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How to Lose Weight Without Falling For Any More Diet Hype Than Necessary

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How to Lose weight without falling for another diet hype

How to Lose Weight Without Falling For Any More Diet Hype Than Is Necessary

We don’t talk about weight loss much at Peachright, mostly because it’s something our culture talks about way too much. If you pay attention to it for too long, you’ll fall into the trap of believing that “thinner is better” and only thinking about food and exercise in terms of how they may help you lose weight.

To put it another way, I despise it when magazines frame their “health” and “fitness” material through the prism of weight reduction, because there is so much more to those aspects of life. Food is both a source of energy and a source of pleasure; exercise may make us healthier as well as improve our athletic abilities or our ability to perform the things we wish to do in everyday life. All of this is true regardless of your physical size.

However, if you truly desire to reduce weight, you may do so. Perhaps a health expert has advised you to do so, or perhaps you have your own reasons. (As a meathead, my motivation is generally to “get rid of some of the fat I got during my last bulk so I can get back to putting on muscle.”) If you’re always attempting to lose weight, the National Eating Disorders Association offers a hotline and a wealth of online tools to assist you. Your mental wellness is more essential than your physical appearance.

So I’m not going to try to persuade you to lose weight, nor will I presume that everyone wants to do so. But today, I’m going to provide you the fundamentals of how weight loss works, so you can acquire this information without feeling pressured to buy into a new fad diet.

 

What’s the difference between weight loss and fat loss

When individuals say they wish to “reduce weight,” they nearly invariably mean fat loss.

Your body is made up of several tissues. One is fat, while the other is muscular. Then there are your bones and organs, and water pervades all of these tissues. (Water is an important and natural component: jerky would result if a human body were completely dried up.)

Body fat percentage is a popular topic in the fitness industry. You have less fat on your body if it is lower. And the less fat you have—or, in this parlance, the “leaner” you are—the more obvious the forms of your muscles become. If you want to be “toned,” you must have some muscle and be thin enough to see some of it.

It’s not worth worrying about your exact body fat percentage or attempting to assess your muscle mass because the scales used to do so are frequently inaccurate. There are more accurate methods—in certain jurisdictions, you can request a medical-grade DEXA scan for fun—but even these contain error bars, so it doesn’t really matter. With such figures, you can’t accomplish anything productive.

A simple scale, on the other hand, provides you with a single number (your weight) that conceals all of this intricacy. It’s a great tool, but make sure you’re not just focused on the scale’s number. If you lose a lot of weight, you may lose muscle in addition to fat, which may leave you unhappy in the end. To say the least, muscle mass is beneficial to one’s health.

 

So, let’s go through the fundamentals of losing weight.

You develop fat and maybe muscle as you gain weight.

Your body wants to gain muscle if you do resistance training (lifting weights, for example) on a regular basis. You’ll build somewhat larger muscles if you eat enough protein to support your workout. Gaining muscle mass is difficult, at least once you’ve progressed past the novice level.

If you don’t do any resistance exercise, the weight you acquire will primarily be fat.

 

When you lose weight, both fat and muscle are lost.

Your body uses its own tissues to fuel you when you don’t eat enough food. Some of it is fat, which is what you want to achieve when you claim you want to “drop weight.” The problem is that along with it, muscle is frequently lost.

As a result, you’ll want to lose as little muscle as possible while you lose weight. To do so, engage in some resistance exercise and ensure that you consume enough protein to sustain it.

Another essential point is that when you lose weight slowly, you will keep the most muscle. That may be a pound every week or even half a pound per week for a smaller individual. On the plus side, because you’re consuming almost as much food as normal, a leisurely diet is simple to keep to.

 

Is it possible to shed fat without losing weight?

Yes, but there are a few stipulations. Your body will grow or keep muscle if you resistance exercise and consume a high-protein diet. It’s possible to maintain your current weight while growing muscle and reducing fat (a process known as “recomping”).

The problem is that muscle gain and fat loss are asymmetrical processes. It’s not difficult to shed a pound of fat: simply consume 500 calories less every day for a week. Gaining a pound of muscle is difficult; a person my size (I’m a tiny lady) is unlikely to grow more than five pounds of muscle every year. If you refuse to eat in a calorie surplus—in other words, if you refuse to gain weight—muscle building will be much more sluggish.

