Category Archives: Food

The Worst and Best Foods for Kids

Kids love sweet stuff and junk food, as does everyone else. While kids can tolerate these terrible foods much better than us adults, it’s important to instill healthy nutritional habits for your kids so that they will establish healthy eating patterns into their teen and adult years. Furthermore, childhood obesity has become an alarming problem in this country. So let’s look at the best foods for your kids and the foods you should have your kids avoid the most.

The Best Foods for Kids

Make sure your kids eat plenty of fruits, vegetables and dairy products. For growing bones, an adequate amount of calcium is necessary – 800 to 1300 mg per day. When it comes to protein and fats, natural foods are much better than overly processed foods. What are natural foods? They are simply foods that have one ingredient. If you go to the store and see a bunch of ingredients on the package that you have no clue what they are, that is a processed food. For example, all natural chicken breasts are a much better choice than hot dogs. Baked salmon is much better than frozen fish sticks.

Here are the best foods and ingredients for kids:

• Calcium – dairy (milk, yogurt, cheeses)

• Essential vitamins and minerals

• Whole grains (100% whole bread, brown rice, whole wheat pasta, whole grain cereals)

• Fruits and vegetables

• Protein (chicken, meat, fish, eggs, beans)

• Healthy fats (olive oil, salmon, tuna, avocados (may have to make guacamole), nuts)

The Worst Foods for Kids

While kids can process unhealthy foods much better than adults, mainly because they are growing and have a higher metabolism, we still want to limit these bad foods as much as possible. The first is sweets. Limit your child to two sweets per day – one drink and one snack. Lunchtime is the perfect time for a sweet drink, as they can process it and burn off the extra sugar with an afternoon playtime session or sports practice.

Additionally, don’t just give them any sweet drink, especially soda. Besides the excess sugar, soda is loaded with carbonation and tons of other useless polluted chemical junk like phosphoric acid. Ideal drink treats are either fresh fruit juice or chocolate milk since these do have health benefits and don’t have useless or harmful ingredients in them. The juice has vitamins and antioxidants and there is calcium and protein in the chocolate milk. At the most, stay away from any drink that has high-fructose corn syrup in the ingredients list.

For desserts, well sometimes you’ll have to let thing slide here. It’s hard to control what kids eat at birthday parties or say no when they ask for ice cream while you’re all on vacation. If the overall nutrition of your kids is good, one unhealthy snack won’t hurt them. Just don’t give them a big portion, and don’t let them have seconds for desserts. For healthy desserts, perhaps you could buy natural items at the store like all-natural cookies that are made from natural, organic ingredients without the excess additives and preservatives. Ideal desserts also include fresh fruits and use natural sweeteners like raw honey instead of refined sugar.

One of the worst things you can do is give your kids one of those sweet cereals for breakfast. They’ll have a high energy, and then once they get to school they have an energy drain once all that sugar gets processed. Instead give them a whole grain cereal, or fix them some eggs or whole grain pancakes. There are less sugars and more fiber in whole grains, so the sugar will be absorbed into the blood stream and processed much more slowly so that there are not energy spikes and dips.

In a nutshell, the worst foods and ingredients for kids include:

• Refined sugars

• High fructose corn syrup

• Fried foods

• Overly starchy foods like white bread, white rice, white potatoes and white pasta

• Sugary cereals

We hope you enjoyed this article and hope that it will help your kids enjoy a healthier lifestyle with sound nutrition.

Ultimate Best Foods for Liver Health Foods

So what are the best foods for liver health? Well foods that promote a healthy liver fall into 2 categories those that help detoxify the liver and those that are packed with anti-oxidants which protect the liver while you cleanse it.

It is obvious to state that eating well will improve your health and well being but there are foods that are better than most when it comes to giving your liver a helping hand. If your liver is in poor then it can result in constant headaches, bad skin, unexplained weight gain and leaving you tired and lethargic all the time.

This has led us to put together this article to help you find the best foods for Liver health.

