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11 Superfoods for People With Diabetes

What makes a food “super”? When it comes to type 2 diabetes, it’s not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar (glucose) levels in check. There is no one single best food for type 2 diabetes. Instead, the best diet for type 2 diabetes is one that is based on whole foods and is rich in fiber, protein, and a moderate amount of healthy carbohydrates.

It’s true that people with type 2 diabetes need to watch their carb intake, but they don’t have to follow a fad low-carb diet. On the contrary, says Leah Kaufman, RD, CDCES, of Leah Kaufman Nutrition in New York City, the best diet for people with type 2 diabetes is “a well-balanced diet that has a healthy amount of carbs, protein, healthy fats, and vegetables per meal.”

While changing your diet won’t cure diabetes, it can lower your risk for type 2 diabetes complications, such as heart disease and neuropathy (nerve damage). Prioritizing a healthy eating plan is even more crucial now, as the novel coronavirus rages on in the United States and beyond. That’s because people with diabetes are among the groups at a higher risk for complications from COVID-19, according to the Centers for Disease Control and Prevention. Keeping your blood glucose in check has never been more important, and food can play a big role in that effort. In fact, diet affects type 2 diabetes in several ways, including glucose regulation, heart health, weight maintenance, and mood.

How can you tell a good food from a bad one when it comes to managing diabetes? “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber,” says Sue McLaughlin, RD, CDCES, at Burgess Health Center in Onawa, Iowa. It’s also crucial to eat a wide variety of foods to make sure you’re getting a healthy mix of macronutrients, phytochemicals, and essential fatty acids.

Unsure where to start? Check out these 11 tips for adding more superfoods to your diabetes diet!

1. Swap Out Meat for Beans and Lentils for Less Fat and More Fiber

High in fiber and protein, beans are digested slowly in your body, making them great for managing blood glucose levels in a type 2 diabetes diet. Just ¼ cup of any type of beans will provide as much protein as 1 ounce (oz) of a meat protein equivalent, according to the U.S. Department of Agriculture (USDA).

No matter which type of bean you choose, you’ll also gain a significant amount of your daily fiber needs from a 1 cup serving. For example, according to the Mayo Clinic, 1 cup of baked beans offers 10 grams (g) of fiber, while 1 cup of black beans has 15 g. Women need an average of 21 to 25 g of fiber per day, while men need between 30 and 38 g. According to an article published in the January-February 2017 issue of the American Journal of Lifestyle Medicine, only about 5 percent of the U.S. population meets that threshold, and yet a high-fiber diet is associated with a reduced risk of various diseases, including type 2 diabetes, obesity, stroke, heart disease, and even some cancers. (Just be sure to increase your intake of fiber slowly, and drink plenty of water, to reduce diarrhea, per the Mayo Clinic.)

Other legumes offer similar health benefits that are key in managing diabetes. In a study published in the Archives of Internal Medicine, Canadian researchers found that eating beans, chickpeas, and lentils was associated with improved blood glucose control, reduced blood pressure, and lower cholesterol and triglyceride (fat found in the blood) levels in people with type 2 diabetes. Those qualities are important because people with diabetes are at a higher risk for heart problems than the general population, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

What’s more, beans are good sources of magnesium and potassium. Diabetes is associated with magnesium deficiency, notes an article published in August 2015 in the World Journal of Diabetes, and potassium plays a role in further boosting heart health because it helps regulate blood pressure, notes the National Institutes of Health (NIH).

2. Eat Salmon for Omega-3 Fatty Acids

Many types of seafood are good for people with diabetes. According to the NIH, salmon, mackerel, tuna, sardines, and herring are rich in omega-3 fatty acids, which promote heart health by helping lower the blood fats called triglycerides. Just be sure to avoid or limit your consumption of fish with high levels of mercury, such as tilefish, swordfish, marlin, and king mackerel, as outlined by the Food and Drug Administration (FDA).

Eating fish twice a week, which is recommended by the American Heart Association, has other far-reaching benefits: A study published in the American Journal of Kidney Diseases found that fish may protect people with diabetes against kidney problems. Fish is considered a diabetes-friendly food as part of a healthy, well-balanced diet. Choose blackened or grilled fish over fried preparations.

3. Consider Tree Nuts for Other Sources of Healthy Fats

Loaded with fiber and protein, nuts are filling and contain high levels of unsaturated fats, the kind that contribute to HDL, or “good” cholesterol, making them a boon to your heart health. But when it comes to stabilizing blood sugar, polyunsaturated fats in tree nuts — such as almonds, cashews, hazelnuts, pecans, walnuts, and pistachios — are especially beneficial. (As a side note, peanuts aren’t tree nuts; they’re legumes.)

In a review and meta-analysis published in July 2014 in BMJ Open, Canadian researchers looked at data from 12 clinical trials and found that eating two servings of tree nuts a day lowered and stabilized blood sugar levels in people with type 2 diabetes and unhealthy cholesterol levels (dyslipidemia), and stabilized metabolic syndrome.

“Plant-based healthy fats can improve lipid levels,” says Kaufman. She recommends adding foods rich in polyunsaturated fats to help reduce high cholesterol related to elevated blood glucose, but with a caveat. “Although healthy, these foods do have a higher amount of calories, so I would limit them to one serving per day,” Kaufman notes. The Cleveland Clinic defines one serving as 1 oz or 35 peanuts, 24 almonds, 14 walnut halves, or 18 cashews.

4. Grab a Handful of Fresh Blueberries for Disease-Fighting Antioxidants

While all berries contain high levels of antioxidants, vitamins, and fiber, blueberries may be one of the most beneficial for people who have, or at risk for, type 2 diabetes. “Antioxidants,” says Kaufman, “are a broad term used to describe a food that can help protect the body from damage. Antioxidants can be found in the vitamins of the actual food, or even the coloring.” In general, the deeper the color, the higher the antioxidant content.

In an article published in the British Medical Journal, researchers at the Harvard School of Public Health found that for every three servings of blueberries (as well as grapes and apples) eaten per week, people reduced their risk for type 2 diabetes by as much as 26 percent compared with those who ate less than one serving per month. The authors based their conclusions on longitudinal studies of previous clinical trials conducted between 1984 and 2008, 1986 and 2008, and 1991 and 2009.

Fiber-rich berries also have the added benefit of satisfying your sweet tooth without any added sugars. Swapping out cookies for blueberries and other antioxidant-rich fruits will reduce blood sugar while keeping sugar cravings at bay. “Patients with diabetes should generally stay away from refined sugars and processed carbs to improve glucose control,” Kaufman says.

5. Have a Side of Broccoli to Increase Your Intake of Vitamins A and C

A review of clinical studies published in the American Journal of Nutrition found that a diet rich in cruciferous vegetables like broccoli may help reduce the risk of cancer.

