Diabetes is a condition where the amount of glucose in your blood is too high because the body cannot use it properly. This is because your pancreas does not produce any insulin, or not enough, to help glucose enter your body cells or the insulin that is produced does not work properly (known as insulin resistance)

• Insulin is the hormone produced by the pancreas that allows glucose to enter the bodys cells, where it is used as fuel for energy so we can work, play and generally live our lives. It is vital for life.
• Glucose comes from digesting carbohydrate and is also produced by the liver. Carbohydrate comes from many different kinds of foods and drink, including starchy foods such as bread, potatoes and chapatis; fruit; some dairy products; sugar and other sweet foods.
• If you have diabetes, your body cannot make proper use of this glucose so it builds up in the blood and isnt able to be used as fuel

Symptoms occur because some or all of the glucose stays in the blood and it isnt being used as fuel for energy. The body tries to reduce blood glucose levels by flushing the excess glucose out of the body in the urine.

The main symptoms of undiagnosed diabetes can include:

• passing urine more often than usual, especially at night
• increased thirst
• extreme tiredness
• unexplained weight loss
• genital itching or regular episodes of thrush
• slow healing of cuts and wounds
• blurred vision

There are two main types of diabetes:

Type 1 diabetes

In Type 1 diabetes the signs and symptoms are usually very obvious and develop very quickly, typically over a few weeks. The symptoms are quickly relieved once the diabetes is treated and under control.

Type 1 diabetes develops when the insulin-producing cells in the body have been destroyed and the body is unable to produce any insulin.

Insulin is the key that unlocks the door to the bodys cells. Once the door is unlocked glucose can enter the cells where it is used as fuel. In Type 1 diabetes the body is unable to produce any insulin so there is no key to unlock the door and the glucose builds up in the blood.

Nobody knows for sure why these insulin-producing cells have been destroyed but the most likely cause is the body having an abnormal reaction to the cells. This may be triggered by a virus or other infection. Type 1 diabetes can develop at any age but usually appears before the age of 40, and especially in childhood.

Type 1 diabetes accounts for between 5 and 15 per cent of all people with diabetes and is treated by daily insulin injections, a healthy diet and regular physical activity

Type 2 diabetes

In Type 2 diabetes the signs and symptoms may not be so obvious, as the condition develops slowly over a period of years and may only be picked up in a routine medical check up. Symptoms are quickly relieved once diabetes is treated and under control.

Type 2 diabetes develops when the body can still make some insulin, but not enough, or when the insulin that is produced does not work properly (known as insulin resistance).

Insulin acts as a key unlocking the cells, so if there is not enough insulin, or it is not working properly, the cells are only partially unlocked (or not at all) and glucose builds up in the blood.

Type 2 diabetes usually appears in people over the age of 40, though in South Asian and black people, who are at greater risk, it often appears from the age of 25. It is also increasingly becoming more common in children, adolescents and young people of all ethnicities.

Type 2 diabetes accounts for between 85 and 95 per cent of all people with diabetes and is treated with a healthy diet and increased physical activity. In addition to this, medication and/or insulin is often required.

What is prediabetes?

Prediabetes occurs when glucose levels are higher than normal but not high enough to be diagnosed as diabetes.

Like diabetes, prediabetes is a condition where the amount of glucose in the blood is too high, as the body cannot use it properly. This is because the pancreas in your body does not produce enough insulin or the insulin that is produced doesn't work properly (known as insulin resistance). Insulin helps glucose enter the body's cells, where it is used for energy.

As the name suggests, people with prediabetes have an increased risk of developing Type 2 diabetes. Having prediabetes has also been shown to put a person at risk of having heart disease.

The important thing to remember is that if you have been diagnosed with prediabetes, steps can be taken to prevent or delay the onset of Type 2 diabetes and/or heart disease. With the right changes your blood glucose can even return to normal levels.

Borderline diabetes

• Impaired glucose tolerance (IGT)
• Impaired fasting glucose (IFG)
• Impaired glucose regulation (IGR)
• Non-diabetic hyperglycaemia (NDH).
• All these terms are used to describe the same condition.

Risk factors of prediabetes

As people with prediabetes dont have any signs or symptoms, it is important to be aware of the risk factors and have your blood glucose levels tested by your doctor if you are at risk. Your healthcare team can help you assess your risk.

The risk factors for developing prediabetes are the same as for Type 2 diabetes. The risk factors below can be used to assess your risk of developing prediabetes (and Type 2 diabetes).

If you are white and over 40 years old, or if youre Black or South Asian and over 25 years old and have one or more of the following risk factors, then you may be at risk of prediabetes (and Type 2 diabetes) and should ask your GP for a test:

• A close member of your family has Type2 diabetes (parent or brother or sister).
• Youre overweight or your waist is 31.5 inches or over for women; 35 inches or over for South Asian men and 37 inches or over for white and black men.
• You have high blood pressure or youve had a heart attack or a stroke.
• Youre a woman with polycystic ovary syndrome and you are overweight.
• Youre a woman and youve had gestational diabetes.
• You have severe mental health problems.

Prediabetes is a risk factor for Type 2 diabetes

It is important to note that prediabetes itself is a risk factor for Type 2 diabetes.The more risk factors that apply to you, the greater your risk of having prediabetes and developing Type 2 diabetes in the future.

