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Reversing Type 2 Diabetes on a Vegan Diet: What the Experts Say
Tdc diabetesReversing Type 2 Diabetes on a Vegan Diet: What the Experts SayLiving with type 2 diabetes can be a challenging experience. It requires constant management of blood sugar levels and it's often accompanied by other health complications. Choosing the right diet can make all the difference in managing this chronic condition. It's important to avoid refined carbohydrates that raise blood sugar and instead focus on whole foods that contain naturally occurring carbohydrates like fruits, vegetables, and whole grains. One effective diet for managing type 2 diabetes is a plant-based diet, which can help with weight loss and even reverse the condition in some cases. Plant-Based Diet for Type 2 Diabetes The standard American diet tends to be high in saturated fat, trans fat, sugar, and refined carbs, leading to obesity and a sundry of related medical issues. This includes metabolic disorders such as diabetes and high cholesterol, which further increase the risk of heart disease. A plant-based diet can help manage or even reverse some of these conditions, type 2 diabetes included. What is a vegan diet? Is it suitable for diabetics? Vegan diet prohibits the intake of any animal-sourced foods. This doesn't include just meat, but also milk, eggs, cheese, butter, etc. Unlike vegetarians, strict vegans avoid even honey as its sourced from bees. Since it is free of animal products, the vegan diet is naturally low in saturated fat. With whole grains, fruits, vegetables, nuts, etc., this diet is high in fiber, vitamins, and minerals. In addition, dietary intake of cholesterol is almost non-existent in a vegan diet. All these factors make the vegan diet a healthy choice for people with diabetes. Researchers have observed that a low-fat vegan diet is three times more effective in lowering blood sugar levels in comparison to the conventional diabetes diet that's low in carbs and calories (1). A plant-based diet is good for type 2 diabetes as it contains: Wholegrains: Rich in fiber, whole grains have a low glycemic index which prevents blood glucose levels from spiking. Examples of whole grains include barley, brown rice, oats, etc.Legumes: Rich in protein and fiber, legumes are good for those with type 2 diabetes as they help you gain better glycemic control. They are low glycemic index foods that do not spike blood sugar. Legumes are good for preventing and treating diabetes. They also reduce your risk of heart disease. Examples of legumes include lentils, beans, green peas, chickpeas, etc.Fruits: These are rich in antioxidants and fiber which help improve your blood glucose control. A higher intake of fruits is associated with a reduced risk of type 2 diabetes. But you need to be careful with fruits when you are on a diabetic diet as eating too much can increase your blood sugar. Choose fruits with a low glycemic index. It is better to avoid dried fruits such as raisins as these have concentrated sugars in them. Examples of low-carb, high-fiber fruits are apples, guava, berries, etc. Vegetables: Vegetables tend to be higher in fiber and lower in carbs compared to most fruits. You can add plenty of vegetables to your diet. They are ideal for snacking whenever you feel hungry between meals. Having a salad with every meal can be beneficial as this will not only fill you up, the added fiber slows down the rise of blood glucose after a meal. Keep in mind that high-carb vegetables such as potatoes can still spike your blood sugar. Try to opt for low-carb ones such as broccoli, zucchini, bell peppers, etc. You should aim for at least 40 grams of fiber every day.Healthy fat sources: Vegetables tend to be good sources of unsaturated fat. Avocado is a healthy fat source that offers you heart-healthy omega-3 fatty acids and coconut oil and olive oil are very healthy sources of fat in a vegan diet.Nuts and seeds: Nuts make a nutritious and filling snack for diabetics. These are also healthy fat sources in a vegan diet. Chia seeds, flaxseeds, etc. are also rich sources of omega-3 fatty acids. Nuts are rich in magnesium making them a great addition to a diabetic diet, as magnesium deficiency is often associated with diabetes (2). However, you should limit your intake of nuts as they are high in calories. Final Thoughts: The Impact of a Vegan Diet on Diabetes A low-fat, plant-based diet helps lower your blood sugar levels, improve insulin sensitivity, and over time, it may reduce your need for diabetic medications. Most people with type 2 diabetes tend to be overweight which worsens their condition. A vegan diet can help with that as it promotes weight loss and improves overall health. This type of diet can easily fit into the dietary guidelines for people with type 2 diabetes. However, since you cannot have animal protein or dairy, the diet might feel restrictive, especially if you're used to those foods. Still, with the right support and guidance, you can enjoy delicious vegan meals and still lose weight. There are plenty of vegan recipes available on Trim Down Club. To get access to a large variety of tasty vegan recipes, get started with the Trim Down Club’s Quick Diabetes quiz. Once you join the club, you will be able to get flexible meal plans customized to meet your individual needs and preferences.
