Tipsbook - Page 2 of 110 - Evidence based Medicine in Human Terms

5 Foods You Should Always Have in Your Fridge

One secret to preparing healthy meals is having the right ingredients on hand. Here are five basics our dietitians believe no fridge should be without:

1. Eggs

“Eggs really are the perfect food — especially local eggs that come from chickens you know,” says Kristin Kirkpatrick, MS, RD, LD.

Conveniently packaged, eggs are rich in nutrients, low in calories and packed with high-quality protein.

“In moderation, eggs are an affordable, easy protein source for breakfast (in veggie omelets), snacks, salads and dinner (in stir-fries),” says Anna Taylor, MS, RD, LD, CDE.

Although you can eat unlimited egg whites, egg yolks are high in cholesterol.

“If you have, or are at risk for, heart disease, limit yourself to two to four egg yolks per week, depending on your risk factors,” advises Julia Zumpano, RD, LD.

“For general health, limit yourself to six or seven egg yolks per week (about one a day).”

She recommends keeping half a dozen hard-boiled eggs on hand for snacks or salads. They’ll keep in your fridge for one week.

2. Fresh veggies

“I keep a variety of fresh veggies in my fridge at all times: broccoli, bell peppers, carrots and other basics, plus fun veggies like sugar snap peas or asparagus,” says Ms. Taylor.

Think produce is expensive? “It should make up one-third of your diet, so it should take up one-third of your grocery budget,” she says.

For faster prep, buy veggies prewashed and precut (or do this yourself on weekends). Add veggies to your favorite recipes, dip them in hummus, saute them or roast them.

For Ms. Zumpano, it’s all about the leafy greens: They’re packed with vitamins (A, B2, B6, C, E and K, and folate) and minerals (calcium, copper, fiber, magnesium, potassium and zinc).

“I keep a large container of organic spinach, arugula, mixed baby greens or spring mix in my fridge at all times to add to soups, salads, rice, pasta, smoothies and protein shakes,” she says.

Love salads, but hate the prep? Buy salad kits in the produce section. “They allow you to make restaurant-quality salads in minutes,” says Hillary Sullivan, RDN, LD. Complete with crunchy toppings and dressing, just add a lean protein to your salad kit to make a meal.

“But beware of the high-calorie dressings,” she cautions. “I recommend using half the packaged dressing and half balsamic vinegar.”

3. Berries

“Berries are low in sugar, compared to other fruits, and quite versatile,” says Ms. Zumpano. They’re rich in antioxidants, vitamins and minerals (specifically vitamin C, folate, potassium and fiber).

She adds berries to cooked grains and dry whole-grain cereal, yogurt, smoothies and protein shakes.

Ms. Kirkpatrick is partial to blueberries. “I always have them on hand. You can take a handful for a quick snack, and blueberries are an easy add-on for oatmeal and salads,” she says.

4. Low-fat Greek yogurt

Plain, non-fat or low-fat Greek yogurt is a good source of probiotics and protein.

“It has twice the protein of regular yogurt, with none of the added sugar in flavored yogurts,” says Ms. Taylor. “Greek yogurt is definitely a staple in my home.”

Top yogurt with fresh or frozen fruit (and cinnamon) for breakfast or snacks.

“Or use 2% reduced-fat plain Greek yogurt to add instant tang, like sour cream or cream cheese would, to any meal,” says Ms. Sullivan.

Both dietitians suggest using Greek yogurt:

As a base for creamy dressings, dips and sauces
To replace mayonnaise in egg or tuna salad
As a substitute for sour cream on chili and tacos
To add protein to baked goods (like oatmeal banana pancakes)
To add protein to oatmeal

5. Other lean proteins

Cooked chicken breast. Grilled turkey burgers. Beans. Quinoa. “These ready-to-eat lean proteins make prepping dinner quick and easy at the end of a long day,” says Ms. Sullivan.

Ms. Kirkpatrick would add tempeh to that list. She uses it in a variety of meals and snacks.

“I love tempeh for two reasons,” she says. “First, because it’s made from soybeans, it provides wonderful isoflavones that help fight disease. Second, it’s fermented, which helps provide more good bacteria for my gut.”

So put these items on your grocery list, and keep your fridge well-stocked with them. You’ll find yourself enjoying healthy, amazing meals all week long

How can you Lower your Blood Sugar Levels?

by Tipsbook

Woman checking blood sugar levels after exercising next to glass of orange juice.

Blood sugar levels are a primary concern for people with diabetes. High blood sugar, known as hyperglycemia, occurs when a person’s blood sugar is over 180 milligrams per deciliter (mg/dL).

High blood sugar levels can be dangerous if not promptly managed and lead to both short-term and long-term problems.

In this article, we look at some different ways to help people lower their blood sugar levels. These steps include lifestyle changes, diet tips, and natural remedies.

Why is managing blood sugar important?

Keeping blood sugars at target levels helps people with diabetes avoid serious complications from the disease. High blood sugar can cause many ill effects, which can be sudden, such as acid buildup in the bloodstream, or occur gradually over time.

Over time, keeping blood sugar at unhealthful levels can damage small and large blood vessels in several organs and systems, leading to serious consequences, such as:

vision impairment and blindness
foot ulcers, infections, and amputations
kidney failure and dialysis
heart attacks and strokes
peripheral vascular disease, a condition where blood flow to the limbs is reduced
damage to the nervous system, leading to pain and weakness

By keeping blood sugar levels under 100 mg/dL before eating and under 180 mg/dL after eating, people with diabetes can significantly reduce their risk of adverse effects from the disease.

