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Details about Diabetes

Details about Diabetes

by shaniulalam

What Is Diabetes?

People who aware of health want to know “diabetes meaning” or “Diabetes definition” or “Is diabetes a disease”.

Diabetes is a condition in which blood glucose, also called blood sugar levels is to increase. This is the reason behind that the glucose in the blood isn’t getting transported into the cells. Blood glucose is the main source of healthy energy, and it’s coming from the food you eat. Insulin is a hormone made by the “Pancreas” that helps glucose from food get into your cells to be used for energy and regulates blood sugar. When the glucose goes from the blood into the cells, it can be converted to energy when required.

Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin (insulin is Hormone which regulates the storage of glycogen in the liver and accelerates oxidation of sugar in cells.) or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. Hyperglycaemia, or raised blood sugar, is a regular impact of uncontrolled this disease and after some time leads to serious damage to significant systems parts of our body, particularly the nerves and veins. Diabetes has some side effects.

Some people confused with diabetes and diabetic. Those both words are the same. Diabetes is a noun that means a polygenic disease characterized by abnormally high glucose levels in the blood. And the word diabetic is an adjective.

What is diabetes mellitus?

Some people search to know about the diabetes mellitus definition. Diabetes mellitus caused by a relative or absolute deficiency of insulin and characterized by polyuria. With the early onset of acute diabetes mellitus; Characterized by polyuria and excessive thirst and increased appetite and weight loss and episodic ketoacidosis. Diet and insulin injections are required to control this kind of disease. The mild form of diabetes Mellitus that grows continuously in grownups. This can be accelerated by obesity or extreme pressure or menopause or different factors. It can normally be controlled by diet and hypoglycemic operators without injections of insulin.

Diabetes ketoacidosis:

Ketoacidosis happens principally in diabetes mellitus.

Diabetes insipidus:

Insipidus is a very uncommon form of diabetes resulting from a deficiency of vasopressin (the pituitary hormone that regulates the kidneys). Insipidus characterized by the constant discharge of a lot of large amounts of pale dilute urine which consequence about lack of hydration and extreme thirst. This rare form of diabetes caused by a failure of the kidney to respond to normal levels of vasopressin.

At present:

Approximately 463 million adults (20-79 years) were living with this disease; by 2045 this will rise to 700 million. In the United States 34.2 million just over 1 in 10—have diabetes and 88 million adults—approximately 1 in 3— have prediabetes.

The proportion of people with diabetes type 2 is increasing in most countries (79% of adults with diabetes were living in low and middle-income countries.

1/5 of the people who are above 65 years old have diabetes, and 1/2 (232 million) people with diabetes were undiagnosed, and more than 4.2 million people deaths caused by diabetes.

More than 1.1 million children and adolescents are living with type 1 diabetes and more than 20 million live births (1 in 6 live births) are affected by diabetes during pregnancy and also 374 million people are at increased risk of developing type 2 diabetes.

Types of Diabetes (diabetes types):

Basically, there are mainly 3 types of diabetes. They are –

a. Type 1,

b. Type 2,

c. Gestational diabetes.

Some rare cases:

d. Prediabetes

What diabetes type 1 (Type 1 Diabetes)? –

Around 10% of all diabetes patients who have type 1 diabetes.

Diabetes type 1 can develop at any age but occurs most frequently in children and adolescents. When you have diabetes type 1, your body produces very little or no insulin, which means that you need daily insulin (diabetes insulin) injections to maintain blood glucose levels under control.

Diabetes type 1 can affect people at any age, but usually develops in children or young adults. People with diabetes type 1 need daily injections of insulin to control their blood glucose levels. If people with diabetes type 1 do not have access to insulin, they will die.

What diabetes type 2 (Type 2 Diabetes)? –

Around 90% of all people with diabetes have type 2 diabetes.

Diabetes type 2 is most commonly diagnosed in older adults, but is increasingly seen in children, adolescents, and younger adults due to rising levels of obesity, physical inactivity, and poor diabetes diet plan.

It is basically characterized by insulin resistance, where the body does not fully respond to insulin. The reason is insulin cannot work properly, blood glucose levels keep rising, releasing more insulin. For some people with type 2 diabetes, this can eventually exhaust the pancreas, resulting in the body producing less and less insulin, causing even higher blood sugar levels (hyperglycemia).

The cornerstone of type 2 diabetes management is a healthy diabetes diet plan, increased physical activity, and maintaining healthy body weight. Medication and insulin are often given to control blood glucose levels.

