What are the best foods for people with diabetes?

What are the best foods for people with diabetes?

Eating certain foods while limiting others can help people with diabetes manage their blood sugar levels.
A diet rich in vegetables, fruits, and healthful proteins can have significant benefits for people with diabetes.

Balancing certain foods can help maintain health, improve overall well-being, and prevent future complications.

A healthcare professional, such as a doctor or dietitian, can work with people who have type 1 diabetes or type 2 diabetes to find the most beneficial food choices that work for them.

This article looks at some of the best foods for people with diabetes to eat, as well as which foods to limit or balance in the diet.

Diet for diabetes

People with diabetes can manage their blood sugar levels by making beneficial food choices.
Living with diabetes does not have to mean feeling deprived. People can learn to balance meals and make healthful food choices while still including the foods they enjoy.

Both sugary and starchy carbohydrates can raise blood sugar levels, but people can choose to include these foods in the right portions as part of a balanced meal plan.

For those with diabetes, it is important to monitor the total amount of carbohydrates in a meal. Carbohydrate needs will vary based on many factors, including a person's activity levels and medications, such as insulin.

A dietitian can recommend specific carbohydrate guidelines to best meet a person's needs. However, as a general rule, people should try to follow the Academy of Nutrition and Dietetics' MyPlate guidelines and include no more than a quarter plate of starchy carbs in one meal.

For people who have diabetes, the key to a beneficial diet, according to the American Diabetes Association (ADA), is as follows:

Include fruits and vegetables.
Eat lean protein.
Choose foods with less added sugar.
Avoid trans fats.
Below is a list of some fruits, vegetables, and foods with less added sugar.

Recommended Read>>> Confession From A Former Diabetes 2 sufferer 

1. Green leafy vegetables
Green leafy vegetables are packed full of essential vitamins, minerals, and nutrients. They also have minimal impact on blood sugar levels.

Leafy greens, including spinach and kale, are a key plant-based source of potassium, vitamin A, and calcium. They also provide protein and fiber.

Some researchers say that eating green leafy vegetables is helpful for people with diabetes due to their high antioxidant content and starch-digesting enzymes.

Green leafy vegetables include:

spinach
collard greens
kale
cabbage
bok choy
broccoli
One small-scale study suggested that kale juice may help regulate blood sugar levels and improve blood pressure in people with subclinical hypertension. In the study, people drank 300 milliliters of kale juice per day for 6 weeks.

People can include green leafy vegetables in their diet in salads, side dishes, soups, and dinners. Combine them with a source of lean protein, such as chicken or tofu.

2. Whole grains
Whole grains contain high levels of fiber and more nutrients than refined white grains.

Eating a diet high in fiber is important for people with diabetes because fiber slows down the digestion process. A slower absorption of nutrients helps keep blood sugar levels stable.

Whole wheat and whole grains are lower on the glycemic index (GI) scale than white breads and rice. This means that they have less of an impact on blood sugar.

Good examples of whole grains to include in the diet are:

brown rice
whole-grain bread
whole-grain pasta
buckwheat
quinoa
millet
bulgur
rye
People can swap white bread or white pasta for whole-grain options.

3. Fatty fish
Fatty fish is a healthful addition to any diet. Fatty fish contains important omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

People need a certain amount of healthful fats to keep their body functioning and to promote heart and brain health.

The ADA report that a diet high in polyunsaturated and monounsaturated fats can improve blood sugar control and blood lipids in people with diabetes.

Certain fish are a rich source of both polyunsaturated and monounsaturated fats. These are:

salmon
mackerel
sardines
albacore tuna
herring
trout
People can eat seaweed, such as kelp and spirulina, as plant-based alternative sources of these fatty acids.

Instead of fried fish, which contains saturated and trans fats, people can try baked, roasted, or grilled fish. Pair with a mix of vegetables for a healthful meal choice.

Recommended Read >>> How a call from my Doctor Friend Saved Me From Loosing My Two Legs 

4. Beans
rice and kidney bean salad
People can try adding kidney beans to a healthful salad.
Beans are an excellent food option for people with diabetes. They are source of plant-based protein, and they can satisfy the appetite while helping people reduce their carbohydrate intake.

Beans are also low on the GI scale and are better for blood sugar regulation than many other starchy foods.