Many of us (particularly those who are new to exercise) experience recomp by mistake. You don’t gain or lose weight, but after a year, you look at an old photo of yourself and think to yourself, “Huh?” You can just let this happen if you don’t have any specific weight objectives. If you want to see faster or more dramatic changes in your body, it’s better to decide whether you want to lose or gain weight and then consume appropriately.

So, let’s speak about ways to shed pounds (with a goal of losing fat). If you wish to gain weight, follow the procedures in reverse, maintaining a calorie surplus rather than a deficit. And if you don’t care about losing weight, you can quit reading right now.


The calorie deficit is your most significant tool to lose weight.

Okay, here’s the only thing you really need to know: When you consume less calories than you burn, you lose weight.

Yes, there has been much discussion on whether “a calorie is a calorie” or whether particular foods or regimens are better for weight loss than others. These conflicting viewpoints, however, are all about how to establish a calorie deficit, not whether or not you should.

The easiest method is to simply calculate the calories you consume (typically using a meal monitoring app) and estimate how much you burn. Simple and to the point.

Another option is to follow a certain diet ideology, such as one that requires you to eat so little carbohydrate that you enter (the healthy form of) ketosis, or one that prohibits you from eating sugar and beans (yes, beans), or one that requires you to eat only at certain times of the day. The final consequence is the same: you consume less calories.

Each of these diets will try to convince you that theirs is the only or best method to lose weight, but there is no such thing as a “best” diet. Do what seems right to you, and keep in mind that some of the more restricted diets might be harmful to your mental health. Never believe that you must follow a certain diet plan to lose weight; none of them include any magical ingredients.

How to Start a Calorie Deficit Diet to Lose Weight

This is straightforward in theory: you figure out how much you burn and then eat less than that. The only drawback is that you’ll never know how many calories you burn, and you’ll have to accept that.

 

 

This is what you must do:

  1. Make a sensible judgment as to how many calories you expend every day.
  2. Eat a tiny little bit less than that.
  3. Check to see whether your weight has changed.

The most accurate approach to get a beginning guess is to log what you eat for a few weeks while your weight stays the same.

Your weight-maintenance calories are the average number of calories you consumed every day throughout that time period.

You, on the other hand, are in a hurry. For some reason, we’re all like that. Look for a TDEE calculator (not a BMR or RMR calculator), such as this one. The term “total daily energy expenditure” refers to everything your body performs during the day, including exercise.

Although no calculator can be completely exact, this one appears to be rather accurate. It has me at about 2,300 calories; I know that with my current workout plan, I gain weight if I consume 2,800 calories and lose weight if I eat 2,000 calories. (It’s also highly recommended on a number of fitness forums.) This isn’t a guarantee of accuracy, but keep in mind that we’re seeking for a very approximate estimate.)

Subtract a few from there. According to the Centers for Disease Control and Prevention, a “healthy” pace of weight reduction is one to two pounds per week at most. You’d be on the higher end if you’re a bigger person with more to lose. Nonetheless, I would be more cautious, especially at beginning. In principle, cutting 500 calories from your daily consumption will result in a weekly weight loss of around a pound. A weekly weight loss of half a pound can be achieved with a 250-calorie deficit. Even while a higher pace of weight loss would bring you to a lighter weight faster, a slower rate will be much simpler to live with: less hunger, more room to enjoy sweets and snacks, restaurant meals, alcohol, and everything else you like.

Keep track of your weight loss to see if it’s progressing at the expected rate. It’s natural for weight loss to slow down after a time. Even while a pound of fat is “worth” roughly 3,500 calories (thus the 500-calorie deficit), research suggests that by the time you’re halfway through a diet, you’ll need to burn what seems to be 7,000 calories to shed each pound of fat. (Thermodynamics hasn’t been broken; your body has simply gotten better at conserving energy, throwing your calculations off.)

Exercise is essential, but not in the way you believe.

But, you could argue, what about burning calories through exercise? The truth is, it’s overrated.

Of course, you should continue to exercise, but I would advise you to stop worrying about how many calories you are burning.

Cardio is beneficial to your health for a variety of reasons. It lowers your risk of cardiovascular disease and other chronic illnesses, as well as allowing you to undertake more everyday activities (walking, yard work, etc.) without being exhausted. Strength training is also very important: You’ll keep greater muscle mass and be less susceptible to injuries and aches and pains. Whether you’re attempting to lose weight or not, you should practice both strength training and cardio.

But what about the calories you expend? Don’t pay attention to those figures. First and foremost, those were included in your TDEE when you choose whether or not to conduct “mild exercise.” Second, calorie counts obtained from gym equipment and activity monitors are rarely precise.

Third, remember how efficient your body is at preserving energy? Exercising does not always burn as many calories as it should. After an HIIT workout, you may spend more time lounging on the sofa, or your body may save energy from unrelated biological activities (the research on this stuff has found things like changes in the energy expenditure of your internal organs.) You’re nothing more than a sack of flesh in front of a bathroom scale. You are not needed to go into details.

To be clear, exercise does burn calories, even if we can never know how much exactly. Many of us discover that the more activity we do, the simpler it is to reduce weight while being happy. I’d have a TDEE of roughly 1,600 calories if I never exercised, and I’d need to eat around 1,200 calories to lose weight. (It’s about the size of a single Chipotle burrito.) However, being a very active person, I burn far more than that, and I can lose weight despite consuming 2,000 calories. The 2,000-calorie lifestyle is far more fun and, in the long term, healthier than the 1,200-calorie lifestyle.

 

The distinction between a diet and a change in lifestyle

Nowadays, every diet loves to claim that it isn’t a diet. Of course, this is nonsense. You’re dieting if you’re eating to lose weight. You might do this while also adopting healthy behaviors such as eating more veggies and exercising more. Great! However, a “lifestyle change” suggests that you will continue to do the same things and achieve the same outcomes for the rest of your life. You can’t and shouldn’t lose weight indefinitely.

It’s preferable to conceive of weight loss as something you do for a defined period of time and then quit doing. Rather than setting a target weight and trying everything in your power to achieve it, set a time limit—say, two months—and observe what happens if you stick to a healthy calorie deficit throughout that period. Take a stop at maintenance to eat. Then decide if you want to continue losing weight or whether you’re done.

You won’t have to diet for the rest of your life, and you won’t be tempted to go on a crash diet to lose X pounds in Y weeks. It’s not worth your effort to drink only spicy lemonade or pricey juice (or whatever the newest “detox” is).

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13 Best Snacks for Type II Diabetics

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13 Best Snacks for Type II Diabetics
photo credit: freepik.com

Do you or a loved one have type II diabetes?

If so, finding healthy snacks can be difficult, especially when trying to control blood sugar. Most snacks are packed with carbs and will send insulin levels through the roof.

There are 3 key ingredients to the best snacks for type II diabetics:

  • Protein
  • Fiber (vegetables)
  • Fats

One thing you’ll notice from this list is that it’s pretty low in carbohydrates. Sure, there are some here and there. But most are made up more of the above 3 ingredients.

Carbohydrates cause spikes in blood sugar in diabetics, so we want to avoid them as much as possible when snacking — especially the processed kind.

It doesn’t mean that you can’t have carbohydrates. It just means that you have to watch what kind of carbohydrates that you eat as well as balance them out with healthy fats, protein, and fiber so that your blood sugar doesn’t spike as much.

1. Homemade Popcorn With Avocado Oil

Popcorn is actually pretty darn healthy when you make it right. It’s low in calories and high in natural fiber.

It’s also a GREAT snack alternative to store-bought popcorn, chips, or other processed snacks.

Just make sure to make it with healthy oil. We recommend avocado oil because it has a high smoke point and retains more of its healthy nutrients compared to other healthy oils like olive and coconut (1).

Sprinkle a little sea salt on top, and enjoy!

You can also try adding some nutritional yeast on top to give it a little “cheesy” flavor with some extra B vitamins.

2. Albacore Tuna

It depends on your personal taste buds, but for those who like tuna, it makes a truly great snack.  The high amounts of protein will also help curb cravings, and the omega-3 fatty acids help to level blood sugar.

Make sure the tuna is albacore, and get the organic brand if it’s in the budget.

Healthy ways to consume it: in salads, protein addition to soup, or with some healthy crackers.

3. Baby Carrots

Simple, easy, and basic is sometimes the best.  The beta-carotene, fiber, and antioxidants will help to level blood sugar and keep you feeling full.

