Whole Fruit Vs. Fruit Juice – Which is Good for Diabetes?

How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso 

Juicing as a trend has changed the way the world viewed nutrition. Inveterate juicers argued that far from being unhealthy, juicing is a perfectly scientific way to get more out of the fruit. It’s certainly easier to drink a glassful of juice squeezed out of ten oranges than to actually eat ten oranges. You get all the goodness of ten oranges in a single glass.

It is also easier to make your own combinations out of fruit and vegetables to increase the nutritional value of the juice. Juicers also believe that with the fibre already broken down during the juicing process, your body gets to absorb more of vitamins and minerals in the produce.

But this is precisely the reason why juicing is not good for diabetics, because along with the nutrients, the body also ends up absorbing a whole lot of sugar. A study published in the British Medical Journal found out that diabetics can benefit more from the whole fruit rather than from its juice. Juicing can, in fact, be harmful.

The study conducted on 66 105 women found that eating whole fruits like blueberries, grapes and apples is associated with lowered risk of diabetes. Fruit is rich in fibre, antioxidants and phytochemicals, which are extremely good for diabetes.

What's in fruit juice? Why is fruit juice not Good for Diabetes?

Aside from vitamin C and calcium, fruit juice contains:

·         Calories - 250ml glass of unsweetened orange juice typically contains around 100 calories, compared to the 60 calories in an actual orange

·         Fructose (a form of sugar) - half a pint of fruit juice contains more sugar than the World Health Organisation recommends ideally having in a day (30g of sugar for men, 24g for women)

A lack of fibre - juice always contains less fibre than whole fruit and highly processed juices may not contain any fibre

As can be seen here, even if you haven’t sweetened the juice with extra sugar, fruit juices contain a lot of natural sugars. And without the fibre content to slow down the digestion, fruit sugars are absorbed more readily into your system when you have juice. Diabetics who are trying to manage their weight may also suffer from juicing. The excess sugar and the dearth of fibre can cause weight gain instead of weight loss.

So ditch juicing and grab a whole fruit instead. Try eating nutritious whole fruits like apples, pears, grapes and citruses which can not only help you manage your blood sugar levels but also supply you with essential micronutrients.

The Fruits which are Good for Diabetes

Mehar Rajput, Nutritionist at FITPASS and Sonia Narang, Nutritionist and Wellness Expert at Oriflame India, list down the fruits and their hidden benefits which a person suffering from diabetes should eat.

* Pomegranates contain the richest combination of antioxidants thereby, protecting you from free-radicals and chronic diseases. They play an important role in lowering the levels of bad cholesterol and resistance, which the body has against insulin.

* Apple is a hypoglycaemic fruit which contains plenty of fibre that is an impeccable ingredient for a diabetic. It also contains the chemical Pectin, that has the capability of reducing blood sugar levels and the requirement of insulin in the body by almost 50%.

* Berries have the capability to break glucose into energy, which reduces the increased glucose levels by a considerable amount. Further, they increase the release of insulin. Thus, regulating glucose levels in the body

* Guava with a low glycaemic index, guava is very rich in dietary fibre that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes. Guavas are also high in vitamin A and vitamin C.

* Papaya Natural antioxidants in papaya make it a great choice for diabetics. As diabetics are prone to many ailments, like heart or nerve damage caused by irregular blood sugar levels , the diet having papaya can obstruct future cell damage for a better and longer life span.

* Jamun – Its leaves are good for diabetic patients. As it has anti-diabetic features. This helps to convert starch into energy and keep the blood sugar levels in check, it has low glycemic index. It reduces the symptoms of diabetes like frequent urination and thrusting.

* Orange -The glycemic load of an orange is about 5, a low number that indicates that only small rise in blood glucose.Be cautious don’t consume orange juice.

* Amla has a good source of chromium which shows positive effects on the pancreas, where insulin is produced and therefore helps to manage blood sugar levels.

Watch this Video – Are You Diabetic ? Is Fruit Juice GOOD For Control Diabetes

By Matt Traverso - author of Reverse Diabetes Today. The techniques and methods explained in Reverse Diabetes Today are simple to implement. It does not require you to buy and use any expensive medicines and treatments. You don’t need to worry about needles any more.

