligrams sodium

Peach flax smoothie

2008-03-07T01:13:00.001-08:00

Give it a whirl! Flavonoids from the peaches get mixed up with omega-3 rich flaxseed.

Serves: 2 (serving size: 6 fluid ounces)

½ cup plain reduced-fat yogurt
1 cup frozen, unsweetened peaches, chopped or sliced
2 tablespoons frozen apple juice concentrate
½ teaspoon flaxseed oil

Combine all the ingredients in a blender. Blend until smooth.

Servings of fruits and vegetables: 1.25 fruit

Diabetes-beating phytonutrients: lignans

Nutrition information: 180 calories, 9 grams protein, 4 grams total fat, 1 gram saturated fat, 5 milligrams cholesterol, 30 grams carbohydrate, 3 grams dietary fiber, 95 milligrams sodium

Turkey, avocado, and tomato tostadas

2008-03-07T01:10:00.000-08:00

Avocado, loaded with sugar-balancing monounsaturated fats, lend a delicious creaminess to this crunchy dish.

Serves 6 (serving size: 1 filled taco or tostada with approximately 1¼ ounces cheese)

1 tablespoon olive oil
20 ounces ground turkey, 93 percent lean
¾ cup chopped onion
3 garlic cloves, minced
1 teaspoon dried oregano
1 tablespoon chopped fresh cilantro
1 teaspoon ground cumin
½ teaspoon dried chili flakes
1 teaspoon sea salt (optional)
1 cup seeded and chopped tomatoes
6 crispy taco shells or 6-inch corn tostada (nonhydrogenated)
1 avocado, chopped
8 ounces queso fresco or fresh mozzarella

In a large sauté pan, heat the olive oil. Add ground turkey and cook stirring until it starts to brown, about 8 minutes. Add onion, garlic, herbs, cumin, chili flakes, and sea salt (if using). Cook until most of the liquid has evaporated. Add tomatoes and stir to combine.

Place each taco shell or tostada on a plate and top with ground turkey mixture. Sprinkle with avocado and queso fresco or mozzarella and serve immediately.

Servings of fruits and vegetables: 0.5 vegetables

Diabetes-beating phytonutrients: quercetin, glutathione, beta-sitosterol, allicin, curcumin

Nutrition information: 340 calories, 23 grams protein, 21 grams total fat, 5 grams saturated fat, 185 milligrams cholesterol, 15 grams carbohydrate, 4 grams dietary fiber, 190 milligrams sodium

Tempeh Cacciatore (Full of fiber)

2008-03-07T01:05:00.000-08:00

Meatless wonder! Tempeh has a meaty, nutty texture, and as a soy product, it helps protect the heart. Serve this on a bed of whole-grain spaghetti or brown rice.

Serves 4 (serving size: ¼ mixture)

1 cup thinly sliced onion
½ cup chopped green bell pepper
2 tablespoons olive oil
1 clove garlic, minced
1 cup sliced fresh mushrooms
8 ounces tempeh, cubed
⅓ cup vegetable broth
2½ cups peeled and chopped tomatoes
⅓ cup red wine
1 bay leaf
2 teaspoons low-sodium soy sauce
½ teaspoon dry thyme
½ teaspoon oregano
1 teaspoon basil

Sauté onion and green pepper in olive oil over low heat until onion is translucent. Stir in garlic, mushrooms, and tempeh. Cook another 5 minutes or so. Add vegetable broth, tomatoes, wine, bay leaf, soy sauce, thyme, oregano, and basil and bring to a boil. Reduce heat and simmer for 30 minutes stirring from time to time.

Servings of fruits and vegetables: 2 vegetables

Diabetes-beating phytonutrients: phytoestrogens, genistein, quercetin, glutathione, flavonols

Nutrition information: 250 calories, 15 grams protein, 12 grams total fat, 1.5 grams saturated fat, no cholesterol, 21 grams carbohydrate, 7 grams dietary fiber, 140 milligrams sodium

Berry tart with cinnamon oat crust (full of fiber)

2008-03-05T22:39:00.001-08:00

Berry delicious! Berries, with their vessel-protecting anthocyanins, get cozy with cholesterol-reducing oats for a down home dessert.

Serves 4 to 6 (serving size: 1/6 tart)

2 tablespoons canola oil, plus extra to coat pan
⅔ cup old-fashioned oats
1 teaspoon ground cinnamon
½ cup whole-wheat flour
1 tablespoon light brown sugar
¼ teaspoon baking soda
3 tablespoons plain, nonfat yogurt
2 pints mixed berries, such as strawberries, blackberries, and blueberries
¼ cup all-fruit spread
½ teaspoon vanilla extract

Preheat oven to 375ºF. Lightly coat a cookie sheet with oil. Combine oats, cinnamon, flour, sugar, and baking soda in a bowl, mixing well with a fork. Stir in 2 tablespoons oil and yogurt, adding more yogurt if dough is too stiff. Pat dough evenly onto cookie sheet in a 10-inch circle; use a 9-inch pan to make the circle perfect, trimming around the outside with a knife. Pinch the rim to ¼ inch high; bake 15 minutes to firm and golden. Set aside to cool and transfer to a serving plate.

Meanwhile, combine berries, fruit spread, and vanilla and microwave 10 seconds to melt the spread. Spoon the fruit onto the crust, refrigerate 30 minutes, slice into wedges, and serve.

