When suffering from diabetes, it’s one of the most important things to change and control your eating habits. It also can be the most challenging aspect.

Living with diabetes - Nutrition and diet / Diabetes Series 2 

More and more people have to live with diabetes and it's consequences. Since
this is a very topical subject I made a blog-series about it. This is the second
blog post. Make sure to read the first one
[https://blog.slickcoach.com/what-is-diabetes/] as well.

When suffering from diabetes, it’s one of the most important things to change
and control your eating habits, but it also can be the most challenging aspect
of diabetes self-management. However, it’s absolutely doable!

Switching to a balanced, nutritious diet doesn’t mean living in deprivation. It
means to focus on tasty, energy boosting foods
[https://blog.slickcoach.com/15-low-calorie-foods/], which will improve your
health, your mood and your performance throughout the day
[https://blog.slickcoach.com/foods-to-eat-for-a-sharper-focus/].

Of course, there is no 'one-size-fits-all' eating pattern, as usual. Especially,
when it comes to managing diabetes, because it means maintaining healthy blood
sugar level [https://blog.slickcoach.com/how-to-maintain-healthy-blood-sugar/].
Your target blood sugar level should be 6 mmol/L fasted or up to 8.7 mmol/L 90
minutes after a meal.

It’s crucial to check your blood sugar levels on a regular basis!

Low glycemic index (GI)

A diet based on low GI foods can be effective for people with diabetes.
Furthermore, portion control has to be applied to this diet.

Basically, low GI diets focus on carbohydrates
[https://blog.slickcoach.com/the-basics-what-are-carbohydrates/] that have a low
GI value and are more slowly digested by the body. Hence, you avoid blood sugar
spikes [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1783579/].

Glycemic Index (GI)
The GI is a measure of the blood sugar-raising potential of the carb content of
a food, compared to pure glucose (which has a GI of 100). If you suffer from
diabetes the GI can be a great managing tool.

 * GI of 55 or below: low (peanuts, bean sprouts, grapefruit, apples, carrots,
   bananas, snickers bar)
 * GI of 56-69: moderate (oatmeal, ice cream, raisins, white rise, sugar)
 * GI of 70 or above: high (white bread, watermelon, popcorn, sports drinks)

Glycemic load (GL)
More important than the GI though, is the glycemic load.

For example, a watermelon and a doughnut have the same GI of 76. However, one
serving of watermelon provides 11g of carbs, while a medium doughnut provides
23g of carbs.

Hence, the GL should help you figure out how different sized portions of
different foods affect your blood sugar levels.

You can calculate the glycemic load by using the following formula:

GL = GI x gr of carbs / 100

 * Low GL: 0 to 10
 * Medium GL: 11 to 19
 * High GL: 20 and over

Keep in mind that the actual blood sugar increase of a whole meal will be
different, if protein and fat is added to the meal, since GI and GL only refer
to a plain carbohydrate, eaten in isolation, which should never be the case for
a person suffering from diabetes.

Diabetes and ketogenic diet


Considering a ketogenic diet
[https://blog.slickcoach.com/diets-explained-part-2-low-carb-high-fat-keto/] 
when suffering from diabetes can be very beneficial when it comes to diabetes
control, lowering blood sugar levels and reducing excess weight.

> Macro nutrient distribution:


>  * Less than 50g of net carbs


 * Roughly 2g per kg body weight of protein (you could go a bit lower)
 * Remaining calories from fat

> Simple as that. No, fat does not make you fat, that's nonsense! Too many
calories make you fat. Period.


> Don't be afraid of dietary fat! In this diet, it's your primary fuel and you
need it. If you follow the plan outlined in our keto article
[https://blog.slickcoach.com/diets-explained-part-2-low-carb-high-fat-keto/],
you'll be fine.


Being on a very low-carb/high fat diet
[https://blog.slickcoach.com/conditions-benefit-from-a-ketogenic-diet/] means,
your blood sugar levels will be kept at a constant low, but healthy level. This
encourages the body to break down body fat and uses it as it's main energy
source (instead of glucose).

People who need insulin medication will usually require a smaller dosage (or
none at all), due to the absence of carbs in the diet.

How to take control of diabetes
Eat regular meals

One of the most important aspects in managing diabetes is controlling your
appetite
[https://blog.slickcoach.com/8-valuable-no-starving-tips-to-eat-healthy/].
Therefore, space meals evenly throughout the day. Especially, if you need an
insulin injection twice a day.

Cut back sugar

No, that doesn’t mean that you’re not allowed to eat any sugar. Don’t panic.
You’re aiming for a healthy, balanced diet, so you can include some sugar.
Provided you don’t overdo it.

However, you can use alternatives for plain table sugar
[https://blog.slickcoach.com/healthy-sugar-alternatives/], such as honey, maple
syrup or mashed bananas.

Half fruits, half vegetables

Fruits contain a lot of fiber
[https://blog.slickcoach.com/what-is-dietary-fiber/], minerals, vitamins and may
even satisfy your sweet tooth
[https://blog.slickcoach.com/the-reasons-you-may-be-craving-sugar/]. Always opt
for whole fruits and try to skip fruit juices
[https://blog.slickcoach.com/healthy-habits-that-arent-healthy/].

In terms of vegetables, include more non-starch veggies [http://], such as leafy
greens, asparagus, carrots and broccoli each day.

Slow digestive carbohydrates

All carbs affect blood sugar levels. Hence, you have to be conscious of the
amount and kind of carbs
[https://blog.slickcoach.com/the-basics-what-are-carbohydrates/] you eat.

Aim for more complex carbs in your diet, which are more gradually absorbed by
the body. Try beans, peas, lentils, sweet potatoes and oat-based cereals.

Build your meals around protein and a moderate healthy dietary fat intake


Protein [https://blog.slickcoach.com/the-basics-what-is-protein/] can be very
beneficial, as it’s more slowly broken down by the body than carbs.

It also has a minimal effect on blood sugar levels.

Check out some of our simple and fast to make protein snacks
[https://blog.slickcoach.com/quick-and-easy-protein-loaded-snacks/].

Dietary fat alone has little, if any, effect on blood sugar levels.

First think, then drink


Alcohol is very high in empty calories
[https://blog.slickcoach.com/correlation-between-alcohol-and-fat-loss/], which
means the calories in alcohol contain nearly no nutrients. Plus, cocktails
contain a ridiculously huge amount of sugar, which will lead to spikes in blood
sugar levels.

Especially, when you are on insulin or other medications, it is not a good idea
to drink much and often. Limit your intake drastically, if you drink on a
regular basis.

Reduce salt

Eating too much sodium increases the risk of high blood pressure
[https://blog.slickcoach.com/the-ultimate-truth-about-cholesterol/]. This in
turn increases the risk of heart diseases and stroke. You are already at higher
risk, because of diabetes.

It is crucial to reduce you salt intake to 6g or less a day. Try cutting back on
processed foods and junk foods and start eating fresh whole foods.

Drink more water


Water is the super important. It is vital to keep hydrated throughout the day
and water is the best liquid to have at hand, because it contains no extra
calories.

No calories means it wont affect your blood glucose levels!

Superfoods for people with diabetes
Beans

They are one of nature’s most nutritious foods. In fact, their high amount of
fiber and protein makes them perfect if you’re following a plant based diet.

Beans can be a good way to control blood sugar levels, if you suffer from type
2
diabetes [https://blog.slickcoach.com/what-is-diabetes/], because they'll be 
digested very slowly.

Broccoli

Broccoli is a non-starchy vegetable, which goes a long way in satisfying your
hunger and boosts your nutrient intake dramatically.

Providing just very few calories and carbs, broccoli is one the foods that
people with diabetes can enjoy almost without limits.

Tomatoes

Doesn’t matter if eaten raw or cooked, tomatoes are full of lycopene
[https://blog.slickcoach.com/how-to-eat-for-a-better-skin/]. Lycopene may reduce
the risk of cancer, heart disease and macular degeneration.

A regular consumption of tomatoes might reduce cardiovascular risk, that's often
associated with type 2 diabetes.

Dark chocolate

Mhhh, oh yes! Dark chocolate is rich in flavonoids, which reduce insulin
resistance, improve insulin sensitivity, keep insulin levels stable, drop
fasting blood sugar and even blunt craving.

Isn’t that amazing? But you have to eat real dark chocolate (85% cocoa or
higher).

Blueberries

My personal favourite, because they are super nutritious and tasty. In fact,
they contain both insoluble fiber (which flushes fat out of our system) and
soluble fiber (which slows down the emptying of our stomach and improves blood
sugar control).

But most importantly, blueberries contain a natural chemical that is called 
anthocyanin. This chemical can lower your blood glucose levels, lift depression,
even improve memories and also stimulate the release of adiponectin. Adiponectin
is a hormone that regulates blood glucose levels, among other things.

Oats

Maybe you didn’t think of oatmeal as a superfood, but it really is. It may
prevent you from developing type 2 diabetes.

Oatmeal is really high in magnesium, which helps our bodies to use glucose and
secrete insulin properly. Enjoy them as a nice breakfast together with some
blueberries.

Cinnamon

It is known, that cinnamon helps with blood sugar levels.

People with type 2 diabetes who took one grams daily have seen their fasted
blood sugar levels drop by 30%. Furthermore, they reduced their triglycerides,
LDL cholesterol and total cholesterol by more than 25%.

Cinnamon is rich in chromium, a mineral that enhances the effects of insulin.
But that’s not all. This delicious spice also contains a huge amount of
polyphenols. Polyphenols are antioxidants that gather up free radicals in your
blood. By doing that, they protect you from cancer and lower the risk of
inflammation.

Wild salmon

Since fish doesn't contain any carbs and mainly healthy dietary fat
[https://blog.slickcoach.com/the-basics-what-is-dietary-fat/] and protein, it
has almost no affect on blood sugar levels at all.

Adding salmon to your diet will slow down digestion of other foods eaten with
that meal and therefore increase fullness.

Conclusion
See, being diagnosed with any type of diabetes doesn't necessarily mean you have
to give up all the foods you love. You can still enjoy a wide variety of
nutritious and delicious food. The best diabetes diet is well balanced and
includes a good amount of complex carbs, healthy fats and lean protein.

But don’t think, just because you are on medication you can eat whatever you
want. Eating a high amount of processed junk food will lead to an increase of
medication and maybe even insulin resistance.

Stay healthy!

Living with diabetes 2 - Nutrition and diet

For me (and most people) Nutella is a nostalgic childhood treat. I know the stuff from the jar is pretty good, but it's also really unhealthy.

Homemade Nutella: low carb, sugar-free, palm oil-free, gluten-free

Today I want to share with you my newest obsession: The healthiest and most
delicious Nutella ever made without butter or oil!

For me (and most people) Nutella is a nostalgic childhood treat. I know the
stuff from the jar is pretty good, but it's also really unhealthy because of the
tremendous amounts of sugar and palm oil. Plus, it only contains 13% hazelnuts.
I mean, come on. We can do better than that!



Once you've tried my much better version of the Nutella chocolate spread, you'll
never want to put your spoon in the real version again. Never ever. You can
taste the nutty flavour of the hazelnuts and feel their texture.

Trust me, this stuff is ridiculously good. What's the best, you ask? The added
boost of protein. The extra protein powder adds more richness to the flavour
without bursting the calories. You just can't go wrong with this recipe.

I'm not exaggerating when I say that I ate half the batch in a day. Get ready,
take a spoon and dig in!



Ingredients
 * 1 1/2 cup (230g) hazelnuts
 * 1 cup (80g) chocolate protein powder
 * 1/4 cup (25g) raw cocoa powder
 * 6 tbsp powdered stevia
 * approx. 1/2 cup of unsweetened almond milk (or more)

Macros per tbsp (1/32 of recipe)
 * Calories: 58 kcal
 * Carbs: 1.9g
 * Protein: 3.2g
 * Fat: 4.8g

Instructions
 1. Preheat the oven to 350F/180C. Spread the hazelnuts on a baking sheet and
    bake for 10 minutes.
    
    
 2. Transfer the hazelnuts to a food processor and process until they are
    chopped very granular. Add the almond milk one tablespoon at a time to thin
    it out until you have the desired texture.
    
    



 3. Add in the remaining ingredients and process until smooth. You can adjust
    the amount of cocoa and almond milk if needed.
    
    
 4. Transfer your homemade Nutella in a jar. It will stay fresh in an airtight
    container in the fridge for about a week. Enjoy!

Healthier homemade high-protein Nutella: low carb, sugar-free, palm oil-free, gluten-free

Why staying active is very good for your body and mind
It’s all about willpower when it comes to keeping up a good habit. You’ve been
told over a thousand times that a regular workout is good for you — and that is
true!

But will it help you reduce body fat?
Yes, but let me start by saying this: exercise is medicine, but for more reasons
than just burning calories. It’s extremely good for your mind-body connection
and will help you stay motivated. This is the main reason why I work out nearly
every day.

It helps me think clearer. During a sweaty workout the blood pressure and flow
increase everywhere in the body, including the brain. More blood means more
energy and oxygen, which makes our brains perform better. Working out during our
workdays makes us more productive and much more focused.

When it comes to weight loss it’s way more effective to start by cutting
calories, though. The key is to consume less calories than you burn. Yes, it is
as simple as that. As they say: you can’t outrun a bad diet.

Two of the biggest roadblocks in the effort to maintain a healthy weight are
probably sugar and processed foods. If you want to get in shape you have to quit
sabotaging yourself. Throw away your junk food. In fact, the human body responds
better to unprocessed foods that are low in saturated fat, salt and sugar.

However, adding muscle to your body burns fat because muscles need energy to
survive. A pound of muscle mass requires between 75 and 150 calories per day,
while a pound of fat only needs 3 calories per day. Also one pound of muscle
mass takes up about 20% less space than a pound of fat.

While muscles give us the metabolic ability to burn calories every time we
move — during exercise, gardening or walking — their true advantage is that they
constantly feed on calories. More lean muscle mass will help you burn more
calories even when you rest.

Combined with a proper diet, this will increase your metabolism and help you
burn off excess body fat at a much faster rate.

Adding exercise to a healthy lifestyle is certainly a more effective way to lose
weight than depending just on calorie restriction alone. Exercise can prevent or
even reverse the effects of certain diseases. In fact, it lowers blood pressure
and cholesterol, which may prevent a heart attack. In addition, if you exercise,
you lower your risk of developing certain types of cancers.

Exercise is also known to contribute to a sense of confidence and well-being,
thus possibly lowering rates of anxiety and depression.

Long story short
Muscles eat fat. The more you work on building lean muscle mass in your body,
the more fat you burn. Your body is constantly burning calories as energy for
everything you do. Yes, even during sleep.

If you want to win the fight against excess body fat
[/what-kind-of-body-fat-do-you-carry-and-why-its-important], get started with an
exercise program focused on building lean muscle.