Keto Means
Keto Means
Photo: Markus Winkler
Dark green leafy vegetables. They also have a low glycemic index, so they'll help keep your blood sugar under control. And they contain magnesium, a mineral that helps your body's insulin work like it should. Add spinach, kale, or collard greens to your salads, soups, and stews.
Try cutting out carbs after 12 p.m. — you might be pleasantly surprised with the results. From more energy to healthy weight loss, cutting out...
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But still be cautious especially if your air fryer heating element is too close to the food. This can cause the parchment to burn! Yes, it has...
Read More »When you have type 2 diabetes, what you eat can help keep the disease in check. Foods can also protect you from problems caused by diabetes, like heart disease, obesity, and high blood pressure. They should provide nutrients and energy, and help you stay full and satisfied. Tools like carb counting and the glycemic index can help you choose what to eat and how. That, in turn, will help keep your blood sugar level in a healthy range. What Is Carb Counting? Carbohydrates are the sugar, starches, and fibers found in many foods, such as grains, fruits, and dairy products. Your body turns carbs into the sugar it uses for energy. This means carbs affect your blood sugar level more than other kinds of foods. Carb counting is a way to plan your meals. It keeps you aware of the amount of carbs you’re eating. That information can help you control what you’re eating and keep it within a healthy range for people with type 2 diabetes. This helps you manage your blood sugar levels. Doctors often suggest carb counting for people with diabetes who take insulin. It lets you match your insulin dose to the amount of carbs you’re getting. Carbs are measured in grams. To count your carbs, find out how many carbs are in the foods you eat. Add up the grams to figure out your total for each meal and snack. In general, you should get 45 to 60 grams of carbs with each meal and 15 to 20 grams for each snack. But remember, not all carbs are created equal. Fresh fruits, veggies, whole grains, and low-fat milk are the best sources of carbs. This is because foods high in fiber slow down the transport and absorption of glucose so that your body doesn't get a sugar bolus as it is absorbed more slowly as it travels through your gut. This is related to the glycemic index discussed next. Your dietitian or diabetes educator can make a specific plan for you.
Re-gaining post-Keto weight can be scary once you reintroduce carbs to your diet, but eating healthy fats and lean proteins can continue weight...
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You will find that dietitians generally do not recommend a keto diet, especially since it's not a sustainable, long term solution for your health....
Read More »To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals (3). Summary: Cucumbers are low in calories but high in water and several important vitamins and minerals.
Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals. The accumulation of these harmful free radicals can lead to several types of chronic illness ( 4 ). In fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung and autoimmune disease ( 4 ). Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions. One study measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder. At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant status ( 5 ). However, it’s important to note that the cucumber powder used in this study likely contained a greater dose of antioxidants than you would consume in a typical serving of cucumber. Another test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals ( 6 ).
Tomato juice is a great choice for those who have type 2 diabetes. It has been known to reduce the risk of blood clots, a common issue for those...
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But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few...
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When following the diet, avoid high carb foods like dried fruits, refined carbs, sweet sauces, and reduced fat diet foods. These can provide too...
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Substitutes for butter as a spread Olive oil. Combine some olive oil with basil and pepper for a zesty spread. Nut butter. Peanut and almond butter...
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