We’ve all heard of certain foods that are recommended for us to eat as a part of a healthy diet but have you ever wondered which foods also work well for a diabetic diet? The following foods are specifically beneficial for individuals following a diabetic diet. These foods have a low glycemic index and are packed with vitamins and minerals.

Glycemic index (GI): ranking system that measures how a carbohydrate-containing food raises blood sugar. A food with a high GI raises blood sugar more than a food with a low/medium GI. 

1. Beans

2. Dark leafy greens

3. Citrus fruits

4. Sweet potatoes

5. Garlic

6. Tomatoes

7. Onion

8. Omega-3s

9. Whole grains

10. Nuts

11. Fat free milk & yogurt

12. Berries

Sources:
Diabetes.org
FDA.gov
consumerreports.org

Vitamin D has most commonly been known to play a role in healthy bones and muscles. However, recently this vitamin (that is actually a fat soluble hormone) has been a hot topic among researchers.

50% of children and adults worldwide have insufficient amounts of vitamin D in their bodies.

Vitamin D is found in both animal and plant sources but the most significant source is sun exposure (about 15 minutes per day is necessary). African Americans, others with darker skin, and overweight or obese individuals typically have lower levels of vitamin D. Food sources high in vitamin D include fortified dairy products, fortified breakfast cereals, and fatty fish such as salmon or tuna).

Functions of Vitamin D

• Bone & muscle strength/function: we have long known that vitamin D is associated with healthy bones and muscles.
• Cancer: studies have found an association between low vitamin D levels and cancer, with the strongest correlation seen with colon cancer. Also, some studies have shown vitamin D can reduce cancer cell growth.
• Heart disease: lower levels of vitamin D have been associated with increased risk of heart disease. Evidence also suggests that vitamin D plays a role in lowering blood pressure and preventing artery damage.
• Immunity: low vitamin D levels have been associated with the flu and the common cold. Vitamin D has also been shown to play a role in fighting infections.
• Multiple sclerosis, rheumatoid arthritis, Crohn’s disease, and type 1 diabetes: research has found associations with low levels of vitamin D and the previously mentioned autoimmune diseases
• Depression and cognitive function: low levels of vitamin D have been found to be associated with seasonal affective disorder, depression, and impaired cognitive function.

Bottom line? There is still much research to be done on vitamin D and the association with different diseases…However, taking 2,000 IU of vitamin D3 per day certainly cannot hurt and has the possibility to prevent a handful of diseases.

**Helpful tip: take vitamin D supplements with a meal containing fat to increase absorption.

 

Sources:
Today’s Dietitian
Harvard School of Public Health
Dr. Weil

Most people cringe when they hear the word diet. Not to mention, numerous research studies have proven that they do not work. A diet is viewed as something temporary…. “I’m going to start my diet on Monday”… “I can’t wait until I’m done with this diet and I can eat whatever I want”. Diets often involve drastic changes that are unsustainable long term. While some diets may result in fast weight loss, diets are not designed in a way for most people to live the rest of their life. Chronic dieters often times end up gaining the weight back and sometimes even more than they lost.

To lose weight and keep it off, we should view weight loss as a lifestyle change. This means taking a look at what we are putting into our bodies, how much we are moving, our stress levels, and the amount of the sleep we get each night. All of these factors play a role into slow, steady, sustainable weight loss.

Below you will find some tips for losing weight that do NOT involve dieting…

1. Use smaller plates & bowls

By simply swapping 12 inch plates for 6 inch plates you are reducing the amount of space you have on your plate for food by half. This could potentially equate to half the calories! Sometimes we get use to “finishing our plate” and eating what is in front of us because quite frankly, food tastes good. You may be surprised to find yourself satisfied with a smaller amount of food, give it a try (you may also avoid the “food coma” feeling that we have all felt before).

2. Check in with yourself & listen to your body

When you feel the urge to eat, I challenge you to check in with yourself. Ask yourself if you are really hungry, if you are bored, if you are sad, or if you just think it’s time to eat because the clock says noon. Once you do this, if you find that you want to eat because you really are hungry, the next thing to do is ask yourself what you really want to eat. Would you be satisfied with a salad or are you craving something with a little more substance. Is your body craving vegetables, meat, something salty or maybe something sweet? (**Tip: check in with yourself before turning on the TV where you may bombarded with commercials for giant cheeseburgers– these can sway your opinion). Honor your body and eat whatever it is that you feel your body needs at that time.

3. Drink more water

Thirst can often times be mistaken as hunger. Water keeps our bodies hydrated, for optimal physical and mental performance and can keep hunger at bay. By swapping sugary drinks for water, you will stay hydrated and save tons of calories per day.

4. Make ½ your plate vegetables

By simply increasing the amount of vegetables on your plate at every meal, you are leaving less room for foods that are higher in calories. This strategy can also greatly increase your fiber intake, which will help keep you full for longer.

5. Sleep more

Inadequate sleep can lead to carbohydrate and high calorie food cravings which could ultimately result in weight gain. Adequate sleep can differ from person to person but is typically anywhere from 7 to 9 hours each night.

 

Sources:

Today’s Dietitian