Rachel Hollis once said, “The best way to celebrate the holidays is with some delicious food.” I agree. Thanksgiving, Christmas, Hanukkah, Kwanzaa, Three Kings Day, Las Posadas, and Boxing Day are a few of the upcoming winter festivities featuring delicious food. You want to celebrate them, of course, but you also want to keep your blood sugar levels stable. According to the American Diabetes Association, the most important thing about managing diabetes during the holiday season is to plan. Here are some helpful planning tips for eating healthy during the holidays. Tips for Eating Healthy During the Holidays Alcoholic Drinks While water or sugar-free drinks […]
With Halloween right around the corner, you might be asking yourself, “As a diabetic, can I eat candy?” The good news is that you can, which is terrific for all diabetics, especially kids who shouldn’t feel left out from going trick-or-treating and enjoying the candy. However, there are guidelines you can follow so your blood […]
Allulose (d-allulose, psicose, and d-psicose) is a natural sugar found in figs, raisins, maple syrup, and molasses. The FDA states it is GRAS (generally recognized as safe). Since the body does not metabolize it, the calories are not absorbed in the digestive system, meaning it does not raise blood sugar or insulin levels. Not only […]
You’ve probably heard about or seen kimchi and kombucha. They are probiotics, beneficial bacteria found in foods that protect you from harmful bacteria and improve digestion. In contrast, prebiotics are plant fibers that feed probiotics. Research shows that consuming probiotics and prebiotics can help with glycemic control. Probiotics and Fermented Foods Both fermented and probiotic […]
While sugar can increase blood sugar levels, the opposite of sugar, sour foods can lower blood sugar levels. Foods and condiments such as lemons, vinegar, and pickles can reduce the body’s blood sugar because they are acidic. Vinegar Lowers Blood Sugar Levels The odor in vinegar is due to its acetic acid, a byproduct of […]
As diabetics, we focus on what to eat and the timing of our meals. We focus on what diet we should eat, such as low-carb or Mediterranean. But rarely do we think about how to eat. Research shows that chewing your food slowly improves blood sugar control. It also helps with weight loss and other […]
I used to hate blueberries, and my mother is to blame. Let me explain. When I was diagnosed with diabetes at age 7, she heard blueberries were good for diabetes. Afterward, she fed me blueberries all day. I ate fresh blueberries, blueberry yogurt, and blueberry waffles- you get the picture. I am not exaggerating when […]
Walking is a great exercise for many reasons. First, it is low impact compared to running and cycling. Second, you don’t need fancy equipment or even a treadmill, just a pair of good walking shoes. Third, if the weather is horrible outside, you can walk indoors, even at a mall. Finally, one of the greatest […]
Feeling shaky and hungry are the common signs of hypoglycemia or low blood sugar. It makes sense to be hungry when our blood sugar is low because it’s our body’s signal that we need sugar. Our cells are starving for energy, which they get from sugar. But did you know you can also be hungry […]
You’ve probably heard of Ozempic and how it became famous on social media for quick weight loss. Surely, who can blame people for flocking to their doctor’s office for a prescription? You lose weight by injecting yourself once a week, not having to worry about dieting, counting calories, or exercising. And it manages blood sugar […]
Rachel Hollis once said, “The best way to celebrate the holidays is with some delicious food.” I agree. Thanksgiving, Christmas, Hanukkah, Kwanzaa, Three Kings Day, Las Posadas, and Boxing Day are a few of the upcoming winter festivities featuring delicious food. You want to celebrate them, of course, but you also want to keep your blood sugar levels stable. According to the American Diabetes Association, the most important thing about managing diabetes during the holiday season is to plan. Here are some helpful planning tips for eating healthy during the holidays.
Tips for Eating Healthy During the Holidays
Choose lean proteins such as chicken, turkey, fish, low-fat cheese, beans, etc.
Choose carbs with high fiber, such as whole grains like brown rice and sweet potatoes
Offer to bring nutritious meals to ensure you will have something healthy to eat (fruits, vegetables, cauliflower mashed potatoes, and hummus, for example)
Eat a salad or veggies before your meal. The fiber will keep you full and keep your blood sugar leveled
Choose your favorite foods or eat smaller portions to sample many different foods
Monitor blood sugar levels and adjust insulin if necessary
Try to eat close to your regular mealtimes, but prepare for later meals by eating a healthy snack beforehand
If the host offers to-go containers, this is a great way to sample foods the next day instead of all at one sitting
Eat until you are full, not stuffed
Use the diabetes plate method (1/2 non-starchy vegetables, ¼ lean proteins, and ¼ carbs)
Alcoholic Drinks
While water or sugar-free drinks are good choices that won’t spike your blood sugar levels, you may want to toast with champagne or drink eggnog with brandy. If so, you must again plan if you’re going to drink. Drinking alcohol when on insulin or sulfonylureas may lower blood glucose. Drinking on an empty stomach and dancing can make hypoglycemia worse.
Also, remember that if your liver has to choose between keeping your blood sugar from dropping or processing alcohol, it will process the alcohol.
Plan for dancing or being active, which may lower your blood sugar. You may have to adjust your insulin or eat extra carbs
Never drink on an empty stomach
Alternate between drinking water with each alcoholic beverage
Test blood sugar frequently
Wear a medical alert ID and let the people you are with know you have diabetes. Hypoglycemia can be mistaken for intoxication
Have glucose tablets or something sweet to reverse low blood sugar
High-carb alcoholic drinks like a pina colada may not be the best choice to keep your blood sugar from dropping, but instead, eating carbs while drinking is the best solution
Conclusion
The holidays are coming soon, so remember, no foods are on the naughty list. Just have a plan for what you eat and drink to maintain healthy blood sugar levels. Also, remember that the holidays are more than just food—focus on get-togethers, music, and holiday movies, not just the food.
Quotes
“Blessed is the season which engages the whole world in a conspiracy of love.” –Hamilton Wright Mabie
“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.” –Edith Sitwell
“This is my wish for you: peace of mind, prosperity through the year, happiness that multiplies, health for you and yours, fun around every corner, energy to chase your dreams, joy to fill your holidays!” — D.M. Dellinger
Allulose (d-allulose, psicose, and d-psicose) is a natural sugar found in figs, raisins, maple syrup, and molasses. The FDA states it is GRAS (generally recognized as safe). Since the body does not metabolize it, the calories are not absorbed in the digestive system, meaning it does not raise blood sugar or insulin levels. Not only will it not raise blood sugar levels, but it may lower them after meals.
Dr. Ramit Singh states, “Unlike sugar, allulose is absorbed minimally in the gut and excreted largely unchanged, resulting in a negligible effect on blood sugar levels. This makes it suitable for individuals with diabetes or prediabetes.”
Allulose Natural Sweetener
FDA on Allulose
Susan Mayne, Ph.D., director of FDA’s Center for Food Safety and Applied Nutrition states, “The latest data suggests that allulose is different from other sugars in that it is not metabolized by the human body in the same way as table sugar. It has fewer calories, produces only negligible increases in blood glucose or insulin levels, and does not promote dental decay.”
Allulose does not have to be accounted for on nutritional facts labels for total or added sugars, meaning “This is the first time the FDA has stated its intent to allow a sugar to not be included as part of the total or added sugars declarations on labels, a reflection of our flexible and science-based approach to food product labeling.” However, allulose counts towards total carbohydrate grams.
It should be noted that allulose hasn’t been approved in Canada or Europe because it is a “novel food,” meaning it hasn’t been around long enough for sufficient testing.
How Allulose Compares to Table Sugar
Allulose is 70% as sweet as table sugar (sucrose). In comparison, stevia is nearly 250–300 times sweeter than table sugar, and monk fruit is 100 to 250 times sweeter.
How Allulose Compares to Artificial Sweeteners
One of the best things about allulose is that it is a natural sugar and not artificial like Equal or Splenda, which may cause weight gain, cancer, and other health concerns. Read the research on artificial sweeteners here https://backtonaturediabetic.com/the-best-sugar-substitutes-for-diabetics/.
Pros of Allulose
In addition to the positive attributes mentioned above, here are other benefits of allulose:
It is low calorie and low glycemic
It has 10% of the calories of table sugar
You can use allulose as a 1:1 replacement for sugar, and it browns and crystalizes like sugar in baking
While Allulose has many benefits, it may cause stomach issues like bloating and gas, so you should start with small doses. It may also cause allergic reactions in those who are allergic to corn or fructose. Symptoms may include hives, itching, and swelling.
Research on Allulose
Allulose may reduce after-dinner blood sugar levels and body fat. Here is what three studies show:
A study from December 2019 to August 2022 at Kagawa University Hospital included 24 patients. The study investigated whether diets containing allulose improve the glycemic control of diabetic patients. Results were that the diets containing d-allulose lowered peak after-dinner blood glucose levels among people with type 2 diabetes.
The study also found that d-allulose may improve glucose tolerance and decrease appetite by increasing glucagon-like peptide-1 (GLP-1) secretion. If GLP-1 sounds familiar, it’s because prescription drugs like Ozempic (semaglutide) mimic the hormone GLP-1.
Dr. Frank Pescatore states that allulose improves blood sugar regulation and reduces belly fat. You can use up to 6 tsp daily, and he recommends allulose to women coming off Ozempic (First for Women magazine, 11/27/23).
Allulose may reduce body mass fat in overweight subjects. A study with 121 Korean adults comprised three groups: a placebo control (sucralose, 0.012 g × 2 times/day), low d-allulose (d-allulose, 4 g × 2 times/day), and high d-allulose (d-allulose, 7 g × 2 times/day). The study found the group consuming the higher amount of allulose had a significant decrease in body mass index and abdominal and subcutaneous fat measured by CT scan after 12 weeks (https://www.mdpi.com/2072-6643/10/2/160).
Conclusion
If you want a natural sweetener, consider allulose. It has no significant impact on blood sugar, may lower after-dinner blood sugar, and may even reduce body fat. But be aware that it may cause stomach issues, so start with a small amount.
You’ve probably heard about or seen kimchi and kombucha. They are probiotics, beneficial bacteria found in foods that protect you from harmful bacteria and improve digestion. In contrast, prebiotics are plant fibers that feed probiotics. Research shows that consuming probiotics and prebiotics can help with glycemic control.
Probiotics and Fermented Foods
Both fermented and probiotic foods have microorganisms. However, probiotic foods contain more live organisms. For example, while yogurt and cheese are fermented foods, only yogurt has enough live and active cultures to be a probiotic. Also, some foods remove probiotics during processing such as beer, wine, and sourdough bread.
In summation, probiotics are living strains of good bacteria, while prebiotics are food for bacteria. Examples of both are listed below.
