ADVERTISEMENT The 10 Worst Fast Foods for Diabetics

The best thing to do is plan ahead, but sometimes you’re out and about and you have no snacks and your blood sugar is dropping. A McDonald’s is right across the street and its drive-thru is calling your name. You drive up and look at the menu. What should you order to avoid wreaking havoc on your digestive system, your blood sugar, and your body as a whole?



While maintaining a fast-food-based diet is never good, there are some fast foods that are worse for you than others. Here are the top 10 worst fast foods for diabetics.

1. French Fries
French fries don’t offer many nutrients in return for the mess they make in your bloodstream. The meager amount of potatoes in them digests fast and turns right into blood sugar, creating an unwanted spike. Not to mention the oil the potato strips are fried in—which is one of the worst parts and filled with unhealthy fats. If you just gotta have your fries, bake them at home without the oil. Home-made sweet potato fries baked in olive oil and salt are a tasty, healthy alternative.

2. White Tortilla Recipes
This includes quesadillas, nachos and other concoctions from the Mexican drive-thru down the street. Tortillas contain a lot of carbs and most nachos have more calories than you’ll need for both lunch and dinner. You might consider nachos a classic snack, but if you plan on eating them, eat them as a meal. To reduce calories, use reduced-fat cheese and share your meal with a few people.

3. Cookies
Sometimes all you want to do is eat warm cookies and relax by the fire after a long day. But while the dessert is high in calories, it is not very filling. And all the sprinkles, frosting, and chocolate chips are hiding a lot of trans fats. You can try other healthy cookie alternatives like substituting butter with Greek yogurt, white flour for whole wheat flour, or maple syrup for refined sugar. You could even try incorporating other nutrients into the mix—some cooks love to put tofu or zucchini into their cookies.

4. Chips
Like cookies, chips are high in calories, but low in nutrients. Chips are often eaten as a mindless snack and can quickly undermine your efforts to get your weight and diet under control. If you’re at a party and chips are provided as one of the appetizers, prepare yourself to gravitate more toward the veggie plate filled with celery, carrots, and broccoli. Your stomach and your blood sugar will thank you for it.

5. Chicken Nuggets
The deep-fried skin is so very crunchy and yummy, but is jam-packed with carbs. You might forget to count the heavily breaded exterior against your carbs for the day. Also beware of the deep-fried Chinese chicken entrees from your favorite take-out locations. Orange chicken may sound healthy because it has a fruit in its title, but the dish is far from diabetes-friendly.

6. Bagels
The refined flour found in bagels causes surges in blood sugar due to quick absorption of carbs into the bloodstream. You may think they are a great grab-and-go breakfast while on your way to work, but the costs outweigh the benefits. If you are craving that bagel, get one with whole-wheat flour and an avocado smear or smoked salmon.

7. Milkshakes
Not only are milkshakes a mere accessory to your meal, but they also come with too much sugar, calories, and bad-for-your-heart trans fat. The whipped cream on the top just makes it worse. A medium-sized milkshake can have 700 to 800 calories with 100 grams of carbs. Yikes!

8. Pizza
Sadly, this easy party meal and common favorite is usually high in sodium, fat, carbs and calories—pretty much everything you don’t want in your body as a diabetic. One slice of pizza can be as much as 350 calories and is often packed with unhealthy oils.

9. Hamburgers
This is the American staple; maybe that explains why America is the fattest country in the world. Hamburgers are high in saturated fat that hurts your heart—and heart disease is a special concern for everyone with diabetes. Instead of keeping the bun, sauces, cheese, and all other fatty ingredients, try eating a nice steak or a patty by itself. You could even go for the healthier option at some fast food chains with a lettuce bun.

10. Soda
Soda is all-around bad for you. There are even significant concerns about diet soda. In fact, a recent study from French researching team INSERM found that the risk of developing diabetes may be higher for people who consume diet drinks than for those who choose regular drinks. The study found that the risk is 15% greater with consumption of half a liter of diet soda a week and 59% greater for 1.5 liters a week. Drinking diet soda is a common trend among American women, but may lead to addictive behaviors, bad health, and worse complications for your diabetes. Regular soda and fruit drinks contain an abundance of unwanted sugar. If you’re tired of drinking water, don’t turn to soda or fruit drinks. Instead, try infusing your water with strawberries, watermelon, cucumbers, limes, lemons, or mint. You could also drink unsweetened hot or cold tea.
source:http://www.diabeticconnect.com/

7 Day Diabetes 1200 calorie menu

day 1
BREAKFAST
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
MORNING SNACK
1 Cup Cantaloupe Melon
LUNCH
Grilled Shrimp Skewers over White Bean Salad
1 Whole-Wheat Pita Bread, small