The Top Seven Best Foods for Liver Health

Garlic and Onions

Garlic falls into the detoxifying group as it helps expel from the body certain harmful chemicals such as mercury. Garlic contains allicin a sulphur-based compound that the liver needs to aid the detoxifying process. Garlic and onion can also help to rid the body of specific food additives and the hormone estrogen.

Artichoke

We all know that bile production is vital to liver health. Artichoke has been shown in clinical trials to increase bile flow by 100% thirty minutes after consumption. One of the jobs of bile is to remove toxins and nasty micro-organisms through the bowel. So increasing bile flow is only going to help.

Beetroot

Now beetroot is one of the best foods for liver health it contains potassium, phosphorus, calcium, sulfur, iodine, copper, carbohydrates, protein, fat, vitamin B1, B2, B6, niacin and vitamin P.This food stuff is great at purifying your blood plus also absorbs heavy metals that can then be excreted out of the body and take pressure off your liver.

Lemon Squeezed In Hot Water

This should become a regular routine. Before drinking anything in the morning (I mean coffee and tea here too!) you MUST drink freshly squeezed lemon in a cup of hot water. This will truly help cleanse the liver and actively promote detoxification.

This regular morning procedure will also promote bile production, clean the stomach and bowel plus stimulate bowel motion.

Cruciferous Vegetables (This Means Broccoli, Cabbage, Brussel Sprouts and Cauliflower)

These are some of the best foods for liver health that you can eat. They are potent detoxifiers of the liver. The reason being is that they contain active ingredients which neutralize harmful toxins such as nitrosamines (found in cigarette smoke) and aflatoxin (found in peanuts).

These vegetables also contain glucosinolates which aid the liver so that it can produce enzymes to speed up the detoxifying process.

Apples

We all know that apples contain pectin. What you may not know is that pectin binds to heavy metals in your body (especially in the colon) and allows them to be secreted from the body much more easily. This is ideal for your liver as it decreases the workload on this vital organ so it can concentrate on detoxify chemicals and other harmful toxins instead.

Fruits High In Antioxidants

So what fruits are we talking about? Well the best fruits for liver health are (the top one first):

  • Prunes
  • Raisins
  • Blueberries
  • Strawberries
  • Raspberries
  • Plums
  • Oranges
  • Pink Grapefruit
  • Cantaloupe Melon
  • Apples
  • Pears

The reasons fruits high in antioxidants are some of the best foods for liver health are that they protect the liver from high levels of harmful free radicals that are produced naturally during the detoxification process.

Conclusion

All of the above are considered the best foods for liver health. They are all simple to get and can easily be introduced to any diet so you can promote liver health, help detoxify it plus get rid of all those harmful chemicals and nasty micro-organisms from your body more readily.

Everything You Ought To Know About The Best Foods

Many people strive to have the best muscles that they can achieve. Some for personal satisfaction, some for competition and others for sports that they need to be built up for. There are many techniques that are used to build muscle but one of the most over looked techniques is working from the inside out and using foods to help build up your muscles.

They say “Eat like a horse-with lots of good for you foods” because your training is for nothing if you do not eat enough calories. Understanding what the best foods are to build muscles up and why they are the best is important.

Whole foods are the key because you want to lower your body fat so you can see your muscles better. Junk food and box or can food has to go! You still eat rich delicious foods that will fill you up but they will also help you grow strong.

The protein list consists of things like fish, chicken and other meats that are high in protein, the Carbs consist of brown rice, pasta, oats and more, the veggies are things like spinach, carrots, salad, the Fruits can be things like pears, apples and oranges and fats are things like real butter, nuts, flax seeds etc.

A few things that are the best food to build muscle are eggs and white salmon. The egg is cheap and rich in protein. The yolk has half the protein and most of the nutrients. Then there is Fish oil which reduces inflammation, lowers body fat. You can get this from fatty fish but there is a supplement you could also take. Berries, yogurt, turkey, tomatoes, green teas & water, all of these will help you reach your muscle goal.

