The researchers extracted cells from rats and injected them with various flavanol compounds derived from cocoa.
While the cells injected with a complete cocoa extract and with oligomeric or polymeric procyanidin-rich extract showed no improvement in function, those treated with a monomeric catechin-rich extract immediately started producing more insulin.
To verify their findings, they fed this monomeric catechin compound to rats on a high-fat diet and compared them with rats not given this substance.
The treated rats had lower blood sugar levels and were less obese than the untreated ones… despite the bad diet.
There are a few problems with simply eating cocoa, however.
1. When they used a complete cocoa extract, it failed to work, which probably means that the amount required to stimulate your beta cells is higher than you can obtain when eating cocoa or cocoa chocolate. It was only one component of cocoa (monomeric catechin) that improved diabetes.
2. Cocoa is bitter and normally becomes appetizing only once you mix it with a lot of sugar. Sugar obviously increases blood sugar and compromises insulin secretion the most, which is then completely self-defeating for a diabetic to consume.
So, if you’re going to consume cocoa, try to get very dark (preferable over 90%) chocolate.
Then, combine that chocolate with other foods high in monomeric catechin, such as green tea, apples, pears, red wine, guavas, blackberries, raspberries, and cherries.
The fact is, artificial sweeteners are not any better. Studies have shown that diet sodas are just as bad for high blood pressure as sugary sodas and may indeed be worse for obesity.
No sweetener comes close to having the health benefits of honey.
It can be consumed in drinks, foods or deserts. Or, it can be applied to the skin or added to your bath water.
Honey has been used for centuries as a natural antibacterial and antifungal medicine. How many of us had our mothers brought warm milk or hot lemon water with honey in it when we had the flu as kids?
It has also been used traditionally as antibacterial protection on open wounds. It can also be put on the face to heal wrinkles and bring out a healthy shine in skin.
Sugars and high fructose corn syrup are what we call empty calories. They are sweet, but include no nutrition whatsoever. Honey on the other hand, is loaded with nutrition, vitamins and minerals. Its antioxidant qualities are well known to enhance overall health, remove cholesterol buildup and even improve type 2 diabetes.
Honey seems to interact differently with the body than regular sugars; moderate consumption of honey doesn’t have to cause weight increase. Some studies have even indicated that consuming honey will help you lose weight.
One of the most detailed studies on honey for high blood pressure involved a study on rats. The scientist learned that the blood pressure of rats who supplemented with honey dropped while the comparison group stayed the same.
The wonderful thing to take away from this is that we don’t have to deprive ourselves of the sweet things in life. Just make small adjustments to choose honey over sugar and you’ll not only be avoiding the negative effects, you’ll also reap the benefits.
Want to learn more about tackling different diseases naturally? Check out:
Type 2 diabetes is a condition in which your body becomes resistant to insulin. Since insulin is meant to regulate the amount of glucose in your blood, your glucose levels rise when your body no longer responds properly to insulin.
When you eat sugar, your liver converts it to glucose. This glucose is then available for your body to use as energy.
In a study published in a recent edition of the Journal of Clinical Investigation, scientists demonstrate how sugar, or to be more precise fructose, causes insulin resistance.
Mammals have a protein called carbohydrate-responsive element-binding protein, or simply ChREBP, in the metabolic tissue throughout their bodies.
In a study on a large group of mice, the scientists discovered that this protein is activated in the liver the moment fructose is eaten or injected.
This ChREBP then stimulates the liver to produce glucose, regardless of the amount of insulin that the pancreas produces to regulate it.
In other words, the insulin tries to regulate the amount of glucose your liver produces, but the ChREBP causes your liver to produce huge amounts of glucose, a bit like the Grimm brothers’ magic pot that kept on cooking porridge until it filled the whole house, and the whole street, and the whole town.
The pancreas then responds by making more and more insulin, a process that eventually causes the rest of the body’s metabolic tissue to become resistant to insulin.
The scientists first discovered this process in mice, and then verified it by taking autopsy samples from human livers.
Incredibly, even when they genetically modified the mice to activate their livers’ insulin signalling pathways to the maximum, thereby creating mice whose livers should not have been able to produce glucose, fructose still triggered excessive glucose production by their livers.