Managing prediabetes

The aim of managing prediabetes is to delay or prevent Type 2 diabetes and heart disease.Making lifestyle changes is key to managing or reversing prediabetes. This includes the following steps:

Managing your weight

Reducing your weight if you are overweight will help your body use insulin better.

Eating well

Eating a healthy, balanced diet that is low in fat, salt and sugar with plenty of fruit and vegetables. This will help you control your weight and blood glucose levels. We have information to help you with eating well.

Keeping Active

Regular physical activity will help manage your weight and help your body use insulin better. Find out more about keeping active.

Monitoring prediabetes

If you have been diagnosed with prediabetes, no one can be sure whether or not you will go on to develop Type 2 diabetes that is why it is important that you see your GP so that you can be monitored. Once you are diagnosed with prediabetes, you should be assessed by your GP every 6 months, unless you develop symptoms of diabetes earlier.

Type 1 diabetes

Type 1 diabetes is when no insulin is produced at all because the insulin-producing cells in the pancreas have been destroyed. Nobody knows for sure why these cells have been damaged but the most likely cause is the body having an abnormal reaction to the cells. There is nothing that you can do to prevent Type 1 diabetes. This type of diabetes is always treated with insulin injections.

Type 2 diabetes

Type 2 diabetes is when the body either does not produce enough insulin, or the insulin it produces does not work as well as it should (insulin resistance). This type of diabetes is treated with lifestyle changes, following a healthy balanced diet, increasing physical activity, and losing weight if you need to. Some people may need medications and/or insulin injections to achieve normal blood glucose levels.Some of the risks factors associated with Type 2 diabetes are out of your control while others, such as being overweight, you can act on to reduce the risk of developing diabetes. You should ask your GP for a test for diabetes, if you

• are white and over 40 years old
• are black, Asian or from a minority ethnic group and over 25 years old
• have one or more of the following risk factors.
• A close member of your family has Type 2 diabetes (parent or brother or sister).
• You're overweight or if your waist is 31.5 inches or over for women; 35 inches or over for Asian men and 37 inches or over for white and black men.
• You have high blood pressure or you've had a heart attack or a stroke.
• You're a woman with polycystic ovary syndrome and you are overweight.
• You've been told you have impaired glucose tolerance or impaired fasting glycaemia.
• If you're a woman and you've had gestational diabetes.
• You have severe mental health problems.

TREATING DIABETES

Diabetes is serious and should be treated properly. People with diabetes should have access to good, regular healthcare. However, at the same time, the decisions that are made by those with diabetes are central to the management of their condition.Although diabetes cannot yet be cured it can be managed very successfully. This is likely to involve lifestyle changes that will have enormous health benefits and allow a person to continue their normal day-to-day life. You may also be required to take diabetes medication or insulin, or a combination of the two.

Diabetes medication

If medication is needed to achieve good diabetes control your healthcare team will discuss the best choice of treatment. Diabetes medication will not cure your diabetes and most people will have to take them for the rest of their lives, but medication will help you to feel better by relieving the symptoms of diabetes and reducing your risk of complications.If you take medication, it is important to know how it works, and to be aware of the potential problems/side effects you may have. Remember that you can always discuss any questions you may have about your treatment with your diabetes healthcare team.It is important to remember that the medication is not instead of diet and physical activity: you will still need to continue with this.Increasing or changing diabetes medication is not a sign that your diabetes is becoming more severe, but that your healthcare team are working with you to improve your diabetes management.

Treatment with insulin

All people with Type 1 diabetes will require insulin and eventually, some people with Type 2 diabetes find that despite having their diabetes medication adjusted, their blood glucose levels remain too high and insulin treatment is recommended by their doctor.Insulin cannot be taken in a tablet form because, being a protein, it would be digested in the stomach before it had any effect. Insulin can be given in different ways via an injection, using a syringe, pen device or via an insulin pump. The needle is small, as it only needs to be injected under the skin (subcutaneously), either in the stomach, buttocks, thighs or upper arms. The insulin is then absorbed into small blood vessels and arrives in the bloodstream.There are six main types of insulin available in various combinations and they all work in different ways. Your diabetes healthcare team will discuss the different options available and answer any specific questions you may have.

Eating Well

Although balancing carbohydrate and insulin is the most important task in managing your diabetes, eating a healthy balanced diet plays a vital role in benefiting your health by keeping your weight, blood fats and blood pressure under control.

1. Eat three meals a day

Avoid skipping meals and space out your breakfast, lunch and evening meal over the day. This will help control your appetite and your blood glucose levels, especially if you are on twice daily insulin.

2. At each meal include starchy carbohydrate foods

Examples include bread, pasta, chapatis, potatoes, yam, noodles, rice and cereals.The high fibre varieties of starchy foods will also help to maintain the health of your digestive system and prevent problems such as constipation. The amount of carbohydrate you eat is important in controlling your blood glucose levels.