Loaded with antioxidants, broccoli is a good source of vitamin A and is high in vitamin C, two nutrients essential for anyone, regardless of a diabetes diagnosis. According to the USDA, 1 cup of cooked, previously frozen broccoli (without added fat) supplies 93.8 micrograms (mcg) of vitamin A, or about 10 percent of the daily value (DV), and 73.4 milligrams (mg) of vitamin C, or about 82 percent of the DV.

Plus, with 5.52 g of fiber (22 percent of the DV), broccoli is filling — which makes it a good choice for people who are trying to lose weight and control type 2 diabetes.

6. Indulge Your Potato Craving With Fiber-Rich Sweet Potatoes

When it comes to foods for type 2 diabetes, not all potatoes are created equal. To keep your blood sugar levels in check, it’s best to reach for sweet potatoes, which are high in fiber (eat the skin for more fiber), as well as a host of other vitamins. According to the USDA, one boiled medium-size sweet potato (with no fat added during cooking) offers 3.75 g of fiber, or 15 percent of the DV.

“I typically recommend about one-half a plate of nonstarchy vegetables per meal and one-quarter a plate of fiber-rich starchy vegetables, such as sweet potato with skin on, to increase overall fiber intake,” says Kaufman, though it’s important to work with your healthcare team to figure out how much starchy vegetables is right for you. Other starchy vegetables you can eat in moderation include peas and corn.

Another important consideration is the cooking process. When boiled, sweet potatoes are a low glycemic index (GI) food, meaning they won’t spike your blood sugar as much as regular potatoes, according to research published in the Journal of Nutrition and Metabolism. Baking, roasting, and frying are the worst ways to prepare sweet potatoes for people with type 2 diabetes, they found.

7. Incorporate Spinach and Kale Into Pastas and Salads

According to a previous review, eating 1 ½ cup of dark leafy greens, including spinach and kale, each day can reduce the risk of type 2 diabetes by 14 percent. Though the reason is unclear, it may be that leafy greens have a protective effect because they contain antioxidants like vitamins A and C. A cup of fresh, cooked kale (without fat added) offers 879 mcg of vitamin A, or about 98 percent of the DV, and 52.9 mg of vitamin C, or about 58 percent of the DV, notes the USDA. Leafy greens are also low in calories and carbohydrates (the same serving of kale has 36 calories and only 7.3 g of carbs), which is ideal for folks with type 2 diabetes.

8. Savor Your Morning Bowl of Oatmeal for Blood Sugar Control

Eating whole-grain oats may help you hit your target A1C and boost heart health. A systematic review and meta-analysis published in December 2015 in the journal Nutrients found that people with type 2 diabetes who ate oatmeal for breakfast had better postprandial glucose readings and lipid profiles than people who ate control breakfasts. Postprandial glucose readings measure glucose levels two hours after eating, and lipid profiles can help indicate heart health. It’s no mystery why oats are great in a diabetes diet — they’re another good source of fiber. The USDA notes that a ½ cup of cooked oats provides 4 g, or 15 percent of the DV, of fiber.

For the healthiest options of oatmeal, choose steel-cut or old-fashioned oats with no added salt, sugar, or preservatives. For a creamier texture, cook them in low-fat milk. Add toppings like berries, seeds, and nuts for a flavorful, filling breakfast.

9. Slice Open a Tomato for Heart-Healthy Lycopene

Nothing beats biting into a ripe, juicy tomato — and luckily, folks with diabetes don’t have to give them up. In fact, tomatoes are ideal for a diabetes diet. “Foods such as blueberries and tomatoes with rich coloring can be higher in antioxidants and should be consumed regularly by those with diabetes,” says Kaufman.

This superfood may help lower blood pressure and LDL(“bad”) cholesterol, which may lessen the risk for heart disease. A report published in the British Journal of Nutrition from a 10-year study suggested that that lycopene, a key nutrient in tomatoes, may help reduce the risk of heart disease by 26 percent. Keep in mind that your body will be able to absorb more lycopene from cooked tomatoes than from raw ones.

10. Go Greek With Your Yogurt for More Protein and Other Nutrients

Creamy and delicious, yogurt is a rich source of calcium, protein, and magnesium. It can also deliver valuable probiotics, which, according to a study published in April 2014 in the American Journal of Clinical Nutrition, can help reduce the risk of weight gain and obesity, as well as cardiovascular disease.

Opt for Greek yogurt; it’s slightly higher in protein than regular yogurt, which helps keep you fuller longer. According to the USDA, 1 cup of nonfat plain Greek yogurt offers 23 g of protein, while the same serving of nonfat plain yogurt contains 14 g of protein.

Read nutrition labels carefully and avoid any Greek yogurt products that have added sugars. Your best bet is to select plain, fat-free versions and add some sweetness with berries.

11. Get Your Monounsaturated Fats With Heart-Healthy Avocados

Known for their heart-healthy monounsaturated fats, avocados top the charts in terms of health benefits. According to a review published in the journal Critical Reviews of Food, Science, and Nutrition, avocados can help lower cholesterol, promote normal blood pressure, and reduce inflammation, thanks to their high fiber content, potassium, and lutein. One serving of avocado (a third of a medium-sized avocado, or 50 g) has 80 calories, 6 g of healthy fats, and a variety of vitamins and minerals, according to California Avocados.

Do Aphrodisiacs Really Work? 10 Best Options

by Tipsbook

Can spicing things up in the kitchen help you do the same in the bedroom? Foods like oysters and dark chocolate have long been touted as natural aphrodisiacs, with the ability to pep up your sex drive. But do they work?

Yes and no. Research shows that for the most part, the power of aphrodisiacs is all in our heads — but the placebo effect can go a long way. Registered dietitian Julia Zumpano, RD, explains what aphrodisiacs are, whether they work and which to try.

What is an aphrodisiac?

“Aphrodisiacs — foods thought to have an impact on your sex drive — have historically been divided into three categories,” Zumpano explains. Foods that increase:

Libido.
Potency.
Sexual pleasure.

Around the world, a great many foods are thought to fall into the aphrodisiac category — and there are almost as many reasons why. Some foods have nutrients, vitamins and minerals thought to have a direct impact on your sex drive, while others simply have attributes associated with increased arousal:

Suggestively shaped: Foods shaped like genitalia (oysters, asparagus, root veggies) are thought to have aphrodisiacal qualities just by getting you thinking about, well, genitalia — and thus, about sex.
Reproduction-related foods: Items like caviar, quail eggs, reproductive organ meats (for example, bull testicles) are said to boost your sexual energy.
Hot and spicy foods: The thinking here is that hot foods — think chili peppers, jalapeno and curry — can make you hot and bothered, too.

Common natural aphrodisiacs (or not)

“Some foods have been clinically shown to have an impact on erectile dysfunction, which explains their designation as aphrodisiacs, while others in the category aren’t associated with any proven benefits,” Zumpano says.

