Diabetes children: How can meet it?

Diabetes children: How can meet it?

Someone your child recently afflicted with diabetes children, if the first step? And how you will deal with him? And how you will be starting treatment! All this and more in our article we will look to him to do the following to help you overcome the crisis, and deal with it properly!

If what has been diagnosed your child with diabetes, it is certain that the feelings of sadness, fear and anxiety about his future will be yours, while he Vsihaml biggest pregnancy, physical and psychological, they feel overwhelmed and physical fatigue, in addition to the mixed feelings between anger, anxiety and fear. Here we will give you some tips that may Tsaadkma to cope with the challenges that Tantzerkma.

Most children who develop diabetes, diagnosed with diabetes type I,otherwise known as childhood diabetes, which is caused by the body's inability to produce insulin, which could mean that the child will need to take insulin injections. Children who develop diabetes type II understand the very least somewhat, and adolescents are more likely than young children to infection, and usually causes linked to obesity, and unhealthy life style, and can prevent it and avoid it.
It is very normal to have feelings difficult when it is diagnosed your child diabetes cases, and certainly will be the responses of natural caricatures that Taatmlkk feelings of fear and anxiety on him and his future, but this does not mean an end to your family life and the usual influence them negatively, this is not the end, but are only the beginning. However, you should be aware that it does not give you the right to rob your child his or her liberty as a result of excessive fear him. What we are asking you here is that you manage your child's case you and your family as part of normal everyday life.

The early days of the diagnosis of disease diabetes children!

Immediately after diagnosis, according to the needs of your child, you should Taatugeoa to a dedicated team in the care of patients with diabetes. The child's hospitalization is required to provide the necessary care in certain cases, such as: high sugar-flop, or the occurrence of fainting suddenly, and of course you will be able to stay with your child and accompany him, and here begin your career in learning about diabetes, and receive initial instruction in how your child the care and control his condition.
In the beginning you have to know what it means to be a natural sugar levels in the blood, and how her self-examination "by a finger prick," and what is the correct way to give insulin injections to your child, and the amount needed.And certainly it will be arranged side by side with a consistent healthy diet, physical activity and appropriate.
And certainly your education and Tthagivk about the disease you need to help different professionals such as:

• Pediatrician specializing in diabetes. 
• Nurse specialist for children. 
• Dietitian. 
• Counselor or social. 

Of course specialist doctor will assess your child's case and will describe to him what fit in the medicine or insulin doses, and then the nurse will help you competent in teaching you how to do the level of sugar in the blood test for your child, and using a finger prick test, and how to give insulin injections as appropriate. 

The nutritionist Vcisaadk in the preparation of an appropriate diet, and direct you to the appropriate physical activity, health habits, and discuss how it can be adapted to the family with this diet and exercise integrated healthy lifestyle.We note here that it is possible to use alternatives to sugar and artificial sweeteners safe for kids to use, such as: Alskrwazz, it helps a lot, especially in the first period of the discovery of the disease, and consult your doctor and nutritionist to guide you to what fits.

There is no harm of going to guide myself or social in some cases where the child from shock or some negative emotions, and a lack of understanding of the problem and its refusal may suffer. After the completion of all these procedures you will have to go to your child's school Aohoudanth and inform his condition, and provide them with the most important guidance to help you in the administration to his health and control and instructions.

Over the next few months!

After a few days of the diagnosis that you have become ready to start taking the first steps toward diabetes when your child administration. He became you should get used to a new routine tests of blood sugar levels and insulin injections, as you may have to practice your family's diet has changed. Usually it preferred that you review specialists Tgariba.onnsahk every two weeks to keep all their addresses and stay in constant touch with them in order to follow the situation, and would prefer to have a registered emergency number in case you need it.

Coexistence with the situation!

