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The top 20 foods for beating diabetes

What you eat can help you control and fight your diabetes. Incorporate these healthy foods

into your diet

Every time you roll your shopping cart into the supermarket, youre making a decision that goes

far beyond whether youre going to have pork or pierogies for dinner. Youre actually choosing

between being a victim and a victor. What you put in your cart goes a long way toward

determining whether youll be compromised bydiabetes orstart controlling and eventually even

beating it.

Thats why weve assembled the following list of the 20 best foods for fighting diabetes. Every

time you go to the store from now on, take this list with you and check off each item. In fact, if

your favourite store has a delivery service, sign up for it so your supplies are automatically

replenished every few weeks.

Research proves that making a few key changes to your dietsuch as eating more produce,

fewer refined carbohydrates, plenty of lean protein, and more good fathelps improve blood-

sugar control and cuts the risk of diabetes-related complications. Dont make the mistake of

thinking that one or two or even five foods on this list will transform you. You need most of

themyes, even the flaxseedbecause together they represent a new approach to eating, a

lifestyle rather than just a diet.

1. Apples
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Because they offer so many health advantages, put these at the core of your diet. Apples are

naturally low in calories, yet their high fibre content (4 grams) fills you up, battles bad

cholesterol, and blunts blood-sugar swings. Red Delicious

and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants.

Eat them whole and unpeeled for the greatest benefit, or make a quick baked apple. After

washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwave

until soft (about 4 minutes). Enjoy with yogourt and oat bran sprinkles for a nutritious dessert, or

serve over oatmeal for breakfast.

2. Avocado

Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and

helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse

insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed

avocado on sandwiches instead of mayonnaise or on bread instead of butter. To keep whats left

over from turning brown, spritz the flesh with cooking spray or coat with lemon juice and wrap

in plastic.

3. Barley

5 diabetes-friendly desserts Eat breakfast to beat diabetes 5 ways to prevent type 2 diabetes

Choosing this grain instead of white rice can reduce the rise in blood sugarafter a meal by

almost 70 per centand keep your blood sugar lower and steadier for hours. Thats because the

soluble fibre and other compounds in barley dramatically slow the digestion and absorption of

the carbohydrate. Even brown rice cant compare. Add barley to soups, serve it as a side dish, or

make it the basis for a stir-fry or casserole. Pearled, hulled, or quick-cooking varieties are all

crackling good choices.

4. Beans
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When menu planning, think bean cuisine at least twice a week. The soluble fibre in all types of

beans (from chickpeas to kidney beans to even edamame) puts a lid on high blood sugar. And

because theyre rich in protein, beans can stand in for meat in main dishes. Just watch the sodium

content. Always rinse canned beans before using. To save time cooking beans, invest in a

pressure cooker. Soaked beans are tender in just 10 to 15 minutes.

6. Berries

Think of them as natures M&Ms: sweet, convenient, colourful, and satisfying. Berries are full of

fibre and antioxidants. The red and blue varieties also contain natural plant compounds called

anthocyanins. Scientists believe these may help lower blood sugar by boosting insulin

production. Put some in an easy-to-grab location or freeze a handful to suck on or use as ice

cubes.

Sponsored link: Berry Simple Smoothie from Splenda

7. Broccoli

Hey, dont make that face.Broccoli is filling, fibrous, and full of antioxidants (including a days

worth of vitamin C in one serving). Its also rich in chromium, which plays an important role in

long-term blood sugar control. If you dont already love it, either hide it in soups, pasta dishes,

and casseroles, or saut it with garlic, soy sauce, and mustard, or dark sesame oil (or any

combination thereof) for a taste youll fall for.

8. Carrots

Dont believe what you hear aboutcarrots rapidly raising blood sugar. While the type of sugar

they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely

low. Thats good news because carrots are one of natures richest sources of beta-carotene,

which is linked to a lower risk of diabetes and better blood-sugar control. Sick of raw sticks?

Make some fries by slicing carrots into thin strips, scattering on a baking sheet, and flavouring

with olive oil, salt and pepper. Roast at 400F (200C) for 40 minutes. Who needs McDonalds?