Gestational Diabetes (also known as Diabetes type 3) –

Gestational diabetes can be a scary diagnosis, but like other forms of this disease, it’s one that you can manage. It doesn’t mean that you had diabetes before you conceived or that you will have this disease after you give birth. This means that by working with your doctor you can get a healthy pregnancy and a healthy baby. Whatever it is, know that you have all the support you need to be the best for both you and your baby.

Specifically, we don’t know the reason for gestational diabetes, but we know that you are not alone. It happens to millions of women. We know that the placenta supports the baby as it grows. Sometimes, these hormones also block the action of the mother’s insulin in her body, and it causes a problem called insulin resistance. This insulin resistance makes it more difficult for the mother’s body to use insulin. And this means that she may need up to three times as much insulin to (diabetes insulin) compensate.

Prediabetes –

When blood sugar is usually in the range of 100 – 125 milligrams per deciliter (mg/dL), doctors refer to it as prediabetes or borderline diabetes. Normal blood sugar levels sit between 70 and 99 mg/dL, whereas a person with this disease will have a fasting blood sugar higher than 126 mg/dL.

The prediabetes level means that blood glucose is higher than usual, but not so high as to constitute this disease. People with prediabetes are, however, at risk of developing diabetes type 2, although they do not usually experience the symptoms of full diabetes.

Diabetes symptoms:

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Generally, Diabetes symptoms are caused by rising blood sugar. People who confused about the terms “diabetes warning signs” or “diabetes early symptoms” or “diabetes symptoms”, we just want to tell them that those terms are the same. We mention below diabetes symptoms with diabetes types.

Type 1 Symptoms –

Most common symptoms of type 1 diabetes:

– Extreme hunger.

– Abnormal thirst and dry mouth.

– Unintentional (diabetes) weight loss.

– Frequent urination.

– Lack of energy, tiredness.

– Blurry vision.

– Bedwetting.

Type 2 Symptoms –

Most common symptoms of type 2 diabetes:

– Excessive thirst and dry mouth.

– Increased hunger.

– Frequent urination.

– Slow-healing wounds.

– Blurry vision.

– Lack of energy, tiredness.

– Recurrent infections in the skin.

– Tingling or numbness in hands and feet.

Gestational Diabetes –

Most of the cases of gestational diabetes, don’t have any symptoms. This condition is most often detected during a regular blood sugar test or oral glucose tolerance test that is usually performed between the 25th and 30th week of pregnancy.

Diabetes Diagnose:

Diabetes test is usually done first thing in the morning before breakfast. There are several ways to diagnose diabetes. Each way usually needs to be repeated on a second day for a diabetes check. If anyone really wants to know “how diabetes is diagnosed”. Check below to know some ways of diabetes diagnosis:

A1C –

The A1C test quantifies the normal glucose level of your body for the previous 2 to 3 months. The advantages of being diagnosed this way are that you don’t need to quick or drink anything.

Diabetes is diagnosed at an A1C of equal to 6.5% or greater than it.

Fasting Plasma Glucose (FPG) –

Diabetes checks your fasting (Fasting means after not having anything to eat or drink except water for at least 8 hours before the test) blood sugar levels. This test is usually done before your first meal of a day.

Diabetes is diagnosed at fasting blood sugar of equal to one hundred twenty-six mg/dl or more than that.

Oral Glucose Tolerance Test (also called the OGTT) –

The OGTT is a two-hour test that (diabetes) checks your blood sugar levels before and 2 hours after you drink a special sweet drink. OGTT tells how your body processes sugar.

Diabetes is diagnosed with a blood sugar of equal to 200 mg/dl or greater than that.

Random (also called Casual) Plasma Glucose Test –

Random Plasma Glucose Test is a blood check whenever of the day when you have serious diabetes symptoms.

Diabetes is diagnosed at a blood sugar of greater than or equal to 200 mg/dl.

Diabetes causes (or diabetes reason):
Is diabetes genetic disease?

Yes (Approximately). This disease causes depending on your genes, family history, ethnicity, health, and environmental factors. There is no common diabetes because that fits every type of diabetes as the causes of diabetes depending on the individual and the type.

Type 1 Diabetes –

Diabetes type 1 is caused by the immune system destroying the cells in the pancreas that make insulin. This diabetes causes by leaving the body without enough insulin to function normally.

This is called an immune system (autoimmune) response or immune system cause because the body is assaulting itself. There are no specific causes of this disease, but the following triggers may be involved:

• Viral or bacterial infection.

• Chemical toxins within the food.

• Unidentified component causing an autoimmune reaction.

Type 2 Diabetes –

Diabetes type 2 causes are usually multifactorial – more than one diabetes cause is involved. Often, the most overwhelming factor is a family history of diabetes type 2.

There are a variety of risk factors for diabetes type 2, any or all of which increase the chances of developing the condition. These include:

• Obesity.

• Living a sedentary lifestyle.

• Increasing age.

• Bad diabetes diet plan.

• Pregnancy or illness can be risk factors.

Gestational Diabetes –

The causes of this disease in pregnancy, also known as gestational diabetes remain unknown. However, there are a number of risk factors that increase the chances of developing this condition:

• Family history of gestational diabetes.

• Overweight.

• Suffer from polycystic ovary syndrome.

• Have had a baby larger than usual (weight over 9lb).

Gestational diabetes causes may also be related to ethnicity – some ethnic groups have a higher risk of gestational diabetes.

Other Diabetes Cause –

There are a variety of other potential causes of this disease. These include the following:

*Pancreatitis or pancreatectomy as a cause of this disease – Pancreatitis is known to increase the risk of developing this disease, as is a pancreatectomy.

*Polycystic Ovary Syndrome (PCOS) – One of the root causes of PCOS is obesity-linked insulin resistance, which may also increase the risk of pre-diabetes and type 2 diabetes.

*Cushing’s syndrome – This syndrome increases the production of the cortisol hormone, which serves to increased blood glucose levels An overabundance of cortisol can cause diabetes.

*Glucagonoma – Patients with glucagonoma may experience this disease because of a lack of equilibrium between levels of insulin production and glucagon production.

Risk Factors of Diabetes:

Risk factors for this disease depend on the type of diabetes.

Type 1 Diabetes –

Although the exact cause of diabetes type 1 is unknown, factors that may signal an increased risk include:

• Family history – Your risk increases if a parent or sibling has diabetes type 1.

• Environmental factors – Circumstances such as exposure to a viral illness likely play some role in diabetes type 1.

• Presence of damaging immune system cells (autoantibodies) – Sometimes the presence of diabetic autoantibodies in family members with type 1 diabetes is tested. If you have these autoantibodies, you have an increased risk of developing diabetes type 1.

• Geography – Certain countries, such as Finland and Sweden, have higher rates of diabetes type 1.

Type 2 Diabetes or Pre-diabetes –

Researchers do not fully understand how pre-diabetes and type 2 diabetes increases and others do not. It’s clear that some factors increase the risk, however, including:

• Weight – The more fatty tissue a person has in their body, the more resistant your cells become to insulin.

• Physical inactivity – The more movement your body makes, the better your body will be. Physical activity helps you use up glucose as energy, makes your cells more sensitive to insulin, and control your weight. So it can say overall diabetes control if you maintain it.

• Family history – Your risk increases if a parent or sibling has diabetes type 2.

• Other – This may be because of less exercise, gain weight as you age, and lose muscle mass.

Gestational Diabetes –

Gestational diabetes attracts any pregnant woman, but some women have a slightly higher risk. Risk factors for gestational diabetes include:

• Age – 25 or older

• Family or personal history – Your risk will increase if you have prediabetes — a precursor to type 2 diabetes — or if a close family member, such as a parent or sibling, has type 2 diabetes. Any woman also at greater risk who had gestational diabetes during a previous pregnancy, if she delivered a very large baby or if an unexplained stillbirth.

• Weight – overweight before pregnancy.

• Other – For reasons that aren’t clear.

Best 10 Ways to Prevent Diabetes in 21 Days:

1- Diabetes exercise: A study that had people aim for 10,000 steps a day and at least 2 1/2 hours of moderate exercise a week along with cutting 500-750 calories a day and following specific insulin and medication routine saw more than half of them reach near-normal blood sugar without medication. Even some people were able to keep these levels long-term.

2- Diabetes diet plan: A study showed that eating very few calories (500-600) 2 days a week and a normal diet the other days helped people with diabetes type 2 lose weight and as much as possible lower blood sugar levels by 1000-1500 calories daily.

3- Foods (diabetes best food) to consume: Its very amount to take the right amount of nutrition when you cut down your calories. You need to maintain a balance of electrolytes (lime in water), fibers (watermelon, papaya, pineapple, apple), and protein. It’s okay to indulge in a cheat diet once a week, but small portions only.