She walks you through the reality of whether these foods can rev you up.

1. Chili peppers

“Some people believe that capsaicin, the compound that gives peppers their kick, can also kick your libido into high gear,” Zumpano says, “but no research has shown this to be true.”

2. Dark chocolate

Cacao has long been thought to increase sexual desire, which may explain why it’s such a popular Valentine’s Day gift. It includes a compound called phenylethylamine, a mild stimulant that can positively impact your mood. But research shows that women who eat chocolate may actually be less interested in sex than women who don’t.

3. Figs

This soft, delicate fruit was a popular aphrodisiac in ancient Greek and is associated with fertility because of its many seeds. But there’s no research showing that it can increase libido.

4. Honey

The ancient Greek physician Hippocrates is said to have prescribed honey to patients who needed a little help with arousal, but today, there’s no scientific evidence showing that it works.

5. Strawberries

Does the word “aphrodisiac” make you think of chocolate-covered strawberries? The little red fruits have become a symbol of sexy foods. “But they don’t have any special sexual powers,” Zumpano says.

6. Maca

Popular in Peru, this South American root vegetable is thought to boost libido. A few studies show that it may indeed boost erectile function and sexual desire, but there’s not yet enough research to be sure.

7. Oysters

Oysters, thought to resemble the female anatomy, have been considered an aphrodisiac since the days of the Roman Empire. We hate to break it to Casanova, but there’s no scientific evidence to show that they actually have an impact on sex drive.

8. Pistachios

One study showed that men with erectile dysfunction who ate 100 grams of pistachios for three weeks saw an increase in their overall erectile function. “This may be because pistachios contain arginine; though, to help relax blood vessels,” Zumpano says.

9. Saffron

This sweet, earthy spice has been shown to improve sexual dysfunction in people with depression treated with fluoxetine. In one study, saffron was shown to help with erectile dysfunction and lead to more satisfying sex; another study found that saffron may improve arousal, lubrication and pain in women. There are no studies, though, showing saffron’s benefits in people without depression.

10. Watermelon

Summer’s favorite fruit is rich in citrulline, an amino acid known to relax and dilate your blood vessels in much the same way as erectile dysfunction drugs do.

That said, you couldn’t possibly consume enough watermelon to make it worthwhile. “The rind is the part most packed with citrulline — and the least likely to be consumed,” Zumpano says.

Is it the placebo effect?

Here’s the thing: “Just because a food doesn’t have scientific properties declaring it helpful for your libido doesn’t mean that it’s not still doing a little something for your libido,” Zumpano says.

The placebo effect is when a substance with no medical effects has a positive benefit on a person’s health simply because the person believes it will. So, when it comes to aphrodisiacs, if you find a certain food sexy — be it chocolate, oysters or something else entirely — it can’t hurt to indulge a little.

“But stay away from supplements claiming to serve as aphrodisiacs, which aren’t approved by the FDA and may negatively interact with other medications,” Zumpano warns.

What to try instead of aphrodisiacs

If you’re interested in aphrodisiacs because you’re experiencing a low sex drive or sexual dysfunction, you’re much better off turning to medical professionals than to chocolate bars.

See a doctor if you’re experiencing erectile dysfunction, low libido, vaginal dryness or other issues that might get in the way of your ability to get it on. Depending on the cause, your doctor may prescribe medication, therapy or other treatment strategies.

15 Foods That Are Good For Your Kidneys

by Tipsbook

berries, berry, collage

Researchers are discovering more and more links between chronic diseases, inflammation and certain whole foods that may prevent or protect against undesirable fatty acid oxidation, a condition that occurs when the oxygen in your body reacts with fats in your blood and your cells. Oxidation is a normal process for energy production and many chemical reactions in the body, but excessive oxidation of fats and cholesterol creates molecules known as “free radicals” that can damage your proteins, cell membranes and genes. Heart disease, cancer, Alzheimer’s disease, Parkinson’s disease and other chronic and degenerative conditions have been linked to oxidative damage.

Foods that contain antioxidants can help neutralize free radicals and protect the body. Many of the foods that protect against oxidation are included in the kidney diet and make excellent choices for people on dialysis or people with chronic kidney disease (CKD). Eating foods rich in antioxidants as part of your kidney diet and working with a kidney dietitian are important for people with kidney disease because they experience more inflammation and have a higher risk for cardiovascular disease.

1. Red bell peppers

1/2 cup serving red bell pepper = 1 mg sodium, 88 mg potassium, 10 mg phosphorus

Red bell peppers are low in potassium and high in flavor, but that’s not the only reason they’re perfect for the kidney diet. These tasty vegetables are also an excellent source of vitamins C and A, as well as vitamin B6, folic acid and fiber. Red bell peppers are good for you because they contain lycopene, an antioxidant that helps protects against certain cancers.

Eat red bell peppers raw with dip as a snack or appetizer, or mix them into tuna or chicken salad. You can also roast peppers and use them as a topping on sandwiches or lettuce salads, chop them for an omelet, add them to kabobs on the grill or stuff peppers with ground turkey or beef and bake them for a main dish.

2. Cabbage

1/2 cup serving green cabbage = 6 mg sodium, 60 mg potassium, 9 mg phosphorus

A cruciferous vegetable, cabbage is packed full of phytochemicals, chemical compounds in fruit or vegetables that break up free radicals before they can do damage. Many phytochemicals are also known to help protect cells from damage that could lead to cancer, as well as foster cardiovascular health.

High in vitamin K, vitamin C and fiber, cabbage is also a good source of vitamin B6 and folic acid. Low in potassium and low in cost, it’s an affordable addition to the kidney diet.

Raw cabbage makes a great addition to the dialysis diet as coleslaw or a topping for fish tacos. You can steam, microwave or boil it, add butter or cream cheese plus pepper or caraway seeds and serve it as a side dish. Cabbage Rolls Made with Turkey are a great appetizer, and if you’re feeling fancy, you can stuff a cabbage with ground meat and bake it for a flavorful meal bursting with nutrients.

3. Cauliflower

1/2 cup serving boiled cauliflower = 9 mg sodium, 88 mg potassium, 20 mg phosphorus

Another cruciferous vegetable, cauliflower is high in vitamin C and a good source of folate and fiber. It’s also packed full of indoles, glucosinolates and thiocyanates—compounds that help the liver neutralize toxic substances that could damage cell membranes and DNA.

Serve it raw as crudités with dip, add it to a salad, or steam or boil it and season with spices such as turmeric, curry powder, pepper and herb seasonings. You can also make a nondairy white sauce, pour it over the cauliflower and bake until tender. You can pair cauliflower with pasta or even mash cauliflower as a dialysis diet replacement for mashed potatoes.

4. Garlic

1 clove garlic = 1 mg sodium, 12 mg potassium, 4 mg phosphorus

Garlic has antimicrobial properties that help prevent plaque from forming on your teeth, lowers cholesterol and reduces inflammation.

Buy it fresh, bottled, minced or powdered, and add it to meat, vegetable or pasta dishes. You can also roast a head of garlic and spread it on bread. Garlic provides a delicious flavor and garlic powder is a great substitute for garlic salt in the dialysis diet.

5. Onions

1/2 cup serving onion = 3 mg sodium, 116 mg potassium, 3 mg phosphorus

Onion, a member of the Allium family and a basic flavoring in many cooked dishes, contains sulfur compounds which give it its pungent smell. But in addition to making some people cry, onions are also rich in flavonoids, especially quercetin, a powerful antioxidant that may reduce heart disease and protect against many cancers. Onions are low in potassium and a good source of chromium, a mineral that helps with carbohydrate, fat and protein metabolism.

Try using a variety of onions including white, brown, red and others. Eat onions raw on burgers, sandwiches and in salads, or cook them and use as a caramelized topping. If you have an air fryer, you can also try making homemade onion rings. Include onions in recipes such as Italian Beef with Peppers and Onions.

6. Apples

1 medium apple with skin = 0 sodium, 158 mg potassium, 10 mg phosphorus

Apples may help reduce cholesterol, prevent constipation, protect against heart disease and reduce the risk of cancer. High in fiber and anti-inflammatory compounds, an apple a day may really help keep the doctor away—good news for people with kidney disease who already have their share of doctor visits.

This kidney diet winner can be paired with the previous good-for-you food, onions, to make a unique Apple Onion Omelet. Apples are versatile. You can eat them raw, make baked apples, stew apples, make them into apple sauce, or drink them as apple juice or apple cider.

7. Cranberries

1/2 cup serving cranberry juice cocktail = 3 mg sodium, 22 mg potassium, 3 mg phosphorus

1/4 cup serving cranberry sauce = 35 mg sodium, 17 mg potassium, 6 mg phosphorus

1/2 cup serving dried cranberries = 2 mg sodium, 24 mg potassium and 5 mg phosphorus

These tangy, tasty berries may protect against bladder infections by preventing bacteria from sticking to the bladder wall. In a similar way, cranberries may also protect the stomach from ulcer-causing bacteria and improve overall healthy gut bacteria, promoting GI health. Cranberries have also been shown to help protect against cancer and heart disease.

Cranberry juice and cranberry sauce are the most frequently consumed cranberry products. You can also add dried cranberries to salads or have them as a snack.

8. Blueberries

1/2 cup serving fresh blueberries = 4 mg sodium, 65 mg potassium, 7 mg phosphorus

Blueberries are high in antioxidant phytonutrients called “anthocyanidins,” which give them their blue color, and they are bursting with natural compounds that help reduce inflammation. Blueberries are a good source of vitamin C, manganese (a compound that keeps your bones healthy) and fiber. They may also help protect the brain from some of the effects of aging. Antioxidants in blueberries and other berries may help slow down bone loss.

Buy blueberries fresh, frozen or dried, and try them in cereal, or topped with whipped topping in a fruit smoothie. You can also drink blueberry juice.

9. Raspberries

1/2 cup serving raspberries = 0 mg sodium, 93 mg potassium, 7 mg phosphorus

Raspberries contain a phytonutrient called “ellagic acid” which helps neutralize free radicals in the body to prevent cell damage. They also contain flavonoids called “anthocyanins,” antioxidants which give them their red color. An excellent source of manganese, vitamin C, fiber and folate, a B vitamin, raspberries may have properties that inhibit cancer cell growth and tumor formation.

Add raspberries to cereal, puree and sweeten them to make a dessert sauce, or add them to vinaigrette dressing.

10. Strawberries

1/2 cup serving (5 medium) fresh strawberries = 1 mg sodium, 120 mg potassium, 13 mg phosphorus

Strawberries are rich in two types of phenols: anthocyanins and ellagitannins. Anthocyananins are what give strawberries their red color and are powerful antioxidants that help protect body cell structures and prevent oxidative damage. Strawberries are an excellent source of vitamin C and manganese, and a very good source of fiber. They may provide heart protection, as well as anti-cancer and anti-inflammatory components.

Eat strawberries with cereal, smoothies and salads, or slice and serve them fresh or top them with whipped topping. If you’d like a more elaborate dessert, you can make strawberry pudding or sorbet, or puree and sweeten them to serve as a dessert.

11. Cherries

1/2 cup serving fresh sweet cherries = 0 mg sodium, 160 mg potassium, 15 mg phosphorus

Cherries have been shown to reduce inflammation when eaten daily. They are also packed with antioxidants and phytochemicals that help protect the heart.

Eat fresh cherries as a snack or make a cherry sauce to serve with lamb or pork. Cherry juice is another way to consume this tasty food.

12. Red grapes

1/2 cup serving red grapes = 1 mg sodium, 88 mg potassium, 4 mg phosphorus

Red grapes contain several flavonoids that give them their reddish color. Flavonoids help protect against heart disease by preventing oxidation and reducing the formation of blood clots. Resveratrol, a flavonoid found in grapes, may also stimulate production of nitric oxide which helps relax muscle cells in the blood vessels to increase blood flow. These flavonoids also provide protection against cancer and help prevent inflammation.

Buy grapes with red or purple skin since their anthocyanin content is higher. Freeze them to eat as a snack or to quench thirst for those on a fluid restriction for the dialysis diet. Add grapes to a fruit salad or chicken salad. Try a unique kidney diet recipe for Turkey Kabobs that features grapes. You can also drink them as grape juice.

13. Egg whites

2 egg whites = 7 grams protein, 110 mg sodium, 108 mg potassium, 10 mg phosphorus

Egg whites are pure protein and provide high-quality protein with all the essential amino acids. For the kidney diet, egg whites provide protein with less phosphorus than other protein sources such as egg yolk or meats.

Buy powdered, fresh or pasteurized egg whites. Make an omelet or egg white sandwich, add pasteurized egg whites to smoothies or shakes, make deviled egg snacks, or add whites of hard-boiled eggs to tuna salad or garden salad to add extra protein.

14. Fish

3 ounces wild salmon = 50 mg sodium, 368 mg potassium, 274 mg phosphorus

Fish provides high-quality protein and contains anti-inflammatory fats called “omega-3s.” The healthy fats in fish can help fight diseases such as heart disease and cancer. Omega-3s also help lower low-density lipoprotein or LDL cholesterol, which is bad cholesterol, and raise high-density lipoprotein or HDL cholesterol, which is good cholesterol.

The American Heart Association¹ and American Diabetes Association² recommend eating fish at least two times a week. The fish highest in omega-3s include white fish, striped bass, herring, mackerel, rainbow trout and salmon.

15. Olive oil

1 tablespoon olive oil = less than 1 mg sodium, less than 1 mg potassium, 0 mg phosphorus

Olive oil is a great source of oleic acid, an anti-inflammatory fatty acid. The monounsaturated fat in olive oil helps protect against oxidation. Olive oil is rich in polyphenols and antioxidant compounds that prevent inflammation and oxidation.

Studies show that populations that use large amounts of olive oil instead of other oils have lower rates of heart disease and cancer.

Buy virgin or extra virgin olive oil because they are higher in antioxidants. Use olive oil in cooking, to make salad dressing, for dipping bread in, or for marinating vegetables.

6 Super Healthy Seeds You Should Eat

by Tipsbook

Plant a seed. Watch it grow. Eat a seed. Reap the health benefits.

“Seeds are good sources of plant-based, healthy fats, fiber and minerals,” says registered dietitian Kate Patton,RD. And for such a tiny package, the impacts on your body are massive. Seeds are loaded with:

Iron – Which helps you make proteins that carry oxygen-rich blood throughout your body.
Calcium – Critical for bone health.
Magnesium – A mineral that helps with hydration and bowel and brain health — and one we often don’t have enough of.
Phosphorus – Important for many body functions, including repairing cells and filtering waste.

The best seeds to eat for your diet

Patton says these six seeds are a great addition to a healthy diet:

Flaxseeds.
Chia seeds.
Pumpkin seeds.
Sunflower seeds.
Hemp seeds.
Sesame seeds.

Why flaxseeds are good for you

Flaxseed, or flax, is the seed of the flax plant. It’s loaded with fiber, protein and potassium. It’s also a great source of lignans. “Lignans are a polyphenol, which is a type of antioxidant. While lignans are in other plant sources, flaxseed contains 75 to 800 times more lignans than other plant foods,” says Patton.

Research has shown that the anti-inflammatory properties of lignans help prevent heart disease and cancer.

How to eat flaxseeds

Patton says flaxseeds are best-eaten ground up. “Our bodies have a hard time digesting and absorbing the nutritional benefits of the actual seed.”

Mixed into hot cereals, yogurts, and smoothies or use as a substitute for some of the flour in a muffin or bread recipe.

“Flax is definitely high in fiber, so introduce it slowly, or it could affect your bowel regularity,” adds Patton. You also don’t need much — some studies showed health benefits with just 1 tablespoon of flaxseed a day.

Why chia seeds are good for you

Like flaxseeds, chia seeds are an excellent plant-based source of omega-3 fats, or alpha-linolenic acid. So if you’re not a big fish eater, chia seeds can help you fill the void.

“Another benefit of chia seeds is that they absorb up to 10 times the amount of water that they’re put in. So you can turn them into a gel and use it as a vegan egg substitute,” says Patton. “It can also help you stay full because of this liquid-absorption ability and its high fiber count.”

How to eat chia seeds

To make a chia gel, combine 1/4 cup of water with 1 tablespoon of chia seeds. Let them sit for about 10 minutes. This serving size would be equal to one egg if you’re using it as an egg substitute.

Patton says you can also make a vegan pudding with almond milk and chia seeds. “Again, I would start with just a tablespoon or two because of their fiber content.”

Why pumpkin seeds are good for you

Patton says pumpkin seeds, also known as pepitas, are a great source for lots of minerals, including zinc. “Zinc is known for helping our immunity.”

Studies have also shown that pumpkin seeds can help lower your LDL, or bad cholesterol, and prevent muscle weakness.

How to eat pumpkin seeds

Whether you grab them off the shelf or carve them right out of the pumpkin, pumpkin seeds are incredibly versatile. You can eat them shelled or unshelled (pro tip: Unshelled seeds have more fiber). Snack on them on their own or mix them into salads or vegetables for some texture.

“Roasted pumpkin seeds are also popular,” says Patton. “Simply bake them in the oven and add whatever seasonings you like. You can make them spicy or add turmeric or salt.”

It’s also important to be portion smart. Pumpkin seeds are high in fiber, calories and fat — just one cup has 285 calories, 12 grams of fiber and 12 grams of fat. Too many in one sitting may cause gas and bloating. And too many too often can lead to weight gain.

Why sunflower seeds are good for you

Sunflower seeds have a good amount of minerals, B vitamins and antioxidants like vitamin E and selenium. “Antioxidants help reduce free radicals in your body. Free radicals are harmful chemicals that can increase our risk of diabetes, heart disease and some types of cancer,” Patton says.

How to eat sunflower seeds

You can buy sunflower seeds with or without the shells. If they’re in shells, just bite them off and throw them away.

Choose unsalted or lightly salted to control sodium intake. “Sodium is one of those sneaky minerals. It’s easy to get too much,” says Patton. “Excess sodium contributes to high blood pressure and other health problems.”

Why hemp seeds are good for you

Hemp seeds, also called hemp hearts, are rich in vitamin E and potassium. They also have the most protein of all the seeds and are a great source for healthy omega-6 and omega-3 fats.

How to eat hemp seeds

Hemp seeds are bigger and crunchier than flaxseeds and chia seeds. That’s why they make a good texture addition to cereal, yogurt and salad, says Patton. You can also try them sprinkled on rice or veggies.

Why sesame seeds are good for you

In addition to minerals and fiber, sesame seeds are high in selenium, an antioxidant shown to decrease the risk of chronic disease.

How to eat sesame seeds

When making Asian-inspired meals, use sesame oil or sprinkle the seeds as a garnish. They also make a great accent in salads and quinoa or rice dishes. You can also bread chicken or eggplant with crushed sesame seeds.

The potential risks of seed-eating

If you have diverticulitis, you should avoid eating seeds. Patton says they can irritate the condition because they’re packed with fiber. Seeds can also get stuck in the polyps (small growths also known as diverticula) in your colon.

“They may be small, but they’re calorie-dense, too. A little bit each day is enough to reap the benefits — or else those calories will add up.”

8 Best Fruits for a Diabetes-Friendly Diet

by Tipsbook

When you’re looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table.

Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health.

Fiber — which can also be found in some of the best vegetables for diabetes, and in whole grains — can further benefit your health by promoting feelings of fullness and curbing cravings and overeating, research shows. Healthy weight maintenance can increase your insulin sensitivity and help in your diabetes management.

So, how do you pick the best fruits for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples — can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more.

But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key.

Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you’re using the glycemic index (GI) or glycemic load — measures of how foods affect your blood sugar levels — to make dietary decisions, most whole fruits are a good choice because they tend to lie low on these rankings.

When you have diabetes, these steps will help you keep your blood sugar within a healthy range, thereby lowering your risk of certain diabetes complications, including neuropathy (nerve damage), kidney disease, eyesight issues like glaucoma, cataracts, or diabetic retinopathy, and life-threatening illnesses like heart disease and stroke.

The next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature — you can whip it into a diabetes-friendly smoothie or keep it simple and throw it into your bag to munch on while you’re on the go.

