We have all heard of omega 3 (Omega 3 Fats) and omega 6 fatty acids. But do you know the difference between each one or how they work? Here is information to guide you in eating a healthy diet with the right balance of omega fatty acids in your meals.
Omega 3 Fatty acids: What are they?
Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients for health. We need to obtain them from our diets because they are not manufactured by the body. Omega-3 fatty acids are needed for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain. Omega-3 fatty acids also have been associated with many health benefits, including protection against heart disease and possibly stroke. Other studies are showing potential benefits for a wide range of conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.
Potassium Rich Foods is a very important mineral for the proper function of all cells, tissues, and organs in the human body. It is also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium. Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.
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For people with diabetes, one of the biggest obstacles to maintaining a normal blood sugar level is the amount of sugar found in all kinds of foods. While you don’t need to eliminate sugar from your diet if you have this condition, it’s essential to keep your sugar consumption in check. And sugar isn’t just found in foods where you would expect to see it – food manufacturers add sugars to many of their products.
Of course, sugar isn’t the only way to give foods and beverages a sweet taste. These days, many people with diabetes use artificial sweeteners and other sugar substitutes for this purpose. However, you should try to be smart about how you use any type of sweetener in your diet, so keep reading to find out more about artificial sweeteners and diabetes.
Know the Pros and Cons of Artificial Sweeteners
If you’re living with diabetes, you’ve likely researched sugar substitutes. The first options you’re likely to encounter are artificial sweeteners. This category includes popular brands like Splenda, Nutrasweet, and Sweet’ N Low, all of which add a sweet flavor to foods without impacting your carb count as much as “real” sugar does. They’re also much sweeter than sugar is on its own and can be as high as 500 times sweeter than ordinary sugar.
Artificial sweeteners may seem like they’re too good to be true, so it’s crucial to remember that they aren’t a magic bullet. Research into these products is still ongoing, and the results of studies focusing on their effects on glucose and insulin levels have been mixed. You’ll also need to be careful not to overindulge when eating artificially sweetened foods, as “sugar-free” foods aren’t always entirely free of carbohydrates.
At the same time, there’s no need to be overly cautious about artificial sweeteners. For example, back in the 1970s, studies suggested that saccharin had links to bladder cancer in lab rats. However, the National Cancer Institute states that human epidemiology studies have shown no consistent evidence that saccharin is associated with bladder cancer incidence.
Consider These Natural Alternatives
Would you like the benefits of alternative sweeteners without going the artificial route? If so, natural sugar alternatives may be suitable for you! Some prominent products in this category include:
Stevia. You may think of this as an artificial sweetener, but it’s made from the leaves of the stevia plant. Some stevia blends contain other sweeteners that can increase your blood sugar, but stevia on its own may increase your tolerance to glucose.
Tagatose. This is a newer sweetener option made from lactose found in dairy products. Studies regarding its health effects are still in the early stages, however, a few research studies have shown that tagatose may play a role in stabilizing blood sugar to help people reach their target goals.
Fruit-based sugar substitutes. It’s no secret that fruit contains sugar, and quite a few natural sweeteners take advantage of that fact. Dates are high in calories and natural sugars, but studies note that they don’t significantly affect blood sugar levels like table sugar does, even among people with diabetes. And monk fruit extract doesn’t have any calories or affect blood sugar levels, plus it may promote weight loss and improve blood sugar levels if used in place of regular sugar. However, there’s currently a lack of human studies on this sweetener. Also, keep in mind that monk fruit extract is often mixed with other sweeteners, so be sure to read the label before consuming it.
Don’t Overlook Hidden Sugar Alcohols
When you’re managing diabetes, finding “safe” foods isn’t as simple as looking for items that claim to be “sugar-free” or have “no sugar added.” Some of these products contain sugar alcohols – sugar substitutes that work differently than other artificial and natural sweeteners.
Despite their name, sugar alcohols don’t consist of either alcohol or sugar. They contain fewer calories unlike sugar, which has four calories per gram, whereas sugar alcohols has just over two. They can be found in some fruits and vegetables, but the sugar alcohols in packaged foods are synthetic. Unlike glucose, you can metabolize sugar alcohols without insulin and partially digest them in your intestine. Sugar alcohols are still carbohydrates, so you’ll need to include them when counting carbs. Along with this, they have some known side effects, like bloating, gas, and abdominal pain. If you’re concerned about sugar alcohols in foods you’re planning to buy, check the nutrition facts label for these names: xylitol, sorbitol, isomalt, erythritol, and maltitol. As always, your dietitian or diabetes health-care team can help you decide if including any type of sugar substitutes in your eating plan is the best choice for you.