9. Chicken or turkey
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These meats can be high-fat disasters or perfectly healthy fare. It all depends on the cut and how

its prepared. Breast meat, whether ground or whole, is always lower in fat than dark meat such

as thighs and drumsticks. Never eat the skin because of its high saturated fat content, and when

buying ground turkey, make sure the package says ground turkey breast. Otherwise, you may as

well be eating hamburger. And need we remind you, the Colonel is not your friend. (Why are

you eating anything that comes in a bucket anyway?) If you stick to these rules, youll enjoy a

nice, low-calorie dose of sustaining protein. No time to cook? Pick up a rotisserie chicken.

12. Flaxseed

No, this is not something you fill the bird feeders with come winter. Rather, these shiny brown

seeds hit the diabetes trifecta: Theyre rich in protein, fibre, and good fats similar to the kind

found in fish. Theyre also a source of magnesium, a mineral thats key to blood-sugar control

because it helps cells use insulin. Ground flaxseed spoils quickly, so buy whole seeds in bulk,

keep in the fridge, and grind as needed. Sprinkle on cereal, yogourt, or ice cream or blend into

meat loaf, meatballs, burgers, pancakes, and breads. It works in just about anythingincluding

bird feeders.

13. Milk and yogurt

Both are rich in protein and calcium, which studies show may help people lose weight. And diets

that include plenty of dairy may fight insulin resistance, a core problem behind diabetes. Go low-

fat or fat-free, though. If you dont like the taste of skim milk, try 1 percent. Its a little thicker

and creamier than skim. Likewise, reduced-fat Greek-style yogurt tends to taste richer than its

Canadian counterparts because of how its made. Drizzle with honey and imagine youre on the

Mediterranean.

14. Nuts

Because of their high fibre and protein content, nuts are slow burning foods that are friendly to

blood sugar. And even though they contain a lot of fat, its that healthful monounsaturated kind

again. Roasting really brings out the flavour of nuts and makes them a great addition to fall soups
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and entres. Just spread shelled nuts on a cooking sheet and bake at 300F (150C) for 7 to 10

minutes.

15. Seeds

Like nuts, seeds of all typespumpkin, sunflower, sesameare filled with good fats, protein,

and fibre that work together to keep blood sugar low and stave off heart disease. Theyre also a

natural source of cholesterol-lowering sterols, the same compounds added to some cholesterol-

lowering margarines. Fill an empty Altoids mint tin with your favourite unsalted seeds and stash

it in your purse or pocket in case of snack emergencies. Or tell the waiter to hold the croutons on

your Caesar and substitute pumpkin or sunflower seeds instead.

16. Oatmeal

Ever wonder why oatmeal is so good for you? Its because its loaded with soluble fibre which,

when mixed with water, forms a paste. Just as it sticks to your bowl, it also forms a gummy

barrier between the digestive enzymes in your stomach and the starch molecules in your meal. So

it takes longer for your body to convert the carbs youve eaten into blood sugar. Dont like

oatmeal in the morning? Buy oat flour and use it as a thickener in autumn stews, casseroles, and

soups. Or add ground oatmeal (not the instant kind) to muffin, pancake, or waffle batters. You

wont even know its there.

17. Olive oil

This stuff is liquid gold. In fact, it contains an anti-inflammatory component so strong that

researchers liken it to aspirin. This may be one reason why people who follow a Mediterranean

dieta traditional way of eating that emphasizes olive oil along with produce, whole grains, and

lean meathave such low rates of heart disease and diabetes, both of which are linked with

inflammation. Unlike butter, the good fat in olive oil wont increase insulin resistance and may

even help reverse it. A touch of olive oil also slows digestion, so your meal is less likely to spike

your glucose. Dribble it on salads, baked potatoes, pastajust about anything.

18. Peanut butter
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One study found that eating peanut butter dampens the appetite for up to 2 hours longer than a

low-fibre, high-carb snack, making this childhood favourite a grown-up weight-loss ally. The

monounsaturated fats in PB also help control blood sugar. Looking for a new way to enjoy it?

Try raw or steamed veggies with this peanut dip: Bring 2/3 cup water to boil in a saucepan, stir

in 1/3 cup creamy PB, 1 clove minced garlic, 2 teaspoons fresh-grated ginger, 2 medium

chopped scallions, 2 tablespoons of brown sugar, 2 tablespoons of soy sauce, and a dash of chili

powder. Simmer 2 minutes, remove from heat, and stir in 1 tablespoon of lemon juice. Wait until

it cools, then start dipping!