Eventually, with the passage of time and acceptance progressive mode, you will feel that you have become more confident and prepared for the management of diabetes in your child and control, even without the systematic and continuing to resort to the specialists, they have become able to deal with insulin injections and dates, and became a daily sugar measurement and inspection level in Blood is clear and unusual, and regularly the subject of a healthy diet and physical activity, and the passage of days, things will become easier and Statadon as part of their daily lifestyle, and will develop feedback for food and its impact on blood sugar levels, and will realize from symptomswhen reduced level of sugar in your child and when it rises.

Here we remind you that you must not forget a comprehensive medical check-ups per year for your child and attendance Alleha.lajl ensure the safety of the foot, and the eyes, kidneys and circulatory system and others.

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Exercise and diabetes

Exercise and diabetes

we will to talk here for the experience of the British player famous marathon Gary Blakie with diabetes, how he was able to overcome his illness and the practice of his sport he loves?

Gary Blakey injury diagnosed diabetes type I at the age of 12 years. This injury did not constitute an obstacle to him to represent the United Kingdom in the World Championships marathon trio to age class. How faced his illness and was able to adjust to him? How nutrition and athletic training and activity systems?

You his answers to the following questions:

What was your reaction when diagnosed with diabetes of injury from the first style?

"I diagnosed my injury diabetes when I was 12 years old, on a family vacation in the United States. I always feel bad condition, and go to the toilet a lot, I was not aware of any bad thing has struck me. It was just a shock, despite not knowing any thing about diabetes during the first few days, or what it means to this diagnosis. "

Is your attitude towards sport and physical activity change?

Not quite so. But I just wanted to proceed as I was doing before, I did not participate any sport stressful time, but my father and uncles were always involved triple marathon and my mother works as a treatment Sports, sports and so formed part of my life. "When I was 13 years old, I began to exercise jogging with my father. I had learned then how to adjust blood sugar I have, and now I'm trying to maintain consistent levels of sugar blood sugar during exercise (can cause physical activity decrease in blood sugar dramatically levels or rise in very large). It is not surprising that I committed a lot of mistakes in the beginning, but I learn every time you sin against them. "

Is diabetes inevitably increases the difficulty of training in sports stressful?

"I participated in the marathon trio of running through. It was my first race in 2001, and began the progress since then." The main problem during training in the control of blood sugar levels with diet. When I started sports exercise, there was not much information available, so it has become a much relied on to speculate and guess, you experience insulin injections and eat at different times of the exercise. I was always trying to maintain a stable blood sugar levels throughout the period of the exercise. "I learned a lot about how the body's response to different kinds of activities and various foods. For example, the swim for one hour tend to reduce blood sugar levels in about 3 mmol / liter. So if you start swimming blood sugar level equivalent to 5.6, I expect that I needed Some foods to eat in the middle of the pool. " "Like any patient with diabetes, I know when high blood sugar levels dramatically, then I feel tired and thirsty, and will beat my heart speed dramatically increase. But if glucose levels dropped dramatically, I'd be tired and lack of energy. Will not be things are fine in any of the cases when my practice jogging, swimming or riding a bike as soon as possible. "

Do you encounter problems in the first races?

"Yes, during my first participation in the triple marathon, I stopped intermittently and began to measure blood sugar levels I have. It is clear that this is not an ideal situation: in 30 seconds in the marathon trio may cost the rider five places." It took nearly three years to find a diet suitable for my case.That did not include the stop for testing or insulin injections during the race.For example, in a marathon triple fast do I swim for a distance of 400 meters.Then ride a bike L13 miles, then run three extra miles. The blood sugar levels at the beginning of the race equivalent to about 5.6, which is an excellent level, but it has become at the end of the race beyond 19 or 20. "So I decided to take the least amount of long-acting insulin (long-standing) and instead take a dose of short-acting insulin before the race directly . prevent this from high blood sugar levels have a high degree. But he then began to exposure to hypoglycemia, where blood sugar have become very low. "

Did you get a suitable system now?