3. Cut down on the fat you eat, particularly saturated fats

• A low fat diet benefits health. Choose unsaturated fats or oils, especially monounsaturated fat (eg olive oil and rapeseed oil) as these types of fats are better for your heart. As fat is the greatest source of calories, eating less fat will help you to lose weight if you need to. To cut down on the fat you eat, here are some tips:
• Use less saturated fat by having less butter, margarine and cheese.
• Choose chicken, turkey, lean meat and fish as low fat alternatives to fatty meats.
• Choose lower fat dairy foods such as skimmed or semi-skimmed milk, low fat or diet yogurts, reduced fat cheese and lower fat spreads.
• Grill, steam or oven bake instead of frying or cooking with oil or other fats.
• Watch out for creamy sauces and dressings and swap for tomato-based sauces instead.

4. Eat more fruit and vegetables

Aim for at least five portions a day to provide you with vitamins, minerals and fibre to help you balance your overall diet. One portion is, for example: a banana or apple, a handful of grapes, a tablespoon of dried fruit, a small glass of fruit juice or fruit smoothie, three heaped tablespoons of vegetables or a cereal bowl of salad.

5. Include more beans and lentils

Examples include kidney beans, butter beans, chickpeas or red and green lentils. These have less of an effect on your blood glucose levels and may help to control your blood fats. Try adding them to stews, casseroles and soups, or to a salad.

6. Aim for at least two portions of oily fish a week

Examples include mackerel, sardines, salmon and pilchards. Oily fish contains a type of polyunsaturated fat called omega 3 which helps protect against heart disease.

7. Limit sugar and sugary foods

This does not mean you need to eat a sugar-free diet. Sugar can be used in foods and in baking as part of a healthy diet. Using sugar-free, no added sugar or diet fizzy drinks/squashes instead of sugary versions can be an easy way to reduce the sugar in your diet. Sugary drinks are best used as a treatment for hypos.

8. Reduce salt in your diet to 6g or less a day

More than this can raise your blood pressure, which can lead to stroke and heart disease. Limit the amount of processed foods you eat (as these are usually high in salt) and try flavouring foods with herbs and spices instead of salt.

9. Don't Drink alcohol !! u nderstand !! you better understand !! ok!

10. Don't use diabetic foods or drinks

They offer no benefit to people with diabetes. They will still affect your blood glucose levels, contain just as much fat and calories as the ordinary versions, can have a laxative effect and are expensive.

Diabetes And Stem Cell Research

Understanding the root causes of diabetes has eluded researchers for many years now. The way in which the immune system causes the destruction of precious beta islet cells within the pancreas of diabetics is generally understood to be the key. Current treatment models are based on management of diabetes using diet, exercise, medication and insulin. However, recent years have seen slow progress towards developing experimental strategies for islet cell replacement. The ultimate goal, which has so far proved elusive, is a cure for diabetes through stem cell research

What is stem cell research for diabetes?

If it were effective, stem cell replacement would simply be a case of swapping insulin-producing cells from a healthy pancreas with those destroyed by diabetes in a diabetic patient. However, numerous complications preclude this as a simple treatment. Pancreas transplants are one form of procedure that has proven effective. However, the demand far outstrips supply and the procedure is expensive. Furthermore, to prevent the immune system from rejecting a new pancreas, the patient must take immuno-suppressant drugs. Doctors and scientists have tried to cure the disease through injections of pancreatic islet cells. Unfortunately, due to the need to suppress the immune system, only a small proportion of these therapies are effective.One study, from Edmonton, Canada, has given rise to something called the ‘edmonton protocol,’ a method that is thought to be more effective but is nevertheless hard to duplicate. Islet cells are not readily available, and must be obtained from cadavers within eight hours of death. Taking immuno-suppressant drugs can also leave patients susceptible to serious diseases and infections.

What could the future bring for stem cell therapies for diabetes?

If researchers are to create stem cell therapy for diabetics, it is essential that they meet several key criteria. For instance, it is essential that stem cells can reproduce and be self-renewing. They must also be able to change to meet the required type of cell, that is, to be able to be manipulated. When it comes to diabetes treatments, it may be that a variety of pancreatic cells, and not just beta cells, need to be manufactured.

Where do stem cells come from?

Stem cells for the treatment of diabetes could come from a variety of sources. These include fetal tissue, adult human cadavers, cells that line the pancreatic ducts and other sources.

Can we grow stem cells to treat diabetics?

There are hopes that in the future we may be able to isolate and grow embryonic stem cells to treat diabetes patients. In theory, this could one day lead to a cure for type 1 diabetes Stem cells could be grown ready for anyone who needed a transplant procedure. Researchers have been making steady progress towards reaching this goal for some time.

How close are we to a widespread stem cell cure for diabetes?

Recent research has shown major breakthroughs are possible when it comes to treating and curing diabetes with stem cells Insha Allah.

Type 1 diabetes is particularly difficult to cure, as the body has attacked and destroyed insulin-producing cells.Before the future can become real, numerous safety issues regarding human stem cells need to be addressed, and a renewable source of human stem cells must be created.

Allah Bless Muslim Ummah Isamic Republic Of Pakistan And Friends Of Islam

The top 20 foods for beating diabetes




Healthy Snacks Help Keep Diabetes in Check
High blood sugar levels are bad news for your body. So you have to choose carefully when it comes to choosing snacks. You want to keep hunger and hypoglycemia at bay without increasing your blood sugar. High-fiber, slowly digested, healthy snacks will curb your hunger while producing a steady release of blood sugar to help control diabetes. Just remember to balance those snacks with your meals so you're not adding excessive calories to your day (which would mean more blood sugar than your system needs). Here are 7 smart and delicious snack ideas to quell the munchies while keeping blood sugar steady.


