Have you recently been diagnosed with diabetes or pre-diabetes? Or has your doctor warned you that you’re at risk? It can be scary to hear that your health’s on the line, especially if you feel helpless to do anything about it.

Here’s a scenario that may sound familiar: your doctor’s telling you how important it is to lose weight and transform your eating habits, but you’re already discouraged. After all, you’ve tried dieting in the past without success. And counting calories, measuring portion sizes, and following complicated food charts sounds like way too much work.

Small changes equal big results

Whether you’re trying to prevent or control diabetes, there is some good news. You can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight—and you don’t have to lose all your extra pounds to reap the benefits. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. It’s not too late to make a positive change, even if you’ve already developed diabetes. The bottom line is that you have more control over your health than you think.

It’s possible to eat healthfully at fast-food restaurants, even if you have diabetes. The risky choices on these menus tend to be similar (burgers as big as your head, items made with “crispy” chicken or fried fish, fries, fatty sauces and dressings, cheese, bacon, and so on). The cheat sheet below sets you on the road to Rescue. Another tip: “order” your meal before you go. Some of these Web sites let you customize a meal (subtract cheese and dressings, for example), so you’ll know exactly how many calories and how much fat and carbs your meal will contain before you hit the drive-thru window.

Myths and facts about diabetes and diet

MYTH: You must avoid sugar at all costs.

Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan or combined with exercise.

MYTH: A high-protein diet is best.

Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

MYTH: You have to cut way down on carbs.

Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.

MYTH: You’ll no longer be able to eat normally. You need special diabetic meals. Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic foods gener

Diabetes and diet tip

1: Choose high-fiber, slow-release carbs

Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—but you don’t have to avoid them. You just need to be smart about what types of carbs you eat. In general, it’s best to limit highly refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, and snack foods. Focus instead on high-fiber complex carbohydrates—also known as slow-release carbs. Slow-release carbs help keep blood sugar levels even because they are digested more slowly, thus preventing your body from producing too much insulin. They also provide lasting energy and help you stay full longer.

Choosing carbs that are packed with fiber (and don’t spike your blood sugar) Instead of… Try these high-fiber options… White rice Brown rice or wild rice White potatoes (including fries and mashed potatoes) Sweet potatoes, yams, winter squash, cauliflower mash Regular pasta Whole-wheat pasta White bread Whole-wheat or whole-grain bread Sugary breakfast cereal High-fiber breakfast cereal (Raisin Bran, etc.) Instant oatmeal Steel-cut oats or rolled oats Croissant or pastry Bran muffin

You can find glycemic index and glycemic load tables online, but you don’t have to rely on food charts in order to make smart choices. Australian chef Michael Moore has come up with an easier way to regulate the carbs you eat. He classifies foods into three broad categories: fire, water, and coal. The harder your body needs to work to break food down, the better.  Fire foods have a high GI, and are low in fiber and protein. They include “white foods” (white rice, white pasta, white bread, potatoes, most baked goods), sweets, chips, and many processed foods. They should be limited in your diet.  Water foods are free foods—meaning you can eat as many as you like. They include all vegetables and most types of fruit (fruit juice, dried fruit, and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods).  Coal foods have a low GI and are high in fiber and protein. They include nuts and seeds, lean meats, seafood, whole grains, and beans. They also include “white food” replacements such as brown rice, whole-wheat bread, and whole-wheat pasta. 8 principles of low-glycemic eating 1. Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts. 2. Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals. 3. Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes. 4. Limit concentrated sweets—including high-calorie foods with a low glycemic index, such as ice cream— to occasional treats. Reduce fruit juice to no more than one cup a day. Completely eliminate sugar-sweetened drinks. 5. Eat a healthful type of protein at most meals, such as beans, fish, or skinless chicken. 6. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods. 7. Have three meals and one or two snacks each day, and don’t skip breakfast. 8. Eat slowly and stop when full.

Diabetes and diet tip 2: Be smart about sweets

Eating for diabetes doesn’t mean eliminating sugar. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation. But maybe you have a sweet tooth and the thought of cutting back on sweets sounds almost as bad as cutting them out altogether. The good news is that cravings do go away and preferences change. As your eating habits become healthier, foods that you used to love may seem too rich or too sweet, and you may find yourself craving healthier options. How to include sweets in a diabetes-friendly diet  Hold the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal.  Add some healthy fat to your dessert. It may seem counterintuitive to pass over the low-fat or fat-free desserts in favor of their higher-fat counterparts. But fat slows down the digestive process, meaning blood sugar levels don’t spike as quickly. That doesn’t mean, however, that you should reach for the donuts. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or some nuts.  Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets and desserts cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar won’t rise as rapidly.  When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake. Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. You’ll enjoy it more, plus you’re less likely to overeat. Tricks for cutting down on sugar  Reduce how much soft drinks, soda and juice you drink. A recint study found that for each 12 oz. serving of a sugar sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. If you miss your carbonation kick, try sparkling water with a twist of lemon or lime or a splash of fruit juice. Reduce the amount of creamers and sweeteners you add to tea and coffee drinks.  Reduce the amount of sugar in recipes by ¼ to ⅓. If a recipe calls for 1 cup of sugar, for example, use ⅔ or ¾ cup instead. You can also boost sweetness with cinnamon, nutmeg, or vanilla extract.  Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.  Start with half of the dessert you normally eat, and replace the other half with fruit.

Proceed with caution when it comes to alcohol It’s easy to underestimate the amount of calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. If you’re going to drink, do so in moderation (no more than 1 drink per day for women; 2 for men), choose calorie-free drink mixers, and drink only with food. If you’re diabetic, always monitor your blood glucose, as alcohol can interfere with diabetes medication and insulin.

Diabetes and your diet tip 3: Choose fats wisely Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have enormous health benefits. But all fats are high in calories, so you should always watch your portion sizes.  Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.  Healthy fats – The best fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds. Ways to reduce unhealthy fats and add healthy fats:  Cook with olive oil instead of butter or vegetable oil.  Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey.  Instead of chips or crackers, try snacking on nuts or seeds. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.  Instead of frying, choose to grill, broil, bake, or stir-fry.  Serve fish 2 or 3 times week instead of red meat.  Add avocado to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.  When baking, use canola oil or applesauce instead of shortening or butter.  Rather than using heavy cream, make your soups creamy by adding low-fat milk thickened with flour, pureed potatoes, or reduced-fat sour cream.

Diabetes and diet tip 4: Eat regularly and keep a food diary

If you’re overweight, you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you don’t have to obsessively count calories or starve yourself to do it. When it comes to successful weight loss, research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat. Eat at regularly set times Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.  Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.  Eat regular small meals—up to 6 per day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.  Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.

What about exercise? When it comes to preventing, controlling, or reversing diabetes, you can’t afford to overlook exercise.Exercise can help your weight loss efforts, and is especially important in maintaining weight loss. There is also evidence that regular exercise can improve your insulin sensitivity even if you don’t lose weight. You don’t have to become a gym rat or adopt a gruelling fitness regimen. One of the easiest ways is to start walking for 30 minutes five or more times a week. You can also try swimming, biking, or any other moderate-intensity activities—meaning you work up a light sweat and start to breathe harder. Even house and yard work counts.

Healthy cooking and snacking means having the right foods on hand. Whether you’re preparing the evening’s dinner, fixing a brown-bag lunch, or grabbing breakfast, you can stick with your diabetes meal plan if the right foods are in the pantry or fridge.

Diabetic Food List

Foods to build a diabetic meal

Being diabetic does not mean you have to eat boring, plain or bland foods. There are many food items that are safe to eat when following a diabetic diet, foods that are also flavourful and perfect for any meal of the day. Peruse this list on line or download to print and carry in your purse to help make smart decisions every time you eat.

General Foods While following a diabetic menu may appear complicated at first, it gets easier with time. As your knowledge and understanding grows about the mechanism of diabetes in the body, food selection will be a breeze. Choose from any of these foods or food groups: Whole Grains

• Bran • Oats • Wheat – including wheat germ • Bulgur • Brown rice • Rye • Quinoa Beans and Legumes • Chickpeas • Kidney beans • Lentils • Navy beans • Soy beans • Black-eyed peas • Lima beans • Pinto beans Vegetables

• Broccoli • Cauliflower • String beans • Asparagus • Brussels sprouts • Avocado • Collards • Peppers • Radishes • Tomatoes • Turnips • Squash • Dill pickles Fruits

• Apples • Bananas • Pears • Strawberries • Blueberries • Peaches • Plums • Oranges • Tangerines Dairy • Cottage cheese • Reduced-fat milk • Reduced-fat yogurt • Reduced-fat cheeses • Reduced-fat sour cream • Sugar-free ice cream/frozen yogurt Meats and Protein

• Chicken breast • Turkey breast • Lean cut beef • Lean pork • Bacon (pork or turkey) • Sausage (pork, beef or turkey) • Eggs Fish & Shellfish • Cod • Flounder • Salmon • Tuna • Sole • Shrimp • Lobster • Clams

Combining Whole Foods In the case of vegetables and fruits, all varieties are suitable for a diabetic meal plan. Remember that the slower the digestion of the fruit or vegetable, the better. Include adequate fibre, such as eating the peel of the apple, and combine the food item with a small amount of protein and/or fat. There is much more information on this piece of the diabetic puzzle at Basics of the Diabetic Diet.

Processed Foods While whole foods are encouraged for a healthy eating plan, whether diabetic or not, it is sometimes convenient and necessary to rely on processed food products. Such items include frozen entrees, prepared salads and canned soups. The following items are popular selections:

Soups • Minestrone • Barley • Lentil • Vegetarian (with beans) • Chicken vegetable • Bouillon Prepared Salads

• Egg salad • Tuna salad • Chicken salad • Bean salad • Vegetable tossed salad Candy/Desserts • Sugar-free gelatin • Sugar-free hard candies • Sugar-free chocolate • Sugar-free gum Condiments • Sugar-free jams/jellies • Mayonnaise • Mustard • Low sugar salad dressings • Salsa • Creamer • Margarine • Butter • Vinegar Beverages

• Mineral water • Club soda • Diet soft drinks (sugar-free) • Diet drink mixes (sugar-free ice tea, lemonade, fruit juice) • Coffee • Tea

Seasonings and Herbs There are no restrictions to the amount or type of fresh or dried herbs that you can use. In fact, they are a beneficial alternative to sugar that may be missing from a recipe. Flavoured extracts, garlic, hot sauce, horseradish and Worcestershire sauce are suitable seasoning’s to use as well. If you have high blood pressure, it’s a good idea to limit your salt intake. Sugar Alternatives In addition to packaged sugar-free items listed above, create your own sweet treats with the use of the following sweeteners: • Sucralose (Splenda brand) • Aspartame (Equal brand) • Acesulfame K (Sweet One brand) • Saccharin (Sweet n Low brand) • Stevia (herb)

It is most healthful to use these sweeteners sparingly. Avoid aspartame altogether if you have phenylketonuria, as it contains phenylalanine.

Foods Diabetics Can Eat – Restaurant Foods Diabetics Can Eat

Eating out with diabetes can be stressful. Restaurants are in the business of selling food, not helping you stick to your diet — so when you’re eating out you’ll see, smell and hear about foods that you’d probably like to eat. It’s sometimes easier to stick to your meal plan when you’re eating in a more controlled environment, like your own home. Still, it is possible to eat out and not blow your diabetic diet. Here are some strategies and food suggestions for sticking to your diabetic meal plan when eating out.

Eating Out with Diabetes: Strategies

Think ahead about what you might eat before you arrive at the restaurant. If you are familiar with the menu, review it in your head and try to narrow down your options before you arrive. If you’re less familiar with the menu, see if you can find it online or call ahead to inquire about it. It’s easy to find something on a menu that you want to eat; it takes longer to find something that will both satisfy your cravings and be compliant with your meal plan. Spending some time thinking about it ahead of time should help you to make a smarter food decision in the moment. For sit-down meals, build your meal by using the plate method. First, pick your lean protein (fish or skinless chicken breast), next your vegetable, fruit, low-fat dairy and starch. When your food arrives, check that the portions match the plate method directions (1/2 your plate vegetables, 1/4 lean protein, 1/4 starch and a fruit and a low-fat dairy). If there is excess, ask for a doggie-bag and package up the excess food before you start to eat. If it isn’t already posted, request nutrient information on the menu items. It is becoming more common — even required in some cases — for restaurants to provide this information. Knowing the exact amount of calories and carbs in the menu items can help you make an informed decision about what to eat.

Eating Out with Diabetes: Food Suggestions when you’re “Out 

Pizza: see if there is a garden or house salad that you can order to eat alongside your pie. Review lists of possible vegetable toppings rather than high-fat meats. Skip the extra cheeses. Limit yourself to one large or two small slices, and choose thin-crust if it is an option (to cut the carbs). Subs: look for turkey, lean ham, or roast beef on whole grain bread. Review lists of possible vegetable toppings, and request a lot of them. Use mustard and vinegar for spreads instead of oil and mayonnaise.

Fast Food: grilled chicken pieces or sandwiches on whole grain, 100-calorie menu options, snack wraps, salads, and low-fat yogurt items are all good choices. Steer clear of fried foods and salads that have cheese or meat on them. Taco salads are usually higher in fat — opt for a baked potato and small chili instead. Ask for substitutes if they aren’t offered (eg., the apple slices instead of the French fries).

Soup/Sandwiches: watch out for the cream soups and skip the bread bowls. Look for soup/sandwich/salad combo meals. Choose broth or tomato-based soups, whole grain breads with mustard instead of mayo, and remember to ask for your salad dressing on the side. American Fare: Start off with a salad with dressing on the side, or vegetable soup. Look for grilled chicken or poached fish entrees — avoid fried and battered options. Don’t eat the skin if the chicken comes with the skin still on it. A burger without cheese and with tomato and lettuce is a good option; also look for turkey or veggie burger options. Add on 2 vegetable side dishes (eg., steamed green beans, broccoli, or spinach) and up to 3 servings of low-fat carbohydrates (eg., steamed brown rice, baked sweet potato, whole-grain bread, corn, fruit, low-fat milk). Avoid mayonnaise, cheese, “special sauces,” bacon, deep-fried foods of any kind, club sandwiches, ribs and fatty cuts of meat, french fries and gravy. Don’t be afraid to ask if foods can be steamed instead of fried, or cooked with less fat.

Italian Fare: Skip the bread basket. For appetizers, avoid bruschetta, garlic bread, antipastos that are marinated in oil, deep fried calamari, stuffed clams or mushrooms, and stuffed artichokes – instead, ask for grilled calamari, salad with the dressing on the side, or a caprese salad. Choose dishes served in a broth or tomato-based sauce rather than a cream sauce. Ask for less butter to be added to dishes like chicken picatta or chicken marsala – sauces for these dishes can have added fat. Best to also skip the heavier dishes like risotto and lasagna. The best bet for entrees at an Italian restaurant is to stick to the grilled fish and meat specials, and to ask for veggies on the side instead of pasta.

Mexican Fare: Good appetizers might include salad or black bean soup. For main courses, order grilled fajitas with beef, chicken, seafood, or the grilled fish or meat special with rice and black beans on the side. Avoid extra cheese, sour cream, fried hard taco shells and chips, nachos, chimichangas, creamy chowders, chili con carne, refried beans and fried ice cream. Asian Fare: For appetizers, choose miso, wonton or hot and sour soup, salad, edamame, or steamed dumplings. For entrees, try teriyaki chicken breast, sushi and sashimi, stir-fried beef, chicken, shrimp or tofu, and steamed rice and vegetables. Avoid fried spring rolls or dumplings, vegetables and meats, tempura, and breaded cutlets of meat. Peanut sauces also may pack more fat. Most establishments will also allow you to request that any entree be steamed (if it is usually cooked with oil), and the sauce can be served on the side. Brown rice is also usually an option.

Take Control of Your Diet:

Keep this list of diabetic friendly foods on hand as you adjust to your diet. You may be surprised to find just how many good foods are still enjoyable as you watch your blood sugar and food intake. The Diabetes Food Pyramid The following suggestions are for a diabetic diet plan based on the Diabetes Food Pyramid. They are offered as a guideline. As such, they are not a replacement for professional medical advice. Please talk with your care provider to determine if this style of eating is appropriate for your specific needs. Grains and Starches Providing the greatest source of carbohydrates, foods in this group include breads, rice, pastas and starchy vegetables like potatoes, peas and corn. Choose 6-11 servings per day. Approximate serving sizes are: • 1 piece of bread • 1 small tortilla • 1/3 cup of pasta • 1/3 cup of rice • 3/4 cup dry cereal • 1/2 cup cooked cereal • 1/2 cup of starchy vegetables or beans Vegetables Vegetables are naturally low in fat and rich in vitamins and minerals. Exceptional vegetables for diabetics are those with high mineral, low sugar content. Try to include recipes that have a variety of leafy vegetables like lettuce, spinach, Swiss chard and cabbage. Broccoli, cauliflower, brussel sprouts, tomatoes, and cucumbers are also great choices. Eat 3-5 servings of these vegetables per day. A serving is: • 1 cup raw vegetables • 1/2 cup cooked vegetables Fruit Fruit, like grains and starchy vegetables also contain carbohydrates. They have plenty of vitamins, minerals, and fiber, but can be loaded with natural sugars. Be sure to eat small portions throughout the day, rather than consuming your entire daily allotted servings all at once. Two to four servings of fruit is the suggested amount per day A fruit serving is: • 1 small fresh fruit • 2 tablespoons of dried fruit • 1 cup of fresh diced fruit • 1/2 cup canned fruit • 1 1/4 cup of whole strawberries Milk Milk products like yogurt and cheese contain a lot of protein and calcium as well as many other vitamins. They may also contain a lot of fat. Choose only 2-3 servings per day, preferably reduced fat varieties. A milk serving is: • 1 cup non-fat or low-fat milk • 3/4 cup whole milk • 1 cup of yogurt Meat and Proteins The meat group includes all poultry and seafood as well as beef, chicken, eggs, tofu, and peanut butter. Meat and meat substitutes provide protein and fat. Divide the servings among meals to equal 4-6 ounces of meat per day. 1 oz of meat equals: • 1 egg • 1 tablespoon of peanut butter • 1/2 cup tofu • 1 piece of bacon Fats and Sugars, Including Alcohol This group includes most of the pre-packaged snack foods like potato chips and crackers, as well as sugar treats like candy and cookies. We all know they aren’t as nutritious as fruits and vegetables and usually contain an exceptional amount of sugar. These foods are treats! Consumption should be minimal and servings small. A small treat size is considered: • 1/2 cup ice cream or frozen yogurt • 1 small cupcake • 2 small cookies • 1 5 oz glass of wine • 1 12 oz beer

Foods that Lower Blood Sugar:

Along with a regular exercise routine, there are many foods that lower blood sugar. Incorporating these foods into your daily diet could significantly lower your risk of diabetes, and for those who have already been diagnosed with this disease, these foods can help you keep your blood sugar level more regulated. Foods that lower blood sugar are typically “low-gylcemic”, meaning they are digested more slowly. The following is a list of foods that are typically associated with lowering blood sugar. Remember to eat these in moderation, however. Portion sizes also play a role in lowering blood sugar.

• Water-Drinking at least eight glasses of water per day will help your body digest the food you eat.

• Avocado-This is a great source of fiber.

• Sweet potatoes-While you should avoid white potatoes, sweet potatoes contain powerful antioxidants.

• Nuts-Nuts are an excellent between-meals snack. Good nut choices include almonds, Brazils, cashews, macadamias, peanuts, pecans, and walnuts.

• Fruit-While some fruits contain high levels of sugar, there are other fruits which help to lower blood sugar levels. Cherries are low in calories and high in fiber, and they fight heart disease and diabetes. Lemons are another healthy choice. Their high acidic levels can lower the glycemic index of your food, and they are a great source for Vitamin C.

• Other foods-Other foods, herbs, and spices that are great for lowering blood sugar include cinnamon, garlic, onions, flaxseed, licorice, huckleberries, yarrow, barley, and raw vegetables. • Can controlling your blood sugar and preventing diabetes complications be as simple as eating the right foods? Yes. Certain foods are packed with nutrients that stabilize blood sugar levels, protect your heart, and even save your vision from the damaging effects of diabetes. These 12 foods can give you an extra edge against diabetes and its complications.

•Apples. Apples • In a Finnish study, men who ate the most apples and other foods high in quercetin had 20 percent less diabetes and heart disease deaths. Other good sources of quercetin are onions, tomatoes, leafy green vegetables, and berries. •

•Cinnamon  Cinnamon • A study at the Human Nutrition Research Center in Beltsville, Maryland, found that if you use ½ teaspoon of cinnamon daily, it can make cells more sensitive to insulin. Therefore, the study says, the cells convert blood sugar to energy. • After 40 days of taking various amount of cinnamon extract, diabetics experienced not only lower blood sugar spikes after eating, but major improvements in signs of heart health. And you can sprinkle cinnamon on just about anything. •

•Citrus Fruit Citrus Fruit • Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is a great snack choice. It may seem quicker to get your C from a pill, but since fruit is low in fat, high in fiber, and delivers lots of other healthy nutrients, it’s a better choice.

•Salmon  Cold-Water Fish • Heart disease strikes people with diabetes twice as often as it does people without the illness, according to the American Diabetes Association. Diets high in omega-3 fatty acids—the “good fat” in cold-water fish such as wild Alaskan salmon, sardines, and Atlantic mackerel—can help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL (good) cholesterol. • • Fiber-Rich Foods5. Fiber-Rich Foods • A study at the University of Texas Southwestern Medical Center found that people who increased their fiber intake from 24 to 50 g daily had dramatic improvements in blood sugar levels. In fact, the high-fiber diet was as effective as some diabetes medications. • • Rather than try to figure out exactly how much fiber is in different foods, focus on trying to get a total of 13 daily servings of a mixture of fruits, vegetables, beans, brown rice, and whole grain pastas, cereals, and breads. •

• Beans. Legumes • Legumes of all sorts—chickpeas, cannelloni beans, kidney beans, and lentils—are a great addition to soups, salads, and a variety of ethnic dishes. And this low-fat, low-calorie, high-fiber, high-protein food helps to reduce risk of diabetes and heart disease. The fiber slows the release of glucose into your bloodstream, which prevents the blood sugar spikes that worsen diabetes blood sugar control and make you feel hungry. •

• Green Tea . Green Tea • Studies show that chronic inflammation—caused by high-fat foods, lack of exercise, and eating too few fruits, vegetables, and good fats—can increase risk of hearts attacks and thwart the body’s ability to absorb blood sugar. A simple solution: Drink green tea and orange or cranberry juice. They’re all packed with flavonoids—powerful inflammation-fighters. Swap one in for one cup of coffee a day. •

• Nuts • Studies show that people who eat nuts regularly have lower rates of heart disease than people who don’t eat them. (People with diabetes are at increased risk of heart disease.) Even among the healthiest eaters, the ones who also eat nuts boast the best health record. Exactly why isn’t known yet, but one reason could be compounds called tocotrienols. • • The key to eating nuts is not to eat too many; they’re so high in calories that you could easily see the aftermath pouring over your pants. Either measure 2 tablespoons of nuts, count how many it is, and limit yourself to that number, or keep a jar of chopped nuts on hand. Sprinkle 2 tablespoons a day on cereal, yogurt, veggies, salads, or wherever the flavor appeals to you. •

• Kale9. Spinach, Kale, and Collard Greens • All of these green leafy vegetables are good sources of lutein, a carotenoid that’s good for the eyes. That’s especially important because people with diabetes may develop debilitating eye problems as complications of the disease. These foods are also great sources of fiber, B vitamins, iron, calcium, and vitamin C.

• Chocolates • Researchers at Tufts University discovered that dark chocolate improves insulin sensitivity, a crucial improvement in preventing or treating type 2 diabetes. What’s more, dark—but not white—chocolate also produced a significant drop in blood pressure, reduced LDL (bad) cholesterol, and improved blood vessel function. • Just don’t overdo it. Dark chocolate is great for the occasional indulgence, but it still packs a lot of fat and calories. •

• Steak • There’s something in steak besides the protein, iron, and B vitamins that’s good for us. It’s a compound that’s part of beef’s fat profile called conjugated linoleic acid (CLA). Doctors Michael Murray and Michael Lyon point out in their book Beat Diabetes Naturally that experiments have shown that CLA works to correct impaired blood sugar metabolism and also appears to have significant anti-cancer properties. • • In the most recent research, scientists in Norway supplemented the diets of 180 people with a few grams of CLA and reported that they lost 9 percent of their body weight in one year. For a 200-pounder, that’s an 18-pound weight loss! • • To get CLA from steak, choose meat from range-fed beef. Eating natural pasturage give these animals far more healthful CLA than the usual grain-rich diet. And keep portions to 3 or 4 ounces. •

• Vinegar• Two tablespoons of vinegar taken before a meal can help your blood sugar go down. A study at Arizona State University East tested three different groups of people to see what the results would be in healthy people, those with prediabetes (they had signs diabetes was developing), and confirmed diabetics. Before each of two meals a day, the subjects were given 2 tablespoons of ordinary vinegar. • • The results: An hour after the vinegar treatment, the diabetics had blood sugar levels that were 25 percent lower than without vinegar. The prediabetics had an even better result: Their levels were lower by about half.

Need a little help with ideas for stocking your own kitchen? Here are some of our experts’ suggestions:

Foods for a Diabetes-Friendly Pantry:

Canned beans: Garbanzo, pinto, black, red kidney, navy beans. Whole-grain pasta. Grains: Brown rice, barley, oats. Cereals: Fiber One, Cheerios, Rice Krispies, Kix. Diet, light, low-carb whole-wheat: bread, pancake mix, tortillas. Chocolate treats: Cocoa Via Crispy Chocolate Bar; Cocoa Via Chocolate Snack Bars; Cocoa Via Chocolate Blueberry Snack Bar. Water-packed tuna, chicken breast, and salmon (canned or pouch). Canola and extra-virgin olive oil and cooking sprays. Low-salt canned tomatoes, tomato soup, broth-based vegetable soups, V-8 juice, tomato juice, Diet V-8 Splash. Orville Redenbacher Smart Pop popcorn (snack-size bags). Ritz Chips crackers. Reduced-sugar jams, jellies, pancake syrups. Fare for a Diabetes-Friendly Fridge:

Fresh fruits: Berries, cherries, oranges, tangerines, peaches, grapefruit, grapes, kiwi, plums, watermelon, peaches, melons. Fresh vegetables: Spinach, broccoli, cauliflower, eggplant, cucumber, Romaine lettuce, mushrooms, radishes, snow peas, sugar snap peas, cabbage, carrots, green beans, asparagus, garlic, tomatoes, small sweet potatoes, small russet potatoes, edamame (soy beans). Low-fat salad dressings. Low-fat dairy: 1% or 2% cheese like Baby Bell or Laughing Cow; string cheese (part-skim mozzarella); fat-free sugar-free yogurt; skim or 1% milk; I Can’t Believe It’s Not Butter spray; Butter Buds. Fresh lean protein: Boneless skinless chicken breast Turkey loin Ground turkey white meat Laura’s Lean 4% fat ground beef Pork tenderloin Beef: fillet, flank steak Eggs Salmon Tofu Meat-substitute/soy products. If fresh produce isn’t always practical for you, stock up on canned or frozen.

Stocking a Diabetes-Friendly Freezer:

Blueberries, blackberries, strawberries. Green Giant Select: Broccoli florets Broccoli, cauliflower and carrots Broccoli, carrots, and water chestnuts Sugar snap peas Whole green peas Spinach Birds Eye: Pepper stir fry Sugar snap stir fry Seven vegetable stir fry Szechwan vegetables in sesame sauce Winter blend vegetables and cheese sauce Frozen lean protein: salmon, tuna, tilapia, orange roughy; Louis Rich, Butterball or Jenni-O turkey sausage; egg substitutes. Ground flaxseed (sprinkle over fruit, breakfast cereal, yogurt, smoothies, sandwich spreads for extra omega-3 fatty acids). Spicing Up a Diabetes-Friendly Spice Rack:

Spice rubs for meat and seafood.

Garlic and onion powders, not salts. Mrs. Dash; Mr. Dash. And when you’re shopping for all these goodies, it’s critical that you read food labels for carbohydrate, salt, and fat content, says Dianne Davis, RD, LDN, CDE, a dietitian with the Vanderbilt Diabetes Center in Nashville, Tenn. “There is a wide range of nutritional value in many products, and you have to choose carefully. That’s why I give specific recommendations on products.” If you’re buying ‘sugar-free’ products, be careful, Davis tells WebMD. “Label-reading is very important. Compared to the regular version, a sugar-free product might have similar calories — or it may have even more calories.” And foods with labels like sugar-free, no sugar added, reduced sugar, still may contain carbohydrates. Read the nutritional fact label and look for total carbohydrates.

Products with low-calorie sweeteners like Splenda, Nutrasweet, and Sweet’N Low are generally good choices — but still require label-reading, Davis tells WebMD. “Those sweeteners don’t contain carbs, but the product itself may contain carbs. For example, ice cream sweetened with Splenda still has carbs from the milk.” So again, the bottom line: how many carb grams does the food have?

Davis says to be wary of sorbitol (and other sugar alcohols), an artificial sweetener often used in sugar-free products and one which can cause diarrhoea in some people. “It can be awful,” says Davis.

Diabetic friendly eating places in Singapore;

Saladworks Add: #02-19 Jem Shopping Mall Email: enquiries@saladworks.com.sg Opens April 2013 Saladworks is known for its light and innovative salads that largely weigh in under 300 calories.Each store typically carries a range of 52 toppings and 14 proprietory dressings that work in quintessentially American flavours such as Granny Smith apples and honey barbecued chicken.

Toss & Turn Add: B4-55 Ion Orchard Basement 4 Food Hall Tel: 6922 9700 (office) Opens Dec 18 At Toss & Turn, diners can get their basic salads paired with healthy grains such as brown rice, quinoa or cous cous, or add on grilled chicken or custom-prepared deli meats to make it a full meal.

Smoothie King Popular American smoothie chain Smoothie King will open its doors at The Centre point next week. At least 10 new outlets will open by 2013. Smoothies come in three sizes and prices will range from $4.90 to $7.90. There will also be a selection of healthy wraps, tacos and salads to complement the healthy liquids.

The Rawyal Kitchen The private chef provides customised detox programmes and meal plans, catered dinners and small-group cooking classes all pivoting around raw cuisine.

Website: http://therawyalkitchen.co

Veganburg One of its outlets at Marina Boulevard. The Living Cafe

The healthy and raw food cafe is located at 779 Bukit Timah Road.

SaladStop!

They have various outlets, including at Marina Square.

Landing Page

LINS Smoodees

Adaline Tan, founder of Lins Smoodees, uses only local organic greens and fruits and doesn’t add any sugar, preservatives, artificial additives or milk to her smoothies.

Fresh+ 39 Robinson Road, #01-01 Robinson Point Telephone: 6557 2739 Opening Hours: Mon to Fri 7am till 8pm

Indian home recipes for controlling or even curing  Diabetes.

Almonds

Unsalted almonds provide a healthy, low-carb mix of mono-unsaturated fats plus magnesium, which is believed to be instrumental in carbohydrate metabolism. A large study out of Harvard University found that high daily magnesium intake reduced the risk of developing diabetes by 33 percent. Therefore, including more magnesium-rich foods like almonds, pumpkin seeds, spinach, and Swiss chard in your diet is a smart move.

Nobody likes bitter things. But isn’t it better to take a fruit or a vegetable instead of medicines? Having bitter gourd juice on an empty stomach has proved to prevent diabetes. If you are too stubborn or enjoy eating bitter gourd, then you could make stuffed karela (bitter bourd) or fry them like chips and have them as a snack. This will not just bring a change in your menu and give a respite to your taste buds, but also be beneficial to your health.

Soak a few seeds (1/4 tsps) of methi(fenugreek) in water overnight. First thing after you brush your teeth in the morning, gulp down the methi along with the water.

Jambul fruit is considered as an effective medicine for diabetes considering its effect on pancreas. The seeds too can be dried, powdered and had with water twice a day.

The guava is among those fruits that are available in most times of the year. With its vitamin C property and high fibre content, this is perhaps one fruit that diabetics can fearlessly have. However, a recent study has shown that having guava with its skin can heighten the blood sugar levels, so make sure you peel off the skin before consumption.

Gooseberry/amla juice too cuts the blood sugar levels.

If you can’t do without sugar in your coffee or tea, try and substitute honey.

Studies have shown that black coffee without sugar cuts the risk of Type 2 diabetes

Among other benefits, green tea is also helpful in reducing the blood sugar and insulin levels in the body

There are various natural remedies for diabetes that will help you to control the blood sugar level.

Having fenugreek seeds water is one of the most effective remedy for treating diabetes. Saturate 90 -100 seeds in 250 liters of water. Keep them overnight. In the morning mash the seeds and strain them. Drink this water everyday.