You will find the techniques and methods explained in Reverse Diabetes Today highly effective and they will change your life style. In simple words, your whole body will get cleansed from the harmful toxins and acids.

Reverse Diabetes Today carries useful info about the diet, which must be used to cure your pancreas. These methods will significantly affect your pancreas in a positive way and it will start producing insulin again like it used to before you got diabetes.  

So if you want to find out more about this, then just visit this link now:

How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso

Low Carb Diet for Diabetes: What to Eat, Advantages, And Disadvantages

How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso 

Do you want to lose weight and stay away from killer diseases like diabetes, heart disease, or cancer? Then, you must start being on a low-carb diet.

Many people with diabetes are following a low-carb diet because of its benefits in terms of improving diabetes control, weight loss and being a diet that is satisfying and easy to stick to.

Low carb diets are flexible and can be followed by people with different types of diabetes.

The diet has allowed many people with type 2 diabetes to resolve their diabetes, that is to get their blood sugar levels into a non-diabetic range without the help of medication.

People with type 1 diabetes have also reported much more stable blood sugar levels, making the condition easier to predict and manage.

A low carb diet specifically means a diet

LOW in

·         refined sugar,

·         processed foods,

·         high Glycemic Index foods (foods that can quickly increase blood sugar level),

and HIGH in

·         protein,

·         healthy fats,

·         complex carbs, such as whole grains, veggies, and fruits.

Two of the most popular low-carb diets are the Ketogenic diet and Atkins diet, and many fitness experts swear by them. In this article, you will find a 7-day low-carb diet plan, low-carb recipes, foods to eat and avoid, and much more. But first, let’s see why you should avoid carbs and if all carbs are bad.

Does a Low Carb Diet Work to Reverse Diabetes?

Carbohydrate is the nutrient which has the greatest effect in terms of raising blood sugar levels and requires the most insulin to be taken or be produced by the body. It will also get stored as fat if not use an energy source. Simple carbs (such as refined sugar, cakes, pastry, milk chocolate, etc.) are digested and absorbed quickly, which leads to blood sugar and insulin spikes.

Lowering sugar levels is clearly a benefit for people with diabetes. Lower need for insulin is also particularly useful as lowering insulin in the body can reduce insulin resistance which can help towards reversing type 2 diabetes.

Insulin is also the fat storage hormone in the body, so reducing insulin in the body with a low-carb diet can help with losing weight.

This entire process can be reversed by following a low carb diet. When you consume less simple carbs, your blood glucose levels are in check, and your body starts to become insulin sensitive. This helps keep the metabolism running, prevents fat storage, and protects from obesity-related diseases.

A low-carb diet doesn’t mean you should be completely off carbs. You still need to consume a lot of complex carbs that are found in fruits, veggies, and whole grains.

Complex carbs are digested and absorbed much slowly and hence do not cause sudden blood sugar or insulin spikes. Also, they aid in proper bowel movement, thereby preventing constipation and slow metabolism.

Reducing carbohydrates drastically causes the body to go into a different metabolic state called ketosis, where it burns fat for providing fuel.

Reduction in carbs results in lower insulin levels as the person is getting energy from ketones, little carbon fragments that are created by the breakdown of fat stores. This causes you to feel less hungry and shed excess weight since the body burns fat instead of burning carbohydrates.

Finally, a low-carb diet allows you to eat a lot of proteins and healthy fats that help build lean muscle mass, increase the transition time of the digested food, and help reduce inflammation.

So, below are some low-carb diet tips you need to take note:

·         Consume 5 types of veggies per day.

·         Have 2-3 servings of fruits per day.

·         Consume healthy fats, such as nuts, olive oil, ghee, cheese, etc.

·         Consume lean protein-rich foods, such as tofu, mushroom, legumes, chicken, fish, etc.

·         Do not add sugar to your fruit or vegetable juice.

·         Drink warm milk before going to bed to help you sleep better.

·         Eat your meals at proper intervals (3-4 hours).

·         Consume whole wheat or multigrain bread, brown rice, quinoa, oatmeal, etc. as they are rich in dietary fiber.

·         Have a cheat day every week to prevent your metabolism from plateauing.

·         Use less salt to prevent water retention in your body.

Now, let me tell you what you can eat and which foods you must avoid while you are on a low-carb diet.

Low Carb Diet Foods to Eat

Vegetables – Broccoli, cauliflower, cabbage, Chinese cabbage, red cabbage, bell pepper, okra, eggplant, peas, French beans, bottle gourd, ridge gourd, bitter gourd, squash, onion, tomato, cucumber, celery, banana flower, green chili, carrot, beetroot, baby corn, sweet potato, potato with peel, etc.

Fruits – Figs, watermelon, muskmelon, honeydew melon, apple, pear, plum, pluot, pineapple, raspberries, blueberries, strawberries, blackberries, papaya, grapes, orange, lemon, lime, grapefruit, tangerine, etc.

Protein – Fish, chicken breast, eggs, lean cuts of pork and beef, mushroom, legumes, tofu, soy chunks, etc.

Dairy – Milk, yogurt, and cheese.

Grains – Brown rice, quinoa, barley, oats, etc.Fats And Oils – Olive oil, rice bran oil, ghee, sunflower butter, peanut butter, and almond butter.

Nuts And Seeds – Almond, walnut, pistachios, macadamia, pine nuts, flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds.

Beverages – Freshly pressed fruit and vegetable juice, coconut water, buttermilk, milk, soy milk, and almond milk.

Herbs and Spices – Ginger, garlic, turmeric, clove, nutmeg, rosemary, cilantro, dill, fennel, fenugreek seeds, asafoetida, cumin seeds, coriander seeds, cumin powder, coriander powder, garam masala, allspice, cardamom, cinnamon, mace, bay leaf, oregano, basil, etc.

Low Carb Diet Foods to Avoid

Vegetables – Potato without the peel.

Fruits – Jackfruit and mango (eat them in minimum amounts).

Protein – Chicken with skin, red meat, sausage, salami, and pepperoni.

Dairy – Low-fat milk, low-fat yogurt, flavored yogurt, and flavored milk-based drinks.

Grains – White rice (you may eat white rice provided you eat at least 5 veggies with it).

Fats & Oils – Animal fat, vegetable oil, butter, and margarine.

Beverages – Alcohol, packaged fruit and vegetable juices, soda, and energy drinks.

Others – Candy, sweets, milk chocolate, junk food, salty food, wafers, etc.

So, it’s clear that you should steer clear of foods rich in sugar, salt, and starch. But, merely following a good diet will not help you lose weight.

You also need to be active and keep your mind and body fit to reap the best benefits of a low-calorie diet. Here’s a workout plan for you.

Workout Plan

·         Head tilt – 1 set of 10 reps

·         Neck rotations – 1 set of 10 reps

·         Shoulder rotations – 1 set of 10 reps

·         Arm circles – 1 set of 10 reps

·         Wrist rotations – 1 set of 10 reps

·         Waist rotations – 1 set of 10 reps

·         Ankle rotation – 1 set of 10 reps

·         Spot jogging – 5-7 minutes

·         Jumping jacks – 1 set of 20 reps

·         Sit-ups – 1 set of 10 reps

·         Crunches – 1 set of 10 reps

·         Floater kicks – 2 sets of 10 reps

·         Scissor kicks – 1 set of 10 reps

·         Leg raise – 2 sets of 10 reps

·         Side crunches – 2 sets of 10 reps

·         Russian twist – 2 sets of 20 reps

·         Lunges – 1 set of 10 reps

·         Squat – 1 set of 10 reps

·         Jumping squat – 1 set of 10 reps

·         Burpees – 2 sets of 10 reps

·         Stretch

Remember, you must workout at least three hours per week. You can start by working out every alternate day and then three consecutive days, with two rest days in between. When you are comfortable enough, you must work-out five to six days a week, with one or two rest days.

Working out will keep your metabolism active, create a negative energy balance in your body, improve brain function, and build muscle power and strength.

Like working out, eating healthy yet tasty food is also important so that you don’t drift away from this diet plan. Here are a few low-carb diet recipes for you.

3 Low Carb Diet Recipes

1. Spinach and Mushroom Omelet with Cheese

Prep Time: 10 min  

Cook Time: 7 min  

Total Time: 17 min  

Serves: 2

Ingredients

·         4 eggs

·         ¼ cup chopped onion

·         1 cup baby spinach

·         ½ cup sliced button mushroom

·         ¼ cup chopped tomato

·         ¼ cup grated cheese

·         1 teaspoon chopped green chili

·         2 tablespoons olive oil

·         Salt to taste How To Prepare

·         Whisk together eggs, onion, tomato, spinach, mushroom, green chili, and salt.

·         Heat olive oil in a pan and pour the whisked egg. Spread it evenly and let it cook for about 3-4 minutes.

·         Flip the egg over and cook for 2 minutes.

·         Flip it over again and add the grated cheese and fold the egg. Cook for a minute, and it’s ready!

2. Soy Milk, Chia, And Strawberry Smoothie

Prep Time: 5 min  

Cook Time: 2 min  

Total Time: 7 min  

Serves: 2

Ingredients

·         2 cups soy milk

·         6 tablespoons chia seeds

·         1 cup washed and halved strawberries

·         ½ teaspoon organic honey

·         3-4 chopped dates How To Prepare

·         Toss the strawberries, dates, and soy milk into a blender and whizz it.

·         Pour it into a glass and add honey and chia seeds.

·         Stir well before drinking.

3. Mushroom Clear Soup

Prep Time: 15 min  

Cook Time: 15 min  

Total Time: 30 min  

Serves: 2

Ingredients

·         1 cup sliced button mushrooms

·         ¼ cup chopped onion

·         ½ teaspoon minced garlic

·         ¼ teaspoon grated ginger

·         ½ cup chopped carrot

·         ¼ cup sweet corn

·         1 cup blanched spinach

·         ½ cup chopped celery

·         ½ teaspoon ground black pepper

·         2 teaspoons olive oil

·         Salt to taste  How To Prepare

·         Heat oil in a soup pot and add the minced garlic. Cook until it turns brown.

·         Add the onions and cook for a minute.

·         Add the ginger and cook for about 30 seconds.

·         Add all the veggies, mushroom, salt, and pepper. Stir and cook for about a minute.

·         Add two cups of water and cover the lid. Cook for about 10-12 minutes.

·         Serve hot.

Let me tell you what benefits you can reap if you follow a diet that is low in carbs.

Low Carb Diet Benefits

·         A low-carb diet aids weight loss.

·         It helps fight cancer.

·         It reduces the risk of metabolic syndrome like diabetes.

·         It helps regulate the blood sugar levels.

·         It improves cognitive functions.

·         It helps boost metabolism.

·         It improves insulin sensitivity.

·         A low-carb diet reduces the risk of hypertension.

A low-carb diet can do a lot good, but it has temporary side effects. Let’s find out what they are.

What side effects exist on a low carb diet?

Side effects that can be commonly experienced on a low carb diet include:

·         Fatigue

·         Brain fog

·         Mood swings

·         Temporary insomnia

·         Headaches

·         Constipation

·         Possible nutrient deficiencies

Hypoglycemia (low blood sugar) may occur if you take insulin or tablets that can cause low blood sugar. If you take medications that can cause hypos, it’s particularly important to discuss precautions to prevent hypos before starting a low carb diet.

To conclude, a low-carb diet is good for you – provided you consume good carbs along with lean protein and healthy fats. The key is to strike the right balance of different food groups that are apt for your body.

So, consult your doctor or dietician today and start following a customized low-carb diet plan. You will see results in just a few days’ time. Good luck!

Watch this Video – Are Low-Carb Diets Best for Diabetics?

By Matt Traverso - author of Reverse Diabetes Today. The techniques and methods explained in Reverse Diabetes Today are simple to implement. It does not require you to buy and use any expensive medicines and treatments. You don’t need to worry about needles any more.

You will find the techniques and methods explained in Reverse Diabetes Today highly effective and they will change your life style. In simple words, your whole body will get cleansed from the harmful toxins and acids.

Reverse Diabetes Today carries useful info about the diet, which must be used to cure your pancreas. These methods will significantly affect your pancreas in a positive way and it will start producing insulin again like it used to before you got diabetes.  

So if you want to find out more about this, then just visit this link now:

How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso

What Should Be My Normal Blood Sugar Level Range?

How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso 

Knowing about blood sugar level range may be the key to a part of diabetes self-management.

This post states 'regular' blood sugar level range and blood sugar level range for adults and youngsters with type 1 diabetes, type 2 diabetes and blood sugar levels to determine humans with diabetes.