Put all of these together and change the things you eat and you will be able lower the body fat and gain muscle. Carbs should be eaten post workouts and junk food and processed foods should be eaten very little or not at all.

There are also small things that you should research about, like some of the foods you eat that may not aide in assisting you in making more muscle things like, Fat free yogurt that often has added sugars, tuna which has loads of mercury and not much healthy omega-3 fatty acids where canned salmon has the same protein as white tuna but it also tastes better and has less mercury and lots more omega-3’s. Whole pasta which has 40 grams of carbs, where spaghetti squash once cooked can be shredded to replicate spaghetti with only about 10 carbs. Lean beef is better over skinned chicken because red meat has a lot more protein and it has vitamins, minerals and calories.

Which Is The Best Food Processor

It’s very hard to name the best food processor, but it’s easy to narrow the list down to few machines. Surely different people want different things from their food processor but when you are looking to buy a good quality processor, then you should be looking at the following things before you make your decision.

1. Since all food processors basically do the same tasks, you will want to find a powerful machine that can process food quickly and consistently.

2. Look for a good brand name. For example Cuisinart, KitchenAid or Braun are trusted manufacturers.

3. Extra attachments. Many food processors come with a stainless steel S-shaped chopping/mincing/pureeing blade, a plastic dough blade and slicer/grater discs. Any other attachments are good but not essential.

4. Safety features. Make sure that the bowl locks onto the base and that the top locks onto the bowl and that the processor will not start unless the processor is locked together securely.

5. A heavy chassis will keep the processor from “walking” during heavy-duty processing tasks.

6. Easy controls. Many models offer a wide array of speeds, but since processing takes place very fast, you really only need On/Off/Pulse.

7. Make sure your food processor has a wide feed tube. You can push larger pieces of food through.

More Things to consider before purchasing a food processor

Size

Normally these machines can be put in 3 different size categories.

Mini- 4 cups or smaller: Good for people who like to do small projects such as chopping garlic or herbs. Don’t purchase a mini processor if you like doing pastry or bread dough. You can also do only very small amounts of sauce or toppings with mini processor.

Compact- 5 to 8 cups: Does the same tasks than full size processors but on a smaller scale. Ideal for people who don´t have big family and cook for only 1 or 2 people.

Full size- 9 cups or larger: Good option for anyone who cooks often and cooks for the whole family. You can make large amounts of sauce as well as pastry or bread dough with full size processor. Full size processor is also good for slicing, shredding and pureeing.

My opinion is that full size processor is the best option for most people. I think it will serve you best in the long run.

Power

Power is one of the most important things of a good food processor. A well powered processor will give you easy and consistent results. An inadequately powered food processor will lead to uneven results.

To sum it up, a weak food processor could make more work for you instead of less. So make sure you purchase a powerful enough machine.

Only inconvenience when you have a powerful machine is that it will be heavier than more weak machines. But it will also be able to give you better results. The extra weight also adds to the stability of the processor, eliminating shaking when you use it.

Reliability

Customer reviews come handy when you are trying to find out if the food processor is reliable or not. Another way to gauge the reliability of a specific processor is through the reputation of the manufacturer. I have found out that these manufacturers have the most reliable food processors: Braun, KitchenAid and Cuisinart. A good warranty is also always a good thing.

Want to Know the Best Food

Food and physical activity is the key to the losing of extra calories. Regular exercise helps to get rid of extra fat and lose weight. One can maximize the results of exercise by taking care of food that we eat, as some foods help in losing weight. These fat burning foods for weight loss are healthier, low in calories, fiber rich and keeps you more satisfied, thereby curbing excess appetite. These miracle foods make you feel less hungry, which thereby avoids the untimely bingeing of high calorie foods that just make you put on weight without giving any nutrition. Some of the best food for weight loss are as follows:

• Lean meat: Instead of deep fried chicken wings and turkey, opt for lean meat such as fish, roasted chicken breast and other seafood. Lean meat is rich in protein, and not very high on “bad cholesterol” (LDL) like the red meat is. Also, protein take more calories to digest and keep you fuller for a longer time.

