Foods to Help You Feel Better. 6 ways to add mood-boosting foods to your diet. Find patient medical information for MORINGA on WebMD including its uses, effectiveness, side effects and safety, interactions, user ratings and products that have it. Anna Hunt, Staff Waking Times Acai (ah-sigh-ee) is an all natural energy berry tasting like a unique blend of berries and chocolate. Considered as one of the most nutritious food today, the acai. 52 of the Healthiest Superfoods You Need In Your Diet. These nutrient-packed foods can help you fight disease, feel more energetic and even lose weight. Superfoods for Diabetics That You Can Add to Your Diet. By Dr. Mercola. As of 2. American population had type 2 diabetes, and as much as 3. This suggests about HALF of all American adults are either pre- diabetic or diabetic. At least 2. 0 percent of the population in every U. S. That said, being skinny is not a blanket assurance of health. Recent research suggests one- third of normal- weight adults may also be pre- diabetic without knowing it. Children are also getting fatter and unhealthier. According to recent research, 7 million children in the U. S. In 2. 00. 3, 1. Great Britain were diagnosed with pre- diabetes. That number had tripled by 2. As noted by BBC News,6 . Statistics such as these point to two very important facts. Optimal Sun Exposure Required for Health and Diabetes. You may have the perfect diet but if you have failed to optimize your exposure to the sun and assiduously avoid blue light from artificial sources, not just at night but all day, then you will likely be challenged to achieve high level health. Why? It's a very complex explanation, but the end summary is that it helps to optimize your mitochondrial function. Please also review my recent article on using indoor sunglasses to minimize your exposure to blue light from artificial lights. They only need to be used when the lights are on and you are indoors, even in the daytime. Most people think they are only for night time use but this is incorrect. Additionally, establishing an optimal circadian rhythm is important, so going outside, ideally barefoot, shortly after waking up and close to sunrise, exposing your eyes to natural sunlight for three to five minutes, is an important health practice. If you have a night job, please consider changing your job as it is seriously damaging your health. Additionally, it would be ideal to get one to three hours of unfiltered sunlight (not through a window or sunglasses) every day and expose as much skin as you can. Understanding the Cause of Type 2 Diabetes. Conventional medicine has type 2 diabetes pegged as a problem with blood sugar rather than the underlying problem of improper insulin and leptin signaling. The reality is that diabetes is a disease rooted in insulin resistance, and perhaps more importantly, a malfunction of leptin signaling, caused by chronically elevated insulin and leptin levels. This is why treating type 2 diabetes with insulin does not resolve the problem. What's worse, this treatment actually exacerbates it, and can lead to the development of type 1 (insulin dependent) diabetes — an autoimmune disease in which your immune system destroys the insulin- producing cells of your pancreas, resulting in an inability to produce any significant insulin. If left untreated, this condition will ultimately cause death from a hyperglycemic coma. Lifestyle choices are the best strategies to controlling your blood sugar, reducing your risk of diabetes and preventing secondary health problems from the condition. Historically, the rise in diabetes was prompted by a flawed nutritional and exercise program initiated by the now- refuted Seven Countries Study. The study, published in the 1. Ancel Keys, Ph. D., sparked an increase in the quantity of net carbohydrates recommended in your diet and a severe reduction in healthy fats. This imbalance affects your cellular resistance to the hormones insulin, leptin and ghrelin. This cellular resistance is the real foundation to problems with diabetes — not high blood sugar, which is a symptom, not the cause. Diabetics Need to Rigorously Avoid High- Carb Diets Most of the food people eat these days is skewing their metabolism toward insulin resistance, metabolic syndrome and type 2 diabetes. Most Americans are burning glucose as their primary fuel, which elevates blood sugar and promotes insulin resistance and inhibits your body's ability to access and burn body fat — hence, the connection between obesity and diabetes. Healthy fat, meanwhile, is a far preferable sort of fuel, as it burns far more efficiently than carbs. The good news is that insulin resistance, metabolic syndrome and type 2 diabetes can all be resolved through proper nutrition and exercise. One of the most important dietary recommendations is to limit net carbs (total carbohydrates minus fiber) and protein, replacing them with higher amounts of high quality healthy fats. One of the most efficient way to train your body to use fat for fuel is to remove sugars and starches from your diet. The reason why low- net carb diets work so well for diabetics is because it helps you shift out of this nonfiber carb- based metabolism that depends on elevated insulin levels to drive blood sugar into cells and use carbs for fuel. Track Your