How to lower blood sugar levels

Here are 12 ways that a person with diabetes can lower high blood sugar levels and reduce the risk of complications.

1. Monitor blood sugar levels closely

High blood sugar levels often do not cause symptoms until they run well over 200 mg/dL. As such, it is essential for a person with diabetes to monitor their blood sugar several times a day. Doing so will mean that blood sugar levels never get that high.

A person with diabetes can use a home glucose monitor to check blood sugar levels. These are available for purchase online

Recommendations for how frequently to check glucose levels during the day will vary from person to person. A doctor can make the best recommendations regarding blood sugar monitoring to a person with diabetes.

2. Reduce carbohydrate intake

Researchers have carried out studies showing that eating a low-carbohydrate, high-protein diet reduces blood sugar levels.

The body breaks down carbohydrates into sugar that the body uses as energy. Some carbs are necessary in the diet. However, for people with diabetes, eating too many carbohydrates can cause blood sugar to spike too high.

Reducing the amounts of carbohydrates a person eats reduces the amount a person’s blood sugar spikes.

3. Eat the right carbohydrates

The two main kinds of carbohydrates — simple and complex — affect blood sugar levels differently.

Simple carbohydrates are mainly made up of one kind of sugar. They are found in foods, such as white bread, pasta, and candy. The body breaks these carbohydrates down into sugar very quickly, which causes blood sugar levels to rise rapidly.

Complex carbohydrates are made up of three or more sugars that are linked together. Because the chemical makeup of these kinds of carbohydrates is complicated, it takes the body longer to break them down.

As a result, sugar is released into the body more gradually, meaning that blood sugar levels do not rapidly rise after eating them. Examples of complex carbohydrates include whole grain oats and sweet potatoes.

4. Choose low glycemic index foods

The glycemic index measures and ranks various foods by how much they cause blood sugar levels to rise. Research shows that following a low glycemic index diet decreases fasting blood sugar levels.

Low glycemic index foods are those that score below 55 on the glycemic index. Examples of low glycemic foods include:

sweet potatoes
quinoa
legumes
low-fat milk
leafy greens
non-starchy vegetables
nuts and seeds
meats
fish

5. Increase dietary fiber intake

Fiber plays a significant role in blood sugar management by slowing down the rate that carbohydrates break down, and the rate that the body absorbs the resulting sugars.

The two types of fiber are soluble and insoluble fiber. Of the two types, soluble fiber is the most helpful in controlling blood sugar.

Soluble fiber is in the following foods:

vegetables
legumes
whole grains
fruit

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6. Maintain a healthy weight

Losing weight helps control blood sugar levels. Being overweight is linked to increased incidents of diabetes and greater occurrences of insulin resistance.

Studies show that reducing weight by even only 7 percent can reduce the chances of developing diabetes by 58 percent.

It is important to note that a person does not need to achieve ideal body weight to benefit from losing 10–20 pounds and keeping it off. Doing so will also improve cholesterol, reduce the risk of complications, and improve a person’s general sense of well-being.

Eating a healthful diet full of fruits and vegetables and getting enough exercise can help a person lose weight or maintain their currently healthy weight.

7. Control portion size

At most meals, a person should follow portion guidelines provided by a doctor or nutritionist. Overeating at a sitting can cause a spike in blood sugar.

Although simple carbohydrates are typically associated with elevated blood sugar levels, all food causes blood sugar levels to rise. Careful control of portions can keep blood sugar levels more controlled.

8. Exercise regularly

Exercise has many benefits for people with diabetes, including weight loss and increased insulin sensitivity.

Insulin is a hormone that helps people break down sugar in the body. People with diabetes either do not make enough or any insulin in their body or are resistant to the insulin the body does produce.

Exercise also helps to lower blood sugar levels by encouraging the body’s muscles to use sugar for energy.

9. Hydrate

Proper hydration is key to a healthful lifestyle. For people worried about lowering high blood sugar, it is crucial.

Drinking enough water prevents dehydration and also helps the kidneys remove extra sugar from the body in the urine.

Those looking to reduce blood sugar levels should reach for water and avoid all sugary drinks, such as fruit juice or soda, which may raise blood sugar levels instead.

People with diabetes should reduce alcohol intake to the equivalent of one drink per day for women and two for men unless other restrictions apply.

10. Try herbal extracts

Herbal supplements in the form of matcha powder and loose leaf tea on spoons, next to cup of green tea.

Herbal extracts may have a positive effect on treating and controlling blood sugar levels.

Most people should attempt to gain nutrients from the foods they eat. However, supplements are often helpful for people who do not get enough of the nutrients from natural sources.

Most doctors do not consider supplements as a treatment by themselves. A person should consult their doctor before taking any supplement, as they may interfere with any prescribed medications.

Some supplements a person may want to try are available for purchase online, including:

green tea
American ginseng
bitter melon
Aloe vera
fenugreek
chromium

11. Manage stress

Stress has a significant impact on blood sugar levels. The body gives off stress hormones when under tension, and these hormones raise blood sugar levels.

Research shows that managing stress through meditation and exercise can also help to lower blood sugar levels.

12. Get enough sleep

Sleep helps a person reduce the amount of sugar in their blood. Getting adequate sleep each night is an excellent way to help keep blood sugar levels at a normal level.

Blood sugar levels tend to surge in the early morning hours. In most people, insulin will tell the body what to do with the excess sugar, which keeps the blood sugar levels normal.