Servings of fruits and vegetables: 0.5 fruit

Diabetes-beating phytonutrients: curcumin, beta-carotene, catechin

Nutrition information: 190 calories, 4 grams protein, 6 grams total fat, no saturated fat, 32 milligrams cholesterol, 32 grams carbohydrate, 5 grams dietary fiber, 60 milligrams sodium

Fisherman's stew

2008-03-05T22:37:00.001-08:00

Soup-er for the heart! This B-vitamin-rich favorite includes tarragon for a unique flavor.

Serves 4 (serving size: 1 cup)

2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 small garlic clove, minced
1 cup bottled clam juice
1 medium potato, peeled and cut in ¾-inch dice
4 plum tomatoes, seeded and chopped
10 ounces fresh cod, cut into 2-inch-square pieces
6 ounces sea scallops
1 tablespoon fresh tarragon, chopped, or 1 teaspoon dried tarragon
½ teaspoon sea salt (optional)
½ teaspoon freshly grounded black pepper

In a small Dutch oven or pot, heat oil over medium-high heat. Sauté onion and garlic until translucent, about 4 minutes. Pour in clam juice and ½ cup of water. When the liquid comes to a boil, add potatoes and tomatoes. Reduce heat to a simmer, cover and cook for 10 minutes. Add fish, scallops, and tarragon. Simmer until fish is opague in center and flakes easily, about 4 to 5 minutes, depending on thickness. Season with sea salt (if using) and pepper and serve.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: allicin, beta-sitosterol, glutathione

Nutrition information: 142 calories, 21 grams protein, 3 grams total fat, 0.5 gram saturated fat, 45 milligrams cholesterol, 7 grams carbohydrate, 1 gram dietary fiber, 110 milligrams sodium

Penne with portobello and veggie sausage (full of fiber)

2008-03-05T22:35:00.000-08:00

Soy is a healthy stand-in for meat sausage and goes well with the rich flavor of portly portobello mushrooms

Serves 6 (serving size: 1/6 pasta mixture)

1 tablespoon canola or extra-virgin olive oil
1 cup chopped onion
2 cloves garlic, crushed
1 14-ounce package veggie sausage
1 cup reduced-sodium vegetable broth
1 28-ounce can no-salt-added crushed or whole tomatoes
1 large portobello mushroom, sliced (about 2½ cups)
½ cup sliced black olives
½ cup chopped combination of fresh herbs: basil, oregano, and parsley
2 teaspoons sea salt
Freshly ground black pepper
1 12-ounce box whole-grain pasta
½ cup parmigiana-reggiano cheese, grated

In a large sauté pan, heat oil and sauté onion and garlic. Add veggie sausage stirring constantly to break up. When all veggie sausage is crumbled and browned, add broth, tomatoes, portobello mushrooms, olives, and herbs. Simmer for 20 minutes stirring from time to time. Season with 1 teaspoon sea salt and ground black pepper, if desired.

Meanwhile, bring 1 gallon of water to a boil. Add 1 teaspoon of sea salt. Add pasta and cook until al dente, about 10 minutes. Drain. Toss pasta with the sausage portobello sauce, sprinkle with parmigiana-reggiano cheese, and serve.

Servings of fruits and vegetables: 1.5 vegetables

Diabetes-beating phytonutrients: genistein, phytoestrogens, allicin, beta-sitosterol, glutathione, quercetin, beta-carotene

Nutrition information: 380 calories, 24 grams protein, 7 grams total fat, 1.5 grams saturated fat, 5 milligrams cholesterol, 62 grams carbohydrate, 11 grams dietary fiber, 580 milligrams sodium

Gingered Green Tea Cooler

2008-03-03T03:05:00.001-08:00

Teas to ease diabetes! Long revered for their beneficial effects on insulin function and action as antioxidants, this is a drink for your health.

Serves 5 (serving size: 8 fluid ounces)

4 green tea bags
2 tablespoons ginger, peeled and sliced
½ cup chopped mint leaves
Juice of 1 lemon or 4 key limes
3 tablespoons honey
Lemon wedges for garnish

Bring 5 cups of spring water to boil, add tea bags, ginger, and mint. Reduce heat to low and steep 5 to 10 minutes, stirring. Pour through strainer into pitcher, add lemon or lime juice and honey. Chill and serve with a lemon wedge.

Variation: Serve hot with ginger, mint, and tea bags remaining as an excellent respiratory soother!

Servings of fruits and vegetables: none

Diabetes-beating phytonutrients: Catechins

Nutrition information: 50 calories, no protein, no fat, no cholesterol, 14 grams carbohydrate, no dietary fiber, 5 milligrams sodium

Stuffed Eggplant with Peanut Sauce (Full of Fiber)

2008-03-03T02:50:00.001-08:00

The purple color of eggplant comes from anthocyanins that help to protect the heart and blood vessels. The red onions add a sweet flavor plus quercetin. The small size of these Japanese eggplants makes them perfect for this delicious dish.

Serves 2 (serving size: 2 filled eggplant halves)

2 Japanese eggplants (4 ounces each)
Canola oil spray
1 cup diced red onions
¾ cup diced red bell pepper
1 cup bias-sliced snow peas
2 tablespoons low-sodium chicken broth
2 tablespoons low-sodium soy sauce
1 tablespoon hoisin sauce
1 tablespoon creamy natural peanut butter
1 teaspoon grated ginger
1 teaspoon minced garlic
1 cup diced bok choy
1 cup shredded carrots
1 cup hot cooked rice (basmati or brown)

Preheat oven to 350ºF. Halve each eggplant. On a baking sheet that has been sprayed with canola oil, place the eggplant halves flesh side down and bake for about 6 minutes or until they start to soften. Using a melon baller, scoop out the flesh, leaving ¼-inch-thick shells. Chop the eggplant flesh and set aside. In a medium sauté pan sprayed with canola oil, add the onions, peppers, and chopped eggplant. Stir. Add snow peas and chicken broth. Cook for 2 minutes or until snow peas turn bright green. Remove from the heat and set aside. In a separate bowl, combine soy sauce, hoisin sauce, peanut butter, ginger, and garlic. Mix well. Add sautéed vegetables, bok choy, carrots, and cooked rice. Mix well and mound into the eggplant shells. Arrange the eggplant shells side by side in a casserole dish. Cover with aluminum foil and bake for 10 minutes or until all are heated through.