Aim for 8-12 carrots baby carrots for fewer than 25 grams total of carbohydrates.

Try them with hummus (below) or just by themselves.

4. Hummus with Raw Veggies

Vegetables and humus as best snack for type 2 diabetes

This is another delicious snack diabetics can enjoy without any guilt.  Hummus is high in fiber and healthy fats and low in carbs.

Limit yourself to 1/3 of a cup of hummus and dip with bell peppers, carrots, cucumber, celery, or broccoli.

5. Nuts

Nuts like almonds, cashews, and pecans make for a great healthy snack.  They are full of high-quality fats, have virtually 0 carbs, and contain lots of fiber for appetite control.

Grab around 15 (a small handful) and make sure not to go overboard, because they are high in calories. 

6. Rice Cakes with Peanut Butter

Rice cakes alone are a great snack for diabetics, but most people struggle with the taste.

Buy some natural peanut butter (WITHOUT hydrogenated oils), and do a light spread on the rice cake.  Eating two of these when cravings kick in is a great snack solution and has less than 150 total calories.

7. Non-fat Cottage Cheese

The protein in cottage cheese stabilizes blood sugar, and it comes with a much lower calorie count than normal cheeses.

It’s a bit of any taste, but it’s one of the best snacks for ANYONE and not just for type II diabetics.  Also, you don’t have to worry about limiting yourself too much on the serving size, because the majority of the calories come from protein!

8. Apples and Oranges

13 best snacks for type II diabetics

Both of these contain sugar; however, because of the high fiber intake, the insulin spike is much less pronounced.

Remember when eating fruits to consume them whole.  Juicing them or eating them skinless (like an apple) or in a fruit bowl is much worse for blood sugar levels because the fiber has been taken out!

9. Greek Yogurt + Protein Powder

Greek yogurt is great because of its probiotics and high protein content.

The best brands that are low in sugar (less than 10 grams per serving) usually taste a little bland and even tart.

Add in half a scoop of chocolate whey protein powder to give your taste buds a treat.  It enhances the taste and adds another 10-15 grams of protein to an already high protein snack!

10. Chicken and Veggie Soup

It’s like chicken noodle soup, but skip the noodles!  Use chicken and any and all low carbohydrate vegetables you can think of. Seriously, it would be hard to go wrong.

The high protein intake, water, and fiber from the veggies make it one of the most satiating and diabetic-friendly snacks around.

Add Tony Chachere’s Creole Seasoning for some flavor and some spice!

11. Hard-Boiled Eggs 

Best snacks for type II diabetics

This is one of the best on-the-go snacks for the busy working mom or college student.  The high-quality protein, high-quality fats, and 0 carbohydrates make it a great snack for diabetics.

Just throw 4-5 in a ziplock bag and bring with you for breakfast or a snack!

12. Fresh Berries

Blueberries, raspberries, and blackberries are some of the best snack foods to diabetics.  Their high flavonoid content helps to regular blood sugar and provide crucial antioxidants the body desperately needs!

Have 1 serving every day as a snack.

13. Dark Chocolate

Dark chocolate made it into our 21 superfoods for diabetics because of its cocoa and high flavonoid counts.  These flavonoids have been shown to improve insulin sensitivity, reduce insulin resistance, drop fasting blood glucose, and blunt cravings.

Look to add this in as a special treat after meals, and make sure to get 85% cocoa or higher for best effects!Leave a comment below if you enjoyed this article on the 13 best snacks for type II diabetics or have any questions!

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10 Signs You Have Candida – How To Cure Candida Naturally And Permanently

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10 Signs You Have Candida - How To Cure Candida Naturally And Permanently
photo credit: unsplash.com

Candida can cause all sorts of problems in the body, and the worst part is that most people don’t even know they have it.

What is candida?

Candida is a type of fungus, which is a form of yeast, that can be found in the mouth and intestinal tract.  It helps with nutrient absorption and digestion.

The problems occur when candida is overproduced.  When the immune system is compromised, the healthy balance of candida in the body can be disrupted and cause a yeast infection.

This can be caused by a variety of factors.

Taking antibiotics can kill too much of the healthy bacteria in the body and cause it.  The overconsumption of alcohol, sugar, refined carbohydrates, and fermented foods are also common factors that can lead to an overgrowth of candida.