1 Cup Skim Milk
1 Fudgsicle, no sugar added
AFTERNOON SNACK
2 Tablespoons Prepared Hummus
3 Ounces Celery Sticks
DINNER
1/2 Cup Cooked Brown Rice
North African Spiced Carrots
Tomato-Herb Marinated Flank Steak
1/2 Banana, small

 day 2

BREAKFAST
1 Cup Skim Milk
1/2 Banana, small
1 Cup Bran Flakes Cereal
MORNING SNACK
1 Fruit & Nut Granola Bar
LUNCH
Chopped Greek Salad with Chicken
1 Whole-Wheat Bread
Vanilla-Orange Freezer Pops
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
1 Cup Steamed Brussels Sprouts
Grilled Shrimp Remoulade
1/2 Cup Cooked Cou

day 3

BREAKFAST
1 Whole-Wheat English Muffin
1 Cup Skim Milk
1/2 Cup Blueberries
1 Teaspoon Fat Free Cream Cheese
MORNING SNACK
1 Apple, small
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free Blue Cheese Salad Dressing
Hungarian Beef Goulash
1/2 Cup Fresh Pineapple
1 Slice Reduced-Calorie Oatmeal Bran Bread
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Asian Green Bean Stir-Fry
1 Cup Skim Milk
Five-Spice Tilapia
1/2 Cup Cooked Quinoa
1 Nectarine, medium

day 4

BREAKFAST
1 Cup Skim Milk
1/2 Cup Hot Oatmeal
1 Ounce Dried Fruit
1 Tablespoon Walnuts
MORNING SNACK
1 Kiwi
LUNCH
1 Cup Tossed Salad Mix
Manhattan Crab Chowder
1 Tablespoon Low Calorie Caesar Salad Dressing
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Cup Honeydew Melon
AFTERNOON SNACK
1 Cup Blackberries
1 Cup Skim Milk
DINNER
1/2 Cup Cooked Brown Rice
Maple-Glazed Chicken Breasts
1/2 Cup Steamed Summer Squash

1/2 Cup Mango

day 5

BREAKFAST
1 Scrambled Eggs
2 Slices Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free French Salad Dressing
Cheese-&-Spinach-Stuffed Portobellos
1/2 Cup Unsweetened Applesauce
AFTERNOON SNACK
1/2 Plain Bagel
2 Tablespoons Prepared Hummus
DINNER
1/2 Cup Cooked Quinoa
Roasted Baby Bok Choy
1 Cup Strawberries
Maple-Chili Glazed Pork Medallions

day 6

BREAKFAST
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Teaspoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
MORNING SNACK
1 Orange, medium
LUNCH
Chicken Mulligatawny
1 Cup Skim Milk
1 Whole-Wheat Pita Bread, small
1 Cup Watermelon
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Singapore Chile Crab with Spinach
1/2 Cup Cooked Brown Rice
Rainbow Pepper Saute
1 Cup Cantaloupe Melon

day7 

BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
1 Apple, small
LUNCH
1 Veggie Burger
1 Whole-Wheat Roll
Bok Choy-Apple Slaw
1 Apricot
AFTERNOON SNACK
3 Ounces Carrot Sticks
1/4 Cup Salsa
DINNER
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Turkish Chicken Thighs
1/2 Cup Cooked Brown Rice
1 Peach, medium
source:http://www.eatingwell.com/

Veggies, Protein, and Better Blood Sugar Control

Recent research reveals that a diet high in protein improves blood sugar control for those with type 2 diabetes.

The study also shows that the helpful proteins can come from animal, or plant sources.



“In diabetic subjects, the 6-week high-protein diet leads to an improvement in glucose metabolism and decrease in liver fat independently from the protein source. The high-protein diet has no adverse effects on kidney parameters, moreover the kidney function actually improved in the plant protein group,” concluded the researchers.

Fortunately, it is easy to increase protein intake without straining the food budget. Many familiar, easy to obtain vegetables are also fiber-filled, nutrient rich, low-glycemic sources of protein.

Adding a few extra servings per week of these protein-plentiful veggies to our diet can help us feel energized, lose weight, and steady our blood sugar.

9 Veggies Packing A Protein Punch

Peas, fresh or frozen, will give any meal a quick and easy protein boost.
Kale, often called a nutrient super-food, can be added to most any casserole, soup, salad, or smoothie.
Spinach was Popeye’s food of choice for a reason. Besides protein, spinach comes loaded with various antioxidants, vitamins, and minerals.
Sprouts are easy to toss on sandwiches, salads, or soups. They come in several varieties (e.g., broccoli, radish, alfalfa), and are easy to grow at home.
Broccoli is famous for its mix of minerals, fiber, and antioxidants, but is also a wellspring, or should we say well-sprig, of protein.
Mushrooms not only provide us with protein, but support our immune system and help us feel full without adding many calories to a meal.