Also, beans may help people manage their blood sugar levels. They are a complex carbohydrate, so the body digests them slower than it does other carbohydrates.

Eating beans can also help with weight loss and could help regulate a person's blood pressure and cholesterol.

There is a wide range of beans for people to choose from, including:

kidney beans
pinto beans
black beans
navy beans
adzuki beans
These beans also contain important nutrients, including iron, potassium, and magnesium.

Beans are a highly versatile food choice. People can include a variety of beans in a chili or stew, or in tortilla wraps with salad.

When using canned beans, be sure to choose an option with no added salt. Otherwise, drain and rinse the beans to remove any added salt.

5. Walnuts
Nuts are another excellent addition to the diet. Like fish, nuts contain healthful fatty acids that help keep the heart healthy.

Walnuts are especially high in omega-3 fatty acids called alpha-lipoic acid (ALA). Like other omega-3s, ALA is important for good heart health.

People with diabetes may have a higher risk of heart disease or stroke, so it is important to get these fatty acids through the diet.

A study from 2018 suggested that eating walnuts is linked with a lower incidence of diabetes.

Walnuts also provide key nutrients, such as protein, vitamin B-6, magnesium, and iron.

People can add a handful of walnuts to their breakfast or to a mixed salad.

Learn about other beneficial nuts for diabetes here.

6. Citrus fruits
Research has shown that citrus fruits, such as oranges, grapefruits, and lemons, have antidiabetic effects.

Eating citrus fruits is a great way to get vitamins and minerals from fruit without the carbohydrates.

Some researchers believe that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antidiabetic effects of oranges.

Citrus fruits are also a great source of:

vitamin C
folate
potassium
Learn about other beneficial fruits for diabetes here.

7. Berries
Berries are full of antioxidants, which can help prevent oxidative stress. Oxidative stress is linked with a wide range of health conditions, including heart disease and some cancers.

Studies have found chronic levels of oxidative stress in people with diabetes. Oxidative stress occurs when there is an imbalance between antioxidants and unstable molecules called free radicals in the body.

Recommended Read>>> Confession From A Former Diabetes 2 sufferer 

Blueberries, blackberries, strawberries, and raspberries all contain high levels of antioxidants and fiber. They also contain important other vitamins and minerals, including:

vitamin C
vitamin K
manganese
potassium
People can add fresh berries to their breakfast, eat a handful as a snack, or use frozen berries in a smoothie.

8. Sweet potatoes
Sweet potatoes have a lower GI than white potatoes. This makes them a great alternative for people with diabetes, as they release sugar more slowly and do not raise blood sugar as much.

Sweet potatoes are also a great source of:

fiber
vitamin A
vitamin C
potassium
People can enjoy sweet potatoes in a range of ways, including baked, boiled, roasted, or mashed. For a balanced meal, eat them with a source of lean protein and green leafy vegetables or a salad.

9. Probiotic yogurt
Probiotics are the helpful bacteria that live in the human gut and improve digestion and overall health.

Some research from 2011 suggested that eating probiotic yogurt could improve cholesterol levels in people with type 2 diabetes. This could help lower the risk of heart disease.

One review study suggested that consuming probiotic foods may reduce inflammation and oxidative stress, as well as increase insulin sensitivity.

People can choose a natural yogurt, such as Greek yogurt, with no added sugar. A probiotic yogurt will contain live and active cultures called Lactobacillus or Bifidobacterium.

People can add berries and nuts to yogurt for a healthful breakfast or dessert.

10. Chia seeds
People often call chia seeds a superfood due to their high antioxidant and omega-3 content. They are also a good source of plant-based protein and fiber.

In one small-scale randomized controlled trial from 2017, people who were overweight and had type 2 diabetes lost more weight after 6 months when they included chia seeds in their diet compared with those who ate an oat bran alternative.

The researchers therefore believe that chia seeds can help people manage type 2 diabetes.

People can sprinkle chia seeds over breakfast or salads, use them in baking, or add water to make a dessert.

Foods to limit
man slicing white loaf of bread
White bread is a high-GI food, so people with diabetes can benefit from limiting the amount they eat.
One way to manage diabetes with diet is to balance high- and low-GI foods. High-GI foods increase blood sugar more than low-GI foods.

