Cinnamon has been around for a very long time and is one of the oldest spices known from ancient times. It was recognized for its apparent medicinal properties by peoples of ancient Egypt, China and other Asian communities.

This article discusses some differing opinions on the use of cinnamon.

Positive Comments from The American Diabetes Association

In The American Diabetes Association’s booklet 101 Tips on Nutrition for People with Diabetes, published in 2006, some positive comments are made about the dietary inclusion of a small daily amount of cinnamon that, in a clinical research study, showed a lowering of fasting blood glucose levels after 40 days of use.

The amount used each day for 40 days was equivalent to about a half teaspoonful in the form of a ground up powder of Cassia Cinnamon. The study also showed similar lowering effects on total cholesterol, LDL (low density lipoprotein), and triglycerides. And the lowering effects continued even when the cinnamon was stopped for the following 20 days, leading to the conclusion that cinnamon may have long-lasting benefits.

The positive write-up in the ADA booklet is based on research published in the journal Diabetes Care in 2003.

And some less positive from other sources

However, two subsequent studies, one in 2006 and another one in 2008, were not able to achieve the same results. Also, in 2008, appearing in the journal Diabetes Care, a further study was published of a meta-analysis of cinnamon, a meta-analysis is an analysis of a compilation of all the published data from controlled human studies involving cinnamon. The conclusion of this study was that cinnamon was not shown to have a beneficial affect for either type 1 or type 2 patients.

In a December 2008 report, published by Diabetes Health, which made reference to and summarized the above-mentioned cinnamon studies the conclusion was that cinnamon should not be recommended for use at this time, but should be avoided until more data is available and safety concerns have been addressed.

Apparently, no opinion has been offered for the contradictory study outcomes but the thought occurs to me to ask whether the same type of cinnamon was used in the later studies as was used in the 2003 study that so emphatically announced positive conclusions. There are four species of cinnamon that have differing botanical constituents with perhaps different properties, referred to in part below.

Cassia, used in the first above-mentioned study of 2003, is native to Myanamar (formerly Burma) and is produced mainly in China, Vietnam, and Indonesia. Although of the same plant family, it is different from the so-called true cinnamon that grows in Sri Lanka, southern India, Madagascar, Brazil, and the Caribbean.

For instance, cassia differs in having about a ten times higher content of a compound, called coumarin, than does true cinnamon which has only an insignificant amount. Coumarin, is mildly toxic and if ingested in high concentrations, can cause liver and kidney damage and inflammation, and even relatively small amounts of coumarin can damage, at least temporarily, the livers of individuals who are extra sensitive.

What constitutes a high concentration of coumarin is not precisely defined but The German Federal Institute for Risk Assessment has established a Tolerable Daily Intake of 0.1 mg of coumarin per kg body weight, and also advises that, if this level is exceeded for a short time only, there is no threat to health. For example, a person weighing 135 lbs or about 61 kg would have a Tolerable Daily Intake of approximately 6.1 mg of coumarin.

Coumarin, which can also be found in several other plants, has blood-thinning properties and is used medically to reduce the blood’s ability to clot so that property should be taken into consideration if a person is already using anticoagulants. Federal authorities in Germany have called for cinnamon dietary supplements, that in their country carry health claims to reduce blood sugar and help control type-2 diabetes, to be classed as ‘medicinal products’, and should be regulated as such.

More opinions that claim beneficial effects of cinnamon

The findings of a study published in the American Journal of Clinical Nutrition, June 2007, provides more indications that active compounds in cinnamon may improve glucose levels of people with diabetes.

According to the lead author of the study, Joanna Hlebowicz from Malmo University Hospital, University of Lund, Sweden, who states that “Inclusion of cinnamon in the diet lowers the postprandial glucose response, a change that is at least partially explained by a delayed gastric emptying rate.”

The researchers measured the rate of stomach emptying (gastric emptying rate) in 14 healthy subjects with normal fasting blood glucose levels after consuming either 300 grams of rice pudding or 300 grams of rice pudding plus 6 grams of cinnamon.

The Swedish researchers report that addition of cinnamon to the rice pudding reduced gastric emptying from 37 to 34.5 per cent, and also delayed the rise in blood glucose levels after eating. No effect of cinnamon was found on the state of being satiated.

Also in a study with rats:

A placebo-controlled, double-blind study published in 2006 in the Journal of the American College of Nutrition, reported that cinnamon and a cinnamon extract called Cinnulin PF, could reduce blood pressure in spontaneously hypertensive rats.

Maybe readers to this post have tried cinnamon or are now using it, if so, it would be nice to have their input and hear what they think.

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Note about Cassia:

The presence of this moderately toxic component has prompted European health agencies to issue a warning against consuming large amounts of cassia. The amount considered high is not specified but according to the Federal Institute for Risk Assessment in Germany, 2 milligrams of coumarin per kilogram of food is considered a safe amount to consume.

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Carbohydrates supply energy
Carbohydrates, also called carbs, are the sugars and starches in breads and grains, potatoes and other vegetables, and in fruits and beans, and those foods are the major contributors of carbs as a source of energy needed by the body’s cells. After eating carbohydrate foods, the digestion process breaks them down and the glucose content is passed through the walls of the intestines into the bloodstream and there circulates to reach the cells that require glucose.

How can we determine which foods can be considered as low carb foods?
Not all carbohydrates are the same in their immediate impact and speed of entry into the bloodstream, and it is the rate at which they are reduced to the sugar in the form of glucose that helps define whether they are considered as low carb foods or otherwise. Carbs can also be classified as refined or unrefined, with white breads, pastas and white flours being especially considered as refined carbs while foods such as whole grained breads, fruits, beans and most vegetables are classified as unrefined.

To indicate the relative rate of entry of carbs into the bloodstream, a scale has been devised called the Glycemic Index, also referred to as the GI for short. The GI ranks individual carbohydrate food items with an index number that compares them to glucose that has the assigned value of 100. The other food sources are ranked in the relation of their speed of conversion to glucose and for convenience are categorized as follows:

• high carb foods have GI values higher than 70
• medium carb foods have a GI value of 56 to 70
• low carb foods have GI values of 55 and lower

As can be seen, the low carb foods provide sugar at a slower rate of entry into the blood stream and this allows the body to more easily maintain a balanced amount of sugars in the blood. The high carb foods on the other hand, tend to cause spikes, blood sugars elevated to higher levels, not a preferred condition and certainly potentially harmful for people with diabetes or prediabetes.

A great deal more can be said on the topic of carbohydrates. We should distinguish between low carb foods and low carb diets. Low carbohydrate diets restrict the proportion of any types of carbohydrates in relation to the proportions of proteins and fats, whereas low carbohydrate foods can best be described as those that have lower Glycemic Index values.

Many well-known diet approaches using low quantities of carbohydrates have been described in such best selling books such as The Atkins Diet and The South Beach Diet. Taking opposite views to those popular books, there are many advocates of a medium dietary intake, represented by about 50 percent carbs, 25 percent proteins, 25% fats with no more than 10 percent of fat being saturated fats.

On my companion website, Diabetes Menu Guide, you might wish to read a related article on low carbs, to do so, just click on this link Low Carbohydrate Approach in Meal Planning. And check out these link for more on the Glycemic Index and Glycemic Load.

The amount of carbohydrate in a meal or in a food item will not usually comprise the entire calorie amount of any food. To adjust the measurements for this, the Glycemic Index has been modified to produce a companion set of numerical values called the Glycemic Load. The Glycemic Load takes into account that particular amount of carbohydrate in an entire food item, giving a set of values.

High glycemic index carb foods include:

White and non-whole wheat breads, pastas, many breakfast cereals, potatoes, baked goods.

Low glycemic index carb foods include:

Fruits, many vegetables, whole wheat breads, legumes (beans and peas)

When consumed in reasonable amounts, some low glycemic load carb foods are:

Breads - whole grain pumpernickel bread, Soy and flaxseed bread, other whole grain breads.
Breakfast cereals – cooked oatmeal, All-bran, Bran Buds.
Fruits ans berries – grapefruit, strawberries, cherries, watermelon, apples, pears, peaches, plums, grapes, oranges, blueberries, raspberries, and others
Vegetables – cabbage, spinach, lettuce, kale, chard, broccoli, cauliflower, and most others.
Dairy and soy foods – soy milk, low fat milk, low fat yogurt
Nuts and seeds – flax seed, peanuts, cashews, walnuts, almonds, pecans, brazil nuts, hazel nuts – Nuts should be raw or dry-roasted.

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Ones such study which tested the diabetic health benefits of vinegar was conducted at Arizona State University and published in 2009. The study tested both diabetes II sufferers and non diabetics under the same circumstances. Two teaspoons of vinegar (or a placebo) was administered 5 hours before or during a high carbohydrate breakfast of a bagel and a glass of fruit juice. The results found that two teaspoons of vinegar taken during the meal was considerably more effective than two teaspoons administered 5 hours before the meal. In fact, postprandial glycemia was reduced by 20% in those with diabetes II and the non-diabetics compared to those taking the placebo!

The researchers stated that vinegar is clearly a useful tool for the diabetic condition and that the acetic acid in vinegar is the ingredient that produces this effect. The acetic acid hinders the digestive enzymes that break down complex carbohydrates, therefore slowing down the digestion and the uptake of these carbohydrates into the blood stream. It was apple cider vinegar that was used in this particular study. However it is good to know that acetic acid is a fundamental component of all types of vinegar. Visit apple cider vinegar benefits to learn of other health benefits for this vinegar.

Reducing postprandial gylcemia has more benefits for type-2 diabetes than simply helping to control blood sugar levels. Although it is not yet understood why, elevated blood sugar levels that last for long periods of time contribute to the development of heart disease. This is a fundamental reason that diabetics are at a high risk of developing heart related problems.

Diluting two teaspoons of vinegar in a small glass of water just before a meal is more palatable than drinking vinegar straight. Even better, you can add the vinegar to your cooking or pour it on your salads. Enjoy!

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By: HR January 31, 2010

Mulberry Leaf

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutrition related benefits.

We all know that managing diabetes is not an easy task. It usually involves eating the right foods, exercising regularly, and possibly taking medication in order to keep blood glucose levels under control. While these actions are necessary for managing diabetes, there are also certain foods that pack a powerful punch when it comes to keeping glucose at manageable levels. One of those foods to consider adding  to your diabetic food list is the mulberry leaf, often suggested as a food to use by diabetics that can supplement their other measures to combat diabetes.

General Diabetes Management

As those who deal with diabetes know, someone with Type 2 diabetes has a limited ability to process sugar correctly. Thus, after meals, the body experiences a spike in blood glucose. Elevated blood glucose causes many of the complications associated with diabetes, so it’s important to keep blood glucose levels within a safe range.

Those with diabetes are generally counseled to exercise regularly, eat whole grains and plenty of vegetables, and to eat food in correct portions at the same time each day. This can help keep blood glucose at a steady, reasonable level. It is important for diabetics to find a routine that helps them to manage blood glucose.

Why Use Mulberry Leaf?

There are no shortcuts for managing diabetes. And there are certainly no miracle cures, so stay faithful to your doctors prescribed diabetes regimen. But as an addition, mulberry leaf is a diabetes friendly food that can provide an extra boost to your current diabetes care.

Mulberry leaf comes from the mulberry tree and are well known as being the food that                               silkworms eat. Additionally, mulberry leaf has been used in traditional Japanese and Chinese medicine for many years and are said to have many different healing properties.

The leaf contains moranoline, a substance that aids in the digestions of carbohydrates, slowing down the process of their break down to glucose. The actual mulberry fruit contains antioxidants that offer further health benefits. If you plan your meals and supplements, it may be worth adding mulberry leaf and the berries to your diabetic food menu.

How to Use Mulberry Leaf

How is mulberry leaf taken? Mulberry leaf extract is available in several different concentrations. It is suggested that the right combination is to take a mulberry leaf supplement that is in a 30 to 1 concentration twice daily.

As always, when trying a new supplement, it’s important to consult with your doctor to be sure it will work with your situation and won’t interact with any medications you are currently taking. If you get the go-ahead from your healthcare provider, give mulberry leaf a try. It may improve blood glucose levels and help you in your quest to manage diabetes. Mulberry leaf is a diabetic food worth adding to the daily menu.

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By: HR January 31, 2010

Onions and Garlic

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutrition related benefits.

Most people with diabetes are well aware of the basic things they should do in order to improve their symptoms and control their diabetes. Especially exercising, adopting a diabetes-friendly diet, eating several small meals throughout the day instead of fewer large meals, eating vegetables and fruits. Such things can really make a difference in maintaining general health.