The overgrowth of candida can wreak havoc in the body and can result in a variety of health problems.

The symptoms below will help you determine if you have candida, and then we will get into how to cure it!

1. Oral Thrush

We will start out with one of the most common symptoms and the easiest to detect.  Oral thrush is simply an overgrowth of candida in the mouth.

The symptoms of oral thrush include:

  • White coating on the tongue, cheeks, and tonsils
  • White, raised lesions on the tongue or around the mouth
  • Bad breath
  • Redness or soreness in the mouth
  • Loss of taste
  • Bleeding or cracking in the mouth

If you have one or more of these symptoms, you likely have candida.

2. Fungal Infections of the Skin and Nails

Candida can cause yeast infections such as Athlete’s Foot and fungus in the toenails.  If these infections occur often, especially after treatment, you might have candida.

3. Chronic Fatigue

This one may be a little harder to pinpoint because chronic fatigue can be caused by a variety of factors, not just candida.  An imbalance in the immune system and digestive system, which are both other symptoms of candida, can also cause chronic fatigue.

If you suffer from chronic fatigue or exhaustion despite getting enough rest every night, it may be a sign that you have candida.

4. Chronic Sinus Infections and Other Allergy Symptoms

10 Signs You Have Candida - How To Cure Candida Naturally And Permanently

Candida can cause sinus and allergy-related symptoms, including post-nasal drip, fever, cough, bad breath, headaches, sinus pressure, and congestion.

This can also be harder to detect if you are someone who already suffers often from problems related to allergies and sinuses.  Read the other symptoms carefully to determine if you suffer from other symptoms as well.  That will help you pinpoint whether candida is the underlying problem or not.

5. Strong Cravings for Sugar

When the immune system and digestive system are compromised, you will likely suffer from nutritional deficiencies, because the body can’t properly process food and absorb nutrients.

These imbalances can cause severe cravings for sugar.  This makes the situation even worse because sugar aids in candida growth and exacerbates the problem.

6. Difficulty Concentrating or Focusing (Brain Fog)

Candida can cause all sorts of mental problems that usually all fall under the category of “brain fog.”  The common symptoms include difficulty concentrating, lack of focus, poor coordination, memory loss, and even mood swings.

These symptoms can also occur as a result of severe stress, so make sure to try to identify one or more of the other symptoms on the list as well.

7. Hormone Imbalance

Candida can actually produce a substance that can mimic estrogen.  A hormonal imbalance can cause a decreased sex drive, early menopause, PMS, migraines, bloating, and weight gain.

These are also common symptoms that women suffer from their periods, so listen to your body and see if you can detect any symptoms that are worse than your normal monthly cycle.

8. Weak Immune System

10 Signs You Have Candida - How To Cure Candida Naturally And Permanently

As stated earlier, candida overgrowth can occur when the immune system is compromised. This imbalance can cause the immune system to stay in a weakened state until the candida is cured.

A weakened immune system can also cause many of the other symptoms on this list.  If you find yourself feeling weak, sick, and fatigued often, it may be a sign that you have candida.

9. Digestive Problems

An overgrowth of candida kills off the healthy bacteria living inside of the digestive system.  The healthy bacteria can no longer process food efficiently and effectively, and infections, ulcers, and other problems can occur.

This can cause other digestive-related issues such as constipation, diarrhea, flatulence, bloating, cramping, and other stomach issues.

10. Urinary Tract Infection

While this symptom is much more uncommon, it is still worth mentioning.  Candida can cause urinary tract infections and other vaginal infections and issues in women.

If you are suffering from these types of problems and they persist, you may have candida.

So how about some good news!?

How To Cure Candida Naturally And Permanently

3 Steps to Naturally Cure Candida

There is a cure! There are a few actually.

With the right steps, you can cure yourself of these awful symptoms and kill off candida overgrowth in the body.

1. Eliminate sugar.

Sugar feeds candida growth and should be avoided at all costs.  This includes the sugar in fruits.

Nix the processed foods, carbohydrates, and sugars, and opt for some green vegetables instead!

