Five Most Common Food Myths Associated With Diabetes

Unfortunately the myths surrounding the “strict” diet those with diabetes must adhere to are many, the truth of the matter is actually that a diabetic can eat everything that someone without diabetes can.

Here are five of the most popular diabetes diet myths:

1. A diabetic’s diet has to be different than the rest of their family’s diet.

People with diabetes are able to eat exactly like the rest of their family does. Modern day nutrition guidelines for those with diabetes offer quite a few choices, they are flexible and allow diabetics to fit in special-occasion or favorite foods. A healthy diet consisting of whole grains, vegetable, fruits, heart healthy fats and lean proteins should be kept by everyone regardless of whether or not they are diabetic. If you are diabetic you do not have to have “special” meals, the whole family can eat the same; healthy.

2. A diabetic should never succumb to cravings.

At some point or another, everyone has food cravings even diabetics, It is common for most diabetics to completely stop eating sweets or even eat smaller portions in an attempt to lose weight. Your body’s response to these changes many times are cravings. Nine out of ten times the choices of foods during these times will be high in sugar and or fat. Many times it is in fact the combination of both.

The healthiest way to deal with these cravings is avoiding them by eating healthy and occasionally allowing sweets within your diabetic meal plans. If you do get cravings allow yourself a small bit of what it is you are craving. This allows you to relish in the flavors being craved and prevents overeating at a later time.

3. Diabetics should avoid starchy foods regardless of whether they have a high fiber content due to the fact that your blood glucose levels can be elevated by starch and you will gain weight.

Foods such as pasta, cereal, bread and rice are considered starchy foods but they provide carbohydrates which are what give the body energy. Other foods that also contain carbohydrates are milk, desserts, yogurt and fruit, carbohydrates are something that everyone needs a bit off, even diabetics. When you consume more carbohydrates than you burn that is when you will gain weight.

As a matter of fact overeating any kind of food will cause weight gain. The important thing is to be aware of the amount of each healthy food groups you need to eat in order to maintain safe blood glucose levels and a healthy weight range. Starchy foods that are high in fiber and whole grain are a great choice for general good nutrition.

4. Eating fat should not be concerning to diabetics being as there is not a real effect on the blood glucose.

Fats that are found in oils, margarine and salad dressings do not immediately affect the blood glucose levels. That being said eating a fatty meal can slow down the process of digestion making it more difficult for your insulin to work, this could possibly cause elevated glucose levels hours after you have eaten.

Your blood cholesterol can be raised by some fats which increases the risk of a stroke or heart attack. These unhealthy fats are called trans fat and saturated fat and should be limited.
Shortening, butter, milk, cheese and red meat are all sources of saturated fat. Some snack foods, margarine and fast foods contain trans fats. Fat is also very high in calories so if your are trying to lose weight you should avoid it.

5. A low-sodium diet should always be adhered to by diabetics.

Just because you are diabetic you do not need to completely cut all sodium and salt from your diet. However, being as a diabetic is more likely than someone who is not diabetic to suffer from high blood pressure which can cause heart disease they should consider cutting back on the amount of sodium they consume.

Here are few examples of foods that are high in sodium:

  • canned vegetables
  • salad dressings
  • canned soups
  • cold cuts
  • certain cereals

Regardless of whether or not you have high blood pressure it is important to be careful with the amount of sodium you consume. There are individuals who are “salt sensitive” therefore after eating foods with a high salt content they may be experience a spike in their blood pressure levels.

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Natural Ways to Prevent or Reduce Diabetes

prediabetesIt doesn’t take a rocket scientist to figure out why so many people are developing diabetes. Genes do play a role, but the less exercise you get and the more weigh, the greater your risk. If you aren’t part of the “diabetes epidemic” yet, congratulations. But there’s an epidemic of prediabetes – elevated blood sugar that’s not yet high enough to trigger alarms – that you should worry about now. Genetics definitely play a role, but it usually takes extra pounds and a sedentary lifestyle to develop type 3 diabetes. Excess body fat (especially visceral fat deep in the belly) and inactivity conspire to make cells stop obeying signals from insulin to absorb blood sugar. Your body compensates by pumping out more insulin, but if you can’t keep pace, you’ve got high blood sugar. Doctors don’t look for prediabetes often enough (a fasting blood test can give a pretty good indication I you have it), but now’s the time to prevent it from turning into diabetes.

Drop Just A Few Pounds
Excess weight is the number one reason adults and kids are at higher risk for type 2 diabetes now than ever before. Gaining weight can pack excess fat around internal organs at your midsection – especially if you’re stressed on a regular basis (stress hormones can send extra fat to the belly). New research shows that this dangerous abdominal fat sends out chemical that signals that desensitize cells throughout your body to insulin, the hormones that persuades cells to absorb blood sugar. Insulin resistance is the first step on
the path to type 2 diabetes.