Walnuts
Nuts are high in protein, fiber, and unsaturated fat, which means they're not only nutritious but slowly digested, too. And research suggests that nuts also may boost insulin sensitivity -- a nice bonus. Even better, though? Walnuts may be particularly useful for people managing diabetes. In one study, regularly eating walnuts seemed to improve endothelial function in people with diabetes. And that's a really great thing because endothelia -- the cells lining your arteries -- are one of the first things to suffer when high blood sugar begins to wreak havoc in the body.


Whole-Grain Crackers
The fiber in whole-grain crackers slows digestion and leads to a steadier release of blood sugar. And those crackers will help you feel full longer if you smear them with some heart-healthy peanut butter. Top those peanut butter crackers with a dash of cinnamon, and you've got a real diabetes-friendly gourmet treat. Studies show that cinnamon may help tamp down blood sugar levels.


Sweet Potato Fries
Not the deep-fried kind. But baked sweet potato fries are a super-healthy choice for people concerned about their blood sugar. Sweet potatoes may actually help stabilize blood sugar and lower insulin resistance. Sweet potatoes have a lower glycemic index than other spuds, which helps soften their impact on your blood sugar. And research shows that their high carotenoid content may be particularly useful in the blood sugar battle when it comes to managing diabetes.


Apple and Pear Slices
Juicy, crunchy, fresh, low-calorie fruit is always a smart choice for the health-conscious nibbler with diabetes. But your blood sugar will be best served if you opt for fruits that are high in fiber, like apples and pears. Thanks to the fiber, they'll fill you up without sending your blood sugar levels soaring.


Plain Yogurt
The calcium and vitamin D combo in yogurt may help prevent insulin resistance, which is a great thing if you're worried about chronically high blood sugar. And the calcium in dairy foods like yogurt may hinder the absorption of fat from the small intestine and stymie the birth of new fat cells -- good news for your waistline if you need to trim some belly fat. For a snack to best manage diabetes, choose low-fat or fat-free unsweetened yogurt. Top it with fruit for a naturally sweet treat or use it in place of sour cream in veggie dips.


Low-fat popcorn cooks up in a snap. And it's packed with slowly digested whole-grain fiber as well as disease-thwarting antioxidants, making it perfect for people concerned about blood sugar and diabetes. And because popcorn is so light and fluffy, you fill up on fewer calories than you would with more energy-dense snacks like potato chips. Air-popped popcorn is great, but you also can drizzle it with olive oil for a healthier alternative to butter.

Every time you roll your shopping cart into the supermarket, you’re making a decision that goes far beyond whether you’re going to have pork or pierogies for dinner. You’re actually choosing between being a victim and a victor. What you put in your cart goes a long way toward determining whether you’ll be compromised by diabetes or start controlling and eventually even beating it.That’s why we’ve assembled the following list of the 20 best foods for fighting diabetes. Every time you go to the store from now on, take this list with you and check off each item. In fact, if your favourite store has a delivery service, sign up for it so your supplies are automatically replenished every few weeks.

Research proves that making a few key changes to your diet—such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more “good” fat—helps improve blood-sugar control and cuts the risk of diabetes-related complications. Don’t make the mistake of thinking that one or two or even five foods on this list will transform you. You need most of them—yes, even the flaxseed—because together they represent a new approach to eating, a lifestyle rather than just a diet.


1. Apples
Because they offer so many health advantages, put these at the core of your diet. Apples are naturally low in calories, yet their high fibre content (4 grams) fills you up, battles bad cholesterol, and blunts blood-sugar swings.
Red Delicious and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants.Eat them whole and unpeeled for the greatest benefit, or make a quick “baked” apple. After washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwave until soft (about 4 minutes). Enjoy with yogourt and oat bran sprinkles for a nutritious dessert, or serve over oatmeal for breakfast.


2. Avocado
Imp Note: Never Give To Pet Bird Its Very Harmful To Birds. Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter. To keep what’s left over from turning brown, spritz the flesh with cooking spray or coat with lemon juice and wrap in plastic.


3. Barley
Choosing this grain instead of white rice can reduce the rise in blood sugar after a meal by almost 70 per cent—and keep your blood sugar lower and steadier for hours. That’s because the soluble fibre and other compounds in barley dramatically slow the digestion and absorption of the carbohydrate. Even brown rice can’t compare. Add barley to soups, serve it as a side dish, or make it the basis for a stir-fry or casserole. Pearled, hulled, or quick-cooking varieties are all crackling good choices.

4. Beans
When menu planning, think “bean cuisine” at least twice a week. The soluble fibre in all types of beans (from chickpeas to kidney beans to even edamame) puts a lid on high blood sugar. And because they’re rich in protein, beans can stand in for meat in main dishes. Just watch the sodium content. Always rinse canned beans before using. To save time cooking beans, invest in a pressure cooker. Soaked beans are tender in just 10 to 15 minutes.