When choosing high-GI foods, limit the portions and pair these foods with protein or healthful fat to reduce the impact on blood sugar and feel full for longer.

Foods high on the GI scale include:

white bread
puffed rice
white rice
white pasta
white potatoes
pumpkin
popcorn
melons
pineapple
People with diabetes may wish to limit or balance the following foods:

Carb-heavy foods
Carbohydrates are an important part of all meals. However, people with diabetes will benefit from limiting their carbohydrate intake in a balanced diet or pairing carbs with a healthful protein or fat source.

High-GI fruits
Most fruits are low on the GI scale, though melons and pineapple are high-GI. This means that they can increase blood glucose more.

Saturated and trans fats
Unhealthful fats, such as saturated and trans fats, can make a person with diabetes feel worse. Many fried and processed foods, including fries, chips, and baked goods, contain these types of fats.

Refined sugar
People with diabetes should aim to limit or avoid refined sugar, likely present in both store-bought and homemade sweets, cakes, and biscuits.

Per day, the American Heart Association advise consuming no more than 24 grams, or 6 teaspoons, of added sugar for women, and 36 grams, or 9 teaspoons, for men. This does not include naturally occurring sugars from foods such as fruit and plain milk.

Sugary drinks
Drinks that contain a lot of sugar, such as energy drinks, some coffees, and shakes, can imbalance a person's insulin levels.

Salty foods
Foods that are high in salt can raise blood pressure. Salt may also appear as sodium on a food label.

The ADA recommend that people keep their daily sodium intake to under 2,300 milligrams per day, which is the same as the recommendation for the general population.

Alcohol
Drinking alcohol in moderation should not have serious risks for people with diabetes and should not affect long-term glucose control.

People using insulin or insulin secretagogue therapies may have a higher risk of hypoglycemia linked to alcohol consumption.

For people who have diabetes and those who do not, the Centers for Disease Control and Prevention (CDC) recommend up to one drink per day for women and up to two drinks per day for men.


What about gestational diabetes?
People with gestational diabetes can work out a meal plan with their healthcare professional.

A meal plan may involve counting the amount of carbohydrates a person eats to make sure they are getting enough energy and keeping their blood sugar under control.

The National Institutes of Child Health and Human Development advise that people with gestational diabetes eat three medium-sized meals per day, with two to four snacks in-between meals.

People with gestational diabetes will benefit from a balanced diet of fiber, vegetables, fruit, protein, healthful fats, and legumes, including the foods listed above.

Outlook
People with diabetes can work with their healthcare professional to devise a personal nutrition plan.

Eating a healthful, balanced diet including the foods listed above can help people with diabetes manage their condition and prevent complications by:

controlling their blood sugar levels
lowering inflammation
lowering risk of heart disease
increasing antioxidant activity
reducing the risk of kidney disease
Pregnant people with gestational diabetes can discuss a diet plan with their healthcare professional to create a meal plan that can help them and their baby stay safe and healthy.

Recommended Read>>> How I Ended My Diabetes Problem Forever 

6 Natural Type 2 Diabetes Remedies - And The Whys And Wherefores

OK, I've been very fortunate and have never personally suffered with this particular debilitating and increasingly expanding, health destroying ailment - the few times my blood-sugar has hit a big spike has been purely through my own doing - or I should say "over-doing"... if you know what I mean..!?!

Unfortunately, (hey, nobody should WANT to experience this in any way, right..!) I have gained plenty of experience due to the 'sufferings' of family members and close friends over the last couple of decades or so... diabetes is not fun, it is however, very manageable and in the case of the "Type 2 variety, because it's more-often-than-not a "lifestyle" and/or "dietary" issue, it's totally preventable and generally curable - that's right, 'Type 2 diabetes CAN BE CURED - IF YOU WANT IT TO BE...

... and this fact has been proven as true, not just by my own positive experiences, but also via the numerous tests, trials and studies undertaken by major scientific and medical communities throughout the world - and "Natural" products, that you can find at home, feature hugely amongst the means of prevention and cure...

... meaning YOU DO NOT HAVE TO RELY ON THE MASSIVE DIABETES DRUG INDUSTRY THAT BIG-PHARMA WANT YOU TO RELY ON..!