And along with the basics, there are many simple foods you can consider including in your dietary menu plan to achieve health and manage diabetes. Onions and garlic are two such items that are among the many good foods for diabetics.

Both onions and garlic are already found in most kitchens. Odds are that you already use onions and garlic occasionally in your cooking. You probably didn’t realize that these two foods have been found to be an effective tool to help manage diabetes. So if you have onions and garlic in your kitchen, perhaps it’s time to learn ways to maximize the benefits from these great foods.

What are the Benefit of Onion and Garlic?

Garlic and onions are common vegetables, botanically known as allium sativum and allium cepa. They both contain diallyl disulphide oxide, allyl propyl disulphide, and several flavonoids. Ingredients that help lower blood glucose levels in the body.

Some people who take onion extract have found that their high blood sugar levels are greatly reduced. It has long been claimed that onions and garlic also have many other health benefits as well. Such as garlic that helps lower blood pressure, fights infections, lowers the risk of blood clots, and helps to prevent tumors. It is difficult to overstate just how amazing onions and garlic really are.

There are so many benefits to using onion and garlic that just about anyone would benefit from adding them to their regular diet. Those with diabetes should especially take note and give a try by adding them to their diabetic food diet. Some people shy away from garlic and onions because of their odor. But you really shouldn’t discount them for that reason.

How to Use Onions and Garlic

You will get the best benefits from onions and garlic when it is eaten raw, that might be unappealing and difficult to do but eating them cooked is nearly as beneficial. The most important thing is to eat plenty of both. If possible, add garlic or onions to at least one meal each day, and look for recipes that call for an abundant amount.

If the taste or smell give you trouble, you can find supplements at a health food store. Using onion and garlic supplementation is almost as good as eating them fresh. Be sure to speak with your healthcare provider and let them know you are supplementing with onions and garlic.

Onions and garlic have long been used as folk remedies in many cultures, and science is now showing that they are both quite beneficial for diabetes as well as many other diseases and ailments. If you are looking for something to aid in managing diabetes, look no further than onions and garlic.

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By: HR January 31, 2010

Hemp Seeds

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutrition related benefits.

Diabetes is a deadly disease. Diabetes claims more lives yearly than AIDS and breast cancer combined. People diagnosed with diabetes should eat a balanced diet, with decreased sugar and salt consumption, and low in saturated and trans fat. If you are currently following a diabetes-friendly diet but still need an extra boost when it comes to controlling your blood sugar, then you should look into incorporating hemp seed into your meals.

What is Hemp Seed?

Hemp seed is a little-known power food that can benefit everyone, especially people who are diagnosed with diabetes. Studies show that the consumption of Omega 3, and Omega 6 essential fatty acids can be helpful in treating diabetes. Hemp seeds are a great way to incorporate Omega 3 and Omega 6 into your diet. Hemp seeds are a great source of pure digestible protein (33%) without the worry of consuming unnecessary fats.

The nature of diabetes is such that the symptoms can cause an essential fatty acid deficiency in the body. A person may even experience numbness or tingling in the lower extremities because of this deficiency. Studies show that consuming the equivalent of three tablespoons of hemp seed oil can help alleviate those symptoms.

How to Add Hemp Seeds to Your Diet

Many foods on grocery store shelves already contain hemp seed. Salad dressings, nutrition bars, breads, cookies, granola, and even some frozen desserts can contain this super-food. Natural food stores sell hemp oil and flour and seeds that you can incorporate into many of the foods you already eat. It is recommended that you consume three to four teaspoons per day to reap the full benefit of hemp seeds.

You can blend hemp seeds with fruit and ice for a natural smoothie or bake it in homemade breads. Hemp seeds are a great alternative to pine nuts in stir-fry’s and have a similar flavor. You can use hemp seed flour as a substitute in baking or use the natural oil to toss a salad.

All foods that are currently on your diabetic food list can be improved nutritionally by the addition of hemp seeds. You can make your own diabetes foods from healthful recipes. There is no need to buy overpriced products or packaged foods labeled “dietetic.” These foods may still raise blood sugar levels and in many cases can have a laxative effect.

