Sardines, Pumpkin Seeds, Oil & More

8 Diabetes Superfoods: Sardines, Pumpkin Seeds, Oil & More

Chosen Team

Diabetes effects 24 million Americans. That number is outstanding. Type 2 diabetes specifically is directly impacted by diet. In fact, there is no stage of type 2 diabetes that can’t be improved by making smarter choices about food – the earlier the better. These 8 diabetes superfoods should be included in everyone’s diet, but especially those suffering from pre or full swing diabetes.

1. Beets

Beets are high in lipoic acid, an antioxidant linked to preventing damage in our cells as we age. In some studies lipoic acid has been shown to help reverse/heal nerve damage that causes pain and numbness in the hands and feet of severe diabetics. Beets have also been tied to lowering blood cholesterol levels, an important benefit for diabetics who consistently suffer from poor heart health. Enjoy beets in this tasty vegetarian poke beet bowl recipe.

Tip & Trick: Beet stems are just as healthy for you as the actual vegetable. Wash well and sautee with onion, garlic and lemon juice for a twist on your usual wilted spinach.

2. Onions

Onions contain high quantities of chromium. Studies on chromium have shown that it helps glucose levels by assisting the body in controlling natural insulin production. Coincidentally, symptoms of chromium deficiency are very similar to those of pre-diabetes. The FDA recommends 25-35mcg of chromium a day. A cup of raw onion (1/2 cup cooked) contains 24mcg.

Tip & Trick: If you only need 1/2 an onion, use the top half. The root will stay fresh longer in the refrigerator.

3. Nuts

Just 2 ounces of this diabetes superfood a day can have a positive impact on those suffering. A Canadian study released results suggesting that as a replacement for other carbohydrates, nuts were effective at controlling glycemic and serum lipid levels for those suffering from Type 2 diabetes. “Mixed, unsalted, raw, or dry-roasted nuts have benefits for both blood glucose control and blood lipids and may be used as part of a strategy to improve diabetes control without weight gain,” said Dr. David Jenkins of the University of Toronto Department of Nutritional Sciences.

Tip & Trick: Nuts contain enzyme inhibitors that prevent all their possible nutrients from being absorbed when eaten. Soak nuts for 2-24 hours, dump the yucky water, then dehydrate back to crunchy in a low heat oven.

4. Avocado and Olive Oil

Olive oil has long been touted for its health benefits. New research on avocado oil has it going toe-to-toe with the olive variety – its even been called “the olive oil of America”. Diabetics especially can benefit from both oils anti-inflammatory properties. Inflammation is one of the root causes of diabetes by destroying the insulin producing beta cells in the pancreas. In one study, an olive oil diet lowered the C-reactive protein, a known indicator for inflammation. Drizzle olive oil and unrefined avocado oil on salads and and roasted veggies – but don’t heat it. Choose our naturally refined avocado oil to reap the health benefits while still enjoying the versatility of a high heat cooking oil. To learn more about heating oils click here.

Tip & Trick: For the highest quality, buy oil that’s in dark containers, store away from heat and light and always close the lid tightly. This will prevent the oxidation of the fatty acids in the oil, keeping its health benefits in check.

5. Cinnamon

Cinnamon is an amazing diabetes superfood. Not only has it been shown to have an effect on glucose but on overall diabetic health. Studies are inconclusive as to why cinnamon has an effect on blood sugar and diabetic health. Some say it improves sensitivity of insulin by slowing the emptying of the stomach after meals. It may have also have to do with antioxidant defense too. No matter how,  a positive correlation has been shown. Cinnamon is easy to use. Buy it in organic form and sprinkle it on a bowl full of oatmeal or toss a tablespoon into you favorite spaghetti sauce.

Tip & Trick: Cinnamon looses its flavor and potency quickly, so buy it from the bulk spice bin and only get what you expect to use in a month.

6. Pumpkin Seeds

The precursor to pre-diabetes is metabolic syndrome, a combination of high blood pressure, high cholesterol and heart disease. The monounsaturated fats found in pumpkin seeds (also olive oil, nuts and avocado oil) have been shown to decrease the rates of metabolic syndrome by up to 15%. The added bonus of these little seeds is their fiber content. High fiber diets have also shown to help slow the absorption of glucose and regulate blood sugar levels. Pumpkin seeds are also high in iron and low in carbohydrates.

Tips & Trick: With fall coming up (pumpkin season!) you may want to try roasting your own seeds from the family jack-o-lantern. Use a bowl of water to separate the slimy pumpkin guts from the seeds more easily.