We have a whole article on the foods that kill candida fast.  These foods include non-starchy vegetables such as broccoli, asparagus, cauliflower, leafy greens, and others.

broccoli

2. Get the healthy bacteria into your gut again.

As stated above, candida kills off the healthy bacteria living in your gut that helps you process and absorb nutrients.  As candida is killed off, it’s important to bring back the balance of healthy bacteria in the gut.

This can be done by taking a good probiotic, eating Greek yogurt, and by supplementing with apple cider vinegar in the diet.

Taking a good probiotic is the first place to start!

No matter what supplement you use, you want to take AT LEAST 50 billion units of probiotics daily from a minimum of 10 different sources for best results.

While you don’t need to purchase only refrigerated probiotics, make sure the packaging is well sealed. It’s also essential that the packaging is dark (or opaque, not transparent) to protect from light damage.

Probiotics are one of the best solutions for healing your gut, helping you lose weight faster, and providing you with a healthy source of gut flora every day!

3. Improve the health of gut with natural remedies and supplements.

This can be done by taking other natural spices and oils as supplements in the diet.  Anti-inflammatory spices such as ginger, turmeric, and cinnamon can be easily added to teas and meals.

Organic, unrefined coconut oil should also be added to the diet because the caprylic acid in the oil directly fights candida and restores stomach acidity to normal levels.

Make sure to avoid all processed foods as well as common allergen causing foods such as dairy and wheat.  These foods contain harmful ingredients that can make candida worse.  Sugar and alcohol should also be avoided at ALL costs.

Leave a comment below if you enjoyed this article or have any questions!

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21 Best Superfoods For Diabetics

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Best superfoods for diabetics

When searching for the best superfoods for diabetics, the most important types of foods are the ones that keep blood sugar down or in check.

Some of the best foods for diabetics include whole foods (i.e. not processed) because they’re high in fiber.

Fiber helps to prevent high spikes in insulin from simple carbs that throw blood sugar out of whack.

Specifically, you should focus on eating these types of foods:

  • Lean protein
  • High-fiber vegetables
  • Complex carbohydrates in smaller quantities

Carbohydrates, especially simple carbohydrates (bread, white rice, etc.) turn into glucose very fast in the system and cause spikes in blood sugar. 

So, remember to limit your carbs and stick to the healthier ones (sweet potatoes).

That being said, if you’re looking for actual superfoods for diabetics — the best of the best — you won’t find any carbohydrates on this list.

1. Apple Cider Vinegar

Apple cider vinegar is the #1 most important “food” to add to a diabetic’s diet.

It has been proven conclusively to regulate blood sugar and curb carbohydrate cravings.  It has also been shown to help people lose weight naturally when taken 30 minutes prior to eating.

2. Dark Chocolate

Dark chocolate that is rich in cocoa contains high amounts of flavonoids. These flavonoids have been shown to improve insulin sensitivity, reduce insulin resistance, drop fasting blood glucose, and blunt cravings.

Look to add this in as a special treat after meals, and make sure to get 85% cocoa or higher for best effects!

3. Blueberries

Blueberries have been shown to reduce the risk of diabetes, cognitive decline in the elderly, and even certain types of cancer. They also contain high amounts of flavonoids and fiber to improve insulin sensitivity.

Eat a handful as a great way to improve health, and they taste GREAT.

4. Raspberries

Raspberries make the American Diabetic Association’s list of superfoods and have the American Heart Association’s endorsement. This is probably due to their high levels of vitamin C, powerful list of antioxidants, and fiber.

Enjoy these on the days you are not already eating those blueberries!

5. Red OnionsBest superfoods for diabetics

Raw or cooked, red onions contain loads of powerful diabetes-busting nutrients.  The combination of potassium, folate, flavonoids, and fiber make them excellent for both diabetics AND for heart health.

Doing ½ cup per day in meals will provide all of the benefits without the stinky breath.

6. Carrots

Cooked or raw, carrots have a seriously powerful effect against diabetes.  Their high levels of vitamin A make them great for immune function and vision. There is also a study coming from Stanford University School of Medicine showing how carrots help to prevent type II diabetes.

Enjoying 5-10 baby carrots every day is a great snack for people with diabetes.

7. Green Tea

Green tea is a potent metabolism booster and contains loads of antioxidants helpful for diabetics.