Lack of sleep can have a similar effect to insulin resistance, meaning that a person’s blood sugar level could spike significantly from lack of sleep.

Takeaway

Managing high blood sugar is key to avoiding serious complications from diabetes.

There is a range of lifestyle interventions that can help a person struggling with high blood sugar to lower their glucose levels.

A person should always follow their doctor’s advice for lowering high blood sugar.

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Can Diabetics Eat Strawberries? 🍓

by Tipsbook

But while it’s true that you should limit certain foods, fruit isn’t one of them.

Yes, sugary foods can increase your blood glucose level. However, eating fruit affects glucose levels differently than eating chocolate cake or cookies. It has everything to do with the nutritional content and makeup of different foods.

So, if you’re a big fan of strawberries, you don’t have to kick this fruit — or berries, in general — to the curb. Eating strawberries and other fruits is important for a healthy diet. Plus, strawberries are low in calories and a great source of antioxidants, fiber, and other nutrients.

But if you have diabetes, it’s still important to understand how these berries affect blood sugar.

Can I eat strawberries?

If you have diabetes, you can still eat sweet treats like cake, cookies, and ice cream. But moderation is key to preventing blood sugar spikes.

Strawberries aren’t only delicious and refreshing, but they’re the perfect treat because their sweetness can satisfy your sweet tooth.

Eat in moderation

Beware of certain dishes that may seem healthier than they are, simply because they include strawberries.

Some desserts, such as pies and cheesecakes, include strawberries as toppings. Yet, many of these desserts aren’t exactly diabetes-friendly, as the overall sugar content may cause an increase in blood sugar.

Nutritional content

Eating strawberries alone is healthy because the fruit is low in calories. On average, one cup of strawberries has about 46 calories.

This is helpful if you’re watching your weight. Maintaining a healthy weight can lower blood sugar naturally and help you reduce the risk of diabetes complications.

Fiber

Strawberries are also a good source of fiber. One cup of whole, fresh strawberries contains about 3 grams (g) of fiber, or roughly 12 percent of the recommended daily intake.

Consuming fiber is important if you have diabetes because it helps slow the absorption of sugar. Not only does fiber improve your blood sugar level, but it can help you feel full longer. This also contributes to healthy weight management.

Vitamins and minerals

Other important nutrients and vitamins found in strawberries include vitamin C and magnesium.

According to research, magnesium can improve insulin resistance, reducing the risk of type 2 diabetes and improving diabetes control.

In addition, vitamin C has been linked to a lower risk of developing type 2 diabetes, and it may help reduce blood sugar spikes after meals. The antioxidants in vitamin C may even help reduce certain complications of diabetes, such as high blood pressure.

What’s the glycemic index?

When deciding which fruits to eat and limit, you may want to know where they rank on the glycemic index.

The glycemic index ranks carbohydrates according to how fast or how slow they increase blood glucose levels. People with diabetes often aim to eat foods with a low glycemic load, including low-glycemic fruits.

Strawberries fall into this category, as the fruit doesn’t quickly raise glucose levels. You can eat them without worrying about a blood sugar spike.

Knowing the glycemic load of different types of food is helpful. It can help you decide what to eat.

Other fruits

While fruits aren’t off limits for people with diabetes, keep in mind that some fruits do have a higher glycemic load than others. But even fruits with a higher glycemic index are OK in moderation.

Take watermelon, for example. It ranks high on the glycemic index, but it has a low amount of digestible carbohydrates. This means you would have to eat a lot of watermelon for it to have a negative effect on your blood sugar.

Also, it’s important to know that the glycemic index measures how quickly food causes your blood sugar to increase. It doesn’t take into account the nutritional makeup of food.

So, while a food may rank low on the glycemic index, it could be high in fat — and not the best choice if you’re looking to maintain a healthy weight.

Healthy eating for diabetes

Good nutrition is essential when maintaining a healthy weight and managing your diabetes. It’s all about balance. This involves eating a mix of nutritious foods, including:

lean proteins
fruits
vegetables
whole grains
legumes
low-fat dairy products

You should also limit any beverages or foods with added fat and sugar. If you’re not sure what to eat, your doctor can recommend a dietitian to help you come up with a healthy eating plan.

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, about 45 percent of your calories should come from carbohydrates.

Most women can consume three servings of carbohydrates per meal, while men can consume up to five servings per meal. One serving consists of 15 g of carbohydrates.

When snacking in between meals, limit your carbs to about 15 g. A cup of strawberries falls within this range, so you can enjoy this snack without it affecting your blood sugar too much.

The bottom line

People with diabetes can eat strawberries and many other types of fruit. Fruit is an essential part of a healthy diet, but the key is to eat a balanced diet of fruits, vegetables, lean proteins, and whole grains.

Can People With Diabetes Eat Peaches?

by Tipsbook

If you have diabetes, it’s important to limit certain high-carb foods to keep your blood glucose levels stable. This can be confusing when it comes to fruit, which is both nutritious and high in natural sugars (a type of carb). Take peaches, for instance — are peaches good for people with diabetes?

Here’s everything you need to know about diabetes and peaches, including whether or not peaches are OK for people with diabetes and if you should add them to your diet.

Can People With Diabetes Eat Peaches?

If you count peaches among your favorite foods, you’re probably wondering if peaches are good or bad for people with diabetes.

Fortunately, if you love this sweet fruit, you need not worry — typically, people with diabetes can eat peaches.