7. Nopal Cactus

Prickly pear cactus, also known as nopal, has a well documented history of success in regulating blood sugar levels. As part of a well balanced diet, nopal may support weight loss, normalize blood sugar, promote digestive health and improve blood lipid profiles. Try these delicious nopal cactus tacos. Regular dietary fiber promotes normal blood sugar, but nopal may effect insulin sensitivity. Research shows that a dual process may be happening: cellular mechanisms block glucose production in the liver AND slow carbohydrate absorption. Use nopal cactus powder in cooking, baking and smoothies. Just a small sprinkling eaten with meals has shown positive effects on blood sugar.

Tip & Trick: Nopal cactus powder can be added to flour mixes to lower the glycemic load. These gluten free nopal chia pancakes are a great example!

8. Sardines

Getting plenty of fatty, cold-water fish is critical for everyone, but especially diabetics. Sardines are high in omega-3’s, are a great source of fat and protein and may help to slow the absorption of blood sugar when eaten with carbohydrates. Irregular blood sugar levels can also seriously damage your heart. Small fish like sardines are lower in toxins than bigger cold-water fish and usually much more affordable. Buy fresh sardines at your local health food store (ask the fishmonger to order them for you if not a regular item) and try this tasty recipe for grilled sardines with mint salsa.

Tip & Trick: While more convenient, canned sardines can be extra salty. Look for fish packed in water with the term “low sodium” on the package.

Resources

http://www.diabetesaction.org/site/PageServer?pagename=complementary_october_06

http://www.sciencedaily.com/releases/2011/07/110712094201.htm

http://www.eurekalert.org/pub_releases/2012-04/foas-aot041712.php

http://naturalsociety.com/cinnamon-for-diabetes-simple-effective/

http://www.joybauer.com/food-articles/nuts-and-seeds.aspx

http://www.realage.com/living-younger-with-diabetes/10-best-foods-for-diabetes-4

Eating sardines regularly can help prevent type 2 diabetes, claims landmark study

But in what scientists have called a ‘huge scientific discovery’, a new Spanish study published in Clinical Nutrition journal has discovered that the regular consumption of sardines helps to prevent the onset of type 2 diabetes.

Researchers enrolled 152 patients aged 65 years and older who had been diagnosed with prediabetes (blood glucose levels between 100-124 mg/dl) from three different medical centres.

All the patients were put on a nutritional programme that sought to reduce the risk of them developing the disease, but only one group added 200 grams of sardines to their diet every week (two cans of sardines in olive oil). The participants received a list of recipes including canned sardines and were advised to eat the sardine whole, without removing the bones, as these are particularly rich in calcium and vitamin D.

Of those that did not include sardines in their diet, 27% were at a high risk of suffering from diabetes at the start of the study. After one year, 22% were in the same category. Among those who included sardines in their diet, 37% were at a high risk of suffering from diabetes at the start of the study. After one year, only 8% remained at a very high risk.

Improvements were also seen in other important biochemical parameters, such as a reduced insulin resistance index (HOMA-IR), increased “good” cholesterol (HDL), increased hormones that accelerate the breakdown of glucose (adiponectin) and decreased triglycerides and blood pressure, amongst others.

Diana D. Rizzolo, lead author, and lecturer and researcher of the Universitat Oberta de Catalunya’s (UOC) Faculty of Health Sciences and the August Pi i Sunyer Biomedical Research Institute (IDIBAPS) said sardines should now be recommended by doctors, particularly to people over 65.  

“Not only are sardines reasonably priced and easy to find, but they are safe and help to prevent the onset of type 2 diabetes,” ​she said. “It is easy to recommend this food during medical check-ups, and it is widely accepted by the population.”​

“As we get older, restrictive diets (in terms of calories or food groups) can help to prevent the onset of diabetes. However, the cost-benefit ratio is not always positive, as we found in other studies​,” stated doctor Rizzolo. “However, the results lead us to believe that we could obtain an equally significant preventive effect in the younger population.”​

She stressed that sardines should be recommended as a food, pointing out that foods such as sardines – which are rich in taurine, omega 3, calcium and vitamin D – have a clear protective effect against the onset of diabetes does not mean that taking these supplements in isolation will have the same effect.

“Nutrients can play an essential role in the prevention and treatment of many different pathologies, but their effect is usually caused by the synergy that exists between them and the food that they are contained in,”​ she said. “Sardines will therefore have a protective element because they are rich in the aforementioned nutrients, whereas nutrients taken in isolation in the form of supplements won’t work to the same extent.”​

The researchers have begun studying the effect of sardines on the intestinal microbiota in a second phase of the study, “since it affects the regulation of many biological process, and we need to understand if they have played a part in this protective effect against diabetes 2,” ​said Rizzolo. ​

Sources

Type 2 diabetes preventive effects with a 12-months sardine-enriched diet in elderly population with prediabetes: An interventional, randomized and controlled trial (2021) D.A.Díaz-Rizzolo, A.Serra, C. Colungo, A.Sala-Vila, A.Sisó-Almirall, R.Gomis doi: https://doi.org/10.1016/j.clnu.2021.03.014​

Prevention of Type 2 Diabetes through Sardines Consumption: An Integrative Review (2021) Diana A. Díaz-Rizzolo, Anna Miro & Ramon Gomis https://doi.org/10.1080/87559129.2020.1867565​

Sardines Curb Diabetes, Study Finds – ET

Researchers found that people with prediabetes who ate two cans of sardines every week significantly reduced their risk of developing type 2 diabetes, insulin resistance and blood pressure.

Type 2 diabetes is a metabolic condition that is affected by several factors, including the foods you eat and the amount of exercise you do.

There are several significant consequences of type 2 diabetes, including neuropathy (nerve damage), vision loss, kidney disease, and heart disease.
The latest data, published in the journal Healthy Nutrition in March, suggests that people at greater risk of developing diabetes should be eating more sardines.

Risk factors for type 2 diabetes include being overweight, having a family member with type 2 diabetes, being immobile, and being diagnosed with gestational diabetes—diabetes during pregnancy.

People with metabolic syndrome also have a higher risk of diabetes. You may be diagnosed with metabolic syndrome if you have three out of five health problems associated with it.

These include high blood sugar, high blood pressure, high triglycerides, low high-density lipoprotein (HDL) levels, and a large waist circumference.

Prediabetes is a condition in which blood sugar levels are too high, but not high enough for type 2 diabetes. Nearly 88 million adults in the United States have prediabetes, and the vast majority of them are unaware of it. Prediabetes also increases the risk of heart disease and stroke.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, there are 34.2 million people with diabetes in the United States. This is 10.5% of the population. Nearly 7.3 million of them do not know they have diabetes. You can help reduce your risk of developing this disease by making changes to your diet and exercise.

Two sardines a day can stop diabetes

Adding sardines to your diet can reduce your risk of developing diabetes. Study

The 2021 Healthy Nutrition by researchers at the Universidad Oberta de Catalunya in Spain showed that eating sardines can permanently have a protective effect against the development of type 2 diabetes.

The study involved 152 people over 65 who were diagnosed with prediabetes.

In this study, they defined prediabetes as a glucose level between 100 and 124 mg/dL.

The entire group was included in a nutritional program to help reduce the risk of type 2 diabetes.

They were then randomized to a control group and an intervention group, whose members consumed approximately two cans of sardines in olive oil each week. Participants were told to eat the entire can of sardines without removing the bones.

In the control group, 27% of participants had a high risk of developing type 2 diabetes at baseline, which dropped to 22% after one year.

In the sardines group, 37% had a high risk of developing type 2 diabetes before intervention. At the end of one year, it dropped to 8%. The researchers also found that there were other measurable parameters that improved in the group that consumed sardines every week.

These included a decrease in insulin resistance, an increase in HDL cholesterol, and an increase in adiponectin, a hormone that speeds up the breakdown of glucose. They also noticed a reduction in blood pressure and triglycerides.

Lead researcher Diana D. Rizzolo believes sardines should be recommended as a food because they are rich in omega-3 fatty acids, calcium, vitamin D and taurine.

“Not only are sardines inexpensive and easy to find, but they are safe and help prevent type 2 diabetes. This is a huge scientific discovery. It is not difficult to recommend this food during medical checkups and it is already widely accepted by the population,” she said in a statement.

“As we age, restrictive diets (in terms of calories or food) can help prevent diabetes. However, the cost-benefit ratio is not always positive, as we have found in other studies,” said Rizzolo.

Although the study was conducted with older participants, she believes that the sardine diet may have an equally significant preventive effect in younger people.

Sardines are rich in omega-3 fatty acids

Sardines are oily fish high in omega-3 fatty acids. After analyzing the data, the UOC researchers said they plan to study how sardines can affect the gut microbiome. Eating a diet high in omega-3 fats has already shown a protective effect on certain health parameters.

Canned sardines in oil. Karen Laårk Boshoff/pexels.com/en-us/license/

The increase in chronic inflammatory diseases in recent decades is likely due to the widespread use of vegetable oils and processed foods high in omega-6 fatty acids. While omega-3 and omega-6 fatty acids are essential for good health, the right balance is needed.

Many people consume too many omega-6 fatty acids, found in everything from french fries to frozen meals and salad dressings. Ideally, you should maintain a 4:1 ratio of omega-6 to omega-3 fats or less. But this can be nearly impossible if you regularly eat processed foods or eat out at restaurants.

In my opinion, one of the most dangerous fats in the human diet is the omega-6 linoleic acid (LA). Processed vegetable oils are the main source of LA, but animal products such as LA-fed chicken and farmed salmon are also high due to the food they are given that contains large amounts of LA grains. There is evidence that excessive amounts of LA cause many chronic diseases.

Omega-3 fats are found in both plants and marine animals. However, these are different types of omega-3s and are not interchangeable.

Plant based omega-3 fats are found in walnuts, leafy green vegetables, flaxseeds and chia seeds. They contain short-chain alpha-linoleic acid (ALA) and lack the long-chain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) found in marine-based omega-3s.

Although the body can use ALA to create EPA and DHA, an enzyme is required for conversion. For most people, the conversion rate is exceptionally low, perhaps less than 1%. While the small amount of ALA you can eat is converted into the long-chain omega-3 fats your body needs, the process is very inefficient and cannot provide as much as consuming marine-based omega-3 fats high in DHA and EPA provides. .

It is also important to choose the fish carefully. Only cold-water fatty fish have high levels of omega-3s. Some examples include Alaskan salmon, sardines, anchovies, mackerel and herring. It is best to avoid farmed fish altogether for three reasons: first, because there is the possibility of contamination; secondly, most farms feed fish with genetically modified corn and soybeans; and third, the omega-6 fats fed to these fish contain about 90% of the dangerous LA fat.

In other words, eating these fish does not correct a high omega-6 to omega-3 ratio. It contributes to it, as farm-raised salmon has only half the omega-3s of wild salmon and 5.5 times the omega-6s.

Omega-3 index can predict mortality

EPA and DHA deficiency can make you vulnerable to chronic diseases.

Optimizing omega-3 levels is a fundamental component of good health. To find out your omega-3 level, you need to do an omega-3 index test.

The normal omega-3 index is 8%. This is a typical level for people living in Japan, where you will find the lowest death rate from a heart attack in the world. The highest risk is in people whose index is 4% or lower.

One study published in January assessed the omega-3 index in 100 people and compared it to COVID-19 results. The researchers recorded only one death in the group with the highest omega-3 index.

The study data also confirmed past results that showed that the average person in the United States had an omega-3 index of about 5%, well below the normal range.

A study published in 2018 confirmed that omega-3 fat can reduce the risk of cardiovascular disease, coronary heart disease, and all-cause mortality. The researchers measured the omega-3 index in 2,500 participants and found that among the participants with the highest index, overall mortality was 34% lower than among the participants with the lowest.

The Many Benefits of Omega-3 Fats

In addition to protecting your heart, lungs, and mitochondria, omega-3 fats have many health benefits, including:

Reduced inflammation. It may be helpful for people with rheumatoid arthritis by reducing stiffness and pain. Women who suffer from menstrual pain will also experience relief.

Optimization of muscle growth and bone strength. Omega-3 fats help build healthy muscle mass, including in people with cancer who may experience cachexia (muscle wasting). They can also help improve bone strength by improving the use of calcium in the body. This can lead to a decrease in the development of osteoporosis.

Improving mental health and behaviour. Data show benefits for children with attention deficit hyperactivity disorder, including reductions in aggression, hyperactivity, impulsivity, oppositional behavior, and anxiety.

Eye protection. DHA is the main building block in your eyes and brain.

Low levels of DHA may increase the risk of age-related macular degeneration.

Sufficient omega-3s are also associated with a reduced risk of other neurological/cognitive dysfunction, including memory loss, brain aging, learning disabilities, autism, and dyslexia. It may also improve metabolic syndrome, insulin resistance, and reduce the risk of kidney disease and colon cancer.

Joseph Mercola

Source: The Epoch Tmes

news, fish, canned food, diabetes, medical, research, diets

News / diets

Belnovosti

07.05.2021 16:29

[email protected]

Employees of the University of Oberta de Catalunya told about the useful properties of sardines.

Regular consumption has been shown to prevent the risk of type 2 diabetes. At the same time, there is an improvement in the state of the body in a number of indicators.

The experts recruited 152 people diagnosed with prediabetes. The age of the volunteers was 65 years.

Participants were only required to strictly adhere to a specially designed nutrition program for them.

Photo: Pixabay

The main composition was traditionally divided into subgroups, one of which consumed up to 200 grams of canned sardines in olive oil per week.

An important condition was the consumption of whole fish, with bones, because they contain calcium and vitamin D.

The experiment found that 22% of participants in the first subgroup who did not consume sardines faced a high risk of developing diabetes.

In the second subgroup, participants’ risk of disease decreased from 37% to 8%.

In addition, there was an improvement in such indicators as a decrease in the index of insulin resistance and triglycerides, an increase in “good” cholesterol, as well as hormones that promote the breakdown of glucose, was noted.

Author: Igor Zur

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