Beans: The Superfood

As a diabetic, many people simply assume they have to either stop or reduce the amount of carbohydrates in their diet. This is true – to a point. What they need to eliminate is the simple carbohydrates found in foods such as white bread, white rice and white pasta. What they can, and definitely should, eat is food that provides complex carbohydrates. One such “superfood” is the bean!

Beans provide a generous amount of soluble fiber. This is very beneficial in managing diabetes since it helps to regulate blood sugar levels by slowing down the absorption rate of sugar entering the bloodstream. Dietary fiber intake also helps to lower blood pressure and the LDL cholesterol. A healthy amount of fiber in a person’s diet will help them to lose weight, and this is also very important when battling diabetes.

The reason beans are considered so-called superfoods, is that they also provide lots of protein. ½ cup of cooked beans offers the same amount of protein as an ounce of meat, without the all the saturated fat. Beans also contain an excellent amount of potassium, which can protect a diabetic against heart disease, hypertension and stroke.

So, black beans, navy beans, kidney beans and lima beans, truly live up to their name of a superfood. A diet for diabetics should include beans, and if you are looking for ways to incorporate beans into your diet, consider making a 15-bean soup. This soup is easy, tasty and very healthy.

Medical Nutrition Therapy

Once diagnosed with type 2 Diabetes, creating a healthy eating plan with a nutritionist is very important. Managing diabetes through diet, exercise and careful monitoring of your blood glucose levels, will allow you to live a long and healthy life.  Your nutritionist will be able to teach you what a diet for diabetics is and what it is not. Your new eating plan can be incorporated into your family’s eating plan and everyone will be eating healthier!

MNT or medical nutrition therapy is simply eating more nutritious foods, less processed foods all in more manageable amounts at appropriate times. This diet for diabetics is low in fat and calories and emphasizes fruits, vegetables and whole grains, which everyone should be eating.

Making these healthy choices will help keep your blood sugar levels in check and keep you from suffering more serious chronic developments such as kidney and heart damage.

Healthy carbohydrates, fiber rich foods and fish, which is great for your heart, are all foods that should be incorporated into your diet. Understanding good fats versus saturated fats and trans fats along with how to limit cholesterol is part of the knowledge that you and your family will gain.

All this creates a plan that should be manageable and make you much more healthy. It will be saving your life and potentially the lives of your family. With that in mind, you are sure to make it a success.

Essential Fatty Acids Primer

There are two essential fatty acids (EFAs) that are critical to human health, yet are not produced within the body and must come from our food sources. Modern research has shown that these two fatty acids, known as Omega-3 and Omega-6 fatty acids, should be balanced in the body at a ratio of 1:4 for optimum health.

Omega-6 fatty acids’ main component is linolenic acid, which is a precursor to many physiologically active molecules in the body. It is found in vegetable and nut oils, and the typical human diet obtains enough of this fatty acid because it is so pervasive in the food supply.

Omega-3 fatty acids are sometimes called “fish oils” because of their occurrence in fish such as salmon and tuna. However, they are also found in other seafood such as algae and krill, and in some nuts such as flax seeds. Omega-3s have become popular since the American Heart Association recommended eating at least two servings a week of fatty fish containing these essential fatty acids. The typical American diet is often lacking in the foods in which omega-3s are found.

Increasing omega-3 consumption may also help in managing diabetes. They have been shown to lower triglyceride and apoproteins levels, and increase HDL (good) cholesterol. They also help stimulate blood circulation and can lower blood pressure. Please check with your doctor before taking these powerful oils as part of your  diabetes care regimen, as they can increase fasting blood sugar levels and interact with some prescription drugs.

Diabetes and Cholesterol

Cholesterol is a substance present in every cell of our bodies and is needed to make and manage hormones, vitamins and aid digestion. Although it is found in certain foods the body creates its own supply, which is found in two different forms, known as high-density and low-density lipoproteins, and carries it in the bloodstream. A high amount of low-density lipoproteins can increase the risk of heart disease and is commonly found in sufferers of diabetes.

The most effective group of drugs for regulating cholesterol are known as Statins and these can help diabetics reduce their chances of future coronary complications, especially when coupled with a healthy, active lifestyle and a diet low in saturated fats. Usually taken once daily, Statins slow down the body’s natural production of cholesterol and increase the liver’s capacity to clean up excess supply.

High cholesterol is common among diabetes sufferers, especially in later life and can lead to heart attacks and strokes, accounting for more than 60% of diabetes related deaths, so the use of Statins has become widespread among those affected by the disease.

A recent report on the use of Statins also indicated an unexpected benefit for people with diabetes taking the drug, with research indicating that it can also help prevent the leg and foot infections known to afflict many sufferers. Staff at the George Washington University Medical Center reported that patients taking Statins had a near 20% lower incidence of serious leg and foot infection, prompting a new study into the drugs effects.

By far the most successful way for diabetics to prevent the risk of heart disease is through a healthy diet and regular exercise program. Staying active and eating the right foods, such as fresh fruit and fiber, helps to naturally lower cholesterol levels in the body and reduce the chance of a heart attack or stroke.