The HEALTHIEST Foods For DIABETES

Dangers Of Diabetes:

The healthiest foods for diabetics to eat. If you want to keep your  blood sugars under control,  it's important to eat healthier,  nutrient dense foods every day. Junk foods are high in processed  carbohydrates and refined sugars,   which cause inflammation and  insulin resistance in your cells. High blood sugars from diabetes can also  damage your blood vessels and organs over time,

Leading to heart disease,  nerve damage, kidney disease, Eye disorders, poor circulation  and many other problems. In this post I will share with  you a list of the top 10 healthy   foods to help control diabetes  and reverse insulin resistance. Just my usual reminder, this post is for educational purposes only,   so do speak to your doctor if  you have any medical problems.

1. Eggs:

1. Eggs 0. 6g Carbs, Per Egg Pasture raised eggs contain all  the building blocks of life and   are some of the healthiest sources  of complete protein for diabetics. Eating 2-4 eggs on a daily basis to  replace sugary snacks and sweets,   can help your cells become  more sensitive to insulin, In order to keep your blood sugars under control. Eggs also provide Vitamin B12 and B6,   which help to protect your nerves  against damage (diabetic neuropathy).

2. Swiss Chard:

2. Swiss Chard 3. 5g Net Carbs, Per Cup Leafy green vegetables are rich  in soluble fiber, phytonutrients,   vitamins and minerals which can help  to lower blood sugars naturally. I recommend eating a daily salad  with lots of mixed vegetables and   leafy greens and add some Swiss Chard  to help lower inflammation in your body. Swiss chard is rich in lutein & zeaxanthin,   two powerful antioxidants which support healthy  eyes, and to prevent diabetic retinopathy. Alternatively you can add this to your soups and  casseroles to get more potassium into your diet.

3. Strawberries:

3. Strawberries 9g Net Carbs, Per Cup In order to reverse insulin resistance  and lower your blood sugars, it's important to cut back on carbohydrates, like  sweets, breads, pastries, biscuits, sugar etc… Start eating a small serving of low  glycaemic berries after your evening meal,   such as raspberries, blueberries,  strawberries or blackberries. These lower glycaemic fruits help  to satisfy sugar cravings naturally,   without the large blood sugar spike. Berries are also rich in polyphenols and ellagic  acid which can reduce the risk of cancer. If your finding this information  helpful so far, please tap the like,   subscribe and turn all notifications on to  stay updated with health and nutrition tips.

4. Red Meats:

4. Red Meats 0 Carbs Avoid eating processed meats as much as possible, and choose high quality, grass fed animal  meats such as beef, lamb and liver. These are essential blood building  sources of protein that are rich   in bioavailable iron and vitamin B12. Red meats are rich in conjugated  linoleic acid (CLA) which helps   diabetics to manage their weight, by  supporting fat loss and muscle gains. CLA from red meat is also a powerful  antioxidant which improves insulin   sensitivity and protects the heart  against damage from high blood sugars.

5. Cinnamon:

5. Cinnamon 2. 2g Net Carbs Per TSP Cinnamon is a diabetics best friend,  as this spice has been shown in   studies to be as powerful as the drug  'metformin' for lowering blood sugars, It's recommended to add 1/2 teaspoon of cinnamon  to your morning coffee, sprinkle it over your food or steep cinnamon sticks to make a herbal tea. Make sure to choose organic Ceylon  cinnamon rather than cassia,   as this contains more phytonutrients and  natural chemicals (cinnemaldehyde & MHCP) Studies show cinnamon helps to improve  insulin sensitivity in the cells,   support the beta cells of the pancreas  also lower blood fats (triglycerides).

6. Seeds:

6. Seeds (4g Net Carbs per 1/4 Cup) Diabetics are prone to suffering from  nerve pain in the feet and hands,   swelling, poor circulation and anxiety. Organic seeds including sunflower,  sesame, flax and pumpkin seeds are   excellent sources of Vitamin B1, which helps  to prevent these diabetic complications. Vitamin B1 in seeds helps to protect  coating (myelin) around your nerves   and brain against high blood sugar damage. I recommend chopping up your seeds and mixing   them with sugar free (stevia) dark  chocolate which contains 70% cacao. 7. Wild Salmon 0. 1g Carbs Per 3oz

7. Wild Salmon:

When you become diabetic, it's very  important to eat anti-inflammatory   foods to reduce inflammation  caused by high blood sugars. Wild salmon, sardines, mackerel, herring,   anchovies and shellfish are excellent  sources of omega 3-fatty acids, Which naturally lower inflammation  and improve the health of your brain. Make sure to avoid the farmed fish however  as these contain toxic antibiotics,   synthetic food colouring agents and are fed a  very poor diet, making them low in nutrients. 8. Avocados & Olive Oil 0-4g Carbs

8. Avocados & Olive Oil:

One of the most powerful ways to keep  your blood sugars in the normal range   is include more healthy fats into your diet. Avocados are one of the most  nutrient dense foods in the world,   and are rich in monounsaturated fats which  provide fuel and energy to your cells. They are also rich in potassium, magnesium and  Avocatin B, all of which improve hormone balance,   insulin resistance and help your  body metabolise and burn fat. Similarly, extra virgin olive oil is one of  the healthiest cooking ingredients. It's loaded   with anti-inflammatory chemicals  like oleocanthal and oleuropein which can get rid of pain, swelling, joint pain,  inflammation and improve the health of your liver.

9. Nutritional Yeast:

9. Nutritional Yeast 3 Carbs Per TSP When you have high blood sugars, your body uses  up more B-vitamins to help metabolise the sugar. This can leave you depleted, causing weakness,   tiredness and it can even trigger  anxiety and mood disorders. Start consuming 1-2 tablespoons of  unfortified nutritional yeast daily. This is rich in the B-Vitamin complex  and will help to fix your metabolism,   protect your nerves, lower cortisol  (stress), and support heathy weight loss.

10. Sauerkraut:

10. Sauerkraut 0. 1g Net Carbs, Per 1oz Sauerkraut is a form of fermented  cabbage and is one of the richest   sources of Vitamin C and probiotics in the world. You can eat this 2-3 times per week to boost  the amount of friendly bacteria in your body,   helping to support gut health and  lower your blood sugars naturally. It's very easy to digest for those with  digestive problems like acid reflux,   ibs, crohn's, diverticulitis etc. . The prebiotic fiber will feed the  cells in your colon to heal any damage. I also recommend eating kimchi, kefir and pickles. Please make sure that any fermented  foods you purchase are unpasteurized.

11. Other Powerful Foods:

11. Other Powerful Foods To protect yourself from glycation,  oxidative stress and inflammation caused by diabetes you should also include  some of the following foods into your diet.

1. Turmeric (Curcumin) The golden turmeric  spice can be used in curries to support the   cells that make insulin in your pancreas.

2. Fenugreek (Saponins): Fenugreek seeds   can be steeped in water to help your body  to tolerate glucose and sugar properly.

3. Red Onions (Quercetin): Contain quercetin  which also helps to control blood sugars   and protect your heart, kidneys and nerves.

4. Green Tea (EGCG): A phytonutrient called EGCG   found in green tea also helps the beta cells in  your pancreas to produce more sensitive insulin.

5. Bitter Melon: This fruit is used fresh and  in supplements as its rich in phytonutrients   that can prevent glycation in diabetics

 6. Garlic (Allicin): Eating raw garlic   supplies allicin, a sulphur compound that  can prevent glycation and also keep your   immune system strong against infections 

7. Red Cabbage (Cyanidin). Red cabbage is   rich in a pigment called cyanidins which again  prevents sticky proteins forming in the blood

8. Coriander (Coriandrin) and  finally start adding some fresh   coriander to your salads and meats as it  too helps to improve blood sugar levels. It’s very important when organising  your healthy diet plan for diabetes,   to avoid the cheap conventional meats and  farmed fish which a pumped full of hormones,   antibiotics and are fed GMO grains You want to choose high quality grass fed  and grass finished meats, wild caught fish,   pasture raised eggs and dairy produce. (Where you possibly can)

How To Reverse Insulin Resistance:

Reversing Insulin Resistance If your goal is to reverse insulin resistance,   there are some simple tricks  and techniques that you can use.

1. Perform intermittent fasting at least 2-4 days  per week. Eat all of your calories and food in   a shorter window of time. You can do this in a 5  hour window, and allow your body 19 hours to fast. Fasting makes your cells  more sensitive to insulin,   allowing more energy, fat and fuel to be  burned which can also aid in weight loss. Fasting also stimulates autophagy, your  bodies way of cleaning out damaged cells,   recycling them to build new healthy parts.

2. Take a daily supplement of chromium  picolinate at a dosage of 500mcg per   day. This trace mineral has been shown in  studies to reduce the need for diabetes   medication as it naturally helps to lower  blood sugar, insulin and triglycerides.

3. Keep your stress levels low,   because stress hormones (cortisol &  adrenaline) can raise your blood sugars. Taking long walks in nature, getting more  sleep and deep breathing exercise can all   be used to minimise stress,  which helps balance hormones.

4. Start mixing 1tbsp of apple cider vinegar and   drinking it in a glass of water twice  per day, 30 minutes before your meal. This drink naturally lowers the glycaemic  effect of your food by up to 35%,   helping to keep your blood  sugars stable after you eat.

5. Avoid all starchy, sugary and  processed carbohydrates like bread,   soda drinks, cereal, pasta, rice,  biscuits, potatoes, soda, doughnuts   etc. . These foods raise your insulin  and blood sugars (high glycaemic) Replace them with the foods listed in  this video, paying close attention to   eating more cruciferous vegetables  rich in potassium & magnesium.

6. Drink at least 1 litre of a good  quality mineral water each day,   as diabetics often suffer from excessive  thirst. Choose a bottled variety from a   natural source rich in minerals  to support your blood sugars. 6 Vitamins To STOP Diabetes COMPLICATIONS Thank you so much for Reading my post today,   and as always I wish you great  health, wealth and happiness.