5. Beef
Yes, beef is a diabetes-friendly food, as long as you choose the leanest cuts and keep portions to one-fourth your plate. Getting enough protein at mealtime keeps you feeling full and satisfied. Plus, it helps maintain muscle mass when you’re losing weight, so your metabolism stays high. The skinniest beef cuts are eye of round, inside round, ground round, tenderloin, sirloin, flank steak, and filet mignon. To lean up other cuts, put them in the freezer for 20 minutes. This hardens the meat so it’s easier to slice off the fat. Lean cuts can be tenderized and made more flavourful by marinating in any mixture that contains vinegar, wine, or citrus juice. The acid softens them up.


6. Berries
Think of them as nature’s M&Ms: sweet, convenient, colourful, and satisfying. Berries are full of fibre and antioxidants. The red and blue varieties also contain natural plant compounds called anthocyanins. Scientists believe these may help lower blood sugar by boosting insulin production. Put some in an easy-to-grab location or freeze a handful to suck on or use as ice cubes. Sponsored link: Berry Simple Smoothie from Splenda


7. Broccoli
Hey, don’t make that face. Broccoli is filling, fibrous, and full of antioxidants (including a day’s worth of vitamin C in one serving). It’s also rich in chromium, which plays an important role in long-term blood sugar control. If you don’t already love it, either “hide” it in soups, pasta dishes, and casseroles, or sauté it with garlic, soy sauce, and mustard, or dark sesame oil (or any combination thereof) for a taste you’ll fall for.


8. Carrots
Don’t believe what you hear about carrots rapidly raising blood sugar. While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low. That’s good news because carrots are one of nature’s richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control. Sick of raw sticks? Make some “fries” by slicing carrots into thin strips, scattering on a baking sheet, and flavouring with olive oil, salt and pepper. Roast at 400°F (200°C) for 40 minutes. Who needs McDonald’s?


9. Chicken or turkey
These meats can be high-fat disasters or perfectly healthy fare. It all depends on the cut and how it’s prepared. Breast meat, whether ground or whole, is always lower in fat than dark meat such as thighs and drumsticks. Never eat the skin because of its high saturated fat content, and when buying ground turkey, make sure the package says ground turkey breast. Otherwise, you may as well be eating hamburger. And need we remind you, the Colonel is not your friend. (Why are you eating anything that comes in a bucket anyway?) If you stick to these rules, you’ll enjoy a nice, low-calorie dose of sustaining protein. No time to cook? Pick up a rotisserie chicken.


10. Eggs
Eggs are another excellent, inexpensive source of high-quality protein—so high, in fact, that egg protein is the gold standard nutritionists use to rank all other proteins. An egg or two won’t raise your cholesterol, and will keep you feeling full and satisfied for hours afterward. Such a magic food deserves a little sleight of hand in its preparation. To flip an egg, spritz the skillet with cooking spray, wait for the egg white to bubble and, in one continuous motion, slide the pan quickly toward you and then forward with a slight upward flick of the wrist. Bow to your guests.


11. Fish
The single deadliest complications of diabetes is heart disease, and eating fish just once a week can reduce your risk by 40 per cent, according to a Harvard School of Public Health study. The fatty acids in fish reduce inflammation in the body—a major contributor to coronary disease—as well as insulin resistance and diabetes. And unless you’re pregnant, don’t worry too much about potential chemical contaminants. An exhaustive review of the scientific literature on fish and human health by Harvard researchers led to the conclusion that eating it far outweighs any accompanying risks.


12. Flaxseed
No, this is not something you fill the bird feeders with come winter. Rather, these shiny brown seeds hit the diabetes trifecta: They’re rich in protein, fibre, and good fats similar to the kind found in fish. They’re also a source of magnesium, a mineral that’s key to blood-sugar control because it helps cells use insulin. Ground flaxseed spoils quickly, so buy whole seeds in bulk, keep in the fridge, and grind as needed. Sprinkle on cereal, yogourt, or ice cream or blend into meat loaf, meatballs, burgers, pancakes, and breads. It works in just about anything—including bird feeders.


13. Milk and yogurt
Both are rich in protein and calcium, which studies show may help people lose weight. And diets that include plenty of dairy may fight insulin resistance, a core problem behind diabetes. Go low-fat or fat-free, though. If you don’t like the taste of skim milk, try 1 percent. It’s a little thicker and creamier than skim. Likewise, reduced-fat Greek-style yogurt tends to taste richer than its Canadian counterparts because of how it’s made. Drizzle with honey and imagine you’re on the Mediterranean.


14. Nuts
Because of their high fibre and protein content, nuts are “slow burning” foods that are friendly to blood sugar. And even though they contain a lot of fat, it’s that healthful monounsaturated kind again. Roasting really brings out the flavour of nuts and makes them a great addition to fall soups and entrées. Just spread shelled nuts on a cooking sheet and bake at 300°F (150°C) for 7 to 10 minutes.


15. Seeds
Like nuts, seeds of all types—pumpkin, sunflower, sesame—are filled with good fats, protein, and fibre that work together to keep blood sugar low and stave off heart disease. They’re also a natural source of cholesterol-lowering sterols, the same compounds added to some cholesterol-lowering margarines. Fill an empty Altoids mint tin with your favourite unsalted seeds and stash it in your purse or pocket in case of snack emergencies. Or tell the waiter to hold the croutons on your Caesar and substitute pumpkin or sunflower seeds instead.