Interestingly, according to the research, the ChREBP triggers this process only when we eat fructose, not glucose itself.
So what contains fructose?
The only healthy forms in which to consume fructose are in fruit, vegetables, and whole grains. It is healthy in these forms because it is not the main ingredient.
Fruit, vegetables, and whole grains also contain plenty of fiber that stops your body from absorbing the fructose too quickly. As a result, your liver is not drowned in huge quantities of it.
Other sweeteners like beet and cane sugar contain combinations of glucose and fructose without any fiber to slow down their absorption by your body. Even honey, which many people consider a healthy option, is packed with glucose and fructose.
Most commercial sweeteners that are added to food contain almost pure fructose, as manufacturers have discovered that pure fructose is significantly sweeter than mixed fructose and glucose.
Worst of all is added high-fructose-corn syrup.
This means that you should cut down on sodas, many commercially available fruit juices, ice cream, desserts, sandwich spreads, bottled and packaged sauces, pickled products, and a wide variety of other processed foods.
In fact, if you have full-blown Type 2 Diabetes, you should cut down as much fructose as possible.
This post is from the 3 Steps Diabetes Strategy Program. It was created by Jodi Knapp from Blue Heron health news that has been recognized as one of the top-quality national health information websites.
In this program, Jodi Knapp shares practical tips and advice on how you can prevent and cure diabetes naturally. She also dispels myths commonly associated with diabetes, like for example, diabetes being a lifelong condition. There are also lots of information going around that is simply not true and she’s here to correct it.
Diabetes is a disease, and it can be cured. This is just one of the important tips Jodi reveals in her program. Also, she included several ways in preventing the onset of disease, choosing the right food to eat, recommended vitamin supplements, the right time of the day to take the blood sugar and many more.
But the most amazing thing would have to be her program which only takes 3 simple steps to help you to control & treat type 2 diabetes. What it does is cure diabetes without having to rely on expensive drugs, diets that make sufferers crave for even more food they are not supposed to eat, and exercise programs that make people feel tired and depressed.
6 Worst Dangers of Hormonal Birth Control (& 6 Healthier Alternatives)
If you’re using birth control or considering it, make sure you know the dangers behind these little pills. Often, birth control pumps your body with synthetic chemicals that can cause long-term damage and even mask symptoms that are telling a bigger story.
Birth control contraceptives have become so common that their uses run well beyond that of just preventing pregnancy. Acne control, prep for fertility treatment, and managing long or irregular periods are just some of the other prescribed uses of various birth control methods.
However, birth control isn’t as safe as was once thought, and it can lead to serious and significant problems down the road. Here we will go over the health risks of taking birth control and alternative options for managing your needs.
6 Forms of Hormonal Birth Control
There are more than 60 million women of childbearing age in the U.S. 62 percent use contraceptives regularly, while 67 percent of these women using regular contraception rely on non-permanent, hormonal methods, like birth control pills, patches, implants, injectables, and vaginal rings.
Different forms of hormonal birth control all have the same objective, while differing slightly in side effects and benefits.
Pills
The most common form, birth control pills, come in two primary forms: combination packs, which utilize synthetic estrogen and progestins, and minipills, which are progestin only.
With combination pills, you can essentially choose how many periods you want to have per year, with common packs allowing for monthly cycles or extended cycles (periods four times a year). Formulations that completely eliminate periods altogether are also available. Combination pills come with higher risks, but these progestin-only pills do not fully prevent ovulation.
Combination pills come with higher risks, so minipills are sometimes recommended, but these progestin-only pills do not fully prevent ovulation. Instead, they thin the uterine lining and thicken cervical mucus to prevent the released egg from fertilizing.
Patches
Delivering the same hormones as the combination pill, patches are worn on the abdomen and deliver hormones via skin absorption. It is replaced once a week at the same time for three weeks, and then discontinued the fourth week to allow a period to come.
Implants
Progestin-only implants are placed in the upper inside of the arm and work like minipills. While they don’t prevent ovulation, they have a failure rate of 0.05 percent.