"Yes, I was able in 2005 to reach a suitable system to insulin. In that year, participated by about eight races. Was the best one when represented the United Kingdom team at the World Championship in Hawaii. That was a great feeling." The system, which followed different and depends too much on the race. In a marathon triple rapid Championship, taking 15 units of long-acting insulin in the night before the race. In the morning, taking about 15 to 20 additional unit of long-acting insulin two hours before the race, because the background insulin needs two hours to begin to influence. In this way, I started the race in the blood sugar level is equivalent to 5.6, in the end will be about 6.4. Is now I know very well that I can rely on this system. "Do not eat the food greedily before the race, Eating little and frequently as much as is good. I carry with me often snack and pick up small amounts every 30 minutes of the race to keep upgrading your glucose me." But other people with needs with diabetes to find what suits them. The important thing to know it is possible to exercise in patients with diabetes, and that there are benefits beyond the sport. Once you know the patient's response to his body activity and food, this helps him to control sugar levels throughout the day. "

How can other people with diabetes find a system that suits them?

"It was my way based on conjecture and speculate. But now became no good sources of information that can help. You can resort to specialists, or to read some of the publications in which there are a lot of ideas shortcut and tips on how diabetes management during all types of physical activity."

What is a typical day of training now?

"Go early to become a pool for 30 minutes at 6.30 am. Not eat the food before swimming, as well as Check blood sugar before swimming, to see if you need to eat in the middle of the pool." "Go after work to practice jogging for 90 minutes., As well as once again must test your blood sugar in advance and adjust what should be dealt with accordingly. Always brought me food during jogging, in the event of blood sugar have dropped significantly. Ideally, you should bring several insulin always , but I now have enough experience to know that I have a sugar levels will not rise significantly, so it no longer needed to kit anymore. "

Is there a need to adhere to a special diet?

"Not quite so. I do not eat burgers or fried potatoes or curry. But pick only healthy food, but without adhering to a special diet. With diabetes, a patient must be fully aware of the potential to eat the consequences. You can eat a little chocolate Sometimes, but if multiplied so you will know very well that you have sugar levels will rise very large degree. " What sends a message to other athletes with diabetes? "I consider myself a model that people with diabetes can exercise high-level sport. However, the patient must find the right system to him and then followed him and abide by the well."

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Top 10 of each fruit is suffering from diabetes

Top 10 of each fruit is suffering from diabetes

If you suffer from diabetes today that we would like to let you know about some important information for your health, especially the most important fruits for your health. According to the American Diabetes Association, the 25.8 million Americans suffer from diabetes, and by 2020, half of Americans will suffer from this disease.

Cause of diabetes rise in blood sugar (glucose) due to lack of insulin production, and is classified as Type I, and when the body fails to produce insulin, it is classified Type II, which is the body which is unable to use insulin properly.
It is necessary to control diabetes because it can lead to a host of other health complications including kidney failure, nerve damage, blindness, heart attacks, strokes, and poor circulation, hearing loss and many other problems.
A healthy lifestyle that includes diet and exercise, proper sleep, and reduce daily stress plays a major role in controlling blood sugar levels, and diet should include low-foods sugar and contain a high proportion of nutrients, and low in fat, and moderate in Calories .
The fruits are sweet task, people often think that a person with diabetes should avoid eating altogether diabetes, but there are many effective fruits particularly in the control of blood sugar, as it is rich in vitamins, minerals, antioxidants and phytonutrients and can be added to any healthy diet.

Furthermore, patients with diabetes need to control blood sugar and blood sugar, they provide information on the effect of different foods on blood sugar and insulin levels.
Believes that the low-foods in sugar have a beneficial effect in controlling the blood sugar level as they do not have a significant impact on raising blood sugar levels, and are often categorized in foods that raise blood sugar 55 or less low-sugar foods, and foods that raise the sugar in the blood of 70 and above is considered high-sugar foods.