Ask a Nutritionist: Is Carb Cycling Good for Diabetics?
Tdc diabetesAsk a Nutritionist: Is Carb Cycling Good for Diabetics?Losing excess body weight can improve your diabetes symptoms, and many diabetics want to do it for that reason. One of the effective ways to reach your weight goals faster is carbs cycling. This diet strategy involves planned decreases and increases of your carb intake, depending on the day. This way, you can eat carbs while better utilizing fat as a fuel. While carbs are generally restricted in a diabetic diet, it may be better to try carb cycling rather than completely avoiding them because this technique promotes burning fat for fuel instead of muscle tissue, which is very important for diabetics. Here's everything you need to know about carb cycling as a diabetic. Benefits of Carb Cycling for Diabetics People with type 2 diabetes or prediabetic people can benefit from carb-cycling because it: Supports better blood sugar control: Your pancreas releases insulin when blood glucose levels rise from eating carbohydrates. On low carbohydrate days, carb cycling enables your body to limit insulin production and prevent insulin spikes. This helps improve insulin sensitivity. Supports weight loss goals: Leptin and ghrelin are hormones that are responsible for regulating appetite; they make us feel hungry or full. Ghrelin is a hunger hormone which signals your brain it's time to eat. Strengthening these hormone signals to the brain may help with intuitive eating, which in turn, promotes weight loss. This makes it easier to decrease your carbohydrate intake and get into a caloric deficit. Lowering carb intake means less insulin is released and this allows the body to burn through carbohydrates quickly and then the body switches to using fat in the form of ketones for fuel. What to Eat on Low Carb Days On low-carb days of your carb-cycling diet, you should limit your intake of processed foods and added sugars. Choose foods that take time to digest. They will not spike your blood sugar. For example: High-fiber fruits and vegetables: These are rich in fiber and have low glycemic indexes. They also offer you plenty of vitamins, minerals, and antioxidants. Legumes: Some types of legumes are lower in carbs than others, so choose accordingly. Green beans are low in carbs with 7 grams of carbs per 100 grams of cooked green beans. Similarly, 100 grams of cooked snow peas have only 4 grams of carbs. Lentils are another relatively low-carb option, with 20 grams of carbs per 100 grams of cooked lentils. Low-fat milk, yogurt, and other dairy products: Milk contains lactose, a type of natural sugar. A cup of skim milk has about 11 grams of carbs while unsweetened yogurt has 5–6 grams of carbs per 100 grams. Whole grains: These are an important source of carbohydrates, fiber, and other important nutrients. Like the legumes, some types of whole grains have lower carb content than others. A cup of cooked oats contains about 27 grams of carbs while a cup of cooked bulgur offers you about 34 grams of carbs. What to Eat on High Carb Days Exercise is an integral part of a healthy weight loss journey. On the days you go low on carbs, it's better not to strain yourself too much as your energy levels may be low. However, you can consume more carbohydrates on high-intensity training days as this will ensure your body gets enough quick fuel to optimize your performance and gain strength while losing weight. On high-carb days, the recommended amounts are 2–2.5 grams of carbohydrates per pound of body weight. Examples of healthy carbs include: Beans: Beans not only contain carbs, but they are also high in fiber and protein as well. This lowers their glycemic index. So even if the carb content of your meal is high, your blood sugar rises slowly and steadily. One cup of cooked black beans has about 41 grams of carbs, 15 grams of protein, and 15 grams of fiber. Similarly, one cup of cooked chickpeas has about 45 grams of carbs, 12 grams of protein, and 12 grams of fiber. Beans also have other vital nutrients, such as iron, magnesium, and folate. Rice: There are various varieties of rice and their glycemic indexes vary. Brown rice is a healthier choice as it has a lower glycemic index and it's rich in fiber. Rice is naturally gluten-free, easily digestible, and contains vitamins and minerals, such as vitamin B6, thiamin, and iron. Quinoa: These seeds are considered a super food as they are very rich in protein. Quinoa also contains carbs, but it has a low glycemic index. Its high fiber content helps regulate digestion. Quinoa is a good source of potassium, which helps regulate blood pressure and supports heart health. Take Action Today for a Healthier Tomorrow While carb cycling can be an effective strategy for weight loss and blood sugar control for some people with diabetes, it is important to proceed with caution and consult with your doctor or a registered dietitian before making any major changes to your diet. If you are underweight, pregnant, or breastfeeding, it is better not to try extreme diets. In addition to dieting, it's important to keep in mind that other lifestyle changes such as exercising more, reducing stress, and getting enough sleep can also have a significant impact on weight loss and overall health. You should not hesitate to reach out for support and guidance whenever you require it. To get started on a personalized meal plan that meets your individual needs and preferences, consider taking the Trim Down Club’s Quick Diabetes quiz today.