Remember You Can Still Have Some Sugar
While it’s a good idea to take your sugar intake seriously if you have diabetes, it’s easy to assume you can’t consume any sugar at all. There’s a good reason for that: people with diabetes were once encouraged to steer clear of sugar whenever possible. Despite this, newer research has shown that reasonable sugar consumption shouldn’t affect your ability to maintain a normal blood sugar level.
The trick is to eat controlled portions of foods containing sugars and make sure your overall diet is nutritious. Foods considered “sugary” often have low nutritional value and high levels of fat and calories, making them potentially dangerous to any diet – whether you have diabetes or not. But if you can eat small amounts of these foods, you should be fine.
That said, things get a bit more complicated when you look at sodas, fruit juice, and other sugary drinks. These beverages don’t just have high amounts of carbohydrates – the carbs they contain act faster than those found in foods. Still, even these have their place in a diabetes diet, as a few ounces of juice or non-diet soda can help counteract hypoglycemia.
ADS Makes Life with Diabetes Sweeter
It doesn’t matter if you prefer artificial sweeteners, natural sugar alternatives, or even small amounts of sugary foods. When you have diabetes, what’s truly important is eating a balanced, healthy diet. By combining this with other steps like taking your medication and getting physical activity, you’ll be able to keep your sweet tooth in check without causing problems for your diabetes management strategy.
To ensure your efforts to keep diabetes under control go smoothly, having access to the diabetes supplies you need when you need them is crucial. These days, more and more people appreciate the convenience of shopping online – and the internet’s best company for diabetes supplies is ADS. Take a look at our continuous glucose monitors, glucose meters, and other products today!
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Eating right is essential to keeping your mind and body running at its best. During this year’s National Nutrition Month, the Academy of Nutrition and Dietetics reminds us to build an eating plan with your unique lifestyle and nutritional needs in mind. So whether you’re a career professional, vegetarian, student, athlete, or busy parent, it’s important to “Eat Right, Your Way, Every Day.”
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Do you want beautiful, radiant, and glowing skin? It can be possible when your skin is supplied and nourished by certain vitamins, minerals, and antioxidants. Your skin can look healthier and younger by eating the right foods, Foods for Healthy Skin. Experts recommend that a balanced diet is the best way to get your share of good food for healthy skin. No need to go out and spend hundreds of dollars on certain skin-care products and lotions. Try eating these nutrients for an amazing and healthy complexion:
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Eating right with diabetes doesn’t mean you have to skip out on flavorful meals. In fact, there are all kinds of delicious, nutritious diabetes diets out there. While you should always work with your healthcare team to create a diabetes diet that’s right for you, some diets seem to be particularly effective for people with diabetes.
One of the best diets for diabetes control is the Mediterranean diet. Inspired by the cuisine of Greece, Spain, Italy, and other cultures located near the Mediterranean Sea, this diet combines bold flavors with profound health benefits. Are you interested in switching to the Mediterranean diet or incorporating some Mediterranean foods into your current diabetes diet? In that case, you’ll be able to find out more from ADS right here.
What Is the Mediterranean Diet?
First of all, it’s crucial to understand that “Mediterranean food” and “the Mediterranean diet” aren’t synonymous. The former category includes all kinds of dishes commonly prepared in Mediterranean cultures, while the latter describes a specific diet emphasizing some of these dishes. This diet originated in the 1960s, but it did not attain mainstream popularity until the 1990s.
People following the Mediterranean diet focus on eating higher-than-average amounts of vegetables, healthy fats, and whole-grain carbohydrates. At the same time, they avoid excessive amounts of junk food and sweets, refined carbs, and red meat.
What Foods Can You Eat On the Mediterranean Diet?