The good news, in a landmark clinical trial that followed 3,234 people with prediabetes for three years, those who lost just 7 percent of their body weight (10.5 pounds if you now weigh 170) lowered their diabetes risk by 58 percent. In fact, weight loss worked better than insulin-sensitizing diabetes drugs at cutting the odds of diabetes! A brisk cardio workout three to five times a week can melt belly fat better than dieting, say Syracuse University researchers. Brisk walking for 30 minutes daily also works.

Aim For Five To Nine Servings Of Fruit And Vegetables Every Day, Plus Three Servings Of Whole Grains
Following a low-glycemic diet packed with produce and whole grain – and cutting back on white bread, white rice, foods like pancakes and bagels made with white flour, and sweets – helps keep blood sugar low and steady. Research shows it also cools chronic low-grade inflammation in the body, which interferes with the action of insulin and the absorption of blood sugar by cells.

In a recent study of 486 women, Harvard School of Public Health researchers found that those who ate the most fruit were 34 percent less likely to have metabolic syndrome, a cluster of risk factors, including insulin resistance, that predispose a person to diabetes. Women who ate the most vegetables cut their risk of metabolic syndrome by 30 percent. Meanwhile German researchers who followed 25, 067 women and men for seven years recently found that those who got most fiber from whole grains were 27 percent less likely to develop diabetes than those who got the least.

Give Up “liquid Candy”
Start quenching your thirst with water, club soda (with a spritz of lemon or lime), unsweetened tea, or fat-free milk instead of soda, fruit punch, or sweetened iced tea drinks.

A single daily serving of soda raised the risk of metabolic syndrome (described above) by a staggering 44 percent in a headline-grabbing study from Boston University School of Medicine. The reason? Experts have many theories. It could simply by all those extra calories in soda and other surgery drinks or in the high-fat, high-calorie foods we tend to pair them with (think French fries and pizza). Experts are also finding that drinking even a single soda a day is associated with being overweight – perhaps because the calories in the beverages don’t register in our brains, so we don’t compensate for them by eating less food.

Yet another possible culprit: high-fructose corn syrup. It’s essentially table sugar in liquid form, expect that for technical chemistry reasons, some experts believe it’s more likely to lead to insulin resistance.

For a healthier thirst quencher, drop several teabags (black, green, or herbal) into a plastic pitcher filled with water and refrigerator overnight, then enjoy. And don’t discount a glass of fat-free milk. The calcium, vitamin D, and others mineral in dairy foods may be the reason that getting at lest one serving of low-fat or fat-free milk (or yogurt or cheese) a day lowered metabolic syndrome risk by up 62 percent in a British study.

walkingTurn Of The Tv And Go For A Walk
Exercise helps protect against diabetes by transporting blood sugar into fuel-hungry muscle cells and making cells more sensitive to insulin. A Harvard study of 40,000 women found that 30 minutes a day brisk walking plan a TV limit of 10 hours per week, cut diabetes risk by 43 percent. Bored by walking? Spend Friday night at the local YMCA recreational swim, take up bowling, gather the kids or grandkids for a nature hike, or just put on some music and dance.

Eat Less Fast Food

Does drive-through dining leads to diabetes? Consider this: When University of Minnesota researchers tracked the eating habits and health of 9,514 people ages 45 to 64 for up to 10 years, they discovered that those who ate two servings of red meat (like hamburger patties) a week were 26 percent more likely to wind up with metabolic syndrome. A daily helping of French fries or other fried foods raised it another 10 to 25 percent. These foods are high in saturated and trans fats, which have been linked to diabetes.

Trade Burgers And Butter For Fish And Olive Oil
Each bite of that burger and each smear of that butter is full of saturated fat. This stuff not only clogs arteries, it also increase insulin resistance, which jet-peoples you down the path to genuine diabetes. These fats also trigger inflammation, which is toxic to cells, including those that handle blood sugar. Fish and olive oil have the exact opposite effects and could actually lower your diabetes risk. The same goes for nuts (even peanuts) and canola oil.

Of course, you don’t want to overdo even these good fats, which are high in calories. Cutting total fat intake as well as saturated fat helped participants in the Diabetes Prevention Program study slash their diabetes risk. Participants limited saturated fat to 7 percent of total calories a day, about the amount in two ounces of cheese plus one part of butter if you eat 2,000 calories a day.

Eat Breakfast
In one study, people who ate breakfast were 35 to 50 percent likely to be overweight or have insulin resistance than breakfast skippers. What’s going on? An overnight fast puts your body into “starvation mode.” If you don’t eat breakfast, your liver churns out stored to keep your blood sugar levels up. At the same time, skipping breakfast flips biochemical switches that reduce the body’s response to insulin. And it raises levels of an appetite-stimulating hormone called ghrelin so you want to eat more all day long. Do this often enough, and you gain weight, say scientists from Children’s Hospital Boston.

What’s for breakfast? Certainly not a bagel (too much carbs) or store-bought muffin (too many calories and hydrogenated oils). Instead pour yourself a bowl of high-fiber cereal with fat-free milk and throw some berries on top for good measure. One University of Toronto study of people with prediabetes found that high-fiber cereals made their cells “listen” better to insulin than lower-fiber fare. Yogurt with fresh berries is also a good choice.

If You’re Depressed, Get Help
If you’re depressed, you are much less likely to exercise and eat well. But the health dangers don’t end there. Stanford University scientists think that depression itself alters body chemistry n profound ways that spell trouble for anyone at risk for diabetes. Rates of insulin resistance were 23 percent higher among depressed women than among women who weren’t depressed, regardless of body weight, exercise habits, or age.

Get Better Sleep
A chronic lack of sleep leads to weight gain and reduces your body’ sensitivity to insulin. In one Yale school of Medicine study of 1,709 men, those who averaged five to six hours of slumber per night doubled their risk of diabetes. Studies of women have found similar results.

Get Out The Tape Measure

Women whose waists measure 35 inches or more and men whose midsection measure 40 inches or more are more likely to have fat deep in their abdomens, which can triple the risk of diabetes while you’re probably overweight if your waist is big, researchers report that they’re seeing more people at a normal weight who also have big waists, so don’t think it’s enough to simply watch the numbers on the scale.

Think diet soda is safe? Think again. Sipping just one can of diet soda per day raised the risk of metabolic syndrome by 34 percent in one recent study and 48 percent in another. Experts aren’t sure why.

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General Recommendations for Individuals with Diabetes


  • Biotin is associated with glucose metabolism and is useful for type 1 and type 2 diabetes. Take 9 to 16 mg daily.
  • An antioxidant formula supplies additional antioxidants, which usually are needed in higher amounts in people with diabetes. Take as directed on the container.
  • Vitamin C reduces the complications of diabetes. Take 1,000 mg two to three times a day.
  • Vitamin B12 is effective for the symptoms of diabetic neuropathy. Take 1,000 mcg sublingually or by injection from your doctor (1 cc twice weekly).
  • B-complex vitamins take part in blood sugar metabolic process and help treat diabetic symptoms such as neuropathy. Take a 50 mg B-complex daily.
  • Magnesium is associated with insulin production and utilization. Take a daily total of 500 to 750 mg. Reduce dosage if loose stools occur.
  • CoQ10 is commonly low in people with diabetes. One study found that it has a blood-sugar-lowering effect. CoQ10 prevents LDL cholesterol oxidation, that is more frequent in people with diabetes.
  • Vitamin E enhances glucose regulation and prevents cholesterol oxidation. Take 800 to 1,200 IU daily of a formula containing tocotrienols and tocopherols.
  • Thymus (Thymus vulgaris) extract balances the immunity mechanism, which is essential for type 1 diabetes. Take 500 mg two times a day on an empty stomach or as directed on the container.
  • Psyllium has been proven to reduce blood-sugar levels. It’s a good source of fiber. Take up to 5 grams every day.
  • Pancreas extract facilitates pancreatic function. Take 500 mg two times a day on an empty stomach or as directed on the container.
  • Adrenal extract supports adrenal gland function, which is also important for blood-sugar regulation. Take 500 mg two times a day on an empty stomach or as directed on the container.
  • DHEA is often lacking in people with diabetes. If tests indicate that you have low levels, take 5 to 25 mg daily under a doctor’s supervision.
  • Banaba leaf has been shown in animal and human studies to lower blood-sugar levels. Take 16 mg 3 times daily.
  • Asian ginseng (Panax ginseng) has been shown in a study to help improve blood-sugar levels in people with type 2 diabetes. Take 200 mg daily.
  • Bitter melon (Momordica charantia) might help balance blood-sugar levels. Take 5 ml two times a day of the tincture form or 200 mg in a capsule form, three time daily of a standardized extract.
  • Garlic (Allium sativum) is a crucial herb for the diabetic. It balances blood sugar and helps reduce your risk of heart disease as well as other circulatory disorders by improving blood flow, lowering high blood pressure, and reducing levels of “bad” cholesterol. Take 300 to 450 mg two times a day.
  • Fenugreek (Trigonella foenum-graecum) is yet another herb that stabilizes blood sugar. Take a product with an equivalent dosage of 15 to 50 grams daily.
  • Evening primrose (Oenothera biennis) oil might help prevent and treat diabetic neuropathy. Take a product containing 480 mg daily of GLA (the active essential fatty acid in evening primrose).
  • Teas made out of peppermint, chamomile, and passionflower all have soothing properties and encourage relaxation.
  • Billberry (Vaccinium myrtillus) might help to prevent diabetic retinopathy and cataracts. Take 160 mg two times a day of a product standardized to 25 percent anthocyanosides.
Strange Fruit That "Destroys"
Diabetes ... read more

Diabetes Breakthrough That Will Bankrupt
Diabetes Industry! ... read more

This Simple 3 Step Strategy Completely Reverses
Type 2 Diabetes In 28 Days! ... click here