Type 1 Diabetes Diet: Health and Disease Prevention - 5 Diabetes superfoods. Diabetes superfoods. Superfoods are foods that benefit your health beyond providing calories or fats, protein, or carbohydrates. Superfoods may be particularly rich in types of vitamins or other nutrients that are uniquely beneficial for people with type 1 diabetes. Superfoods are the opposite of diet restrictions - you can eat superfoods abundantly. Fiber is a superfood because it brings down the glycemic load of any meal, increases a feeling of fullness (satiety), and stabilizes bloods sugar. A recent study demonstrated that fiber not only helps reduce cardiovascular risk among people with type 1 diabetes, it also reduces inflammation. Furthermore, oat fiber is beneficial in lowering LDL cholesterol. Good sources of soluble fiber includeberries,flax and chia seed,oatmeal,apples and pears,lentils, andpeas. Sardines are a type 1 diabetes superfood because sardines are a great source of anti- inflammatory omega 3 fatty acids. So, do I just need to consider the GI Index of each food? No, because low GI may be very high in fat. Furthermore, different factors may affect the GI Index of foods. Learn about the glycemic index and if it can help you manage diabetes. The glycemic index or GI ranks carbohydrates according to their effect on blood glucose levels. The lower the GI, the slower the rise in blood glucose levels will be. Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates. Eating low-glycemic foods is one tool to help keep your diabetes under control. The glycemic index is a rating system for foods that contain carbohydrate. The current state of diabetes care in the United States health system shows the inability of existing recommendations to control the epidemic of diabetes, the failure. Sardines are also low on the food chain, not at risk for overfishing or habitat destruction, and are unlikely to be heavily contaminated with mercury or PCBs. Enjoy them fresh with marinara or canned in monounsaturated olive oil on crackers. Vinegar is best consumed as vinaigrette dressing on your salad, but it has beneficial effects no matter how you enjoy it. Vinegar, or acetic acid, slows gastric emptying, which has several beneficial effects for people with type 1 diabetes. This slows the glucose release into the blood stream, thereby allowing for a small, steady insulin response instead of a large insulin surge. Vinegar also increases satiety, so if you enjoy salad with vinaigrette as your first course, you are less likely to overeat during the main course. Cinnamon has been proven to lower blood glucose in humans, including people with type 1 diabetes. Cinnamon lowers both fasting and after meals (postprandial) glucose. It has been studied in a number of trials and systematic reviews. Cinnamon also is high in polyphenols which help prevent complications of diabetes. Berries are a surprise diabetes superfood. Even though they are sweet- tasting, berries have a well- balanced glycemic load of fiber to fructose. This means the benefits outweigh the harms of the added fructose and sugars. The dark pigments that give berries their color are high in polyphenols which have high antioxidant activity. The more colorful the foods we eat, the more polyphenols we get. What about drinking alcohol and type 1 diabetes? For most people with type 1 diabetes, the same guidelines for moderate alcohol consumption apply as they do to everyone. Research shows that one alcoholic drink per day for women and two a day for men reduces cardiovascular risk, and doesn't have a negative impact on diabetes. However, alcohol can lower blood sugar so it is important to be aware of hypoglycemia and to check blood sugar levels before having an alcoholic drink. Having food with your alcoholic drink will help minimize the risk for hypoglycemia. It is also important to know that hypoglycemia symptoms often mimic those of intoxication. It is a good idea to wear a diabetes alert bracelet so that people know to offer food if you demonstrate hypoglycemic symptoms. It is also important to remember that mixed alcoholic drinks and cocktails (i. These drinks will increase blood sugar. REFERENCES: 1. University of Oxford.< https: //www. Chungchunlam SM., et al. Feb; 6. 9(2): 1. 79- 8. Diabetes Care Journal. Supplement 1 S1. 20- S1. Jul; 6. 8(7): 7. 67- 7. Nov 1; 3(6): 1. 22. May; 3. 2(5): 9. 59- 6. Oberg EB, Bradley RD, Allen J, Mc. Crory MA. 2. 01. 1 Aug; 1. Fish Faceoff: Wild Salmon vs. Sep- Oct; 1. 1(5): 4. Diabetes Research and Action Education Foundation. Cinnamon and Diabetes. Feb 1; 1. 61(3): 2. Type 2 diabetes mellitus and diet (Beyond the Basics). Apr 1. 3, 2. 01. 5< http: //www. Medically Reviewed by a Doctor on 1. How to Use the Glycemic Index. Some foods can make your blood sugar shoot up very fast. That's because carbohydrates like refined sugars and bread are easier for your body to change into glucose, the sugar your body uses for energy, than more slowly digested carbs like those in vegetables and whole grains. Eat a lot of those easy carbohydrates and you'll have a hard time controlling your blood sugar, even with insulin and diabetesmedications. The glycemic index gives you a way to tell slower- acting . It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers. The smaller the number, the less impact the food has on your blood sugar. Low (good)5. 6- 6. Medium. 70 or higher = High (bad)Look for the glycemic index on the labels of packaged foods. You can also find glycemic index lists for common foods on the Internet. Harvard University has one with more than 1. Or ask your dietitian or nutrition counselor. Foods that are close to how they're found in nature tend to have a lower glycemic index than refined and processed foods. Glycemic Index Can Change. That number is a starting point on paper. It could be different on your plate, depending on several things. Preparation. Fat, fiber, and acid (such as lemon juice or vinegar) lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be. Ripeness. The glycemic index of fruits like bananas goes up as they ripen. Other foods eaten at the same time. Bring down the overall glycemic index of a meal by combining a high- glycemic index food with foods that have lower ones. Your age, how active you are, and how fast you digest food also affect how your body reacts to carbs. If you have a diabetes complication called gastroparesis, which delays your stomach from emptying, your body will absorb food much more slowly. Continued. The Bigger Picture: Glycemic Load and a Good Diet. The glycemic index shouldn't be the only thing you consider when making choices about what to eat. The fact a food has a low glycemic index doesn't mean it's super- healthy, or that you should eat a lot of it. Calories, vitamins, and minerals are still important. For example, potato chips have a lower glycemic index than oatmeal and about the same as green peas. But oatmeal and green peas have more nutrients. Portion sizes matter, too. The more of whatever kind of carbs you eat, the more they'll affect your blood sugar. That's what the glycemic load tells you. It's a number you may see along with the glycemic index in lists. Think of it as the glycemic index for a specific amount of that food. Glycemic load helps you account for both the quantity and the quality of your carbs at the same time. Less than 1. 0 is low; more than 2. For a diet with a lower glycemic load, eat: More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index. Fewer foods with a high glycemic index, like potatoes, white rice, and white bread. Less of sugary foods, including candy, cookies, cakes, and sweet drinks. You can still eat foods with a high glycemic index. Just enjoy them in smaller portions, and offset them with nutritious, low- glycemic index foods when you do. Sources. SOURCES: NIH News In Health, December 2. Academy of Nutrition and Dietetics: . Clinical Diabetes, October 2. Joslin Diabetes Center: .
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