Bittermelon or bitter gourd is also beneficial in curing diabetes. A person suffering from diabetes can have half cup juice regularly. Another method would be to fry the bittermelon and add salt and other condiments.

Having bitter gourd juice on an empty stomach can be really good for those suffering from diabetes. First remove the seeds of two to three bitter gourd and then with the help of a juicer take out the juice of bitter gourd. Add some water and then drink the juice first thing in the morning. It is one of the best home remedies for diabetes. Also it is a good idea to include one dish made of bitter gourd daily in your diet. This will help a lot in keeping the blood glucose level in control. Take some honey and combine equal amounts of turmeric powder and dried gooseberry powder to it. Have this mixture regularly. Another method would be to mix equal amounts of gooseberry juice and fresh turmeric juice. Intake this mixed juice on an empty stomach daily.

Mango leaves also fight diabetes. Take about 3-4 mango tree leaves and boil them in water. Have this water when warm. The delicate and tender mango leaves can be used to treat diabetes at home. Soak ten to fifteen tender mango leaves in a glass of water and leave it overnight. Filter this water and drink it on an empty stomach in the morning. Else, you can dry the tender leaves in the shade and grind it. Take half a teaspoon of this powder mango leaves two times daily. This is also an effective home remedy for diabetes.

For people who have higher sugar level, chew 3-4 leaves of jamun (Syszygium cumini) in the morning and evening. One can also mash 3-4 leaves of jamun tree in half cup of water and drink it. Dip 60 grams of fresh ripe fruit in 300 ml of boiling water and cover it. After about half an hour, mash the jamun and strain it. Drink this juice three times a day. Mix 3 tablespoons of cinnamon powder to a litre of water. Heat this water for 20 minutes. Strain this mixture and have the water when warm. Another easy yet useful home remedy to reduce blood sugar level would be to chew two leaves, each of neem and bilva in the morning. Soak a few almonds and keep them overnight. Have them first thing in the morning in an empty stomach.

Consume ten leaves each of basil, neem and belpatras with a glass of water on an empty stomach in the morning. This would be very useful in treating diabetes. Take a jar of water and immerse the peels of green plantain, after it has been washed. Intake this water three to four times in a day. Consume 2 tablespoons of apple cider vinegar thrice a day to relieve of diabetes. Diabetic patients should increase the consumption of soybeans, celery, cucumbers, string beans, onion and garlic in their diet.

Indian Gooseberry

Indian gooseberry also known as Amla can also be used in controlling the blood sugar level. Enriched with high vitamin C, Indian gooseberry juice can be really effective for the pancreas. Take two to three Indian gooseberries and take out their seeds and then grind it properly to make a fine paste. Now with the help of a cloth you can squeeze out the juice. Take two tablespoon of Indian gooseberry juice and mix it with one cup of water and drink it daily on empty stomach. Alternatively take one tablespoonful of Indian gooseberry juice and mix it with a cup of bitter gourd juice and drink it daily for a few months.

Aloe Vera

One kind of natural concoction for diabetes can be made with Aloe vera gel, bay leaf and turmeric. To make this herbal medicine, take one to two teaspoons of ground Bay Leaf, one teaspoon of turmeric and mix it properly with an equal amount of aloe vera gel. Drink this solution daily, before lunch and dinner. It will help in maintaining your blood sugar level.

Cinnamon

Powdered cinnamon has the ability to lower blood sugar levels. Add three to four table spoon of cinnamon powder to four glasses of boiling water. Simmer for half an hour in low flame, and then strain the mixture. Drink this mixture daily to cure diabetes. Else you can take a pinch of cinnamon and eat with warm water every day. Guava

Due to its vitamin C and high fiber content, guava can be really helpful in maintaining the blood sugar level. But before eating a guava you must peel off the skin for better results. So, those suffering for diabetes can eat guava without any problem. However, too much consumption of guava in a day is not recommended at all.

Fenugreek

Fenugreek is another herb that can also be used to control diabetes. Soak two tablespoon of fenugreek seeds in water overnight. Drink this water along with the seeds in the morning on an empty stomach. Follow this remedy without any fail for a few months to bring down your high glucose level. Even eating two tablespoon of powdered fenugreek seeds daily with milk can be of great help.

Mix ½ tsp Turmeric Powder + 1 tsp Amla Powder + ½ tbsp Methi Seeds Powder in half glass of water and take daily in the morning on empty stomach

Jambul

Jambul also known as jamun can help a lot in controlling blood sugar level. Each part of the Jambul plant such as the leaves, berry and seeds can be used by those suffering from diabetes. Whenever this seasonal fruit is available in the market, try to include it in your diet as it can be very effective for the pancreas. Else you can make a powder of dried seeds of Jambul fruit and eat this powder with water twice a day.