[Muffie's Mom]

Nutrients in Foods That May Help Include:

Fiber

Many studies have shown that a diet high in fiber has beneficial effects on diabetes. In particular, a fiber-rich meal leads to a much smaller rise in blood sugar and blood insulin levels compared to a meal low in fiber.

One theory suggests fiber slows down the rate at which sugar is absorbed in the gut, so blood sugar rises more slowly, which also results in blood insulin levels rising more slowly. Fiber also seems to help cells absorb glucose more easily. Diets high in fiber are associated with a much lower risk of developing diabetes than the standard low-fiber American diet.

The two main types of fiber are soluble fiber and insoluble fiber. Soluble fiber is the kind of fiber found mostly in fruits and vegetables, legumes, and certain grains like oats and barley. Insoluble fiber is found mainly in other kinds of whole grains.

Because these two types of fiber have slightly different actions in the body, it's important for diabetic patients to get a good mix of both. This can be easily achieved by eating a variety of fruits, vegetables, whole grains, and legumes.

Some excellent food sources of fiber include raspberries, mustard greens, turnip greens, collard greens, broccoli, cauliflower, and Swiss chard.

Omega-3 Fatty Acids

Omega-3 fatty acids are considered essential fats because they're needed by the body for daily activities and cannot be made from other nutrients but must be derived from the diet. In particular, the body uses omega-3 fats for making healthy, appropriately permeable cell membranes and blood vessels. Healthy cell membranes are able to appropriately respond to insulin and therefore absorb glucose better. In addition, omega-3 fats have been shown to reduce the risk of atherosclerosis and heart disease and prevent poor blood circulation in diabetics. In addition, omega-3 fats can lower high triglyceride levels, another risk factor for heart disease commonly seen in diabetic patients.

Food sources of omega-3 fatty acids should be used to replace other high-fat foods in the diet, such as fatty meats and dairy products. Simply adding omega-3 fats to a diet that is already high in fat will not be helpful.

Food sources of omega-3 fatty acids include flax seeds, walnuts, and cold water fish, like salmon, cod, and halibut.

Vitamin E

Vitamin E is one of the major antioxidants in the body. Its main job is to roam the body searching for free radicals. When it comes into contact with these damaging chemicals, it neutralizes them, so they can’t do any more harm.

Vitamin E has been shown to do great things for diabetic patients. First off, it may be able to improve the ability of cells to absorb glucose, thus lowering high blood sugar levels. It can also slow the progression of atherosclerosis and reduce the risk of heart attack and stroke by inhibiting the formation of blood clots. In this way, vitamin E may also work to prevent retinopathy, a condition of blood clots in the vessels of the eyes that can lead to blindness in diabetic patients. In addition, vitamin E has been shown to reduce the symptoms of poor circulation and nerve damage in patients with advanced diabetes. In general, vitamin E seems to be a very important nutrient for treating blood sugar problems as well as preventing some of the major long-term consequences of type 2 diabetes.

Vitamin E and Beta-Cryptoxanthin

A study published in the February 2004 issue of Diabetes Care suggests that a diet rich in vitamin E and certain carotenoids reduces the risk of type 2 diabetes. To assess diabetes risk in comparison with dietary intake of different kinds of antioxidants, a research team from Finland’s National Public Health Institute followed a study population of 2,285 men and 2,019 women between 40–69 years of age, all of whom were free of diabetes when the study began.

Those eating the most vitamin E-rich foods had a 31% lower risk of developing diabetes compared to those eating the least, and those consuming the most beta-cryptoxanthin, which is found in citrus fruits, cut their chances developing type 2 diabetes by 42%.

Unfortunately, many diabetic patients have very low levels of vitamin E because diabetes results in the production of higher than normal amounts of free radicals. It's particularly important, therefore, for persons with diabetes to get plenty of vitamin E in their diets.

Excellent and very good sources of vitamin E include: mustard greens, Swiss chard, sunflower seeds, turnip greens, almonds, kale and spinach.

Concentrated sources of beta-cryptoxanthin include: red bell pepper, papaya, cilantro, oranges, corn, and watermelon.

