Can diabetics eat dates?
Diabetes mellitus: nutrition tips for type 2 diabetes
Did your doctor tell you your sugar levels are too high? Should you change your diet because of diabetes and have the feeling that everything that tastes good and is fun is "forbidden"? In this article you will find valuable tips on how you can eat good, tasty and healthy food with diabetes.
What can you do about diabetes?
There are some important rules that can help lower blood sugar levels again. You can use the following list of recommendations from me for this purpose.
If you really intend to implement these recommendations, you should choose exactly what you want to choose. Because I often meet overzealous people who try to do "everything at once".
This usually only leads to frustration, as very few have the discipline to introduce or maintain many changes in life at the same time. It is better to take individual points, because this is much more promising in practice.
- Reduce your weight (if you are overweight).
- Exercise regularly (at least 3 times a week).
- Try a new recipe every week.
- Eat at least one raw food serving a day - increase slowly.
- Drink enough, if you don't drink, you can't detoxify and purify (1-2 liters of water, preferably non-carbonated).
- Eat according to the season or season - e.g. E.g. in June strawberries + asparagus, in winter cabbage vegetables, in summer berries, beans etc.
- Eat what grows in the region -> short distances from the harvest to the consumer.
- Steam your vegetables and enjoy them al dente. Eat a small portion raw as a starter -> fresh food.
- If you don't have time to shop, have an organic box delivered (filled with fruit and vegetables depending on the season).
- Satisfy your hunger for sweets with figs, dates, almonds or sweet fruits and honey. Otherwise, you should eat few pastries, mainly in the afternoon.
- Avoid white flour, sugar, finished products, and hydrogenated fats.
- Avoid eating too late in the evening if possible.
Diabetes: What To Look For When Eating?
What do you do when you feel like eating something “unhealthy” in between? Yes, do that and enjoy! Of course, you should make sure to do it as rarely as possible, but then with pleasure. Then try to balance it out with at least 2 parts of fruit or vegetables - raw on the same day.
Because you shouldn't forget, even if you have health problems, that food should fill you up and be fun. So forget the word "diet"! Most of the time you can't stick to it for a long time and often you gain weight again shortly afterwards. Ultimately, the whole thing only works if you completely change your eating habits. We switched to carbohydrate fattening at some point in the 80s and unfortunately we haven't taken it off until today.
We have reduced fats or are now eating unhealthy fats. We hardly ever consume fiber anymore. The right proportions of proteins are vital here. Every tenth German now suffers from an eating disorder and calorie counting has degenerated into a kind of sport.
Dr. Bruker found that if a person were to eat 4 raw foods a day (two grown above the ground and two grown underground), they would have a lot of fiber, vitamins, and digestive health. Doing this every day is not that easy. Fresh grain porridge is one of his suggestions for a healthy diet. A reading tip is his book "Our Food - Our Fate" by Dr. med. M.O. Bruker recommended.
It is important that you eat many foods with a low GLYX value. You can also eat foods from the list with a medium GLYX value in small quantities. The list of permitted foods is varied and varied. (Books on the subject of GLYX are listed below the article.)
For example, fiber is contained in whole grain products, fruits, vegetables and legumes. They are indigestible and get our intestines moving. Dietary fiber binds cholesterol and removes it from the body. They hold the glucose molecules and only pass them slowly into the blood. This means that less insulin is attracted.
Therefore, slowly get used to fiber in your body so as not to overload your intestines. Switch to whole grain products, eat more fruits and vegetables. If your bowel has become sluggish, it takes some getting used to to move a lot again and that takes a little patience. So, shift down a gear and give your body a little time. It is also helpful to chew well, drink a lot and maybe take a short walk now and then.
1-3 cups of tea with fennel, aniseed and caraway seeds promise a quick remedy (you can get this mixture everywhere). If you suffer from constipation, you can also get concentrated fiber in the form of wheat bran, oat bran, or flaxseed. Start with 1 teaspoon.
