Aren’t Fruits Full Of Carbs – Advice For Diabetic Patients:-
We are often told that fresh fruits are extremely good for health. But what about the sugar contents in the fruits? Aren’t fruits full of carbs? But do you know that there are two types of carbs– the good carbs and the bad carbs? Well, it is what makes the difference. If you have fruits that are enriched with good carbohydrates then they will not harm you in any way. Your blood sugar or obesity problems will not be affected at all. Rather you will be able to handle them easily.
Fruits enriched with good carbs and other nutrients:
Apples and pears are low in sugar and contain a sufficient amount of fiber and so satisfy your sweet tooth you can go for these fruits without disturbing your pancreas.
Although grapefruit is a citrus fruit unlike other fruits of the same group are not high in sugar and can be taken in salads paired with avocado slices but without sprinkling sugar on top.
Apricots and peaches too are a smart way to get vitamin C and fiber in a tasty way. They have the same nutritional elements like apples and pears.
Figs are low in sugar and store a lot of fiber. Do not miss them during the season.
Strawberries, Cranberries, Raspberries and Grapes are some of the best fruits that have low in sugar and supply sufficient quantity of good carbs to the body for energy and metabolism as well. You will often see jams and diabetic sugar-free desserts prepared with these fruits for the natural sugar in them are just right enough to offer you a tasty treat.
There are certain fruits which are high in sugar and other essential nutrients. A normal individual especially children can have them profusely, but if you are a diabetic or an obese patient or trying to stay low on carbs avoid the following fruits.
Fruits to avoid – Bad Carbs:
Watermelons are really a tempting fruit. But they are very high in sugar and carbohydrate contents. So avoid it.
Mangoes and Papayas are those fruits that attract everyone. But they are full of sugar and carbs that cannot be digested easily. So it is better to avoid them.
Pineapples are good sources of enzymes that treat joint pains and inflammation. But the high sugar content in them is harmful for many.
Nature is full of all the necessary nutrients that we require to stay healthy. It is our task to pick out the ones that are best for us.
Exercises have been considered to be one of the most important ways of maintaining good health from the ages. Hence it is no doubt that exercises will help to control and reduce diabetes considerably including Type 2 Diabetes. How physical activities help to lower blood glucose level can be best understood if we know the causes of diabetes.
What is Diabetes?
Diabetes is a problem that is tormenting individuals of all age groups around the world. It can happen to anyone at any time. So if you can understand the problems that are related to diabetes you can easily understand why doctors recommend exercises at the very start to control your blood sugar level. But what is diabetes? It is a condition when there is enough glucose in your blood but it is not utilized by the body properly and so the level of glucose rises up making you a diabetes patient.
You must be thinking why does not the body use the glucose when it is available? This is because the insulin, a hormone produced by the pancreas is either not enough to open the cells of the body to allow glucose to enter which is used as energy resources or your body may not be reacting to the insulin produced by your pancreas in which case also, the blood glucose remains in the blood itself and gradually rises high for it remains unused by the body. It is for these two reasons that you suffer from diabetes.
There are mainly two types of diabetes namely Type 1 and Type 2 Diabetes which is the most common type and is somewhat a chronic problem that lingers for life. Hence it is very important to treat Diabetes in the best possible ways to stay healthy and enjoy life like all others. In Type 2 Diabetes, the body fails to produce sufficient insulin and it may also happen that the cells are insulin resistant.
Visiting the doctor
When you visit a doctor complaining about your problems of weakness, frequent urination, dizzy feeling etc the first thing that he advices you is to go for a blood test to ascertain the blood sugar level, whether it is too high or within the normal range or it is on the rise. Accordingly he prescribes certain medicines and he emphasizes on physical exercises the most along with diet control and certain lifestyle changes.
Exercises to Check Diabetes
It has been proved that exercises make it easier to keep a check on diabetes. So anybody who is suffering from diabetes, do not sit back in dismay, rather get up and visit your nearest gym and talk to the professional instructor who can design your exercise routine according to your requirements and what suits you the best. Physical activity is one of the most important components of Type 2 Diabetes treatment plan.
How Does Exercise Affect Blood Sugar?
1. During exercise, the body requires extra energy and that is supplied by blood sugar or glucose. Even when you do something quickly, the muscles and liver release glucose for fuel. The maximum amount of glucose is used when you do moderate exercise for a long period of time like hiking. Your blood sugar level goes down through these movements. Thus it has been proved that physical activities especially exercise help to reduce diabetes problems.
2. During your workouts the muscles can use the glucose present in the body without insulin. It does not matter whether you are insulin resistant or you do not have enough insulin. When you exercise, the muscles get the glucose they need automatically thereby reducing the blood sugar level. It has been found that if you are insulin resistant, exercise makes your insulin more effective because the insulin resistance goes down and the cells can use the glucose more effectively.
3. Exercises can also help people with Type 2 Diabetes avoid and reduce long-term problems. Most diabetics have blocked arteries that lead to cardiac arrest. Exercise reduces chances of heart attacks by keeping the heart healthy and strong by lowering glucose level.
4. There are other reasons of diabetes namely tension, stress, overwork and lack of rest and peace of mind. Exercise has an amazing effect not only on the body but also the mind. You will often hear people speaking about feeling rejuvenated and fresh after doing their workouts. This also helps to combat diabetes.
5. Exercises help to reduce weight too since overweight individuals are often diabetics. So by losing weight through workouts, you can control diabetes also.
Importance of professional help
When your doctor advice you follow a fitness routine, he also tells you that you should do those exercises which are perfect for you. But how will you know which exercises are best for you? It is the professional health instructor who will design your exercises in the correct way so that your aim of reducing blood sugar level is successful.
All kinds of exercises are not fit for a person with diabetes especially if the sugar level is quite high. In such cases, the doctor and the experienced instructor sit together and decide on the moves that will benefit the patient greatly.
What kinds of Exercises are recommended?
There are three main kinds of exercise namely strength training, flexibility work and aerobics. All the three kinds of exercises are organized in a balanced way by your personal instructor to achieve the most.
Aerobic Exercises: It is best to start with aerobic exercises because they are light and the basics of exercise that you can do on your own. These exercises include walking, running or jogging and sports like tennis, swimming, basket ball and biking. Any of these exercises must be done regularly for at least 30 minutes. If you cannot do it at a stretch, break it into 10 minutes each but try to complete the total 30 minutes. It may be difficult at first, but with practice you can easily achieve that for you have to reduce your glucose level.
Strength Training: When you become used to aerobic exercises and do not feel much strain, you will be started on strength training. This training builds up lean and efficient muscles for which you need a lot of energy that is supplied by the glucose in your blood and thus reduces sugar level. So the more you use glucose, the better it is for your diabetes control. Pull-ups and push-ups are often recommended by trainers. Lifting weights for 20 to minutes twice or maximum thrice a week is enough to get full benefits of strength training for diabetes control.
Flexibility Training: Of the various types of exercises stretching is one of the most important flexibility exercises that allows one to ascertain how well the joints and muscles can work and also ascertain their strength levels. By doing the various stretches, you again consume a lot of energy that is derived from the glucose in your blood and reduces the level of sugar which is the main aim of exercise in Type 2 Diabetes.
The final word about exercises to help reduce Type 2 Diabetes is that you must do your workouts willingly and enjoy every movement. Motivate yourself and stick to your plan to enjoy amazing results of exercises in reducing Type 2 Diabetes.
Diabetes is one of the most common diseases of today. Irrespective of age, this problem has increased in large numbers. If you have been diagnosed with diabetes, making the right food choices is of great importance in order to stay healthy and to avoid diabetes related other problems like heart disease.
Selecting The Right Foods
The rule of thumb for a diabetic is to maintain a healthy and nutritious diet plan to avoid blood sugar spikes. Anything that increases sugar levels of the blood has to be left out from the diet chart. And for this you need to know something more about the foods that you should have and the ones you must avoid even if you are very fond of them. Here is a list of foods that will keep your sugar levels under control and keep you fit.
Best Food for Diabetes
1. Whole-grain flours like wheat flour
2. Whole grains like brown rice
3. Fresh vegetables like greens, spinach, kale, lettuce and those that are rich in fibers
4. Fresh fruits, sugar-free jams
5. Baked or grilled low-fat meats, skinless chicken, baked or grilled fish, eggs, nuts, beans, tofu
6. Skimmed milk, low-fat yoghurt, non-fat sour cream, low-fat cottage cheese
7. Olive oils are the best, margarine, vegetable oils.
8. Low-fat sugar-free ice cream.
Foods Diabetics Should Avoid
1. White rice
2. Fried meats, fried fish, Pork, regular cheese
3. Blended coffee laced with syrup, sugar or whipped cream.
4. Bananas, peaches, melons and nectarines.
5. Doughnuts, pastries, bakery sweets
6. Fruit smoothies and regular ice creams
7. Fried foods and snacks like potato chips
8. Regular sodas, regular beer, fruity mixed drinks, dessert wines, energy drinks.
These are some of the different foods that you need to choose from if you are suffering from diabetes. Actually everything depends on your attitude and outlook. If you think that by refraining from those foods that are high in calories and sugar contents you are feeling healthy and fine, you will naturally stay fit and enjoy life. But on the contrary if you brood over your food feeling depressed that you need to give up on your favorite foods, then even if you maintain the prescribed diet you will not stay well.
The fact of maintaining a healthy diet regime is to love what you eat and maintain it willingly. Then even if you have a sugar-loaded pastry on your birthday, your sugar level will not rise.
January 2nd, 2016.
Well, here we are again. This article was written in December 2014 with an update on January 23rd, 2015. How was your 2015? I hope you accomplished many of your goals. Now, it is time, to start all over again. I am really looking forward to 2016. With all my past failures, I believe this is my year to shine. Let’s make history together. I have 4 or 5 vices, but only 2, I want to work on here. First and foremost is that I am addict for cigarettes. I have been smoking for 60 years. I have COPD, but doing well. No Oxygen yet. My other vice is food. I generally eat really good food. Low fat, no sugar to speak of, but on occasion, I fall off the wagon. Ice cream is the number culprit. Bread is another.
This is my plan. For 30 days, I will not have a single puff of a cigarette and I will eat only good food and a lot less of it. I plan on losing at least 10 pounds in the next 30 days. That is not a great feat, considering, I now weigh 249 pounds and I am 5’9″ tall. I took a pretty disgusting side view picture of myself, today. 90 days from today, I will post it along with current picture, so all can see, if I succeeded or failed.
Good luck to all of you and Happy New Year.
1/23/2015: We hope everyone is doing well on their New Years’s Revolution. Unfortunately, I have not been doing as good as I hoped. I have lost focus and motivation and I need help to get back on the wagon. Maybe, some of you have had the same problem. I have been on a few sugar binges and put myself on the usual “guilt trip”. Pistachio muffins have been my downfall. Were they worth it? Truthfully, they were very good. But now, realization has set in and I need to get back to the goals, I have set for 2015. So, today is a brand new day of a brand new year. If you have fallen, as I did, then today is the day to start anew. Good luck to all of us. If you have any suggestions, please send them in. We need all the help, we can get.
No, I did not make a mistake. I meant Revolution. Most of us make New Year Resolutions and we try really hard to live up to the. Some are about losing weight, quitting smoking, getting more exercise and any number of other things, we want to do starting the New Year. Most of those resolutions last a month or two, at best. We generally fall back to doing the same things again.
Setting Fitness Goals In New Year:
This year, 2015, I suggest a change. Let this be the year of revolution. The year, you make a difference in your total being. The year, you make you body as perfectly healthy as you can. The year, you allow you body to heal itself, after many years of feeding it unhealthy foods and preventing it from healing. Your body is a wondrous mechanism. It can cure itself. It doesn’t need any doctors or medications. All it needs is good nourishment. Feed it good foods and let it works wonders.
This is not about fad diets and exercise programs. We have been feeding our bodies all the wrong things. Cheeseburgers, French fries, tacos, pizza, and all the processed foods are stopping our bodies from keeping us healthy. We drink all kinds of drinks that are loaded with processed sugars and empty calories, and expect our bodies to thrive. Instead of thriving, we contract diseases like Obesity, Diabetes, Heart disease, just to name a few. Our bodies are begging for help, so they can do what they do best, heal themselves of these terrible diseases.
So, here is our 2015 Revolution. Make this the year, to learn how to feed your body what it needs, to work it’s magic and bring back your health. It won’t happen overnight and it will not be easy. Don’t forget, it has taken many years for you to develop whatever diseases, you have. How many years have you been eating processed foods and drinking sugar loaded drinks. It has taken years to strip your body of it’s curative powers. Here comes the good news.
It won’t take long for you body to regain it’s strength. Once it has, you will see you health change in a matter of a few months. You will start to feel better within a week or two. In six months, you will be able to do things, you have not done in years. You will have more energy than you have had it years. Your skin will get back it’s glow. In one year, your body can and will free you of most disease. Note: You should consult with your doctor before embarking on any lifestyle changes. Keep taking any medication until your body has time to work it’s wonders and you doctor says it is okay for you to stop. Seeking the help of a Certified nutritionist is a great idea.
Learn as much as possible about the foods that nourish your wonderful body. Become an expert about your bodies’ needs and any disease, you may have. Learn what nutrients your body needs. The more you learn and put into practice, the faster you will regain your health. There are hundreds or possibly thousands of diets around and they all work. Well, they work for a while anyway. If you feed your body properly, you will not have to diet ever again. Your body knows, how much you should weigh. Feed it well, and let it work.
My wish for all of you is this. May 2015 be the year, your body gives you the healthy life, you deserve.
Thank you for checking out Carbaholics Anonymous site again. Everyone always ask what foods should I eat, and what foods shouldn’t I eat. Reminds me what my father told me a while back. He said son “if it tastes good, spit it out”. Lets be honest, that is true some of the time. Good carbohydrates taste just as good as the bad ones. We all have to remember our bodies are machines. They need the right fuel to perform well. You are what you eat…. If you put bad food in, you will damage your body, if you put healthy food in, that will help build your body.
First of all, I have never seen a person get overweight because he ate to many vegetables. When I make up my plate, I always put more vegetables then anything else. Lean meats are a good source of protein and low on the carbs too. We like to eat fish, which is easy for your body to digest, and it doesn’t give you that bloated feeling. Every so often you will need to eat a steak or chicken, and try to stay around a 4 to 6 oz portions. Portion control has always been a issue for me personally, but it is something that we have to do. Egg are always another good source of protein too. There are times when I will bowl a dozen hard boiled eggs and keep them in the refrigerator, and eat them for snacks. Fruits are also a good source of natural good carbs vs bad carbs like potato chips, or ice cream. I also recommend about a fist full of nuts like unsalted Almonds. lt is another great snack that grows on you. Healthy oils like olive oil, or coconut oil, and maybe even non-gluten grains too.
Processed Foods: All Fast Food is in this list. All Cakes, Donuts, Potato Chips, Pretzels, Ice Cream, Candy Bars
Sugar: All Soft drinks, Fruit Juices, Store bought Orange Juice, etc
Diet and Low Fat Products: Cereals made with corn syrup. Most Dairy Products fall under this category too.
Artificial Sweeteners: Equal, Aspartame, Cyclamates and Acesulfame Potassium, and Saccharin
Omega 6 fatty acids found in Vegetable Oils: Canola, Safflower, Corn, Grape seed, Soybean and Sunflower
Gluten Grains: Wheat, Barley, Rye and yes it includes all breads, and Pastas
Trans Fats: Hydrogenated or partially Hydrogenated oils
Again Carbaholics Anonymous wants to thank everyone for writting in and requesting us to write about certain topics. As you all know we are all Carbaholics, and we are trying to win the fight against obesity, and diabetes. Please help Carbaholics Anonymous become the best free informative website out there. God bless..