Lately, agave syrup (also known as agave nectar) has become one of the fastest growing trends in the food industry.  This natural sweetener found in the agave plant has been popping up in recipe books, restaurants and supermarkets across the country.  Agave syrup has long been used to make tequila, but recently many companies have s tarted marketing agave sugar as a healthy sugar substitute for diabetics.

There remains much debate on whether or not agave syrup is truly a healthier option. Many companies have been pushing agave sweetener as a natural sweetener that can be used safely by diabetics. The product is praised for its low glycemic index, as well as its ability to be absorbed safely by diabetics. However, The Glycemic Research Institute (GRI) in Washington, D.C. recently issued a warning that agave syrup may not be as safe as advertised. According to GRI, several diabetic testers “experienced severe and dangerous side effects” after consuming agave nectar.

With so much hype surrounding the product, it is important to get to the root of the issue. Agave syrup is similar to regular sugar in many ways. Both are comprised of fructose and glucose and both have approximately the same number of calories per teaspoon. However, agave sugar has a much sweeter taste; therefore, significantly smaller portions can be used to achieve the same effect as regular sugar. Dietary professionals explain that this may be one way that agave sweetener developed its healthy reputation.

Regarding the issue of its low glycemic index rating, dietary professionals remain divided. Generally, agave syrup has a much higher concentration fructose and a lower concentration of glucose than sugar (which is about 50 percent glucose and 50 percent fructose). Research has indicated that fructose is a much healthier natural sweetener for diabetics than glucose. Some brands of agave sweeteners are comprised of up to 90 percent fructose and only 10 percent glucose, indicating that it may indeed be a healthier natural sweetener for diabetics.

Issues arise, however, because there is currently no market standard for agave sweeteners. Some brands of agave sugar are comprised of about 55 percent fructose and 45 percent glucose, making it practically the same as regular sugar. If diabetics are unaware of this fact or fail to properly read the labels on the products they are using, they may not realize that agave sweeteners could carry the same dangers as regular sugar. Because many diabetics believe that agave sugar is a healthy natural sweetener, they may not take the same precautions that they would when using regular sugar and may consume the product excessively. This could lead to serious health problems in diabetics.

Ultimately, it is difficult to know if agave sugar is truly a healthier natural sweetener for diabetics. While the product does carry some benefits, there are also very real threats to using agave sweeteners. Either way, dietary professionals stress the importance of diabetics researching the specific food that they eat to make sure they are getting an acceptable fructose/glucose ratio. Additionally, experts emphasize that moderation is always a safe plan when it comes to any food, and agave syrup is no different.

The South Beach Diet, Weight Watchers, the grapefruit diet – everywhere you turn someone somewhere is talking about another diet program. With so much information available, it can be somewhat overwhelming. If you have type 2 diabetes, you may be confused about which food choices are best. To help out, here are some tried-and-true ways to manage your type 2 diabetes and diet.

Simple Steps for Controlling Your Diabetes and Diet

According to an old adage, we truly are what we eat. In order for a diabetic to achieve and maintain proper glucose levels, A1C, triglycerides and an assortment of other health-related concerns, paying attention to one’s diet cannot be stressed enough. Consequently, implementing these simple steps can make a big difference in maintaining your diabetes and diet.

It is important to understand what foods are essential to type 2 diabetes and diet. Depending on your current medical situation and goals, your daily amounts of grains, vegetables, fruits, oils, milk and beans will be unique to you. Once you know how many servings you need each day, you are ready for the next step in maintaining your diabetes and diet.

Size Matters

Today’s society expects larger portions, but these mega sizes are resulting in a surplus of health problems, and type 2 diabetes is no exception. Proper diabetes and diet can be maintained better by using the following serving amounts:

• Fresh fruits and vegetables: 1 cup
• Starchy vegetables or dried legumes: 1/2 cup
• Canned, unsweetened fruit: 1/2 cup
• Cooked vegetables: 1/2 cup
• Bread: 1 slice
• Dry cereal: 3/4 cup
• Cooked cereal: 1/2 cup
• Rice or pasta: 1/3 cup
• Lean meat: 3 ounces
• Dairy: 1 cup
• Oils, butter and margarine: 1 teaspoon

Design a plan for your type 2 diabetes and diet. Things to keep in mind as part of your diabetes and diet plan are:

• Choose foods you like to eat.
• Pay attention to blood glucose levels.
• Don’t forget to include snacks (at least three) throughout the day.
• Be careful when eating out. Don’t hesitate to ask for substitutions or to only eat half of the serving, then get a takeout box for the rest.
• Get plenty of exercise-at least 30 minutes each day.