19. Whole-grain bread

Eating white bread is practically like eating table sugar when it comes to raising blood sugar. So

if you eat a lot of it (and this includes bagels), simply switching to whole grain may improve

your sensitivity to insulin. In one study of nearly 1,000 men and women, the higher their intake

of whole grains, the greater their insulin sensitivity and blood-sugar stability. Dont mistake any

old brown bread, or even multigrain, for whole grain. Ifit doesnt have the word whole in the

first ingredient, dont buy it. And look for the coarsest bread you can find; the coarseness will

slow digestion.

Best Choices Worst Choices

Whole-grain flours, such as whole wheat White flour


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flour

Whole grains, such as brown rice Processed grains, such as white rice

Cereals containing whole-grain ingredients

and little added sugar

Cereals with little whole grain and lots of

sugar

Whole-grain bread White bread

Baked potato or baked steak fries French fries

Whole-grain flour or corn tortillas Fried white-flour tortillas

Supplements to increase WBC count quickly

To fight with moderate leukopenia I can recommend an effective complex of supplements, that

increase the leukocytes count ( especially neutrophils ) in the blood:

Vitamins of group B. B vitamins may help to increase the leukocytes count. Just as inthe case of red blood cells count reducing it's necessary to take a multivitamin complex

that contains 400 micrograms of folic acid and from 50 to 100 mg each of the other B

vitamins in one capsule. As already mentioned the B vitamins are water soluble, are

easily derived and do not accumulate in the body. Therefore, an overdose of B vitamins is

almost impossible.

Bee Pollen. Pollen is rich in high-molecular substances such as nucleic acids, which canstimulate the production of white blood cells. Pollen contains large quantities of all

essential and nonessential amino acids. 24% of the pollen is a protein that contains all 10

essential amino acids. The additional supply of amino acids have a positive effect on

hemopoiesis in general and in particular on the formation of white blood cells. Besides

pollen is the source of almost all known vitamins. Therefore, pollen may also stimulate

erythropoiesis and increase hemoglobin levels.

Brewers Yeast. High quality supplements it is dried and inactive yeast. They have ahigh nucleic acid count. Brewer's Yeast rich in protein and vitamins B. Yeasts also

contain large amounts of polysaccharides with immunomodulating properties. These

include polysaccharide such as beta-glucan. Beta-glucan has the ability to recover the


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white blood cells count and also red blood cells count and even platelets count.

Moreover, he is able to significantly reduce the adverse effects of chemotherapeutic

drugs and radiation on the processes of hematopoiesis in bone marrow. Through of all

these features the Brewer's Yeast can stimulate leucopoiesis. Polysaccharides, including

beta-glucan, and other substances with immunomodulatory properties found not only in

yeast, but also in other mushrooms - such as reishi, shiitake and maitake. It should be

noted that algae and in particular Spirulina or Chlorella also contains beta-glucan, and

therefore can not only enhance erythropoiesis, but also increase the leukocytes count.

Some companies produce beta-glucan as a separate supplement. In case of insufficient

effectiveness of this supplements complex it is possible to change its composition by

replacing or adding some components. This you can read in an article on "How to

increase the platelets count".

Studies about the effect of food on leucopoiesis was not conducted. Therefore, in thisissue has to rely on logic and experience. In this article was described the supplements,

which promote increase the leukocytes count in the blood. However, these supplements

are essentially at the same time is a food. For example, bee pollen. Many companies

produce pollen, not only in the form of capsules, but also sell it in the form of dried

whole granules. If you have an possibility to buy fresh, not dried whole granules of

pollen, it will be the best option, since this pollen is most helpful. I can't not say about the

other bee products - Royal Jelly. Royal jelly also contains a large amount of nucleic acids

and stimulates leucopoiesis. Of food can often find honey with royal jelly. This kind of

honey will be very useful during chemotherapy. Some companies produce fresh royal

jelly or in the tablets. The second example is mushrooms. As has already been a talking

companies produce mushrooms extracts, such as Brewer's Yeast, reishi, shiitake and

maitake. But mushrooms are also a foodstuff. Mushrooms are rich in polysaccharides,

many of which are immunomodulators and stimulants leucopoiesis. So it would be useful

to eat mushrooms.