4- Apple Cider Vinegar: The primary compound in ACV is acetic acid and is believed to be responsible for many of its health benefits. There are many evidence-based approaches to using ACV. Eating 2 tablespoons before sleep time can diminish your early daytime fasting sugar levels. Far and away superior, 1–2 tablespoons of ACV taken with dinners can diminish the glycemic load of carbohydrate-rich food.

5- Lose weight: Health Harvard notes that losing just 5 to 7 percent of your body weight can help lower your risk of developing diabetes type 2. You should follow the rule of height per inch equal weight of 1 kg or slightly more (approximately). So, if you are overweight, you should lose weight. It might help you prevent prediabetes from increasing to full-blown diabetes type 2 or help halt the advancement of type 2 diabetes.

6- Monitoring your blood sugar: Depending on your diabetes treatment plan, you may need to check and record your blood sugar level every now and then or, if you’re on insulin, multiple times a day. Ask your doctor how often he or she wants you to have your blood sugar tested. Careful monitoring is the only way to make sure your blood sugar levels are within your target range.

7- Diabetes medications and insulin treatment: Some individuals who have diabetes type 2 can accomplish their target blood sugar levels with diet and exercise alone, but many also need this sickness medicine or insulin therapy. The decision about which diabetic medicine (diabetes drugs) are best depends on many factors, including your diabetes, blood sugar level, and any other health problems you have. Doctors can combine different classes of drugs to control your blood sugar in different ways.

8- Drink Sufficient Water: Drinking Water on an empty stomach, once you get up early morning, do drink 1-2 liters of water to push out toxins accumulated overnight.

9- Sleep Cycle: It’s very important to follow the healthy rhythm of sound sleep. It is very important to sleep for 7 hours. You should sleep early and wake up early.

10- Stress Management: Poorly managed stress can make blood sugar levels harder to control, says McLaughlin. Try using relaxation techniques to chase away stress. Top stress busters for diabetes include yoga, tai chi, meditation, massage, and listening to classical music.

Diabetic complications:

Long-term complications of diabetes develop gradually. Diabetes is increasing day by day due to negligence. Eventually, this disease complication may be disabling or even life-threatening. Possible diabetic complications include:

• Cardiovascular disease – this disease dramatically increases the risk of various cardiovascular problems, including coronary artery disease with chest pain (angina), heart attack, stroke, and narrowing of arteries (atherosclerosis).

• Nerve damage – According to a specialist of diabetes neuropathy – Excess sugar can injure the walls of the tiny blood vessels (capillaries) that nourish your nerves, especially in your legs. This can cause tingling, numbness, burning, or pain that normally starts at the tips of the toes or fingers and slowly spreads upward.

• Kidney damage (nephropathy) – This disease can damage this delicate filtering system which filters your blood. Extreme damage can lead to kidney failure or irreversible end-stage kidney damage. This is a very bad situation for people, which may require dialysis or a kidney transplant.

• Eye damage (retinopathy) – This disease can damage the blood vessels of the retina (diabetic retinopathy), potentially leading to blindness. This disease also increases the risk of other serious vision conditions, such as cataracts and glaucoma.

• Foot damage – Foot can be damaged from this disease. This infection may ultimately require a toe, foot, or leg amputation.

• Skin conditions – This disease may leave you more susceptible to skin problems, including bacterial and fungal infections.

• Hearing impairment – Hearing problems are more common in diabetes patients.

• Alzheimer’s disease – diabetes type 2 may increase the risk of dementia, such as Alzheimer’s disease. The lower your blood sugar control, the greater your risk. There are some theories that these disorders may be linked to, but none have been proven yet.

• Depression – Depression symptoms are common in people with type 1 and diabetes type 2. Depression can affect diabetes management.

Diabetes guidelines (Daily Routine for Diabetes Patients):

• Glucose monitoring and recording.

• Insulin injection and oral agent administration.

• Know the signs and symptoms of hypo and hyperglycemia.

• Walk 1/2 hour daily.

• Eat lots of diabetes vegetables and diabetes fruits (vegetables or fruits are good for diabetes) every day.

• Drink 4-5 liters of water in a day.

• Take your diabetic medicine (diabetes drugs) on time.

• Meal planning, exercise, and other daily activities.

• Reduce fatty meals.

• Skincare and foot care.

• Carry first acting glucose at all times.

• You should sleep at the same time every day.

• Should to take a good breakfast and afternoon (we can call it diabetes snacks)

• Diabetes and alcohol are enemies of each other. So don’t drink alcohol to relax.