It is important to omit white flour and sugar. A bowel movement should be performed once or twice a day. So will soon be the case with the fiber you consume. Drink plenty of water, preferably clear water, at least 1 ½ liters per day. Without drinking enough, everything else is pointless.
Three meals a day would make sense, why?
When we eat, the pancreas releases insulin in the amount that is needed. The insulin brings the glucose into the cell. It is in the blood for about 4 hours. In the free time that follows, glucagon is released. This ensures that the stored fat is brought from the cells to the cells, where it is converted into energy (sugar). This means that the energy we need is always available without us getting caught in the cravings.
Diabetes: vital substances to watch out for
1. Manganese - Manganese is involved in building up cholesterol and is important for glucose and fat metabolism. It is found in whole foods, provided that the soil on which it grows contains manganese. The following are particularly rich in manganese: Nuts, germs, whole grain products, cocoa (dark chocolate), tea, green vegetables, red cabbage, white beans and beets. Manganese is lost in large quantities, through sugar and white flour products and through a high phosphate content in ready-made meals.
2. zinc - Zinc is naturally found in: pumpkin seeds, sesame seeds, almonds, peanuts, brewer's yeast, oysters, green beans, lentils, whole rice, oatmeal, lean beef, tomatoes, peaches and mushrooms. Zinc improves and supports food utilization and helps regulate blood sugar. It is important to prevent diabetes. Low magnesium levels are often found in diabetes.
3. Magnesium - Magnesium is naturally contained in: pumpkin seeds, sunflower oil, cocoa, nuts, legumes, apricots, brewer's yeast, algae, bananas, dates, potatoes, green leafy vegetables, avocado, parsley and especially in whole grains such as rye and oats.
The following have an unfavorable effect on the magnesium supply:
- Oversupply of fat, protein-rich foods, grain foods
- B1, B2, B6 deficiencies lead to absorption disorders
- Calcium-rich diet, vitamin D deficiency, slimming diets
- Fiber-rich diet, excess sodium
Organic magnesium (citrate or aspartate) are particularly suitable for eliminating magnesium deficiencies, as they are well absorbed by the body.
4. Chromium - Chromium is naturally contained in: molasses, brewer's yeast, wheat germ, liver, pork schnitzel, chicken, whole grain bread, beetroot, mushrooms, almonds, legumes, salmon, oysters, shrimp, cress, black pepper, red currants and cranberries.
- It decisively supports the insulin in regulating the blood sugar level.
- It appears that the chromium helps lower cholesterol and triglyceride levels.
- It burns fat and is involved in building muscle.
- Chromium needs niacin for its function, the third person in the league would then be vitamin C.
- Severe chromium deficiency can cause high blood pressure and high cholesterol levels.
- With 1 tablespoon of brewer's yeast before serving, you cover the daily requirement for vitamin B1 and at the same time also absorb some of the necessary chromium.
5. Arginine (an amino acid or protein) - Arginine is naturally contained in: gelatine (gummy bears), peanuts, soybeans, peas, lentils, almonds, walnuts, hazelnuts, cashews, wheat germ, shrimp, beef sirloin, mutton, veal, chicken breast, tuna, gouda, fish, oatmeal and., Chicken Goat milk.
What does this have to do with diabetes? Arginine is essential for the release of insulin and supports the effect of insulin. At the same time, it improves blood circulation and can thus prevent sequelae.
It helps the liver to detoxify. The main symptoms of arginine deficiency are weak connective tissue, weak immune system, circulatory disorders with all their consequences, high blood lipid and / or ammonia values, muscle and cardiovascular weakness.
6. Vitamin C and diabetes - the transport of vitamin C to cells is impaired. It can help prevent long-term effects and is important for healthy liver function. It also normalizes bowel movements.
7. Vitamin E - It protects against free radicals and it is important for vitamin A utilization. Vitamin E has an anti-inflammatory effect and protects the liver from obesity. It also protects the B vitamins and helps the pancreas, liver and gall bladder if their function is impaired.
