Diabetes and depression have been linked together in so many instances. Depression and the poor food choices that accompany it more often than not lead to diabetes.  There is no specific diet to treat depression but eating more of some foods and eating less or none of others can help some people manage their symptoms. These foods on the following list are found all over the world so we all have access to at least some of them. The big reason why we have worldwide type 2 Diabetes is our individual food choices. If we all slow down enough from our busy lives and learn about what good food can do for us we can adjust our way of thinking toward food. Let’s get into a routine of replacing the processed foods with simple ones that increase our health and happiness. Nations will be more plentiful with healthy and happier people. We might even get along better in our big salad bowl called earth.  

Changing your diet to incorporate these foods will definitely help you feel better over time.  There are moments on this journey where you might find yourself needing something immediate to help you balance out your blood sugar and bring you back to center.  There are many different options out there and I'm sure that we've all tried quite a few "quick fixes".  We are always in search of something to pull us through that instant blood sugar crash.  When I hit those moments I try to keep something handy that's natural, fast acting and long lasting.  The most convenient and effective thing that I've found is a supplement called Micro Daily. It comes in capsules or powder packets to mix with water.  I keep it in the glove box of the car for those moments that I feel myself sliding.  It brings me back down out of orbit within minutes after taking it.  Because it's natural, there are no side effects (unlike other stuff out there that makes me feel like crap). I consider it worth every penny.  If you are like me and need a quick and healthy pick-me-up along the way I'd like to invite you to try it too.

I've included the link here for the online store from where I order it.

In the meantime...

Let’s get started on this list:

Most of the world can and has access to Greek Yogurt. In some of the areas of India it can be hard to find and it is expensive to buy good quality yogurt not to mention acquire the taste or get used to the texture in their mouths but if you are committed in lowering your blood sugar levels you will find a way or just avoid sugary yogurt. Another great choice of yogurt in countries where you can find it is Bulgarian yogurt. The particular curd strain in the yogurt is very beneficial in helping lower your blood sugar levels.

Cinnamon is an unproven treatment to help lower our blood sugar levels and there is no proven or established dose but Cinnamon has really taken center stage here in North and Central America on it’s unproven benefits of not only helping to lower your blood sugar levels but to help lower your overall A1C over the time. The un-documented recommended dose of cinnamon is ½ to 1 teaspoon (2-4 grams) of powder a day. Anything higher than this may be toxic. So if you think you can take more than this please consult your doctor.

With this being said the reader needs to be cautious of the quality of the cinnamon you eat and to know the side effects on your body such as

  • Irritation of your mouth and lips or causing sores in your mouth.
  • Developing an allergic reaction or skin irritations
  • So Be smart and proactive.
  • Do something before you get this far.

Research shows that 80 percent of the world population use fish as a main staple of food. Fish is a great source for Omega 3 Fatty Acids

The Reason I feel that most of us that have type 2 Diabetes is because we consume too much food that cause us to have elevated Blood sugar levels.  So If you want to lower your blood sugar level please only eat Fish twice a week. For those people that don’t eat fish twice a week please consider taking an Omega 3 supplement.

Also please remember that not all supplements are created equal or have the same value in them as the other.

So please make sure that your supplement contains enough EPA and DHA. As I look at the research there are no set standards and expert opinions vary a lot. But overall I have my best guess and what works for me is 250-500mg combined EPA  and DHA each day for healthy adults. But the best advice I can give is please consult your doctor and follow his advice.

Nuts are a plant protein and are a great source of Magnesium and Vitamin E. These vitamins have been proven to help most of us lower and stabilize blood sugar levels. The best part is research has shown us that Nuts can be a main staple snack but we have to watch our food intake in extreme amounts. So the best advice is to get to know your body and consult your doctor if you have an allergic reaction to nuts.

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Research has also recommended that you soak your nuts overnight before you consume them. In soaking your nuts will neutralize their enzyme inhibitors. In the morning simply remove your nets from the water and nimble your healthy nuts through the day.

The Benefits of Nuts are not only are they delicious and nutritious but they are low in carbs and they help reduce blood sugar and A1C over time.

All types of nuts contain fiber and are low in carbs, but some nuts have more carbs than other nuts so it is important to read further on the best nuts to consume with digestible carbs.

The following are the recommended grams per serving of the nuts that research will show that are digestible carbs per 1 oz or 28 gram serving nut units:

  • Walnuts: 2 Grams
  • Pistachios: 5 Grams
  • Pecans: 1.2 Grams
  • Macadamia: 1.5 Grams
  • Hazelnuts: 2 Grams
  • Cashews: 7,7 Grams
  • Brazil Nuts: 1.4 Grams
  • Almonds: 2.6 Grams

Research has shown that the nuts listed above has shown that regular consumption may reduce gut inflammation and other inflammation in other areas in the body, not to mention lowering your blood sugar levels and A1C over time.

In a few studies that I have read show that people with diabetes who consume just over an ounce or 30 grams of walnuts in their daily diet have lost weight over a years time and they have shown a reduced blood sugar and insulin levels.  The findings in these studies are important because most people with type 2 diabetes have elevated levels of insulin which is linked to obesity.

In addition, most researchers including myself believe that Chronically high levels of insulin increases the risk of other serious diseases, such as Cancer and Alzeimer’s disease.

So be aware of what you are eating and make goals to live longer.

The Vegetables are the best source of lowering blood sugar, especially if you have the ability to grow squash in you own garden. Now with this being said I want everyone to be proactive of what you are putting into your body. There are people in companies trying to control the food supply all over the world and sometimes the vegetables you find in the stores across the world are not what you think. So being proactive means smell your food and smell the squash you buy in the store and if it smells like a squash than eat it. If it doesn’t smell like a squash then don’t eat it; When you get home prepare your squash in many different ways in your favorite recipes but if you can get used to eating squash by eating it lightly steamed for about 5 minutes in a steamer is a great side dish for multiple meals several  times a week and if it is your taste research has shown that squash has no impact on your blood sugar levels.

Extra Virgin Oil is loaded with antioxidants and monounsaturated fats that help reduce the risk of heart disease and helps keep blood sugar steady by reducing insulin resistance.

Grape Seed oil is another choice of cooking oil that has Antioxidants and Monounsaturated fats that help reduce the risk of heart disease and helps keep blood sugar steady by reducing your bodies need to produce insulin. Studies show that the other oils could be not as beneficial in the above areas but it always is recommended that you speak with you medical doctor for further advice on the matter.

Sweet Potatoes are a starchy vegetable that contains the antioxidant beta-carotene along with vitamin A, vitamin C, potassium and fiber. All of these vitamins help control blood sugar and over time will help reduce your A1C.

Diabetics can use sweet potatoes in place of regular potatoes for a lower glycemic index alternative. Whether you like grilled or baked sweet potatoes, try to cook them with the skin on since most of the nutrients are next to the skin.

Sweet potatoes are also tasty when steamed, broiled or stewed as a side dish or added to salads, soups, casseroles or other dishes.

Beans are a good source of dietary fiber and are also rich in protein, magnesium and potassium. All these minerals are very important for those who have diabetes. Beans can slow the digestion process and help maintain your blood sugar level after eating a meal.

You can choose from kidney, pinto, navy, white, lima, garbanzo, soy or black beans depending upon which you like to eat. Beans can be incorporated into your diet in many ways including as an ingredient in main dishes, adding to soup or salad, or as a side dish.

Dark green leafy vegetables are very low in calories and carbohydrates and contain a good amount of vitamin C, insoluble fiber, magnesium and lots of calcium. All these nutrients are helpful for diabetics as they have virtually no impact on your blood sugar level. Studies show that leafy veggies help lower the risk of Type 2 diabetes.

To prevent or help manage diabetes, be sure to eat two servings of dark green leafy vegetables such as spinach, kale, chard, mustard greens and other leafy greens daily.

These nutrient-rich leafy green veggies are loaded with a powerful concentration of vitamin C, which aids in reducing cortisol within the body in order to lower inflammation. Collard greens and their cruciferous counterparts, such as brussels sprouts, are packed with high levels of alpha-lipoic acid (ALA), an essential micronutrient that aids the body in managing stress. Researchers attempted to study the benefits of consuming alpha-lipoic acid (ALA) on a sample group of aging rats. The results revealed the natural development of antioxidants produced by the bodies of the animals themselves in order to combat the attacks of toxins found in the environment, and to lower inflammation. Moreover, research reveals that ALA is high beneficial at cutting down blood sugar levels and healing the strength of the nerves damaged by diabetic neuropathy. However, be sure not to overcook collard greens as it creates a horrid sulfur-like smell that reduces its nutritive powers. They just need five minutes of steaming, that’s all.

Whole grain foods contain a wide variety of nutrients including magnesium, chromium, omega-3 fatty acids and folate. Whole grains can help maintain your blood sugar level and reduce blood pressure and LDL (the bad cholesterol).

Whole grains also contain powerful plant chemicals, lignans and flavonoids, which may play a role in preventing heart disease.  One way to add more whole grains to your diet is to simply switch from white rice to brown rice and from refined flour to whole wheat flour.

Berries are one of the most nutritious fruits you can eat. The berries are low-sugar fruits that have strong anti-inflammatory properties and may help reduce heart disease risk.They’re high in antioxidants known as anthocyanins, which give them their red color. Anthocyanins have been shown to reduce cholesterol and insulin levels after a meal. They also improve blood sugar and heart disease risk factors in type 2 diabetes. Studies have shown that a one cup serving of strawberries contains 49 calories and 11 grams of crabs, 3 grams of the 11 grams are fiber. The serving also provides more than 100% of the RDI for vitamin C, which provides additional anti-inflammatory benefits for heart health.

Eggs provide amazing health benefits. Eggs improve risk factors for heart disease, promote good blood sugar control, protect eye health and keep you feeling full.

In fact, they’re one of the best foods for keeping you full for hours. Regular egg consumption may also reduce your heart disease risk in several ways. Eggs decrease inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol levels and modify the size and shape of your “bad” LDL cholesterol. In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels. In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease. Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.

The low amount of digestible carbohydrates and the rich source of fibre help maintain a healthy balance in the blood sugar level. The chia seeds reduce the speed at which the food consumed moves through the gut and gets absorbed in the body . Chia seeds are beneficial in preventing and treating diabetes, as these enable insulin regulation.

Flaxseeds are an incredibly healthy food. Flaxseeds may reduce inflammation, lower heart disease risk, decrease blood sugar levels and improve insulin sensitivity. A portion of their insoluble fiber is made up of lignans, which can decrease heart disease risk and improve blood sugar control. In one study, people with type 2 diabetes who took flaxseed lignans for 12 weeks had a significant improvement in hemoglobin A1c. Another study suggested that flaxseeds may lower the risk of strokes and potentially reduce the dosage of medication needed to prevent blood clots. Flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity and feelings of fullness.Your body can’t absorb whole flaxseeds, so purchase ground seeds or grind them yourself. It’s also important to keep flax seeds tightly covered in the refrigerator to prevent them from going rancid.

Turmeric is a spice with powerful health benefits. Turmeric contains curcumin, which may reduce blood sugar levels and inflammation, while protecting against heart and kidney disease.  It can reduce heart disease risk as well. What’s more, curcumin appears to benefit kidney health in diabetics. This is important, as diabetes is one of the leading causes of kidney disease. Unfortunately, curcumin isn’t absorbed that well on its own. Be sure to consume turmeric with piperine (found in black pepper) in order to boost absorption by as much as 2,000%.

Coconut milk is a rich source of vitamins and minerals. It is high in Antioxidants and rich in Lauric Acid, It protects the heart and balances out our blood sugar levels. If you drink milk try to get use to Coconut milk and if you need a different texture then drink coconut water.  Also coconut water or Milk is a good foundation when making smoothies in the morning to start your day. Adding the green leafy vegetables, tumeric with a little lemon is a great way to start a healthy breakfast. My point in sharing this article is just by simple adjustments and over time you will see a new and healthier you.

Broccoli is one of the most nutritious vegetables around. Broccoli is a low-calorie, low-carb food with high nutrient value. It is loaded with healthy plant compounds that can protect against various diseases. A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium. Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolism.  What’s more, broccoli is another good source of lutein and zeaxanthin. These important antioxidants help prevent eye diseases.

Apple cider vinegar has many health benefits. Apple cider vinegar can improve insulin sensitivity and lower blood sugar levels. It may also help you feel full for longer.  Although it’s made from apples, the sugar in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of carbs per tablespoon. Apple cider vinegar has been shown to improve insulin sensitivity and lower fasting blood sugar levels. It may also reduce blood sugar response by as much as 20% when consumed with meals containing carbs.In one study, people with poorly controlled diabetes had a 6% reduction in fasting blood sugar when they took 2 tablespoons of apple cider vinegar before bed.Apple cider vinegar may also slow stomach emptying and keep you feeling full.However, this can be a problem for people who have gastroparesis, a condition of delayed stomach emptying that is common in diabetes, particularly type 1.To incorporate apple cider vinegar into your diet, begin with 1 teaspoon mixed in a glass of water each day. Increase to a maximum of 2 tablespoons per day.

As early as 1747, James Lind found lemons to be extremely effective at treating the disease, which is common among sailors. Lemons are high in Vitamin C and a powerful antioxidant. Vitamin C is needed to produce collagen. A Japanese study of 101 women, those who walked regularly and consumed a lemon once a day had lower blood pressure than those that did not. Also a study in 2008 found that those that ate lemons once a day did not gain the weight of those that didn’t eat a lemon once a day. Even a study recently shows that Lemons are a good blood cleanser and helps stabilize our blood sugar level.

By controlling your blood sugar levels, this green vegetable can help boost the output of insulin, which can eventually make the body to sop up glucose. Regular consumption of asparagus has a considerable effect on keeping the blood sugar levels under control as well as the body’s production of insulin.

There is no denying that fruits like apples, blueberries and grapes are healthy and an essential part of the diet for everyone. These fruits are linked to reducing the risk of type 2 diabetes if consumed frequently. People who eat apples every day can lower their risk of type 2 diabetes by 27 percent compared to those who don’t eat one daily.

It has soluble fibre and prevents diabetes by rapidly improving people’s health. Not many people are aware that barley is excellent in steadying your blood sugar levels and lowering cholesterol by 6 per cent. Barley is rich in soluble fibre called beta-glucan. Beta-glucan lowers LDL cholesterol and manages to stall your body’s ability to absorb it.

A simple home remedy for sugar control to start your day with is oats. Oats contain a high percentage of fibre, B vitamins (especially B1), vitamin E and antioxidants. A large amount of fibre in oats causes slower absorption of glucose and help stabilize blood sugar levels, making it one of the best foods for diabetes.

Having green tea is an effective way to control diabetes [21]. Green tea contains the antioxidant EGCG (Epigallocatechin gallate), which helps to maintain the flexibility of blood vessels and stabilizing blood glucose levels. A recent study found that this element reduces blood sugar levels and prevents its sharp rise after a meal consisting mainly of carbohydrates.

The leaves and seeds are extremely beneficial for establishing the blood sugar levels in your body. Several herbs have been used to aid with the signs and symptoms of diabetes.  Among the more prevalent ones, fenugreek helps in keeping the levels of blood sugar stable, enhances glucose tolerance and assists in glucose excretion.

Garlic is a delicious herb with impressive health benefits. Garlic helps lower blood sugar, inflammation, LDL cholesterol and blood pressure in people with diabetes. Several studies have shown it can reduce inflammation, blood sugar and LDL cholesterol in people with type 2 diabetes. It may also be very effective at reducing blood pressure.In one study, people with uncontrolled high blood pressure who took aged garlic for 12 weeks averaged a 10-point decrease in blood pressure.One clove of raw garlic contains only 4 calories and 1 gram of carbs.

Shirataki noodles are wonderful for diabetes and weight control. The glucomannan in shirataki noodles promotes feelings of fullness and can improve blood sugar control and cholesterol levels.These noodles are high in fiber called glucomannan, which is extracted from konjac root. This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki. Glucomannan is a type of viscous fiber, which makes you feel full and satisfied. It also lowers levels of the “hunger hormone” ghrelin. What’s more, it’s been shown to reduce blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome. A 3.5-oz (100-gram) serving of shirataki noodles also contains less than one gram of digestible carbs and just two calories per serving. However, these noodles are typically packaged with a liquid that has a fishy odor and you need to rinse them very well before use. Then, to ensure a noodle-like texture, cook the noodles for several minutes in a skillet over high heat without added fat.

Ya I know, I used the words Dark Chocolate! Dark Chocolate is one of the richest sources of Flavonoids, potently powerful antioxidants that aid in lowering insulin resistance, fasting glucose and insulin levels, along with reducing untimely pangs of hunger and enhancing insulin sensitivity. However, keep in mind that you must pick out at least 75% or more coca-dense chocolate to experience all these diabetes-fighting benefits. A study attempted to study the benefits of consuming dark chocolate and milk chocolate, which contains low levels of flavonoids, unhealthy fats and heaps of sugar. The results revealed that participants who consumed dark chocolate felt lesser desire to consume something sweet, fatty or salty as opposed to those who consumed milk chocolate. Moreover, the participants who consumed dark chocolate also consumed 15% lesser amount of pizza for example as opposed to those who didn’t. Flavonoids have been proven highly effective at soothing down ignited blood pressure levels, and cutting down the risk factors of heart attacks and strokes with regular consumption. You can add this treat to your desserts, smoothies, fruit salads, oatmeal and baked treat.

Did you know?

Here in the United States 30 Million Americans have Diabetes.

The population in the Europian countries that have a Diabetic concern is about 10%. That amounts to 75 million people. These numbers along with Asia, Africa and South America are all climbing along with the concern of how to curb the health issues that accompany Diabetes.

The 30 foods that were presented in this article should be an effective tool in your tool belt of curbing that A1C and feeling a whole heap of a lot healthier in your body and your mind. The more commitment that is made in eating foods such as these, the happier the world can be. Good Luck on your journey to a happier you!