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Here I would love to share with you our travels and adventures as international mushroom consultants. MEMOIRS about husband Pieter Vedder, who was a SCIENTIFIC PIONEER in Mushroom Cultivation Education. His practical handbook is in 8 languages and is called the MUSHROOM BIBLE: https://mariettesbacktobasics.blogspot.com/2020/08/modern-mushroom-growing-2020-harvesting.html

Sunday, October 5, 2014

{10 Best Foods for Diabetes and Blood Sugar}

Today I love to share some very healthy foods with you, especially good for Diabetes and for all of us concerned with Blood Sugar levels. So here are the 10 Best Foods for Diabetes and Blood Sugar
10 Great Foods for Diabetes and Blood Sugar ←click for link
The Power of Food
Some foods have a bigger impact on your blood sugar than others. Knowing which ones are the best for keeping blood sugar levels steady is especially important when you have diabetes, but it's a good idea for everyone. Your dietary goal is to choose foods that help keep your blood sugar level on an even keel. That typically means whole, minimally processed foods. Here are 10 of the best foods that stabilize -- or even lower -- your blood sugar so you can better manage your diabetes.
Load Up on Spinach
Looking for a diabetes-friendly food? Follow Popeye's example. Spinach, kale, chard, and other leafy greens are loaded with vitamins, such as folate; minerals, such as magnesium; a range of phytonutrients; and insoluble fiber -- all of which have virtually no impact on your blood sugar level. Mark Hyman, MD, author of The Blood Sugar Solution (Little, Brown and Company), calls leafy greens 'free foods,' which means you should eat as many of them as you can. Bonus: The fiber in leafy greens will slow absorption of any carbohydrates (e.g. potatoes or bread) they're paired with, resulting in a healthier and overall glycemic load.
Go Nuts
Nuts of all sorts -- walnuts, pecans, take your choice! -- are great for controlling blood sugar. Despite their diminutive size, nuts are power packages of protein, unsaturated (healthy) fat, and fiber. Those three factors have a positive impact on blood sugar levels. In a recent study, participants who ate 2 ½ ounces of nuts daily had an 8% decrease in their A1c levels. Keep in mind that nuts also pack plenty of calories. Your best bet is to substitute nuts for high-carbohydrate foods, such as croutons or pretzels. Sprinkle them on yogurt and salads, or nibble them for a snack.
Open a Can of Sardines
When you have diabetes, you want to land fish on your plate, especially fatty, cold-water fish. Sardines and other small, fatty fish are high in essential omega-3 fatty acids that our bodies can only get from the food we eat. Sardines and other omega-3 rich fish help in a couple of ways: They're a great soure of fat and protein to slow absorption of blood sugars, and they help protect your cardiovascular system, which irregular blood sugar fluctuations that can come with diabetes can damage. The healthy fat in sardines is good for your brain, too, and may help fend off Alzheimer's disease and dementia.
Dip Into Hummus
Hummus, a Middle Eastern specialty, is a great addition to a diabetes-friendly plate. The fiber and protein in chickpeas -- 12 grams of dietary fiber and 15 grams of protein per cup -- help regulate the absorption of the sugars from the starch so your blood sugar stays on an even keel. The healthy fats from the tahini (made from ground sesame seeds) and olive oil slows the absorption of sugars even more. Pair your hummus with vegetables and whole-grain crackers for an even greater effect.
 