Trim Down Club for Diabetes Review: Benefits, Diet & How It Works
Tdc diabetesTrim Down Club for Diabetes Review: Benefits, Diet & How It WorksA diabetes diagnosis requires losing excess weight and decreasing blood sugar for optimal health, which can be challenging despite your best health and fitness efforts. However, this is easier to achieve with the right support and guidance, such as what the Trim Down Club (TDC) for Diabetes offers with its personalized and flexible meal plans. Below, we'll show you how it works and what you can gain. 5 Benefits of TDC for Diabetes Regularly planning your meals can be difficult when you're a diabetic. To help you out, Trim Down Club offers many benefits, such as: Diet plans tailored to your needs (weight loss, being more active, or managing blood sugar)Countless recipes for you to tryShare your own recipes with the community Forums to get answers from those following the program successfullyProgress tracking to keep you motivated The TDC Diet Trim Down Club’s meal plans are designed based on the foods you love and those you'd rather avoid. Your food preferences are then combined with your specific needs, such as battling insulin resistance, to develop your perfect diet plan. For example, if you have diabetes and want to lose weight, your meal plan will likely include: Lean protein – Fish, Greek yogurt, beans, and other protein-rich foods to give your body the vitamins and minerals it needs to keep your metabolism running efficiently.High-fiber foods – Fruits, vegetables, and other foods with a high fiber content to improve your body’s response to insulin, helping with blood sugar control and weight management.Low-fat dairy – Products such as reduced-fat cheese and low-fat sugar-free yogurt to help lower the risk of type 2 diabetes.Healthy, vegetable-based fats – A diet that includes avocado, nuts, olive oil, and other products with healthy fats to help lower blood sugar and improve insulin control. » Not sure what you can eat with type 1 diabetes? Balancing your plate will do the trick How the TDC Diet Works To get started with Trim Down Club’s program, start by doing the quick diabetes quiz to provide an overview of your medical condition and individual needs. You'll be quizzed regarding your dietary needs and specify whether your diet plan needs to be gluten-free, vegetarian, non-dairy, low-cholesterol, low-sugar, or other. Once you complete your registration and get your personalized diet plan, you'll also gain access to the program's useful features, which includes the following. My Profile You can go to ‘My Profile’ to change your diet plan as you wish. For example, you can switch from a keto diet to a vegan one. You can also change your target weight or add new elements to your personalized health plan, such as an intermittent fasting routine. My Plan Under ‘My Plan’, you can find the following sections: My Menus: You can build different menus here and access them whenever you want.Recipes: This section offers numerous breakfast, lunch, and dinner recipes, including plenty of recipes for snacks, desserts, soups, drinks, and sides. You can also share your favorite recipes with other TDC members here.Mindful Eating: In this section, you can download a guide with tips for mindful eating and developing a good relationship with food.Live Forums: This section lets you connect with other TDC members with similar fitness and health struggles so you can motivate and support each other. How-to's: Here, you can find videos demonstrating how to download the TDC app on your iPhone, Android, and iPad. You'll also find guides for using various TDC website features like creating a menu, tracking your progress, and more. Tools Under ‘Tools,' you can find the following sections: My Menus: This tool helps you create menus with your daily meals and snacks, letting you mark your favorite foods so they're recommended more often and remove the ones you dislike. Do this by clicking on the pencil icon next to each item on your menu.Progress Meter: This feature is for tracking your weekly progress so you can stay motivated by your achievements.Diet Journal: In this section, you can record how well you followed the diet, how you feel, how much exercise you did, and more. This enables you to identify your problem areas and rectify them to speed up your progress and reach your goals more easily. » Experiencing food cravings? Smart snacking can help reduce them Get Your Perfect Diabetic Meal Plan With Trim Down Club Apart from implementing the necessary lifestyle changes like exercising regularly, reducing stress, and getting enough sleep, one of the most important aspects of keeping your diabetes in check is maintaining the right diet. Trim Down Club for Diabetes makes this challenge easier by helping you plan and track your personalized meals. Plus, it's easy to get started—all you have to do is take the quick diabetes quiz.