16. Oatmeal
Ever wonder why oatmeal is so good for you? It’s because it’s loaded with soluble fibre which, when mixed with water, forms a paste. Just as it sticks to your bowl, it also forms a gummy barrier between the digestive enzymes in your stomach and the starch molecules in your meal. So it takes longer for your body to convert the carbs you’ve eaten into blood sugar. Don’t like oatmeal in the morning? Buy oat flour and use it as a thickener in autumn stews, casseroles, and soups. Or add ground oatmeal (not the instant kind) to muffin, pancake, or waffle batters. You won’t even know it’s there.


17. Olive oil
This stuff is liquid gold. In fact, it contains an anti-inflammatory component so strong that researchers liken it to aspirin. This may be one reason why people who follow a Mediterranean diet—a traditional way of eating that emphasizes olive oil along with produce, whole grains, and lean meat—have such low rates of heart disease and diabetes, both of which are linked with inflammation. Unlike butter, the good fat in olive oil won’t increase insulin resistance and may even help reverse it. A touch of olive oil also slows digestion, so your meal is less likely to spike your glucose. Dribble it on salads, baked potatoes, pasta…just about anything.


18. Peanut butter
One study found that eating peanut butter dampens the appetite for up to 2 hours longer than a low-fibre, high-carb snack, making this childhood favourite a grown-up weight-loss ally. The monounsaturated fats in PB also help control blood sugar. Looking for a new way to enjoy it? Try raw or steamed veggies with this peanut dip: Bring 2/3 cup water to boil in a saucepan, stir in 1/3 cup creamy PB, 1 clove minced garlic, 2 teaspoons fresh-grated ginger, 2 medium chopped scallions, 2 tablespoons of brown sugar, 2 tablespoons of soy sauce, and a dash of chili powder. Simmer 2 minutes, remove from heat, and stir in 1 tablespoon of lemon juice. Wait until it cools, then start dipping!


19. Whole-grain bread
Eating white bread is practically like eating table sugar when it comes to raising blood sugar. So if you eat a lot of it (and this includes bagels), simply switching to whole grain may improve your sensitivity to insulin. In one study of nearly 1,000 men and women, the higher their intake of whole grains, the greater their insulin sensitivity and blood-sugar stability. Don’t mistake any old brown bread, or even multigrain, for whole grain. If it doesn’t have the word “whole” in the first ingredient, don’t buy it. And look for the coarsest bread you can find; the coarseness will slow digestion.


20. Sweet potatoes
Choose a baked sweet potato instead of a baked white potato, and your blood sugar will rise about 30 percent less. Sweet potatoes are packed with nutrients and disease-fighting fibre, almost 40 percent of which is the soluble kind that lowers cholesterol and slows digestion. They’re also extra rich in carotenoids, orange and yellow pigments that play a role in helping the body respond to insulin. Plus, they’re full of the natural plant compound chlorogenic acid, which may help reduce insulin resistance.


Foods Must Be Avioded
Certain foods can send your blood sugar level on a roller coaster, with insulin rushing to keep up. The good news is, while there are some surprises, most of these foods fall under the same category: processed food, such as white flour and sugar. "Refined flours and sugar cause huge spikes in insulin and get absorbed quickly, which causes problems," says Mark Hyman, author of The Blood Sugar Solution (Little, Brown and Company). Look at the whole meal instead of just individual ingredients, adds Jackie Mills, MS, RD. Pairing carbohydrates with protein, fat, or fiber helps slow down the absorption process. Watch out for these 10 blood-sugar saboteurs.


White Rice
White rice is a whole rice grain that has been polished until just the endosperm -- essentially an easily digestible starch bomb -- is left. Not surprisingly, recent studies have shown that eating white rice can raise blood glucose significantly, especially if eaten often or in large quantities. One study showed an 11% increase in diabetes risk with each daily serving of white rice. If you love rice with your stir-fries, switch to brown rice. Your blood sugar will thank you.


Potatoes
Potatoes may be a whole, natural root veggie, but they’re also notorious for causing blood sugar to spike because they're digested into the bloodstream quickly. To mitigate this negative effect, cook potatoes with a healthy fat, such as olive oil, and bump up the fiber by adding hearty leafy greens or another vegetable to the mix. Or, make potato salad with plenty of lemon juice and chill it in the fridge. The acid and cold alter the starch molecules in the spuds to slow digestion.


Ketchup
We tend to think of ketchup as a salty condiment, but many brands list some sort of sweetener as the second ingredient, which can have a disastrous effect on your blood sugar level. "It doesn’t matter if it’s called sugar, evaporated cane juice, high fructose corn syrup, or malt syrup," Mills says. "They’re all sugar, and all of them will elevate blood glucose."


White Pasta
White pasta is made from refined white flour, which is an easily digestible starch. That raises your blood sugar level. It also tends to provoke overeating because it's quickly digested, so you want to eat again, according to Amy Jamieson-Petonic, RD, spokesperson for the Academy of Nutrition and Dietetics and director of coaching at Cleveland Clinic. As if that's not bad enough, overcooking the pasta worsens the blood sugar impact.