When you hear the word hemp it is understandable that it might bring to mind thoughts of pot smokers and such but the hemp seeds used as a food item are from a related plant to cannabis but definitely not the same plant. So there is no reason to worry about psychotropic effects from consuming hemp seeds. Hemp seeds, or products made from them, do not contain THC, which is the substance in the cannabis plant itself. Hemp seed is considered safe but be sure to check with your doctor before adding them to your treatment plan.

Hemp seeds are rich in an easily digestible form of all of the amino acids and fatty acids essential to the human body and are considered to be an excellent substitute for meat protein in the meat free meals of vegetarians or for those on a diet.

Because evidence suggests that an insufficient intake of Omega 3 can contribute to the development of diabetes, everyone should be mindful of what they eat and make sure to incorporate plenty of Omega 3 fatty acids. Adding hemp seeds to your diet is a good way to add Omega 3s to your diet.

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By: HR January 31, 2010

Fenugreek

Diabetes, a disease requiring constant monitoring and careful management involving diet and exercise to control glucose levels. Diabetes is a progressive disease, meaning it tends to worsen over time, and that is difficult to control but you can control what you eat. The inclusion of the right food item in your diabetic food list can help in your efforts to maintain low blood glucose and that can help you better manage your diabetes.

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutrition related benefits.

Fenugreek

Long known as a remedy, fenugreek was used by ancient Greek and Roman, Indian and other south Asian herbalists to treat diabetes. Modern research has shown that fenugreek seeds lower blood glucose, and reduce cholesterol and triglycerides. Flax seeds are one of the diabetes foods that can help heal the body and lower blood glucose.

Fenugreek is a spice and herbal preparation that comes from the seeds of a plant found in North Africa and India. As part of the legume family, this seed has long been known as a substance that is helpful for skin irritations and as a laxative. Recently, fenugreek has been used as a diabetes food with some success.

Fenugreek and Diabetes

Fenugreek seeds contain alkaloids, fiber, and several other things that may help slow down the absorption of carbohydrates. This is good news for those with diabetes. It is believed that fenugreek may also improve the body’s ability to utilize glucose by increasing the sensitivity of cell receptors to the insulin that works to conduct the glucose into the cells.

There haven’t been many studies done on the effects of fenugreek on diabetes, but the ones that have been done show potential. In one study, those who took fenugreek had a lowered fasting glucose level. Although studies are few, the results have been promising. If you plan a weekly diabetes food menu, you may want to add fenugreek to the food list.

Other Benefits of Fenugreek
Although you may wish you use fenugreek primarily as a way to improve your glucose levels, fenugreek offers other benefits as well. Several studies have linked fenugreek to lower cholesterol, better liver health, and cardiovascular health. Because diabetes sometimes comes with other diseases such as heart disease, it may be beneficial to use fenugreek to help combat those problems as well.

How to Use Fenugreek

Fenugreek can be used in several ways. One of the simplest ways to add fenugreek to your diet is to take it as a supplement in capsule form. This way you don’t have to worry about adding it to food or changing your diet. However, be aware that in capsule form, fenugreek has a higher possibility of causing unwanted side effects.

Fenugreek can also be found in special teas. It can also be used as a spice in meals. You can try sprinkling ground fenugreek on grilled vegetables, in beef stew, or you can find a Mediterranean or Indian recipe that specifically calls for fenugreek. Be careful not to overdo it, though, as too much fenugreek can create a bitter taste.

Fenugreek Side Effects

Fenugreek can be a great tool to add to your diabetes management routine, but you do need to be aware that it can have a few side effects. Some people have noted some gastrointestinal issues when using fenugreek, including gas and diarrhea. These symptoms usually go away after a few days, however. Using fenugreek as a spice in foods can also alleviate the side effects as well.

Caution

If you are pregnant, fenugreek should not be taken as it can cause premature contractions. Pregnant women who wish to take fenugreek should consult a doctor first. Staying away from fenugreek during pregnancy is the safest option.

Fenugreek shows a lot of promise as one of the foods for a diabetic that can help improve the symptoms of diabetes. Those who have diabetes probably already eat well, exercise, and follow their healthcare provider’s orders. Fenugreek is just one way to improve blood glucose levels and manage diabetes just a little better. Another possible candidate for addition to your diabetic food list.

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By: HR January 31, 2010

Chia Seeds

For many diabetics, the choice of the right foods can be a challenge, there are many different things to be conscious of. Those with diabetes must know how certain foods will affect them and their bodies. The selection of the correct food for the diabetic food list helps the diabetic to maintain their health and enjoy life to the fullest.