Balancing Your Plate: What Type 1 Diabetics Can & Can’t Eat
Tdc diabetesBalancing Your Plate: What Type 1 Diabetics Can & Can’t EatIf you've been diagnosed with type 1 diabetes, you may be feeling overwhelmed with all the lifestyle changes you have to make. From diabetic medications and injections to dietary restrictions, it can all get confusing. When it comes to the nutrition aspect, it's important to establish a healthy, balanced diet. Although you can still eat any food you want as long as you count carbs and adjust your insulin doses, your diet should be low in saturated fats, sugars, and salt. Below, we help you balance your plate and successfully lose weight with type 1 diabetes. 3 Steps to Balance Your Plate Drastically cutting calories and carbs can leave you feeling fatigued all day. On the other hand, a well-balanced diet will keep you energized throughout the day because its nutrients help you stay strong and healthy. To manage your blood sugar and support your weight loss goals through your diet, you should follow the diabetes plate method. Here's what it entails: 1. Fill Half Your Plate With Non-Starchy Vegetables Vegetables such as tomatoes, green beans, celery, cucumbers, and mushrooms are low in carbs, so they don't spike your glucose levels. In addition to being rich in vitamins, minerals, and antioxidants, their high fiber content helps improve blood sugar control. 2. Fill a Quarter of Your Plate With Lean Protein Animal protein is high in saturated fats, so it's best for diabetics to opt for lean cuts of meat. If you're vegan or vegetarian, keep in mind that plant-based protein foods like lentils and chickpeas tend to be high in carbohydrates. However, you can safely add lean protein foods such as chicken, eggs, salmon, and cheese to your diabetic diet plan. 3. Fill a Quarter of Your Plate With Carbohydrates Instead of loading your plate with rice or pasta, your serving of these foods should be just one-fourth of your plate. You can have brown rice, whole grain pasta, rolled or steel-cut oats, and more. Foods such as butternut squash, kidney beans, and yogurt all fall in this category since they have high carb content, and limiting your carb intake is key for keeping your blood sugar low. » Experiencing food cravings? Battle them with these healthy treats 4 Tips for Healthy Eating With Type 1 Diabetes Although the general guidelines for eating healthy are the same for everyone, type 1 diabetics can especially benefit from the following four tips. 1. Eat Lots of Fruits and Vegetables The high fiber content of fruits and vegetables is helpful in managing blood sugar, making these foods the ideal choice for a diabetes diet. What's more, with so many options for fruits and veggies out there, you can have a varied meal plan and still enjoy its benefits for diabetes. 2. Include Whole Grains in Your Diet Whole grains have a low glycemic index, so they don't spike your glucose or insulin levels. As the body digests the complex carbohydrates in whole grains, your sugar levels rise very slowly, which prevents spikes and crashes and helps maintain stable blood glucose levels. This makes whole grains an integral part of a successful diet plan for type 1 diabetics, and they're also beneficial for those with prediabetes because they increase insulin sensitivity. 3. Swap Red Meat for Lean Meats, Fish, and Soy Products Red meat is high in saturated fat, so it's better for diabetics to avoid it. You should also avoid trans fat since both of these raise unhealthy cholesterol levels. Instead, opt for fish, lean meats, and soy in your diabetes diet as low-glycemic alternatives to red meat. 4. Avoid Processed Foods Highly processed foods usually contain refined flour and sugar in various forms, which spike insulin and blood glucose levels. They also tend to have chemical additives such as artificial colors, flavors, and preservatives, which is in itself unhealthy. Frequent intake of processed foods is associated with an increased risk of diabetes or diabetes complications, so avoiding these is usually the safe choice for people with type 1 diabetes. » Need to improve insulin resistance? Add these herbs to your diet Balance Your Type 1 Diabetes Diet With Trim Down Club For diabetics, it's important to maintain stable glucose levels to avoid negative health consequences. To make sure your diet is balanced and suited to type 1 diabetes, follow these tips and include the appropriate foods. And if you want your meal plan tailored according to your specific needs and preferences, you can rely on Trim Down Club for recipes suitable for diabetics. Start your journey towards a customized and flexible meal plan by taking Trim Down Club's quick diabetes quiz!
