Esther Karen - Diabetes cookbook And Meal Prep for Beginners

Diabetes coobook

And Meal Prep for Beginners

Reversing Type 2 Diabetes and Prediabetes with Tasty recipes and Meal Plan

By

Esther Karen

Copyright © 2020 by Esther Karen

All rights Reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews.

TABLE OF CONTENT

COPYRIGHT COPYRIGHT Copyright © 2020 by Esther Karen All rights Reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews. TABLE OF CONTENT COPYRIGHT INTRODUCTION GOING ON A DIABETES DIET FOODS YOU SHOULD EAT LESS FROM. FACTS FROM THE GLYCEMIC INDEX? NATURAL ways to Reduce Sugar Intake Arresting hidden sugar in foods RECIPES AND SNACKS VEGETABLE RECIPES SIDE DISHES

INTRODUCTION INTRODUCTION What are the best foods or diet for the diabetic? In this book, we shall consider the essential nourishment and nutrition for these people. We love our loved ones so much, and whatever it takes to make them smile again should be done with care and love. There are so many facts and myths that this book addresses, and you are onto a journey that is going to bring so much gain to you. People diagnosed with diabetes tend to develop heart disease, and this could lead them into mental disorders such as depression. Is there a solution? Is there a cure, can it be prevented? Most victims of type 2 diabetes are preventable and reversed if adequate care especially healthcare, is taken. Living with diabetes doesn't necessarily mean we crave for things our body no longer need; it also means eating healthy food and having a good meal knowing fully well that you are on track. An attempt to prevent or control diabetes doesn't put you in a different category; among others, it just helps you pay close attention and make healthy choices before eating. The choice you make can be a guided choice or a free choice. This guide hopes to guide you towards the right path. Can I follow a Mediterranean diet? Sure, of course. When you follow a Mediterranean diet, it is helpful toward this cause. The diabetic diet helps to lose some weight in the process. Such weight loss can have a positive effect on you. If you have diabetes disease already, you will notice an emotional boost and improvement, and this affects all you are doing. Risk to Avoid Obesity is the most significant risk factor for type 2 diabetes. This risk is higher if the weight is concentrated around your abdomen and waist but lesser when it towards your hips and thighs. Insulin resistance is a significant cause of abdominal organ fat

GOING ON A DIABETES DIET GOING ON A DIABETES DIET A diabetic diet plan can be a simple plan and may not require you to give up your best foods. There are so many myths and facts that we need to keep aside. Know what works and what doesn't is a bold step towards having a great meal plan. Myth: keep away from sugar at all costs. Fact: enjoy all you want with adequate planning and keep hidden sugars to the barest minimum. Desserts don't have to suck just because you are on a diet. Myth: You need to cut down more and more carbs. Fact: there is a reason for size during food serving. Choose healthy carbs instead. The focus should be shifted to whole grain foods instead. Limit or eliminate starchy carbs. Myth: you need to eat special meals. Fact: the principle behind the diabetic diet remains the same. You don't have to get accustomed to high-end foods. If it's affordable and among the healthy foods to go for, then go for it. Myth: it's better to feed on a high-protein diet Fact: Studies have revealed that our bodies develop insulin resistance when we feed so much protein to it. A healthy approach would be to eat fats, carbohydrate and proteins. All three contribute to an overall healthy lifestyle. A diabetic diet is not about a particular food but your overall health. This is the right approach. Aim to meet the optimal health conditions, and you will love this diet. More Healthy fats from The nuts, olive oil, fish oils, flax seeds, or avocados Fruits and vegetables-ensure that it's fresh and lovely. High-fibre plants cereals and bread made from whole grains The Fish and shellfish, pure natural chicken or turkey A High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt (sugar-free)

FOODS YOU SHOULD EAT LESS FROM. FOODS YOU SHOULD EAT LESS FROM. The Trans fats from hydrogenated or the deep-fried foods The Packaged and fast foods, especially those high in sugar, and baked goods, the sweets, the chips, the desserts The Whitebread, the sugary cereals, less of refined kinds of pasta or rice Less of the Processed meat and red meat Low-fat products that have replaced fat with added sugar, like fat-free yogurt Choose high-fibre, slow-release carbs Carbohydrates have a tremendous impact on your health. Cut down on the carbs you choose and Take less of refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Pay attention to the high-fibre complex carbohydrates-also known as slow-release carbs.

FACTS FROM THE GLYCEMIC INDEX? FACTS FROM THE GLYCEMIC INDEX? Foods that possess a high glycemic index helps to increase the level of blood sugar in the body than those with a low glycemic index. Recent facts have emerged that the glycemic index doesn't determine the healthiness of an individual There is a little difference between the diabetic diet and the Mediterranean diet. The former has an advantage in that you gain a lot of weight loss benefits along with the diet plan. Choosing carbs that are packed with fibre (and don't spike your blood sugar) Instead, Try these high-fibre options… the White rice Brown or wild rice, riced cauliflower White potatoes (with fries and mashed potatoes) Sweet potatoes, yams, cauliflower mash Regular pasta Whole-wheat pasta, spaghetti squash White bread Whole-wheat or whole-grain bread Sugary breakfast cereal High-fibre, low-sugar cereal Instant oatmeal Steel-cut or rolled oats Cornflakes Low-sugar bran flakes Corn Peas or leafy greens

NATURAL ways to Reduce Sugar Intake NATURAL ways to Reduce Sugar Intake Take less soft drinks, soda, and your juice. For each 12 oz. serving of a sugar-sweetened beverage drink a day, your risk for diabetes increases by about 15 per cent. Try clean water and add a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee. Don't replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking we're making a healthier choice. Low-fat doesn't mean healthy when the fat has been replaced by added sugar. Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You'll likely add far less sugar than the manufacturer. Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks. Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home. Reduce the amount of sugar in recipes by ¼ to ⅓. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar. Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar. Start with half of the dessert you usually take and replace the other half with fruit. Be careful about alcohol It's easy to underestimate the calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin.