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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Insulin Pump represent a giant step forwards in diabetes management. Instead of constantly preparing and administering insulin by injection, pumps allows users to fine-tune their insulin delivery. Pumps as a whole and specific pumps in particular have both pros and cons for different types of users, however, so it is vital to read up on what is available.
Most conventional insulin users will mix shorter and longer-acting types of insulin to attempt to get blood sugar control over an entire 24-hour period. This is important because high blood sugar can have serious short and long-term consequences, but is annoying at best. Pumps remove this necessity as they can deliver short-acting insulin constantly. Users trigger a ‘bolus’ or larger dose based on their carbohydrate intake when they eat and receive a low, calculated dose at all other times.
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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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Do you crave beautiful, strong hair? Hair and skin are great markers of overall health. Vibrant hair depends on a balanced diet. Healthy hair depends on the body’s ability to construct a proper hair shaft, as well as the health of the skin and follicles. Eating Food For Healthy Hair daily and good nutrition assures the best environment for building strong, lustrous hair.
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In order to get the most accurate readings from your monitor, you should make sure that you use control solution. Its purpose is to make sure that your meter is working properly and calibrated correctly. By not using control solution you run the risk of getting blood sugar readings that are not right. If you give yourself insulin based on a test result that is not precise, you could very well end up higher or lower than your target range. By using control solution frequently you greatly decrease the potential for unnecessary blood sugar fluctuations.
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Diabetes management can be inconvenient, but it shouldn’t be excruciating. Here, you’ll find ADS’ advice on how you can cut down on pain related to fingerstick testing.
If you’ve been diagnosed with diabetes, blood sugar finger tests are part of your management. These tests can be annoying, but they also play a vital role in diabetes management. Testing your blood glucose level allows you to see whether or not your efforts to control your diabetes symptoms are paying off. If they aren’t, you can use this information to decide what to do next.
Unfortunately, there’s no way to eliminate the need for these inconvenient tests. However, you can still make life easier for yourself by keeping them as painless as possible. Keep reading for the information you need to know about reducing pain while testing blood sugar.
Use A Lancing Device
If you’re not already using a lancing device, picking one up is a great way to cut down on the pain associated with finger prick tests. These devices hold lancets, making it considerably easier to collect a blood sample when you need to test your glucose level. In most cases, you’ll use a lancing device by inserting a lancet, placing the device on your fingertip, and pushing a button.
When choosing a lancing device, there are a few factors that are worth considering:
Compatible lancets
Ability to adjust lancet depth
What your healthcare covers
Ease of use
Size of devices
Safety features for used lancet removal
Pick The Best Lancet For You
Choosing a lancing device that’s a good fit for your needs is crucial, but the other half of this process is selecting the right lancets to use along with it. One of the most significant decisions you’ll need to make is the gauge of your lancets. Bigger gauge numbers equal thinner needles – and less pain.
You’ll need to choose lancets based on the thickness of your skin. When you get started, it’s wise to go with lancets with thinner needles. Of course, you can always switch to thicker needles if you’re having trouble getting a good blood sample. Also, do not reuse lancets. Use a new lancet every time you test.
Try Testing The Sides of Your Fingers
Some parts of your fingers are more sensitive than others. If you’re having trouble dealing with the pain that comes with using a lancing device on your finger pads, switch to the sides of your fingertips. They have fewer nerve endings, so you might not feel as much pain there.
Get A Good Sample In One Try
If you remember a few tips before your next finger test, you’ll reduce the likelihood of needing to try more than once to get a decent blood sample:
Shake your hands before thoroughly washing your fingertips. That way, blood will head to the tips of your fingers. Wash hands with soap and warm water.
While cleaning your finger, rub the tip in a “milking” motion.
Make sure your fingertip is warm before using your lancing device.
Be sure to put your finger on a hard surface when collecting a blood sample.
Choose The Right Setting
Ideally, you shouldn’t have to change depth settings on your lancing device every time you need to do a finger prick test. With that in mind, it’s worth taking some time to figure out what setting works best for you.
When using a new lancing device, start with a lighter (and less painful) depth setting. If you’re able to get a sizable blood sample without squeezing your finger while using this setting, you’re in luck. Otherwise, increase your depth setting before your next blood glucose test and try again.