The flavonoid count is high and for an even more powerful cup, try some matcha green tea.  It has been touted as having 10x the effects of regular green, and there are plenty of fun recipes on Pinterest.

8. Fish – Specifically Salmon

Fish like salmon, halibut, and tuna contain high amounts of omega-3 fatty acids.

These omega-3’s have been shown to regulate blood pressure, decrease inflammation, and even decrease the risk of developing Alzheimer’s disease.

Eating fish almost nightly or supplementing with omega 3’s in the diet is great for those with diabetes.

9. Greek Yogurt

Best superfoods for diabetics

A study published in 2012 in the American Journal of Clinical Nutrition showed that consuming yogurt might help prevent type II diabetes. This is because of the high levels of probiotics, vitamin D, calcium, and magnesium.

Yogurt is great for healing your leaky gut!

Go for a greek yogurt that is high in protein and low in sugar (under 7g).  If you don’t like the taste (it can be a bit tart), add some flavored protein powder to it to make it taste better and give yourself an extra boost of protein!

10. Steel Cut Oats + Protein Powder

A warm bowl of steel-cut oats provides a massive fiber punch and is one of the top recommended foods from the America Diabetics Association. The problem?  Plain steel-cut oats can be a pretty boring and bland meal.

Add a scoop of your favorite protein powder for some added flavor and a protein boost!

11. Cinnamon

Several studies have shown that this spice is a powerful blood sugar reducer.  It has also been shown to improve insulin sensitivity and has tons of powerful antioxidants.

Add it to EVERYTHING.  It’s great in tea, coffee, oats, yogurt, and on pretty much anything you cook.

12. TumericBest superfoods for diabetics

This is another spice that has been shown to greatly improve insulin sensitivity and lower blood sugar levels. It’s also VERY EASY to incorporate into your diet because it can be added to teas or to anything you cook (veggies, meats, etc.).

Add it meals or even to a glass of apple cider vinegar for potent health benefits and effects!

13. Leafy Greens

Not surprisingly, leafy greens should play a big role in a diabetic diet.

Spinach, kale, and collard greens have the highest amounts of nutrients and will give the best benefits to diabetics.

14. Garlic

Garlic has been used to treat high blood pressure, cancers, and heart disease for years.

It has been shown to lower blood cholesterols, help prevent strokes, and lower blood pressure through its high antioxidant levels.

Add this to diabetic-friendly meals for added health benefits.

15. Flaxseed

Best superfoods for diabetics

Flax is a good source of omega-3 fats, fiber, and antioxidants.  You can buy flaxseed from the store or find it at local vitamin shops.

It’s best when added to protein shakes and diabetes-friendly smoothies!

16. Nuts

As a diabetic, go nuts for nuts!  Most of them have been shown to lower blood sugar and are a great snack for those with type II diabetes.

The best sources are almonds, cashews, and pecans.

17. Extra Virgin Olive Oil

High-fat diets have been shown to reduce the risk of diabetes by up to 50% when compared to those high in carbohydrates.

When looking for a cooking oil, use ONLY extra virgin olive oil or organic, unrefined coconut oil.  Both have plenty of health benefits and are rich sources in antioxidants the body LOVES.

18. Coconut oil

As stated above, coconut oil is a powerful cooking oil with tons of health benefits.  We have even written an entire article about the health benefits of coconut oil because it’s such an awesome superfood.

19. Bell PeppersBest superfoods for diabetics

These “sweet peppers” are loaded with vitamins and beta-carotene.  The red bell peppers also contain lycopene, which promotes good health and lowers the risk of diabetes.

These can be eaten raw or cooked in a variety of methods!

20. Green Juice

Juicing vegetables and drinking them is an EXCELLENT idea for those with diabetes.  It’s a way to get in all of the important nutrients and vitamins from multiple servings of vegetables in one glass!

21. Black Coffee

Coffee lovers rejoice (ourselves included)!

Coffee’s high levels of antioxidants and ability to promote fat burning make it a healthy drink for any diabetic.

Make sure to drink it black, without any creamers or sugars!  You can also add unsweetened coconut milk or cashew milk if you can’t stand it black.  Another option is adding a teaspoon of organic coconut oil and a little bit of cinnamon.

And finally, remember that prevention is the best medicine!

Leave a comment below if you enjoyed this article on the best superfoods for diabetics or have any questions!

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