Learn How to Shop

For your type 2 diabetes and diet planning, you will need to approach grocery shopping from a new perspective. For the most part, you will find that shopping the perimeter of the store is the best way to find healthy foods. When you do venture down the aisle, be sure to pay attention to the food labels. Not only do you want items that have high amounts of fiber, protein and other nutrients, but foods that are low in sugars and fats as well.

Including these steps in your type 2 diabetes and diet plan is a great way to keep your glucose levels, A1C, blood pressure and related concerns in check. No, it won’t happen overnight, but step by step, you can make the change for a better way of life.

Shea Butter is an intensive moisturizer, and can be very helpful in treating the skin problems associated with diabetes.

Some diabetes medications cause extreme dry skin, which demands an intensive moisturizer. Shea butter, in my experience, is one of the best. My husband uses it for extreme chapping on his hands in the winter, and my daughter uses it for severe eczema which is caused by allergies.

I have sceborrhetic dermatitis, and shea butter soap helps to keep it under control on my face.

Shea butter is available in soaps, lotions, and a pure shea body butter. It has the texture of whipped butter, and is easy to smooth on without having to rub too hard.

You can also find salves and creams with shea butter in them, for treatment of rashes and other irritations.

If you are needing a natural moisturizing and soothing product, try one with shea butter and see if it does the same thing for you that it does for my family and I.

Talk about a hotbed of controversy! Yes, I list them as a helpful item. And I can justify my reasoning.

First of all, many sources that condemn artificial sweeteners are either defending the sugar industry, or individuals who are looking for an excuse to not have to stop having as much sugar as they want (some are naturalists who feel that anything chemical is bad, but that is another issue). I know a lot of people who become very nasty once you suggest that sugar ought not be consumed in the large amounts that many people use it in. It is almost tantamount to blasphemy to suggest that sugar might be harmful to some people!

Sugar was never meant to be eaten as a daily staple, but it is now considered to be just that. It is not until you try to eliminated it that you realize just how much is put into everything we eat.

Artificial sweeteners are also not meant to be consumed with every meal. Yes, they are chemicals, and yes, they can have adverse affects (in which case you can stop using them!). But get this:

Occasional servings of artificial sweeteners are a whole lot less harmful than sugar in the amounts that most people use!

One of the claims made by dieters against artificial sweeteners is that they may cause a release of insulin. The theory is that as the sweet taste hits your tongue, your body gets ready for a sugar load, and releases insulin in expectation, so they can cause a blood sugar low, causing cravings, and blow your diet. This is pretty much bilgewater. If such a reaction does occur, it resolves itself very rapidly. The human body adjusts easily to changes, and after two or three times of not getting the anticipated sugar, it stops releasing the insulin. After a few days, the issue resolves. It is not a significant reason to avoid these products, only a reason to monitor your sugars and see if something does happen, and make accommodations until your body adjusts, which it WILL do!

I use Splenda when I really need a sweet item and cannot afford the extra carbs for a sugar sweetened treat. My diet is so strict that most items with sugar are simply too high in carbs for me. I choose not to use Aspartame because I do not consider it to be safe for pregnancy or trying to conceive.

Sugar also has a negative affect that Splenda and Aspartame do not… It sets up a craving cycle in me that makes me want more sweet items. That craving is very hard to control! I find that if I have a sugar item, it is best late in the day, when it won’t make me crave sugar for the rest of the day. Some people say that aspartame makes you crave carbohydrates, but again, that is merely a limited reaction during the first few days of sugar withdrawal, and not a permanent affect.

When someone is first kicking the sugar habit (which can be an actual addiction in some people), it takes about a week for the cravings to subside. During that time, artificially sweetened items can be a lifesaver! They can get you over the hump without perpetuating the cravings – it helps if you avoid sugarfree items that have no calories during the first few days, since they do not satisfy your body’s need for carbohydrates.

Later, when the habit is kicked, but you still crave a treat now and again, they can help you to keep the good habits. But they should not be used on a daily basis any more than sugar should.

If you use sodas on a daily basis, soft drinks with artificial sweeteners more than a few times a week, or eat sugarfree candies all the time, then these sweeteners have a good chance of doing you harm long term. Regular high use of aspartame is what is responsible for the negative reports about its safety (yes, it really CAN contribute to male impotence, and can cause mood disturbances, but only when consumed in significant amounts), and I can almost guarantee that Splenda or Stevia would have similar negative affects if consumed regularly in high quantities.

Regular consumption means, more than one small serving a day of foods which contain the additive. One reason I use more than one type of artificial sweetener is so that I don’t overload on any single one. I don’t usually use them even once a day, and varying their use helps make sure that the long term affects of any of them are less.

Moderation is the rule, with either sugar, or artificial sweeteners. If you use them right, they can be a very helpful tool to ease some of the harder times of tightly controlling a diet, and there is no need to feel guilty or like you have to justify their use if you are using them wisely in your diet, it could be a good thing to try. It is readily available, and need not be expensive.

Remember, you don’t NEED a soda every day. If you have a soda every day, no matter WHAT it is flavored with, it is going to cause you harm! Save it for a rare treat on a hot day, and take bottled water with you instead!

If you prefer a natural alternative to artificial sweeteners, check out the page on Stevia.

Gives your breath all the power of breathing fire, and wards off vampires too. Garlic can be said by someone to be the remedy for just about everything. Clinical evidence to back up the claims is notably lacking in all but a few of the theories though.

Traditionally, garlic has been used for lowering blood pressure, warding off infection, and several other treatments. It is no wonder that it is now also being said to lower blood sugar and help to control diabetes.

Evidence is thin so far though. Since raw onions are also being connected to lower blood sugar levels, there is some reason to believe that the claims might have some validity. There is controversy over whether deodorized forms of garlic work the same as fresh garlic, whether cooked garlic has the benefits of raw (most sources think not), and some claims that cooked onions at least have a negative affect on blood sugar.

Both are important sources of sulphur, which is responsible in part for their strong flavor. Garlic is considered to generally be a safe food, because it is consumed in fairly large quantities worldwide anyway. But use in high quantities has been linked by some to poorer clotting, so those with clotting issues should probably avoid using it in therapeutic doses. In fact, this is the reason I chose not to use it as a supplement for blood sugar control – I do use it when I have attacks of phlebitis though, and it appears to help clear them up faster.

So I cannot say from experience whether or not it would have any positive results on blood sugar control. Since raw, fresh garlic seems to be the most potent, I’d be reluctant to use it much anyway. We lived by a man who ate raw garlic for health reasons, and if he were in the back room in the library, you could tell when you walked in the front door, because the odor was so strong.

The odor of garlic is so permeable that if you put it in your shoes, it will make your breath stink. Unlike other things which give you bad breath, garlic does not make your mouth smell bad… It makes the air coming from your lungs smell bad, and the odor also is exuded in your sweat and skin.

Many people swear by it though, and it has a long history of health benefits. Be cautious though, and monitor your reactions carefully if you choose to use it.

Prickly Pear has a long history of use for diabetes. It is recorded as being used as early as the 15th and 16th centuries for this purpose.

It seems to work for many of the same things as Aloe, and it appears to have many of the same effects. The leaf pads are laxative in effect, and produce a gel and pulp similar to Aloe.

It is used by skinning the leaves or fruits, and then prepared for consumption as a fruit or vegetable. The fruits are used for jellies and other treats, the pads are used as a vegetable, and have a texture similar to okra (often described as slimy) when cooked.

Most of the available information suggests that it should be consumed as a vegetable in large quantities – that is, similar to the way fennel is used. Because of this, it has not been a practical supplement. Recent studies are investigating the practicality and effectiveness of smaller amounts of juice or dried pulp to be used as an extract. Because there is no available compact extract at this point, it is not a widely recommended treatment for anything.

It has been harder to find information on this topic specifically, because there is no financial motive yet in providing information about this possible treatment, so it does not show up on generic searches very well – you have to know what you are looking for to find it!

Sources suggest its use as a burn salve, and some studies do show compelling evidence that it does lower blood sugar levels when consumed with a meal. I was unable to discover whether it has a residual effect, or whether it only works for the meal in which it is eaten. It is theorized though that the effects may be similar to those of psyllium, and may have to do with the type of fiber that prickly pear has in the pads.

There are two sides to the issue of onions and shallots and blood sugar control.

Some sources swear that they are sweet vegetables when cooked, and should be avoided entirely. Other sources say that they have chemicals in them that help to lower blood sugar – And the do not disagree that they are better for you raw than cooked.

Cooked onions and shallots have less of the helpful chemicals by a huge percentage. But they are not generally something that will negatively affect blood sugar because they are used as a seasoning, and not as a primary food item.

Even though both sides agree that onions are healthier raw, there is still a good deal of controversy over just how healthy they are. Studies have been done that show some blood sugar lowering, but the validity of the results is called into question because of low numbers of participants.

Onions and shallots are not really an issue for blood sugar control, either way, unless you are eating them like apples, or enjoying a dish that features large portions of them. And in that case, do your own testing on yourself. It isn’t likely to mess you up too badly in either direction, because reports so far are of mild effects, not serious ones, but as always, use your judgment, talk to your doctor, and proceed with caution.