If you’re making an effort to cut down on your intake of processed foods, there’s a good chance you’re ready to adopt a Mediterranean diet. You can take the next step by putting these Mediterranean foods in your cart the next time you go grocery shopping:
Healthy carbohydrates. It’s easy to get jittery about your carb intake when you have diabetes, but reasonable portions of nutritious carbs are essential to any diet. Emphasize whole grains like brown rice, wheat bread, whole-grain pasta, and quinoa – many of these foods are high in fiber, which can help reduce the impact carbohydrates have on your blood sugar.
Fruits and vegetables. Fresh produce is a cornerstone of many Mediterranean diet recipes, and it can also help with diabetes control. Fruits in the Mediterranean diet include berries, pomegranates, citrus fruits, and melons, while some of the healthiest Mediterranean veggies are leafy greens, avocados, eggplants, asparagus, and tomatoes.
Certain types of meat. When following the Mediterranean diet, it’s necessary to limit your intake of beef, lamb, and pork – not to mention all kinds of processed meat. Instead, try eating more poultry, fish, and seafood.
Plant-based proteins. Some of the best protein sources for people with diabetes come from plants, and these are a prominent part of the Mediterranean diet. Consider increasing your intake of nuts, legumes, seeds, and beans.
Healthy fats. Few foods have closer links to the Mediterranean diet than olives. They’re rich in “good” monounsaturated fat, so don’t hesitate to use olives and olive oil in your cooking!
The Mediterranean Diet and Diabetes
If you’re already following a diabetes diet, you’ve probably noticed some similarities between the Mediterranean diet and what you eat on a daily basis. With that in mind, it’s no surprise to learn that this diet can help people successfully manage diabetes.
One study performed in the United Kingdom and featured in the American Journal of Clinical Nutrition looked at various diabetes diets. Along with the Mediterranean diet, participants in the study ate low-carb, high-protein, vegetarian, vegan, low-glycemic index, and high-fiber diets.
The results were illuminating: participants following the Mediterranean, low-carb, high-protein, and low-glycemic-index diets all had enhanced blood sugar control. However, the people following the Mediterranean diet also experienced improvements to their cardiovascular health while losing more weight than other people participating in the study.
These aren’t the only ways the Mediterranean diet can help fight diabetes, either. A meta-analysis published in BMJ Open concluded that people at risk for type 2 diabetes could lower their diabetes risk by 23 percent by following this diet. That means it’s a wonderful pre-diabetic diet, too!
Mediterranean Diet Tips
Though the Mediterranean diet may be similar to your current diet, making any type of broad dietary change isn’t easy. These tips should help you get started:
Don’t change anything right away. Your diabetes diet needs to be created with your own nutritional needs in mind. If you’re thinking about switching to the Mediterranean diet, talk to your doctor or healthcare team first.
Load up on produce. You should aim to get seven to ten servings of fruits and vegetables every day. Convenient ways to increase your produce intake include eating fruit salads and replacing non-nutritious snacks with apples, bananas, or baby carrots.
Enjoy improved flavors – no salt required. When you cook with herbs and spices, you won’t need salt to liven up your food. Cinnamon, garlic, basil, paprika, ginger, rosemary, and bay leaves are all great choices, and some herbs can even help you control diabetes symptoms.
Believe it’s not butter. Butter is delicious, but it’s not part of the Mediterranean diet. Replace it with olive or canola oil whenever you can.
Eat the right meats. Instead of red meats, try eating fish and poultry. Grill these meats instead of frying them to reap their full health benefits.
Keep your dairy low-fat. You don’t need to avoid dairy products on the Mediterranean diet, but it’s a good idea to steer clear of high-fat dairy items. Fat-free yogurt, low-fat cheese, and skim milk are all great choices.
Steer Clear of These Potential Risks
The Mediterranean diet can be great for people with diabetes, but it isn’t a magic bullet. If you decide to switch to this diet, be aware of these pitfalls and take steps to avoid them while creating your Mediterranean diet meal plan.
Drinking Too Much Alcohol
Red wine and other types of alcohol are included in the Mediterranean diet. While many people with diabetes can safely drink moderate amounts of alcohol, make sure that drinking won’t interfere with any medications you’re taking and avoid drinking on an empty stomach.
Overeating Legumes
While lentils, beans, and other legumes come packed with fiber and other nutrients, they still contain carbs. Make sure to keep that in mind and to include them while carb counting.
Going Cold Turkey
It’s hard to stick to any diet if you don’t ease into it first. Start by working with your healthcare team to make realistic dietary changes, like gradually reducing your intake of red meat while increasing your fish and poultry consumption.
Cheating Too Often
There’s nothing wrong with the occasional cheat day – emphasis on “occasional.” Try limiting the times you eat red meat and other foods not included in the Mediterranean diet to once or twice a month, maximum.
Not Controlling Portion Sizes
No matter how nutritious a given diet is, you can still overeat while following it if you aren’t careful. Remember the importance of weight management, and combine your Mediterranean diet with regular exercise.
ADS Can Help With Your Diabetes Management Journey
Sticking to a healthy diet is a crucial part of diabetes management, and the Mediterranean diet can be an excellent choice for people with diabetes. But no matter how much of an impact this diet has on your well-being, you’ll still need access to the same diabetes supplies you use today. If you’re looking for a reliable supplier of insulin, glucose meters, insulin pumps, and more, start shopping with ADS today!
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If you’re like many people in America, reading the phrase “chia seeds” triggers a particular memory: Ch-ch-ch-Chia! Thanks to their kitschy charm and that unforgettable jingle, Chia Pets were one of the most beloved novelty items of the 1980s. But if you thought the seeds of the same name were only good for impersonating a puppy’s fur or politicians’ hairdos, think again.
Chia seeds are actually a diabetes superfood capable of fighting this disease’s most notorious symptoms. Are you already a chia champion, or have you never considered adding them to your diabetes diet before now? Either way, you’ll find all the information you need on these mighty morsels right here on ADS.
What Nutrients Do Chia Seeds Contain?
Humans have been eating chia seeds for millennia. These tiny black seeds, which come from a plant in the mint family known as Salvia hispanica, were a part of Aztec and Mayan diets and culture. People thought of these seeds as highly nutritious in ancient times, and that certainly hasn’t changed over the years. Despite their small size, chia seeds are packed with these nutrients and many others:
Essential Fatty Acids
An ounce or two tablespoons of chia seeds contains 8.7 grams of fat, but don’t let that turn you away! Some types of fat have crucial health benefits, and most of the fats in chia seeds consist of omega-3 and omega-6 fatty acids. These are both types of polyunsaturated fat, which can help lower your LDL cholesterol (AKA “bad” cholesterol).
Fiber
Meanwhile, the same one-ounce serving of chia seeds comes with 11.9 grams of carbohydrates – and 9.8 grams of fiber. Since your body doesn’t digest fiber like other carbs, it can help regulate your blood sugar. Fiber can give your digestive system a boost and keep your cholesterol under control, too.
Antioxidants
Like blueberries, dark chocolate, and other well-known superfoods, chia seeds are rich in antioxidants. These can help you out by counteracting the effects of free radicals, which can play a role in aging and diseases like cancer. The protective antioxidants in chia seeds include caffeic acid, myricetin, quercetin, kaempferol and chlorogenic acid.
Magnesium
You don’t have to eat many chia seeds to get the magnesium your body needs. A one-ounce serving of these seeds includes 23 percent of your daily suggested magnesium intake. Magnesium contributes to all kinds of bodily functions, such as regulating your heartbeat and moving your muscles. And since insulin resistance is linked to below-average magnesium levels, people with diabetes need to load up on this nutrient.
The Ways Chia Seeds May Fight Diabetes Symptoms
Along with their general health benefits, research suggests chia seeds come with some indispensable perks for people with diabetes. When you eat chia seeds regularly, they could be able to:
Lower Your Blood Sugar
Thanks to the fiber and other nutrients they contain, chia seeds are believed to play a role in regulating blood sugar. In addition to that, animal studies suggest these seeds may boost sensitivity to insulin. Additional research still needs to take place on humans, but the results of studies that have been completed are promising.
Help With Weight Loss
The fiber in chia seeds could also make it easier for you to lose weight – which is notable since weight loss can assist with diabetes management. That’s because much of the fiber they contain is “soluble fiber,” which may create feelings of fullness after eating a meal. While studies of this effect have had mixed results, chia seeds may be worth a try if you’re trying to lose weight.
Reduce Your Risk Of Heart Disease
Soluble fiber and omega-3 fatty acids are known to lower LDL cholesterol – and chia seeds have no shortage of both nutrients. Diabetes comes with a heightened risk of heart disease, so it’s good to include controlled portions of fiber and fatty acids in your diet. However, more research is needed before scientists can conclusively say that chia seeds, in particular, can improve people’s heart health.
Enjoy Chia Seeds With These Tips
Chia seeds don’t have the boldest flavor in the world – but that’s not a bad thing! Since they don’t call too much attention to themselves and are flavorless, these seeds are easy to add to many different dishes. Check out our list of great ways to eat chia seeds:
Sprinkle seeds on cereal, yogurt, sauces, salads, and more
Mix seeds into drinks, add to tea and baked goods
Mix ground seeds with peanut butter for a more nutritious spread
Add seeds to soup and stews to thicken
Add seeds to salad dressing or sprinkle on salad for a healthy crunch
Blend chia seeds into smoothies
Eat the seeds whole and raw as a snack
Add chia seeds to beaten eggs, soak for 10 minutes and make in omelets
Grind seeds and add to hot low-fat or nonfat milk for a nutty porridge
Throw seeds into a vegetable stir fry
Add whole seeds to unsweetened granola
Soak chia seeds in milk and mix through hot old-fashioned oatmeal or add to mashed potatoes
Mix ground seeds with lean ground beef or turkey to make meatballs
Cook brown rice in low sodium vegetable broth and stir in the chia seeds when the rice is cooked
Make chia pudding by adding whole seeds to lowfat milk, nut milk, or unsweetened soy milk
Stir whole seeds through cooked lentils
Add ground chia seeds to flour when making bread
Go Shopping For Chia Seeds – Let Us Handle The Rest
While you probably won’t have trouble finding chia seeds in your nearest supermarket, the same isn’t true for diabetes supplies. Many people with diabetes need to use insulin, glucose meters, and diabetes testing supplies every day. To be sure you have a steady supply of these life-saving items, order them on ADS today!
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Vegetables are a vital component of any diabetes diet, and it’s hard to top leafy greens when it comes to health benefits. These veggies are low in calories, but they’re packed with vitamins, fiber, and many other nutrients. Of course, leafy greens can help people control diabetes, too.
Some of the best-known leafy greens include spinach, kale, and chard. And while these options are highly nutritious, you should also take time to explore less popular vegetables in this category, including watercress. With its anti-diabetic effects and uniquely peppery flavor, watercress can give your diabetes diet a real kick this spring – and year-round. If you’re interested in giving this underappreciated leafy green a try, keep reading for more information from the team at ADS.
How Watercress Fights Diabetes
Like its fellow leafy greens, watercress has no shortage of health perks. Some of these benefits are particularly noteworthy for people who have diabetes or are concerned about their risk for this disease:
Improved Heart Health
When you have diabetes, you have an increased risk of heart disease. Watercress can combat heart problems in multiple ways:
Many amazing antioxidants are contained in watercress, such as lutein, zeaxanthin, and beta carotene. Low levels of these antioxidants (AKA “carotenoids”) have negative links to high blood pressure and heart disease. But getting high amounts of carotenoids has the opposite effect and is positive for overall health.
Along with antioxidants, watercress is a source of dietary nitrates. Studies have shown that these can make your blood vessels dilate, and help lower blood pressure.
There’s evidence to suggest that watercress may play a role in lowering cholesterol. One study focusing on rats with high cholesterol found that watercress extract helped reduce their total cholesterol by 34 percent and their LDL (or “bad”) cholesterol by 53 percent.
Watercress belongs to a group of vegetables known as the cruciferous family. Eating vegetables in this family – which also includes the likes of broccoli, radishes, cabbage, and Brussels sprouts – was linked to studies that may lower people’s heart disease risk by 16 percent.
Eye Health Protection
Another infamous complication of diabetes is vision problems, including cataracts. Watercress is an ideal source of vitamin C, which has been associated with a reduced risk of cataracts. To add, the carotenoids lutein and zeaxanthin in watercress play an essential role in protecting your vision.
Potential For Easier Weight Loss
Nutrient density is a significant factor in choosing foods for a diabetes diet. Since a one-cup serving of watercress contains a mere four calories, this vegetable certainly fits the bill. Right now, there is a lack of research dealing with watercress and weight loss. That said, it stands to reason that its high level of nutrient density and minimal calories per serving, makes it a good choice for managing your weight. Meanwhile, successful weight management can make it easier to control diabetes symptoms.