Servings of fruits and vegetables: 8.5 vegetables

Diabetes-beating phytonutrients: quercetin, beta-carotene, genistein, curcumin

Nutrition information: 410 calories, 15 grams protein, 6 grams total fat, 1 gram saturated fat, no cholesterol, 81 grams carbohydrate, 20 grams dietary fiber, 770 milligrams sodium

Mediterranean Spinach Pie

2008-03-03T02:28:00.000-08:00

A healthier version of the Greek spanakopita, lutein-rich spinach helps protect eyesight, a common complication of diabetes.

Serves 4 (serving size: 1 wedge)

1 10-ounce bag fresh spinach
Canola oil spray
2 tablespoons nonhydrogenated bread crumbs
1 tablespoon wheat germ
3 egg whites
3 large eggs
½ cup crumbled feta cheese
½ cup fat-free half and half
1 cup low-fat ricotta cheese
2 cloves garlic, crushed
½ cup seeded and diced tomatoes
1 teaspoon sea salt (optional)
Freshly ground black pepper
Pinch of freshly grated nutmeg

Preheat oven to 350ºF. In a medium sauté pan, bring ½ cup water to a simmer. Add spinach and cook until it is all wilted. Cool, squeeze out liquid, and chop. Lightly coat a 9-inch pie dish with canola oil spray. Sprinkle 1 tablespoon bread crumbs and wheat germ inside the pan to coat. In a bowl, beat the remaining ingredients together and add in spinach. Pour mixture into pie pan, smooth it out, and bake for 35 minutes or until top is light golden and slightly puffed. Let stand 10 minutes; slice into 4 wedges and serve.

Servings of fruits and vegetables: 0.75 vegetable

Diabetes-beating phytonutrients: saponins, allicin, beta-sitosterol, glutathione

Nutrition information: 220 calories, 19 grams protein, 11 grams total fat, 6 grams saturated fat, 190 milligram cholesterol, 12 grams carbohydrate, 3 grams dietary fiber, 460 milligrams sodium

Rule for Alcohol

2008-03-03T02:04:00.000-08:00

This is where you must discipline yourself especially strictly. Over the last few years the messages about alcohol have been confusing. In the early 1990s the idea of ‘safe’ amounts of alcohol was promoted, so that it became acceptable for men to drink 21 units and women to drink 14 units a week without doing themselves any long-term harm. It came to be that drinking up to that amount of alcohol was actually good for you – not the intended message at all.

So is a little alcohol each day a good thing for people with diabetes? Much depends on what you define as a little, and whether you can keep it to a little. The standard advice is to drink no more than two to three units of alcohol a day if you are a woman, and three to four if you are a man. A unit means a single measure of spirits (a ‘half’ in Scotland), a standard glass of wine, a small glass of fortified wine like sherry or port, or a half pint (250 ml) of beer – even less than that if it is a strong beer.

However, this advice is for the general population, not people with Type 1 diabetes. For you, the advice must be much more precise. To start with, alcohol is a high source of calories (remember, 1 gram gives you 7 calories), so you must take that into account when you are giving yourself insulin. Secondly, too much alcohol drunk over even a moderate period can start to harm your liver, brain and peripheral nerves – the nerves that detect sensations (pain, touch, heat, cold, vibration, position sense) and initiate muscle action between your limbs and the spinal cord. If you regularly overdo your alcohol intake you are inviting liver, brain and nerve disease, and once they have been established, they are hard to reverse.

If you already have signs of peripheral neuropathy, even moderate amounts of alcohol can make it worse. A relatively minor loss of sensation in the fingers and toes can develop into constant pins and needles, numbness and an inability to tell when water is scalding hot or freezing cold. And, as peripheral nerves run to and from the genital area, one sing of diabetic neuropathy is impotence. Alcohol ruins the performance even of people without diabetes: if you are a man with Type 1 diabetes, the combination of alcohol and neuropathy can leave you impotent long after the hangover has gone.

So it is wise for all people with Type 1 diabetes to keep their alcohol intake down to a minimum, say one or two units a day at most, and have several days a week alcohol-free. If you already have neuropathy, seriously consider if you can do without alcohol altogether.

HOW TO COPE SUCCESSFULLY WITH DIABETES, Dr. Tom Smith

Keep Slim

2008-03-03T01:29:00.001-08:00

Your enthusiasm for oily fish and vegetable oils should not blind you to one of the most important messages for anyone with diabetes, Type 1 or Type 2. That is – do not allow yourself to become overweight. If you are already overweight, you must lose the excess pounds. For people without diabetes, being overweight is mostly just a nuisance. It is a cosmetic worry, perhaps, but as very many people in our society today are overweight, most people accept it and treat it as a minor problem that some day they may do something about.

For something with diabetes, this attitude would be a big mistake. Being overweight raises insulin needs and makes it much more difficult to control your blood glucose levels. It is also linked to higher-than-normal blood levels of the fats (LDL-cholesterol and triglycerides) which raise your risks of a heart attack or stroke. Obesity is linked, too, to high blood glucose.