Brussels Sprouts are delicious when roasted or steamed, and scrumptious when spritzed with butter, olive oil, or lemon. Sprinkle with a mix of herbs or sea salt, and enjoy.
Asparagus is a fiber-full protein source that also helps our body eliminate toxins.
Artichokes - roasted, steamed, or blended - will add interest, flavor, and protein to any meal.
“The easiest diet is, you know, eat vegetables, eat fresh food. Just a really sensible healthy diet like you read about all the time.”
source:http://www.informationaboutdiabetes.com/

How Gut Bacteria Affects Diabetes, Plus Gut Health Dos and Donts

It has become clear that having good overall mental and physical health depends on having healthy intestinal bacteria.

Those with diabetes should nurture their beneficial gut bacteria for general well-being, plus four specific reasons. One is that intestinal flora seems related to diabetes onset and progression. The other reasons involve concerns those with diabetes often face: inflammation, weight gain or obesity, and depression.



Diabetes and Gut Health: 4 Concerns

1. Diabetes Onset/Symptoms
Scientists have discovered the gut bacteria of people with type 2 diabetes is different from non-diabetics. For instance, people with type 2 diabetes have too few microbes poetically named Firmicutes, but have an overabundance of those called Bacteriodetes and Proteobacteria.

Amazingly, Dr. Max Nieuwdorp, a Dutch microbiome researcher, reversed type 2 diabetes in 250 study participants by re-populating their guts' bacteria using fecal transplantation. Though the thought of a fecal transplant is a bit off-putting, his resolution of diabetes by changing intestinal flora is remarkable.

The onset of type 1 diabetes also tends to follow alterations in gut bacteria, and investigators are finding that certain microbes can actually help prevent this condition.

2. Weight Gain and Obesity
It seems increasingly likely that poor gut health is related to weight gain and obesity. For instance, when researchers removed four types of bacteria (Lactobacillus, Allobaculum, Rikenelleceae, and Candidatus) from lab animals, it led to their obesity by triggering metabolic changes.

Other research revealed that a microbe called Akkermansia muciniphila helps stave off diabetes, heart disease, and obesity by lowering blood glucose, improving insulin resistance, and helping to distribute body fat. Whether this microbe plays a causative or supportive role is yet unknown.

3. Inflammation
Chronic inflammation has been associated with the onset of many diseases including diabetes and heart disease. The inflammatory response actually begins in the gut and from there finds it way to our brain—the hub of our body’s feedback loop.

4. Depression
Many individuals with diabetes experience symptoms of depression, and depression is increasingly associated with poor gut health. Studies indicate that probiotic supplements help some individuals reduce depression symptoms and behaviors.

Gut Health Dos and Don’ts

To support your intestine’s good bacteria and starve the bad, here are four things you can do:

Eat cultured dairy and fermented foods: lassi, kefir, natto (fermented soy), yogurt, and fermented vegetables such as sauerkraut.
If you do not regularly consume fermented foods, consider taking a high quality probiotic supplement.
Increase your soluble and insoluble fiber intake by eating plenty of vegetables, whole fruits, nuts, and seeds.
Open your windows, spend time in nature, and get your hands soiled by playing outdoors or gardening.
...and four things to avoid:

Avoid taking antibiotics unless absolutely necessary. If you do use one, re-populate your gut by eating fermented and cultured foods, and/or take a quality probiotic supplement.
Consider purchasing antibiotic-free meats, and avoid toxic pesticides by eating more organic produce.
Limit processed food consumption. Food emulsifiers, artificial sweeteners, and excess sugar have an adverse effect on gut flora.
Stop using antibacterial soaps which kill both good and bad bacteria.
Not only does good gut bacteria normalize weight and ward off diabetes, it optimizes the immune system to help prevent, and fight the infections those with diabetes are prone to.

source:http://www.informationaboutdiabetes.com/

Mustard Ham Strata Recipe

Ingredients
12 slices day-old bread, crusts removed and cubed
1-1/2 cups cubed fully cooked ham
1 cup chopped green pepper
3/4 cup shredded cheddar cheese
3/4 cup shredded Monterey Jack cheese
1/3 cup chopped onion
7 eggs
3 cups whole milk
3 teaspoons ground mustard
1 teaspoon salt