They do, however, come with some side effects and some strong contraindications, such as not being recommended for women with current or past breast cancer, a history of heart disease or stroke, antibodies for lupus, history of migraine with aura, or liver problems due to the high potential for severe consequences.
Injectables
Injectable birth control is another progestin-only option that is injected either subcutaneously or intramuscularly every three months by a provider.
While it is considered safer for women who cannot take estrogen birth control options, injection birth control comes with some hefty risks, including delayed return of fertility (10+ months before normal ovulation returns) and bone density loss.
Vaginal Rings
Vaginal rings are combination methods of birth control that are placed inside of the vagina and deliver hormones for three weeks. Each ring is discarded after three weeks to allow a period to come, and then a new ring is inserted. This can be done by the patient at home, no provider visit is necessary.
IUD
IUD, short for intrauterine device, is a small, T-shaped plastic device that is inserted vaginally by a provider. It delivers progestin-only hormones.
Hormonal IUDs work longer than other forms of hormonal birth control, and are the only long-lasting, non-permanent form of contraception. Most last between three to five years.
Bottom line: While there is no shortage of hormonal birth control options, all of them carry weighty risks. Even minor side effects, like mood disorders or weight gain, can be enough to significantly disrupt one’s quality of life.
6 Dangers of Hormonal Birth Control
We’ve been inundated with views that it’s normal to take birth control, but when we, the women whose bodies are being pumped full of synthetic hormones, take a step back and consider the big picture, do we really want to sign on this dotted line?
1. Infertility
Many women are finding that years of birth control use significantly delay or damage their fertility, often resulting in longer times to conception, increased risks of miscarriage or ectopic pregnancy, or the need for assisted reproductive technology, like IVF.
Nearly all forms of hormonal birth control carry side effects of weight gain, which can be significant, and weight or obesity factors can also independently lead to fertility problems or the inability to conceive.
2. Blood Clots, Blood Pressure, Stroke, and Heart Attack
While numerous factors (such as smoking) can affect a woman’s risk of blood clots, combination pills at least double the risk of having a blood clot in a vein.
Many forms of birth control carry a potential side effect of raising blood pressure. When you factor in other causes of increased blood pressure, like genetics, age, smoking, or obesity, some women will face substantially higher chances of encountering a blood pressure related issue, like stroke or heart attack, or even preeclampsia later if a pregnancy is achieved.
The risk for heart attack using certain forms of birth control increases for all women, even those who don’t have genetic clotting disorders, which can also independently increase risk.
3. Yeast Overgrowth
Birth control, especially long-term use, disrupts the normal flora of the vagina, and can lead to increased occurrences of yeast infections.
When candida, the bacteria that is commonly referred to as yeast, becomes a regular problem, it can overgrow into other areas of the body, particularly the intestines, leading to chronic candidiasis and other health problems, like chronic fatigue.
4. Cancer
Hormonal birth control can lead to an increased risk for two forms of cancer: ovarian and breast. Beyond that, IUDs specifically carry an increased risk of developing ovarian cancer.
Note: Women are exposed to many daily factors that can increase a risk of female reproductive disorders and cancers that go well beyond a daily dose of birth control, including xenoestrogens in plastic products, cosmetics, and skincare products.
5. Mood Disorders, Including Depression and Anxiety
Birth control increases the elimination of water-soluble B vitamins, which have a strong neurological and mood impact. Combination birth control methods that use estrogen can increase a chance for mood disorders, including depression.
6. Sex Drive
A common side effect of many forms of hormonal birth control includes a decreased sex drive. Reduced sex drive while on birth control can also be tied to the other common birth control side effects like weight gain, breakthrough bleeding, acne, fatigue, and breast tenderness, all of which can quickly kill the mood for sex.
Additional Risks of Hormonal Birth Control Include:
Perhaps the most common non-hormonal method of birth control, condoms are cheap, convenient, and simple to use. Hormonal birth control options don’t protect against STDs, and condoms do, so these have an added level of protection.
Success rates of condoms are 98 percent when used correctly. One thing some fail to consider: condoms have expiration dates, and should be replaced regularly to ensure that they function as they should. Hormonal birth control options don’t protect against STDs, and condoms do, so these have an added level of protection.