Probiotics
Yogurt
Kimchi
Sauerkraut
Kombucha
Kefir
Miso
Apple cider vinegar (with live cultures)
Pickles
Tempeh
Puerh tea
Belliwelli baked probiotic snack bar (gluten and dairy-free)
Prebiotics
Soybeans
Flax
Banana
Garlic
Whole grains
Cabbage
Raw leafy greens (leak, endive, chicory)
Onions
Garlic
Artichokes
Asparagus
Almonds
Legumes
Oats
Apples
Berries
Honey
Prebiotic Soda
Poppi and Olipop are prebiotic sodas that come in a variety of flavors. I tried their cola flavors, and the Poppi one tastes more like regular soda. Poppi contains apple cider vinegar, apple juice, and stevia and has only 7 grams of sugar.
You can also make prebiotic soda. I mix Bragg or O Olive Oil & Vinegar with Zevia soda. There are also many recipes online for apple cider vinegar soda.
How Do Probiotics and Prebiotics Help WithDiabetes?
It should be noted that “probiotics aren’t a proven diabetes treatment, but the notion that they might help some people with diabetes and prediabetes control their condition isn’t totally baseless, either,” says Grace Derocha, R.D., a certified diabetes care and education specialist and national spokesperson for the Academy of Nutrition and Dietetics based in Detroit, MI.
Research
The four studies below show that probiotics can help with diabetes.
2. A review in the December 2020 Current Geriatrics Report states, “Traditional fermented foods can be considered great helpers in the complementary and alternative treatment of diabetes, improving mechanisms such as glycemic control, recovery or maintenance of body weight, and antioxidant capacity” ((PDF) Traditional Fermented Foods as an Adjuvant Treatment to Diabetes (researchgate.net))
3. A review published in December 2018, Nutrients determined that fermented foods “significantly reduced the diabetic-associated health complications by increasing the antioxidant capacity and anti-inflammatory machinery of the host systems.”
4. Finally, “selected studies suggest that specific strains of probiotics, such as L. rhamnosus GG and B. animalis, could serve as adjuvant therapies for T2DM management. In conclusion, our findings suggest that incorporating probiotics into T2DM management strategies could offer potential benefits in terms of glycemic control, insulin sensitivity, and inflammation reduction. More research studies, particularly randomized controlled trials, are required to establish conclusive evidence and determine optimal probiotic strains and dosages” (Probiotics and Their Role in the Management of Type 2 Diabetes Mellitus (Short-Term Versus Long-Term Effect): A Systematic Review and Meta-Analysis – PMC (nih.gov)).
Prebiotics are Also Good for the Brain
A study reveals that two plant fiber prebiotics, inulin, and fructooligosaccharides (FOS), improve memory test scores in adults over 60. Researchers split thirty-six twin pairs over 60 years old. One twin was assigned the prebiotics while the other received a placebo. The twin consuming the inulin or FOS scored higher on a cognitive test three months later (Cheap Daily Supplement Seems to Boost Brain Function in Older Adults: ScienceAlert).
Side Effects
You may experience gas, bloating, diarrhea, and mild cramping when first consuming probiotics and prebiotics. They should be consumed cautiously in patients with immunocompromised systems because they can cause infection or pathogenic colonization. Drink lots of water to flush out toxins. Drinking water will also help you digest the fiber and avoid constipation (https://backtonaturediabetic.com/if-you-have-diabetes-fiber-is-your-friend/).
Prebiotics and probiotics improve gut health. Many of these foods are also high in fiber and other nutrients. They also help with blood sugar control and memory, another great reason to consume them.
Quote
Nobel laureate Eli Metchnikoff said “the majority of diseases begin in the digestive tract when “good” bacteria are no more able to control “bad” bacteria.”
While sugar can increase blood sugar levels, the opposite of sugar, sour foods can lower blood sugar levels. Foods and condiments such as lemons, vinegar, and pickles can reduce the body’s blood sugar because they are acidic.
Vinegar Lowers Blood Sugar Levels
The odor in vinegar is due to its acetic acid, a byproduct of fermentation. Acetic acid has an anti-glycemic effect, which helps us absorb less glucose.
An Arizona State University study revealed participants who consumed a vinegar drink twice daily for 12 weeks at the start of a meal reduced blood sugar spikes. Coauthor of the study, Carol Johnston, says, “People have been using vinegar to combat diabetes for two centuries. And much earlier, Hippocrates recommended vinegar because of its many health benefits.”
Another type of vinegar is apple cider vinegar (ACV), made by fermenting crushed apples with probiotics and turning their sugar into acetic acid.
Dr. Robert H. Shmerling, a Harvard researcher, states, “a number of studies suggest that vinegar might prevent spikes in blood sugar in people with prediabetes and type 2 diabetes by blocking starch absorption” (https://www.womansworld.com/posts/weight-loss/apple-cider-vinegar-blood-sugar).
Other Studies
A study with 12 volunteers performed at the Applied Nutrition and Food Chemistry in Sweden examined how acetic acid lowers bread’s glycemic index of 50 grams of carbs. The result was the highest amount of vinegar served with the white bread lowered blood glucose the most and increased satiety (https://pubmed.ncbi.nlm.nih.gov/16015276/).
A small study published in the Journal of the American Association of Diabetes (2004) revealed that participants who ate a bagel, orange juice, and butter had lower post-meal blood glucose levels after consuming 20 grams of apple cider vinegar.
ACV can also aid digestion, promote weight loss, and treat dandruff.
Pickle JuiceLowers Blood Sugar Levels
Because pickles are cucumbers in vinegar, it’s not surprising that pickle juice also lowers blood sugar levels. Research shows pickle juice reduces blood sugar after meals. It may also help with muscle cramps and sunburn. So, don’t throw the liquid away after consuming pickles. Just be aware that many pickle brands have a high sodium content (https://www.medicalnewstoday.com/articles/318618#benefits).
Lemons Lower Blood Sugar Levels
Lastly, lemons are considered a superfood by the American Diabetes Association (ADA) because of their fiber, vitamin C, folate, and potassium.
But there is another reason lemons are a superfood: they can lower blood sugar levels like vinegar. While vinegar contains acetic acid, lemons contain citric acid, another acid that can lower blood sugar levels.
In fact, “the effect of lemon juice was similar to what has been repeatedly observed with vinegar and other acidic foods. Including acidic beverages or foods in starchy meals thus appears to be a simple and effective strategy to reduce their glycemic impact” (https://pubmed.ncbi.nlm.nih.gov/32201919/).
Another study confirms lemon juice lowers the digestion of starches. Lemon juice can lower peak blood glucose concentration by more than 35 minutes. The study showed “lemon juice, in the recent study, showed similar properties to vinegar and other acidic foods.
Additionally, an article in WebMD states lemons contain hesperidin, a natural compound that can lower blood sugar levels. Like vinegar, lemons can also slow the conversion of starch to sugar (https://www.webmd.com/diet/health-benefits-lemon).
Lemons are also low-carb, have a low glycemic index, and can reduce kidney stones.
A way to increase your lemon consumption is to drink lemon water. Lemons liven plain water and make an excellent replacement for soda and other drinks.
Acidic Foods Cons
Because they are acidic, vinegar and lemons may cause digestive issues such as indigestion, bloating, and gas, especially if consumed in large amounts or on an empty stomach.
They may cause tooth enamel erosion, but you can dilute them with water to protect your teeth.
ACV can interact with diabetes, blood pressure, and cholesterol medications. It can also interact with diuretics. Please consult your doctor before consuming it. Taking it along with diabetes drugs may cause your blood sugar to drop.
Finally, you should avoid ACV if you have gastroparesis since it may impair gastric emptying. Those with low potassium levels should also avoid it since it can decrease potassium.
Conclusion
Vinegar, apple cider vinegar, pickle juice, and lemons are effective natural solutions for lowering blood sugar levels. However, they can erode tooth enamel, cause digestive issues, and interact with some medications.
Quote
“Drinking diluted apple cider everyday will make you feel energetic and halt midday sugar cravings. It primarily keeps the digestion in good shape. It also maintains the right balance of insulin and hormonal levels. People with diabetes can benefit from a daily intake of diluted apple cider vinegar.”
As diabetics, we focus on what to eat and the timing of our meals. We focus on what diet we should eat, such as low-carb or Mediterranean. But rarely do we think about how to eat. Research shows that chewing your food slowly improves blood sugar control. It also helps with weight loss and other health issues.
Chewing Food Slowly Helps with Blood Sugar Control
A study published in PLOS ONE showed that participants with missing/few teeth had A1C levels 2% higher than those with enough teeth to chew their food well. While a 2% decrease in blood sugar levels may seem insignificant, studies show that a 1% increase in A1C is associated with a 40% increase in cardiovascular mortality for people with diabetes.
A study in the American Journal of Clinical Nutrition found that people with obesity tend to chew their food less than lean people. Slim and obese participants in the study ate less when the researchers instructed them to chew each bite forty times. When they chewed their food more, their gut hormone levels improved with hunger and satisfaction.
Eating Slowly May Prevent Metabolic Syndrome
Dr. Takayuki Yamaji, a cardiologist at Hiroshima University in Japan, studied over 1,000 participants for five years. The study focused on eating speed and metabolic syndrome, which includes heart disease, diabetes, and stroke. The subjects had no signs of metabolic syndrome at the start of the study in 2008. They were divided into groups of slow eaters, average eaters, and fast eaters. After five years, 84 people developed metabolic syndrome, and fast eaters were almost twice as likely to develop metabolic syndrome compared with normal eaters.
Dr. Yamaji said, “Eating more slowly may be a crucial lifestyle change to help prevent metabolic syndrome […] When people eat fast, they tend not to feel full and are more likely to overeat. Eating fast causes bigger glucose fluctuation, which can lead to insulin resistance. We also believe our research would apply to a U.S. population. ” Read about this study at https://www.medicalnewstoday.com/articles/320056
Another study confirms these findings. Scientists found slower eating is linked with lower waist circumference and BMI (Body Mass Index). They studied 59,717 people with type 2 diabetes between 2008 and 2013. They found that slow eaters had lower BMIs than average and fast eaters. The study is published in BMJ.
Additionally, Tam Fry, chairman of the National Obesity Forum, said: “The speed at which a lot of people wolf down their food is undeniably a contributor to obesity. It takes fast eaters longer to feel full simply because they don’t allow time for the gut hormones to tell the brain to stop eating. Eating quickly also causes bigger blood sugar fluctuations which can lead to insulin resistance.”
Tips for Eating Slowly
So, now we know eating slowly can manage weight and improve blood sugar levels. The question is, how do we eat slowly? Here are some tips for chewing your food slowly.
Eliminate distractions by not doing other things while eating. It may be a difficult transition at first if you are used to eating while working, scrolling through your phone, or watching TV.
Sit when you eat
Eat with others when possible. Conversations with others force us to eat slower.
Eat foods that force you to slow down, such as shelled nuts and blueberries, one at a time
Sip water between each bite
Put down your fork or spoon between each bite
Take at least 20 minutes to finish your meal and set a timer if necessary. It takes 20 minutes for your stomach to tell your brain it is full. If you eat quickly, your brain has yet to catch up with satiety, leading to overeating.
Practice mindful eating, which is focusing on your food as you eat. Concentrating on your food helps you eat more slowly and tune in to your body’s hunger and satisfaction cues.
Engage all senses (look at each bite and notice the smell, texture, taste, etc.)
Pause and be grateful for your food
Savor each bite and chew the food well
Stop eating when you feel full
Conclusion
One of the easiest and most natural ways to manage diabetes is to chew your food slowly. Not only can it lower blood sugar levels, but it also helps with weight management and metabolic syndrome.
Quotes
“There’s a very passionate pro-chewing movement on the Internet called Chewdiasm. They say we should be chewing 50 to 100 times per mouthful, which is insane. I tried that. It takes like a day and a half to eat a sandwich. But their basic idea is right. If you chew, you’ll eat slower, and you will get more nutrients.” – A.J Jacobs
The more you eat, the less flavor; the less you eat, the more taste ~ Chinese Proverb
When walking, walk. When eating, eat ~ Zen Proverb
“When I have dinner, I get off my phone, smell my food, and chew it well.” – Hannah Bronfman
I used to hate blueberries, and my mother is to blame. Let me explain. When I was diagnosed with diabetes at age 7, she heard blueberries were good for diabetes. Afterward, she fed me blueberries all day. I ate fresh blueberries, blueberry yogurt, and blueberry waffles- you get the picture. I am not exaggerating when I say that it would be years before I could look at, let alone eat, blueberries. Luckily, I can now eat them along with my favorite berry, strawberries. And it’s a good thing, too, because research shows that berries can help diabetes with insulin resistance.
So Many Varietiesof Berries
There are so many types of berries that it would be difficult to get bored eating them. Here is a list of the varieties:
Strawberry
Blueberry
Cranberry
Raspberry
Blackberry
Boysenberry
Black/Red currant
Bilberry
Elderberry
Gooseberry
Huckleberry
Kiwi berry
Lingonberry
Mulberry
Wineberry
Goji berry
Acai berry
Precautions
Berries in the Wild
While most berries are edible, you should not eat any berries you find in the wild unless you can identify them. Just because they grow in nature does not mean they are safe to eat. On the contrary, some berries are not meant for consumption and can be dangerous. For example, holly berries are used in Christmas décor and are poisonous to humans and animals when eaten. Similarly, mistletoe berries are Christmas ornaments and can be dangerous if ingested. Also, ivy berries, which grow on poison ivy, are hazardous for two reasons. First, they are toxic. Second, contact with the poison ivy will cause itching. You should play it safe and buy your berries at the grocery store or farmer’s market.
Elderberry
Edible berries can also pose problems, even if they have health benefits. For example, elderberry may reduce the severity and duration of respiratory illnesses like the common cold and the flu, according to a 2021 study. However, researchers state they need to do more studies.
Additionally, always cook elderberries. While you can consume the fruit, other parts are not edible. The leaves, roots, stems, and bark can be poisonous. Also, people with certain autoimmune diseases should avoid elderberry. Read the risks and benefits here:
According to the Mayo Clinic, scientists found that blueberries’ phytonutrients can aid in heart disease, diabetes, and certain cancers.
Research from Louisiana State University discovered blueberries help your body process glucose more efficiently, improving insulin sensitivity. As a result, they keep blood sugar levels under control. Researchers believe the high content of phytochemicals, specifically anthocyanins, in blueberries, can help with diabetes (How Blueberries Help in the Fight Against Diabetes | Driscoll’s® (driscolls.com.au).
Epidemiological studies link moderate intake of blueberries with reduced risk of cardiovascular disease, death, and type 2 diabetes. Blueberry consumption also improved weight maintenance and neuroprotection (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/).
Health Benefits of Berries
Blueberries are not the only berries with health benefits. For example,
Most berries are low carb and low GI, so they won’t rapidly raise blood sugar levels.
Berries are low fat, so that they won’t increase the risk of cardiovascular disease.
Berries are rich in nutrients, including antioxidants, vitamins, and minerals.
Berries are anti-inflammatory.
Berries may help lower cholesterol.
Fresh vs. Frozen
With winter arriving soon, I wonder if frozen berries are as tasty and healthy as fresh. Well, there’s no reason to avoid frozen berries. That’s because “studies on blueberries and nutrition have shown that since blueberries are frozen soon after they are picked, they are equal in quality to fresh where antioxidants are concerned. Researchers analyzed the anthocyanin content of blueberries frozen for one, three, and five months and found no decrease in antioxidants over fresh berries. They also retain similar or greater concentrations of thiamine, riboflavin, vitamin B-6, folate and fibre.”
Another study confirms that frozen fruit is just as good as fresh. A study from the University of Chester found more beneficial nutrients in frozen produce, from broccoli to blueberries. To conclude, freezing produce did not destroy its nutrients.
Frozen fruit is just as good as fresh, but what about dried fruit? While dried fruit may have as much fiber and nutrients as fresh fruit, it’s usually higher in carbs, calories, and sugar. So, it’s better to eat berries fresh or frozen. However, if you want to eat dried berries, do so sparingly, such as a topping for salad or sprinkling in yogurt.
Conclusion
Not only do berries taste great, but there are many delicious varieties with many health benefits. And one of those health benefits is increasing insulin sensitivity in diabetes. This proves you should always listen to Mom 😊
Quotes
I love berries. Strawberries, blueberries, raspberries, black berries, anything with an ‘errie’ in it! Jordin Sparks
Blueberries, strawberries and blackberries are true super foods. Naturally sweet and juicy, berries are low in sugar and high in nutrients – they are among the best foods you can eat. Joel Fuhrman
In the winter, I always buy frozen organic berries instead of fresh. They are frozen as soon as they’re harvested, so they actually have a higher vitamin content than fresh this time of year. Katie Lee
Berries are the healthiest fruit, offering potential protection against cancer and heart disease, boosting the immune system and acting as a guard for the liver and brain. Michael Greger
You’ve probably heard of Ozempic and how it became famous on social media for quick weight loss. Surely, who can blame people for flocking to their doctor’s office for a prescription? You lose weight by injecting yourself once a week, not having to worry about dieting, counting calories, or exercising. And it manages blood sugar levels. What’s not to love? Even famous people like Elon Musk and Chelsea Handler have used it to lose weight. However, because there are issues with Ozempic, you might want to consider natural alternatives.
How Ozempic Works
Ozempic is a diabetic drug that works by mimicking the hormone called glucagon-like peptide, or GLP-1. According to their website, it helps your pancreas produce more insulin when your sugar is high. It also prevents your liver from making and releasing too much sugar. Ozempic can also slow down digestion and help you feel fuller.
Problems with Ozempic
While all of this sounds wonderful, there are issues with using Ozempic, such as:
Being prescribed to non-diabetics causes a shortage for those who need the drug
It can cause “Ozempic face” which is sagging and aging of the face
It can cause “Ozempic butt” which is sagging skin on the butt
Your insurance may not cover it and it’s expensive out of pocket
It may cause side effects such as diarrhea and nausea
There’s an increased risk of gallstones
In rare cases, Ozempic may cause pancreatitis or swelling of the pancreas
With that said, I am not against Ozempic. If your doctor thinks it’s right for you and it manages your blood sugar levels and helps you lose weight, then I’m all for it. However, if it’s hard for you to get, is pricey, or causes side effects, you can try natural alternatives instead.
How to Boost GLP-1 Naturally
There are many ways to boost GLP-1 naturally. For example, there are foods, antioxidants, and spices that influence or increase GLP-1 levels. They include:
Good fats such as avocado, nuts, olive oil, and eggs
High-fiber foods such as vegetables and whole grains
Glutamine is the most abundant amino acid, and a study shows it stimulates GLP-1 (https://pubmed.ncbi.nlm.nih.gov/15365617/). According to WebMD, it is likely safe in doses up to 40 grams, but can cause bloating, nausea, dizziness, and stomach upset. You should not take it if you have liver disease and it may interact with anti-seizure medications. Also, there isn’t enough information about whether it is safe for pregnant women. Therefore, you need to be cautious if you want to try it.
A Good Night’s Rest
A study showed that severe obstructive sleep apnea (OSA) is associated with lower GLP-1 (https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12552).
A Time article states, “Berberine cannot replicate the key mechanism of semaglutide and bond to GLP-1 receptors, making it a poor stand-in for drugs like Ozempic” and “Berberine can result in some modest weight loss.”
Yes, it’s true that berberine is not a substitute for Ozempic, but it can be a substitute for metformin. Both can reduce blood sugar and lead to modest weight loss. Read my post on how berberine is nature’s metformin here: https://backtonaturediabetic.com/why-berberine-is-natures-metformin
Keto and Intermittent Fasting
According to Dr. Frank Pescatore, it’s easy to mimic the benefits of Ozempic naturally. “By eating in ways that naturally boost the production of GLP-1—the same hormone in semaglutide shots. Delaying breakfast with intermittent fasting is a proven approach. Eating a keto diet is another. British research finds the calcium in cheese paired with the amino acids in meat stimulate GLP-1 release, making you less hungry” (https://www.firstforwomen.com/posts/diet/ozempic-for-women-over-50-miracle-or-miss).
Reducing Uric Acid
Dr. David Perlmutter claims Ozempic works in part by lowering levels of uric acid, which is a waste product found in the blood. He states to limit foods that elevate uric acid, such as sweeteners, alcohol, gluten, beef, and organ meats.
Most of these natural alternatives have already been shown to help diabetics lose weight and control blood sugar. For example, exercising, eating vegetables, and drinking tea are excellent for blood sugar control and weight loss. That they may also boost GLP-1 makes them even better.
Conclusion
Ozempic is all we seem to hear about nowadays. While it’s appealing to take a weekly shot to manage blood sugar levels and lose weight, there are many reasons you might not want to, or cannot, take it. As a result, you may want a more natural approach to boosting GLP-1.
Quote
“You know, if you are on Ozempic and eat junk, processed foods, too much sugar, you are not going to really change your eating habits. And we know that what leads to disease are ultra-processed foods and sugar. So, learning to also change your food habits is key.” – Arianna Huffington
Disclaimer
Please remember this is not medical advice or intended to replace your doctor’s advice. This is my experience with the natural supplements that have helped me manage my diabetes. They are not intended to cure any disease. Please do not self-diagnose. Always check with your healthcare provider before trying new treatments.
Also, natural does not mean safe. Many natural remedies have side effects and can interact with medication and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them like foods and not medication. Unlike drug manufacturers, supplement makers do not have to show their products are safe or effective.
I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.
Technology can make our lives easier, and this includes apps to help us manage diabetes. Here are 22 apps in six categories, including automated insulin dosing, blood sugar tracker, community, diabetes-related data, emergencies, and nutrition. I have included the app descriptions from their websites or Google Play. I’ve also posted the pdf list on a new page, Diabetes Apps, for easy reference.
Name
Category
Description
Tidepool
Automated Insulin Dosing
Tidepool Loop is the first fully interoperable automated insulin dosing app, cleared by the FDA, that originated as a patient-led initiative.
Glucose Buddy
Blood Sugar Tracker
We make staying healthy simple by giving you the tools and support to get on-top and stay in-control of your blood sugar balance.
Glucose Tracker – Diabetic Diary
Blood Sugar Tracker
Diabetes diary will become an indispensable glucose buddy for anyone with gestational diabetes, type 1 or type 2. The glucose diary will allow you to track regular hemoglobin, sugar levels, pressure, insulin reminder, and also add tags, medications, condition, and weight to each record.
OneTouch Reveal
Blood Sugar Tracker
Together, the OneTouch Verio Reflect® or the OneTouch Verio Flex® meter and the OneTouch Reveal® app help you manage your blood sugar.
SugarMate
Blood Sugar Tracker
The Sugarmate™ app is designed for smartphones and smart devices and provides people living with type 1 diabetes, or caregivers, alerts and intuitive data visualization based on continuous glucose monitoring (CGM).
BEAT Diabetes
Community
BEAT Diabetes has been produced with clinicians and patients to support people who might develop diabetes, or have developed it.
Bezzy T2D
Community
Bezzy members are excited to meet you, share advice and stories about their experiences living with type 2 diabetes.
BlueLoop
Diabetes-Related Data
BlueLoop provides iOS (iPhone, iPad) and Android users the ability to document, store and share diabetes information in real-time: blood glucose, carbohydrates, medication (insulin, Lantus, Metformin, etc.), notes and more.
DiabetesConnect
Diabetes-Related Data
DiabetesConnect lets you quickly and easily document your complete diabetes data and create your diabetes documentation in just a few clicks. Blood sugar, meals, insulin, medications and much more can all be recorded with DiabetesConnect. Have your levels on hand day and night.
Diabetes: M
Diabetes-Related Data
Whether you are Type 1 or Type 2, have Gestational Diabetes or just want to help and monitor a family member, this is the logbook app for you. The application tracks almost all aspects of the diabetes treatment and provides you and with detailed reports, charts and statistics. You can send the reports to your supervising physician via email.
Health2Sync
Diabetes-Related Data
Health2Sync provides a personalized digital care service based on all the data and daily activities you have recorded.
mySugr
Diabetes-Related Data
mySugr is made by people with diabetes, for people with diabetes. When it comes to taming the diabetes monster, we want to be your partners in crime! The mySugr app stores all your important diabetes data from connected devices, integrations, and manual entries, in one convenient place.
One Drop
Diabetes-Related Data
The whole-person solution for managing diabetes, blood pressure, heart health, and weight.
Medical ID
Emergencies
Medical ID helps first responders access your critical medical information from the Lock screen, without needing your passcode. They can see information like allergies and medical conditions as well as who to contact in case of an emergency.
Carb Manager
Nutrition
Personalize your low-carb journey and meet all your important health goals. We’re more than just a Keto calorie counter. Carb Manager integrates seamlessly with FitBit, Garmin, and hundreds of other apps and devices via Apple Health and Google Fit.
Diabetic Recipes app
Nutrition
Get tasty and healthy diabetic recipes, with step-by-step recipe instructions, recipe videos, nutritional information and more.
Figwee Visual Food Diary
Nutrition
Figwee is the only visual calorie counting solution.
Fooducate
Nutrition
Improve your health by creating good habits & eating more mindfully with Fooducate.
Glycemic Index Load Net Carbs
Nutrition
Fight weight gain, prevent diabetes, and control blood pressure with personalized tracking and low-sugar food lists.
Glyx: Glycemic Load and Index
Nutrition
Glyx is a user-friendly database displaying nutrition details for approximately 1000 various foods, focusing on the glycemic index, which is essential for low carb diets.
MyFitnessPal
Nutrition
Want to eat more mindfully? Track meals, learn about your habits, and reach your goals with MyFitnessPal.
MyNetDiary
Nutrition
Are you looking for a calorie counter with a free barcode scanner, a food and macros tracker, or a comprehensive and effective diet plan? Meet MyNetDiary – sleek, smart, simple. It’s the most personal weight-loss, diet, and nutrition assistant.
Of course, these are not the only diabetes apps, but they are the most popular and highly recommended. You may also want to look into other apps that can help manage your diabetes including fitness and relaxation apps.
Other Resources
Devices
There are many devices to help manage diabetes. You can find this list on theDevices & Supplies page. The list is also valuable when you go on vacation, so you don’t forget any supplies.
Blood pressure monitor (not required but good to have)
Three of the Best Resources
Three of the best resources you have aren’t apps or gadgets. The first is support. “Alone, we can do so little; together, we can do so much” is a great quote by Helen Keller. It reminds us we are not alone and others are going through the same things that we are experiencing. You can seek groups and communities such as Facebook groups. And check out the organizations listed on the Organizations and Foundationspage.
The second resource is your diabetes care team. Make appointments with certified diabetes care and education specialists (CDCES), endocrinologists, diabetic dieticians, and ophthalmologists. They will answer questions and help monitor your diabetes.
The third best resource you have is yourself. Be a diabetic detective. Talk to other diabetics, join groups, and research what is new in diabetes management. The Events and Conferences page lists upcoming fundraisers, conferences, events, and webinars.
Conclusion
You don’t have to manage your diabetes alone. There are many devices, apps, and resources that can help. As Matt Mullenweg said, “technology is best when it brings people together.”
You’ve probably heard the expression an apple a day keeps the doctor away. It’s an old English proverb that means if you eat nutritious food, you’ll be healthier. As a result, you won’t need to go to the doctor very often. One reason apples are so healthy is that they contain fiber.
The word fiber always makes me think of the Metamucil commercials urging people to use it to become more “regular.” But fiber does more than relieve constipation. It also helps diabetics in controlling blood sugar. In fact, increasing your fiber intake is one of the best natural ways to not only manage your diabetes, but also help with cholesterol, weight, and gut health.
What is Fiber and How Does it Help Diabetes?
When you think about carbs, images of pasta and bread may come to mind, but the fiber in foods is also a carbohydrate. However, unlike other carbs, your body does not digest them easily, which is beneficial for diabetics. Because fiber is not digested, it does not raise blood sugar levels the way other carbs do.
Types of Fiber
There are two types of fiber: soluble and insoluble. Soluble means it dissolves in water and turns gel-like, which slows down digestion. This is good for cholesterol because fiber binds to cholesterol particles in the small intestine and prevents them from entering the bloodstream.
In contrast, insoluble fiber does not dissolve in water and passes through the digestive tract without being absorbed. This is good for digestion because it prevents constipation.
I should note that many foods contain soluble and insoluble fiber such as beans, apples, and vegetables. With that said, examples of soluble fiber are:
Psyllium husk
Flaxseeds
Whole grains, like barley, oats/oat bran, amaranth, etc.
Cruciferous veggies (brussels sprouts, cabbage, and broccoli)
Sweet potato
Dried figs, prunes, apricots, and dates
Oranges and nectarines
Pears
Apples
Carrots
Nuts
Berries
Sunflower seeds
Examples of insoluble fiber include:
Wheat bran and wheat germ
Oat bran
Beans, lentils, and legumes
Whole grains
Green peas
Apples with skin
Pears with skin
Potatoes and sweet potatoes
Corn and popcorn
Chia seeds
Leafy greens
Net Carbs
Fiber can also reduce the amount of digested carbs in food. That is, net carbs are the carbs that the body fully digests and uses for energy. To calculate net carbs, take a food’s total carbohydrate grams and subtract the grams of fiber. For example, if the food contains 10 grams of carbs and 5 grams of fiber, subtract the 5 grams of fiber from the total amount of carbs, leaving 5 grams of carbs. Because the body does not digest the fiber, you are only absorbing 5 grams of carbs. Obviously, the more fiber food has, the more you can subtract from the total amount of carbs.
Resistant Starch
I wrote about resistant starch in a previous post. It is a fermentable fiber that is resistant to digestion and can help stabilize blood sugar levels. Read about it here (https://backtonaturediabetic.com/resistant-starch-may-help-diabetics-manage-blood-sugar-levels/).
Other Benefits
Besides relieving constipation, balancing blood sugar, and lowering cholesterol, fiber has many other benefits, including:
Regulating bowel movements and preventing hemorrhoids
Lowering the risk of colon cancer
Improving gut health by feeding good bacteria
Keeping you feeling fuller longer because fiber moves slowly through the stomach
Recommended Amount of Fiber for Adults
The American Heart Association Eating Plan suggests 25 to 30 grams of fiber a day from food. Currently, adults in the United States average about 15 grams a day, half of the recommended amount.
A study compared the intake of fiber in type 2 diabetics. The first group consumed the amount of fiber recommended by the American Diabetes Association (ADA) which was 24 g (8 g of soluble fiber and 16 g of insoluble fiber). The second group consumed a high-fiber diet of 50 g (25 g of soluble fiber and 25 g of insoluble fiber). The results were that diabetics who ate 50 grams of fiber improved glycemic control and lowered cholesterol better than those who ate less fiber.
However, there are negative side effects of consuming a lot of fiber. If you increase your fiber intake too quickly, you will have digestive issues such as bloating, gas, or diarrhea. It’s best to start with a small amount, gradually adding more. And you should drink water, which will help you digest food and avoid constipation.
Powdered Fiber
Without a doubt, it’s best to get fiber from natural foods such as fruits, veggies, and whole grains, but it’s not always possible to get the recommended amounts. So, sometimes a little help is necessary. Here are some popular fiber supplements:
Metamucil
PGx Daily Singles
Benefiber
Conclusion
Add more fiber to your diet to keep your blood sugar from spiking, feel full, aid cholesterol, and support gut health. You should include both soluble and insoluble fiber for the best results. It’s important to add fiber slowly and drink water to prevent digestive issues. And oh yeah, fiber will keep you regular too.
A few weeks ago, I wrote about how uncooked cornstarch may prevent low blood sugar. Today, I will share how another starch may help diabetics manage blood sugar levels. It’s called resistant starch.
What is a Resistant Starch?
Resistant starch is a fermentable fiber that is resistant to digestion, hence its name. Instead, it passes through the small intestine undigested and enters the large intestine, where it ferments inside the colon and feeds gut bacteria. To put it another way, resistant starch feeds your gut bacteria, rather than feeding you.
How Resistant Starch Helps Diabetics
Because we don’t digest resistant starch, glucose isn’t rapidly released in the bloodstream and blood sugar does not rise. Resistant starch also improves insulin sensitivity and increases satiety.
Foods with Resistant Starch
You can find resistant starch naturally in these foods:
Unripe bananas
Plantains
Legumes (beans, lentils, and peas)
Nuts
Seeds
Raw potato starch
Whole grains
Hi-maize resistant starch (also called hi-maize fiber or hi-maize flour)
Overnight Oats (cooking oats will decrease resistant starch)
I mentioned earlier that I wrote about uncooked cornstarch in my previous post. Turns out that uncooked cornstarch is also a resistant starch, which is probably another reason it helps stabilize blood sugar levels (https://backtonaturediabetic.com/cornstarch-may-prevent-low-blood-sugar/).