Here are the top 10 fruits per suffer from diabetes:

1. Apples:

Apples from the fruit, which provide protection against diabetes, where an apple has a high content of soluble fiber, vitamin C and antioxidants, it also contains pectin, which helps to remove toxins from the body and remove harmful waste as well as reduce insulin requirements in patients with diabetes by up to 35%. In addition, apples helps prevent heart attacks and reduce the risk of cancer and prevention of eye diseases. Raising sugar in the blood index of about 30-50

Suggested serving size: one apple a small medium-sized daily.

2. Cherry:

Cherry is one of the kinds of fruits that raise blood sugar a few percent, as the cherries contain antioxidants, and beta-carotene, vitamin C, potassium, magnesium, iron, fiber and folic acid. In addition, the cherries contain known it helps to reduce blood sugar by increasing insulin production by up to 50 percent anthocyanins, it also helps to fight heart disease, cancer and other common diseases among diabetic patients.

It suggested serving size: It can be eaten fresh or canned or frozen or dried cherries, eat half a cup of cherries a day is a healthy choice.

3. Black Peach:

Black plums, also known as Jambul or Jamun, greatly help in controlling blood sugar, where researchers at the Medical College in India studied the effects of black plums in the treatment of diabetes, where he found anthocyanins acid Alelagech and tannins makes this fruit very useful for diabetic patients. This fruit controls the conversion of carbohydrates into sugar in the blood, and can also be controlled to some of the problems that afflict people with diabetes such as thirst and frequent urination, along with the fruit, the leaves and seeds of black peach tree can be used to control the level of sugar in the blood.

The recommended serving size: It is recommended to eat half a cup of black plums per day, when this fruit is available in the market, and can also use the dried seeds powder and take one teaspoon of this powder with water twice a day.

4. Guava:

Guava has a high concentration of lycopene, and a high amount of dietary fiber and a good amount of vitamin C, potassium, and all these nutrients help maintain the level of sugar in the blood. Those who have a risk of diabetes can be prevented by drinking guava leaf tea, which is dried guava leaves and crushed and boil a tablespoon of guava leaves in hot water, and leave it for five minutes, and then filtered, and drink this tea once a day.

Suggested serving size: eat the fruit guava one sliced ​​without peel a day, and instead can drink a small cup of guava juice.

5. grapefruit:

Grapefruit is one of the recommended by the American Diabetes Association Alsoerfoods, which contains a high proportion of soluble fiber and vitamin C, blood sugar and raise the low rate of about 25. In addition, grapefruit contain flavonoids known as Narengjin, which increase the body's sensitivity to insulin and also help in maintaining a healthy weight, which is an important factor in the prevention and control of diabetes.

It suggested serving size: half of a large grapefruit follicle (about three-quarters of a cup) a day and will help to manage the level of sugar in your blood, eat fruit instead of drinking the juice provides the most benefit associated with diabetes.

6. Avocado:

Avocado contains high fiber content of unsaturated fats healthy monounsaturated, which helps to stabilize blood sugar, according to the Academy of Nutrition and Dietetics, the unsaturated fats monounsaturated improve heart health, since patients with diabetes are at increased risk for heart disease and stroke. In addition, the avocado contains a good amount of potassium, a mineral helps prevent diabetic neuropathy morbidity.

Suggested serving size: eat the fruit of avocado is considered a medium-sized daily is very useful for diabetics, can add avocados in salads or sandwiches with a little lemon, garlic and olive oil juice.

7. strawberries:

Strawberries are rich in antioxidants, vitamins and fiber that can help control the level of sugar in the blood, and in fact, the antioxidant in strawberries material help to reduce the risk of heart disease by lowering bad cholesterol, LDL, and keep up the good cholesterol HDL, and lower blood pressure . In addition, the low strawberries in carbohydrates and increase the proportion of sugar in the blood 40 index, and eat strawberries when they help you feel full longer, and to maintain a constant level of sugar in the blood and increase your energy level.

It suggested serving size: three-quarters of a cup of strawberries a day. You can also add fresh strawberries to the wheat grain in the morning or the authority or eaten as a snack healthy and used in desserts.