So, now that you have diabetes you must take control of your own weight, and the only way to do that is to organize not just your eating habits and insulin injections, but your exercise, too. If you are having trouble with your weight, discuss your eating and exercise habits in detail with your dietician and diabetes nurse. They will together draw up a program that combines the right way to eat and to exercise so that you will lose the extra pounds. Don’t be tempted to follow those crazy low-calorie diets repeated again and again in magazines. They are not for people with diabetes, and they could badly interfere with your diabetes control. Trust your medical and nursing team and stick by their instructions.

As for exercise, it isn’t necessary to go running or to join a gym, although if you enjoy them, by all means do so. Simple walking is often good enough to lose weight. A half-hour’s brisk walk or swimming in the local pool, or an hour on a bicycle, every day will take a stone (7 kg) off in a year, as long as you don’t eat more. In fact, regular exercise often curbs the appetite, helping you to eat less. After just a week or so, you will begin to feel much better and fitter.

Chicken Jambalaya

2008-03-01T02:53:00.001-08:00

Spicy protection! Cloves and bay leaves help to balance blood sugar and give this Bayou staple authentic flavor.

Serves 4 (serving size: ¼ jambalaya recipe)

1 tablespoon olive oil
1 medium onion, chopped
3 garlic cloves, minced
12 ounces skinless, boneless chicken breasts, cut into 3/4-inch pieces
1 14½-ounce can whole plum tomatoes in juice, chopped
½ cup celery, cut into ½-inch slices
½ cup chopped green bell pepper
1 scallion, chopped
1 tablespoon tomato paste
1 bay leaf
1 teaspoon dried thyme
1 tablespoon chopped fresh parsley
¼ teaspoon dried red pepper flakes
1 pinch ground cloves
1 teaspoon sea salt
½ teaspoon ground black pepper
1 cup cooked, hot long-grain brown rice

In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Sauté, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides. Add tomatoes with liquid. Mix in celery, bell peppers, scallion, and tomato paste. Stir in bay leaf, thyme, parsley, pepper flakes, cloves, salt, and pepper. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes. Remove bay leaf. Stir rice into chicken mixture until well combined.

Servings of fruits and vegetables: 2 vegetables

Diabetes-beating phytonutrients: lignin, kaempferol, beta-sitosterol, allicin, beta-carotene

Nutrition information: 223 calories, 20 grams protein, 6 grams total fat, 1 gram saturated fat, 47 milligram cholesterol, 22 grams carbohydrate, 3.5 grams dietary fiber, 675 milligrams sodium

Chocolate Mint Berry Smoothie (Full of Fiber)

2008-03-01T02:32:00.001-08:00

Have your chocolate and drink it, too! The berries, mint, and cocoa in this smoothie provide antioxidant phytonutrients and heavenly taste. Grab a straw and try it for dessert for tonight.

Serves 2 (serving size: 5 fluid ounces)

3/4 cup chocolate soy milk
1¼ cups frozen, unsweetened raspberries
½ medium banana, sliced
3/4 cup chocolate sorbet
2 tablespoons fresh mint, chopped

Combine the soy milk, raspberries, and banana in a blender. Add the sorbet and mint. Blend until smooth.

Servings of fruits and vegetables: 1 fruit

Diabetes-beating phytonutrients: phytoestrogens, genistein, flavonols, glutathione

Nutrition information: 200 calories, 5 grams protein, 2.5 grams total fat, no saturated fat, no cholesterol, 43 grams carbohydrate, 9 grams dietary fiber, 65 milligrams sodium

Strawberry Banana Smoothie

2008-03-01T01:34:00.001-08:00

The tofu adds silkiness and stabilizing phytoestrogens to the berry blend.

Serves 2 (serving size: 6 fluid ounces)

1 cup fresh strawberries, quartered
½ cup light vanilla soy milk
⅓ cup soft silken tofu
1 frozen banana, sliced
2 tablespoons frozen apple juice concentrate

Combine the strawberries, soy milk, and tofu in a blender. Add the banana and apple juice concentrate. Blend until smooth.

Servings of fruits and vegetables: 1.5 fruits

Diabetes-beating phytonutrients: beta-carotene, flavonoids, glutathione, genistein, phytoestrogens

Nutrition information: 160 calories, 5 grams protein, 2.5 grams total fat, no saturated fat, no cholesterol, 32 grams carbohydrate, 3 grams dietary fiber, 40 milligrams sodium

Spanish Rice and Chicken Casserole

2008-02-29T01:21:00.000-08:00

If making this dish with the instant parboiled brown rice, cut the baking time to 30 minutes.

Serves 6 to 8 (serving size: ⅛ of casserole)

1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 teaspoon minced garlic
1¼ cups long-grain brown rice
1 14½-ounce can stewed tomatoes with juices
1½ cups canned low-sodium chicken broth
1 teaspoon paprika
½ teaspoon dried oregano
1 7-ounce jar roasted red peppers, drained and chopped
2 medium (about 1¼ pounds), skinless, boneless chicken breasts, diced
1 teaspoon sea salt (optional)
½ teaspoon freshly ground black pepper
1½ teaspoons dried parsley
1 bay leaf
½ cup frozen green peas

Preheat oven to 375ºF. In a large sauté pan, heat the olive oil and sauté onion and garlic until translucent and fragrant. In a 2-quart casserole, combine rice, onion and garlic mixture, tomatoes, broth, paprika, oregano, roasted peppers, chicken, sea salt, pepper, parsley, and bay leaf. Cover casserole and bake 1½ hours. Stir in peas. Bake until rice is tender and chicken is cooked through. Remove bay leaf and serve.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: quercetin, lignan

Nutrition information: 240 calories, 19 grams protein, 4.5 grams total fat, 1 gram saturated fat, 40 milligrams cholesterol, 31 grams carbohydrate, 3 grams dietary fiber, 230 milligrams sodium

Cream of Asparagus Soup (Full of Fiber)

2008-02-29T00:54:00.000-08:00

This soup is great served chilled on a warm spring day. The sea kelp or nori (roasted seaweed) can be found near the sushi area in your supermarket.

Serves 4 (serving size: 1 cup)

1 bunch of asparagus, cut into 2-inch pieces
1 ½ avocados
½ small onion, chopped
2 teaspoons tomatillo powder
3 celery stalks, strings peeled and chopped
6 sprigs organic parsley
Kelp or nori to taste
1 tablespoon fresh lime juice
½ cup fat-free plain yogurt
1 teaspoon sea salt

Bring two cups of water to a boil. Add the asparagus. Cook for 5 minutes. Strain and refresh under cold water. Asparagus should be bright green. Combine all the ingredients and 1 cup of water in a blender and process until creamy. Serve Cold.

Serving of fruits and vegetables: 1.5 vegetables, 0.5 fruits

Diabetes-beating phytonutrients: glutathione, quercetin, anthocyanins, saponins

Nutrition information: 160 calories, 6 grams protein, 10 grams total fat, 1.5 grams saturated fat, less than 1 milligram cholesterol, 16 grams carbohydrate, 8 grams dietary fiber, 641 milligrams sodium

Don't Overdo the Fats: Part 2

2008-02-28T23:59:00.000-08:00

You can find Part 1 here.

The problems arise when we eat too much fat for our needs. The excess is either stored in fat cells or converted to glucose and used to provide energy, in which, of course, insulin is involved. Excessive consumption of animal fats promotes the deposit of fat, in the form of cholesterol, in the walls of arteries, like the coronary arteries supplying the heart, or the cerebral arteries supplying the brain. There it causes inflammation and becomes the eventual focal point for the clots and haemorrhages that initiate heart attacks and strokes.

The process of laying down fats in the blood vessel walls is accelerated in people with poorly controlled diabetes. They should therefore avoid over-consumption of animal fats, not just because they may become overweight and have trouble with their diabetes control, but also because they would be putting themselves at a higher than necessary risk of a heart attack or stroke.

Vegetable and fish oils are different. They are less likely to lead to fatty deposits in the arteries, and there is good evidence that regularly eating foods rich in them actually protects you against heart attacks and strokes, because they promote the release of cholesterol deposits from the arteries.

So it should be good for you to eat oily fish (like mackerel, herring, tuna, sardines, pilchards, trout and salmon) around three times a week. And to grill them, rather than fry. When cooking, if you must enjoy a fry-up from time to time, use vegetable oils, but throw them away after they have been used twice. Preferably, use fresh oil each time. This is because repeated heating of vegetable oils changes their composition so that they behave in your body more like animal fats.

HOW TO COPE SUCCESSFULLY WITH DIABETES, Dr. Tom Smith

Don't Overdo the Fats: Part 1

2008-02-28T23:54:00.000-08:00

It is understandable that people are confused by the different messages on fatty foods. On the one hand we hear a lot about how damaging animals fats are to the heart and circulation. On the other we hear how beneficial vegetable oils (like sunflower and rape seed) and fish oils (cod liver, halibut and oily fish in general) are to the same organs. So should the person with Type 1 diabetes do without dairy products and consume margarine instead?

There are two aspects of fats in food to be considered. The first, and of more immediate importance to people with diabetes, is that all fats, from whatever source, are a high source of calories. For example, 1 gram of carbohydrate (such as starch or sugar) provides 4 calories of energy. 1 gram of protein (for example lean meat, poultry and fish) also provides 4 calories. But 1 gram of fat or oil (of animal, fish or vegetable origin) provides 9 calories. Alcohol is close to fat in energy provision, in that 1 gram of pure alcohol gives you 7 calories.

So if you are fond of chips and oily foods, be aware that they are high-energy providers, and that you must take that into account in your diabetes control. Fats and oils are broken down into fatty acids by your digestive juices, to be taken up by the liver, which re-organizes them into the complex fats the body needs (like cholesterol, about which much more later). Fats essential to the function of fat-rich organs (like the brain, the nerve cells of which are full of, and surrounded by, fat) are transported to them in the bloodstream. So a basic minimum of fat is essential in our food to keep organs like the brain (and the liver itself, another organ that needs fats to function properly) healthy.

You can find Part 2 here.

HOW TO COPE SUCCESSFULLY WITH DIABETES, Dr. Tom Smith

Remember Roughage

2008-02-28T00:55:00.000-08:00

Fiber has been going in and out of diet fashion for 30 years, ever since Dr. Denis Burkett, working in East Africa, proposed that it protected against bowel disorders. The experts are still arguing about that theory, but there is no argument against the proposal that fiber is an essential ingredient of the daily food for people with Type 1 diabetes. High-fiber foods have three advantages for people with diabetes: they reduce the rise in blood glucose after meals, so that less insulin in needed and the blood glucose curve is flatter. They help to lower blood cholesterol levels – a very important action for the long-term health of all people with diabetes, be it Type 1 or Type 2. And they tend to be very filling, so that they help you eat less without leaving you hungry. They can in the way help people reduce weight, and they also help in producing normal daily bowel movements.

Fiber is the relatively indigestible material of plant stems and cell walls. We do not produce the enzymes to break them down in our gut (unlike herbivores such as rabbits), so that fiber is not nutritious in itself but it helps to slow down digestion of carbohydrates. This is the main reason for its ability to keep rises in blood glucose levels after meals to a minimum. Researchers have adopted this property to produce medicines, such as acarbose.

Foods rich in fiber include multi-grain breads, long-grain brown rice, wholegrain pasta, green and yellow vegetables (such as peas, beans, lentils, carrots, turnips, beetroot, cabbages, sprouts and lettuce) and unrefined wholegrain cereals.

HOW TO COPE SUCCESSFULLY WITH DIABETES, Dr. Tom Smith

Plenty of Starch

2008-02-28T00:49:00.000-08:00

Although it’s important to avoid sugars, it’s just as important to eat plenty of starches, the other source of carbohydrate in food. The main sources of starch are potatoes, bread, pasta, rice and other cereals. It takes longer for starches than for sugars to be digested down to glucose in the gut, so that after a starchy meal the blood glucose rise is much slower than after a sugary one. This means that less insulin has to be given to bring the glucose into normal blood levels, so that the blood glucose curve after the meal is much closer to normal.

Even then, care should be taken in cooking. For example, boiled potatoes produce a much smaller and slower rise in blood glucose than baked potatoes. Wholemeal and multi-grain breads, like boiled potatoes, have a low glycaemic index, but white bread has similar glucose-raising properties to baked potatoes. The same goes for white rice and some breakfast cereals, such as cornflakes. Choose instead oat-based cereals, such as porridge, and less refined cereals such as brown rice, All-Bran and muesli. When choosing your breakfast cereals, keep these in mind; if in doubt, talk their properties over with your dietician and nurse.

HOW TO COPE SUCCESSFULLY WITH DIABETES, Dr. Tom Smith

Space Meals Regularly Throughout the Day

2008-02-28T00:42:00.000-08:00

The spacing of meals regularly throughout the day is the next main principle of healthy eating. Many people with no experience of diabetes in the family still stick to the hold habits of hardly any breakfast and two main meals each day. One is at lunchtime and one in the early evening, nowadays seated around the television with a tray on the knee instead of around the table with the rest of the family. The pros and cons of this latest social change in eating habits are still heatedly debated, but what matters to people with Type 1 diabetes is not where they eat, but what they eat, how much, and how often.

It is important not to miss breakfast, and to have three meals a day. If you stick to two (or even just one) large meals a day, much of that intake will be sugars, and your blood glucose levels will rise so steeply that you will need large amounts of injected insulin to cope with them. It is far better for you to have three relatively small meals, with little refined sugar in them, at regularly spaced times throughout the day. Then you can co-ordinate the food more easily with your insulin injections, so that you can keep the doses you need relatively low.

A ‘meal’ can mean anything from soup and a sandwich to meat, potatoes and vegetables, with a small dessert if you wish – just because I no longer eat them doesn’t mean this is the right decision for everyone. What matters is that the load of food you eat at the meal coincides with the amount and type of insulin you have injected a few minutes beforehand. For a more difficult to control diabetes, a snack between meals may be needed to keep the blood glucose level within the accepted limits. A snack last thing at night to avoid a hypo while asleep may also be needed.

It is fine for people with Type 1 diabetes to have the occasional treat – say a larger than usual meal while out, but if you do so, remember to increase your insulin does just before the meal to avoid hyperglycaemia. Take the advice of your diabetes nurse or dietician about the size of the increase you’d need with this type of meal.

HOW TO COPE SUCCESSFULLY WITH DIABETES, Dr. Tom Smith

What To Eat When You Have Diabetes: Part 2

2008-02-27T05:22:00.000-08:00

Sugars and sweets

Just because the sugar and sweets ban has been lifted doesn’t mean it’s time for a daily sugar free-for-all. Yes, you can include a reasonable sized serving of your favorite dessert in your meal plan from time to time. But too many sugars and sweets are unhealthy for everyone. They are high in calories but low in nutrients. Plus, sweets, such as cheesecake and regular ice cream, are high in fat too. Find out from your RD how many servings of sugars and sweets are OK for you based on your weight, blood glucose control, and blood fat and diabetes goals. Remember, eat sugar and sweets in moderation.

Dietary fiber

Examples of foods with fiber are whole wheat bread, bran cereal peas, and lentils. The recommendation for everyone is 20-35g of dietary fiber each day. The problem is that most Americans eat only about 10-13g each day. You can get about 5g of dietary fiber from a serving of a whole-grain cereal, a third of a cantaloupe, or 1/2 cup of cooked lentils. Your digestion works better, and you are healthier when you include fiber in your diet.

Sodium

The recommendation for sodium is between 2400 and 3000mg per day. Most Americans consume an average of 4000-6000mg per day. For people with high blood pressure, the recommendation is 2400mg or less per day. To help you picture how much that is, 1/4 teaspoon of salt has 450mg of sodium, 1oz processed American cheese has 400mg, and 8oz of milk has 120mg.

Alcohol

No more than 1 drink a day for women and 2 drinks a day for men should be consumed. For everyone, with or without diabetes, drinking too much alcohol can be both a health and a safety hazard. Alcohol adds many calories – 1 1/2oz (a jigger) of whiskey or vodka contains 100 calories but few nutrients. It can raise triglycerides and is the cause of many car accidents. For people with diabetes taking insulin or certain diabetes pills, alcohol can lower blood glucose, sometimes dangerously so. If you take Glucophage, a diabetes pill, talk to your health care provider about drinking.