Directions


In a 13x9-in. baking dish coated with cooking spray, layer bread cubes, ham, green pepper, cheeses and onion. In a large bowl, combine eggs, milk, mustard and salt. Pour over top. Cover and refrigerate overnight.
Remove from the refrigerator 30 minutes before baking. Preheat oven to 325°. Bake, uncovered, 45-50 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before cutting. Yield: 12 servings.
source:http://www.tasteofhome.com/

10 Essential Sex Tips For Diabetics

What's going on with your blood sugar can have a huge impact on how you feel between the sheets—and not in a good way. "Medical conditions such as diabetes can cause your sex life to take a plunge," says Lauren Streicher, MD, an assistant clinical professor of obstetrics and gynecology at Northwestern University's Feinberg School of Medicine, and author of Slip Sliding Away: A Gynecologist's Guide to Turning Back the Clock on Your Sex Life. "As a diabetic, you have multiple obstacles for achieving a satisfying sex life that other people don't have." The good news is that once you understand how to deal with the symptoms that may be putting a damper on your sex life, you can boost your sexual satisfaction big time. Here's help:




1. Find some new toys.
If sex feels a little (or a lot) less intense lately, diabetes may be to blame. "Diabetics often have decreased blood flow to the vagina because of blood vessel changes, which leads to less arousal and sensation," says  Streicher. "Studies show that diabetics don't orgasm as easily as others due to vascular changes and nerve damage." In short: What used to work for you in terms of reaching orgasm may not be working any more, so it's time to try something new. The quickest way to get the stimulation you need is with a vibrator. "Make sure the model you use offers clitoral stimulation, because it won't help much to have something hard or overly powerful inside your vagina," Streicher says. Here are 18 sex toys experts use—and love.

2. Pay attention to pH.
Increased blood sugar levels can throw the pH balance of your vagina out of whack, upping your odds of chronic vaginal infections. "When pH goes up, the healthy lactobacilli in your vagina can no longer survive, and you get bad bacteria growth like bacterial vaginosis and yeast infections," says Streicher. One way to keep your bacteria in balance is with an OTC vaginal gel twice a week. Try RepHresh, which is FDA-approved to help restore normal vaginal pH and it also acts as a moisturizer for more comfort during intercourse.

3. Eat to get in the mood.

Aphrodisiacs aren't just something your hippie cousin told you about—there's some science to back up the popular notion that eating certain foods can have a positive effect on your sex drive. The mineral zinc may work as a libido-enhancer by helping with testosterone production, and oysters hold more zinc than any other food. Other good sources of zinc include red meat (which is healthy in moderation, especially if you go grass-fed), crab, and cashews. (Just be sure to skip these 8 eating habits that aren't doing your sex life any favors.)

4. Control your glucose levels.
Obviously you need to do this for your overall health, but your vagina will thank you for it, too. "Maintaining blood sugar in the normal range helps protect blood vessels, prevent nerve damage, and makes it easier for your vagina to fight off infections," Streicher says. That means ditching high-glycemic carbs in favor of whole grains, protein, and fruits and veggies. Paying attention to calories is also essential. "Taking in less food puts less demand on the insulin-producing cells so they're more efficient, as well as eliminating extra fat in the pancreas that inhibits insulin production," says David Kendall, MD, chief scientific and medical officer at the American Diabetes Association.

MORE: 13 Tips for Seriously Better Sex

5. Get moving.
Research shows exercise plays a role in reversing diabetes symptoms—and it also works wonders for your sex life by strengthening your heart, improving flexibility and stamina, and increasing blood flow to those all-important areas. No need to sign up for a marathon; low-impact workouts like yoga can increase circulation, even awakening sensation in areas where you may have experienced nerve damage, like your fingers and toes. Get started with these 9 yoga poses for better sex.

6. Use a sugar-free lubricant.


Lubricant should be a part of everyone's sexual arsenal, but diabetics need to watch which lubes they choose. "Some lubricants actually contain forms of sugar, such as glycerin and propylene glycol, which will throw off your vaginal pH and possibly trigger yeast infections," says Streicher. "The last thing you want if you already have higher levels of sugar in your vagina is to add more sugar to it." Check the ingredients list and choose a silicone-based lube.

7. Learn to love your body.
If you're like many people with diabetes, you've been advised by your doctor to lose weight—which can lead to some awfully critical feelings about your body. Not that you need to be diabetic to have those concerns: A recent study found that both men and women in long-term relationships reported feeling distracted by negative thoughts about their bodies during sex, and women in particular said they were worried about what their partner thought. To help quiet that nasty voice in your head, try these 5 ways to love lights-on sex.

8. Get some sleep.
Most Americans don't get enough sleep, and for diabetics, getting your zzz's is especially important. Sleep has been found to play a role in controlling blood sugar—one study found that regularly getting less than 6 hours of sleep a night made people three times more likely to have elevated blood sugar levels. If you have trouble sleeping, these simple tips can help.

9. Don't have sex.

If you're not feeling up to sex on a given night, there are other ways to maintain the bond with your partner. "Spicing up your sex life doesn't necessarily mean that you have to try a bunch of unusual positions," says Justin R. Garcia, MS, PhD, an evolutionary biologist at The Kinsey Institute for Research in Sex, Gender, and Reproduction at Indiana University. "You can be erotic and sexual without engaging in sex." Doing something intimate that doesn't involve intercourse—whether it's cuddling during a movie, reading erotic literature, or splurging on a treat like a couples massage—can strengthen your bond.

10. Find a sexpert.
No one should have to live with less-than-stellar sex. There's help out there for you, but if you're diabetic it might just take a little extra searching. "The sexual side effects of having diabetes are real, but you may have a doctor who's not an expert in that area," says Streicher. "If your doctor is unable to address your concerns, start by checking out a university-based sexual clinic." If you don't have one in your area, the International Society for the Study of Women's Sexual Health (ISSWSH) can help you find a qualified expert.
source:http://www.prevention.com/

How Gut Bacteria Affects Diabetes, Plus Gut Health Dos and Donts

It has become clear that having good overall mental and physical health depends on having healthy intestinal bacteria.

Those with diabetes should nurture their beneficial gut bacteria for general well-being, plus four specific reasons. One is that intestinal flora seems related to diabetes onset and progression. The other reasons involve concerns those with diabetes often face: inflammation, weight gain or obesity, and depression.

Diabetes and Gut Health: 4 Concerns

1. Diabetes Onset/Symptoms

Scientists have discovered the gut bacteria of people with type 2 diabetes is different from non-diabetics. For instance, people with type 2 diabetes have too few microbes poetically named Firmicutes, but have an overabundance of those called Bacteriodetes and Proteobacteria.

Amazingly, Dr. Max Nieuwdorp, a Dutch microbiome researcher, reversed type 2 diabetes in 250 study participants by re-populating their guts' bacteria using fecal transplantation. Though the thought of a fecal transplant is a bit off-putting, his resolution of diabetes by changing intestinal flora is remarkable.

The onset of type 1 diabetes also tends to follow alterations in gut bacteria, and investigators are finding that certain microbes can actually help prevent this condition.

2. Weight Gain and Obesity

It seems increasingly likely that poor gut health is related to weight gain and obesity. For instance, when researchers removed four types of bacteria (Lactobacillus, Allobaculum, Rikenelleceae, and Candidatus) from lab animals, it led to their obesity by triggering metabolic changes.

Other research revealed that a microbe called Akkermansia muciniphila helps stave off diabetes, heart disease, and obesity by lowering blood glucose, improving insulin resistance, and helping to distribute body fat. Whether this microbe plays a causative or supportive role is yet unknown.

3. Inflammation

Chronic inflammation has been associated with the onset of many diseases including diabetes and heart disease. The inflammatory response actually begins in the gut and from there finds it way to our brain—the hub of our body’s feedback loop.

4. Depression

Many individuals with diabetes experience symptoms of depression, and depression is increasingly associated with poor gut health. Studies indicate that probiotic supplements help some individuals reduce depression symptoms and behaviors.

Gut Health Dos and Don’ts

To support your intestine’s good bacteria and starve the bad, here are four things you can do:

1. Eat cultured dairy and fermented foods: lassi, kefir, natto (fermented soy), yogurt, and fermented vegetables such as sauerkraut.
2. If you do not regularly consume fermented foods, consider taking a high quality probiotic supplement.
3. Increase your soluble and insoluble fiber intake by eating plenty of vegetables, whole fruits, nuts, and seeds.
4. Open your windows, spend time in nature, and get your hands soiled by playing outdoors or gardening.

...and four things to avoid:

1. Avoid taking antibiotics unless absolutely necessary. If you do use one, re-populate your gut by eating fermented and cultured foods, and/or take a quality probiotic supplement.
2. Consider purchasing antibiotic-free meats, and avoid toxic pesticides by eating more organic produce.
3. Limit processed food consumption. Food emulsifiers, artificial sweeteners, and excess sugar have an adverse effect on gut flora.
4. Stop using antibacterial soaps which kill both good and bad bacteria.

Not only does good gut bacteria normalize weight and ward off diabetes, it optimizes the immune system to help prevent, and fight the infections those with diabetes are prone to.

source:http://www.informationaboutdiabetes.com/