Remember, fruit is a nutritious part of a balanced diabetes diet, according to the Mayo Clinic. Indeed, most fruits have a low GI rating due to their fructose and fiber content, meaning they’re less likely to mess with your blood sugar levels than high-GI foods like white rice or melon, per the American Diabetes Association (ADA).

Fresh, fragrant peaches are a warm-weather treat you can include 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 makes it a good source of that nutrient, and it’s also a source of potassium, with 285 mg.

Vitamin C does everything from helping your body form blood vessels and cartilage to aiding your body’s healing process, notes the Mayo Clinic. Potassium, on the other hand, acts as an electrolyte, helping normalize the fluid levels in our cells, per Harvard T.H. Chan School of Public Health.

Peaches are yummy on their own, or you might consider tossing them into some unsweetened iced tea. When you want an easy diabetes-friendly snack, whip up a quick smoothie with peach slices pureed with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.

Should You Clean Peaches With Vinegar?

Washing your peaches under cool running water is enough to remove any dirt that may be on them. While it’s not necessary to wash peaches with vinegar, doing so can minimize any bacteria living on your fruit — just note that the vinegar might affect the peaches’ taste and texture, according to Colorado State University.

If you’re set on cleaning peaches with vinegar, just mix 1/2 cup distilled white vinegar with 1 cup water in a bowl, add your peaches and swish them around for a few seconds and then rinse them well under cool water.

Are Blueberries Good for Diabetes?

by Tipsbook

Blueberries are rich in a variety of nutrients, including:

fiber
vitamin C
vitamin E
vitamin K
potassium
calcium
magnesium
folate

One cup of fresh blueberries contains about:

84 calories
22 grams of carbohydrate
4 grams of fiber
0 grams of fat

Blueberries and diabetes

In fact, the American Diabetes Association (ADA) calls blueberries a diabetes superfood. While there’s no technical definition of the term “superfood,” blueberries are packed with vitamins, antioxidants, minerals, and fiber that promote overall health. They may also help prevent disease.

For people living with diabetes, blueberries may help with glucose processing, weight loss, and insulin sensitivity. Read on to learn more about the benefits of blueberries for diabetes.

Glycemic index of blueberries

Glycemic index (GI) measures the effects of carbohydrate-containing foods on your blood sugar level, also called blood glucose level.

The GI index ranks foods on a scale of 0 to 100. Foods with a high GI number raise blood glucose levels more quickly than foods with a medium or low GI number. GI rankings are defined as:

Low: 55 or less
Medium: 56–69
High: 70 or more

The glycemic index of blueberries is 53, which is a low GI. This is about the same as kiwi fruit, bananas, pineapple and mango. Understanding the GI of foods, as well as the glycemic load, can help people with diabetes plan their meals.

Glycemic load of blueberries

Glycemic load (GL) includes portion size and digestible carbohydrates along with GI. This gives you a more complete picture of a food’s effect on blood sugar by measuring:

how quickly a food makes glucose enter the bloodstream
how much glucose per serving it delivers

Like the GI, the GL has three classifications:

Low: 10 or less
Medium: 11–19
High: 20 or more

One cup of blueberries with an average portion size of 5 ounces (150 g) has a GL of 9.6. A smaller serving (100 g) would have a GL of 6.4.

By comparison, a standard-sized potato has a GL of 12. This means a single potato has nearly twice the glycemic effect of a small serving of blueberries.

Blueberries and glucose processing

Blueberries might aid in the efficient processing of glucose. A University of Michigan study on rats found that feeding the rats powdered blueberry lowered abdominal fat, triglycerides, and cholesterol. It also improved fasting glucose and insulin sensitivity.

When combined with a low-fat diet, the blueberries also resulted in lower fat mass as well as lower overall body weight. Liver mass was also reduced. An enlarged liver is linked to insulin resistance and obesity, which are common features of diabetes.

More research is needed to determine the effects of blueberries on glucose processing in humans.

Blueberries and insulin sensitivity

According to a 2010 study published in The Journal of Nutrition, obese adults with prediabetes improved insulin sensitivity by drinking blueberry smoothies. The study suggested that blueberries can make the body more responsive to insulin, which may help people with prediabetes.

Blueberries and weight loss

Since blueberries are low in calories but high in nutrients, they may help with weight loss. For people who are overweight or obese, eating a healthy balanced diet that includes fruits such as blueberries may help prevent diabetes and improve overall health.

A 2015 study of 118,000 people over 24 years concluded that increasing fruit consumption — specifically berries, apples, and pears — results in weight loss.

The study suggested that this information could offer guidance for the prevention of obesity, which is a primary risk factor of health conditions such as diabetes.

Takeaway

Although more studies are needed to determine the biological effect of blueberries, some research suggests that eating blueberries can help people lose weight and improve insulin sensitivity. As such, blueberries could be beneficial for people with diabetes. Speak with your doctor or dietician for more information on eating a healthy diet for diabetes.

Are Oranges Good for People with Diabetes

by Tipsbook

sliced orange fruit on white surface

Fresh and seasonal fruits are an intrinsic part of a healthy diet. They are rich in a variety of antioxidants, vitamins, and nutrients that are essential to carry out various body functions. Health experts often emphasize the need of including fruits of all types and colors in one’s diet. But if you happen to be a diabetic, you need to be a little cautious of what you have on your plate, even when it comes to fruits. Fruits that have high sugar content or glycaemic indexes like watermelon and pineapples are not very advisable for diabetics. Whereas, consuming fruits like guavas and tomatoes has been linked to lowered blood sugar levels. Oranges too are said to be beneficial for diabetics. Read on to know why.