Your mama was right… you really SHOULD eat your veggies. But there are different categories of veggies, and each has a different kind of effect on blood sugar.

1. Starchy veggies. Dry beans, pumpkin, winter squash, peas, corn, potatoes, and other starchy vegetables are often vilified because they have to be counted as carbs the same as breads and rice. They contain essential nutrients though, and should be consumed on a regular basis, though care should be taken not to have too much at one time. The nutrients they contain can have a beneficial effect on blood sugar over the long term, and beans can be an important source of protein for people who wish to avoid overuse of meat.
2. Canned vegetables. Heat destroys many essential nutrients, and makes the carbs in foods absorb more quickly. Canning processes subject vegetables to extremely high heats for fairly long periods of time. It is estimated that up to 90% of the nutrient variety is destroyed during canning. It is for this reason that I prefer to rely on other forms of vegetables for best benefit. Still, canned veggies are better than NO veggies, so if that is all you can get, use them.
3. Fresh non-starchy veggies. The more whole and fresh they are, the better. Frozen and dried are next best and will be included in this category for simplicity. For sheer nutritional punch, fresh veggies cannot be beat! Very few fresh veggies count as starches, so you can choose from a wide variety of items that many diabetics can eat as “free foods”. This makes them excellent fillers.

The great thing about fresh veggies though, is that when I eat a meal with lots of veggies and test my blood sugar, the values will be lower than if I eat the SAME MEAL, but without the veggies.

Some experts write this off to slower digestion. But that does not explain it all. I feel that the essential nutrients in veggies contribute to healthy metabolism, so insulin gets used more effectively for that meal. I do know that nearly EVERY supplement that I have found that can affect blood sugar is listed as occurring naturally in vegetables, or that veggies contain the building blocks for the nutrient. And several veggies specifically are known to affect blood sugar if consumed regularly.

Veggies are also quick food. Fresh ones are fast to prepare, since you just wash, cut, and serve. We love bell peppers stuffed with cream cheese, or cream cheese and turkey or ham, for a quick protein/veggie snack. Fast, portable, and easy to fix and eat on the run.

I also find that if I get a good variety of veggies each day, my blood sugar values tend to run lower on a consistent basis, regardless of whether I had veggies specifically with the meal in question or not. If we run out of good veggies, and I get sloppy about including them, then my blood sugar levels are more erratic.

You don’t have to love every vegetable. Generally the two things you should look for are yellow, and green. Darker colors tend to be richer in nutrients, and fresher (less processed or less cooked, and unpeeled) gives a higher nutrient content than aged, or processed veggies. Choose what you like, and then nudge yourself into getting used to eating them in a little better way that what you already do if you struggle with veggies.

We choose Romaine lettuce instead of Iceberg. Better nutritional content, but still crunchy. Romaine is fabulously easy to prepare also, because you can just make some verticle cuts in the head, and then chop it from top to core very quickly. A salad spinner makes it simple to wash it, soak it in water to crisp it a bit, then spin it dry. Bags of assorted greens are very convenient, but they do spoil fast once they are opened. We love baby spinach, but find it hard to use it fast enough (we live at high altitude, and veggies age faster here).

We serve carrots with the skins still on, just scrubbed well. Bell peppers and cucumbers both travel well in zip bags, as do carrots and celery. Tomatoes are really a fruit, but we count them as veggies and so does the ADA – in other words, they do not count as a starch. Carrots do not either, though some people still insist that they have a high sugar content: They don’t. Eat them to your heart’s content, the beta carotene in them is good for cardiovascular health, eye health, and helps ward off the affects of age.

Our family just loves broccoli with cheddar cheese. Frozen veggies (except greenbeans) should be heated just until the water boils, then removed from the heat while the veggies are just tender-crisp. Green beans require a little more cooking if you don’t want them to be squeaky. Watch the contents on stir-fry veggies, they often contain starchy peas or corn, but use them too, because a nice vegetable blend with a little butter and soy sauce for flavor is a perfect way to extend small rice portions.

So find fresh non-starchy veggies that you can eat, and then get creative about using them in the majority of your meals. They make a measurable difference.

