A well-balanced diet is a key component of any successful diabetes management plan. Certain foods can cause blood sugar spikes and weight gain, while others are beneficial for people with diabetes. Discover what foods can help detoxify your system, boost your energy levels and improve your overall well-being.
- Toxins can lead to inflammation, poor circulation and weight gain. For people with diabetes, these conditions can also cause blood sugar fluctuations and health complications, such as heart disease and stroke. Fat, sugar, salt and preservatives can increase the level of toxins in your system. Read food labels carefully and try to avoid packaged foods, fast foods and foods with excessive preservatives. Consider where you shop and how you purchase food. Choose whole foods, which are typically located in the outer aisles of the grocery store. Visit a local butcher to get the leanest cuts of meat; choose grass-fed cattle that are not treated with antibiotics and allowed to roam on the land. These animals have less fat which reduces the risk of inflammation. If purchasing red meat, have the fat removed or buy lean cuts such as filet or sirloin instead of a rib eye or porterhouse steak. Cook poultry with the skin on to hold in the moisture but always remove before eating. Eat fish that are smaller such as mackerel, flounder, trout or sardines since they contain less mercury than a large fish such as tuna. Go to a local fruit and vegetable market for the freshest produce. Think about getting a weekly farm delivery through a farm co-op. Try different greens such as mustard, collard or dandelion greens for great nutrition.
- While one of the latest buzzwords is a “detox diet”, resist the temptation to engage in any type of fad eating plan. Detox diets can lead to dehydration, which can make your blood sugar soar. A diet based on fresh fruit smoothies is not acceptable for people with diabetes. Additionally, you might not be getting the proper balance of nutrients, carbohydrates and fats. Talk to your doctor before trying any type of diet plan. Fasting is not recommended for people with diabetes. If you have specific goals, consider consulting with a dietitian or a diabetes nurse educator.
- Consider adding diabetes “super foods” to your daily diet to help your body naturally eliminate toxins each day. Think about a glass of warm water with lemon to start your morning before breakfast. Drink plenty of water to flush out toxins throughout the day to stay hydrated. Please limit fluids if you are on fluid restrictions. Beans, such as kidney beans and black beans are satisfying and provide plenty of essential fiber. Carrots, celery, beets and bitter greens will help detoxification. Citrus fruits are sources of Vitamin C and soluble fiber which can aid the immune system. Blueberries, raspberries, blackberries and strawberries are packed with antioxidants and nutrients. Eat raw vegetables and fruits with small amounts of nuts or seeds to bolster your nutrition. Choose whole grains, including oatmeal, faro, amaranth and barley for fiber and potassium. Tomatoes contain lycopene to help your body get rid of toxins. Cook with herbs and spices to lower toxins. Include ginger, turmeric, cumin, curry, parsley, garlic, fennel cilantro, rosemary and oregano for an antioxidant boost.
- Marinate meats before grilling to avoid charring and chemicals which are toxic to our health. Cook at low temperatures for fewer toxins.
- Include herbal caffeine-free teas such as ginger, Chai Rooibos or Lavender for improved health.
- Watch dairy products especially if you are lactose intolerant. Dairy could cause sour stomach and mucus formation which can be toxic to some.
- Beyond the foods you eat, exercising can help get rid of toxins through perspiration. Use a blood pressure monitor to test your blood pressure and ensure you are exercising at the proper level. Do not work too hard but find a place where you feel energized.
- Consider ways to eliminate toxins through alternative therapies, such as massage, acupuncture, dry skin brushing, yoga, tai chi and using a sauna. Talk to your doctor before engaging in any alternative therapies.
Adding super foods to your diabetes diet can reduce toxins in your system and help you maintain a healthier weight. It is also important to exercise regularly, avoid unhealthy foods and consider alternative therapies that may help flush out toxins. When you reduce the toxins in your system, you will have more energy and reduce the inflammation in your body.