Rotate Testing Sites
When you’ve tested one of your fingers, there’s a good chance it will be sore for a while after. Instead of constantly testing in the same sp
ot, you can cut down on pain considerably by rotating testing sites. An easy way to keep track of test sites is to outline your hand on a piece of paper. Put a dot at the location corresponding with your last test site, and try another spot the next time you need to check blood sugar.
Some glucose meters can also use blood samples from body parts other than the fingers, or alternate site testing. Work with your diabetes educator to learn whether the palm of your hand, an arm or thigh is a better option. It is crucial to ensure your meter has this capability first. Don’t rely on blood samples from alternate sites when your glucose levels may be rapidly changing, either.
Use Oil To Soothe Sore Fingers
In addition to changing your testing regimen, mixing up your skincare routine can make it easier to deal with finger prick-related pain. For example, try putting tea tree oil on your fingertips twice daily to reduce soreness. You can usually find this oil in pharmacies, and it’s easy to apply with a cotton swab.
Cut Down On Finger Prick Tests With CGMs
Of course, the most effective way to feel less pain from finger prick tests is to reduce your reliance on these tests in the first place. Until recent years, this was an impossibility for people with diabetes. However, continuous glucose monitoring (CGM) systems can allow you to track your glucose levels without fingersticks.*
High-Fat Diets and Sedentary Lifestyles Contribute to Childhood Obesity
Type 2 Diabetes in Kids was once considered an adult-only disease. Not anymore. Every year the number of cases of type 2 diabetes in children and adolescents increases.
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The fastest-growing segment of the American population consists of individuals aged 60 and older. In 1994, one out of every eight individuals in our country was over 65 years old. By the year 2020, it is estimated that one out of every six people will be over 65 years old and Managing Diabetes in the Elderly is Important.
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Manage Diabetes with the Mediterranean Diet | ADS
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:
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!
Choosing The Right Insulin Pump
Choosing An Insulin Pump Can Be Difficult
Insulin Pump represent a giant step forwards in diabetes management. Instead of constantly preparing and administering insulin by injection, pumps allows users to fine-tune their insulin delivery. Pumps as a whole and specific pumps in particular have both pros and cons for different types of users, however, so it is vital to read up on what is available.
Most conventional insulin users will mix shorter and longer-acting types of insulin to attempt to get blood sugar control over an entire 24-hour period. This is important because high blood sugar can have serious short and long-term consequences, but is annoying at best. Pumps remove this necessity as they can deliver short-acting insulin constantly. Users trigger a ‘bolus’ or larger dose based on their carbohydrate intake when they eat and receive a low, calculated dose at all other times.
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The Benefits Of Chia Seeds In A Diabetes Diet | ADS
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:
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!
Add Watercress To Your Diabetes Diet This Spring | ADS
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:
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:
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:
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!
Eat Sardines For Good Health
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:
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:
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!
Foods To Eat For Healthy Hair
Do you crave beautiful, strong hair? Hair and skin are great markers of overall health. Vibrant hair depends on a balanced diet. Healthy hair depends on the body’s ability to construct a proper hair shaft, as well as the health of the skin and follicles. Eating Food For Healthy Hair daily and good nutrition assures the best environment for building strong, lustrous hair.
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The Basics Of Using Control Solution
In order to get the most accurate readings from your monitor, you should make sure that you use control solution. Its purpose is to make sure that your meter is working properly and calibrated correctly. By not using control solution you run the risk of getting blood sugar readings that are not right. If you give yourself insulin based on a test result that is not precise, you could very well end up higher or lower than your target range. By using control solution frequently you greatly decrease the potential for unnecessary blood sugar fluctuations.
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Reduce Pain While Testing Your Blood Sugar | ADS
Diabetes management can be inconvenient, but it shouldn’t be excruciating. Here, you’ll find ADS’ advice on how you can cut down on pain related to fingerstick testing.
If you’ve been diagnosed with diabetes, blood sugar finger tests are part of your management. These tests can be annoying, but they also play a vital role in diabetes management. Testing your blood glucose level allows you to see whether or not your efforts to control your diabetes symptoms are paying off. If they aren’t, you can use this information to decide what to do next.
Unfortunately, there’s no way to eliminate the need for these inconvenient tests. However, you can still make life easier for yourself by keeping them as painless as possible. Keep reading for the information you need to know about reducing pain while testing blood sugar.
Use A Lancing Device
If you’re not already using a lancing device, picking one up is a great way to cut down on the pain associated with finger prick tests. These devices hold lancets, making it considerably easier to collect a blood sample when you need to test your glucose level. In most cases, you’ll use a lancing device by inserting a lancet, placing the device on your fingertip, and pushing a button.
When choosing a lancing device, there are a few factors that are worth considering:
Pick The Best Lancet For You
Choosing a lancing device that’s a good fit for your needs is crucial, but the other half of this process is selecting the right lancets to use along with it. One of the most significant decisions you’ll need to make is the gauge of your lancets. Bigger gauge numbers equal thinner needles – and less pain.
You’ll need to choose lancets based on the thickness of your skin. When you get started, it’s wise to go with lancets with thinner needles. Of course, you can always switch to thicker needles if you’re having trouble getting a good blood sample. Also, do not reuse lancets. Use a new lancet every time you test.
Try Testing The Sides of Your Fingers
Some parts of your fingers are more sensitive than others. If you’re having trouble dealing with the pain that comes with using a lancing device on your finger pads, switch to the sides of your fingertips. They have fewer nerve endings, so you might not feel as much pain there.
Get A Good Sample In One Try
If you remember a few tips before your next finger test, you’ll reduce the likelihood of needing to try more than once to get a decent blood sample:
Choose The Right Setting
Ideally, you shouldn’t have to change depth settings on your lancing device every time you need to do a finger prick test. With that in mind, it’s worth taking some time to figure out what setting works best for you.
When using a new lancing device, start with a lighter (and less painful) depth setting. If you’re able to get a sizable blood sample without squeezing your finger while using this setting, you’re in luck. Otherwise, increase your depth setting before your next blood glucose test and try again.
Rotate Testing Sites
When you’ve tested one of your fingers, there’s a good chance it will be sore for a while after. Instead of constantly testing in the same sp
ot, you can cut down on pain considerably by rotating testing sites. An easy way to keep track of test sites is to outline your hand on a piece of paper. Put a dot at the location corresponding with your last test site, and try another spot the next time you need to check blood sugar.
Some glucose meters can also use blood samples from body parts other than the fingers, or alternate site testing. Work with your diabetes educator to learn whether the palm of your hand, an arm or thigh is a better option. It is crucial to ensure your meter has this capability first. Don’t rely on blood samples from alternate sites when your glucose levels may be rapidly changing, either.
Use Oil To Soothe Sore Fingers
In addition to changing your testing regimen, mixing up your skincare routine can make it easier to deal with finger prick-related pain. For example, try putting tea tree oil on your fingertips twice daily to reduce soreness. You can usually find this oil in pharmacies, and it’s easy to apply with a cotton swab.
Cut Down On Finger Prick Tests With CGMs
Of course, the most effective way to feel less pain from finger prick tests is to reduce your reliance on these tests in the first place. Until recent years, this was an impossibility for people with diabetes. However, continuous glucose monitoring (CGM) systems can allow you to track your glucose levels without fingersticks.*
We offer many different CGMs at ADS, including the FreeStyle Libre 2 system, the Dexcom G6, and the Eversense. We’re also a trusted supplier of “traditional” glucose meters and diabetes testing supplies!
*Use a blood glucose meter to confirm any highs or lows and when your symptoms do not match your sensor’s readings.
Kids Get Type 2, Too
High-Fat Diets and Sedentary Lifestyles Contribute to Childhood Obesity
Type 2 Diabetes in Kids was once considered an adult-only disease. Not anymore. Every year the number of cases of type 2 diabetes in children and adolescents increases.
Read more
Diabetes In The Elderly: A Growing Concern
The fastest-growing segment of the American population consists of individuals aged 60 and older. In 1994, one out of every eight individuals in our country was over 65 years old. By the year 2020, it is estimated that one out of every six people will be over 65 years old and Managing Diabetes in the Elderly is Important.
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