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutrition related benefits.

The Chia seed – worth special consideration for the food list
Fairly recent research has led to new discoveries about a seed called the chia seed that was a staple consumed by the ancient Aztecs of what is now Mexico. The chia appears to have added benefits for diabetics according to a study carried out by scientists at the University of Toronto whose report was published in Diabetes Care in November of 2007. The journal Diabetes Care is a publication of the American Diabetes Association.

There is also the book “Chia: Rediscovering a Forgotten Crop of the Aztecs”, by Ricardo Ayerza, an agronomist, and Wayne Coates, an agricultural engineer, published in 2005 by the University of Arizona press. The authors provide a complete and detailed history of the chia seed with the full scientific descriptions of its many potential benefits as a healthful food.

To a large degree the chia seed has become known as Salba, after the brand name of one of the major manufacturers and distributors of the white seed form of chia. There are also black chia seeds. The Salba company has, or is, patenting their version of the chia plant grown specifically and solely as the source of their packaged chia seeds.

This article following, deals with the Salba white seed product that the University of Toronto researchers found as having more nutritional impact than that of other varieties of chia seed. I’m not sure whether that is brand marketing or scientific fact, it might be worthwhile looking into the black chia also, but here we continue with the Salba form.

What Are the Benefits of Eating Salba Seeds?
The Salba seed is a good diabetic food as there are many health benefits in this seed – high fiber, calcium, magnesium, anti-oxidants and omega-3 fatty acids. In comparison to other food, a daily serving of Salba is equivalent to the following: the omega-3’s in 28 ounces of salmon, 3 cups of milk for the calcium content or the iron in 5 cups of raw spinach. If you are looking for something high in fiber, 12 grams of Salba is equivalent to 1-¼ cups of All Bran Cereal.

Some have questioned whether the extra Omega-3’s from plants should be equally compared with those of fish oils from salmon, however, both are beneficial regardless.

By ingesting a good dose of fiber, a diabetic can control blood sugar better and as a result, it can help prevent them from snacking on non-healthy foods. The soluble fiber helps to lower cholesterol as it binds to the cholesterol and prevents the body from reabsorbing it into the blood stream. The omega-3 fatty acids help to lower triglycerides and increase HDL that diabetics can have issues with getting these regulated properly.

Salba is a good food for diabetics for several reasons. One is that it helps to thin the blood which assists in preventing clots, which then helps to lower the risk of heart attack or stroke. Another benefit is that it helps to lower internal inflammation and has been shown to reduce blood pressure by up to six points mmHg.

How Do You Eat Salba?
Salba seeds can be added to any food. The seeds are small and do not have overpowering taste so can be easily added to cereal or put into baking without making much of a difference. Try sprinkling some into a salad or into yogurt for a bit of texture and the fiber should help to keep you fuller between meals. You can try adding it into other foods you eat and see if it makes a difference in how you feel.

You can buy Salba at your local health food store, and you may be able to find products already made with Salba in them, such as bars and shakes.  If you prefer not to add Salba to your food, you may want to ask if they have a pill that you can take instead. For those that follow a certain diet due to health or religious reasons, Salba has been certified Non-GMO, Vegan, Kosher and Gluten-free.

Salba has many benefits for someone with diabetes. If you are looking for something to supplement what you already do to manage your diabetes, Salba could be be an answer. Check with your doctor to make sure Salba can work with your current diabetes regimen.

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By: HR January 31, 2010

Flax Seeds

Diabetes is a debilitating disease for many people and although you can’t control everything about the disease, you can control what you eat. Adding the right food item to your diabetic food list can help in your efforts to maintain low blood glucose and that can help you better manage your diabetes.

This article is one of a series describing particular supplementary food items that are thought to be effective in lowering blood glucose as well as providing other health and nutritionally related benefits.

Flax seeds, what are the benefits?
Flax seeds are tiny seeds that provide an extreme nutrition payload. A small amount of flax seed provides many benefits. Flax seeds are high in several key nutrients, including magnesium, manganese, and most B vitamins. That alone makes them healthy, but there is much more to flax seeds than that.