Try Chia Seeds
High in protein, fiber and omega-3s, chia seeds are a nutritional powerhouse. The flour made from these nutty seeds is a great addition to a diabetes-friendly kitchen. 'It actually lowers blood sugar due to the fiber and omega-3 fatty acid content,' says Amy Jamieson-Petonic, RD, spokesperson for the Academy of Nutrition and Dietetics and director of coaching at Cleveland Clinic. And chia seeds may help reduce belly fat -- the kind that contributes to insulin resistance. Substitute a quarter of your regular flour with chia flour (and experiment with higher ratios) in just about any baked good. Order the flour online, find it at health-food stores, or grind chia seeds in a food processor.
Sprinkle on Cinnamon
If you have diabetes, be sure there's cinnamon in your spice rack. Studies have shown that as little as a teaspoon of cinnamon a day may significantly decrease fasting blood glucose levels and increase insulin sensitivity. There are lots of ways to add more cinnamon to your diet. Sprinkle some in your coffee, stir it into your morning oatmeal, or add it to rubs for chicken or fish.
Love Your Lentils
Lentils are smart legumes when managing your blood sugar. They contain a good amount of starch (normally a no-no when managing blood sugar), which gives them a satisfying, hearty creaminess. Lentils are also packed with both soluble and insoluble dietary fiber. Soluble fiber turns into a gel-like consistency during digestion, which slows absorption of the sugar molecules in the starch. Insoluble fiber passes through the digestive tract without 'registering' as a carbohydrate, while slowing down he whole digestive process so you stay satisfied and your blood sugar remains steady.
Make Room for Quinoa
Quinoa is a super grain for many reasons: It's the one of the few non-animal proteins that's considered a 'complete protein' in that it has all of the essential amino acids your body needs to build protein molecules. Plus, quinoa is a whole grain with germ, endosperm, and bran intact, bringing a host of nutrients and healthy fat to the mix. Even better, all those benefits come with very little impact on your blood sugar level. A half-cup of cooked quinoa ranks just under 10 (that's low!) on the glycemic load scale. It's easy to add quinoa to meals. Try using it in place of white rice as a side.
Switch to Whole-Grain Pasta
Think comforting bowls of pasta are off the menu because you have diabetes? Think again. 'Whole-grain pastas are a great source of B vitamins and fiber, and reduce inflammation in the blood vessels,' says Jamieson-Petonic. However, this food does come with a couple of warning flags. First, overcooking pasta raises its glycemic load (follow the package directions and pull the pasta off the heat when it's al dente). Second, beware of portion size. A good bet is to pair ½ to 1 cup of cooked pasta with a bevy of vegetables and a bit of lean protein and healthy fat for a dish that's easy on your blood sugar.
Drizzle on Extra-Virgin Olive Oil
When you savor the peppery zing of extra-virgin olive oil, you're tasting powerful antioxidants. The phytonutrients that bring the bite also have an anti-inflammatory effect on your body. That helps protect and repair the cardiovascular system, which constant fluctuations in blood sugar can damage. Olive oil is also incredibly versatile. It's appropriate for anything from salads to sautés. Best of all, it slows absorption of the carbohydrates it's paired with for a healthier glycemic load overall.

Related link:
{CHIA for Iron Boost and Good for Blood Sugar Level} | previous post by me
{Tuscan Red Quinoa Salad - Whole Foods Sarasota FL}  | previous post by me
Sugar: The Bitter Truth | A very informative video with LOTS of information

36 comments:

  1. Dearest Mariette, both my husband and myself are diabetics
    Great Post. Love. love love it.

    ReplyDelete
    Replies
    1. Dearest Munir,
      Well, I'm glad that you found it helpful and it really does make a difference! My blood work came back looking perfect last week Thursday so I love to share my food stories with you.
      Hugs and happy weekend.
      Mariette

      Delete
  2. Dear Mariette,

    Great post and thanks for sharing.
    We eat healthy too and enjoy all this food.
    Good to hear that your blood work came back looking great.
    Hope you are having a happy weekend
    hugs
    Carolyn

    ReplyDelete
    Replies
    1. Dearest Carolyn,
      It is important to eat healthy and mainly by preparing meals ourselves!
      Wishing you a happy and sunny weekend.
      Hugs,
      Mariette

      Delete
  3. Hello Mariette, You are right about the importance of general nutrition, whether or not one has diabetes or another specific illness. Ironically, several of the items listed here are high in oxalates, which many people need to avoid.
    --Jim

    ReplyDelete
    Replies
    1. Dearest Jim,
      If only most people would prepare their own food, that way they know what goes in it and by selecting lots of fresh vegetables and fruits we do ourselves a tremendous favor.
      Wishing you a happy weekend and sending you best regards!
      Mariette

      Delete
  4. I must be healthy because I eat all of those foods. I am so glad it helps keep your blood sugars under control.

    ReplyDelete
    Replies
    1. Dearest Kay,
      Glad you already eat like that and yes, I am very happy with my health condition right now. When we understand a little more about certain ingredients, we can adjust for the better.
      Happy weekend to you and hugs!
      Mariette

      Delete
  5. Liebe Mariette,

    das ist ein wertvoller Post mit guten Tipps.
    Alles Liebe
    Elisabeth

    ReplyDelete
    Replies
    1. Liebe Elisabeth,
      Ja je alter wir werden, je mehr wir wissen sollen über unser Essen... Es macht einen riesen Unterschied.
      Liebe Grüsse,
      Mariette

      Delete
  6. so gesund und auch noch so lecker gemacht -

    danke dir -

    liebe Grüße und ein wundervolles Wochenende -

    Ruth

    ReplyDelete
    Replies
    1. Liebe Ruth,
      Ja genau, gesund kann auch noch sehr lecker sein.
      Ganz liebe Grüsse und ein schönes, sonniges Wochenende.
      Mariette

      Delete
  7. You are such an inspiration! Carl sees his physician Monday afternoon, he has drops in glucose often enough we have to figure things out. He has already cut the Glimiperide in half. My sister is diabetic and had problems with that drug. She is now on Metformin and Januvia and doing well. Everything else going well. Have a lovely weekend!

    ReplyDelete
    Replies
    1. Dearest Helen,
      Thank you and as it works for me, I love to share things. Glad that Carl managed to come halfway down on his medication as they often can cause side effects. Your sister too is lucky for having found the right balance!
      Enjoy your first Octoberweekend and hope you get some sunshine, as we do here.
      Hugs,
      Mariette

      Delete
  8. grazie per tutti questi suggerimenti preziosi!!!!! ti auguro un sereno fine settimana e ti abbraccio Lory

    ReplyDelete
    Replies
    1. Cara Lory,
      Tutti dovremmo cercare di vivere sano e allontanarsi da tutti i dolci e aggiungere più frutta e verdura fresca. Possiamo imparare tanto al giorno d'oggi; Basta iniziare a viverla.
      Felice nuova settimana a voi.
      Baci,
      Mariette

      Delete
  9. This is a great information! My husband is more aware of healthy food than me and he gets spinach, whole grain pasta/bread instead of white, olive oil, etc. I didn't know quinoa until he got it from a store. We sometimes eat it instead of rice as mentioned in this post. I like its light texture. This post as well as many others here inspire me to eat more healthy!

    ReplyDelete
    Replies
    1. Dearest Tamago,
      It sure does make a difference and I did start using up all things in our pantry and only will buy healthy things from now on. Let's hope we can maintain better health by doing so!
      Sending you hugs and best wishes for your recovery.
      Mariette

      Delete
  10. Dear Mariette,what a helpful post!
    Glad your blood work came back looking great!
    I eat most of those foods!Thank you for sharing!
    Have a lovely weekend!Hugs!
    Dimi...

    ReplyDelete
    Replies
    1. Dearest Dimi,
      It did help me a lot so it might also help others. It is not that dramatic to change into this healthy lifestyle and the rewards are big! Yes, I was feeling mighty proud when I got the results from my blood work.
      You in Greece have also plenty of vegetables and fruits at hand; enjoy them.
      Hugs and happy new week!
      Mariette

      Delete
  11. Oh, I like spinach and try to take as much as leafy greens,Dearest Mariette;
    These healthy food sure must be the secret for your to condition stay stabilized. And great information for everyone, please take care of yourself, my friend.

    Sending Lots of Love and Hugs from Japan to my Dear friend in America, xoxo Miyako*

    ReplyDelete
    Replies
    1. Dearest Miyako,
      Sure in Japan you also got access to plenty of leafy greens and very healthy vegetables and fruits.Yes, my condition has become more stable and I feel a lot better; together with drinking plenty of water! You both also take care and wishing you a lovely new week full of new discoveries to share with all of us!
      Hugs and love,
      Mariette

      Delete
  12. This is a great post my friend, my nephew is a diabetic since a very young age, very helpful post sweetie....

    Hug So~
    Mari

    ReplyDelete
    Replies
    1. Dearest Mari,
      For most of us this will work well and especially those affected with any form of diabetes. Fall is a great season for preparing wholesome meals and live very healthy.
      Great new week to you.
      Hugs,
      Mariette

      Delete
  13. Dearest Mariette,
    Thank you very much Dear Mariette! The resulting of helthier and overall glycemic loal best of nut and plenty of calories nuts deiy high carbohydrate foods.
    Fatty fish are good healthy fat our BRAIN Alzheimer's disease and demenria in better in architecture because of enhanced spatial skills.
    Hugs and Love to you!
    Michiko

    ReplyDelete
    Replies
    1. Dearest Michiko,
      Yes for all of us and for you and me this works very well. With our afternoon tea we always take unsalted nuts and I add a rice cake as I am getting hungry again since I do burn my calories fast.
      Hope you will be able to enjoy a lovely new week ahead, with sunshine coming your way.
      Hugs and lots of love to you,
      Mariette

      Delete
  14. My goodness Mariette!
    You are making me feel so hungry all at once!!
    And just the foods I love, especially nuts, salad and olive oil, and....
    Stop!!! I am only an hour from lunch!! LOL!!!!
    Brilliant idea to share all this with us, so many eat junk!
    Hugs and enjoy your sunday!