Another factor to consider with condoms is the materials they’re made from. Most condoms on the market are made from latex, but other latex-free alternatives exist that are made from polyurethane or polyisoprene. Still, if you’re looking to find a more naturally-made substance, some companies produce lamb skin
condoms.
Note: While lamb skin condoms can have less irritating reactions, they do not protect against STDs.
2. Female Condoms
Less common than male condoms, female condoms don’t have quite as high of a success rate (79 percent). They are also a little less easy to use, and can cause vaginal irritation. But they do protect against sexually transmitted infections, and they are an option if male condoms don’t work.
3. Spermicide and Diaphragm or Cervical Cap
Similar to a female condom, the diaphragm or cervical cap must be inserted to fully cover the cervix. On their own, they’re about 80 percent effective, but this can increase with the use of a spermicide to ensure that sperm that do make it past the barrier don’t go on the fertilize an egg.
These options are less convenient since it can require some effort to get into place, and occasionally, can get stuck inside of the vagina. It also requires a prescription and a fitting. They can’t be used during a period, either.
4. Nonhormonal IUD
While hormonal IUDs carry a load of side effects, copper IUDs contain no hormones and carry less risk. They are longer lasting and can remain implanted for up to 10 years.
They do have the potential to increase heavy bleeding during periods, since they don’t interfere with ovulation or normal menstrual cycles. They also have a slight chance of coming out, or slipping out of place and not preventing pregnancy, but they have a 99 percent success rate.
5. Natural Family Planning
This form of birth control is the one that most truly preserves natural fertility and reduces exposure to synthetic hormones, barrier methods, and implants. While it’s really only ideal for partners in committed partnerships (since it doesn’t protect against STDs), it can present the most freedom.
With the advance of the smartphone, most women can track their fertility in an app using simple measurements like taking a daily morning temperature or monitoring cervical fluid around ovulation.
Generally, women will need to avoid intercourse for 7-10 days each cycle. If you properly track your fertility signs, this method can be very effective. The true bonus is that it can be turned around and used to achieve pregnancy quickly if you do decide that you want to conceive.
Hormonal methods of birth control disrupt ovulation and once stopped, can still lead to long wait times before conception. Other devices, like the Ava bracelet, are worn around the wrist while you sleep, and can pinpoint fertile days with 89 percent accuracy.
If you really want to get high-tech with your natural pregnancy avoidance, there are devices designed for tracking natural fertility. While they’re aimed at improving a woman’s odds of conception, they come with high success rates of identifying fertile windows. If you identify when you’re capable of getting pregnant, you can easily avoid pregnancy as well.
Some of these devices, such as the Ovusense and Ovacue, are inserted in the vagina while you sleep, and provide real-time updates on fertility. Other devices, like the Ava bracelet, are worn around the wrist while you sleep, and can pinpoint fertile days with 89 percent accuracy.
6. Sponge
Similar to a cervical cap, a sponge filled with spermicide is inserted into the vagina. It is more effective for women who haven’t already had children, since a widened vaginal canal from giving birth can lead to a nearly 25 percent failure rate for this method.
Women who have never had a child will still have around a 10 to 12 percent of pregnancy while using the sponge, making it less successful than other methods. In rare cases, it can be difficult to remove.
Bottom line: Numerous alternatives to hormonal birth control exist, varying in degrees of effectiveness. The form of birth control you choose should best meet the needs of your health goals.
When weighing the risks of hormones, non-hormonal options can be as effective and even empowering, since they don’t suppress a woman’s natural fertility, mood, or vibrant health.
Written by Aimee McNew
Author Bio:
Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.
Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.
A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.
Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.
The 3 Worst Foods for Blood Sugar (& 6 Healthy Foods to Eat Instead)
Blood sugar is a relatively common concept for many Americans.
But for those who aren’t actively dealing with diabetes, it can be a bit of a murky subject. Discovering more about blood sugar’s role in the body is key to your health, even if you aren’t currently diabetic.
What Is Blood Sugar?
Blood sugar, or glucose, is sugar carried through the bloodstream to provide energy to the body. Glucose increases when we eat – particularly foods that contain refined carbohydrates, vegetable oils, and sugar. Protein, but not fat, can be converted to glucose when needed, too.