Diabetes Management: Why Should You Add Oranges To Diabetes Diet

The American Diabetes Association has listed citrus fruits among Diabetes superfoods. According to the association, citrus fruits like oranges, grapefruits, and lemons are full of fiber, vitamin C, folate, and potassium, which would help benefit a healthy diabetic eating plan.
Oranges are full of fiber. Fiber takes the longest to break down and digest. This enables the slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time. Moreover, the glycaemic index of raw oranges is just about 40-43. The Glycaemic Index (GI) is a relative ranking of carbohydrates in foods according to how they affect blood glucose levels. Carbs with a low GI value (55 or less) are digested, absorbed, and metabolized slowly and cause a gradual rise in blood glucose. Diabetics are advised to include more low GI foods in their diets.

Are there downsides to people with diabetes?

There are no downsides to eating whole oranges if you have diabetes.

In fact, the American Diabetes Association (ADA) encourages people with diabetes to eat citrus fruits like oranges.

What about other orange products?

All the same, you may need to limit your intake of other orange products if you have diabetes.

Orange juice

Although 100% orange juice provides several vitamins and minerals, it’s lacking fiber — which is essential for blood sugar regulation.

Plus, orange juice has a high GI and is usually paired with other carb-rich foods, which may increase your risk of high blood sugar levels. Thus, people with diabetes should limit their intake.

All the same, if your blood sugars fall too low — a condition known as hypoglycemia — a 4-ounce (120-mL) serving of orange juice may bring them back to normal levels.

Canned mandarin oranges

The ADA recommends buying canned oranges in juice rather than syrup to limit your intake of added sugar.

You should also look for phrases on the can, such as “no added sugars” or “unsweetened,” to help you make the best choice.

How many oranges should you eat?

To keep your blood sugar level within a normal range, it’s recommended to limit your carb intake to 50–60% of your total calories. For a 2,000-calorie diet, that’s 1,000–1,200 calories from carbs — or 250–300 total grams of carbs per day.

Because of differences in body size and activity level, there’s no magic number for how many oranges you should have.

Still, you can safely eat several servings of oranges per day, bearing in mind that one serving of carbs is 15 grams.

A single serving of various orange products is:

1/2 cup (123 grams) of canned mandarin oranges
a medium-sized (154-gram) orange
4 ounces (120 mL) of 100% orange juice

The number of carbs needed at each meal and snack varies by body size and activity level. You should plan to eat around the same number of carbs at meals and snacks to keep your blood sugar levels steady.

How Much Salt is Too Much?

by Tipsbook

person sprinkling salt in fries

Sugar gets a lot of bad press when it comes to unhealthy food choices. But too much salt can be a problem, too. And it’s not just an occasional bag-of-chips-binge-watching night that’s the issue. Nearly all Americans eat well over the maximum recommended salt intake every day.

“Everyone should be aware of how much salt they’re eating and how it affects them,” says registered dietitian Julia Zumpano, RD. She explains how salt impacts your body and the ways you can scale back without sacrificing flavor.

Is salt unhealthy?

Salt isn’t unhealthy unless you eat too much of it. Here’s the deal: Salt and sodium aren’t the same things. Salt is composed of two minerals — about 40% sodium and 60% chloride. Sodium is what can negatively affect your health if you consume too much.

But your body also needs sodium to survive. In small amounts, it helps your nerves and muscles function properly and balances fluid in your body.

You need a minimum of 1,500 milligrams of sodium a day, says Zumpano. Going below that leads to low blood pressure and electrolyte imbalances in your blood. Signs of too little sodium include:

Dizziness.
Headache.
Lack of energy.
Muscle fatigue.
Nausea.

But for most people, getting enough sodium isn’t a concern. It’s in many foods that Americans frequently eat. And no matter what kind of table salt you add to your food at home — iodized salt, sea salt, kosher salt or Himalayan pink salt — it’s all the same when it comes to the amount of sodium it contains. The only difference is that some varieties may have other beneficial minerals, notes Zumpano.

How much salt is too much?

The U.S. Food and Drug Administration (FDA) recommends that adults eat less than 2,300 milligrams of sodium a day. That’s about one teaspoon of table salt. “If you eat more than that in one day, it’s not going to hurt you,” says Zumpano. “But if you consistently exceed the recommended amount, you’re eating too much, and it can impact your health.”

Most Americans consume about 3,400 milligrams of sodium a day. Only elite athletes or people who profusely sweat could possibly need this much sodium.

Effects of eating too much salt

A sodium-heavy diet makes you retain fluid, which leads to swelling in the short term. But far more concerning is its impact on your body over time. Excess sodium intake can negatively affect your kidney function. It also leads to high blood pressure, the top risk factor for stroke.

“If you only check your blood pressure once a year at your checkup, it could be normal that day,” explains Zumpano. “Perhaps you’ve fasted, had a cup of coffee, peed a lot, and so your blood pressure seems fine. But it might not be so normal if you were tested after eating out at a restaurant.”

Signs your sodium intake is too high

It’s important to know how sodium affects you, as everyone is different. After eating a salty meal, look for the following signs to see if you’re more sensitive to sodium’s effects.

Bloating

Sodium attracts water. If you eat a lot of salty foods, you’ll experience fluid retention (when sodium holds water in your body). The result? You feel swollen and look puffier, especially around the abdomen and eyes. You may also notice swelling in your hands and feet.

Increased thirst

Recent research shows higher levels of sodium don’t cause people to be thirstier. But despite that, some people can’t help but chug down more liquids after eating salty foods.

Rise in blood pressure

Sodium is primarily located in our blood, and it pulls water to it. So, if you eat too much sodium, more water enters your bloodstream. The greater volume of blood pushes against blood vessel walls, causing high blood pressure (hypertension).

Poor sleep quality

Eating too much sodium can mess with your sleep, especially if you eat it in the evening. A spike in blood pressure along with urges to drink and pee make staying asleep difficult.

How to flush sodium out of your system

If you’re feeling the effects of too much salt, there are a few ways to rid yourself of excess sodium. “The very best thing to do is sweat,” says Zumpano. “The body naturally removes sodium through sweat, tears and urine.”

To even out your sodium level, get sweaty by exercising or sitting in a sauna. Drink plenty of fluids and eat a low-sodium diet the next day, too.

Eating too much salt is bad for your health. Making a conscious effort to manage the sodium in your diet will pay off — you’ll avoid the bloating and thirst that follows a salty meal and the risk of high blood pressure dow

14 Secret Remedies to treat Diabetes

by Tipsbook

If you have Type 2 diabetes, your doctors have likely advised you to watch your sugar levels and carb intake. But there are other ways to keep your blood glucose, or sugar, levels in check as well.

Some 90-95 percent of all diabetes cases in the United States are Type II. In fact, statistics say that 1 in 8 Americans are diagnosed with it. It’s time to get this disease under control.

1. Reduce Your Portion Sizes

Ah, a simple pro-tip! It is crucial to reduce your portion sizes in order to keep your blood levels at a happy balance. Think about it this way: If you eat too much at once (particularly a dish high in carbs) your blood sugar may spike which will put you in a hyperglycemic state. Not ideal! Conversely, if you eat too little, your body may go into a hypoglycemic state, which means you don’t have enough blood sugar. So where’s the happy medium? Make sure to eat three solid meals per day with lunch and dinner looking something like this: ½ of the plate should include non-starchy vegetables and fruit, ¼ grains, and ¼ protein. For breakfast, kickstart the day with a bowl of oatmeal and a ¼ cup of berries for a boost in antioxidants.

2. Limit Your Protein Intake

When you have Type 2 diabetes, it’s very important to moderate your consumption of protein because you want to reduce the risk of developing a particular microvascular issue called nephropathy. Nephropathy is scientific lingo for kidney damage or kidney disease, and a diet that’s moderate to low in protein helps avoid the onset of these issues. A diet low in protein doesn’t stress the kidneys nearly as much as one that’s high in protein does. Stick to one 3-4 ounce serving of meat per day at most to promote the longevity of your kidneys!

3. Reduce Sugar Intake

This is pretty obvious, but it’s essential to at least mention it. We’re not going to tell you to eat a certain number of grams of sugar per day because, honestly, that’s a bit unrealistic. However, something that is realistic is the fact that you can control how much added sugar you put into your body. Limit yourself to a maximum of one sugary treat a day—two or three squares of dark chocolate would absolutely suffice. This way you still get to quench that sweet tooth without over-indulging and causing your blood sugar levels to skyrocket!

4. Start Counting Carbs

Low carb this, low carb that. Are you sick of hearing it? Well, think about it this way, you can count carbs by calculating carb choices. One serving of carbs, or one carb choice, is equivalent to 15 grams carbs. Women should aim to have 3-4 carb choices for lunch and for dinner, which is somewhere between 45-60 grams of carbs per meal. Men, on the other hand, should have 4-5 carb choices per lunch and dinner, which yields 60-75 grams of carbs. For breakfast and snacks, stick to 1-2 choices per meal. You’re probably wondering how you even go about counting carbs, and lucky for you numbers 8 and 9 in this article will help you do just that! Keep reading for some helpful tools.

5. Monitor Your Blood Glucose

Acquiring a blood glucose meter, a lancet device with lancets, and test strips are key to making sure your blood glucose levels are at a stable range. For example, before meals your blood glucose levels should be 95 mg/dL or lower. One hour after eating, your levels should be at 130 mg/dL or lower and two hours after eating your levels should be at 120 mg/dL or lower. A good time to check your blood sugar would be when you have an a heightened feeling of thirst, headache, difficulty paying attention, or feel weak and fatigued. However, you’ll want to get an idea on where your body’s levels are at specific times throughout the day, so you know what to expect when you prick your finger. For five days, try taking your blood glucose levels three times a day at either one of the following times: before breakfast, before lunch/dinner, two hours after a meal, before intense exercise, when you are not feeling well, and before bed. Make sure to record in a journal so you can have these numbers for reference!

6. Learn About Glycemic Index

This is super important! Glycemic index is a system that ranks foods on a scale from 1 to 100 based on the impact they have on blood sugar levels. Foods that are low in glycemic index are the ones you want to have comprising a majority of your diet! Fill up on non-starchy veggies like broccoli, kale, spinach, and just about any leafy green or fruit you can think of and limit your intake of things like potatoes, meat, and dairy products. Make sure to steer clear of high glycemic index foods like white breads, white rice, and soda. Read up on 30 Salad Recipes for Weight Loss for some low glycemic meals that are delicious and extremely nutritious!

7. Exercise

Whether you prefer aerobic exercises like walking, jogging, swimming and biking or anaerobic exercises like lifting and interval circuits, both will help you manage your Type 2 diabetes. Why? When your muscles require glucose (blood sugar), they contract and push that glucose out of your blood and into your cells. As a result, this helps balance your blood glucose levels. So slip on a pair of sneakers and hit the trail or gym!

8. Download This App

Of course, there’s an app to help you monitor your blood glucose levels! Sugar Sense is an awesome app that you can download for free on your smartphone that will help you keep track of your blood glucose levels, carb count, monitor your weight, and more. Download ASAP for immediate relief!

9. Visit This Website

Cronometer is another excellent online tool that enables you to record meals, log exercise and biometrics, and more.

10. Join a Support Group

No scientific study is needed to stress how vital it is to talk to other people who are also enduring similar struggles. Hop online and see what groups you can join in your area, you may even meet new friends, workout buddies and dinner pals who understand what you’re going through. You are strong and you deserve to have people to vent to and bounce ideas off!

11. Reduce Stress

Did you know that stress can actually elevate your blood glucose levels? Keep your mind quiet and free of stress by taking a break at work and going for a walk and engaging in some deep breathing. Your health is your number one priority, updating that excel sheet or balancing that checkbook can wait!

12. Practice Yoga

This goes hand-in-hand with reducing stress. Inhaling positive energy and exhaling negative energy including, worries, stress, and feelings of sadness and fueling that breath through movement is incredibly beneficial to the mind and body.

13. Do Not Eat Fast Food

Contrary to popular belief, these fake sweeteners, called non-nutritive sweeteners or NNS, are not healthy for people with diabetes to consume. According to a study conducted by Harvard’s School of Public Health, consuming artificially sweetened drinks contributed to a 47 percent increase in BMI. The study finished in 2013 after monitoring 3,682 individuals for 7-8 years. So why would this happen if these sweeteners do not even contain regular table sugar (sucrose) which is thought to be the one of the leading causes of visceral fat, obesity, and Type 2 diabetes? The answer is quite simple, artificial sweeteners are anywhere from 180-20,000 times sweeter than table sugar. Frequent consumption can cause an alteration in your taste buds, which makes vegetables and even fruits taste more bitter than they actually are. This causes you to neglect those foods and go after foods that satisfy that desire for sweetness. Yikes!

14. Shed a Few Pounds!

With all of these factors, it’s no doubt that you will lose a couple of pounds. Shedding just 10-15 pounds can significantly help balance your blood glucose levels, so get off the couch and get cracking because there’s no time to waste.

Are Blueberries Good for Diabetes?

by Tipsbook

Blueberries are rich in a variety of nutrients, including:

fiber
vitamin C
vitamin E
vitamin K
potassium
calcium
magnesium
folate

One cup of fresh blueberries contains about:

84 calories
22 grams of carbohydrate
4 grams of fiber
0 grams of fat

Blueberries and diabetes

For people living with diabetes, blueberries may help with glucose processing, weight loss, and insulin sensitivity. Read on to learn more about the benefits of blueberries for diabetes.

Glycemic index of blueberries

Glycemic index (GI) measures the effects of carbohydrate-containing foods on your blood sugar level, also called blood glucose level.

The GI index ranks foods on a scale of 0 to 100. Foods with a high GI number raise blood glucose levels more quickly than foods with a medium or low GI number. GI rankings are defined as:

Low: 55 or less
Medium: 56–69
High: 70 or more

Glycemic load of blueberries

Glycemic load (GL) includes portion size and digestible carbohydrates along with GI. This gives you a more complete picture of a food’s effect on blood sugar by measuring:

how quickly a food makes glucose enter the bloodstream
how much glucose per serving it delivers

Like the GI, the GL has three classifications:

Low: 10 or less
Medium: 11–19
High: 20 or more

One cup of blueberries with an average portion size of 5 ounces (150 g) has a GL of 9.6. A smaller serving (100 g) would have a GL of 6.4.

By comparison, a standard-sized potato has a GL of 12. This means a single potato has nearly twice the glycemic effect of a small serving of blueberries.

Blueberries and glucose processing

More research is needed to determine the effects of blueberries on glucose processing in humans.

Blueberries and insulin sensitivity

Blueberries and weight loss

A 2015 study of 118,000 people over 24 years concluded that increasing fruit consumption — specifically berries, apples, and pears — results in weight loss.

The study suggested that this information could offer guidance for the prevention of obesity, which is a primary risk factor of health conditions such as diabetes.

Takeaway

11 Tips to Protect Your Feet and Legs if You Have Diabetes

by Tipsbook

If you’re managing diabetes, you may encounter problems with your feet and legs, two common complications of the disease. Diabetes puts you at higher risk for calluses, corns, bunions, blisters, and ulcers — and high blood sugar means these minor injuries and alterations may become gateways to potentially disabling infections.

But you can take several steps to help keep your feet in good shape, including wearing specialized footwear, having regular foot exams, and performing low-impact exercises.

Why does this complication occur in the first place? First, know that high blood sugar levels damage nerves. Researchers aren’t exactly sure how this damage happens, but they think that blood sugar may have a negative effect on the nervous system’s cells and enzymes, according to the Joslin Diabetes Center. These damaged nerves may lead to diabetic neuropathy, a condition in which you lose feeling in your feet or your hands.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, neuropathy occurs in about 70 percent of people with diabetes, and its symptoms can result in harmful infections. After all, if you can’t feel your feet, you won’t be able to notice cuts, sores, or pain. And if you can’t feel these irritations and wounds, they may lead to infection, and untreated infections can lead to gangrene, which in turn can require amputation.