Since I did not have a category for fruits, I’ll mention a bit here. Fruits must be counted, but follow the same rules as veggies: fresh is better, skin on is healthier. Two or three fruits a day is good, as they are rich in essential vitamins and minerals also. But fruit juices and other fruit items that are served in large quantities may have harmful affects if not properly portioned and counted. Just be careful about measuring, and they will be a help to your diet, and not a hindrance. Select small apples, tiny bananas, and small oranges, or make do with just half a fruit. Count your grapes, measure your pineapple, and weigh your melon servings. Learn to properly portion them, and then enjoy, because when sugar is limited, fruit becomes a delightful treat! ]]> http://www.naturaldiabetics.com/vegetables/feed/ 0 http://www.naturaldiabetics.com/whole-foods/ http://www.naturaldiabetics.com/whole-foods/#comments Wed, 26 Aug 2009 19:29:18 +0000 Laura Wheeler http://natural.infotrustllc.com/?p=211

I have gone in my life from not caring much what I put inside myself as long as it tasted good, to eating and drinking things I actually could not stand, just because they were healthy. I learned to actually LIKE whole grain foods (a challenge since I do not like the flavor of red wheat), and to prefer the fresh flavor of more natural foods. And if I can learn that, anyone can.

The benefit of whole foods is simply whole nutrition. Refined foods are labeled as “fortified” with specific nutrients, but that label is highly misleading. Many nutrients have been stripped out, and then just a handful added back in, in higher than normal doses. We are so used to consumption of refined foods that some health guides even list some foods that do not naturally contain certain elements as good sources of them because they are so commonly added.

The nutrients that have been added to foods are only the ones that scientists consider to be the most important. There are many other nutrients which may only occur in trace amounts in whole or fresh foods, that have not been identified as being all that important (because absence does not cause a rapid health crisis). Many of them are important for balancing appetite, blood sugar, blood pressure, reducing aging effects, and other factors that only show up after long and consistent depravation from those elements.

Now, I am NOT a radical… I do NOT believe that every ill that ever was can be corrected if people would just eat the right stuff! Nothing is that simple. But I DO believe that cancer rates, diabetes rates, heart disease statistics, obesity numbers, and many other ills that are increasing in our day, would decline significantly if we would return to a more natural diet. And no matter the condition you face, your body can better handle it if you give it the best nutrients with which to combat illness and maintain health.

So, there are two things that are important:

1. Wholeness. When you eat foods that are more whole, and less cooked, with skins on when possible, you get more nutrients. The less refined the food, the healthier it is. And whole foods not only have more nutrients, they also generally have fewer preservatives and additives.
2. Freshness. Fresher foods have more nutrients also. Sometimes freshness and wholeness overlap. Wheat pretty much has to be either sprouted or cooked to be digestible, so fresh wheat is either newly sprouted wheat, or freshly milled flour. See more about wheat in the Wheat section. Whole grains, which have been freshly cracked, rolled, or milled, have more nutrients than aged grain products. Veggies that have been cooked as little as possible are healthier. Frozen beats canned, and dried is a good alternative for a high nutrient preserved food also. Fresh produce is of course best by a long shot, but frozen and dried are close enough to use on a regular basis.

We have found that when we use whole foods, we eat less, have more energy, and have less illness. Our blood sugar balances better, and we have fewer aches and pains. You get full faster, and I think it is because your body simply gets what it needs faster, and signals you that it is satisfied sooner.

It is very hard to find good whole foods in the stores though. Many foods masquerading as “whole grain” or “nutritious” or “natural”, are a long way from it. They may have started that way, and been adulterated with preservatives and additives, or they may have started as the same old refined food, and just had a sprinkle of bran added. Read the labels carefully, because “wheat flour” means white flour. It has to say “WHOLE wheat flour” to actually BE whole wheat, and even then, if it is not a significant amount of the total flour used, it is not very healthy food.

Decide what your goals are, and then choose foods that meet those goals. Fix as much yourself as you can, and use fresh foods in abundance when possible. You’ll find that your body will react differently to them than it does to refined foods, and the results are usually very persuasive.

Tips on preparing and using whole foods more practically are in the Diet Tips and Strategies section, and recipes may be found on the Recipes page.

Its more than just cattle feed… Alfalfa is high in essential nutrients, and has been connected with improved metabolism, and lowering of blood sugar in preliminary studies.

This is an herb which I have not tried. It is readily available, and relatively safe for most people, but it has been associated with reduced clotting, which is something that is generally unsafe for pregnancy or childbirth. Because of this, I determined that it would not be appropriate for me. It is clearly contraindicated for those taking blood thinners, or who have known clotting disorders. Anyone on asprin therapy should also consult their doctor before using this, as it could increase the affect.

This was not an herb which was mentioned frequently, so I’d guess the studies are remote, and the tie to lowered blood sugar levels may be more tenuous than with more intensively studied herbs and supplements.

Because of the wide range of nutrients in alfalfa, it may be of particular interest to diabetics with any form of malabsorption (which can occur as the disease progresses).