Diabetes treatment:

Many people’s questions is “can diabetes be cured?” or search to know “diabetes curing” or “is diabetes curable”. Please read it and maintain properly for increasing your own knowledge about diabetes treatment and follow diabetes specialist or diabetes doctor’s suggestions.

Type 1 Diabetes –

Type 1 diabetes is treated by taking insulin injections or using an insulin pump or other device. This source of insulin carries glucose to the body’s cells. The challenge of taking insulin is that it’s tough to know precisely how much insulin to take. The amount is based on many factors, including:

• Diabetes best foods (some good & healthy food for diabetes, such as diabetes biscuit, diabetes fruits, diabetic tea). You should make a diabetes food chart or list.

• Diabetes exercise (some special Exercise for diabetes).

• Stress.

• Emotions and general health.

These factors change a lot every day. Deciding how much insulin to take is a complex balancing act. Taking too much insulin does not good for your body. This is called hypoglycemia and it can be life-threatening.

On the other hand, taking too little insulin is not good for your body. This is called hyperglycemia. As mentioned above, high blood sugar levels can lead to long-term complications and can also be life-threatening.

Type 2 Diabetes –

Treatment for type 2 diabetes focuses on improving ways to better use the insulin the body already produces to normalize blood sugar levels. Treatment programs for type 2 diabetes focus on exercise, diabetic weight loss, and diet. If blood sugar levels are still high, diabetic medicine is used to help the body use its own insulin more efficiently. In some cases, insulin injections are necessary.

First with weight reduction, type 2 diabetes diet, and exercises.

Diabetes medicine (oral or injected) is prescribed when these measures fail to control the elevated blood sugars of type 2 diabetes. If other medications become ineffective treatment with insulin may be initiated.

Gestational Diabetes –

You will need to monitor your blood sugar level several times a day during pregnancy. It is seen to be worse if it is at high levels that’s why in this situation physical activity may not work.

According to the specialist of diabetes and pregnancy-

“About 10-20 percent of women with gestational diabetes will need insulin to lower their blood sugar. Insulin is safe for the growing baby.”

Common Myths Of Diabetes:

There are some myths about diabetes that are all commonly known as real information. These misrepresentations of this disease can sometimes be harmful and lead to an unfair stigma around the condition.

MYTH 1: diabetes patient can’t Eat Sugar –

This is one of the most common diabetes myths; that people with the condition have to eat and maintain a sugar-free diet plan.

Diabetes patients need to eat a diet that is balanced, which can include some sugar in moderation.

MYTH 2: diabetes type 2 Is Mild –

This myth is widely repeated and common, but of course, it isn’t true. No form of diabetes is mild.

If type 2 diabetes is poorly managed it can even lead to serious life-threatening complications.

MYTH 3: diabetes type 2 Only Affects Fat People –

Type 2 diabetes is patently untrue that type 2 diabetes only affects overweight people.

Around 20% of people with type 2 diabetes are of normal weight, or underweight.

MYTH 4: diabetes patient should Eat Only Diabetic Food –

Diabetes food is one of the most common myths of the last ten years. Diabetes food will often still affect blood glucose levels, is expensive, and may also cause adverse side effects.

Diabetes charity Diabetes UK recommends that a diabetes patient avoid diabetic food.

MYTH 5: diabetes patient Go Blind And Lose Their Legs –

Diabetes is a leading cause of blindness and also causes many amputations each year.

In most cases, blindness and amputation are therefore preventable. If most patients with diabetes check every year diabetic they can avoid blindness and disability.

MYTH 6: diabetes patient Are Dangerous Drivers –

This myth is based around an inaccurate generalization. The main danger of driving for diabetes patients is if hypoglycemia occurs.

However, hypoglycemia is a preventable state and the vast majority of diabetes patients at risk of hypos exercise care to avoid hypos taking place whilst driving.

MYTH 7: Diabetes Patient Shouldn’t Play Sport –

Experts have proven that this is a false theory. People with diabetes should take part in an exercise to maintain a healthy lifestyle.

There are some factors worth considering before partaking in sport, but there is no reason why a diabetes patient can’t participate in most cases.

MYTH 8: Diabetes Patient Can’t Do Many Jobs –

Having diabetes won’t stop you from having a job and with the improvements that have been made in the diabetes treatment, the number of jobs that people with diabetes are ineligible for is now very small.

It’s worth noting that diabetes patient that cannot work, for individual sight or mobility reasons, may be entitled to specific benefits.