8. Vitamin B1- It is essential for a healthy stomach and liver function. It promotes sufficient gastric acid production and is a prerequisite for good protein digestion and utilization. B1 is also important for a healthy bowel movement. Diabetics often have a B1 deficiency - it can even reduce food cravings.
9. Selenium - Selenium is important for the normal function of the pancreas, liver, kidneys, stomach and intestines. Conditions like diabetes can be an indicator of selenium deficiency. Selenium also supports numerous functions in the immune system.
10. fatty acids - Evening primrose oil and EF or GLS are important drugs for diabetes. They can both improve the underlying disease, i. H. the carbohydrate utilization but also typical secondary diseases such as nerve and circulatory disorders, weaken or prevent vascular damage. They are important for the healthy lining of the digestive organs.
As you can see from this description, all vital substances are interconnected and need each other. But don't make yourself crazy about what to eat, when or how. Many vital substances are already present in one food at the same time, otherwise we would just have to eat all day to absorb everything.
My basic recipe is: Eat according to the season or what is offered in your region. If you avoid ready-made products, white flour and sugar, then you have already achieved a lot. Eat something fresh every day, preferably raw (salad or fruit). If you want to take food supplements, please always discuss this with your doctor, naturopath or nutritionist. Don't just take something according to your own taste.
Diabetes: delicious vegetables rediscovered
Rediscover types of vegetables, such as turnips or turnips, dots or wruken. You can use them raw and cooked in soup, in salads, as a vegetable side dish or puree. They are high in potassium, calcium, phosphorus, vitamins A, C, E and B6. They strengthen the nerves and immune defenses.
Jerusalem artichoke - also known as earth artichoke or earth pear - can be eaten raw or cooked. The taste is sweet. They can be prepared like a potato, boiled, fried or deep-fried. It contains a lot of potassium, phosphorus, magnesium, copper, iron and inulin, which is particularly well tolerated by diabetics.
Parsnips - also known as mutton or cherry carrots - are similar to parsley root. You can peel them like carrots and enjoy them raw, steamed, fried or pureed. They contain potassium, magnesium, vitamins B and C. They relieve stomach and intestinal problems and stimulate the nervous system.
Salsify tastes like asparagus, but must be handled with gloves when peeling - because of the color. It is best to peel them under running water. Then immediately immerse in vinegar or lemon water with a little flour mixed in. This way the poles stay white. They contain potassium, phosphorus, magnesium, iron, vitamins B and E and inulin, which is very popular with diabetics.
Diabetes and a word about inulin ...
Inulin is a mixture of different fructose chains (i.e. of fruit sugars) with chain lengths of up to 60 sugar units, which, due to their special structure, are almost inviolable in the upper part of the digestive tract. In the lower part, however, i.e. by the bacteria of the large intestine, the previously undigested inulin can be completely fermented into short-chain fatty acids (and gases).
For example, this is done by the local "lactic acid bacteria" such as bifidobacteria and lactobacilli. This final act of digestion is health-promoting, because the metabolism of an intact intestinal flora lowers its pH value. This offers harmful bacteria worse living conditions.
Indigestible sugars fermentable in the colon also appear to increase the absorption of minerals such as calcium, magnesium and iron. This especially prevents osteoporosis. In addition to Jerusalem artichoke, other plants are also suppliers of inulin. Examples include onions, wheat, and asparagus.
From epigenetics there is more and more knowledge that diet and lifestyle have a lot of influence on the methyl groups that attach to the DNA segments and influence various metabolic processes or switch them on and off. I already have an article about epigenetics on Philognosie (see “Epigenetics: How we manage health ourselves through genes”).
I recommend “Regulat Spezial Diabetic” to my patients as a dietary supplement. It supports the regulation of blood sugar levels and the functions of the cell.
However you approach the changes, find a way that you are comfortable with. There are many ways - only a few examples have been given in this article. How and with what you combine the paths for yourself, please always decide with an expert guide. There you can ask questions and find personal tips and help for implementation. Type 2 diabetes is not a fate to accept. Take action and seek help.
Stay healthy or get healthy ...
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