8. Orange:

Orange is one of the healthiest fruits that could be included in the normal diabetes diet, as the orange is not very high in natural sugar and contains high amounts of fiber, vitamin C and other minerals such as thiamine, which helps control blood sugar levels. In addition, the orange classifies it is low in sugar for other foodstuffs where it helps to launch slowly release glucose in the blood, and the orange helps to reduce weight, since obesity is one of the risk factors for diabetes.
Glycemic index ranges between 31-51

It suggested serving size: one small orange a day can help keep your blood sugar, and drinking orange juice does not offer the same benefit because he lacks the fiber that you feel full.

9. Pears:

Pears are rich in vitamins A, B1, B2, C and E, as well as fiber that help regulate blood sugar levels, lower cholesterol, strengthen the immune system, improve digestive health, as well as, the low pears in carbohydrates and calories. Pears are particularly useful for people who have diabetes type 2 diabetes because they help improve insulin sensitivity.

It suggested serving size: diabetics can eat a small or medium-sized pear.

10. Kiwi:

We found a positive relationship between eating kiwi and reduce blood sugar levels, as the Kiwi contains vitamin C, E and A, and flavonoids, potassium and high amounts of beta-carotene that provide protection from free radicals, and improve public health. In addition, the kiwi has a high proportion of fiber and low in carbohydrates, which helps control blood sugar levels and lower cholesterol.

It suggested serving size: eat kiwi fruit one day help control blood sugar levels and provide a healthy alternative snack rich in fat and sugar. These fruits are eaten in moderation helps control the level of sugar in the blood.

 

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Food recommendations for those who suffer from high sugar

Food recommendations for those who suffer from high sugar

Food recommendations for those who suffer from high sugar

Diet is designed to regulate blood sugar and prevent the sudden increase or decrease the sudden ..

Examples of dietary: - (1) Breakfast:

Warm drink (tea or coffee) without sugar + ½ cup milk or low-fat yoghurt + 2 tablespoons Fava Beans or lentils with oil and lemon or 3 tablespoons corn flakes or two tablets Falafel + boiled or 40 g cheese egg half creamy or 60 g cheese Quraish or 4 to 5 Zitonat + one-third of a loaf of pita or brown Shami

(2) at around 11:00:

Warm drink (tea or coffee) without sugar or you can use natural sugar substitutes such as corn sugar.

(3) Lunch:

Net soup without creamy or tomato juice +150 g red meat or fish, or a quarter of a chicken or cheese Quraish + green salad (without Islands or beet) +2 spoon rice or potatoes or pasta or 3 tablespoons taro or legumes (lobby or beans or lentils or Peas) + vegetables cooked Naye in Naye or tear light (preferably use corn oil or fresh butter) + one-third of a loaf of pita or Shami brown + unit fruit can be an orange or an apple or a grain of pear or a small banana or half a grapefruit pill or TWO Guava or Youssoufi or Tin Melo or two tablespoons of mango or peach kernels or 3 plum or apricot kernels five or 12 grape or strawberry or cherry or fill a cup of tea of cut watermelon or cantaloupe.

(4) at around 5 pm:

Warm drink (tea or coffee) without sugar or you can use sugar substitutes such as saccharin in desalination.

(5) Dinner:

Such as breakfast or a small piece of red meat + ½ cup cooked vegetables + green salad + one-third of a loaf of pita or brown Shami + unit fruit (as in food)

(6) Extras:

First, there are some foods that reduce the level of sugar in the blood, such as: onions - Lupine

Second : Food that must reduce them include: sugar and everything it contains, such as - different kinds of honey - jam - carbonated water - fruit juice - juice and cane - licorice - carob - pancakes - desserts - ice cream - bonbons - chocolate except sugar-free.