If you have a leucopenia, it is believed, that will be helpful to eat a caviar. Is this reallytrue and what products are also useful? If you know someone who is ill with gout you

probably know that he must comply antigout diet, and you don't know, then you know it's

now. The fact that people suffering from gout should avoid foods from your diet with


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high content of purines and purines are components of nucleic acids. And as you already

know that nucleic acids can stimulate leucopoiesis, then products are harmful for gout

will be useful for leukopenia. What are these foods? Meat, fish, meat soups, liver,

kidneys, brains, of course caviar, as well as beans and cauliflower. So there is some logic,

that patients with leukopenia eat caviar. The downside here might be that most of the

above are products of animal origin and contain unfortunately quite a lot of cholesterol,

even caviar. By the way mushrooms are also rich in purines, but do not contain

cholesterol course.

As mentioned earlier stimulating effect on leucopoiesis have some polysaccharides suchas beta-glucan. It will be useful to include in your diet these products. By the way, quite

useful in increasing white blood cells count can be non-alcoholic beer, which is known

made with using of yeast. In addition to mushrooms and algae a large amount of beta-

glucan also contains many grains such as oats and barley and to a lesser extent rye and

wheat. Barley can be put in first place on the content of beta-glucan, and therefore to

raise the leukocytes count the brew of barley can be quite effective. To make it, you need

a half cup of barley to pour with two liters of water and boil until half of it. The brew can

be sweeten with honey or add some salt - as you like.

White blood cells are your body's front line battalion. The white cells, as part of yourimmune system, make you fight infection by killing viruses. Several types of nutrients

increase your white blood cell count and help you stay healthy. If you are constantly

getting sick and suspect you are not getting the nutrition you need, speak to your doctor

for advice.

Vitamin A Vitamin A increases the number of white blood cells in your body and is essential to

normal immune function. The vitamin is also an antioxidant that keeps you healthy by

fighting free-radicals, molecules that cause stress to your cells, which can lead to

premature aging. The Food and Nutrition Board's recommendations for this nutrient

range from 300 to 500 micrograms in children under 8 years old, and 700 to 900

micrograms for children and adults over the age of 9 years. Breastfeeding women should

boost their intake of vitamin A to 1,300 micrograms daily to keep their white blood cell

count at appropriate levels. Food sources of vitamin A include milk, sweet potatoes,


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carrots, broccoli, dark leafy greens such as kale, cantaloupe, eggs and butter. Generally,

most foods that are orange or dark green in color contain vitamin A.

advertisement Vitamin C Bulk up on vitamin C to increase both the production and function of white blood cells.

The vitamin is readily available in a number of fruits and vegetables, including citrus

fruits, potatoes, broccoli, bell peppers and strawberries. Adults should consume between

75 and 90 milligrams of vitamin C daily for optimum health; children ages three to 18

should get between 25 and 65 milligrams based on age. Refrain from taking more than

200 milligrams of the vitamin daily, cautions pediatrician Dr. William Sears. Your body

cannot store vitamin C in the long term and excretes excess nutrients through urination.

Selenium Selenium is a nutrient that increases white blood cell count and activates your cancer-

fighting cells to fight against illness. You do not need large amounts of selenium to

stimulate your immune system; infants and toddler recommendations range from 15 to 20

micrograms daily, and older children need 30 to 40 micrograms. Adults should consume

approximately 55 micrograms of selenium daily. A number of meats and fish, including

shrimp, salmon beef, chicken and crabmeat, contain the mineral. Brown rice, walnuts,

whole wheat bread and milk are vegetarian sources of the nutrient.

Zinc Zinc not only boosts your white blood cell count, but also helps the cells work more

aggressively to rid your body of illness. Zinc is found in a variety of nuts and beans,

including almonds, cashews, peanuts, baked beans and chick peas. Beef, oysters, pork,

poultry, milk and cheddar cheese are additional food sources of zinc. Adults should

consume between 8 and 12 milligrams daily based on gender and pregnancy status.

Sustain good immune function in children through 2 to 8 milligrams of zinc each day.

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