• Eggs: Include eggs in your breakfast as they are good source of proteins and they help in breaking down fat.

• Soups and salads: Salads made up of fresh vegetables like beet root, cucumber, lettuce and carrots provide you with good nutrients and are also low in calories. Avoid adding any dressings in salads as they may contain high fattening agents. Freshly made soups and salads are good source of fiber that helps in keeping the digestive system healthy and highly nourished.

• Fiber: Another best food for weight loss is fiber. Fiber rich food like oats, whole grains, fruits and vegetables are low calorie foods, which keeps your hunger satisfied for a longer time. They are extremely important in digestion. But without water, they can make you feel constipated. So keep you body hydrated with water all the time, especially if your diet contains fiber.

• Thermogenic foods: You should include thermogenic food (foods that burn fat) such as garlic, and cinnamon in your diet; these work by increasing the metabolism of your body. Thereby burning extra calories. Several spices are highly thermogenic too. So try to add in some spices in you food or tea.

• Water: Majority of your body is made up of water. Every little function requires water. Absence of water can even make you gain weight. Also without water, your workout routine would not be as effective as it should be.

What Is the Best Food Processor

If you are considering getting a food processor it is important to learn what manufacturer makes the best product. There are many different things to consider. Each is just as important as the next. The best food processor will be able to adequately process any food you want. Most people seem to think that the Cuisinart is the best. Is it? Read below and find out.

Many people want a food processor in order to save themselves time in the kitchen. This is perfectly doable with most items you will see on the market. However, there are subtle differences. If you do not know what to look for you can end up getting an inferior brand of food processor.

The best food processor is one that can adequately handle all of the important tasks in your kitchen. This means that it can handle all of the vegetables, meats, fruit, or baking needs. Some people end up getting a cheap product and see that what it is incapable of doing is quite a lot.

The reason that the Cuisinart is the best food processor is that it is capable of handling all of the food preparation. No matter how large a task you have, the Cuisinart is going to be able to chop, dice, puree, or otherwise process the food. The reason that the Cuisinart is such a fantastic kitchen appliance is that it is well made, functions well, and operates smoothly. All you have to do is take a look at some of the amazing reviews online and you will see that the clear choice is Cuisinart.

Some people might say that it is too expensive and they would rather choose a cheaper model. This is perfectly acceptable as long as you are not planning on doing heavy duty kitchen work. If you want to have a kitchen appliance that will stand up and not break then you are best served by going ahead and getting a well known brand.

Another thing that many people do not take into consideration is how the food processor is designed in regards to preventing spills. There are many products that are not made with a tight seal. This can cause a big mess when you are processing a soup, or any other liquid based item. The pressure caused when you are processing something causes it to spin around the interior of the container. If the seal is not tight then you will have a spill.

The Best Foods to Eat When You’re Pregnant

Eating a healthy diet when pregnant will mean a healthy you after your little tot arrives. Knowing what to eat can be difficult, and with so many companies trying to get you to eat there foods, not only can it be confusing, but also expensive too. Let me show you the best foods to eat when pregnant, so that you can be in the best shape possible to deal with the workload that comes when your baby is born.

During the 9 months of pregnancy your body goes through so many changes, that eating healthy food at the right times can become a bit of a strain. I know what that’s like, and I did struggle with my first-born, but with my second born, I was much more prepared for what was in store. I would like to run through a couple of the best foods to eat when pregnant, know what foods to eat, and which ones you should be avoiding.

The first trimester of birth can make your stomach turn at the sight of many foods, but then on the other hand, many women don’t ever feel like this, and never suffer from sickness at all. The first few months are important for the growth of your baby, so eating the right foods is vital. It is now time to kick those bad eating habits and to start eating a balanced diet that has all the vitamins and nutrients your baby needs to grow healthy.

If you suffer from sickness early on however, you will probably need something to calm your stomach, and I always reached for the tea. Tea is something that can help settle your stomach, with chamomile being one of the best ones. You can also eat soup, which is not something heavy, and chicken soup was a savior for me throughout the whole of my pregnancy. It is very easy to make, is healthy and also full of nutrients.

