DIABETES: PROS & CONS OF CERTAIN FOODS

​Diabetes is a leading ‘chronic’ disease. Diet may point to a way out of this vicious cycle. With pros and cons. Read on to learn about details.

THE PHILOSOPHY BEHIND​

Based on World Health Organization statistics 86% of non-age-related premature deaths are the consequence of so called ‘chronic’ (unsolved) diseases. With diabetes on rank #3.
 
With even more at stake, since – according to the governmental U.S. Department of Agriculture (USDA) - more than 10% of the U.S. population are diagnosed with diabetes.   
 
However, despite of U.S. top position in global medicine, ‘modern’ conventional medicine has not developed any pharmaceutical synthetics to cure diabetes. Just take the worldwide most prescribed drug for this debilitating health issue which, according to its producer,  has got some 80 side effects – but no cure.
 
Not surprisingly. Because just as our planet the Earth is a biologic-ecologic phenomenon strictly based on natural laws per se, so is man’s health and longevity, since he entered this planet 2 ½ million years ago.
 
This is why only immune system and self-healing power of our body can support and regain health. With special reference to healthy diet - additional to physical activity. Diabetes being no exception.
 
Leaves us with the question which types of food are pros, and which are cons when it comes to fight diabetes. Based on the fact that there are quite some differences to consider before we take the first bite.
 
Let’s start with

Carbohydrates

based on the fact that carbohydrates basically are not only important for our energy energy but has got most influence on blood sugar (glucose) and therefore, plays a leading role in this context. Good or bad – depending on the types of carbohydrates consumed.​

Pros

In favor of avoiding/fighting diabetes, USDA recommends specifically the carbohydrates we find in

• Whole grains

 
as we find them, inter alia,

- oatmeal
- brown/wild rice
- barley
- quinoa
- millet
- amaranth  

With a daily total of 60 grams per day, according to research at, inter alia, Karolinska University Hospital in Stockholm, Sweden.
 
Also, 14 grams (b) of 

    *    Fiber
 
Per 1,000 calories may be consumed up to age 51, and double (28 grams) beyond.
 
Not to forget about raw/fresh/whole/roasted/grilled or steamed non-starchy/frozen/canned fruits & vegetables with no or less sodium and also unsweetened applesauce.
​

​Cons

​which are unfavorable with respect to diabetes as the body quickly transfers those into glucose.
 
Like, inter alia,
 
-      white bread/pasta
        as well as some
-      cereals
-      crackers
-      baked goods
 
    *         Sugars
 
                like 
-      candy bars
-      fruit-flavored yogurts/premade
-      sweeteners like agave nectar
-      syrups/maple or other
-      condiments
-      sauces​

Fats

May also turn out as a potentially problematic food with respect to diabetes. With special reference to the fact that essential fatty acids like omega-3, also helps our body to absorb vitamins A/D/E/K.
 
Based on the fact that we have different types of fats such as
-      saturated
-      trans
-      mono- & polyunsaturated
fats. 
​

Pros

With special reference to mono- and polyunsaturated fats, as recommended also by the American Diabetes Association as follows.
 

• Monounsaturated fats

 
as found in different fruits/nuts/oils.
 
Such as, inter alia,
 
- Peanuts/peanut oil/peanut butter
 

• Polyunsaturated fats

 
To be found, inter alia, in
 
- fish (like salmon/mackerel/herring/tuna)
- eggs
- nuts (walnuts etc.)
- flaxseeds/oil
- tofu
- chia seeds ​

Cons
​

​as those may contribute to insulin resistance and raise cholesterol level.
 
*          Saturated fat
    
 As we find it in processed/fast/animal food/products and certain premade meals.
 
Especially in form of
 
-      french fries
-      burgers
-      potato chips
-      butter
-      cream-based dressings/dips
-      breaded/battered foods
-      lard
-      full-fat mayonnaise
-      salad dressings
-      palm oil
 
Also hydrogenated
 
*          Trans fat
 
Finally specific types of

Proteins
 

​which does and which does not have benefits for everybody, diabetics included.

Pros

​Take

• Plant proteins

 
such as

- soy
- tofu
- lentils
- nuts
- beans  

Also

• lean animal proteins

 
such as, inter alia,

- whole eggs
- fish rich in omega-3 fatty acids (like salmon/herring/Albacore tuna
- skinless chicken/turkey
- no-fat beef   

Not to overlook low-fat

• dairy

 
and no sugar added with its contents of important vitamins and the mineral calcium.
 
In this respect, USDA recommends 3 cups of dairy per day.    

Cons

​ 

• Processed/fatty/red meats

 
such as

- beef
-pork
- lamb   

with special reference to

- poultry w/skin
- hot dogs
- bacon
- deep fried fish  

​Leaves us with the question, if and how to

CUT DOWN RISK WITH MEDITERRANEAN DIET?
​

​According to ‘U.S. News & World Report’ Mediterranean diet is the healthiest nutrition since – consecutively – 6 years.
 
Now we learn from research at University of Cambridge School of Clinical Medicine in Cambridge, UK, that we can well decrease the risk of developing diabetes in terms of Mediterranean diet.
 
With respect to

• consuming

plant-based nutrients
such as
- fruits
- vegetables
- whole grains
- nuts/seeds vegetables, beans, nuts and seeds, fruit, and whole grains. 
   as well as
- fish/seafood
- dairy (like yogurt & cheese)  
   &

• limiting/avoiding 

- processed food
- red meat
- sugar  
 at the same time.   ​

IN A NUTSHELL
​

Diabetes is a leading ‘chronic’ disease. Diet may point to a way out of this vicious cycle. With pros and cons. Read on to learn about details.