Vitamin C

Vitamin E and vitamin C are allies in the war against free radicals. Vitamin C also roams the body, eliminating damaging free radicals before they can do more harm. In addition, vitamin C helps revitalize vitamin E that has gotten worn out by destroying free radicals.

However, diabetic patients also tend to have low levels of vitamin C in their bodies. If you increase your intake of vitamin E, it's very important that you also get more vitamin C, so the vitamin E can do a better job.

Excellent food sources of vitamin C include broccoli, parsley, bell peppers, strawberries, cauliflower, lemons, mustard greens, Brussels sprouts, papaya, kale, cabbage, spinach, kiwifruit, cantaloupe, oranges, grapefruit, tomatoes, chard, collard greens, raspberries, peppermint leaves, asparagus, celery, fennel bulb, pineapple, and watermelon.

Vitamin D

Vitamin D is a nutrient used by the body for many purposes, especially the production of strong, healthy bones. Although it's unclear why, low vitamin D levels are strongly associated with insulin resistance.

Magnesium

Magnesium levels tend to be low in diabetic patients, especially those with kidney problems. Kidney damage causes magnesium to be flushed out in the urine, which can reduce the amount available for the many uses of magnesium in the body. Unfortunately, low levels of magnesium are associated with an increased risk for heart disease, heart attack, high blood pressure, and stroke. The good news is that increasing the intake of magnesium can help to correct these low levels, as well as increase the ability of cells to absorb and use glucose.

Swiss chard and spinach are excellent sources of magnesium. Nuts and whole grains are also good to very good sources of this essential mineral.

Chromium

Several studies have shown that insulin resistance can be caused by chromium deficiency. Chromium is a vital part of glucose tolerance factor, a substance needed by cells in order to take in glucose. Increasing chromium intake has helped some diabetic patients better control their blood sugar levels. Romaine lettuce is an excellent source of chromium and tomatoes and onions are very good sources.

Zinc

One of zinc's main uses is regulating the immune system, which is responsible for fighting off harmful viruses and bacteria. Problems with the circulatory and immune systems can lead to poor wound healing and dangerous infections in diabetics. Sometimes these infections are severe enough to require amputations or even cause death.

Zinc has been shown to increase the number and activity of certain types of immune system cells that are especially important for fighting infections. In addition, zinc can help with blood sugar control. Since diabetic patients also tend to have low zinc levels, it's important that they get plenty of zinc in their diets. Calf liver, crimini mushrooms and spinach are three very good sources of zinc.

Beta-carotene

Beta-carotene, another antioxidant like vitamin C and vitamin E, is found in foods such as fruits and vegetables. It's also able to eliminate harmful free radicals in the body.

Fruits and vegetables rich in beta-carotene are easy to spot since it provides their bright orange and yellow color.

Excellent food sources of beta-carotene include sweet potatoes, carrots, kale, winter squash, collard greens, chard, cantaloupe, mustard greens, romaine lettuce, spinach, parsley, cayenne pepper, peppermint leaves, Brussels sprouts, tomatoes, broccoli, asparagus, and apricots.

Folic Acid and Vitamin B12

Folic acid and vitamin B12 are two nutrients that are associated with reduced risk of heart disease and therefore may be important to those with type 2 diabetes. People who have high blood levels of a substance called homocysteine are at a much greater risk of heart disease than others.
Homocysteine is an intermediate compound produced in the body during a process called methylation. During methylation, the amino acid methionine is first changed into homocysteine, and then converted to cysteine with the help of folic acid and vitamin B12.

If a person does not have adequate amounts of folic acid and vitamin B12, levels of homocysteine build up, a situation to avoid since homocysteine is directly damaging to arteries, reduces the integrity of blood vessel walls, and interferes with the formation of collagen (the main protein in connective tissue).

High levels of homocysteine therefore contribute to the development and progression of atherosclerosis. Foods rich in folic acid and vitamin B12 should be staples in a healthy diet.

Excellent sources of folic acid include: spinach, parsley, broccoli, beets,turnip greens, asparagus, romaine lettuce, lentils, and calf’s liver.

Excellent food sources of vitamin B12 include calf liver and snapper.