Vitamins and minerals

If you eat a variety of foods chosen mostly from the bottom two levels of the pyramid (at least 1200 calories) and your blood glucose is controlled, you probably don’t need vitamin and mineral supplements. However, there’s no harm in building in a bit of security with a daily multi-vitamin and mineral supplement that offers 100% of the Daily Values. Your health care provider may recommend supplements if you have difficulty getting all you need from foods. For instance, you might need them if you are a strict vegetarian, are on a weight-reducing meal plan that is 1200 calories or less per day, are pregnant or breastfeeding, or have certain short- or long-term illnesses. Ask your health care team any questions you may have about vitamin and mineral supplements.

Credit: Diabetes Meal Planning Made Easy 2^nd Edition, Hope S. Warshaw, MMSc, RD, CDE.

What To Eat When You Have Diabetes: Part 1

2008-02-26T22:11:00.000-08:00

Protein
Only about 10-20% of your calories should come from protein. Protein is found mainly in meats, poultry, seafood, and dairy foods. Starches, vegetables, and fruits also contain small amounts of protein. Unfortunately, most Americans eat more animal protein (for example, meats and dairy foods) than nonanimal protein (for example, grains and vegetables). People with diabetes don’t need any more or any less protein than the general public.

Fat and carbohydrate
If 10-20% of your calories come from protein, then you can divide the remaining 80-90% between the two other main sources of calories – fat and carbohydrate. In general, 20-40% of calories might come from fat and 40-60% from carbohydrates.

Fat
Fat is divided into three types depending on its structure: saturated, polyunsaturated, and monounsaturated. Examples of the three types are:

1. Saturated – meats and whole milk dairy foods

2. Polyunsaturated – corn and soybean oil

3. Monounsaturated – canola and olive oil

The guidelines strongly recommend keeping saturated fat to less than 10% of your calories. That means limiting animal protein and whole milk dairy foods. Likewise, try to keep polyunsaturated fat to less than 10% of your calories. Monounsaturated fats, however, might help lower blood cholesterol and raise the good cholesterol – high density lipoproteins (HDL). That’s why it is recommended that you get at least 15% of your fat from monounsaturated fats, such as canola or olive oil, olives, or peanuts.

Carbohydrates
Foods that contain carbohydrates are starches (breads, cereals, potatoes, and grains), sugary foods, sweets, fruits, dairy foods, and vegetables. Foods in several of these categories – starches, fruits, fat-free dairy foods, and vegetables – are among the healthiest foods you can eat. Sugars are in this list with starches because they are carbohydrates too. Sugars and sweets do not raise blood glucose any faster than do starches or any other form of carbohydrates. That was startling news back in 1994 for people with diabetes. The 1994 nutrition recommendations say that it is more important for people with diabetes to eat the same amount of carbohydrate at the same meal day after day than to worry about the source of the carbohydrate. All carbohydrates raise blood glucose about the same. Whether you eat 15g of carbohydrate from seven LifeSavers or 15g of carbohydrate from 1/2 cup of pasta, you blood glucose will rise about the same.

Other things will affect how quickly different carbohydrates raise your blood glucose: whether the food is raw or cooked, the size of your serving, how much protein and fat are in the meal, how quickly you eat, what your blood glucose is at the time of the meal, and how much and what type of insulin or diabetes pills are in your body.

Credit: Diabetes Meal Planning Made Easy 2^nd Edition, Hope S. Warshaw, MMSc, RD, CDE.

Diabetes Diet: Avoid Sugary Foods

2008-02-26T21:06:00.000-08:00

The first principle of eating well as a person with diabetes is to avoid foods and ingredients that, soon after they are swallowed, cause the blood glucose levels to rise steeply, and need a big surge of insulin to deal with the rise. These foods are defined as having a high ‘glycaemic index’ (glyc = glucose, aemic = in the blood). Your diabetes care team member responsible for looking after what you are eating, probably the dietician or the nurse, will have a comprehensive list of foods with a high glycaemic index. Suffice it to say here that these are mainly foods containing glucose, sugar or honey.

Some of these foods, because they taste sweet, are obvious. Jam, marmalade, honey, sweets, chocolate, fruit squashes, tinned or preserved fruits, cakes, baked goods of any sort, all have a high glycaemic index. But be careful about any prepared food. Look at the label and check if sugar or glucose features high on the list of ingredients or ‘nutritional information’ section. You may be surprised to learn that baked beans, well known to be high in fiber (7.7g of fiber per 207g serving) are even higher in sugar (12.4g per 207g serving). That doesn’t mean you shouldn’t eat baked beans, but at least, when you are taking your whole day’s food intake into account, remember the contribution that baked beans make to your carbohydrate intake, and be prepared to adjust your treatment accordingly.

People with diabetes who decide to cut out sweet foods can take comfort that it isn’t socially unacceptable these days not to finish meal with a dessert. It isn’t as difficult to organize as, say, a diet for people with celiac disease due to gluten allergy, or people with peanut allergy, or vegans. I’ve found, too, that, when someone tries to push sweet or a cake on me, if I explain that I have a little trouble with sugar it is perfectly acceptable, and the pressure disappears.

Another plus point about eating healthy in Type 1 diabetes is that there is hardly ever any need to count calories. Once you have got used to your new eating habits, it is fairly easy to know how much, and what, to eat to fit with your usual insulin dose. It comes with experience and training, and soon is second nature, much like learning to ride bicycle as a child.

HOW TO COPE SUCCESSFULLY WITH DIABETES, Dr. Tom Smith

How Much Fat To Eat?