Third: food preferably stay away from them include: fatty meats - the brain - kebabs and meatballs - fatty birds (pigeons - ducks - geese) - the skin - fatty fish - meats (sausage - Albestrmp - luncheon meat) - frigate or severe material salinity (Chilli - Red pepper - old cheese - Alvesik - herring) - Nuts and Game (pulp - peanuts - chickpeas)

Comments

** The preservation of a good percentage of the blood pressure is also important to reduce the risk of complications in the long term, and has to be to lose weight if the plus and quit smoking and do exercises on a regular basis

-ansah Address the following supplements: -

-agheras Vitamin B complex and one tablet a day for the prevention of inflammation of the nerves.

- Element chromium CHROMIUM: the tablets - proved It helps regulate the level of sugar form.

- Alpha-lipoic acid Thioctic acid (lipoic acid): the tablets form - proved its ability to improve the body's response to insulin and reduce the inflammation of the nerves.

** Should be conducted periodically scans for eyes and feet, and kidney function analysis, and examination of cholesterol and fat in the blood

** Although diabetes is a condition continue throughout life are often, but if it is controlled very well the quality of a person's life is not much affected, especially since it was open to life and receptive to infection and loving to himself and having forgiven for others it live a normal life ..

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The top 20 foods for beating diabetes

The top 20 foods for beating diabetes 

 

What you eat can help you control and fight your diabetes. Incorporate these healthy foods into your diet

Every time you roll your shopping cart into the supermarket, you’re making a decision that goes far beyond whether you’re going to have pork or pierogies for dinner. You’re actually choosing between being a victim and a victor. What you put in your cart goes a long way toward determining whether you’ll be compromised by diabetes or start controlling and eventually even beating it.

That’s why we’ve assembled the following list of the 20 best foods for fighting diabetes. Every time you go to the store from now on, take this list with you and check off each item. In fact, if your favourite store has a delivery service, sign up for it so your supplies are automatically replenished every few weeks.

Research proves that making a few key changes to yourdiet—such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more “good” fat—helps improve blood-sugar control and cuts the risk of diabetes-related complications. Don’t make the mistake of thinking that one or two or even five foods on this list will transform you. You need most of them—yes, even the flaxseed—because together they represent a new approach to eating, a lifestyle rather than just a diet.

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1. Apples

Because they offer so many health advantages, put these at the core of your diet. Apples are naturally low in calories, yet their high fibre content (4 grams) fills you up, battles bad cholesterol, and blunts blood-sugar swings. Red Delicious
and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants.
Eat them whole and unpeeled for the greatest benefit, or make a quick “baked” apple. After washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwave until soft (about 4 minutes). Enjoy with yogourt and oat bran sprinkles for a nutritious dessert, or serve over oatmeal for breakfast.

2. Avocado

Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter. To keep what’s left over from turning brown, spritz the flesh with cooking spray or coat with lemon juice and wrap in plastic.

3. Barley

Choosing this grain instead of white rice can reduce the rise in blood sugar after a meal by almost 70 per cent—and keep your blood sugar lower and steadier for hours. That’s because the soluble fibre and other compounds in barley dramatically slow the digestion and absorption of the carbohydrate. Even brown rice can’t compare. Add barley to soups, serve it as a side dish, or make it the basis for a stir-fry or casserole. Pearled, hulled, or quick-cooking varieties are all crackling good choices.

4. Beans

When menu planning, think “bean cuisine” at least twice a week. The soluble fibre in all types of beans (from chickpeas to kidney beans to even edamame) puts a lid on high blood sugar. And because they’re rich in protein, beans can stand in for meat in main dishes. Just watch the sodium content. Always rinse canned beans before using. To save time cooking beans, invest in a pressure cooker. Soaked beans are tender in just 10 to 15 minutes.

5. Beef

Yes, beef is a diabetes-friendly food, as long as you choose the leanest cuts and keep portions to one-fourth your plate. Getting enough protein at mealtime keeps you feeling full and satisfied. Plus, it helps maintain muscle mass when you’re losing weight, so your metabolism stays high. The skinniest beef cuts are eye of round, inside round, ground round, tenderloin, sirloin, flank steak, and filet mignon. To lean up other cuts, put them in the freezer for 20 minutes. This hardens the meat so it’s easier to slice off the fat. Lean cuts can be tenderized and made more flavourful by marinating in any mixture that contains vinegar, wine, or citrus juice. The acid softens them up.

