diabetesPatients often have excess glucose in their blood.These excess glucose will formend product of glycation(AGEs), which in turn lead to diabetes complications. glycation end products can also come from certain foods, such as fried foods, meat and dry heat cooked starchy foods (like baked/fried potatoes, bread, biscuits, cookies, muffins and other baked goods, no-cook cereals), etc. , these foods are high in glycation end products.
fordiabetesFor patients,end product of glycationIt’s a tough question. It is a compound formed when sugar combines with proteins or fats in body tissues, especially blood vessels, and when formed, it can further damage body cells.
Glycated end products are produced at a faster rate in people with diabetes and cause a series of complications, such as difficult wound healing, diabetic nephropathy and arteriosclerosis.
Avoid Harmful Glycation End Products
When designing diets for people with type 2 diabetes, the goal is to control postprandialblood sugarraised, and selected lowglycemic load(GL) foods to avoid dangerous end-products of glycation—these foods have less sugar. It’s important to choose high-nutrient, low-GL foods, not just low-GL foods. Focusing solely on low GL is the downfall of some traditional diabetes diets.
● meatIt’s a low-GL food, but eating more meat can affect longevity and increase the risk of type 2 diabetes. The risk of diabetes may come from weight gain and high glycation end products.If the diet of diabetics overemphasizes meat, it can appear as a short-termblood sugarcontrol at the expense of long-term physical health.
● Whole grain products and starchy vegetables.Whole grain intake does reduce diabetes risk, possibly due to the fiber it contains. Replacing refined carbohydrates with low-fat vegan foods has been found to have some success in controlling blood sugar.
However, these diets tend to increase triglycerides, a risk factor for heart disease. Also, after the grains and starches are cooked,glycemic loadStill not low, not an ideal source of calories for diabetics. The table below compares the glycemic load of some foods:
Potato Glycemic Load 29
White Rice Glycemic Load 23
Whole Grain (Brown Rice) Glycemic Load 18
Beans (black or kidney) glycemic load7
Pods (Lentils) Glycemic Load 5
nut(Cashews) Glycemic Load 3
you will find,nut, seeds and beans have very low GLs. And they have high nutritional value. Therefore, they are better than grains and meat as the main source of calories for people with diabetes. (Recommended reading:20 low GI foods to control blood sugar, satiety and promote weight loss）
Benefits of Nuts, Seeds, and Beans for Diabetes
Beans and legumes are high in fiber and resistant starch and have a lower GL value than whole grains. (Want to learn more about why legumes are better than other carbohydrates for people with diabetes? Read my book Ending Diabetes (The End of Diabetes））
In addition to reducing cardiovascular risk (lowering cholesterol, providing antioxidant activity, and reducing sudden cardiac death), nuts have many other properties that make them a good food for people with diabetes:
● Nuts are rich in plant protein, fiber, antioxidants, plant sterols and minerals.
● Nuts cause a minimal glycemic response, help avoid postprandial hyperglycemia, hyperinsulinemia, and end-products of glycation; and help reduce the glycemic load of the meal. Research has found that almonds can lower blood sugar and insulin responses in diets high in sugar, as well as reduce oxidative stress.
● Nuts help maintain weight. This is important because being overweight is a major contributor to diabetes. Despite their high calorie density, people who eat more nuts tend to be lighter, possibly because the healthy fats in nuts suppress appetite.
● Nuts are anti-inflammatory and may help improve insulin resistance.
In a study of glycated hemoglobin (HbA1C, an indicator of long-term blood sugar control) published in the Journal of Diabetes Care, people with diabetes consumed 2.5 ounces per day of raw mixed nuts, or cooked, equal amounts of calories and fiber. Starchy muffins. The study found that the nut group had lower levels of glycated hemoglobin, suggesting that replacing carbohydrates with nuts may prevent hyperglycemia in the long term.
The new data reinforces previous findings that nut intake is inversely related to diabetes risk. For example, the Nurses’ Health Study found that nurses who ate 5 or more servings of nuts per week had a 27% lower risk of developing diabetes; nurses who already had diabetes, eating the same number of nuts were associated with a 47% lower risk of heart disease complications . (Recommended reading:Nuts help prevent cancer 3 ways to eat with peace of mind and not be afraid of fat）
Nuts are an important part of a diabetes-reversing diet, along with green vegetables, legumes, and low-sugar fruits.
In a recent study of people with type 2 diabetes, we found that 90% of those who followed Diet I, described in the book “Ending Diabetes,” were able to get off all diabetes medications, and after one year their average glycation Hemoglobin was 5.8%, which is in the non-diabetic (normal) range. Nuts, seeds, beans, and vegetables not only control blood sugar levels, but also promote long-term health.
All people with type 2 (and type 1) diabetes should read this book. For people with type 2 diabetes, their diabetes has a chance to heal; for people with type 1 diabetes, they can reduce their insulin requirements by more than 50%, which can save a lot of suffering and premature death.
About the author: Joel Fuhrman, MD is a family physician, internationally recognized expert in nutrition and natural healing, and a seven-time New York Times best-selling author. He specializes in preventing and reversing disease through nutritional approaches.
This article was originally published inDrFuhrman.comauthorizesEnglish Epoch Times“Reprinted
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