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Welcome Spring 2012!!! Time to begin changing
over to warm weather foods.
Having Balanced Blood Sugar
FROM: REALAGE.COM
APRIL 13,2012
Some foods have a bigger
impact on your blood sugar than others. Knowing which ones are the best for keeping blood sugar levels steady is especially
important when you have diabetes, but it's a good idea for everyone. Your dietary goal is to choose foods that help keep
your blood sugar level on an even keel. That typically means whole, minimally processed foods. Here are 10 of the best foods
that stabilize -- or even lower -- your blood sugar so you can better manage your diabetes.
Spinach, kale, chard, and other leafy greens are loaded with vitamins, such as folate; minerals, such
as magnesium; a range of phytonutrients; and insoluble fiber -- all of which have virtually no impact on your blood sugar
level. Mark Hyman, MD, author of The Blood Sugar Solution (Little, Brown and Company), calls leafy greens "free foods,"
which means you should eat as many of them as you can.
Nuts of all sorts -- walnuts, pecans, take your choice!
-- are great for controlling blood sugar. Despite their diminutive size, nuts are power packages of protein, unsaturated (healthy)
fat, and fiber. Those three factors have a positive impact on blood sugar levels. In a recent study, participants who ate
2 1/2 ounces of nuts daily had an 8% decrease in their A1c levels.
When you have diabetes, you want to land fish
on your plate, especially fatty, cold-water fish. Sardines and other small, fatty fish are high in essential omega-3 fatty
acids that our bodies can only get from the food we eat. Sardines and other omega-3-rich fish help in a couple of ways: They're
a great source of fat and protein to slow absorption of blood sugars, and they help protect your cardiovascular system, which
irregular blood sugar fluctuations that can come with diabetes can damage.
The fiber and protein in chickpeas --
12 grams of dietary fiber and 15 grams of protein per cup -- help regulate the absorption of the sugars from the starch so
your blood sugar stays on an even keel. The healthy fats from the tahini (made from ground sesame seeds) and olive oil slows
the absorption of sugars even more.
Studies have shown that as little as a teaspoon of cinnamon a day may
significantly decrease fasting blood glucose levels and increase insulin sensitivity.
They contain a good amount
of starch (normally a no-no when managing blood sugar), which gives them a satisfying, hearty creaminess. Lentils are also
packed with both soluble and insoluble dietary fiber. Soluble fiber turns into a gel-like consistency during digestion, which
slows absorption of the sugar molecules in the starch. Insoluble fiber passes through the digestive tract without "registering"
as a carbohydrate, while slowing down the whole digestive process so you stay satisfied and your blood sugar remains steady.
Olive oil is also incredibly versatile. It's appropriate for anything from salads to sautés. Best of all,
it slows absorption of the carbohydrates it's paired with for a healthier glycemic load overall.
Olive
Oil This oil is a nutritional superstar -- rich in antioxidants
and heart-healthy monounsaturated fats that help lower "bad" LDL cholesterol and increase "good" HDL.
In fact, in a study of people with high cholesterol, blood samples showed less potential for harmful clotting just two hours
after the study subjects ate a meal with olive oil. That's because olive oil is rich in phenolics, plant substances that
makes blood less likely to clot. All you need is about 2 tablespoons a day for benefit (use it in place of other fats).
OatmealYour mama was right.
Starting the day with a bowl of warm, toasty oatmeal is a smart move. Of all the whole grains, oats are the best source of
soluble fiber -- the kind that forms a gel to prevent cholesterol from being absorbed into your bloodstream. Shoot for five
to 10 grams of soluble fiber per day. If you have 1¼ cups of cooked oatmeal for breakfast, you'll start your day
with 5 grams of the stuff. Top your oatmeal with a chopped-up apple for an extra 3 grams of fiber, and you're set.
Avocados are rich in vitamins A, C, and E and are fu...ll of other nutrients like potassium. They contain folate, monosaturated fats and
antioxidants. Regular consumption of avocados helps us in many ways. Here are just 10 of them:
1. The monosaturated
fats in avocados not only help in reducing LDL cholesterol but are also good for the heart. Avocado also lowers the triglycerides
in the blood and thus is useful for diabetic patients.
2. Avocado contains 30% more potassium than banana. The
high potassium content helps in regulating blood pressure and prevents circulatory diseases.
3. Avocados are good
for pregnant women since the high folate content in them helps in the development of brain and other tissues of the baby.
The B6 vitamin in these fruits may help in reducing nausea that is associated with pregnancy.
4. Avocado contains
carotenoid lutein. Lutein keeps the eyes safe from oxidative stress, macular degeneration, and cataracts.
5. Avocados
have numerous phytonutrients which not only prevent prostate cancer but also repair the damaged cells.
6. Many
studies have shown that avocado can inhibit the growth of cancerous cells without damaging the healthy cells. The oleic acid
in this fruit is effective in preventing breast cancer.
7. It is a powerhouse of vitamin E which protects our skin
from free radicals.
8. Avocado is very effective in stopping bad breath. It also reduces the risk of oral cancer.
9. Being rich in antioxidants, avocado is helpful in preventing aging symptoms. The glutathione in avocado boosts
immune systems, slows the aging process, and encourages a healthy nervous system.
10. The nutrients and enzymes
in avocado soothes the condition of inflamed mucous lining in the stomach and small intestines. It also improves the body’s
ability to absorb carotenoids and nutrients.
(source:greenparenthood.com)See More
PLEASE DON'T FORGET OUR HUNGRY FOLKS...whatever you are able to do to help is greatly appreciated.
I give to our area Food Banks, The Red Cross and The Salvation Army who are always on the front lines of
those who are in deep need. Goddess Blessings on your Giving.
HUNGRY AMERICANS!!!!!
This winter, a record 49 million Americans are going hungry because of the economy.2
Our country needs change that gets to the root of the problem, but we also need to
help people survive the immediate crisis.
Here's a way to help: Feeding America is the nation's leading network of food
banks—including one near you. For every $1 you donate, Feeding America can help provide 7 meals to men, women,
and children facing hunger in our country.
Please contribute to Feeding America as generously as you can. Click
here to make a tax-deductible donation before the end of the year:
http://help.feedingamerica.org/moveon
2. "Hunger in U.S. at a 14-Year High," The New
York Times, November 16, 2009
http://www.nytimes.com/2009/11/17/us/17hunger.html
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