Five Basics to Balance Blood Sugar Levels

I have a love-hate relationship with sugar. Love the taste, hate the effects on my body. Maintaining blood sugar levels is always a concern for me because diabetes runs in my family. Type 2 diabetes, which accounts for 90 percent of cases globally, is characterized by insulin resistance and abnormal insulin secretion. While Type 1 diabetes is the most common chronic disease among children. Risk factors for Type 2 diabetes includes obesity, diet, stress, physical inactivity, family history, and even pregnancy-related determinants like gestational diabetes. So one thing that I absolutely do is just limit the amount of sugar that I have and try to go max-up my exercise by taking really long walks. If you have some of these risk factors, it is extremely important to indulge in foods that can assist you with regulating your sugar levels. Here are some of the foods that I enjoy and help me with doing just that:

 

Fenugreek

I came across fenugreek when I was searching for natural ingredients for a deep conditioner for my hair. Fenugreek is a great source of protein that prevents hair fall. But fenugreek is also great for moderating blood glucose levels. In fact, a 2001 study showed that fenugreek seeds improve glycemic control and decreases insulin resistance in mild type-2 diabetic patients. Fenugreek contains beta-carotene, vitamin C, thiamin, riboflavin, calcium, iron, and phosphorus. Additionally, this plant has phenolic compounds like naringenin and quercetin that have antioxidant activity. Further, fenugreek also has shown anti-inflammatory, hepatoprotective, and hypocholesterolemic properties. For example, some animal studies indicate that fenugreek may lower blood cholesterol levels. What’s more, a 2005 study showed that fenugreek may have a protective effect against breast cancer. I like to sprinkle a little fenugreek on a hearty cauliflower dish.

Cloves

As a young child, I remember how during the holiday season my Jamaican parents would almost always get a bottle of sorrel juice from someone as a gift. If you are familiar at all with this particular spicy drink, then you know that one of the main ingredients that adds some kick to it are cloves. Cloves have nutrients such as vitamin C, vitamin K, folate, niacin, pantothenic acid, magnesium, calcium, and manganese. In addition, cloves contain polyphenols such as gallic acid and other compounds like eugenol that have strong antioxidant properties. Some studies suggest that cloves may reduce blood sugar levels. For instance, a 2010 study found that cloves significantly decreased blood sugar levels, prevented oxidative stress tissue damage and cataract formation. Further, some research indicates that cloves show strong antimicrobial, antifungal, and antibacterial activity against certain types of bacteria. Further, cloves may be beneficial in preventing lung cancer and gastric ulcers, and reducing fevers.

 

 

Saffron

To me, saffron will always be synonymous with paella. Seasoned rice, onions, green peas, peppers, and veggie sausage—just heavenly! Saffron contains vitamin A, vitamin C, folate, niacin, riboflavin, potassium, calcium, copper, iron, magnesium, manganese, phosphorus, and zinc. What makes saffron so special is a rare carotenoid called crocin that has antioxidant activity. And it has been reported that saffron has anti-hyperglycemic effects for diabetic patients. A 2011 study found that saffron reduced blood glucose levels and hemoglobin levels. Even more, saffron may be effective in treating other conditions such as preventing age-related macular degeneration, preventing neuron cell death, alleviating depression, soothing lumber pains associated with menstruation, and preventing skin tumors.

 

Mustard Greens

I love any type of sautéed greens so it’s always a treat when I get to enjoy a big ole plate of them. And mustard greens definitely fit that bill. Mustard greens have nutrients like vitamin C, beta-carotene, thiamin, riboflavin, niacin, calcium, iron, magnesium, and zinc. In addition, mustard greens contain antioxidant flavonoids such as isorhamnetin and glucosinolates that prevent cancer. Further, mustard greens have compounds that have shown anti-inflammatory and antimicrobial properties. More so, mustard greens are a potent antidiabetic. For instance, a 2013 study found that mustard greens had a antihyperglycemic effect and may reverse anxious behavorial symptoms that may be associated with diabetes. And a 2002 study showed that mustard leaf may protect against diabetic oxidative stress. Additionally, mustard greens have an antitumor effect by reducing the incidence of colon tumor. I think the taste of chickpeas and mustard greens is a great way to kick off a fall evening.

 

Cinnamon

When I think of cinnamon, I think Indian summers where it’s warm but muggy. I know weird, right?! But to me, cinnamon means warm snickerdoodles that usher in that change from summer to fall. Cinnamon has calcium, magnesium, phosphorus, iron, potassium, and copper. This spice has antioxidants like caffeic acid that have anti-inflammatory, antiviral, antiallergenic, and antiproliferative activity. Some studies suggest that cinnamon may also improve blood glucose levels and lipid levels. For example, a 2003 study found that cinnamon may lower low-density lipoprotein cholesterol, serum glucose, and triglyceride for people with Type 2 diabetes. Moreover, cinnamon may protect against gastric ulcers and certain types of cancers like leukemia. I like to enjoy a cool refreshing cinnamon-fig smoothie when the mood strikes.

 

So those of some of the foods that I like to eat to maintain blood glucose levels. What do you enjoy?