Cutting to The Chase:

I think, before we go any further, it's important that I impress upon you a few FACTS and get some BS out of the way at the same time...

TYPE 1 DIABETES MELLITUS - your pancreas just does not produce insulin, at all... ever.

With this type, you're fully dependent on timed and regulated injections of insulin doses directly into your blood-stream.

Hopefully this will change at some point in the future... exhaustive studies are still a major ongoing task for the scientific community at large.

TYPE 2 DIABETES MELLITUS - your pancreas doesn't produce quite enough insulin, or your body's cells just won't react to insulin.

Now on the other hand - and pardon the (slightly sick) pun, this type of diabetes is very preventable and most definitely curable... with some good guidance, a little bit of effort and some minor lifestyle changes, you DO NOT HAVE TO LIVE OR SUFFER WITH 'TYPE 2 DIABETES...

... meaning my analogy looks something like this: 'Type 2 diabetes is akin to being born with both hands but then later in life you injure your left hand... if you take the right action at the right time, your hand is eventually fixed and functioning again.

Recommended Read >>> How a call from my Doctor Friend Saved Me From Loosing My Two Legs 

A FEW TYPE 2 PREVENTION BASICS...

♦ Stop Consuming Sugar, of any and every type... pastries, cookies, fizzy drinks and many other food and beverage types - if you've read all my articles previous to this, you'll know that sugar is pure poison and you'll have learned what it does to you - apart from what it does as a major contributor to diabetes.

♦ Stop Smoking - I really don't believe I need to say anymore about this stinking, murderous habit as I have written plenty about this too..!

♦ Stop EXCESSIVE Alcohol Consumption - moderation is key... a little bit of what you like can be beneficial - everyday heavy consumption or "binge-drinking" is health destroying and will definitely worsen your diabetes condition.

♦ Eat "Naturally" Healthy - if you've been paying attention to my newsletters and articles, then you should know by now what I'm saying here... healthy fats and oils, power-foods and organic wherever and whenever possible - simple..!

♦ Exercise - I cannot emphasise enough how a daily session of sweat-inducing, lung-expanding exercise is absolutely paramount to your good health and especially important for keeping diabetes at bay - it doesn't have to be a long session, 20 minutes will do, and it can be any kind you prefer, so long as you do something - it WILL help big-time... !

SOME OF THE COMMON UGLY SYMPTOMS...

Apart from the obvious rise in blood-sugar levels, there are these:

♦ Constant fatigue

♦ Blurred vision

♦ Numbness or "tingling" at your extremities (fingertips, toes etc.)

♦ A constant thirst

♦ Excessive urination

♦ Raised blood pressure

♦ Minor injuries like cuts and grazes, are slow to heal.

SOME NATURAL TREATMENTS...

While there are quite a number of herbs, foods or methods of remedying the undesirable effects of Type 2 diabetes, these are my personal favourites (and I personally use a few of these practically every day) because they've always seemed to form a major part of family and friends diets as they made their journey toward their cure, and they're all pretty much based on things you can easily find in your local grocery store - if you haven't already got them at home or in your garden:

Recommended Read>>> Confession From A Former Diabetes 2 sufferer 

#1 - Cinnamon

Its' effective use as a remedy for Type 2 diabetes is still a topic for debate amongst those that want to take the time to debate it, but the fact is that the consumption of cinnamon is a centuries-old habit that has always been associated with bodily health - in more than one way.

Several studies and reviews have been carried over recent years with what I think are very positive results...

"A 2012 review of several recent studies concluded that the use of cinnamon had a potentially beneficial effect on glycemic control... One study published in 2009 found that a 500 mg capsule of cinnamon taken twice a day for 90 days improved hemoglobin A1C levels in people with poorly controlled type 2 diabetes (hemoglobin A1C levels greater than 7 percent)."

"The results of another study demonstrated that the intake of 1, 3, or 6 g of cinnamon per day reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes and suggest that the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases."

Everyone I've ever known to suffer with diabetes has sworn it's helped them as part of their lifestyle they were undertaking to control or totally cure themselves of Type 2 - an awful lot of them succeeded... that's good enough for me... !