Snacking Smart With Diabetes: 5 Healthy Treats for Every Craving
Tdc diabetesSnacking Smart With Diabetes: 5 Healthy Treats for Every CravingHandling cravings seems to be the hardest part of following a weight loss diet, and it becomes even harder if you're diabetic. However, what helps reduce cravings is smart snacking, or choosing nutrient-rich snacks that don't spike your blood sugar or make you gain weight. The healthiest snacks for diabetics are low in calories and have little or no carbs to minimize the changes to your blood sugar levels. With this in mind, we've compiled a list of five sweet and salty healthy snacks to satisfy your cravings. 1. Treat Yourself to Yogurt With Berries Thick, creamy Greek yogurt topped with berries of your choice makes an excellent sweet snack for diabetics because these ingredients offer the following benefits: Berries: The antioxidants in berries can reduce inflammation and prevent damage to pancreatic cells that produce the insulin needed for blood sugar regulation. Yogurt: The probiotics in yogurt help lower blood sugar and metabolize sugary foods, helping manage your blood sugar levels. » Consuming dairy with diabetes: learn if you can still have cheese 2. Stock Up on Fiber With Avocado Since they contain plenty of healthy fats and fiber, both of which prevent blood sugar levels from spiking after a meal, adding avocados to your diet helps manage blood sugar and avoid diabetes complications. What's more, avocado is a versatile fruit that you can consume in any way you like—you can make avocado smoothies, eat sliced avocados, or pair an avocado dip like guacamole with veggies of your choice. However, avocados are high in calories, so remember to limit your serving size. 3. Have a Sweet Treat With Sliced Apples and Peanut Butter This snack is one of our favorites because it has it all—the creaminess of the peanut butter, the occasional bite of nuts, and the crunch of crisp apples make an overall satisfying treat. Apples are a great choice for a healthy sweet snack because they contain: Vitamin B: Diabetics taking metformin tend to be deficient in B vitamins, especially vitamin B12. So, supplementing with vitamin B that's present in apples can lower the risk of type 2 diabetes.Vitamin C: In a study published in the journal Diabetes, Obesity, and Metabolism, type 2 diabetics who took vitamin C supplements for 4 months were found to have lower post-meal blood sugar levels.Potassium: Low levels of potassium can impair the production of insulin, which can lead to high blood sugar. So, it's important for diabetics to include plenty of potassium-rich foods like apples in their diet. Apart from making the snack more delicious, peanut butter also makes it even healthier because it contains: Magnesium: Magnesium deficiencies are associated with the development of diabetes. However, peanut butter is rich in magnesium, which helps improve blood sugar.Vitamin E: The antioxidant properties of vitamin E protect pancreatic cells from damage, helping regulate insulin production and the formation of red blood cells for optimal health. The combination of the benefits offered by these high-fiber ingredients helps manage blood sugar in diabetics and provides an antioxidant boost. On top of being delicious, this snack is versatile too—if you're out of apples, you can substitute with other fruits like bananas or pears. And if you don't like peanut butter, you can swap it for another nutty butter like almond or cashew butter and get similar health benefits. 4. Enjoy a Nutritious Snack With Almonds Apart from being convenient to eat on the go, almonds are a powerhouse of protein, vitamins, minerals, and fiber, making a handful of almonds a very nutritious snack. The combination of fiber, protein, and healthy fats makes almonds an ideal snack for diabetics because these elements help improve blood sugar control and balance insulin levels. However, they're high in calories, so make sure to have just a handful of almonds for a snack. Limiting your portion size is key here to prevent weight gain. » Need to improve insulin resistance? Add these herbs to your diet 5. Get a Vitamin Boost With Veggies and Hummus The combination of vegetables and hummus offers you plenty of fiber, vitamins, and minerals. From carrots to celery, cauliflower, bell peppers, and broccoli, you can experiment with different types of vegetables to combine with hummus according to your preferences. Hummus is made from chickpeas and tahini (sesame seed paste), so it's rich in protein and healthy fats. Combined with the fiber in veggies, hummus is beneficial for blood sugar control, making it the ideal snack option for diabetics. Unlike sugary snacks or foods with refined flour, this snack also aids weight loss by maintaining stable blood sugar levels and encouraging fat burning. » Considering the keto diet? Experts weigh in on its effectiveness for diabetics Supercharge Your Smart Snacking With Trim Down Club Although managing diabetes and achieving weight loss are no easy tasks, the right guidance and support make it much easier. By incorporating the healthy snacks on our list into your diet, you'll be able to satisfy your food cravings without spiking insulin or gaining weight. For more smart snacking ideas tailored according to your needs and preferences, you can get a customized and flexible meal plan with Trim Down Club. To get started, take Trim Down Club's quick diabetes quiz and enjoy delicious, diabetes-friendly snacks.