2008-02-26T20:17:00.001-08:00

When it comes to fat, your first goal is probably going to be to eat less. When you lower the amount of fat, you automatically lower saturated fat and cholesterol. It is best to work with a dietitian to design a meal plan to fit the foods you like, your schedule, and your diabetes goals.

For starters, here’s how to figure the amount of fat to eat using the example of 30% of your calories from fat on a 2000-calorie meal plan.

Total number of calories: 2000 calories

To find 30 percent of 2000 calories, multiple by 30% or 0.3: 2000 X 0.3 = 600 calories from fat.

There are 9 calories in a gram of fat. So to find how many grams of fat in 600 calories, divide by 9. 600 ÷ 9 = 67g of fat.

To figure how many grams of saturated fat to eat:

Multiply 2000 calories by 10% or 0.1: 2000 X 0.1 = 200 calories from saturated fat

(This is part of the 600 calories you figured above.)

Divide this number by 9. 200 ÷ 9 = 22g of saturated fat.

So you can eat 67g of fat for the day, and 22g of that number can come from saturated fat.

Credit: Diabetes Meal Planning Made Easy 2^nd Edition, Hope S. Warshaw, MMSc, RD, CDE.

Type 2 Diabetes: A Metabolic Disorder

2008-02-22T11:01:00.000-08:00

Unlike people with type 1 diabetes, people with type 2 diabetes produce insulin. However, the insulin they produce either is not enough or doesn't work properly in the body. When there isn't enough insulin, or the insulin is not used as it should be, glucose can't get into the body's cells.

Type 2 diabetes is most often seen in overweight men and women over forty years of age. Until recently, type 2 diabetes was known as adult-onset diabetes, because it was unheard of in children. But in the past decade, researchers have seen an alarming rise in the numbers of overweight and obese children and teenagers who have the disease.

Type 2 diabetes can be a gateway to several other life-threatening conditions. Chief among them is the heightened risk of developing coronary artery disease (CAD). CAD is the leading cause of death among people with diabetes. When you have uncontrolled high blood sugar from diabetes, it can do systemic damage to your body. Over the years, it can lead to heart attacks and strokes at an early age, blindness foot and leg amputations, and kidney failure.

Type 1 Diabetes: An Immune Disorder

2008-02-22T10:49:00.000-08:00

Type 1 diabetes, formally known as juvenile or insulin-dependent diabetes, occurs when the pancreas is unable to produce insulin. It usually begins in childhood or young childhood and lasts throughout a diabetic's life. Type 1 accounts for about 10 percent of all diabetes cases.

Type 1 diabetes is caused by destruction of the beta cells in the pancreas that are responsible for the secretion of insulin. it is believed to be, at least initially, an autoimmune disease triggered by a toxin or virus. This evernt prompts the body's immune system to attack the pancreas. The beta cells of the pancreas are so damaged in the attack that they are no longer able to produce insulin.

Initial signs of type 1 diabetes include extreme thirst and hunger, unexplained weight loss, frequent copious urination, blurred vision, fatigue, and chronic infections. In a crisis situation, the onset of type 1 diabetes may cause convulsions, confusion, slurred speech, fruity-smelling breath, and unconsciousness.

Type 1 diabetes can only be controlled by the use of injected insulin and daily food monitoring. It is not curable, but careful management allows diabetics to live normal lives.

Diabetes: A Problem With Food

2008-02-22T09:55:00.000-08:00

Diabetes is a disease that impairs your body's ability to use food efficiently. The hormone insulin, which is produced in the pancreas, helps your body change food into energy. Diabetes occurs when one of two conditions exists: either your pancreas fails to make insulin, or your body cannot properly use the insulin it does make.

To understand why insulin is important, it helps to know more about how food is used for energy. Your body is made up of millions of cells. To make energy, these cells need food in a very simple form. Much of the food you eat is broken down into a simple sugar called glucose. Glucose provides the energy you need for daily activities.

When you eat, your pancreas releases insulin into the bloodstream, which helps to break down and absorb glucose, fatty acid, and amino acid. If your pancreas does not produce insulin, or if your body can't properly employ it, the foods you eat can't be metabolized. When you produce insulin but do not react to it, the resulting condition is called insulin resistance. This is common in many obese individuals as their bodies begin to age. You need to produce more and more insulin to less effect. Eventually, excess glucose collects in the blood, instead of being used for energy or stored ass fat. That's why diabetes have high blood sugar. If there is too much glucose in your blood, it can't be processed by the kidneys and is excreted in your urine. The proper term for the disease, diabetes mellitus, means literally "flowing with honey," referring to the amount of sugar excreted in the urine. In days gone by, before glucose tests and urine strips, intrepid physicians would often taste the patient's urine for a characteristic sweetish taste as a way to diagnose diabetes.

Diabetes is actually two different disease. Type 1 diabetes is a failure to produce insulin. Type 2 diabetes is a failure to utilize insulin, Gestational diabetes is often referred to as a third form, but it is actually linked to type 2 diabetes. Gestational diabetes is a temporary condition of insulin resistance that usually occurs halfway through a pregnancy as a result of excessive hormone production, or the inability of the pancreas to make the additional insulin that is needed. Gestational diabetes usually goes away after pregnancy, but women who have had gestational diabetes are at an increased risk for later developing type diabetes.

Most of the preventative focus is on type 2 diabetes, which accounts for the majority of cases and which can be avoided with the right diet. It is not so clear how type 1 diabetes can be prevented. However, both forms of diabetes can be more easily managed if you adhere to the diet that is right for your blood type.