Since organs function best with balance, the body tries to maintain stable blood sugar levels. This internal balance is referred to as homeostasis. When we eat carbohydrates, they are broken down into simple sugars during the digestion process.
Glucose is the primary simple sugar that fuels the body. Blood sugar levels rise after eating, but then typically return to homeostatic levels within an hour. Blood sugar is at its lowest levels in the morning after fasting during the night.
After glucose is broken down during digestion, it needs to be received into the cells. Insulin is a hormone that allows glucose to enter the cells for energy. Without insulin, the cells would not be able to receive glucose.
Insulin releases when glucose is present. When blood sugar levels are high, like with diabetes, insulin can’t always keep up with glucose absorption. In other cases, the pancreas doesn’t produce enough insulin to keep up with demands, as is common with type 1, or autoimmune, diabetes.
Type 1 diabetes is often referred to as insulin-dependent diabetes because even when dietary glucose is limited, there is still not enough insulin to handle the glucose load.
In other cases, typically with type 2 diabetes, the body becomes desensitized to the presence of insulin. This is known as insulin resistance. The pancreas produces more insulin, but it becomes harder for the insulin to stimulate the absorption of glucose.
Bottom line: Glucose is a simple sugar that is needed for cellular energy. Insulin allows glucose to be absorbed into cells and used for energy. In type 1 diabetes, the pancreas doesn’t produce enough insulin. In type 2 diabetes, the body becomes resistant to insulin’s actions.
How Your Diet Affects Blood Sugar Levels?
Since all glucose in our bodies is derived from our diets, what we eat has a big impact on our blood sugar levels. How much glucose is produced and how our body responds to it is determined by a few key factors.
Genetics can be a primary factor in how the body responds to glucose and insulin. Certain populations can be at greater risk of diabetes. Dozens of other specific genetic mutations can increase the risk of type 1 or type 2 diabetes and the associated glucose and insulin problems.
So, while some may claim that their genetics are at fault and diet has nothing to do with it, the management of genetic-induced diabetes still requires lifestyle modifications, which are highly effective.
If you eat a diet high in refined carbohydrates, vegetable oils, and sugar, then you’re most likely getting more glucose than your body needs for energy. When you consume excess glucose that insulin can’t take into your cells, it gets stored as fat.
This is because your body can draw from your fat tissue when it needs extra energy. In cases of diabetes, however, this extra fat can lead to obesity, which further fuels the hormonal chaos that happens when insulin resistance becomes a chronic problem.
Bottom line: While genetics can play a role on how your body uses blood sugar, diet also influences levels since it’s the source of glucose. Insulin resistance or autoimmune diabetic issues can also influence how glucose gets used or stored.
How to Control Your Blood Sugar Levels?
Eating a standard American diet and trying to regulate blood sugar levels can be a challenge. Much of the typical American diet is refined carbohydrates and sugar, and these processed foods cause blood sugar levels to spike dramatically.
The glycemic index was designed to help people who are diabetic manage their glucose. It takes 50 grams of any given carbohydrate-containing food and subtracts fiber grams (which are indigestible), leaving a number. Higher count glycemic index foods will spike glucose more than lower count ones. The glycemic index was designed to help people who are diabetic manage their glucose.
But, trying to manage diabetes on the glycemic index alone can be difficult. Lifestyle and dietary modifications can be very successful, especially when a diet focuses on whole foods and ditches refined and processed carbs (like the Paleo diet).
While some who have type 2 diabetes may need to focus on low carb to reduce the glucose surge and to regain insulin sensitivity, not everyone with diabetes will need to cut carbs. High quality carbs, like those found in fruits and vegetables, are beneficial because they offer nutrients that can help reverse chronic conditions.
The best way to ensure that eating healthy carbs won’t spike glucose, is to choose carbs with higher fiber or to pair them with quality fats and proteins. This will slow down digestion, and create a more stable environment as insulin escorts digested glucose into the cells.
When it comes to blood sugar regulation, breakfast is the most important meal of the day. Starting the day off with a breakfast high in protein sets the tone for balanced blood sugar throughout the day. In general, aim for 20 grams of protein or higher. When it comes to blood sugar regulation, breakfast is the most important meal of the day.