5 Herbs to Add to Your Diet to Combat Insulin Resistance
Tdc diabetes5 Herbs to Add to Your Diet to Combat Insulin ResistanceInsulin resistance is associated with many problems, ranging from hormonal imbalances and obesity to cardiovascular diseases and diabetes. Insulin is an essential hormone produced by your pancreas that plays a vital role in blood sugar regulation. Insulin resistance occurs when your cells become resistant to insulin, leaving your blood sugar high and leading to a host of other health complications such as diabetes. What's more, insulin resistance makes losing weight much harder. However, there are some natural ways to combat insulin resistance. While eating a nutritious diet rich in fruits and vegetables can help reduce insulin resistance, we bring you five herbs that are very beneficial too. 1. Reduce Blood Sugar With Cinnamon Cinnamon is a woody spice used as a sweetener for people with type 2 diabetes. Its flavor and fragrance make your food a lot more appealing, and the best part is that it significantly reduces fasting blood sugar levels and improves insulin resistance. Including cinnamon in your diet combined with a regular exercise routine is beneficial for those with impaired glucose tolerance. Plus, cinnamon is good for your digestion and strengthens your immune system. 2. Regulate Insulin Production With Ginger Regularly consuming ginger can help reduce the risk of diabetes complications because ginger helps lower blood sugar and regulate insulin production. It can even help you lose weight by inhibiting the enzymes that regulate carbohydrate metabolism. Ginger also boosts insulin sensitivity and helps with glycemic control. A study performed on 45 patients out of which 23 were given 2000mg of ginger supplements per day for a period of 10 weeks showed that regular ginger consumption significantly reduces blood glucose and hemoglobin A1C levels. » Here's how to easily count carbs as a diabetic 3. Increase Insulin Sensitivity With Turmeric Due to its anti-inflammatory and antioxidant properties, turmeric root extract has been used in both Indian and Chinese traditional medicine to treat diabetes. Through the active ingredient curcumin which helps decrease free fatty acids and blood sugar, turmeric increases insulin sensitivity. Turmeric reduces glucose production in the liver and increases the uptake of glucose into your muscle cells, making it a great addition to your diet to combat insulin resistance. 4. Detoxify Your Body With Holy Basil Also known as tulsi, holy basil is an herb that helps detoxify the body, which is why it's used in traditional Indian medicine to cleanse the liver, intestines, and blood. Holy basil improves poor glucose tolerance as well as the adverse effects of stress resulting from it. Since it improves pancreatic beta-cell function and insulin secretion, this herb is the ideal choice for those with insulin resistance to improve their glucose and cholesterol levels. » Experiencing food cravings? Prevent them with smart snacking 5. Boost Your Metabolism With Garlic Packed with vitamin C and other beneficial nutrients, garlic was traditionally used to treat high blood pressure and cholesterol levels. Not only does raw garlic lower blood sugar, but it also reduces the risk of atherosclerosis and prevents diabetes complications, since diabetes is associated with atherosclerosis-related inflammation. Due to its benefits for regulating blood sugar combined with its antifungal and antibacterial properties, including a moderate amount of garlic in your daily diet can help battle insulin resistance and boost your metabolism for easier weight loss and increased satiety. » Want a more balanced diet? Include these foods in your diabetic meal plan Battle Insulin Resistance With Trim Down Club When uncontrolled, insulin resistance can lead to a host of medical complications, from fatty liver and heart disease to diabetes. However, managing insulin resistance can be simple if you have the right guidance, and including the herbs on our list in your diet is the first step toward achieving this goal. And for a more effective approach, you can count on Trim Down Club to get a customized and flexible meal plan based on your individual needs and preferences. To get started on your health journey and overcome insulin resistance, take Trim Down Club's quick diabetes quiz.