If you are looking for some energy boosting foods to help you get on your feet, then it’s time to reach for the fruit. Fruit is one of the best energy foods you can eat, whether you are pregnant or not. The mid afternoons were the time of day I started to feel tired, so fruit was always on hand to get me going again. You can also make your own fruit juice too, but avoid pre-made juices as they may contain added sugar.

The middle and end trimesters of pregnancy are when food can be something of a necessity, and many women cannot eat enough. The problem with bigger meals is it can take all the energy out of you, so eating less food more often is helpful, and it worked for me.

Best Foods For Nourishing Your Body

Nourishing Foods an Overview
You do not require complicated foods or cleansing pills to nourish and balance your body. The healthiest nourishing foods are the best foods free from additives and processing which diminishes their vitamin content while at the same time adding trans fat, sodium, syrups, sugar or saturated fat. Always consume a diet consisting of varied foods as well as food groups for essential antioxidants, dietary fiber, minerals and vitamins.

Best Healthy Foods for Your Body
Foods have always been meant for consuming in their original state neither refined nor stripped of their freshness and peel.Following is a list of the best healthy foods for your body which apart from packing a nutritive punch also contains healing effects that helps to keep a check right from your cholesterol to your cancer.

Apart from these nourishing foods oxygen, water, sunlight, physical activity and above all inspiration are the best means of nourishing your body.

    1. Kale this plant is well recognized for its medicinal properties. It contains a high percentage of sulforaphane, an antioxidant nutrient which helps to fight every type of nutrition related disorders ranging from the prostate, abdomen, breast and skin. It also contains Indole which helps to fight cervical and colon cancer. With respect to its anti oxidating properties, it has boatloads more compared to broccoli or spinach. A small portion of Kale in your daily diet will help to nourish your body. A portion of this hidden treasure in your salad will work wonders as it will give you twelve times more of vitamin K than you require and two times more of vitamin A. The outer leaves of cabbage too contains the most nutrient elements.
    1. Kiwi Next in the list is Kiwi, a small fuzzy fruit which is recognized all over as one of the best natural health remedies. This fruit contains two times more Vitamin C compared to oranges and also contains phytonutrients and many other vitamins. This fruit helps to fight against coronary illness, stroke, lung sickness and cancer. It also acts as an effective natural blood thinner.
    1. Cherry juice in traditional Chinese medicine helps to battle gout, osseous rheumatism and anemia. The great benefits of cherries is that its anthocyanins properties helps in fighting bowel cancer and its anti inflammatory properties help to heal the body anywhere there is soreness.
    1. Guava this tropical fruit contains more antioxidant lycopene compared to any other source. It is naturally accessible to the intestines. Guava juice is one of the best natural health remedies for liver healing.
  1. Beans this vegetable helps to heal the colon as well as protect against diabetes. It contains more anti oxidant properties compared to meat, grain or fruit. Beans also help to stop carcinogenic cells from further spreading.

What Are The Best Foods For Weight

It can be very confusing when looking for the best foods for weight loss as there is a lot of conflicting information out there. When you’re trying to lose some excess fat, it can often show most primarily on your stomach. This is the unhealthiest place to store fat, but is unfortunately belly fat can be very stubborn to remove. What you eat is very obviously very important in any weight loss program. So what are the best fat burning foods?

Best Foods For Weight Loss.

Brussels sprouts, cabbage and cauliflower are some of the best foods for weight loss. These cruciferous vegetables contain nutrients that help counteract elements that trigger the body to deposit fat in the stomach area. These vegetables can help you fight stomach fat simply by satisfying your hunger so that you avoid high-calorie foods.

Cruciferous vegetables contain important amounts of macro-nutrients including fiber, protein, and omega-3s. They supply built-in nourishment for a broad variety of nutritional groups, making them one of the best foods for a diet.