Bottom line: Controlling blood sugar is easier with a Paleo diet focusing on whole foods versus a traditional American diet filled with refined carbs and sugar. Quality protein and fat help balance carbohydrate intake, especially when part of a healthy breakfast.
6 Best Foods to Eat for Blood Sugar
While there are many foods that can be beneficial for blood sugar, there are certain ones that have a knack for helping to keep it nice and steady.
1. Cinnamon
Ceylon cinnamon can help control blood sugar and insulin levels by lowering them. Cinnamon is effective at balancing blood sugar because of the presence of antioxidants, which help improve hormonal communication and improve proper glucose storage and use.
While there are two kinds of cinnamon, Ceylon cinnamon is the one that has the best health benefits. Cassia cinnamon is most commonly found on grocery store shelves, so be sure to find one that is explicitly labelled “Ceylon.” Health food stores and online markets are usually the best source.
2. Salmon
Salmon reduces the markers increasing the risk of cardiovascular disease thanks to the presence of anti-inflammatory Omega-3 fatty acids. Blood sugar problems can spark inflammation within the body, but they can also develop due to the presence of inflammatory foods, like those that are rich in Omega-6 fatty acids or trans fats.
Salmon is rich in protein and healthy fats, so it won’t spike blood sugar. While some may struggle to eat it, especially if they’re not “fish people,” recipes like this Salmon Burger with Mango Slaw are a good way to introduce fish to your diet without being overwhelmed with that fishy taste.
Salmon Burgers with Jicama Mango Slaw
Recipe by Jennafer Ashley
Ingredients for Salmon Burgers
16 oz salmon filets, skin removed
2 eggs
3/4 cup almond meal
1/3 cup red onion, minced
3 garlic cloves, minced
1/2 cup cilantro, finely chopped
Sea salt and black pepper, to taste
2 T olive oil for cooking
Ingredients for Jicama Mango Slaw
2 cups green cabbage, shredded
1 cup jicama, julienned
1 cup mango, diced
1/2 cup red onion, thinly sliced
1/4 cup fresh lime juice
2 T olive oil
1/3 cup cilantro, minced
Sea salt to taste
Instructions
Begin by finely chopping the salmon filets and add to a large mixing bowl. Add the rest of the burger ingredients and stir to combine.
Form mixture into patties. Set onto a plate.
Heat olive oil in a large pan over medium heat. Allow pan to become very hot. Place salmon burgers on pan. Use spatula to reform patties if they become loose. Cook 5 minutes. Flip and cook 5 minutes on other side.
While burgers cook, make the slaw by combining cabbage, red onion, mango, jicama and cilantro in a large bowl. Pour in lime juice and olive oil. Season with sea salt. Toss to coat. Refrigerate until serving.
Serve salmon patties with slaw.
3. Eggs
Rich in protein and healthy fat, eggs are a quick and easy food that makes a good meal or snack. They promote fullness and have a stabilizing effect on blood sugar. They also promote the good kind of cholesterol, which defends against inflammation and chronic health problems.
Eggs are rich in folate, B12, selenium, and a host of other nutrients that promote stable blood sugar thanks to a balance between protein and fat.
One of the best (and tastiest) ways to add eggs into your diet is to eat them with avocado, like in these Guacamole Deviled Eggs. Avocado and eggs share similar nutrient profiles, and increase satiety, which promotes balanced blood sugar long after you’ve finished eating.
Guacamole Deviled Eggs
Recipe by Rebecca Maclary
Ingredients
6 hardboiled eggs, cooled and peeled
1 t garlic, minced
1 t shallot, minced
1 large avocado, very ripe
1 t lemon juice
3 T bacon bits
pinch or two of salt
pinch or two of pepper
1/2 t paprika
Instructions
Slice your eggs in half lengthwise and spread them out onto a baking sheet.
Carefully extract the yolks from each egg and place them a large bowl.
Add the avocado, garlic, bacon bits, shallot, and lemon juice into the bowl. Mash and then stir until thoroughly combined.
Taste your mixture and season to taste.