6. Berries

Think of them as nature’s M&Ms: sweet, convenient, colourful, and satisfying. Berries are full of fibre and antioxidants. The red and blue varieties also contain natural plant compounds called anthocyanins. Scientists believe these may help lower blood sugar by boosting insulin production. Put some in an easy-to-grab location or freeze a handful to suck on or use as ice cubes.

7. Broccoli

Hey, don’t make that face. Broccoli is filling, fibrous, and full of antioxidants (including a day’s worth of vitamin C in one serving). It’s also rich in chromium, which plays an important role in long-term blood sugar control. If you don’t already love it, either “hide” it in soups, pasta dishes, and casseroles, or sauté it with garlic, soy sauce, and mustard, or dark sesame oil (or any combination thereof) for a taste you’ll fall for.

8. Carrots

Don’t believe what you hear about carrots rapidly raising blood sugar. While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low. That’s good news because carrots are one of nature’s richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control. Sick of raw sticks? Make some “fries” by slicing carrots into thin strips, scattering on a baking sheet, and flavouring with olive oil, salt and pepper. Roast at 400°F (200°C) for 40 minutes. Who needs McDonald’s?

9. Chicken or turkey

These meats can be high-fat disasters or perfectly healthy fare. It all depends on the cut and how it’s prepared. Breast meat, whether ground or whole, is always lower in fat than dark meat such as thighs and drumsticks. Never eat the skin because of its high saturated fat content, and when buying ground turkey, make sure the package says ground turkey breast. Otherwise, you may as well be eating hamburger. And need we remind you, the Colonel is not your friend. (Why are you eating anything that comes in a bucket anyway?) If you stick to these rules, you’ll enjoy a nice, low-calorie dose of sustaining protein. No time to cook? Pick up a rotisserie chicken.

10. Eggs

Eggs are another excellent, inexpensive source of high-quality protein—so high, in fact, that egg protein is the gold standard nutritionists use to rank all other proteins. An egg or two won’t raise your cholesterol, and will keep you feeling full and satisfied for hours afterward. Such a magic food deserves a little sleight of hand in its preparation. To flip an egg, spritz the skillet with cooking spray, wait for the egg white to bubble and, in one continuous motion, slide the pan quickly toward you and then forward with a slight upward flick of the wrist. Bow to your guests.

11. Fish

The single deadliest complications of diabetes is heart disease, and eating fish just once a week can reduce your risk by 40 per cent, according to a Harvard School of Public Health study. The fatty acids in fish reduce inflammation in the body—a major contributor to coronary disease—as well as insulin resistance and diabetes. And unless you’re pregnant, don’t worry too much about potential chemical contaminants. An exhaustive review of the scientific literature on fish and human health by Harvard researchers led to the conclusion that eating it far outweighs any accompanying risks.

12. Flaxseed

No, this is not something you fill the bird feeders with come winter. Rather, these shiny brown seeds hit the diabetes trifecta: They’re rich in protein, fibre, and good fats similar to the kind found in fish. They’re also a source of magnesium, a mineral that’s key to blood-sugar control because it helps cells use insulin. Ground flaxseed spoils quickly, so buy whole seeds in bulk, keep in the fridge, and grind as needed. Sprinkle on cereal, yogourt, or ice cream or blend into meat loaf, meatballs, burgers, pancakes, and breads. It works in just about anything—including bird feeders.

13. Milk and yogurt

Both are rich in protein and calcium, which studies show may help people lose weight. And diets that include plenty of dairy may fight insulin resistance, a core problem behind diabetes. Go low-fat or fat-free, though. If you don’t like the taste of skim milk, try 1 percent. It’s a little thicker and creamier than skim. Likewise, reduced-fat Greek-style yogurt tends to taste richer than its Canadian counterparts because of how it’s made. Drizzle with honey and imagine you’re on the Mediterranean.