Net Carbs. The most important number to keep track of is your net carbs. This is calculated by subtracting the amount of fiber in grams from your daily total of carbohydrates in grams. The resulting number is your net carbs. A key way of preventing diabetes is to keep your net carbs below 5. The only way you'll know how many total carbs, fiber and net carbs you eat is to keep a food diary. The simplest way of doing this is to use an online nutrition tracker. You need not do this forever, only as long as it takes for your body to remember how to burn fat as your primary fuel. This can be a few weeks to a few months. Once your body shifts, you can increase your healthy net carbs based on your activity level. But be careful initially as you may be surprised at how quickly sandwich bread, pasta, soda, cookies and cakes add up — sometimes to over 3. This high carb level increases your resistance to insulin and malfunction of leptin, increasing your risk of diabetes. There are a number of trackers available, but my first choice is Cronometer. Mercola. That's my revision of the basic Cronometer tracker, and it's already set to default to calculate macronutrient levels based on a healthy high- fat, low- carb diet to get you into nutritional ketosis. With these basic guidelines in place, following are nine . Fatty Fish Low in Mercury. One of the most important foods for diabetes is seafood, as it provides the essential animal- based omega- 3 fat docosahexaenoic acid (DHA) from a food source. DHA is vitally important as it is the only fat we know of that allows your body to take advantage of the photoelectric effect, the one that Einstein received his Noble Prize for. It converts the photons from the sun into DC electric current (electrons), which help fuel your mitochondria. Optimal levels of DHA are one of the most important nutritional interventions that you can choose to make. If you haven't already checked your omega- 3 index test to confirm your levels are adequate, I would strongly encourage you to do so. That said, as levels of pollution have increased, you have to be very choosy about which types of seafood you eat. Most major waterways in the world are contaminated with mercury, heavy metals and chemicals like dioxins, PCBs and other agricultural chemicals. If you're not careful, the toxic effects from the pollutants in the fish will outweigh the benefits of the omega- 3 fats. Here are some important factors to consider. For example, researchers warn that farmed salmon may be one of the most toxic foods in the world, thanks to toxins found in the feed. Levels of omega- 3 fats may also be reduced by as much as 5. Avocado. Avocado (which is actually a fruit, not a vegetable) is a great source of healthy fat, fiber and about 2. As noted by Medical News Today. Eating fat slows the digestion of carbohydrates, which helps to keep blood sugar levels more stable. Avocado is high in fiber too, with half a fruit containing 6 to 7 grams . Use avocado instead of mayonnaise in chicken or egg salad. Seeds (Sunflower, Black Sesame, Black Cumin, Pumpkin and Chia)Magnesium is a very important nutrient that many are deficient in. Lack of magnesium may raise your risk of insulin resistance, as it plays an important role in carbohydrate and glucose metabolism. Besides that, your body needs magnesium for more than 3. As noted by Medical News Today: 1. Clinical studies have shown improvement in insulin sensitivity with magnesium intake between 3. Researchers were also able to show that low magnesium levels resulted in impaired insulin secretion and lower insulin sensitivity. Additionally, although most of us are overloaded on unhealthy industrially processed omega 6 oils, we clearly need some, and unprocessed seeds are a terrific source. Packed with antioxidants and immune- boosting components, black cumin has even been shown to have potent anti- cancer activity. Studies have also shown black cumin can help prevent both type 1 and type 2 diabetes. In one study, black cumin (nigella sativa) improved glucose tolerance as efficiently as metformin. Pumpkin seed butter can be made at home; simply blend whole, raw pumpkin seeds in a food processor until smooth. Just 1 ounce of chia seeds provides 1. Add them to smoothies and salads. Other foods high in magnesium. Avocados also contain magnesium. Fiber and Digestive- Resistant Carbs. Diabetics also need to mind their fiber intake. Research. 15 shows that people with high intakes of dietary fiber not only have a significantly lower risk of obesity and diabetes, but also a lower risk of coronary heart disease, stroke, hypertension and gastrointestinal ailments. Importantly, higher fiber intake has been shown to improve glycemia, leptin and insulin sensitivity in non- diabetic and diabetic individuals alike. The best sources of fiber in your diet come from whole foods and include the following. Aim for about 5. 0 grams of fiber per 1,0. Never use pre- ground as it is oxidized and damaged. This refers to low- viscous dietary fibers that resist digestion in the small intestine and slowly ferment in your large intestine. Here, resistant starches act as prebiotics, feeding healthy bacteria. Since they're indigestible, resistant starches do not result in blood sugar spikes.
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