Advertisements

Five Foods to Fight Water Retention

For the past few weeks, we have been spending our summer weekends at local parks. #cheapcomfythrills Last week, while we were wading into the ocean water, my husband complained about a swollen ankle. Occasionally, my husband will retain water in his legs or ankles. He usually wears a compression hose on his leg for a couple of days and that seems to alleviate the symptoms. Fluid retention may accompany many conditions such as sleep apnea (like my hubbie), hypertension, renal disease, pregnancy, and menstruation. In fact, as a teenager, I had plenty of bloating during that visit from Aunt Flo. One of the best ways to deal with water retention is to cut back on salty foods. Several studies have linked high sodium intake to fluid retention. Also, believe it or not, body position can affect that salt/water balance in the body. For example, a 1981 study found that women who sat for prolonged periods of time (about eight hours a day) experienced leg swelling that was reduced with intermittent leg exercise. And a 1997 study showed that exercises like knee-bending, which uses the thigh and calf muscle, may prevent lower leg swelling. In addition, diuretics like fennel have been shown to be useful in reducing fluid retention. Here are some other foods that I munch on to manage water retention:

Arugula

Arugula used to be one of my favorite leaves when it came to salads. It has a crisp but light peppery taste that is not too distracting from salad toppings (e.g. avocado, tomatoes, chickpeas, cucumbers). But as I expanded my palate to other leaves like kale and spinach, I gradually veered away from this leaf. Every now and then, I like to indulge my arugula cravings. Arugula or rocket salad contains vitamin C and beta-carotene, and minerals such as calcium, potassium, sulfur, and iron. This veggie, like its relatives cauliflower and broccoli, has sulfur-containing anticancer nutrients glucosinolates  and antioxidant flavonoids like kaempferol. What’s more, it has been reported that arugula has shown diuretic activity, which will definitely work with that extra water weight. Additionally, a 2009 study found that arugula may reduce gastric lesions and some research indicates that arugula may improve hyperglycemia, lipid profiles, inflammatory skin diseases like psoriasis and inhibit the growth of cancer cells such as colon and lung cancer. I love to toss arugula in salads but I wanted to try something a little different with a breakfast crostini.

Cranberries

Who doesn’t love cranberries?! Seriously, I want to know so I can unfriend that person 😊. I put cranberries on chickpea salads, wild rice, sweet potatoes, and a plethora of other amazing dishes. And so should you. Cranberries have vitamin C and E, fiber, potassium, selenium, and eye-boosting nutrients such as lutein and zeaxanthin. This fruit is rich in phytonutrients such as anthocyanins that are responsible for its pigment and that are associated with anti-inflammatory and anti-allergic properties. Cranberries have shown diuretic activity and some evidence supports its effectiveness in other conditions as well. For instance, some clinical trials have shown that cranberry juice consumption is associated with reduced risk of recurrent urinary tract infections (so the rumors are true ladies). Furthermore, a number of studies suggest that cranberries may lower low-density lipoprotein cholesterol, improve insulin sensitivity, and lower blood glucose levels. Since fall is just around the corner, why not start the season with a luscious cranberry sauce?

Leeks

The first time I tried leeks was an unpleasant experience. Why? Leeks are sandy, I repeat leeks are frigging sandy. But once the sand was gone, I loved it. The taste was reminiscent of onions but slightly different. Perfect for that rich pumpkin bisque or hearty pasta dish. Leeks contain nutrients such as vitamin C, vitamin A, B vitamins like thiamin and riboflavin, manganese, phosphorus, calcium, and potassium. Leeks are a great source of glucosinolates and antioxidant flavonoids like quercetin that have shown antibacterial and antitumor activity. This relative of the onion family is a diuretic with laxative and anti-arthritic properties. And some research shows that allium vegetables like leeks may reduce the risk of prostate and gastric cancer. Some evidence suggests that the calcium in leeks may have blood-clotting abilities and the polysaccharides in leeks may enhance the immune system. More so, a 2006 study found that leeks decreased low-density lipoprotein cholesterol. Creamy pumpkin bisque accented with roasted leeks is right on point for a cool evening meal.

Parsley

Parsley is a true staple in many of my dishes. When I’m making a meal and I want to add something extra to make it pop, I almost always reach for parsley (and garlic but that’s another story). This herb is a good source of beta-carotene, vitamin C, vitamin E, thiamin, riboflavin, folate, calcium, and iron. Parsley is loaded with antioxidants like apigenin that are antibacterial and anticarcinogenic. But parsley is also a powerful diuretic. A 2002 animal study shows that parsley extract significantly increased urine flow rate. Additionally, parsley has been effective in reducing the risk of peptic ulcers, decreasing blood glucose levels, regulating blood pressure levels, and improving testosterone and sperm count levels. Parsley leaves make a great base for a tasty chimichurri.

Dandelion

I’ve been wanting to try dandelion leaves for a while now ever since another blogger recommended them to me regarding cold remedies. Dandelion has a sharp bitter tone that goes well with lemon or smoked vegan cheese. Think arugula but with a more pronounced taste. Please take into account that, like leeks, dandelion leaves are incredibly gritty. I recommend that you let them sit in bowl of warm water for a couple of minutes before dealing with them. But when you do—so good! Dandelion has vitamin C and D, beta-carotene, and B vitamins like thiamin, riboflavin, and pantothenic acid. This vegetable is an excellent source of potassium and other minerals such as choline, zinc, manganese, iron, magnesium, copper, and phosphorus. In fact, it has been reported that the high potassium content may be responsible for dandelion’s diuretic activity. This plant also has antioxidant phenolic compounds such as hydroxycinnamic acids and it is an anti-inflammatory and a choleretic. Dandelion may be effective in treating various other conditions. For instance, a 2005 study found that dandelion may have a protective effect against acute pancreatitis. Further, dandelion consumption may improve gastric ulcers, constipation and diarrhea in chronic colitis patients, hepatitis infections, and immune function. Please note that there have been some reports of contact dermatitis with dandelion, so practice caution if needed (i.e. again, wash the heck out of it). I like to add sauteed dandelion to a pasta dish like this one. Hope you do the same!

So these are some foods I use to wash away that water weight. What are the foods that help you?