If someone with diabetes has a meter, or taking a look at test strips, it's crucial to recognize what the blood sugar level means.

Recommended blood sugar level range have a degree of interpretation for every man or woman and also you have to discuss this with your doctor.

Further, women may have a different sugar level ranges in the course of their pregnancy.

The following ranges are tips provided by the National Institute for Clinical Excellence (NICE), however every man or woman’s blood sugar level range must be agreed by their doctor.

Recommended goal blood sugar level range

Normal and diabetic blood sugar level range as recommended by NICE

For most healthy people, normal blood sugar level range are as follows:

·         between 4.0 to 6.0 mmol/l (72 to 108 mg/dl) whilst fasting

·         up to 7.8 mmol/l (140 mg/dl) 2 hours after eating

For people with diabetes, blood sugar level range are as follows:

·         before food: 4 to 7 mmol/l for humans with type 1 or kind 2 diabetes

·         after food: not more than nine mmol/l for people with type 1 diabetes and under 8.5mmol/l for people with kind 2 diabetes

Blood sugar level range in diagnosing diabetes

For healthy people, the test result should be

When conducted at random: Below 11.1 mmol/l (Below 200 mg/dl)

When conducted during fasting: Below 6.1 mmol/l (Below 108 mg/dl)

When conducted 2 hours after meal: Below 7.8 mmol/l (Below 140 mg/dl)

For people in prediabetes condition, the test result will be:

When conducted during fasting: 6.1 to 6.9 mmol/l (108 to 125 mg/dl)

When conducted 2 hours after meal: 7.8 to 11.0 mmol/l (140 to 199 mg/dl)

For people with diabetes, the test results will be:

When conducted at random: 11.1 mmol/l or more (200 mg/dl or more)

When conducted during fasting: 7 mmol/l or more (126 mg/dl or more)

When conducted 2 hours after meal: 11.1 mmol/l or more (200 mg/dl or more)

Random plasma glucose test

A blood sample for a random plasma glucose check can be taken at any time. This is often used in the diagnosis of type 1 diabetes.

Fasting plasma glucose test

A fasting plasma glucose test is taken after at least 8 hours of fasting and is commonly conducted in the morning.

NICE regards a fasting plasma glucose result of 6.1 to 6.9 mmol/l as placing a person at greater risk of getting type 2 diabetes, in particular when accompanied via other risk factors for kind 2 diabetes.

Oral glucose tolerance test (OGTT)

An oral glucose tolerance test entails taking a fasting sample of blood and then taking a sweet drink containing 75g of glucose.

Another blood sample will be taken after 2 hours, after this drink.

Hba1c test for diabetes diagnosis

An hba1c tests does not directly measure the level of blood glucose, however, the end result of the test is influenced by how high or low your blood glucose levels have tended to be over a period of 2 to 3 months.

Indications of diabetes or prediabetes are given under the following situations:

    ordinary: under 42 mmol/mol (6.0%)

    prediabetes: 42 to 47 mmol/mol (6.0 to 6.4%)

    diabetes: 48 mmol/mol (6.5% or over)

Why are healthy blood sugar level range important?

It is vital that you manage your blood glucose level because prolonged period of high sugar level can increase the risk of developing the following diabetes complications:

·         kidney disorder

·         nerve damage

·         retinal disease

·         coronary heart disorder

·         stroke

This list of problems may look frightening but the main point here is that you can lower the risk of developing these complications through good blood sugar level control.

Small improvements can make a huge difference as long as you stay dedicated and maintain those improvements over most days.

Watch this Video – What Is a Normal Blood Sugar Level?

By Matt Traverso - author of Reverse Diabetes Today. The techniques and methods explained in Reverse Diabetes Today are simple to implement. It does not require you to buy and use any expensive medicines and treatments. You don’t need to worry about needles any more.

You will find the techniques and methods explained in Reverse Diabetes Today highly effective and they will change your life style. In simple words, your whole body will get cleansed from the harmful toxins and acids.

Reverse Diabetes Today carries useful info about the diet, which must be used to cure your pancreas. These methods will significantly affect your pancreas in a positive way and it will start producing insulin again like it used to before you got diabetes.  

So if you want to find out more about this, then just visit this link now:

How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso