Optimizing Wellness with Type 2 Diabetes: A Guide to Healing Nutritional Choices

Slide 2: Diet is one of the most important elements in controlling blood sugar in those diagnosed with type 2 diabetes or those with pre-diabetes and cab help prevent onset of the disease. Slide 3: Besides eating a proper well-balanced diet and limiting danger foods, there are certain foods, which are packed with nutrients that stabilize blood sugar levels, protect your heart, and can prevent the onset of the many complications that result from out of control diabetes. Let’s look at some of the most therapeutic foods for diabetes. Slide 4: Onions are low in calories and carbs and provide essential nutrients, including fiber, iron, potassium, vitamin C, and chromium that has been found by researches to help the body use insulin more efficiently. Slide 5: The attributes and benefits of Kale and other leafy greens cannot be overstated. Kale is loaded with antioxidants, and provides 100% of the recommended daily intake of Vitamin A, C, and K. It is loaded with fiber and potassium and makes a great addition to a healthy diet. Slide 6: Monounsaturated fatty acids (MUFAs) in avocados are important components in keeping blood sugars stable. Studies have shown that avocados help to lower the risk of metabolic syndrome, which is a group of illnesses that include diabetes and heart disease. MUFAs also increase feelings of satisfaction after meals and can help with weight management that improves diabetic outlook. Slide 7: Experts agree that regular intake of whole grains reduces risk of developing type 2 diabetes and they are an important dietary consideration for those already diagnosed. Whole grains provide important antioxidants and both soluble and insoluble fiber that stabilizes blood sugars, helps to metabolize fats and ensures digestive health. The American Diabetes Association also recommends bulgur, whole oats, popcorn, brown and wild rice, buckwheat, and millet. Slide 8: A 2011 analysis of several studies showed that cinnamon and cinnamon extracts help lower fasting blood glucose. Another review conducted in 2013 found the same and as well as the fact that cinnamon lowered triglycerides and “bad” LDL cholesterol, while raising “good” HDL cholesterol. Saigon varieties have high levels of Coumadin, which is a blood thinner and therefore Ceylon cinnamon may be a safer choice. Ingesting large doses of any cinnamon can be dangerous, ask your doctor before starting use. Slide 9: Anthocyanins are nutrients found in colorful plants, and blackberries and blueberries are the biggest sources. These nutrients not only improve insulin sensitivity, they have a direct effect on blood sugar after a meal because they inhibit certain digestive enzymes, which slow down digestion. Blueberries are also a great source of soluble fiber and antioxidants. A 2010 study reported that people with pre-diabetes were able to decrease insulin sensitivity after drinking two blueberry smoothies a day for six weeks. Blueberries are also sweet, which can satisfy a sweet tooth in a healthy way. Slide 10: Strawberries contain essential health promoting antioxidants. They are also high in fiber that promotes fullness and prevents blood sugar spikes. These sweet berries make for a great dessert or snack that is a much better choice for those with diabetes than cookies or candy. Slide 11: Tomatoes are loaded with essential vitamins and antioxidants. One study published in the International Journal of Food Sciences and Nutrition found that 200 grams of raw tomato each day reduced risks of heart disease associated with type 2 diabetes and also helped to reduce blood pressure. Slide 12: Tart and dark sweet cherries contain diabetes friendly anthocyanins as well. A 2014 study concluded that women subjects who ate diets higher in anthocyanins had improved insulin resistance and lower levels of inflammation than women who did not. Slide 13: Quercetin (kwercitin) is a flavonol that is found in many plant foods and grains, including apples. In a Finnish study, men who ate the most apples and other foods high in quercetin had a 20% less occurrence of diabetes and heart disease related deaths. Apples are also high in fiber, and satisfy the sweet tooth that can help diabetics to stay away from unhealthy sweets. Slide 14: Studies have shown that people with diabetes tend to suffer from vitamin C deficiency and citrus fruits are a great way to get the benefits of this important antioxidant. You can take a supplement, but oranges, lemons, and grapefruits also provide you with fiber and other healthy nutrients, so they are a better option. Eat whole fruit instead of juice that is void of fiber and has a much higher impact on blood sugars. Slide 15: Scientists from Tufts University and other studies have shown that dark chocolate can help improve insulin sensitivity, and it can help to reduce LDL (bad cholesterol), an important consideration for diabetics since they are at a higher risk for heart disease. The cacao bean, from which all chocolate is