Using a small ice cream scoop, melon baller or a spoon, scoop out the yolk and avocado mixture into the cavity of each piece of hardboiled egg.
Dust paprika over top of each, and enjoy!
4. Walnuts
While most tree nuts can be beneficial for diabetes, blood sugar, and overall health thanks to their protein – walnuts have some extra benefits.
Walnuts promote healthy insulin levels and weight loss thanks to their high levels of polyunsaturated fatty acids. These PUFAs, as they’re referred to, can help decrease fasting insulin levels by improving hormone communication and glucose usage.
Walnuts are also rich in B vitamins, which nourish the nervous system and promote a balanced mood, as well as minerals like zinc, manganese, magnesium, and phosphorous.
5. Apple Cider Vinegar
Drinking apple cider vinegar before meals can improve the body’s ability to take glucose into the cells by increasing muscular blood flow, reducing insulin resistance.
Drinking ACV before bed can also improve the next morning’s fasting glucose thanks to better blood flow to muscles, which can be dramatic for anyone battling type 1 or type 2 diabetes.
To work apple cider vinegar into your meals, try this Sweet Apple Basil slaw paired with some salmon or a grass-fed burger. You can also boost your dietary probiotics by making your own sauerkraut, which can naturally help to lower blood sugar.
Sweet Apple Basil slaw
Recipe by Deanna Dorman
Ingredients
1/2 head red cabbage (shredded)
2-3 large carrots (grated)
1 large red apple (shredded or spiralized)
1 cup basil leaves (lightly packed)
¼ cup raw sunflower seeds
Ingredients for Dressing
¼ cup extra-virgin olive oil
3 T apple cider vinegar
1-2 T raw honey
1 T lemon juice
Salt and pepper to taste
Instructions
Combine the ingredients for the dressing in a small bowl, and whisk them together.
Combine all the ingredients in a large bowl, drizzle with the sweet dressing, and toss to combine.
Easy, Healthy Sauerkraut Recipe by Jennafer Ashley
Tools
2 24-oz clean mason jars
Large mixing bowl
Clean stones inside of a small dish
Cheesecloth
Ingredients
6 cups green cabbage, finely shredded (1 medium head)
2 t pink Himalayan sea salt
2 t apple cider vinegar, divided
1 t caraway seeds
1 T beef tallow or ghee
2 t coconut sugar
Instructions
In a large mixing bowl, combine sea salt and shredded cabbage. Use hands to massage and squeeze cabbage to help soften and release moisture. This will take about 5 minutes. Mix in caraway seeds.
Using hands or a large spoon, stuff cabbage into each mason jar, packing as you go. Leave about 3 inches at the top for room to add the weight. Pour in any liquid from bowl along with a teaspoon of ACV into each jar.
Weigh down cabbage mixtures with clean stones inside of a small dish. Place cheesecloth on top and tie securely. Over the next few days, press cabbage down as liquid begins to release from cabbage, keeping the cabbage submerged in liquid. Skim off any scum that may form. Ferment for 3-10 days, tasting cabbage after 3 days. Once taste reaches your preference, remove stones and transfer to a smaller container or combine into one. Refrigerate up to 2 months.
To serve sauerkraut: Melt tallow over medium/low heat in a large skillet. Drain and discard any excess liquid from sauerkraut and pour sauerkraut into skillet. Stir in coconut sugar. Cook uncovered for 10 minutes or until cabbage has lightly browned, stirring occasionally. Serve hot.
6. Chia Seeds
Chia seeds are high in fiber and low in the carbs that raise glucose, making them a perfect blood sugar friendly food. They also contain almost six grams of protein in a single ounce. Chia seeds are an abundant source of calcium, potassium, phosphorous, and natural antioxidants.
Chia seeds can help address insulin resistance by improving hormone communication and helping the body better regulate blood sugar and insulin levels. This makes them an ideal food for the prevention and reversal of this hormone problem.
3 Worst Foods for Blood Sugar
While adding specific foods to your diet can benefit your blood sugar, you’ll also want to cut the worst offenders that can spike glucose and stimulate insulin resistance.
1. Excess Sugar
Added sugars might be the most obvious culprit here for increasing blood sugar, but what most people might not realize is that even Paleo sweeteners like honey and maple syrup can contribute to the problem. Sodas and high-fructose foods are other major contributors to insulin resistance.