#2 - Garlic

Already well known for it's health maintaining and improving properties, garlic also helps to remedy the effects of diabetes due to its' high "allicin" content, a known "hypoglycemia" fixer.

Its' known to increase the release of insulin and so regulates blood sugar levels... a study published in the Journal of Medicinal Food found garlic (and ginger actually) was highly effective in increasing the insulin content in your body so improving glucose tolerance... another study published in the Journal of Agriculture and Food Chemistry proved that garlic showed high potential for protecting your heart from diabetes-induced cardiomyopathy.

#3 - Vitamin C

New studies have added to the hugely growing amount of research showing that vitamin C - as well as the regular consumption of high-grade vegetables and fruits, have positive effects against the symptoms of diabetes in general.

Vitamin C in fact lowers levels of "sorbitol", the sugar that damages the cells in the eyes, kidneys and nerves of a diabetes sufferer... this makes a whole lot of sense when it's a given fact that diabetes is a disease known for its' ugly record of oxidative damage - the damage done to your cells and DNA by rogue molecules called "free radicals".

Antioxidants such as vitamin C provide front-line protection against these free-radicals.

#4 - Water

Water has a great diuretic effect and can ensure excess sugar is passed through the act of urination, this heavily assists with the maintaining of a healthy glucose level inside your body.

All the recent studies have proved that by consuming substantial amounts of water of water daily, up to 2.5 litres, sufferers of Type 2 normally show an obvious improvement of their blood-sugar levels.

#5 - Grape Seed Extract

Grape seeds are rich in flavenoids, linoleic acid and vitamin E and that's good reason to suspect they're of definite assistance toward the curing of Type 2 diabetes.

Taken in capsule form, studies[3] have been carried out on this nutrient rich food source have resulted in no less than a positive feedback each time - and diabetes sufferers everywhere are certainly positive that it has helped them in the past and still continues to do so.

#6 - Fenugreek

Used in seed form for Indian cuisine and also found in pill, capsule or it's raw form, this is another proven food item that's a definite aid to controlling your diabetes induced problems - again, research[4] and scientific trials have proven that it has several beneficial effects for your good health.

The seeds are steeped in hot water and the resultant 'tea' then drank - on an empty stomach first thing in the morning... the ground and powdered seeds can be mixed into milk or into other herbal teas etc.

Final Anecdote:

Whatever type or level of diabetes you have, just understand that YOU'RE NOT ALONE and YOU'RE NOT TO BLAME... there are many like yourself on every continent... our modern lifestyle coupled with the likes of Big-Food and Big-Pharma, who have made it their mission over the last half century or so to destroy your health with heavily over-processed and genetically modified foods and dangerous drugs to treat the results of consuming those foods is the problem is where the real blame lay.

Be good to your body... eat wholesome, healthy foods and fats, avoid the sugary poison that the food companies supply in abundance and practise a short, daily session of good body toning, mind calming exercise... and you'll successfully cheat the food and the pharmaceutical companies out of at least some of the billions in cash they rape from you and millions of others like you around the globe.

Recommended Read>>> How I Ended My Diabetes Problem Forever 

* * *

This is something I found from Gareth Lancaster, a normal guy who wrote this for his son who was diagnosed with Type 1 diabetes at 9 years of age - this was in 2013... while it certainly invokes a little sadness, I believe it also invokes hope and the belief that a full and happy life is still more than possible:

I've got diabetes,
I'm injecting every day.
I've got diabetes,
And it just won't go away.
I've got diabetes,
And it makes me really mad.
I've got diabetes,
And, well, some days I'm just sad.
I've got diabetes,
And I really don't know why
Nobody can tell me,
That's why, sometimes, I just cry.
But I've got diabetes,
And I still have fun with mates.
And despite my diabetes,
I occasionally eat cakes.
Even with my diabetes,
I play all the sports I like.
And forgetting diabetes,
I go riding on my bike.
So I've got diabetes,
And I will not let it win.
I've got you diabetes,
But I'll always keep my grin

* * *

We're all about "Natural Health & Wellness for the mind, the body and the soul...
... and If you feel the need for some gentle and truthful guidance for varying ailments and problems, you could do a lot worse than check us out and what we have to say at: http://www.SelfHelpSniper.com and http://www.NaturalHealthSniper.com

Live Naturally Healthy, Live Long...

My Very Kindest Regards

Peter EC Kirwan

Avoiding Diabetes And Adding 6 Years To Your Life!

AVOIDING DIABETES prompted me to share a VERY personal story. My mother was an insulin diabetic for most of her life starting back in the 1950's until her passing away over two decades ago. Since she was taking insulin several times daily, I'm sure that diabetes was on her mind every waking hour. Point being, I realized if there was any "good news" about my mother's diabetes, it was that I learned that diabetes should be feared and avoided at all costs.

Recommended Read >>> How a call from my Doctor Friend Saved Me From Loosing My Two Legs 

My mother's illness prompted me to exercise regularly and eat a healthy, well balanced diet. More importantly, it prompted me to pay attention to my daughter's lifestyles as a "good Dad". As a consequence, my concerns about your children's future prompted me to write this article. Here's the facts...

Diabetes today affects tens of millions of people in the United States and costs about $174 billion each year in medical expenditures - more than any other health condition. Increasing evidence is showing that obesity and type 2 diabetes are inextricably linked, and rising obesity rates are fueling the growing type 2 diabetes epidemic.

"Weight loss, even a modest amount; has been found to help people with diabetes achieve and sustain blood glucose control and live healthier, longer and more active lives." Regrettably the percentage of adults classified as obese doubled from 1980 to 2000 to 31 percent of the population. It's estimated that "among U.S. adults aged 18-79 years, the incidence of diagnosed diabetes increased 41% from 1997 to 2003. "Obesity is a major factor in this recent increase of newly diagnosed diabetes" as reported in Medical News TODAY.

Unfortunately diabetes is also known to compound the risk of other illnesses. "Type 2 diabetes patients receiving intensive treatment to lower their blood glucose levels were actually found to have a 20 percent reduced risk of kidney disease" as reported in the San Diego Union-Tribune

Treating the nation's 10 most expensive medical conditions will cost nearly $500 billion this year. Many of these conditions, including heart disease, cancer and diabetes, are common chronic diseases that also tend to be preventable. For today, let's focus on diabetes as it has been proven that most cases (90+%) of diabetes are preventable. If you're not already aware, you need to understand what diabetes actually is.

Diabetes is a disease that affects how your body uses the food that you eat each day. Glucose is a simple sugar, which is your body's primary source of energy. The digestive process turns the meal you just ate into glucose, which is then distributed, throughout your body via the bloodstream. Some of this "blood sugar" is used by the brain, which requires a constant supply of glucose and other cells, which also need immediate energy. The rest is stored in the liver and muscles as a starch called glycogen or as fat to be used later as your body's energy needs require it.

Recommended Read>>> Confession From A Former Diabetes 2 sufferer 

A normal body maintains an even balance of sugar in the blood to properly satisfy the body's energy needs. Any disruption creates a chemical imbalance, too low a blood sugar level causes Hypoglycemia and too high a blood sugar level causes Hyperglycemia.

The pancreas is an organ that produces the hormone Insulin, which helps maintain the proper levels of blood sugar and is a vital component to the smooth transition of glucose into the cells. When the pancreas does not produce enough insulin to properly release glycogen from the liver to the bloodstream or the body doesn't correctly use it the result is high blood sugar or diabetes.

According to a New England Journal of Medicine study, nine out of 10 cases of adult diabetes could be prevented if people exercised more, ate healthier food, stopped smoking and adapted other healthy behavior. A Harvard School of Public Health research team led by Dr. Frank Hu, determined the most important risk factor is being overweight. The heavier an individual is, the greater the chances of having blood sugar problems. And type 2 diabetes is responsible for 90 to 95 percent of blood sugar problems in the U.S., according to the American Diabetes Association.

Medicine.org asks the question "Is Diabetes Preventable?" The U.S. Department of Health and Human Services reports that 40 percent of the U.S. adults ages 40 to 74, or 41 million people, were pre-diabetic in 2000. In 2002, 54 million U.S. adults were pre-diabetic. This represents a 32 percent growth in the number of pre-diabetics over just a two year period. Knowing that many pre-diabetics will go on to develop type 2 diabetes within 10 years makes this an even more frightening statistic. It's been said we have a diabetes epidemic on our hands. The word epidemic seems appropriate.

The Defeat Diabetes Foundation has recently reported on the multiple complications diabetics face. At the top of the list, in my opinion, is that Diabetics are 65% more likely to develop Alzheimer's disease. 60 to 70% of all diabetics have mild to severe forms of nervous system damage, including carpal tunnel syndrome and impaired sensation in the feet or hands. Diabetics are 2 to 4 times more likely to develop heart disease and 6 times more likely to suffer a stroke. Plus, an estimated 25% of all kidney and dialysis patients are diabetic.

This year there will be 24,000 new cases of blindness and diabetes is now the leading cause of blindness. Diabetes is now the seventh leading cause of death and the eight most expensive U.S. health condition.

The Boston Globe reported in 2011 that diabetics live six years less than those that are not diabetic. This bears repeating... diabetics lose 6 years of life... and our life style is causing the diabetes.

If you're a parent just learning about the risks and complications of diabetes, I have a new mantra for you "no more french fries". I happened to see a young child crying recently and her mom was "quieting her down" with a french fry. It reminded me of our responsibility to our children in teaching them about the value of a healthy diet and exercise... so my new mantra is "no more french fries".

A recent study determined that our LIFETIME eating habits, what and how much we eat, is learned by the age five. Those of you with very young children, it's critically important to focus on how much your children trust you. They trust you to teach them about life itself and guide them on their journey. Giving them french fries to quiet them down is the first step toward creating an overweight diabetic decades later. Our responsibility to our children will be our lifetime legacy.

Recommended Read>>> How I Ended My Diabetes Problem Forever 

Let's bottom line my message today. You and your children have the opportunity to reduce the likelihood of developing Alzheimer's by 65 percent and live six years longer by simply not becoming diabetic that we know is preventable 90 percent of the time!

10 Tips On How To Reverse Diabetes Naturally

While diabetes medications, insulin injections and various other tools and resources which can help control blood sugar levels and are big business and can cost a diabetic at least $10,000.00, there are many natural ways that can be even more effective at managing blood sugar levels in addition to being inexpensive. Do keep in mind that type 1 diabetes is irreversible and is not preventable but making healthy changes can help reduce symptoms and complication. Type 2 diabetes on the other hand can not only be prevented but can also be reversed. Here are 10 tips on how to reverse diabetes naturally.

How to Reverse Diabetes Naturally

1. The first step of course is prevention. One important way to reduce your risk of developing diabetes is to keep your weight under control. At least 80 percent of those with type 2 diabetes are obese. Obesity is believed to lead to insulin resistance which increases the chance of developing pre-diabetes and type 2 diabetes.

2. Once you have this disease, one very important step on how to reverse diabetes naturally is with your diet. Diet is at the heart of any diabetes treatment plan. The elements of the diet that directly impact your blood sugar levels are carbohydrates and sugar which are turned into glucose (simple sugars) by the body which is then released into the blood.

The hormone insulin is then produced by the beta cells in the pancreas and charged with removing this glucose from the blood and transferring it to the various cells of the body. Glucose is needed by the cells in the body because it provides the fuel or energy necessary for day to day activities. This is why many diabetics suffer from fatigue and weakness. Due to malfunctioning insulin resulting from insulin resistance or the body not producing enough or any insulin, glucose remains in the blood has the effect of starving the cells of the fuel they need.

Since carbohydrates and sugar affect blood sugar levels, you will need to make changes with these. Important changes you will need to make include eliminating refined carbohydrates. These include all the "white" foods made from refined grains such as white rice, white pasta, white bread, etc. These are devoid of nutrients including fiber and raise blood sugar levels the fastest as they travel through the digestive system very fast because they contain nothing for the body to grab hold on to in order to slow the digestion process which leads to blood sugar spikes.

Instead of refined carbs, switch to complex carbs which are digested slower by the body which can help to control blood sugar levels and prevent blood glucose spikes.

Sugar is another factor that you have to consider if you are considering steps on how to reverse diabetes naturally. Since sugar directly affects blood sugar levels you will have to consider reducing the amount of sugar you consume.

You may need to eliminate white sugar and foods that contain high amounts of processed sugar. Keep in mind that you may not need to eliminate sugar entirely but do be aware of how it can affect your blood sugar levels and make adjustments accordingly on how much to eat and when. Instead of eating sweet desserts every day, you may want to have a small piece of dessert once a week or once a month and so forth.

Fruits contain natural sugars (fructose) but since fruits contain many other beneficial vitamins and minerals, they should be okay to include on a diabetic diet which will tend to vary from one diabetic to another.

3. If your sugar levels are very high, one of the best ways to lower the levels very quickly is with exercise. Exercise is a crucial step as well as diet in order to reverse diabetes naturally. Exercise has many benefits for the general health and well being of the mind, body and spirit. For those with diabetes, exercise has the added benefit of being able to improve the sensitivity of the cells in the body to insulin which helps promote the movement of glucose from the blood to the cells where it is needed.

Before starting any exercise program, do check with your doctor because some exercises may not be suitable for a diabetic especially if you have developed certain diabetes related complications such as foot problems, vision problems, etc.

4. Fiber is an important aspect of how to reverse diabetes naturally as it helps to slow down the digestive process which helps to prevent blood sugar spikes. In addition to the fiber you get from complex carbohydrates discussed above, other excellent sources of fiber include fruits, vegetables, legumes, etc.

Soluble fiber which is abundant is foods like beans is especially important because it becomes gel like when combined with water which slows down digestion as it travels through the digestive tract while helps to control blood sugar levels.

Fiber is also important for any weight loss program because it will help you feel fuller sooner which will prevent overeating. Since many diabetics are overweight, incorporating more fiber in the diet can not only help control blood sugar levels but can also help with weight loss.

5. Significantly reduce or eliminate foods that contain saturated fats and trans fats. Trans fats (found in margarine for instance) should be eliminated entirely and this goes for everyone and not just diabetics. Saturated fats increase the risk of heart disease in the general population. For people with diabetes who are already at an increased risk of heart disease, saturated fats can make an already bad situation worse.

In addition to increasing the risk of heart disease, saturated fats can lead to insulin resistance which can lead to pre-diabetes and type 2 diabetes. Saturated fats are commonly found in red meats, high fat dairy products, etc. Replace saturated fats with healthy fats (monounsaturated and polyunsaturated fatty acids) commonly found in olives, olive oil, flaxseed oil, various nuts and seeds, cold water fish, etc. Making small changes gradually can have a huge impact in your fight against diabetes.

6. Consider adding cinnamon as certain compounds found in cinnamon have been shown to be capable of lowering blood sugar levels by helping the cells in the body absorb glucose like insulin and also help the body utilize blood sugar better.

7. Learn to effectively manage the stress in your life. Stress can raise blood sugar levels because it causes the release of stress hormones. Stress can also affect your blood sugar levels indirectly because it can cause overeating, not exercising, etc. A study showed that diabetics who were able to lower their stress levels were able to lower their blood sugar levels so stress management is very important for diabetics.

8. Another of the important tips on how to reverse diabetes naturally is to consider adding nutritional supplements containing vitamins C, D and E and minerals such as magnesium, zinc, and calcium. These vitamins and minerals can help reduce the risk of diabetes related complications such as heart disease, eye disease and nerve damage. They can also help cells be more sensitive to insulin and significantly lower blood sugar levels.

9. In order to prevent blood sugar level spikes, you may want to consider eating several small meals a day instead of two or three large meals which can lead to more glucose levels than insulin will be able to handle.

10. Change your mind and you will change your life. Take control of your health. While doctors and many other health practitioners will be a source of helpful tips and resources, you should always be in the driver's seat. You will have to be proactive to discover various alternative therapies and information that will help you overcome diabetes or manage diabetes better. A lot of it will require trial and error. You have to be confident in your ability to find the answers and solutions to help you manage this chronic disease.

Even if you learn how to manage your blood sugar levels, there may be instances when you may experience rapid swings in blood glucose levels due to stress, certain medications, certain foods you eat, etc. Anticipating and accepting these instances will help you move forward quicker by viewing these as a small bump in the road and not a major catastrophe that derails all your efforts to manage your blood sugar levels.

You are more than capable of conquering diabetes. You have to believe that in order to make the necessary changes you need to make and either reverse this condition or comfortably manage diabetes while keeping symptoms and complications to a minimum.

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