Neuropathy is the cause of the dry skin experienced by many of those with diabetes: The disabled nerves in your feet can’t receive the brain’s message to sweat. Dry feet crack, which makes it possible for germs to enter the body. Nerve damage can also cause changes to the shape of your feet, which can make previously comfortable shoes hard to walk in. That friction creates calluses and bunions that can wear down and expose skin to germs. In addition, diabetes also causes the blood vessels to shrink and harden, which can make it hard for your feet to fight infection.

To help manage these symptoms, you can safely use lotion, according to the American Diabetes Association. But it’s important to make sure you don’t put it between your toes because the extra moisture in that tight space may encourage fungus to grow. In contrast, soaking your feet when you have diabetes isn’t a good idea. This approach can make already-vulnerable skin even more fragile and susceptible to infection, either through making your skin too dry or too soft.

There are a number of other solutions for the aching, sensitive feet you may encounter on your journey with diabetes. Read on for 11 tips that will help you stride on with strength and confidence while managing the disease.

Inspect Your Feet Every Day for Cracks, Wounds, and Sores

Nerve damage is a complication of diabetes that makes it hard to feel when you have sores or cracks in your feet. “Patients with diabetes are looking for any changes in color, sores, or dry, cracked skin,” says podiatrist Steven Tillett, DPM, of Portland, Oregon. Place a mirror on the floor to see under your feet or ask a friend or relative for help if you can’t see all parts of your feet clearly.

Don’t Use Your Feet to Test Hot Water

When people with diabetes develop nerve damage or neuropathy, it can be hard to tell if the bath water is too hot. “They won’t realize they are actually scalding their skin,” explains Dr. Tillett. Stepping into a bath before checking the temperature can cause serious damage to your feet since burns and blisters are open doors to infection. Use your elbow to check the water temperature before getting into the tub or shower.

Support Your Feet With Diabetes-Friendly Footwear and Socks

Shoe shopping for people with diabetes requires a little more attention to detail than you may be used to. Tillett advises looking for shoes with more depth in the toe box, good coverage of both top and bottom, and without seams inside the shoe that can rub on your foot. Likewise, seek socks without seams, preferably socks that are padded and made from cotton or another material that controls moisture.

Don’t Go Barefoot, Whether You’re Inside or Outside

a person with diabetes wearing slippers at home

Wearing shoes with good coverage outside to protect your feet makes sense to most people, but even inside your house, puttering around without shoes puts your feet at risk for small cuts, scrapes, and penetration by splinters, glass shards, and misplaced sewing needle or thumbtack. If you have neuropathy, you might not notice these dangerous damages until they become infected. It’s best to wear shoes at all times, even in the house.

Keep Your Feet Dry to Reduce the Risk of Infection

Make sure that drying your feet is part of your hygiene routine. “The space between the toes is very airtight,” says Tillett. “Skin gets moist and breaks down, leading to infection.” Prevent this by toweling off thoroughly after washing your feet and by removing wet or sweaty socks or shoes immediately. As mentioned previously, you can still use moisturizer to prevent dry, cracked skin — just avoid putting it between your toes.

See a Podiatrist Regularly to Treat Foot Problems

Even seemingly harmless calluses may become problems if you ignore them, notes Tillett. When building your diabetes healthcare team, consider including a podiatrist, a doctor who specializes in foot care, instead of heading to the pharmacy for an over-the-counter product for feet — some products are irritating to your skin and can actually increase the risk of infection even while they treat the bunion, callus, or corn on your foot.

Stabilize and Relieve Feet With Orthotic Shoes

Because wearing correct shoes is so important, orthotic footwear is a great investment in protection and comfort. Shoes made especially for people with diabetes are available at specialty stores and online, or you can visit your podiatrist for advice. Medicare Part B will cover one pair of extra-depth or custom-molded diabetic shoes a year, plus additional inserts to reduce pressure on your feet. Your doctor may recommend these shoes to you if you have an ulcer or sore that is not healing.

Go Easy on Your Feet With Low-Impact Exercises

People with diabetes benefit from exercise, but what is the best kind? While exercise for diabetes certainly isn’t one-size-fits-all, be mindful that many fitness classes and aerobics programs include bouncing, jumping, and leaping, which may not be good for your feet. This is especially true if you have neuropathy. Instead, look into programs, such as walking or swimming, that don’t put too much pressure on your feet. Just make sure you have the right shoe for whatever activity you choose.

Quit Smoking to Improve Circulation in Your Feet

The dangers of smoking run from your head to your feet. The chemicals in cigarette smoke damage and constrict your blood vessels, which means that if you smoke, you’re depriving your feet of the nutrient- and oxygen-rich blood that fights infection and keeps them healthy. “Diabetic patients already have risk factors that compromise their blood vessels. It’s never too late to stop smoking,” says Tillett.

Control Your Blood Sugar to Help Avoid Diabetic Neuropathy

“There’s a direct relationship between blood sugar level and damage to the nerve cells,” says Tillett. Out-of-control blood sugar leads to neuropathy, and the better you are at controlling your blood sugar, the healthier your feet will be over the long term. Remember, if you already have an infection, high blood sugar levels can make it hard for your body to fight it.

Check in With Your Care Team for More Help

Your doctor and your diabetes healthcare team are great sources of information if you need ideas and inspiration for taking care of your feet, quitting smoking, or staying on top of your “numbers” — your weight, blood sugar, and other measures of health, such as blood pressure. Of course, if you notice any changes in your feet that concern you, it’s a good idea to see your doctor before your next regularly scheduled check-up.