Lanie,
I came across a story on the net that talked about
foods that lower our blood sugar and in some cases blood pressure:
1.Tomatoes. Diabetics who ate 1 cup of tomatoes a day had better blood sugar levels and lower blood pressure. And anti-heart disease.
2. Dark leafy vegetables (spinach/kale/Cabbage).
3. Beans/2 times a day.
4. Chia seeds on food. Drop in water for 2 to 3 minutes helps to absorb the nutrients.
5. fatty fish/squash.
6. eating breakfast with milk helps diabetes through the day. The proteen makes you feel fuller later which regulates blood sugar and appetite. Feel free to eat with whole wheat cereal.
7. Nuts help decrease likelihood of heart disease in diabetics. Walnuts and almonds, cashews and peanuts improve blood pressure and cholesterol in people with type 2 diabetes.
8. Peanut butter slows digestion and will keep you fuller a little longer. Peanut butter over whole grain wheat, the gradual digestion will prevent sugar spike later in the morning.
9. Although olive oil has a lot of calories, it reduces cholesterol more effectively than other types of fats. Olive oil contains healthy fats that regulate the symptoms of type 2 diabetes. During a 2015 study, researchers from Sapienza University in Rome discovered that olive oil reduces the harmful cholesterol, LDL. (I cook with virgin olive oil. Tim Tam.)
Credit goes to olive oil's antioxidants, called polyphenols. According to the journal Cardiovascular Diabetology, these antioxidants lower inflammation and protect your blood cells. This way, olive oil may help regulate blood pressure.
9. Whether you prefer strawberries, blueberries, or raspberries, all help to combat diabetes. In the journal Obesity, researchers from the Illinois Institute of Technology stated that berries benefit insulin resistance. In particular, those who ate two cups of raspberries a day had lower glucose concentrations.
Even a small amount of berries can help reduce the risk of diabetes. In a journal published in the National Library of Medicine, those who ate 17 grams of berries had a 5% drop in their risk of type 2 diabetes. That's equal to 13 blueberries, nine raspberries, two blackberries, and one large strawberry.
10. Sweet potatoes.
11. Although some diabetic diets discourage bread, you don't have to cut out grains. The American Diabetes Association recommends eating whole grains if you have diabetes. Scientists from Chalmers University say that "there hasn't been a single study which has shown negative health effects" of whole grains on diabetes, as reported by the New York Post.
12. Garlic.
13. Apple cider vinegar converts apples into fermented acetic acid, which lowers the carbs to one gram per tablespoon. During a 2015 study, scientists found that apple cider vinegar improves insulin sensitivity. Over time, this may lower blood glucose levels.
According to one study by the American Diabetes Association, taking two tablespoons of apple cider vinegar before bed reduces fasting blood sugar by 6% in people with diabetes.
14. Unlike other types of yogurt, Greek yogurt has low carbohydrates with high protein. Diabetes educator Tami Ross, RD, recommends Greek yogurt to all of her patients. Because it's a low GI food, Ross explains, you can eat it in the morning to manage your blood sugar throughout the day.
15. For years, eggs have been demonized for raising cholesterol. In reality, eggs reduce LDL cholesterol (the "bad" kind) and raise HDL cholesterol (the heart-healthy kind). According to MayoClinic, this cholesterol change can stabilize blood pressure and blood sugar in people with type 2 diabetes.
Since eggs have a lot of protein, they keep you fuller and regulate your blood glucose. If you eat eggs, include the yolk, since most of the egg's nutrition comes from there.
16. Some people can't go without their morning cup of coffee, but it may be time to quit. Caffeine is known to raise blood pressure. While this effect is only temporary, blood pressure will rise for approximately 45 to 60 minutes. Also, people who already have high blood pressure have a greater risk for raising it with caffeine.
17. Reduce Your Stress
18. Americans are one of the biggest consumers of processed foods, which typically contain large amounts of sodium. Sodium is one of the the leading causes of high blood pressure and heart conditions.Those who have high blood pressure should seriously consider cutting back on their salt intake. Instead, try experimenting with other spices and hold off on the prepared food. (canned, frozen dinners).
19. People should be mindful about
getting enough potassium in their diet. Not only is it a great health resource, but it can ease the tension in your blood vessels. Some foods that are high in potassium include low-fat dairy items, fish, fruit, and vegetables. Potassium can also remove salt in your system, which decreases the risk of high blood pressure
20. A study from 2014 found that those who had more protein in their diet lowered their risk for high blood pressure. Also, people who ate 100 grams of protein every day had a 40 percent lower risk of getting high blood pressure than those on a low-protein diet.
Some foods that are a great source of protein include fish, eggs, poultry, beef, beans, nuts, chickpeas, and cheese.
Post Edited (Tim Tam) : 6/5/2023 9:35:04 AM (GMT-8)