Bread
I’ve included bread as a separate food category because there are many ways to make it starch resistant. For example, freezing can change the molecular structure of bread. Freezing and then toasting bread changes starch molecules so they are more resistant to digestion. Here are other ways bread can be resistant to starch:
The staler white bread gets, the more resistant starch it has
Pumpernickel bread has high levels of resistant starch
You can also increase the resistant starch in some foods by heating the food, then cooling it. This is also called retrograde starch. Heating and then cooling certain foods will change their molecular structure. As a result, it will increase their resistant starch.
The reason for this is that during cooking, the starch will swell, which is called gelatinization. Then, when cooled, the gelatinized starch converts to resistant starch.
But don’t worry, once you have heated and then cooled the food, you can reheat it again without worrying about undoing or reducing the resistant starch. Foods with retrograde starch include:
Rice
Potato and sweet potato
Pasta
Corn tortilla
A study compared freshly cooked white rice with white rice that was cooked, refrigerated for 24 hours, and then reheated.
Consuming resistant starch at 30 grams a day as a cookie resulted in improved insulin sensitivity in women with insulin resistance. Eating the resistant starch for 4 weeks at 30 grams a day was associated with a 33% increase in insulin sensitivity (https://link.springer.com/article/10.1186/s12986-016-0062-5).
Thirteen case–control studies with 428 subjects revealed resistant starch can improve fasting glucose, fasting insulin, insulin resistance, and sensitivity, especially for overweight diabetics (https://www.nature.com/articles/s41387-019-0086-9).
They gave twenty people with insulin resistance either 40 grams of resistant starch or a placebo, for 12 weeks. Insulin sensitivity improved in the group which consumed the resistant starch compared with the placebo group. Therefore, the study concluded consuming resistant starch improves insulin sensitivity in subjects with metabolic syndrome (https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2010.02923.x)
Resistant Starch May Cause Stomach Issues
Because resistant starch is a fiber and is harder to digest, you may experience side effects like bloating and stomach discomfort. As with adding more fiber to your diet, drink more water as you add resistant starch to your diet to help with digestion and gastrointestinal issues.
Be a Diabetic Detective
Be a diabetic detective and add resistant starch to your diet. For example, eat overnight oats instead of hot oatmeal; eat unripe bananas; reheat refrigerated pasta or rice; and toast frozen bread. See if it makes a difference in your blood sugar levels. Observe whether using these methods makes high-carb foods like bread, potatoes, and rice more diabetic-friendly.
Conclusion
Consuming foods with resistant starch or heating then cooling foods like potatoes, rice, and pasta may stabilize your blood sugar and increase insulin sensitivity. It also boosts gut health. You can also sprinkle raw potato starch or Hi-maize on your food. Try using resistant starch as a natural diabetic remedy to manage your blood sugar levels.
Quote
I have high blood sugars, and Type 2 diabetes is not going to kill me. But I just have to eat right, and exercise, and lose weight, and watch what I eat, and I will be fine for the rest of my life – Tom Hanks
Every new year, the top resolution is to lose weight. As a diabetic, you may want a diet to not only lose weight but manage your diabetes, which includes stabilizing blood sugar levels and reducing cardiovascular disease. I review six types of diets and list the pros and cons of each one and why they may be good for diabetics.
Six Types of Diets for Diabetics
Mediterranean
The Mediterranean diet is based on the meals of people living near the Mediterranean Sea, including Greece, France, Spain, and Italy. It centers on fruits, vegetables, and whole grains. It also focuses on healthy fats such as olive oil, nuts, and fish. They limit red and processed meat and eat fruit more than sweets.
Why it may be good for diabetics: may reduce heart disease, which is a high risk for diabetics
Pros: focuses on healthy fats and may reduce the risk of heart disease, inflammation, and cancer
Cons: there are no dietary guidelines; not designed for weight loss; and some dietary restrictions may be challenging, especially with reducing red meat and sugar
Dash
The Dash diet (Dietary Approaches to Stop Hypertension) lowers high blood pressure. It focuses on fruits, vegetables, lean proteins, and whole grains and reduces high-sodium foods. Sweets, added sugars, and saturated fats are limited.
Why it may be good for diabetics: Diabetics are at high risk for high blood pressure and heart disease
Pros: recommended by the National Heart, Lung, and Blood Institute (NHLBI), American Heart Association, and the National Institutes of Health
Cons: Not designed for weight loss and some may find reducing sodium intake hard to maintain
Intermittent Fasting
Intermittent fasting means switching between fasting and eating on a regular schedule. There are three categories:
Time-restricted eating: limiting your daily food intake to a shorter period, for example, 10 AM to 5 PM
Alternate-day fasting: fasting every other day
Modified alternate-day fasting: very low-calorie consumption (500-700 calories) on fasting days
Why it may be good for diabetics: may promote weight loss, lower insulin requirements, and improve insulin sensitivity
Pros: does not restrict foods and may boost longevity
Cons: going long without eating can cause low blood sugar; you may feel excessive hunger, low energy, and sleep disturbances
Vegetarian/Vegan
A vegetarian diet eliminates meat, poultry, and fish. Instead, it focuses on fruits, vegetables, whole grains, legumes, nuts, and seeds. If you’re vegan, you also don’t eat animal products like dairy and eggs.
Why it may be good for diabetics: may help manage blood sugar, lower cholesterol, lower blood pressure, and improve insulin sensitivity
Pros: may aid in weight management; reduces food costs; is high in fiber; and is low in saturated fats
Cons: increased nutrient deficiency risks such as low iron, calcium, zinc, omega-3 acids, and protein
Low-Carb
I focus on two of the most popular low-carb diets, paleo and keto, which eliminate grains. The difference is that keto is more restrictive in that you can only eat around 20 – 50 grams of carbs a day. You can also eat dairy, but not fruit. Paleo is a little more flexible because you can eat more carbs (100-150 grams for weight loss), and fruits like berries, but not dairy.
Why it may be good for diabetics: promotes weight loss and manages blood sugar levels. Paleo eliminates gluten and dairy, which many type 1 diabetics are allergic/sensitive to
Pros: boosts satiety and focuses on whole, unprocessed foods
Even though low-carb diets are excellent for weight loss and stabilizing blood sugar levels, there are many cons, especially with keto.
Cons for paleo and keto:
Risk for low blood sugar
Very restrictive and can be difficult to sustain
Many people increase egg, cheese, and meat consumption instead of focusing on healthier fats like fish, avocado, and nuts
Keto Cons
Keto is low in fiber and can cause constipation
May cause the “keto flu” which is withdrawal symptoms from carbs. Symptoms include headache, low energy, and cravings
Diabetics with kidney disease need to limit protein, so a high-fat/protein diet may not be right for them
Risk for Diabetic Ketoacidosis (DKA) occurs when the body doesn’t produce or have enough insulin and breaks down fat as fuel. This makes the blood acidic, which can lead to DKA and be deadly if not treated. You can test ketones using test strips available at most pharmacies
Diabetes Plate Method
The Diabetes Plate Method promotes portion control and balanced meals. You fill a 9-inch plate with 1/2 nonstarchy vegetables, 1/4 carbs, and 1/4 protein. Drink water or a non-calorie beverage.
Diabetes Plate Method from the American Diabetes Association
Why it may be good for diabetics: created for diabetics
Pros: reduces guesswork and is easy to use
Cons: does not consider that there are days you may need extra carbs such as for exercise; there is no guidance on salt and sugar intake; and may be difficult for vegetarians
A Diabetic Dietician Can Help
Consider discussing your options with a diabetic dietician to determine which diet would work best for you. Also, try different diets. Be a diabetic detective and see how you feel. Is your blood sugar better? Is your blood pressure stable? Have you lost weight? In contrast, you might find you can’t follow a particular diet. I like meat, so I can’t be a vegetarian. On the other hand, Paleo is best for me because it eliminates two foods I am allergic to, gluten and dairy. It also makes weight loss easier for me. However, a tremendous disadvantage is that sometimes it’s not sustainable. It’s hard to give up grains and high-carb foods that are healthy, like sweet potato and mango. I fall off the wagon more times than I’d like to admit.
Conclusion
Which is the best diet for diabetics? No doubt, the one you can stick to. Analyze which will help you maintain a healthy blood sugar range and weight. You should also examine if it is heart-healthy and helps with blood pressure. Consider each and discuss with a diabetic dietician.
Quote
“Both children and adults like me who live with type 1 diabetes need to be mathematicians, physicians, personal trainers, and dietitians all rolled into one.” – Mary Tyler Moore
Quick quiz, which will raise your blood sugar faster, a Snickers bar or instant oatmeal? The answer is instant oatmeal. Shocked? To clarify, it’s because of the glycemic index (GI). I will go over what the glycemic index is and how it can help diabetics manage blood sugar levels.
What is the Glycemic Index (GI)?
Glycemic Index (GI), also called Glycemic Load, measures how quickly a food raises blood glucose after you eat it. Low-glycemic foods have a minimal impact on blood-sugar levels, while medium to high GI will have a large impact, causing blood sugar levels to rise.
Low, Medium, and High GI Levels
Food with an index of 55 or less is low glycemic. Most non-starchy fruit and vegetables such as leafy greens and berries have a low GI. Meanwhile, food with an index of 56-69 is a medium such as bananas and pineapples. Finally, a GI of 70 or more is high. Processed food, such as pretzels and cereal, will have a higher GI. In addition, food containing sugar and flour also has a high GI.
What About Carb Grams?
Many diabetics count carbs when managing meals. Because carbs will raise your blood sugars many diabetics follow a low-carb diet. While this is useful, you should also consider a food’s GI. To illustrate, in my post, Can Diabetics Eat Fruit? I mention I can’t eat some low-carb fruits such as watermelon without my blood sugar rising. Even though watermelon is low carb, it has a high GI which will increase blood sugar levels quickly. Therefore, it’s useful to consider both the carb grams and GI of a food.
How to Reduce the GI of a Food
But what if you can’t live without mangos like me? No one wants to limit food in their diet, especially if it’s a popular or comfort food. As I mentioned in the blog, no fruit should be forbidden fruit. So, how can you reduce the GI of medium and high food? Here are some tips.
First, pair food with protein, for example, eat an apple with peanut butter or cheese. Protein and fat can delay carbohydrate metabolism and, therefore, delay blood sugar from rising. In the example above, a Snickers bar has a low GI because it contains fat which takes longer to digest.
Second, use acidic foods such as adding vinegar to a salad, or drinking lemon water with a meal. A French trial confirms that lemons have beneficial anti-diabetic properties. In a randomized trial, volunteers consumed bread with lemon juice. As a result, the lemon juice lowered peak blood glucose concentration and delayed that peak by over 35 minutes. The study concluded that eating something acidic like lemons with starches slowed down the digestion of starches (Study: Lemon Juice Reduces The Glycemic Response–Limoneira).
Third, portion size matters. Eating half of a banana will have a lower GI than consuming a whole banana.
Fourth, cooking preparation makes a difference. When pasta is cooked al dente it will have a lower GI. Also, boiling a sweet potato longer will lower the GI. That is, boiling a sweet potato for 30 minutes as opposed to 8 minutes will lower the GI value (https://www.healthline.com/nutrition/sweet-potato-glycemic-index#sweet-potatoes). Also, slow-cooked oatmeal will have a lower GI than quick oats.
Fifth, it’s no surprise that sweet foods will raise your blood sugar. Choose fruits that are not overly ripe; pick Greek yogurt as opposed to sugary yogurt; choose dark chocolate instead of milk chocolate; and eat foods in their natural state, such as whole fruit, as opposed to dried fruit or juice. Also, sweetened beverages with monk fruit or stevia instead of sugar or honey.
To track the GI of food, you can use an app such as Glycemic Index Load Net Carbs and Glyx: Glycemic Load and Index. You can also find many lists, charts, and databases online.
Issues with the Glycemic Index
Unquestionably, the GI is not perfect and you might find different GI levels for the same food. I’ve seen grapes listed as both low and medium GI on different lists. As mentioned previously, you need to consider other factors such as portion size into account. However, the GI can still be a useful tool in pointing you in the right direction. Like I always say, be a diabetic detective and keep track of the foods which raise your blood sugar levels.
Conclusion
While not an exact science, the GI can still help you choose what to eat to manage blood sugar levels and make better dietary decisions. Besides counting carbs, you can also use the GI to prevent high blood sugar. And use the tips above to lower the GI of food.
Like most people, I can’t start my day without coffee. I joke that I’d put Starbucks out of business if I gave it up. But I may need to cut back. Research shows that while coffee may lower the risk of developing type 2 diabetes, it may cause issues for type 2 diabetics.
Coffee Lowers the Risk of Type 2 Diabetes
A study in Diabetologia showed that participants who increased their coffee consumption by over one cup per day over a four-year period had an 11% lower risk of type 2 diabetes. Those who lowered their daily coffee consumption by over one cup had a 17% higher risk for diabetes. The research defined a cup of coffee as eight ounces, black, or with a small amount of milk and/or sugar.
Coffee contains polyphenols, which may help prevent inflammatory illnesses, such as type 2 diabetes. As well as polyphenols, coffee contains the minerals magnesium and chromium, which are linked with lower rates of type 2 diabetes (Coffee and Diabetes – Benefits of Coffee & Effect on Blood Sugar).
Coffee and Type 2 Diabetes
But what if you have diabetes?
A 2020 British study found that drinking two cups of coffee before eating breakfast increased blood sugar levels by 50%.
Professor James Betts, Co-Director at the University of Bath said, “Put simply, our blood sugar control is impaired when the first thing our bodies come into contact with is coffee, especially after a night of disrupted sleep. We might improve this by eating first and then drinking coffee later if we feel we still feel need it. Knowing this can have important health benefits for us all.”
However, it’s not coffee itself that can be bad for diabetics, but the caffeine in coffee.
First, caffeine in coffee can increase blood sugar levels and lower insulin sensitivity. Coffee can also increase insulin resistance in type 2 diabetics.
Second, caffeine increases hormones such as cortisol and adrenaline in the body, which increase blood sugar levels.
Third, caffeine also blocks a protein named adenosine. This protein regulates how much insulin your body makes and how your cells respond.
Coffee Alternatives
I doubt many of us will do as the British research suggests and wait until after breakfast to drink coffee. Most people like to drink their coffee with breakfast. Luckily, you can still enjoy your morning brew and reduce the risks of increasing blood sugars. For instance, you can switch to decaf. Decaf coffee still contains minerals such as potassium and magnesium. For diabetics, these minerals help to improve insulin sensitivity and improve blood sugar levels.
You can also drink half a cup, or switch to half decaf (half-caff) coffee. My favorite instant decaf coffee is Taster’s Choice because it’s so smooth. I also like Folgers and Starbucks Via Italian Roast, which are bold in flavor. For half-caff k cups, I drink Green Mountain and Folgers, which are mellow and smooth.
Another alternative is green tea. Green tea has many benefits because it’s loaded with antioxidants. I didn’t care for the herbal, bitter taste of green tea, but I have found one I like, Teavana Emperor Clouds and Mist. It has a light and smoky taste. There are also green teas mixed with fruit and other flavors.
Unlike caffeinated coffee, green tea is beneficial to diabetics. Studies show that drinking green tea is associated with decreased fasting glucose and A1C levels (https://pubmed.ncbi.nlm.nih.gov/23803878/). And green tea has less caffeine than coffee, two to three times less.
Don’t Make Coffee Unhealthy
You can negate coffee’s benefits by adding too much milk and sugar. Also, some specialty coffee drinks have as many carbs as a meal. To make coffee healthier, you can use stevia or monk fruit to sweeten coffee, which won’t affect blood sugars. These sweeteners also do not have the negative effects associated with other sugar substitutes (https://backtonaturediabetic.com/the-best-sugar-substitutes-for-diabetics/). And just a splash of milk or alternative milk can make black coffee less bitter.
Conclusion
Coffee can help reduce the risk of type 2 diabetes. By contrast, research shows that caffeine in coffee can raise blood sugar levels and increase insulin levels in diabetics. Like most people, I would find it impossible to give up coffee. But what we can do is drink less regular coffee and drink more half-caffeinated coffee. We can also switch to decaf coffee, which also contains the minerals found in regular coffee. Minerals like magnesium and potassium are beneficial to diabetics, which might convince you to switch. We can also drink more green tea, which has a fraction of the caffeine and may improve A1C levels.
I have food sensitivities to gluten and dairy. And I’m not the only diabetic that does. It turns out that many type 1 diabetics are sensitive or allergic to cow’s milk and gluten. A fascinating fact is that if you have one autoimmune disease, you’re more susceptible to developing another one.
Difference Between Food Allergies and Food Sensitivities
A food allergy affects the immune system and can be life-threatening, such as a peanut or shellfish allergy. A food allergy may produce hives, itchiness, and anaphylaxis, which can cause shock and difficulty breathing. By contrast, food sensitivities usually only affect the digestive system and cause less serious symptoms such as gas, cramps, bloating, and diarrhea.
Difference Between Gluten Sensitivity/Intolerance and Celiac Disease
Celiac disease is an autoimmune disease in which gluten causes the immune system to attack the small intestines. Gluten is a protein found in wheat, rye, and barley. Oats are naturally gluten-free but may come in contact with gluten during harvesting. By contrast, non-celiac gluten sensitivity may cause stomach issues.
Statistics for Diabetes and Food Allergies
As of 2021, the countries that consumed the most milk were also the countries with the highest incidences of type 1 diabetes, suggesting there is a correlation. Please see the picture below.
Here are some other staggering statistics and studies on food allergies and type 1 diabetes:
Dr. Fraser Scott from the Ottawa Hospital Research Institute tested 42 type 1 diabetics and found that nearly half had an abnormal immune response to wheat proteins. He stated, “our research suggests that people with certain genes may be more likely to develop an over-reaction to wheat and possibly other foods in the gut and this may tip the balance with the immune system and make the body more likely to develop other immune problems, such as type 1 diabetes.” (Type 1 Diabetes Linked To Immune Response To Wheat — ScienceDaily)
Genetic tests on nearly 20,000 subjects revealed that people with type 1 diabetes and celiac disease shared seven unusual genetic regions that were not seen in healthy volunteers. “What we need to look at now is if there is a dietary trigger for type 1 diabetes,” said David van Heel, a geneticist at Barts and the London School of Medicine and Dentistry, who co-authored the study in the New England Journal of Medicine (https://www.theguardian.com/science/2008/dec/11/diabetes-food-health).
Babies fed formula without cow’s milk were about 50% less likely to develop proteins associated with type 1 diabetes. The researchers hypothesize that cow’s milk may cause diabetes in genetically at-risk kids. They recommend breastfeeding for as long as possible or avoiding cow’s milk formula for the first 6 to 8 months (https://www.webmd.com/diabetes/news/20010723/drink-milk-get-diabetes).
Suggestions from Experts
The International Society for Pediatric and Adolescent Diabetes (ISPAD) guidelines recommend screening type 1 diabetics for celiac disease at the time of diagnosis and again at ages 2 and 5. They also recommend additional screening if there is a first-degree relative with celiac or if the person is symptomatic (https://onlinelibrary.wiley.com/doi/10.1111/pedi.12740).
A chiropractor suspected I had food sensitivities when she examined me and said I was inflamed all over. I had also suspected this since dairy has given me problems since childhood and gluten gives me digestive issues.
When I tested sensitive to dairy and gluten, I didn’t know what foods I could eat. As a result, I started a blog, https://liveglutenanddairyfree.com/review-of-gluten-dairy-free-alternative-milk, and researched brands that are both gluten and dairy free. Contrary to popular belief, there are a lot of gluten and dairy-free food options.
Of course, many foods found in nature are naturally gluten and dairy free such as fruits, vegetables, and grains like rice. Also, the Paleo diet doesn’t include dairy or gluten and is low carb, which is an added benefit for diabetics (https://liveglutenanddairyfree.com/paleo-naturally-gluten-and-dairy-free/).
It’s important to address food allergies/sensitivities because not only do they cause physical issues, but they can also cause insulin resistance and inflammation.
Tests and Elimination Diet
How do you test for food sensitivities or allergies? There are two methods. You can either take an allergy test or perform an elimination diet. An elimination diet removes the suspected allergen for a few weeks. Then you reintroduce the food back into your diet to see if the symptoms return.
Conclusion
Children consuming milk and gluten does not mean they will develop type 1 diabetes. However, there is research showing some milk allergies may contribute to type 1 diabetes. And many type 1 diabetics have celiac disease, which is another autoimmune disease. It’s important to be aware that some children may have a genetic predisposition to these food allergies, which may cause type 1 diabetes.
As a diabetic, you may be afraid to eat fruit. They contain fructose (a natural sugar present in fruits) which can raise blood sugar levels. Even the keto diet forbids fruit. All of this may make you wonder- can diabetics eat fruit?
Evolutionary Cravings
First, let’s look at why humans crave fruits. “Humans evolved to crave sweet tastes to get the nutrients needed to survive. A daily supply of vitamins, minerals, and fiber is needed because our bodies cannot make them. The best source of these substances for our ancient ancestors was sweet, ripe, delicious fruit” (https://www.sciencealert.com/even-if-you-re-trying-to-lower-your-sugar-intake-a-doctor-explains-why-you-should-keep-eating-fruit). Nowadays, we have access to all kinds of fruits, which you can include in your diabetic diet.
Why Fruits Have a Bad Reputation
There are many reasons fruits have a negative reputation. As mentioned earlier, they contain fructose, which may raise blood sugar levels. Also, some are high in carbs or have a high GI (Glycemic Index), which is a measure of how foods affect blood sugar levels. Foods with a high glycemic index are quickly digested and absorbed, which causes a fast rise in blood sugar. High-carb fruits do the same.
However, there are many positives to eating fruits. They contain nutrients such as vitamins, minerals, and fiber. In addition, they have health benefits such as aiding in weight loss and being heart healthy. And dark-colored fruits such as berries, cherries, and plums are high in antioxidants.
Also, not all fruits are high in carbs or have a high GI.
Low-Carb/Low GI Fruits
Berries
Lemon
Grapefruit
Pears
Apples
Plums
Peaches
Rockit Apples
I have to give a special mention to a new apple I’ve discovered, Rockit Apples. They are a mix between a Gala apple and a Gala Splendor cultivar apple. Rockit Apples are tiny, some only slightly larger than a golf ball. And they only contain between 5-7 grams of carbs. They are a perfect little snack.
Low-Carb but High GI?
I’ve never been able to eat some low-carb fruits without my blood sugar skyrocketing. And it may be because while they are low-carb, they have a moderate to high GI. Therefore, you need to take both into account. These fruits include:
Watermelon
Cantaloupe
Honeydew
Grapes
Pineapple
Mango
How will you know if these fruits will cause your blood sugar to rise rapidly? You already know what I’m going to say: be a diabetic detective and track which fruits raise your blood sugar levels.
Fruits to Avoid or Limit
The following fruits contain a high amount of carbs and will raise your blood sugar:
Fruit juice-most contain little to no fiber and some have as much sugar as a can of soda
Dried fruit-high in carbs and easy to overeat
Processed fruit such as canned in syrup and apple sauce-high in carbs and sugar
Smoothies-high in carbs and often mixed with juice or yogurt
How to Fit Fruit in Your Diet without Wrecking Your Blood Sugars
Although some fruits are high in carbs and GI, all fruits contain beneficial nutrients and you can include them in your diet. They are also a healthier alternative for satisfying a sweet tooth.
Without a doubt, I will never give up mango. It’s my favorite fruit and is called the king of fruits for a reason. You don’t have to give up fruit either.
Indeed, there are steps you can take to keep your blood sugar from spiking when you eat fruits. You can eat them before exercise, for example. Eat half or a smaller portion. Instead of eating a handful of dried fruit, sprinkle a little on your salad or yogurt.
Alternatively, consuming protein and/or healthy fats with fruit will slow down the absorption of fructose. Here are some you can eat along with fruit:
Nuts
Nut butter
Plain or Greek yogurt
Cheese and cottage cheese
Avocado
Eggs
Hummus
American Diabetes Association Guidelines on Fruit
According to the ADA, fruit is a great way to satisfy your sweet tooth and get extra nutrients. They recommend fruits that are fresh, frozen, or canned without added sugars (https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit).
Conclusion
Yes, diabetics can eat fruit. The key is to look for fruits that are both low in carbs and GI. Also, eat them with protein/fat to slow fructose absorption. Of course, no fruit should be forbidden fruit. Enjoy them in moderation. After all, they are high in fiber, nutrients, and antioxidants. Fruits are also a great substitute for sweets.
Diabetic News
The American Diabetes Association® (ADA) supports U.S. Senators Jeanne Shaheen (D-NH) and Susan Collins (R-ME) for introducing legislation to make insulin more affordable for millions of diabetics. The Improving Needed Safeguards for Users of Lifesaving Insulin Now (INSULIN) Act includes reforms to reduce the price of insulin by encouraging lower list prices and including limits on out-of-pocket costs for patients.
Quote
Disclaimer
Please remember this is not medical advice or intended to replace the advice of your doctor. This is my experience with the natural supplements that have helped me manage my diabetes. They are not intended to cure any disease. Please do not self-diagnose. Always check with your health care provider before trying new treatments.
Also, natural does not mean safe. Many natural remedies have side effects and can interact with medication and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them like foods and not medication. Unlike drug manufacturers, supplement makers do not have to show their products are safe or effective.
I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.
When you think of diabetes and sugar, the first thing that probably comes to mind is blood sugar levels. But this post is on another type of sugar, alternative sugar for diabetics. I will break down the sugars by artificial sweeteners, sugar alcohols, and sugars found in nature.
Artificial Sweeteners
Artificial sweeteners are in everything from baked goods to beverages. They are also called non-nutritive sweeteners because they contain few calories or nutrients. Artificial sweeteners include:
Aspartame (Equal, NutraSweet)
Saccharin (Sweet’N Low, Sugar Twin)
Sucralose (Splenda)
Acesulfame potassium/acesulfame K (Sunett, Sweet One)
Most diet/no-sugar soft drinks contain Aspartame or Sucralose. Although they are FDA approved, my post, 14 Healthier Substitutes for Diet Soda (https://backtonaturediabetic.com/14-healthier-substitutes-for-diet-soda/) cites research showing that artificial sweeteners may stimulate appetite, cause weight gain, and increase the risk of strokes and heart attacks. They also increase the risk of colorectal cancer in women under 50.
Sugar Alcohols (also known as polyols)
Sugar alcohols are in some fruits and vegetables but are often artificially made. They are used to sweeten diet foods, sugar-free candies, and chewing gums. Sugar alcohols include:
Erythritol
Xylitol
Sorbitol
Lactitol
Isomalt
Mannitol
Your body cannot digest most sugar alcohol, which is good and bad. Because your body partially digests them, they don’t affect blood sugar levels like regular sugar (sucrose). They travel to the large intestine, where gut bacteria break them down. However, as a result, they can produce side effects such as gas, bloating, and diarrhea, especially if you eat a large amount. If you’ve ever eaten sugar-free candy, you might have noticed the warning on the back of the package, “excessive consumption may have a laxative effect.” This is due to the sugar alcohols used to replace sucrose.
Research shows that sugar alcohol can be just as bad as artificial sweeteners because they may increase the risk of cardiovascular disease. A recent study revealed that xylitol in processed food can increase the risk of heart attack and stroke.
“Our studies show that elevated blood levels of xylitol contribute to heightened platelet reactivity and are associated with an enhanced risk for cardiovascular events, like heart attacks and stroke,” says physician-scientist Stanley Hazen, MD, PhD (https://health.clevelandclinic.org/dangers-of-xylitol). He also stated that “The very people who are most at risk for clotting events like heart attack and stroke — people with diabetes — are the very same people who are most likely to be ingesting xylitol in high levels and further increasing that risk without knowing it.”
The findings are similar to those of Dr. Hazen and his team in studies of erythritol, another sugar alcohol.
Sugars Found in Nature
Honey
Honey contains sugars (approximately 40% fructose and 30% glucose). While honey is slightly better than sugar because it contains nutrients, it has more calories than sugar and can still raise blood sugar.
Blackstrap Molasses
Boiling molasses three times creates blackstrap molasses. It’s more nutritious than molasses because boiling concentrates nutrients. Like honey, blackstrap molasses contains calcium, magnesium, and potassium.
“Molasses contain nutrients that are lacking in traditional sugar. Molasses also has more flavor than sugar, making it easier to use less for sweetening. However, blackstrap molasses has a flavor that may not appeal to some people and may not be preferred in all cases where sugar is needed,” says Joy Ashby Cornthwaite, certified diabetic care educator at the University of Texas Health Science Center at Houston.
Agave syrup is made from a group of succulent plants that grow in the southwest. It has a low glycemic index, meaning it won’t significantly affect blood sugar levels. However, Agave contains more fructose than table sugar and most other sweeteners.
“Excess fructose is converted into fat by your liver. This can raise triglyceride levels and may promote non-alcoholic fatty liver disease,” says Alexandra Caspero, a plant-based dietician. “There are also studies showing that diets high in fructose consumption are associated with higher levels of LDL cholesterol and increased belly fat. For comparison, regular table sugar is about 50 percent glucose and 50 percent fructose. Agave syrup is [about] 85 percent fructose.” (Agave Nectar May Lead to Fatty Liver Disease – Woman’s World (womansworld.com))
Coconut Palm Sugar
Coconut palm sugar comes from the sap of the coconut palm tree. Like agave, it has a low glycemic index but contains fructose.
Are Natural Sugars Better Than Artificial Ones?
You may assume these four sweeteners are better than artificial sweeteners because they come from nature. On the one hand, they contain nutrients and do not cause the adverse effects of artificial sweeteners. However, they contain calories. While fructose is natural and found in fruit, excess consumption can lead to insulin resistance and non-alcoholic fatty liver disease. They are sweeter than sugar, so you can use a smaller amount, but fructose can raise blood sugar levels. Therefore, use them in moderation.
Allulose– The New Kid on the Block
Allulose is a lower-calorie sugar that came out in 2015 and comes from fruits like figs and raisins. It’s also commercially produced from corn or fructose. Allulose is 70% as sweet as sugar but with 90% fewer calories. Despite not being a sugar alcohol, we still metabolize it similarly. It’s absorbed in the small intestine, so it doesn’t get absorbed in the body, meaning it doesn’t affect blood sugars significantly. However, like sugar alcohol, you may get gastrointestinal discomfort.
In addition, exciting new research shows that it may lower after-dinner blood sugar and reduce body fat. Read more here:
With a name like monk fruit, you’d expect sugar from this fruit to come from fructose. However, unlike most fruits, the sweetness in monk fruit comes from antioxidants called mogrosides, which the body processes differently than sucrose and fructose.
Stevia comes from the stevia plant leaves and is 100-300 times sweeter than table sugar.
Unlike artificial sweeteners, stevia and monk fruit have not been linked to health risks. Contrary to natural sweeteners like honey, they do not contain calories, fructose, or glucose, so they don’t raise blood sugar levels. And they do not cause the stomach issues that sugar alcohols can.
But be sure to read the product labels to ensure no other sweeteners are added.
Conclusion
There are many sugar substitutes for diabetics, including those found in nature. However, some can cause health problems, stomach discomfort, and even raise blood sugar. My top picks are monk fruit and stevia, which are considered safe and do not raise blood sugar. They are becoming more mainstream, found in many soft drinks, and sold as packets. You can even bake with them because both are heat-stable.
Quote
Disclaimer
Please remember this is not medical advice or intended to replace the advice of your doctor. This is my experience with the natural supplements that have helped me manage my diabetes. They are not intended to cure any disease. Please do not self-diagnose. Always check with your health care provider before trying new treatments.
Also, natural does not mean safe. Many natural remedies have side effects and can interact with medication and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them like foods and not medication. Unlike drug manufacturers, supplement makers do not have to show their products are safe or effective.
I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.
You probably have this aromatic spice in your kitchen cabinet. It’s popular during fall and fills the air during winter holidays. While we associate this spice with sweets, it’s so versatile that cooks add it to chili and lamb. It may help control your blood sugar, but not if you’re a Type I diabetic like me. If you guessed cinnamon, you are correct.
There are two types of cinnamon, with one being more beneficial and safer:
Cassia –is inexpensive and found in most products containing cinnamon. Use caution when consuming high amounts since it contains coumarin, which can be toxic to the liver. The coumarin in some cinnamon can interact with medications that also affect the liver, like acetaminophen or statins, increasing the risk of liver damage.
Ceylon– is referred to as “true cinnamon”. Ceylon is more expensive but contains more antioxidants and lower amounts of coumarin.
Cinnamon Does Not Seem to Work for Type I Diabetics
A study determined cinnamon’s effect on glycemic control in adolescents with type 1 diabetes. Seventy-two type 1 diabetics were treated in an outpatient setting with cinnamon (1 g/day) or a placebo for 90 days. There were no significant differences in final A1C, total daily insulin intake, or the number of hypoglycemic episodes between the two groups. The study concluded that cinnamon is not effective for improving glycemic control in Type I adolescents (https://pubmed.ncbi.nlm.nih.gov/17392542/).
May Help Reduce Bad Cholesterol
Besides lowering blood sugar, cinnamon may also lower cholesterol and triglycerides (fat in the blood). An analysis of 10 studies found that daily cinnamon consumption led to a significant decrease in total cholesterol and bad cholesterol (https://health.clevelandclinic.org/benefits-of-cinnamon/).
Conflicting Studies
There are conflicting studies on whether cinnamon helps Type 2 diabetics with blood sugar control:
In a study with 70 Type II diabetics, patients were divided into 2 groups. They were divided into 35 receiving cinnamon and 35 receiving placebos. There was no significant difference in blood glucose after 30 and 60 days (ncbi.nlm.nih.gov/pmc/articles/PMC3924990).
A 2016 study of 25 people in the Journal of Intercultural Ethnopharmacology concluded that cinnamon may provide benefits for those with poorly controlled diabetes. Participants consumed 1 g of cinnamon for 12 weeks. The result was a 17 percent reduction in fasting blood sugar levels (https://pubmed.ncbi.nlm.nih.gov/27104030/).
A study determined whether cinnamon improves blood glucose and cholesterol levels in people with type 2 diabetes. A total of 60 people with type 2 diabetes were divided randomly into six groups. Groups 1, 2, and 3 consumed 1, 3, or 6 g of cinnamon daily, respectively, and groups 4, 5, and 6 were given placebo capsules. They were given cinnamon for 40 days followed by a 20-day washout period. The results were that after 40 days, all three levels of cinnamon reduced the mean fasting serum glucose (18–29%), triglyceride (23–30%), LDL cholesterol (7–27%), and total cholesterol (12–26%) levels. However, there were no significant changes in the placebo groups. Also, changes in HDL cholesterol were not significant. The study concluded that intake of 1, 3, or 6 g of cinnamon per day reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes. The study suggests that adding cinnamon to the diet of type 2 diabetics will reduce risk factors associated with diabetes and cardiovascular diseases (https://diabetesjournals.org/care/article/26/12/3215/21858/Cinnamon-Improves-Glucose-and-Lipids-of-People).
Cinnamon May Be More Beneficial for Prediabetes
Cinnamon may aid Type II diabetics and may even be more beneficial for prediabetics.
Research published in the Journal of Endocrine Society revealed daily consumption of cinnamon may help control blood sugar in prediabetics, preventing type 2 diabetes in the future.
Out of 54 prediabetic participants, 27 received three daily 500 milligrams (mg) doses of cinnamon over the course of 12 weeks, in capsule form. The rest received a placebo.
After 12 weeks, people on the placebo had higher fasting blood sugar, but levels of people consuming cinnamon remained stable. Additionally, the group consuming cinnamon had an improved glucose tolerance (the ability to metabolize sugar) but the placebo group did not.
“Our 12-week study showed beneficial effects of adding cinnamon to the diet on keeping blood sugar levels stable in participants with prediabetes,” said the study’s corresponding author, Giulio R. Romeo, MD, of Joslin Diabetes Center in Boston. “These findings provide the rationale for longer and larger studies to address if cinnamon can reduce the risk of developing type 2 diabetes over time.”
Emmy Suhl, diabetes educator of the Joslin Diabetes Center in Boston, agrees cinnamon can help prediabetics. “For people who already have diabetes, cinnamon is not an alternative to medication. But for people with pre-diabetes who are interested in using diet to manage their blood sugar, it’s one of many strategies worth considering. The evidence is still inconclusive,” Suhl notes, “but cinnamon is inexpensive, and it tastes good.”
While studies are conflicting, the best way to determine if cinnamon can lower your blood sugar is what I always advise- be a diabetic detective. No, this doesn’t mean you can eat all the cinnamon buns you want. But there are other tasty ways to add more cinnamon to your diet. Sprinkle it on toast, popcorn, oatmeal, sweet potato, and apples. Go ahead, add a cinnamon stick to your coffee or apple cider. Be cautious that if it works for you, it may cause low blood sugar. Just don’t use it as a replacement for your medication.
Conclusion
If you want to test if cinnamon will lower your blood sugar, use Ceylon as opposed to Cassia. Ceylon has more antioxidants and less coumarin, which is toxic to the liver. While I’m disappointed that cinnamon doesn’t lower blood sugar in Type I diabetics, I’m excited it may work for Type IIs and prediabetics. Sprinkle it on your food. After all, it’s high in antioxidants. And it may be a tasty way to help manage your blood sugar and cholesterol.
Diabetic News
The National Institutes of Health/National Institute of Diabetes and Digestive and Kidney Diseases (NIH/NIDDK) awarded Joslin Diabetes Center $8.5 million to support Joslin’s Diabetes Research Center (DRC) program. They gave the grant on April 1, 2022, marking the 36th continuous year of NIH investment in Joslin’s DRC program.
Quotes
Disclaimer
Please remember this is not medical advice or intended to replace the advice of your doctor. This is my experience with the natural supplements that have helped me manage my diabetes. They are not intended to cure any disease. Please do not self-diagnose. Always check with your health care provider before trying new treatments.
Also, natural does not mean safe. Many natural remedies have side effects and can interact with medication and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them like foods and not medication. Unlike drug manufacturers, supplement makers do not have to show their products are safe or effective.
I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.
Diabetics, including me, rejoiced when diet soda first appeared in grocery stores. Finally, we could enjoy the sweet and bubbly drink without worrying about our blood sugar skyrocketing. However, research has linked many health risks to drinking diet soda. Because of these findings, I have given up drinking diet soda and instead have found 14 healthier substitutes.
Diet Soda May Increase Appetite and Causes Weight Gain
Research has revealed disturbing findings of artificial sweeteners like Saccharin (Sweet’N Low), Aspartame (NutraSweet and Equal), Acesulfame potassium (Sunett and Sweet One), and Sucralose (Splenda).
A growing body of evidence has found that diet soda may be harmful and linked to health issues:
A study by the University of Southern California, Los Angeles, showed that females and the obese may be more sensitive to artificial sweeteners. As a result, the drinks stimulate their appetites.
The San Antonio Heart Study followed diet soda drinkers from 1979 to 1988 and found that those who drank diet soda 3x a day were twice as likely to be more overweight than those who did not.
Diet Sodas Confuse the Body
Susan Swithers, a Purdue University scientist, claims diet sodas confuse the body because our bodies are conditioned to get sugar from something that tastes sweet. The body’s response system gets confused after the expected sugar never arrives. Consequently, the body gets tricked into making insulin to cover the sugar and calories it thinks it’s consuming. This can lead to increased weight gain, heart disease, and stroke.
Is all Soda Bad?
If you think drinking regular soda is the answer, studies show they are not a better choice. And it’s not just because sugar is bad for diabetics.
According to the American College of Cardiology, French researchers observed over 100,00 participants between 2009 and 2019. Researchers divided the participants into 3 groups: those who don’t drink any type of soda, those who only drink either diet or regular soda occasionally, and those who drink them frequently. Results showed that regardless of whether the soda contained sugar or artificial sweeteners, drinking them often led to a higher risk of strokes and heart attacks.
Data from Framingham Heart Study (FHS) found that people who drink sugary beverages often are more likely to have poorer memory and a significantly smaller hippocampus, which is the area of the brain important for learning and memory. Researchers also found that people who drank diet soda daily were almost three times as likely to develop stroke and dementia when compared to those who did not consume diet soda.
A 2019 study by Harvard researchers found the more sugar-sweetened drinks people drank, the greater their risk for premature death from cardiovascular disease.
Researchers at Washington University School of Medicine in St. Louis found a link between drinking sugar-sweetened beverages and an increased risk of developing colorectal cancer in women under age 50.
Don’t Drink Your Carbs
Years ago, one of the best pieces of advice my nutritionist gave me was “Don’t drink your carbs.” There are many reasons for this:
Liquid carbs have a faster impact on blood sugars
You may consume them in excess without realizing it
They are empty calories with no nutritional values, such as fiber or vitamins
You’ll feel more satisfied if you eat your calories rather than drink them
14 Substitutes for Diet Soda
Here are my top replacements for diet soda. They either do not contain any sugar or contain natural sugars like stevia and monk fruit. Stevia comes from the stevia plant in South America. Stevia is 200 to 300 times sweeter than sugar, so you only need a small amount to sweeten foods and beverages.
Monk fruit is a small melon from China and is 150-200 times sweeter than sugar. Not only are stevia and monk fruit popping up in drinks, but they also come in packets you can add to your coffee and tea.
Naturally Sweetened Soda
Virgil Zero Sugar-sweetened with stevia leaf extract and monk fruit
Zevia Zero Calorie-sweetened with stevia leaf extract
Water
Sure, it’s boring, but some excellent alternatives and products add flavor:
True Lemon lemonade packets-sweetened with real fruit, stevia, and a touch of sugar
Sparkling Water like Perrier contain no sweeteners
Electrolytes
Vitamin Water Zero-sweetened with stevia
LMNT packets- sweetened with stevia
Bone Broth
Bai Antioxidant Cocofusion (coconut water naturally contains electrolytes)– sweetened with stevia
Juice made with Stevia
Tropicana Zero Sugar
Ocean Spray Zero Sugar. Not to be confused with Ocean Spray Diet 5, which contains sucralose (Splenda)
Prebiotic Soda
There are many prebiotic sodas, but I like Poppi because their classic cola tastes like regular soda, contains stevia, and only has 7 grams of carbs. It also contains apple cider vinegar, which has many benefits. See these two posts for more information:
Unsweetened alternative milk such as soy, almond, and cashew milk
Conclusion
Overeating, colorectal cancer, and a higher risk of stroke and dementia. This is what the latest research shows on not only diet soda but sugary beverages as well. But drinking plain water is not the only solution. My 14 substitutes for diet soda are unsweetened or contain natural sugars. They are also low-carb. You can now enjoy sodas and other drinks that won’t raise your blood sugars, or cause potential health risks.
Quote
“Soft drinks: The gooey, bubbly sea drowning our American children.”
— Marlene Dietrich
Disclaimer
Please remember this is not medical advice, or intended to replace the advice of your doctor. This is my experience with the natural supplements that have helped me manage my diabetes. They are not intended to cure any disease. Please do not self-diagnose. Always check with your healthcare provider before trying new treatments.
Also, natural does not mean safe. Many natural remedies have side effects and can interact with medication and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them like foods and not medication. Unlike drug manufacturers, supplement makers do not have to show their products are safe or effective.
I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.