Berries for a Refreshing Treat and Disease-Fighting Antioxidants

Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they’re packed with antioxidants and fiber. One cup of fresh blueberries has 84 calories and 21 grams (g) of carbohydrates, according to the U.S. Department of Agriculture (USDA). If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yogurt — it makes a great dessert or breakfast for diabetes.

Tart Cherries Help Fight Inflammation

One cup of cherries has 52 calories and 12.5 g of carbs, per the USDA, and they may be especially good at fighting inflammation. Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases, notes a review published in March 2018 in Nutrients. These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, which can spike your blood sugar, be sure to check the labels.

Sweet, Juicy Peaches for Metabolism-Boosting Potassium

Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. One medium peach contains 59 calories and 14 g of carbohydrates, according to the USDA. It also has 10 milligrams (mg) of vitamin C, which covers 11 percent of your daily value (DV) for that nutrient, and 285 mg of potassium (6 percent of the DV). The fruit is delicious on its own or tossed into iced tea for a fruity twist. When you want an easy diabetes-friendly snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.

Apricots for a Scrumptious, Fiber-Rich Bite

apricots-best-fruits-for-a-diabetic-diet

Apricots are a sweet summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 g of carbohydrates, per the USDA. Four fresh apricots provide 134 micrograms (mcg) of your daily vitamin A requirement, which is 15 percent of your DV. These fruity jewels are also a good source of fiber. (Four apricots have 3 g of fiber, or 10 percent of the DV. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.

Apples for a Quick Fibrous and Vitamin C–Rich Snack

An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you’re on the go; a medium-size apple is a great fruit choice, with just 95 calories and 25 g of carbs, notes the USDA. Apples are also loaded with fiber (about 4 g per medium fruit, for 16 percent of your DV) and offer some vitamin C, with one midsize apple providing 8.73 mg or about 9 percent of the DV. Don’t peel your apples, though — the skins are nutritious, with extra fiber and heart-protective antioxidants, according to the Harvard T.H. Chan School of Public Health.

Oranges for a Juicy, Refreshing Source of Vitamin C

Eat one orange and you’ll get 78 percent of the vitamin C you need in a day (there are 70 mg of C in one medium fruit). This refreshing choice comes in at only 15 g of carbohydrates and 62 calories, per the USDA. One medium orange also contains folate (40 mcg or 10 percent of the DV) and potassium (237 mg or 5 percent of the DV), which may help normalize blood pressure. And while you’re enjoying this juicy treat, don’t forget that other citrus fruits, like grapefruit, are also great choices.

Pears for Easy Snacking, Plus Vitamin K and Fiber

Because pears are an excellent source of fiber (one medium fruit has nearly 5.5 g or 20 percent of the DV, per the USDA), they make a wise addition to your diabetes meal plan. Plus, unlike most fruit, they actually improve in texture and flavor after they’re picked. Store your pears at room temperature until they’re ripe and perfect for eating (they can then be stowed in the refrigerator), recommends USA Pears. Here’s a tasty treat: Slice up a pear and toss it into your next spinach salad.

Zesty Green Kiwi for Potassium, Fiber, and Vitamin C

If you’ve never tried a kiwi, you may not know that its fuzzy brown peel hides a zesty bright green fruit. According to the USDA, one delicious, powerhouse kiwi has 215 mg of potassium (5 percent of the DV), 64 mg of vitamin C (71 percent of the DV) and 2 g of fiber (8 percent of the DV). One kiwi also has about 42 calories and 10 g of carbohydrates, so it’s a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to seven days, according to Zespri Kiwifruit.

11 Vitamin-Packed Superfoods for Type 2 Diabetes

by Tipsbook

Unsure where to start? Check out these 11 tips for adding more superfoods to your diabetes diet!

1. Swap Out Meat for Beans and Lentils for Less Fat and More Fiber

2. Eat Salmon for Omega-3 Fatty Acids

a salmon fillet with a sprig of rosemary

3. Consider Tree Nuts for Other Sources of Healthy Fats

4. Grab a Handful of Fresh Blueberries for Disease-Fighting Antioxidants

5. Have a Side of Broccoli to Increase Your Intake of Vitamins A and C

A review of clinical studies published in the American Journal of Nutrition found that a diet rich in cruciferous vegetables like broccoli may help reduce the risk of cancer.

Plus, with 5.52 g of fiber (22 percent of the DV), broccoli is filling — which makes it a good choice for people who are trying to lose weight and control type 2 diabetes.

6. Indulge Your Potato Craving With Fiber-Rich Sweet Potatoes

7. Incorporate Spinach and Kale Into Pastas and Salads

8. Savor Your Morning Bowl of Oatmeal for Blood Sugar Control

9. Slice Open a Tomato for Heart-Healthy Lycopene

10. Go Greek With Your Yogurt for More Protein and Other Nutrients

Greek yogurt with pomegranate seeds and kiwi

Read nutrition labels carefully and avoid any Greek yogurt products that have added sugars. Your best bet is to select plain, fat-free versions and add some sweetness with berries.

11. Get Your Monounsaturated Fats With Heart-Healthy Avocados

Can I Eat Watermelon If I Have Diabetes?

by Tipsbook

Watermelon is typically a summertime favorite. Although you may want to dish some of the sweet treat up at every meal, or make it your go-to summer snack, it’s important to check the nutritional information first.

If you have diabetes, you know how important it is to watch what you eat and monitor your blood sugar levels.

Watermelon does contain natural sugars. Depending on your overall diet and the amount of watermelon consumed, this may have an impact on your blood sugar level.

Keep reading to learn how adding watermelon to your diet may affect you.

The health benefits of watermelon

Native to West Africa, watermelon is a wonderful source of vitamins and minerals that include:

Vitamin A supports healthy vision and aids in the upkeep of your heart, kidneys, and lungs.

Vitamin C is also beneficial to a healthy diet and found in watermelon.

Vitamin C has been known to:

improve heart health
aid in the prevention of some cancers
help battle symptoms of the common cold

Because it’s high in fiber, eating watermelon can promote good digestive health.

Not only can eating moderate amounts of watermelon curb your craving for something sweet, it can also keep you feeling full longer. This is because watermelon is over 90 percent water.

In addition to keeping you hydrated, watermelon can help you stick to your diet and aid in weight management.

What the research says

There isn’t any research directly connecting watermelon consumption and diabetes management. That said, there’s some evidence to suggest that eating watermelon may help reduce your risk for certain diabetes-related complications.

Watermelon contains moderate amounts of lycopene, which is the pigment that gives the fruit its color. It’s also a powerful antioxidant.

Although more research is needed, lycopene may help reduce your risk for cardiovascular disease. Early research suggests that the lycopene found in tomatoes may be linked to a reduced risk for heart disease.

Approximately 68 percent of people with diabetes who are age 65 or older die from some type of heart disease. Roughly 16 percent of people in this demographic die of stroke.