    ReplyDelete
    Replies
    1. Dearest Noushka,
      Glad this shows a lot of your favorite foods. We never have eaten junk or fast food. Neither pre-prepared foods that you only have to heat in the microwave. More work to cook it yourself but so much healthier!
      Hugs and happy new week!
      Mariette

      Delete
  15. Bedankt Mariette, altijd goed om te weten!
    Fijne zondag!
    Nicole

    ReplyDelete
    Replies
    1. Beste Nicole,
      Jazeker, het kan niet vaak genoeg gezegd worden hoe belangrijk het is om gezond te eten en ook om te begrijpen wát goed is voor ons.
      Liefs en fijne week.
      Mariette

      Delete
  16. Liebe Mariette,

    ich befasse mich schon seit vielen Jahren u.a. mit Ernährungsforschung und wir ernähren uns fast ebenso lang vegetarisch. Da hat Diabetes kaum eine Chance, es sei denn, man wäre "Pudding-Vegetarier", denn das gibt es auch. ;-)
    Vor allem das zu viele Essen hat stark um sich gegriffen und die Fehlernährung, aber das weißt Du ja auch alles.

    Zu viel - tierisches - Eiweiß ist übrigens auch nicht gesund, auch wenn das heute häufig propagiert wird. Solch einseitige Ernährung rächt sich in der Regel irgendwann.

    Manche ist es zu aufwändig, Sachen wie Hummus, Linsen etc. zuzubereiten. Eine Pizza ist mal eben schnell bestellt oder das eingefrorene Fertiggericht aus dem Supermarkt, das nur in der Mikrowelle fix aufgetaut werden muß. ;-)

    Ich mag gern Linsen und wir bereiten sie auch öfter, ebenso Hirse, Buchweizen, überhaupt alle "alten" Getreide, auch Dinkel, Grünkern, aber auch Bulgur ... Manche vertragen Linsen allerdings nicht, wie meine Mutti. Da kann man dann leider nichts machen.

    Bei uns kommen auch nur hochwertige kaltgepresse Öle auf den Tisch. Nur das Beste vom Besten kann bei der Ernährung gerade gut genug sein!

    Liebe Grüße
    Sara

    ReplyDelete
    Replies
    1. Liebe Sara,
      Ja solange wir geistlich verstehen was wichtig ist für uns als Nahrung, so sollen wir es auch selber zubereiten. Ich habe immer gerne gekocht und es lohnt sich wie du auch erfahren hast. Ja, wenn man mit verschiedene Generationen zusammen essen möchte, da muss man ja schon sich nach einander richten; schade das deine Mutti die Linsen nicht mehr vertragen kann. Ich mag sie auch sehr gerne.
      Ganz liebe Grüsse,
      Mariette

      Delete
  17. Dearest Mariette,
    You are so right about healthy food and we at home very often eat 8 out of the 10 you show us.
    I now have to buy chia seeds and quinoa and start eating them also! (By the way, my daughter went to a big party yesterday evening and there were lots of quinoa salads which she enjoyed very much!). We also use to check our sugar level very often as we fear we are on a pre-diabete phasis (98 to 104).
    Many hugs to you!

    ReplyDelete
    Replies
    1. Dearest Marie-Anne,
      It is so worthwhile for paying attenton to our sugar intake. Refined sugar is no longer in use in our kitchen and it works as my blood work came back looking great. Also for my kidneys, some improvement, as that goes hand in hand. We try to age gracefully and add a few more years with eating as healthy as possible.
      Sending you hugs,
      Mariette

      Delete
  18. Great info even if you don't have diabetes!

    ReplyDelete
    Replies
    1. Dearest Deborah,
      It is healthy for everyone and also for the non diabetes or pre-diabetes!
      Hugs,
      Mariette

      Delete

Thanks for your visit and comment.

Mariette...

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