Feb 03 2010

For the Diabetic Food List: Fenugreek

Category: Food List — JimR @ 10:17 pm

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.

Return to Introduction Page and Articles List

Tags: , , , ,

Feb 03 2010

Chia Seeds for the Diabetic Food List

Category: Food List — JimR @ 9:51 pm

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.

Return to Introduction Page and Articles List

Tags: , , , ,

Feb 03 2010

Flaxseeds for the Diabetic Food List

Category: Food List — JimR @ 9:31 pm

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.

Return to Introduction Page and Articles List

Tags: , , , ,

Next Page »