Following a Paleo diet that is low in processed foods and which focuses on meats, vegetables, fruits, fats, nuts, and seeds, will result in a natural avoidance of added sweeteners.
Those who are trying to balance glucose or reverse insulin resistance will want to strictly limit or avoid baked goods, even Paleo ones, that add sweeteners and use higher-starch flours like cassava.
2. Grains
Grains aren’t Paleo because of the phytates and lectins that they contain, otherwise known as anti-nutrients, that can cause digestive upset or contribute to health problems. Whether it’s white rice, quick oats, or refined wheat, grains are more likely to spike blood sugar than the carbs in vegetables or nuts. This is partially because grains don’t have much protein or fat to slow the digestion of glucose.
3. Foods Fried in Hydrogenated Oils or Trans Fats
Whether it’s fast food, French fries or anything fried in hydrogenated oils or trans fats, these foods increase inflammatory markers, mess up the good bacteria balance in the gut, and increase fat tissue, while altering the way that the liver and other detox organs work. Trans fats also alter the way that insulin works in the body, leading to further problems.
Diet is crucial for healthy blood sugar levels, but there are several non-f00d factors that can have a dramatic impact on blood sugar balance and insulin sensitivity.
1. Exercise
This is a most obvious answer, but still, 80 percent of American adults don’t get the recommended amounts of exercise or movement. Exercise might be helpful in altering blood sugar levels, making it especially beneficial for those dealing with high glucose.
Walking is always a good form of exercise given that almost anyone can do it, and it can be done for short or long amount of time. Regular exercise is more important than the specific type, and it can reduce the likelihood of diabetes in high-risk people as well as help to address it as an existing condition.
Yoga can also be effective in reducing fasting and postprandial glucose levels, resulting in better use of glucose as well as a healthy redistribution of fat. Whether you’re a yoga pro or not, it can be an enjoyable and relaxing form of exercise, and you don’t have to be incredibly flexible to begin. Whether you join a studio class or try yoga at home from a smartphone app, it’s a great beginning or end of day routine.
2. Get Vitamin D
Vitamin D is a nutrient that is difficult to get entirely from diet alone. While it is found in some food sources naturally, like cod liver oil, most food sources are artificially supplemented with extra vitamin D. Even so, dietary intake can often still leave a deficiency or low levels, and a combination of dietary intervention, sunlight, and supplementation is often required.
When vitamin D levels are low, the risk for insulin resistance and type 1 or 2 diabetes is higher. In fact, optimizing a child’s vitamin D levels can reduce the risk of developing type 1 diabetes.
The Vitamin D Council advises supplementation in most cases to meet the recommended daily amounts, ranging from 1,000 IU for infants to 5,000 IU daily for adults. Vitamin D3 is the superior supplemental form versus the less active D2. Levels should be monitored by a practitioner to ensure optimal supplementation and health benefits.
3. Manage Stress
Another factor that can influence blood sugar levels is stress. In order to maximize efforts to balance blood sugar, finding healthy ways to reduce and manage stress levels shouldn’t be overlooked.
Whether it’s engaging in a regular form of exercise, cutting sugar entirely, practicing meditation, or finding an enjoyable hobby, there are plenty of healthy ways to combat the negative effects of stress.
4. Prioritize Sleep
Almost everywhere you turn, you’re going to run into the advice that sleep needs to be important and you need to get enough if you want to be healthy.
Not getting enough sleep can disrupt blood sugar, increase the risk of insulin sensitivity and poor hormone communication, produce more stress, and lead to chronic health conditions.
In a culture that thrives on busyness, it can be easy to rob from the sleep department to get other things done. But consistently cutting short sleep, even by an hour, can lead to other health issues that can stack up over months and years.
The Bottom line
When it comes to blood sugar health, there’s much more to it than just correcting diet alone. Eating the right foods is important, as well as avoiding problem foods, but lifestyle factors can also have a significant impact on the body’s ability to regulate blood sugar properly and function optimally.
Written by Aimee McNew
Author Bio:
Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.
Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.
A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.
Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.