14. Nuts

Because of their high fibre and protein content, nuts are “slow burning” foods that are friendly to blood sugar. And even though they contain a lot of fat, it’s that healthful monounsaturated kind again. Roasting really brings out the flavour of nuts and makes them a great addition to fall soups and entrées. Just spread shelled nuts on a cooking sheet and bake at 300°F (150°C) for 7 to 10 minutes.

15. Seeds

Like nuts, seeds of all types—pumpkin, sunflower, sesame—are filled with good fats, protein, and fibre that work together to keep blood sugar low and stave off heart disease. They’re also a natural source of cholesterol-lowering sterols, the same compounds added to some cholesterol-lowering margarines. Fill an empty Altoids mint tin with your favourite unsalted seeds and stash it in your purse or pocket in case of snack emergencies. Or tell the waiter to hold the croutons on your Caesar and substitute pumpkin or sunflower seeds instead.

16. Oatmeal

Ever wonder why oatmeal is so good for you? It’s because it’s loaded with soluble fibre which, when mixed with water, forms a paste. Just as it sticks to your bowl, it also forms a gummy barrier between the digestive enzymes in your stomach and the starch molecules in your meal. So it takes longer for your body to convert the carbs you’ve eaten into blood sugar. Don’t like oatmeal in the morning? Buy oat flour and use it as a thickener in autumn stews, casseroles, and soups. Or add ground oatmeal (not the instant kind) to muffin, pancake, or waffle batters. You won’t even know it’s there.

17. Olive oil

This stuff is liquid gold. In fact, it contains an anti-inflammatory component so strong that researchers liken it to aspirin. This may be one reason why people who follow a Mediterranean diet—a traditional way of eating that emphasizes olive oil along with produce, whole grains, and lean meat—have such low rates of heart disease and diabetes, both of which are linked with inflammation. Unlike butter, the good fat in olive oil won’t increase insulin resistance and may even help reverse it. A touch of olive oil also slows digestion, so your meal is less likely to spike your glucose. Dribble it on salads, baked potatoes, pasta…just about anything.

18. Peanut butter

One study found that eating peanut butter dampens the appetite for up to 2 hours longer than a low-fibre, high-carb snack, making this childhood favourite a grown-up weight-loss ally. The monounsaturated fats in PB also help control blood sugar. Looking for a new way to enjoy it? Try raw or steamed veggies with this peanut dip: Bring 2/3 cup water to boil in a saucepan, stir in 1/3 cup creamy PB, 1 clove minced garlic, 2 teaspoons fresh-grated ginger, 2 medium chopped scallions, 2 tablespoons of brown sugar, 2 tablespoons of soy sauce, and a dash of chili powder. Simmer 2 minutes, remove from heat, and stir in 1 tablespoon of lemon juice. Wait until it cools, then start dipping!

19. Whole-grain bread

Eating white bread is practically like eating table sugar when it comes to raising blood sugar. So if you eat a lot of it (and this includes bagels), simply switching to whole grain may improve your sensitivity to insulin. In one study of nearly 1,000 men and women, the higher their intake of whole grains, the greater their insulin sensitivity and blood-sugar stability. Don’t mistake any old brown bread, or even multigrain, for whole grain. If it doesn’t have the word “whole” in the first ingredient, don’t buy it. And look for the coarsest bread you can find; the coarseness will slow digestion.

20. Sweet potatoes

Choose a baked sweet potato instead of a baked white potato, and your blood sugar will rise about 30 percent less. Sweet potatoes are packed with nutrients and disease-fighting fibre, almost 40 percent of which is the soluble kind that lowers cholesterol and slows digestion. They’re also extra rich in carotenoids, orange and yellow pigments that play a role in helping the body respond to insulin. Plus, they’re full of the natural plant compound chlorogenic acid, which may help reduce insulin resistance.

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