Bagels
Back during the low-fat diet craze, bagels were darlings because of their "no-fat/low-fat" label, but that’s one of the very reasons they wreak such havoc on blood sugar. "Refined flours cause huge spikes in insulin and get absorbed quickly, which causes problems," Hyman says. If you must get your bagel fix, pair it with a smear of avocado, which is loaded with healthy unsaturated fat, and a few slices of smoked salmon (a great source of both protein and omega-3 fatty acids) to help slow down digestion and regulate your blood sugar. You get extra points if you have a whole-grain bagel.


Artificial Sweeteners
Many people think artificial sweeteners are harmless additives and a good choice if you have diabetes. Not so, Hyman says. "Artificial sweeteners slow metabolism and increase fat deposition, and can increase the risk of diabetes by 67%." If you need to satisfy a sweet tooth, Mills says, you're better off enjoying foods made with real sweeteners on occasion and in moderation.


Fruit Juice
"If your blood sugar is extremely low and you need to bring it up quickly, juice is your thing," Jamieson-Petonic says. But that’s not an effect you want when you’re looking to keep your blood sugar level the rest of the time. "The concentration of carbohydrates is very high and tends to cause severe spikes and drops,” she adds. Keep fruit juice on hand to counteract hypoglycemia (low blood sugar), but make water your go-to beverage as part of your everyday diabetes diet.


Energy Bars
Because of all the added sugar, "some energy bars may as well be labeled candy bars," Mills says. Indeed, a single bar can carry a glycemic load over 49 (anything over 20 is considered "high"). That's more than a king-size Snickers bar! Bars made from refined flours and sugars are the worst culprits, since these have the harshest impact on blood sugar. If you like the convenience of energy bars, read labels carefully and choose bars made with nuts, whole grains, and few added natural sweeteners. Don't forget to account for the carbs in your daily tally.


Low-Fat Sweetened Yogurt
It's obvious that low-fat yogurt has had fat removed, and that seems like a good choice if you have diabetes. While low-fat yogurt has a (small) positive impact on calorie count, it’s not so great for your blood sugar. Manufacturers compensate for that loss of fat by adding stabilizers, thickeners, and sugars that can have a detrimental impact on blood glucose. A better approach is to skip the fruit-flavored yogurt and choose plain yogurt sweetened with real, whole fruit.


Sports Drinks and Energy Drinks
Energy drinks and sports drinks carry all the woes of fruit juice with the added no-no of more sugars. "They’re basically lots of sugar and very low nutrition," Jamieson-Petonic warns. If you're trying to stabilize blood sugar, steer clear of energy drinks and sports drinks. Go for water flavored with a spritz of citrus instead.



Healthy Snacks Help Keep Diabetes in Check
High blood sugar levels are bad news for your body. So you have to choose carefully when it comes to choosing snacks. You want to keep hunger and hypoglycemia at bay without increasing your blood sugar. High-fiber, slowly digested, healthy snacks will curb your hunger while producing a steady release of blood sugar to help control diabetes. Just remember to balance those snacks with your meals so you're not adding excessive calories to your day (which would mean more blood sugar than your system needs). Here are 7 smart and delicious snack ideas to quell the munchies while keeping blood sugar steady.


Walnuts
Nuts are high in protein, fiber, and unsaturated fat, which means they're not only nutritious but slowly digested, too. And research suggests that nuts also may boost insulin sensitivity -- a nice bonus. Even better, though? Walnuts may be particularly useful for people managing diabetes. In one study, regularly eating walnuts seemed to improve endothelial function in people with diabetes. And that's a really great thing because endothelia -- the cells lining your arteries -- are one of the first things to suffer when high blood sugar begins to wreak havoc in the body.


Whole-Grain Crackers
The fiber in whole-grain crackers slows digestion and leads to a steadier release of blood sugar. And those crackers will help you feel full longer if you smear them with some heart-healthy peanut butter. Top those peanut butter crackers with a dash of cinnamon, and you've got a real diabetes-friendly gourmet treat. Studies show that cinnamon may help tamp down blood sugar levels.


Sweet Potato Fries
Not the deep-fried kind. But baked sweet potato fries are a super-healthy choice for people concerned about their blood sugar. Sweet potatoes may actually help stabilize blood sugar and lower insulin resistance. Sweet potatoes have a lower glycemic index than other spuds, which helps soften their impact on your blood sugar. And research shows that their high carotenoid content may be particularly useful in the blood sugar battle when it comes to managing diabetes.


Apple and Pear Slices
Juicy, crunchy, fresh, low-calorie fruit is always a smart choice for the health-conscious nibbler with diabetes. But your blood sugar will be best served if you opt for fruits that are high in fiber, like apples and pears. Thanks to the fiber, they'll fill you up without sending your blood sugar levels soaring.


Plain Yogurt
The calcium and vitamin D combo in yogurt may help prevent insulin resistance, which is a great thing if you're worried about chronically high blood sugar. And the calcium in dairy foods like yogurt may hinder the absorption of fat from the small intestine and stymie the birth of new fat cells -- good news for your waistline if you need to trim some belly fat. For a snack to best manage diabetes, choose low-fat or fat-free unsweetened yogurt. Top it with fruit for a naturally sweet treat or use it in place of sour cream in veggie dips.


Popcorn
Low-fat popcorn cooks up in a snap. And it's packed with slowly digested whole-grain fiber as well as disease-thwarting antioxidants, making it perfect for people concerned about blood sugar and diabetes. And because popcorn is so light and fluffy, you fill up on fewer calories than you would with more energy-dense snacks like potato chips. Air-popped popcorn is great, but you also can drizzle it with olive oil for a healthier alternative to butter.


:: Aur Ab Extra Information ::
:: Foods That Combat Diabetes ::

1. Guava This exotic fruit has many reasons that make it a great food for combating diabetes. A study conducted by I-Shou University of Taiwan revealed that consuming guava without the skin can reduce sugar absorption in the blood stream. Guava is also high in vitamin C which can reduce the damage of cells linked with diabetes.

2. Beef Many ‘experts’ claim that lean red meat is bad for you; when in fact red meat such as beef is great for combating diabetes. One should choose lean cuts such as fillet, sirloin or rump. Protein will keep you fuller for longer and fight off unwanted cravings for unhealthy foods, less hunger means less insulin spikes.

3. Avocado The green machine that is creamy and rich, a rare food that does not damage your digestive tract. Avocado is full of monounsaturated fat and is slow digesting, keeping blood sugar from spiking too much after meals. The good fat in avocado can even help reverse the effects of insulin resistance and stop any risks of diabetes.

4. Flaxseed This may sound like bird seed but it isn’t. These shiny brown seeds tackle diabetes in 3 different ways. Flaxseed is rich in protein, healthy fats and fibre and a great source of magnesium. Magnesium is an important mineral that helps cells use insulin and metabolise fat. A true worthy addition to any diabetics’ diet, for longer lasting flaxseed, buy them whole in bulk and keep refrigerated.

5. Peanut butter A recent study revealed that peanut butter can stave off people’s appetite for 2 hours longer; compared to a high carb, low fibre snack. Monounsaturated fats contained in peanut butter are also a healthy support for your metabolism. Try making a peanut butter dip for your veggies and always buy organic brands, peanut butter can and will go with more than just jelly so it’s up to you to experiment!

6. Mangosteen Garcinia mangostana is a tropical fruit that grows in India and the Philippines. Udani, Barrett, and Singh (2009) are authors of the famous book Inflammation, Lifestyle and Chronic Diseases: The Silent Link who studied the effects of mangosteen in the human body. An edible portion of 100g can treat the symptoms of obesity by reducing inflammation of adipose tissue.

7. Apples An apple a day may not keep the doctor at bay but they can certainly help. They are low in calories but high in fibre, (4g per apple!) and stop hunger and insulin spikes between meals. Apples also counteract bad cholesterol and stop erratic spiking of the blood sugar in us. Granny Smith and Red Delicious are two of the most nutritious varieties of apples available. Have a sliced apple with your oats and milk in the morning to create a perfectly balanced breakfast.

8. Eggs Nicholas Fuller, PhD, from the Boden Institute Clinical Trials Unit, University of Sydney, Australia. Carried out tests that proved that after eating eggs for 3 months, one had better appetite control than those who did not eat eggs. People with type 2 diabetes also showed no signs of increased cholesterol. Egg protein is full of amino acids and other vital nutrients, people think that eating egg yolks is bad for you but one or 2 a day will not harm most people. Eggs can hold of hunger pangs also making them a top selection for people wishing to fight off diabetes.

9. Fish A well-known problem for diabetic people is the risk of heart disease. Eating one portion of fish a week can reduce your chance of heart disease by 40%! Fish contains healthy fats that have a positive effect in the body proving that not all fats are bad for you! The fatty acids help reduce inflammation in the body, along with diabetic symptoms like insulin resistance.

10. Broccoli No food list is complete without this wondrous vegetable. Broccoli is known as a super food and will often make most top ten lists. It is packed full of anti-oxidants and enough Vitamin C for your whole day in just one serving. Broccoli also has good amounts of chromium which regulates safe blood sugar in your veins and arteries.

11. Barley Consuming barley grains can reduce a rise in blood sugar by a whopping 70% after meals. Barley grain is able to slow down digestion due to soluble fibre, giving you slow, sustained energy from your carbohydrates. Many would even argue that it has a better efficiency rating than brown rice in terms of sustained energy. Barley also contains chromium, magnesium and vitamin B1.

11- :: NEW :: Super pea' can help control blood sugar levels and reduce people's risk of type 2 diabetes.

Wrinkled peas look like your fingers when you've just come out of a long bath.But wrinkled peas contain more more resistant starch a form of dietary fibre.They also stop 'sugar spikes' - where blood sugar levels rise sharply after a meal.

A type of pea known as the wrinkled 'super pea' may help control blood sugar levels and reduce the risk of type 2 diabetes.

Wrinkled peas contain higher amounts of 'resistant starch' than regular smooth peas that you'd more commonly find in the supermarket.

Resistant starch takes longer for the body to break down compared with normal starch and ends up being fermented in the large intestine, rather than digested in the small intestine. 

Thewrinkled peas prevent 'sugar spikes' where blood sugar levels rise sharply after a meal thought to contribute to diabetes a new study claims.

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