With this in mind, the American Diabetes Association has classified diabetes as one of seven manageable risk factors for heart disease.

Where does watermelon fall on the glycemic index?

The glycemic index (GI) looks at how fast food sugar enters the bloodstream. Each food item is given a value between 1 and 100. These values are determined according to how each food compares to a reference item. Sugar or white bread is generally used for reference.

Glycemic load (GL) is the combination of the GI and the actual carbohydrate content in a typical serving of food. It’s argued that the GL gives a more real-world value of how a specific food can affect blood sugar levels.

People who are managing their diabetes by carbohydrate counting often use this approach. Foods with a low or medium GI are considered less likely to raise your blood sugar levels.

A GI of 55 or less is considered to be low. A GI between 55 and 69 is generally considered to be medium. Anything over 70 is considered to be high.

A GL under 10 is low, 10 to 19 is medium, and 19 and above is considered high.

Watermelon typically has a GI of 72 but a GL of 2 per 100 gram serving. The GL of watermelon is low, and it can be eaten in moderation like all fruit as part of a balanced meal.

What are some other diabetes-friendly fruits?

Although eating watermelon has its benefits, you should consider balancing your diet with fruits that have a lower GI. Be sure to pick up fresh fruit whenever and wherever possible, as it doesn’t have any added sugars.

If you want to buy canned or frozen fruit, remember to choose canned fruits packed in fruit juice or water, rather than syrup. Be sure to read the label carefully and look for hidden sugars. You can also drain or rinse those packed in syrup.

Dried fruit and fruit juice should be consumed less often than fresh fruit. This is due to:

calorie density
sugar concentration
smaller recommended portion sizes

Diabetes-friendly fruits with a low GI include:

plums
grapefruit
peaches
apricots
pears
berries

What does this mean for me, my diet, and my diabetes care?

If you want to add watermelon to your weekly meal plan, it’s best to look at your diet as a whole. Watermelon has a higher GI, yet a low GL. Keep an eye on portion sizes and test glucose levels after eating watermelon to see how your body responds.

Talk to your healthcare provider about how you want to add variety to your diet. They’ll review your current diet and look at your overall health profile.

They may refer you to a dietitian to help you determine the best eating plan.

A dietitian can:

answer all of your questions
recommend portion sizes
advise you on possible substitutes

After talking with your doctor and dietitian, make sure to track your physical response to adding watermelon or other new foods to your diet. Share your tracking information with them on your next visit.

7 Weight Loss Tips That Lower Your Diabetes Risk

by Tipsbook

Pumpkin seeds almonds sunflower seeds magnesium foods

Having diabetes is a lot like being in the middle of the ocean and dying of thirst. You’re surrounded by something your body desperately needs, but ingesting it will kill you. With diabetes, that toxic substance is sugar.

Sugar—derived from the various healthy fruits and vegetables we eat—is what our bodies run on; we can’t function without it. But when you suffer from diabetes, that very same substance can wreak havoc.

Your digestive system turns brunch into glucose—the form of sugar your body uses for energy—and sends it into the bloodstream. Zap! You got the energy. But glucose is actually toxic when it lingers in the bloodstream, so when the glucose hits, your pancreas—a large gland located near your stomach—produces insulin, a hormone, and sends that into the bloodstream as well. Insulin is your body’s air traffic controller: It takes command of all your glucose and directs it into your cells, where it can be used for rebuilding muscle, for keeping your heart pumping and your brain thinking, for exercising or even singing or dancing.

But overeating on a consistent basis—or taking in too many calories too quickly, like when we eat sweets or drink sweetened beverages—turns insulin into the boy who cried wolf. Eventually your body’s insulin receptors—the docking stations where insulin parks glucose—begin to ignore insulin’s instructions. That’s a condition known as insulin resistance. After several years, the pancreas gets fed up with producing all that ineffective insulin and begins to produce less than you need. This is called type 2, or adult-onset, diabetes.

Glucose builds up in the blood, turning toxic and damaging the blood vessels, which is why diabetes can result in blindness, impotence, amputation, and other horrible afflictions. But remember, the body needs that glucose, which is now overflowing from the bloodstream and passing out through the urine. So at the same time too much sugar is killing you, you don’t have enough sugar in your cells to keep your body functioning. You feel fatigue and unusual thirst, and you begin losing weight for no apparent reason. You get sick more often, and injuries are slow to heal because your body is losing its ability to maintain itself.

More than 10% of the American population has diabetes, and more than a third of us have elevated blood sugar levels. Several studies indicate, though, that belly fat is strongly correlated with risk factors such as insulin resistance, which sets the stage for type 2 diabetes. Reducing belly fat via exercise and a healthy diet are two of the best ways to prevent and manage the disease.

Discover something fishy.

There’s a reason why omega-3 fatty acids are one of the core nutrients. Considered “essential” because the body does not produce them naturally, omega-3s boast a number of health benefits, including helping to reduce the risk of type 2 diabetes. A study by the University of Eastern Finland found that men with the highest intake of omega-3 fatty acids had a 33% reduced risk for this type of diabetes, compared to men with the lowest intake. Oily fish like wild salmon, rainbow trout, sardines, and mackerel are among the best sources of omega-3s. The American Heart Association recommends eating two 3 1/2-ounce servings of fatty fish per week.

Circuit train your belly away.

Aerobic exercise is known to prevent type 2 diabetes, and combining a heart-pumping cardio session with muscle-strengthening exercises is even better. A study published in the journal PLOS Medicine found that women who engaged in at least 150 minutes per week (about 20 minutes per day) of aerobic activity and at least 60 minutes per week (three 20-minute sessions) of muscle-strengthening activities reduced their risk of diabetes by 33% compared with inactive women.

Get your Greek on.

A Mediterranean diet may help to guard against obesity and consequently reduce your risk of diabetes by up to 21%, according to research presented at the American College of Cardiology’s 63rd Annual Scientific Session. The researchers’ conclusion comes from the analysis of nineteen original research studies that followed more than 162,000 participants for an average of five and a half years. While there is no set Mediterranean diet, it commonly emphasizes fresh fruits and vegetables, beans, nuts, fish, olive oil, and even a regular glass of red wine.

Hit the trail mix.

A study at the University of North Carolina at Chapel Hill found that people who consumed the most magnesium from foods and from vitamin supplements were about half as likely to develop diabetes over the next 20 years as people who took in the least magnesium.

Large clinical trials testing the effects of magnesium on diabetes risk are needed to determine whether a causal relationship truly exists, but researchers have found that as magnesium intake rose, levels of several markers of inflammation decreased, as did resistance to the effects of the key blood-sugar-regulating hormone insulin. Higher blood levels of magnesium also were linked to a lower degree of insulin resistance.

So what should you stock up on? Pumpkin seeds and dark chocolate are two of the best food sources of magnesium.