MYTH 9: diabetes patient Are More Likely To Be ILL –

Diabetes patients are not more likely to have colds or other illnesses. The significance of illness for diabetes patients is that it can make the management of blood glucose levels more difficult which can increase the severity of an illness or infection. Prevention of illness is important and therefore flu jabs are recommended and free.

MYTH 10: Diabetes Is Contagious –

Something of a classic playground myth, this disease cannot be caught off someone else. Diabetes is categorized as being a non-communicable illness, meaning it cannot be passed on by sneezing, through touch, nor via blood or any other person to person means.

The only way in which this disease can be passed on is from parents to their own children, but even this is only a genetic likelihood of diabetes and not the condition itself.

When To Call Your Doctor

If you’re older than 45 or have other risks for this disease, it’s very important to get tested. You can avoid nerve damage, heart problems, and other complications when you first realize the condition. You can follow some rules when you should call your doctor:

• When you feel your stomach is sick or physically weak or you are very thirsty.

• Frequent urination, especially at night.

• Have a bad bellyache.

• Diabetes weight loss and loss of muscle bulk.

• Breathing more deeply and faster than normal.

• Take a deep breath that smells like nail polish remover.

• Cuts or wounds that heal slowly.

Diabetes During Pregnancy:

Whether you are trying to conceive or already pregnant, treating this disease during pregnancy is key to the health of both you and your baby.

• Take time to build your health care team and devise a care plan to manage your blood (diabetes) glucose levels. Visit or contact your doctor or physician is essential in managing blood glucose levels and observing your health.

• Talk to your health care provider, or dietitian, to develop a healthy meal plan. Prioritizing proper nutrition helps to control blood sugar both before and after conception.

• Tell your doctor about any current diabetes medicine you are taking for this disease, or any other health conditions so you can take what is safest during your pregnancy.

• Make appointments with the appropriate high-risk specialists. Experts may include a perinatologist who treats women with high-chance pregnancies and an endocrinologist who treats ladies with this disease and other physical conditions.

• Stay physically active. You will have to be the best physical condition during your pregnancy.

Using Insulin (diabetes insulin):

People with type 1 diabetes and some people with diabetes type 2 may need to inject or inhale insulin to keep their blood sugar levels from becoming too high.

Different types of insulin are available such as fast, regular, intermediate, and long-acting insulin.

Different people use different insulin according to their needs. Some use a long-acting insulin injection and some use short-acting insulin injection to check their blood glucose levels using a fingerstick. A portable machine called a glucometer is used to check blood sugar levels. A person with diabetes type 1 will then use the reading of their blood sugar level to determine how much insulin they need. Self-monitoring is the main way an individual can find out their glucose levels. Assuming the level from any physical indications that happen might be risky except if a person presumes incredibly low glucose and thinks they need a rapid dose of glucose.

List of Diabetic Foods

This list is especially for those who think that it is forbidden to eat everything if you have diabetes. Not only this list of food, with the help of your doctor’s advice you can eat a lot more. This list is just a sample only.

Fruit & Vegetables-
Green peas
Sweet potato
Nuts and seeds
Salad greens
Green beans
Brussel sprouts
Black beans
White beans
Kidney beans
Pinto beans
All berries
Grape fruit
Chia Seeds
Green beans
Leafy Greens

Whole grains-
Extra-Virgin Olive Oil
Wheat or pea pasta
Japanese (Shirataki) Noodles
Three grams of fiber per  bread slice
Wild rice
Wheat flour
Whole wheat flour
Whole oats/oatmeal
Corn/corn meal
Brown rice
Whole-grain rye
Whole-grain barley
Wild rice
Buckwheat/buckwheat flour
Bulgur (cracked wheat)

Other helpful food-
Greek Yogurt
Apple Cider Vinegar

Ice tea or hot tea, without sugar or similar substance
Coffee,  without sugar or similar substance
low-fat milk or skim milk
Plant-based milk, without sugar or similar substance  
Carbonated water

Beans and lentils
Fish and seafood
Eggs and cheese
Chicken, turkey, and duck without skin
Fatty Fish
Buffalo meat, rabbit and deer venison skinless meat, boneless chicken breasts
Salmon fish, sardines fish, tuna fish, and other fatty fishes
White fish fillets
Skinless turkey breast
Tofu and tempeh
Lean or extra lean cuts of beef, lamb, and pork  Such as Sirloin, Rump roast, Round, T-bone steak, Chuck, and tenderloin

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