It is important that you eat foods with plenty of fibre. This includes whole grain bread and pastas as well as fruits and vegetables. These foods help you to get the nutrients you need and they also help you to digest food properly. Many people feel bloated because they’re not eliminating waste properly. When you eat a lot of fiber, you help to shrink your waistline.

The Search For The Best Weight Loss Foods.

Protein is referred to as the foundation of the body system. Without it, you will experience problems like exhaustion, sleeping difficulties, and weakness. When it comes to protein, the best foods for weight loss are fish and other seafood, not red meat. The mono-unsaturated fat in seafood can help you to eliminate cholesterol and shrink belly fat. Beans and poultry also provide your body with the protein it needs to stay healthy. They provide very satisfying meals which means that you are less inclined to over eat as your appetite is satisfied.

As part of your healthy eating diet, you’ll also need to drink plenty of water and cut back on your salt intake. Too much salt and dehydration can lead to you becoming bloated. Often, bloating can make your abdominal area feel even larger along with the stomach fat you may have. You’ll also be able to cleanse fat out of your system when you consistently drink water and continue to keep your cells hydrated.

Finally, some of the best foods for weight loss actually take more calories to burn so eating more of them will help you to burn more fat. These include peppers (cayenne, jalapeno, and habanero), berries, organic eggs and saturated fats like olive and coconut oil.

Take Action Against Diabetes With The Help Of These Best Foods

The food you eat is one of the things that can get you into trouble with diabetes. If you are pre-diabetic or have diabetes, one of the ways to cure, control or prevent diabetes is to focus on foods that can help cure or reduce your risk of developing this chronic condition. It may seem like a monumental task to try to change your eating habits because let’s face it, many bad foods are quite delicious. Despite this, you can make a change. Some of the best foods for diabetics are delicious too.

Before considering the best foods for diabetics, you need to consider what type of diabetes you have as well as what goals you are aiming for when making dietary changes.

Type I diabetes is not preventable and cannot be cured and requires daily insulin injections. Using diet to control type 1 diabetes is done in order to ensure that complications both long and short term are minimized by blood glucose levels normalization with the help of diet.

Type II diabetes on the other hand can not only be prevented but in some cases can be cured or the reliance on medications or insulin injections by the patient can be significantly reduced.

Making dietary changes for type II diabetes (and increasing daily physical activity levels) is with the aim of helping with weight reduction and help the patient maintain normal body weight. While the causes of type II diabetes are varied, one significant area that increases the risk of developing type 2 diabetes is being overweight or obese.

Best Foods for Diabetics

1. Carbohydrates

The body needs carbohydrates that it turns into glucose which is the source of the energy or fuel required by the cells in the body. Carbohydrates are present in most foods except for meat, poultry and fish.

The two types of carbohydrates used by the body are derived from complex carbs (starches) such as beans, pasta, rice, etc. The second type of carbohydrates are known as simple carbohydrates which refer to sugars derived from fruits, vegetables, honey, white table sugar, etc.

If you are a diabetic, you should become well versed in carbohydrates. Diabetics should eat a diet that is higher in carbohydrates and complex carbohydrates in particular than any other type of food. Simple carbohydrates raise blood sugar levels much more quickly than complex carbohydrates (grains, beans, peas, peanuts, soybeans, potatoes, etc) which raise blood sugar levels very slowly.

Simple carbohydrates may not be entirely off limits for diabetics but this is something for you to discuss with your doctor as many “forbidden foods” such as white table sugar many not be completely off limits.

Carbohydrate counting is probably prudent for each diabetic. After a discussion with your doctor on how many carbs you need in a day, you can then decide what your daily mix of carbs will include. You may then be able to enjoy a candy bar here and there as long as you consider how much the candy bar will affect your daily allowable carbohydrate requirements in much the same way you would consider a cup of beans, cup of pasta, etc.

2. Fiber

The reason that complex carbs and whole grains are crucial for a diabetic is mainly because of the fiber content which is why refined “foods” are usually forbidden for a diabetic because they do are usually stripped of fiber and raise blood sugar levels very fast because foods are digested very quickly when they do not contain fiber.