Eat the whole thing.

Simply choose a whole apple instead of a glass of apple juice, and not only will you dodge a ton of added sugar and additives, but you may also lower your risk for diabetes, according to a study by the Harvard School of Public Health. Researchers found that people who ate at least two servings each week of certain whole fruits—particularly blueberries, grapes, and apples—reduced their risk for type 2 diabetes by as much as 23% in comparison to those who ate less than one serving per month.

Conversely, those who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21%. Swapping three glasses of juice a week with three servings of whole fruit was associated with a 7% risk reduction! The high glycemic index of fruit juice—which passes through the digestive system more rapidly than fiber-rich fruit—may explain the results.

Don’t load up on acid.

A study of more than 60,000 women found that an acid-promoting diet, one that includes more animal products and processed foods than fruits and vegetables, causes a number of metabolic problems including a reduction in insulin sensitivity. According to the study, women with an “acid load” in the top quartile had a 56% increased risk of developing type 2 diabetes compared with the bottom quartile. Foods that promote an alkaline body environment—vegetables, fruits, and tea—counter acidity.

Give red meat the red light.

Bad news for people who love going back for seconds at the cookout: Researchers at the University of Singapore found that a small increase in red meat (we’re talking half a serving per day) was associated with a 48% elevated risk for type 2 diabetes over the course of four years. The good news is that you can undo some of the damage by reducing your red meat intake.

Can Too Many Soft Drinks Shorten Your Life?

by Tipsbook

Once again, soft drinks are getting linked with negative effects on your health.

And this time, it’s not just the consequences on your waist line and scale. Instead, one study found that consuming any type of soft drink contributes to early death.

Let’s say that louder for the people in the back.

According to the study – drinking soda shortens your lifespan. Period.

The study looked at data on 451,743 people with an average age of 50. And the results showed that it didn’t matter whether the people were drinking soft drinks with real or artificially added sugar.

“The striking finding was in nearly half a million people, there was an increased risk of death from all causes, including heart disease, with people that consumed sugar-sweetened beverages, sodas and artificial sweeteners,” says Mark Hyman, MD, who did not take part in the study. Results showed that people who consumed two or more glasses a day of soft drinks, sugar-sweetened or artificially-sweetened beverages had an increased risk of death from cardiovascular or digestive diseases.

Nothing but bad news

Dr. Hyman says that diet soda is not a “free pass” to consume soda without the negatives.

When it comes to artificial sweeteners, other studies have shown they are linked to obesity, diabetes, increased hunger and can impact your metabolism.

“Diet drinks have artificial sweeteners in them that affect your brain chemistry, make you hungry and can slow your metabolism,” says Dr. Hyman. “They affect your gut micro biome in ways that are not good.”

Instead of soda, or sugar-sweetened drinks, Dr. Hyman recommends looking for a sparkling water or a water with a small amount of fresh fruit added to it. “The key message here is – soda, sugar-sweetened beverages and artificial sweeteners are not good for you,” says Dr. Hyman. “They contribute to death from all causes and heart disease, so we should not be consuming them.”

Is Avocado Good For Diabetics?

by Tipsbook

sliced avocado on green surface

Millennials get flak for being the avocado toast generation. But they’re definitely on to something. Avocados are as nutritious as they are delicious and they come with some great health benefits.

Registered dietitian Julia Zumpano, RD, LD, says, “Avocados are a great addition to a healthy diet.” Jam-packed with vitamins and nutrients, here are some good reasons to give these wrinkly green fruits a second look and add them to your regular rotation.

One avocado, a ton of nutrients

There are hundreds of avocado varieties, ranging from big to small, wrinkly to smooth. What they have in common: a big round pit, creamy green flesh and a whole lot of nutrients crammed into a handy pear-shaped package.

Whether you’re adding a slice to a salad or sandwich or using them as an ingredient in a more complicated recipe, avocados have a lot going for them, health-wise, Zumpano says. Here are some of the many nutrients and vitamins packed into just a single avocado.

Monounsaturated fats: Avocados are rich in these heart-healthy fats, which help lower LDL (“bad”) cholesterol. Low LDL levels reduce the risk of heart disease and stroke.
Folate (B-9): Avocados contain a significant amount of folate, which is important for normal cell function and tissue growth
Vitamin K-1: Vitamin K-1 is important for blood clotting and may have benefits for bone health
Potassium: This is an essential mineral that is beneficial for blood pressure control and heart health. Avocados contain more potassium than bananas.
Copper: Copper is low in a standard American diet. Copper plays a role in iron metabolism
Vitamin C: Aids in immune function and skin health.
Vitamin E: This vitamin is a powerful antioxidant that prevents cells from damage.
Vitamin B-6: B vitamins help convert food into energy.
Fiber: Avocados are a good source of both soluble and insoluble fiber. And fiber can lower cholesterol and blood sugar, keep you regular and help you feel full and satisfied after a meal.
Low sugar: Compared to most fruits, avocadoes rank VERY low on the sweet scale.

How to enjoy avocados

A perfectly ripe avocado is slightly firm but not rock-hard. Can’t wait to eat it, but it’s not ripe? Store it in a paper bag on the counter until it gives a little when you squeeze it. Once it’s ripe, you can store it in the fridge for a day or two to keep it from going soft too quickly. (Or just dive right in, since a ripe-but-not-too-ripe avocado is a time-limited treasure.)

But don’t go overboard. Avocados are packed with nutrients, but they’re not exactly low in calories. A 50-gram portion — about a third of a medium-sized avocado — has about 75 calories. An entire large avocado can add upward of 400 calories to your daily diet.

Like most things, says Zumpano, moderation is key. “As long as you’re paying attention to portion sizes, avocados are great foods to include in your diet,” she says.

Avocado recipes even skeptics will love

The avocado is an all-ages treat, says Zumpano. Lots of babies love it mashed with banana. For an older palate, there are almost endless ways to use it. Some ideas to get you started:

Adorn burgers and burritos with avocado slices.
Cook them into quesadillas.
Start your day with a delicious combo of veggies, avocado and poached eggs.
No time for guacamole? Buy some store-bought salsa and mash avocado into it for a quick guac-hack.
Add them to a salad, such as a tomato avocado salad with shallot-lemon dressing or zesty mango, avocado and black bean salad.

You can also use the smooth, creamy fruit to replace the less-healthy fats in your diet, Zumpano says. Here are some additional ways you can add avocado to your diet.

Instead of slathering a sandwich with mayonnaise, spread some avocado on the bread.
Swap in avocado slices instead of shredded cheese on your salad.
Skip the butter on your toast and, yes, embrace avocado toast.
Rather than snacking on dips made with cheese or sour cream, dunk your veggies in guacamole.
Replace the butter or oil in recipes with mashed avocado (such as in these chocolatey avocado brownie bites).

“If you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,” she says.