Diabetes Nutrition is Not All About Calories

1. ·        Eat your veggies, raw and fresh. Several years ago, a friend who was a border line diabetic was having vision problems. He started eating at least 1/3 of his daily diet as raw, fresh, green veggies. Much of it was raw spinach. It was like magic, his eyesight improved. However when he stopped eating the large amounts of raw, fresh, green veggies; he would notice his vision problems returning.
2. ·        Balance your proteins and carbs. Eat some form of protein when eating carbs. There are three basic kinds of carbs. Simple carbs are basically sugars that give quick energy – candy, cakes, cookies, etc. Complex carbs are foods that provide prolonged energy – grains, legumes, vegetables, fruit, etc. Dietary fiber carbs are the indigestible fibers that grab on to toxins and move them out of the body – most grains, legumes, vegetables, fruit, etc. have dietary fiber carbs. Protein can be used for energy but if it is eaten with carbs that supply energy, then the protein is saved to be used to build and repair cells, tissue, & muscle. For example, if you grab a few almonds with your apple; you will be eating protein for building & repairing, you will be eating the sugar from the apple for quick energy, you will be eating other nutrients from the apple for sustained energy, and you will be eating dietary fiber to keep the toxins moving out of your body.
3. ·        Consider eating low glycemic response foods in order to keep insulin levels in check. High glycemic response foods like sugar, potatoes, white breads, and refined processed cereals can cause insulin to spike. Unrefined, unprocessed grains provide protein along with carbs thus keeping insulin levels where they should be. Vegetables, for the most part, are preferred over fruit as far as being low glycemic response foods. Carrots, beets, and peas are some exceptions. Raw carrots are lower in simple carbs (sugar) than cooked carrots. Cooking seems to bring out the sugar thus causing more of an insulin spike.
4. ·        Eat colors, in other words, fruits and veggies of color that contain antioxidants. Antioxidants protect all parts of the body from oxidizing (rusting) and causing damage. Antioxidants protect the arterial walls thus reducing heart and cardiovascular problems. Cancer cells can be stopped in their tracks by antioxidants. Macular degeneration and cataract development can be slowed by consumption of antioxidants. Skin is protected from the aging process with antioxidants.  Fruit and veggies with red, purple, orange, yellow, blue, and green flesh are the best sources of antioxidants.
5. ·        Yes, watch the calories as that helps prevent obesity. Of course, following some of the above tips will help with weight loss. Eating prolonged energy foods with protein will help increase your metabolism. Increasing your metabolism will cause you to benefit more from your physical activity. Eating food raw or cooked under low heat help the digestion (break down) of the nutrients. Heat, especially high heat, destroys the natural enzymes in food thus it puts a burden on the digestive tract and the nutrients are not able to be used by the body. Overeating is probably one of the most likely causes of obesity. Watch the serving sizes. Be reasonable, stick to single servings, eat slowly and enjoy your food.
6. ·        Watch the bad fats. We need the good fats to be healthy so just eating low fat processed foods is not the answer. Do not cook with hydrogenated oils as they will clog you arteries and are like eating plastic. Just to keep my cooking oils simple, I use extra virgin first cold press olive oil for sautéing and most cooking. I use canola oil for baking. Margarine is typically hydrogenated and like eating plastic. Butter is much preferred but keep it to a minimum like 1 tablespoon or less daily. Meat is a good source of protein but does have fat. It is best to trim any layers of fat before cooking. For example, the skin of chicken is total bad fat. I remove all skin from chicken prior to cooking. I’ve done this for years – my mama taught me to skin chickens before it was popular to not eat chicken skin. I always purchase lean beef although a little fat improves the taste. Fish, of course is the best as far as good fat but it is difficult to find health screened non-farmed fish unless you are into deep sea fishing. Whole grains are a great source of essential fats. 
7. ·        Move more and drink fresh, non-chlorinated water.  Choose an activity you enjoy and can stick to most days. To keep it simple, walking 2 to 3 miles a day can be very beneficial in preventing or reversing diabetes. I have a mini trampoline that I use on a regular basis. I walk/jog on it about 35 minutes daily and work my arms by using small 2 pound weights. Chlorinated water is unhealthy and can cause stress on your body organs especially your heart.
8. ·     Consider using a good quality supplement to fill some of the gaps in the nutrients you need. A future post will cover tips on how to choose quality, safe supplements.

  I am a grandmother who started as an Independent GNLD Distributor in 1985 because of family health concerns. After experiencing positive results for several family members, I chose to share the products with other people. My confidence in the GNLD products has continued to grow because the products work. My goal is to help others have the BEST REAL HEALTH possible.

www.bestrealhealth.gnld.net

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All information on this blog site is not intended to diagnose, treat, cure or prevent any disease.  Information on this site has not been approved by the Food and Drug Administration.

Galatians 5:22-23 – But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness,faithfulness, gentleness and self-control.  Against such things there is no law.

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