Is Keto Effective for People With Prediabetes? Experts Weigh In
Tdc diabetesIs Keto Effective for People With Prediabetes? Experts Weigh InPrediabetes leads to type 2 diabetes if you don't get serious about making the necessary lifestyle changes to turn the situation around. A healthier diet is the first step to overcoming prediabetes. If you're wondering whether a keto diet is effective for people with prediabetes, the answer is—yes! This low-carb diet puts your body into ketosis, a state in which your body burns fat instead of carbohydrates to fuel all its functions. Below, we bring you our expert take on how the keto diet helps overcome prediabetes as well as our recommendations for keto diet foods. Benefits of Keto Diet for Prediabetes Maintaining a healthy glucose level is necessary for overcoming prediabetes and preventing the onset of diabetes later in life. For this, you'll need to lower your carbohydrate intake and improve your blood sugar control. In addition to getting your blood sugar levels under control, the keto diet also offers the following benefits: Increasing satiety: The keto diet is a high-fat diet with moderate protein intake, and both fat and protein increase satiety. This means you'll feel full after your meals even if they're small in quantity or low in carbs, which helps avoid overeating and promotes weight loss.Reducing appetite: The keto diet's protein-rich meals are known to prevent hunger pangs and cravings. Cravings arise when blood sugar levels crash after carb-heavy meals, so the keto diet eliminates cravings by preventing blood sugar fluctuations.Avoiding sweets: The keto diet doesn't allow high-calorie sweets and refined carbohydrates. Avoiding such foods naturally contributes to a healthier lifestyle and weight loss. However, if you have a sweet tooth, the diet allows you to opt for desserts made with natural sweeteners like stevia or erythritol, as well as 70% dark chocolate. » Experiencing food cravings? Smart snacking can help reduce them 5 Types of Foods to Eat on the Keto Diet Although the keto diet is restrictive, there are plenty of foods you can enjoy on this diet plan. Here are five examples of the types of foods we recommend eating while on the keto diet: 1. Animal Proteins You can effectively maintain your keto diet while eating fish, chicken, eggs, beef, and other sources of protein derived from animals. Animal protein is nutrient-dense, with various minerals and vitamins that contribute to managing healthy blood glucose levels in people with prediabetes. It's a complete protein source with all essential amino acids for healthy nutrition. Plus, it's rich in B vitamins, which helps lower the risk of type 2 diabetes. 2. Vegetables You can eat plenty of vegetables on the keto diet, but make sure to avoid the ones high in carbs, such as potatoes and other tubers. In addition to being low in carbs and high in antioxidants and fiber, vegetables are also a powerhouse of vitamins and minerals that protect pancreatic cells from damage, making them a great dietary addition for prediabetics to regulate the insulin production of the pancreas. 3. Dairy and Dairy Alternatives Dairy products such as cream, cheese, and yogurt as well as dairy alternatives such as almond or soy milk are all rich in protein and high in fat. This increases the feeling of satiety and promotes weight loss, as long as you don't eat too much and end up with a calorie overload. Dairy products such as yogurt contain probiotics that improve your body’s ability to metabolize foods with sugar. In this way, they help regulate blood sugar, making them a great option for those with prediabetes. 4. Fats Healthy fat sources such as avocados, fatty fish, butter, and olive oil are known to increase satiety and promote weight loss. However, they have other health benefits too—olive oil is known for its heart health protection and decreasing inflammation, while avocados help manage your blood sugar since they're high in fat and low in carbs. 5. Nuts and Seeds Nuts and seeds are also high in fats, protein, and fiber, making them the ideal addition to your keto diet. They offer numerous nutrients, including heart-healthy omega-3 fatty acids. However, be careful when choosing which nuts and seeds to include in your keto diet—high-fat nuts such as walnuts and macadamia are more suited for managing prediabetes with this diet compared to cashews, which are higher in carbs. » Want a more varied diabetic diet? Add these powerful herbs Easily Manage Prediabetes With Trim Down Club Managing prediabetes doesn't need to be a complicated task. In fact, it can be simple if you have the right guidance and support. The keto diet can be effective for people with prediabetes since it helps regulate blood sugar, especially if you eat the foods above. And if you want a diet suitable for people with prediabetes that's based on your needs and preferences, you can do Trim Down Club’s quick diabetes quiz to get started with a customized and flexible meal plan.