Reduced Diabetes Risk
Along with their previously-mentioned advantages, the antioxidants for example like alpha-lipoic acid in watercress have been associated with lower glucose levels and increased insulin sensitivity which can both help treat diabetes . Antioxidants neutralize free radicals, which can cause “oxidative stress” – a condition linked to diabetes and other chronic diseases.
Other Benefits of Watercress
Not all watercress health benefits are related to diabetes, but they still bear mentioning. In addition to the perks listed above, watercress:
Is full of nutrients. A cup of watercress delivers 22 percent of the Reference Daily Intake (RDI) for Vitamin A, 24 percent of the RDI for Vitamin C, 106 percent of the RDI for Vitamin K, and 4 percent of the RDIs for both calcium and manganese.
Can protect you from other chronic diseases. Along with fighting cardiovascular disease and type 2 diabetes, the antioxidants in watercress can help lower your risk of cancer. The phytochemicals found in cruciferous vegetables may also prevent some forms of cancer.
Is able to help your immune system. As a result of its high levels of vitamin C, watercress can contribute to a more robust immune system. This vitamin can support your immune system by helping you produce more white blood cells that fight infection.
Can give your bones a boost. Vitamin K, calcium, magnesium, and other nutrients can improve bone health, and support strong bones.
Eat More Watercress With These Tips
If you haven’t eaten watercress much in the past, you may be unsure how to add this leafy green to your everyday diet. Fortunately, this delicious, nutritious vegetable is a perfect fit with many healthy dishes. This list of ideas for cooking with watercress can help:
Use watercress alone in salads with other delicate greens, such as mizuna (a leafy green vegetable) and baby arugula.
Eat a watercress and goat cheese sandwich: Use whole grain bread, spread goat cheese on the bread, and add watercress.
Watercress, watermelon, and feta salad: Combine all ingredients with some olive oil and lemon juice. You can also replace the watermelon with avocado.
Zucchini and watercress soup: Sautee these vegetables with onion and puree.
Puree watercress with garlic and lowfat Greek yogurt for a dipping sauce.
Add watercress to any pasta dish for a delicious garnish.
Make pesto sauce with watercress.
Add watercress to your omelet or scrambled eggs.
Cucumber, watercress, and parsley salad: Combine all ingredients with a dressing made with a bit of honey, white wine vinegar, black pepper, and olive oil.
Put A Spring In Your Step With Convenient Diabetes Supply Delivery
While watercress is an excellent dietary choice at any time of year, it’s also the perfect way to spice up meals when spring arrives. When you handle spring cleaning this year, take some time to think about what is and isn’t working in your diabetes management strategy.
If you’ve had trouble getting diabetes supplies like insulin and glucose meters before, don’t keep relying on the same suppliers that have caused problems for you in the past. Instead, switch to ADS for speedy, trustworthy home delivery of all the supplies you need!
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If you’re planning a healthy diabetes diet, you may already know about the health benefits of fish. That said, have you considered eating sardines? While these aren’t the most popular type of fish on the market, they could be the key to improved diabetes management.
As many people with diabetes know, fish are a great source of protein for people managing this condition. While some types of fish are fattier than others, that’s far from a dealbreaker. That’s especially true since the fat they offer, Omega-3 fatty acids, is a type of “good” fat that comes with essential health benefits of its own.
However, one of the most nutritious fish species for people with diabetes is commonly overlooked – namely, sardines. If you haven’t eaten sardines before, we can walk you through the health benefits they provide and help you add them to your diabetes meal plan.
How Sardines Can Help You Manage Diabetes
Many types of fish can simplify diabetes management, but sardines are a uniquely nutritious option in this category. If you have diabetes or risks of type 2 diabetes, sardines can:
Improve Your Heart Health
The Omega-3 fatty acids in sardines have anti-inflammatory benefits. As a result, they’ll be able to help you lower your risk of heart disease. That’s especially important for people with diabetes since heart disease is an unfortunately common diabetes complication.
Additionally, Omega-3 fatty acids can help you reduce your blood pressure and reduce your risk of blood clots. These benefits will all go a long way towards helping you stay heart-healthy with diabetes.
Provide The Calcium You Need
Another potential complication of diabetes can be osteoporosis. People with diabetes, primarily type 1 diabetes, can have poor bone strength and a heightened risk of fractures. These bone-related risks are even higher for people who have had diabetes for a long time and have poor blood sugar control.