Fiber has many health benefits including relieving constipation, reducing the risk of heart disease, lowering cholesterol, it can help with weight reduction, etc. Fiber rich foods are one of the best foods for diabetics because fiber can help to control blood sugar levels, so adopting a fiber rich diet is a must for anyone wanting to overcome or prevent diabetes.

There are two types of fiber and each of them is very important. The first type is known as soluble fiber and the second is known as insoluble fiber.

Soluble fiber

Soluble fiber which is found mainly in beans, oats, certain fruits and vegetables, etc, dissolves in water and turns into a gel in the stomach. The gummy consistency of insoluble fiber helps to slow down the digestion process. This slowing down helps to prevent spikes in blood sugar which is a very powerful role for diabetes cure or management as it helps to stabilize blood sugar levels by preventing glucose from being absorbed too quickly into the blood.

Spikes in blood sugar levels means that there will be excess amounts of glucose in the blood which the body may have trouble transferring to the various cells in the body or storing which could lead to complications and even death if very severe.

Another benefit of soluble fiber is that if you are dealing with insulin resistance which is a common feature of type 2 diabetes development, soluble fiber can help to increase the sensitivity of the body’s cells to insulin so that the insulin is able to remove more glucose from the blood and distribute it to the various cells in the body.

Insoluble fiber

Insoluble fiber does not dissolve in water and passes through the body intact and helps to speed up the movement of food through the intestines which helps prevent constipation.

The insoluble fiber that is derived mostly from whole wheat as well as certain fruits and vegetables has been linked to a lower risk of diabetes.

Various studies have shown that those who consumed fiber rich ( or complex carbohydrate rich) diets were able to achieve and maintain normal blood sugar levels by as much as 90 percent for those with type 2 diabetes and 30 percent for those with type 1 diabetes.

An important feature of a high fiber diet is to ensure that you increase your water intake. Fiber needs a significant amount of water to move through the body and do what it needs to do. Increasing your water intake will also keep you well hydrated which is important for general health and wellbeing.

Consuming more fiber is also a great way to prevent developing diabetes if you have been diagnosed as being pre-diabetic.

3. Healthy fats

No two diabetic diets are ever the same. While one person with diabetes may be advised to consume less fat, another may be required to eat more fats (the healthy kind).

The amount of healthy fat content is something to discuss with your doctor but it has been discovered that some who ate less healthy fats and more carbohydrates may have unwittingly increased the levels of triglycerides in their bodies which has been linked to a greater risk of heart disease in diabetics. This is because fat and protein when compared to carbs, do not raise blood sugar levels quite as fast as the latter and this helps to reduce the levels of triglycerides.

If this is a risk for you, increasing your intake of healthy fats such as olive oil will not only lower blood sugar levels but will also reduce your heart disease risk. Healthy fats like those found in olive oil, avocados and various nuts, are also loaded with antioxidants which are also important for diabetes management as discussed below.

4. Vitamins and minerals

There are many complications that can arise from diabetes that can affect the nerves, eyes, blood vessels, etc, and certain vitamins can help promote healthier eyes, blood vessels, nerves, etc.

Foods containing vitamins C and E as well as the mineral zinc are some of the best foods for diabetics as these vitamins and minerals are known as antioxidants which help to prevent free radical damage to the cells in the body. Damage to the cells from free radicals can increase the risk of developing diabetes related complication such as nerve damage and heart disease. Antioxidants help to protect the cells from free radicals.

Many diabetics have also been found to be deficient in the mineral magnesium and this deficiency can increase the risk of diabetes related eye problems as well as heart disease. Magnesium deficiency has been linked to retina damage so increasing your intake of magnesium can help protect your eyes and your heart from any complications.

Chromium is another mineral that many people with diabetes are deficient in. Chromium is important because it can help the body better manage blood sugar levels. This mineral is found in broccoli, fortified breakfast cereals, grapefruit, etc.

Vitamins and mineral deficiencies are a common issue with people with diabetes so if you are not getting enough of these nutrients from your diet, a good supplement may work.