Flax seeds are very high in fiber. Fiber in the diet helps to regulate blood sugar, and it also helps to lower cholesterol. Fiber also helps to regulate intestinal functioning. The high fiber in flax seeds is part of what makes it such a great food for diabetics. Because of the high amount of fiber in flax, it’s best to slowly increase the amount of flax seeds in your diet.

Flax seeds are a great source of Omega-3 fatty acids. Omega-3 fatty acids are vital to any diet, and this important fatty acid has been shown to help with such chronic diseases as cancer, diabetes, depression, and heart disease. Omega-3 fatty acids can be found in fish, walnuts, and flax seeds, and it is recommended to utilize all three sources.

Another benefit to flax seeds is that they are high in phytochemicals. Phytochemicals are chemicals found in plants that are beneficial to the body. Because of the phytochemicals, flax seeds are full of antioxidants, they boost the immune system, and there are many other health benefits. The phytochemicals in flax seeds may also help prevent diabetes and help control it. This is yet another reason why flax seeds are one of the best foods for diabetics.

How do you eat Flax seeds?
Flax seeds don’t provide the health benefits if they are not ground up. The whole seeds just pass through the body without releasing the nutrients. A regular coffee grinder will serve the purpose of grinding up the flax seed, the best way to use it. Flax seed oil also doesn’t provide the full nutritional benefit.

The ground-up flax can be used in many ways. You can sprinkle it on salads, breakfast cereals, yogurt, and shakes. It can also be cooked into foods such as casseroles, meatloaf, and pasta. A few tablespoons of flax can also be added to baked goods such as muffins, bread, and pizza crust. The possibilities are endless for adding flax seeds into your diet.

Make sure to store flax seeds properly, as they can go rancid quickly. When whole, flax seeds should be stored in a dry, dark, cool place. Flax meal stored in the refrigerator or freezer will keep for several weeks.

Flax seeds are one of the diabetes foods that provide tremendous benefits to your health. Not only does it help with controlling diabetes and lowering blood sugar, but it can also help with a myriad of other health concerns. Begin adding flax to your diet slowly and enjoy the health benefits of this super food.

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About Flax, Salba, Hemp, Fenugreek, other seeds and more

People like me who have diabetes, and there are more being diagnosed daily at an increasing rate, quickly learn the major actions we must take to get our blood glucose levels under control, usually involving dietary changes and exercise, possibly including medications or insulin. It’s a full time process needing frequent monitoring, especially if glucose levels in the bloodstream are difficult to control.

Long time eating habits often require adjustment to a more appropriate diet by eliminating foods from our diabetic food list that are harmful and adding those that are beneficial.

Beyond the regular everyday dietary food list that provides our daily nutrition, there are a number of foods and vitamin supplements that might be considered as worth adding to the foods list because they are thought to have properties that can help in the efforts to control elevated glucose levels.

Most of those foods are almost without fat or salt, they are often plant based, unprocessed, fresh, and preferably grown without pesticides, although that is a different topic. Many plant foods are a good source of fiber. The American Diabetes Association recommends 20 to 35 grams of fiber daily for all adults and it’s unlikely that most of us are getting the maximum. Although fiber is a carbohydrate, it does not raise our blood glucose level and it is reported that up to 50 grams of fiber daily can improve glucose control for those people with type-2 diabetes.

So the comments on the individual foods listed on this site are to bring them to your attention, it cannot harm to learn of them and the properties claimed for them. Perhaps there are some, not currently part of your diet, you may wish to add to your diabetic food list. For myself, I do regularly include some of them, certainly flaxseed at two tablespoonfuls most days and cinnamon in the amount of half a teaspoon, both  merged into my breakfast cereal. I have no way of being certain that it helps, but I usually adopt the attitude that they may be worth a try if they don’t taste unpleasant.

Chosen at random, the list of food items following, contributed as stand alone items by my correspondent HR., will introduce you to many that are cited in the diabetes literature as being beneficial in the control of blood glucose levels. You may wish to discuss them with your doctor or dietitian.

Whatever your methods to keep track of appropriate foods to meet your own tastes, an occasionally updated list of suitable diabetes food items can serve as a reminder once in a while.

You can find more general information on this link regarding Food Lists and related topics.

Some of the most frequently cited items that might help are:
Flax Seeds, Salba, Hemp Seeds, Fenugreek, Chia, Mulberry leaf etc., and there are several others.

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