Fortunately, adding calcium and vitamin D to your diet is an easy way to protect your bone health. Sardines are typically eaten whole – including their bones. That makes them a phenomenal source of calcium, especially for people who have issues eating dairy products. These fish have a decent amount of vitamin D, too.
Lower Your Type 2 Diabetes Risk
Many of the health benefits associated with sardines can be helpful for all sorts of people, whether or not they have diabetes. What you might not know is that regularly eating sardines may lower your likelihood of developing type 2 diabetes.
One recent study, focusing on 152 people, aged 65 years and older who had been diagnosed with prediabetes, focused on how eating two cans of sardines in olive oil a week would affect participants’ diabetes risk. At the start of the study, 37 percent of participants in the sardine-eating group had a high risk of diabetes. After a year, just eight percent of participants in this group remained at high risk.
Other Perks of Eating Sardines
Of course, the benefits of eating sardines don’t stop there. When you make these fish part of your diet, you’ll get:
Lots of Nutrients
Along with the vitamins and nutrients listed above, sardines are an excellent sources of:
Vitamin B-12
Phosphorus
Zinc
Selenium
Magnesium
Potassium
Iron
Niacin
Iodine
Low Mercury Levels
One common concern related to fish is their mercury levels. The good news is that sardines only feed on plankton. As a result, they have considerably lower levels of mercury than some types of fish do.
Low Cost
If you’re trying to eat a diabetes diet on a budget, it’s hard to go wrong with sardines. These fish are a highly affordable source of irreplaceable nutrients.
Great Ways to Eat Sardines
Sardines aren’t finicky when it comes to preparation. Fresh sardines should be gutted and rinsed under cold water before serving, but canned sardines only need a quick rinse ahead of time. When your sardines are ready, here are just some of the ways you can enjoy them:
Sprinkle sardines with extra virgin olive oil and lemon juice.
Mix sardines with chopped onion, olives, or fennel.
Cover sardines with chopped tomatoes and herbs like basil, oregano, and rosemary.
Balsamic vinegar gives sardines a delightful taste.
Make a sauce with extra virgin olive oil, lemon juice, pressed garlic, Dijon mustard, and salt and pepper. Serve over sardines.
Pan-fry whole sardines until crispy and mix with a warm salad of chickpeas, cherry tomatoes, and parsley.
Make a Greek-inspired mix of warm sardines, crunchy cucumbers, chickpeas, and feta.
Whole canned sardines are mixed with avocado, radish, and watercress for a salad full of complementary textures and flavors.
Eat sardines on whole-grain Scandinavian-style crackers such as Wasa, Ry Krisp, Ryvita, or Kavli for a protein-packed and portable snack. Squeeze lemon juice on top.
For a sardine sandwich: 1 serving, mash 2 ounces low-fat cream cheese with 1/2 teaspoon onion powder, 1/4 teaspoon garlic powder, and 1/8 teaspoon cayenne in a small bowl. Spread the mixture on a slice of pumpernickel and top with a couple of drained, canned sardines.
For breakfast, revamp a favorite meal like an omelet with sardines instead of smoked salmon.
Now, if you have kidney problems or gout, you should avoid sardines. They naturally contain a substance that creates uric acid. And be sure to read the Nutrition Facts label and eat the correct serving size because of the higher sodium and calories found in sardines. If you have any questions be sure to speak with a Registered Dietitian for assistance.
With these cooking and nutrition tips, you’ll be well on your way to making sardines a crucial part of your diet – and reaping their health benefits. For extra assistance in managing diabetes, order necessary supplies like insulin and glucose meters from ADS!
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Kale (Kale Recipes for Diabetics) is a delicious and extremely nutritious vegetable that is gaining popularity right now. Kale, also known as borecole, is one of the healthiest vegetables you can eat. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts. As a leafy green vegetable, it is available in curly, ornamental, or dinosaur varieties. Kale’s colors can vary from green to purple to red. Kale’s health benefits come from its fiber content and high concentration and excellent sources of disease fighting antioxidant vitamins like A, C, and K. Kale contains the antioxidants carotenoids and flavonoids and is also rich in the eye-health promoting lutein and zeaxanthin compounds.
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