What Is Diabetes?
Even though diabetes is a prevalent disease, many health-conscious people want to know “diabetes meaning” or “Diabetes symptoms,” “Is diabetes a disease,” or “about diabetes treatment”.
Diabetes is a condition in which blood glucose, also called blood sugar levels, is increased. This is why the blood glucose is not getting transported into the cells. Blood glucose is the primary source of healthy energy and comes from the food you eat. The function of the Pancreas is to create Insulin hormone that helps glucose from the food enter your cells to be used for energy and manage glucose. Finally, the glucose goes from the blood into the cells and can be converted to energy when required.
The mild form of diabetes Mellitus grows continuously in grownups.
Diabetes is a chronic infection that happens either when the Pancreas doesn’t create sufficient insulin (insulin is a hormone that directs the capacity of glycogen in the liver and speeds up oxidation of sugar in cells) or when the body can’t adequately use the insulin it produces. Insulin is a chemical that directs glucose. Hyperglycaemia, or raised glucose, is a common effect of uncontrolled this disease and, after some time, prompts genuine harm to significant systems parts of our body. Particularly the nerves and veins. Diabetes symptoms have many side effects, and diabetes treatment is lifelong.
Diabetes and diabetic are two confusing words. Both words are the same. Diabetes is a polygenic infection portrayed by strangely high glucose levels in the blood. And the word diabetic is an adjective.
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What Is Diabetes Mellitus?
Some people search to know about diabetes mellitus definition. Diabetes mellitus is brought about by a family or an absolute shortage of insulin and is classified as polyuria. The beginning stage of acute diabetes mellitus; Characterized by polyuria and over-the-top thirst, expanded hunger and weight reduction and verbose ketoacidosis. Diet and insulin injections are required to control this kind of disease. The mild form of diabetes Mellitus grows continuously in grown-ups. This can be accelerated by obesity or extreme pressure or menopause, or different factors. There is no specific diabetes treatment, but it can usually be controlled by diet and hypoglycemic operators without insulin injections.
Diabetes ketoacidosis:
Ketoacidosis happens principally in diabetes mellitus.
Diabetes Insipidus:
Insipidus is a very uncommon form of diabetes resulting from vasopressin deficiency (the pituitary hormone that regulates the kidneys). Insipidus is characterized by the constant discharge of large amounts of pale dilute urine resulting from a lack of hydration and extreme thirst. This rare form of diabetes is caused by a failure of the kidney to respond to normal levels of vasopressin.
At present:
Around 463 million grown-ups (20-79 years) were living with diabetes; by 2045, this will ascend to 700 million. In the United States, 34.2 million a little more than 1 of every 10—have diabetes and 88 million grown-ups—around 1 out of 3—have prediabetes.
The extent of people with type 2 diabetes is expanding in many nations (79% of grown-ups with diabetes were living in low and middle-income countries).
Across the globe, 20% of people who are 65 or more years old have diabetes or diabetes symptoms or have diabetes treatment.
Around 1.1 million children and teenagers are living with type 1 diabetes, and approximately 20 million live births (one in every six live births) have diabetes. It is affected during pregnancy, and 374 million people are at an expanded danger of creating type 2 diabetes.
Types of Diabetes (diabetes types):
There are mainly three 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 have type 1 diabetes.
Diabetes type 1 can affect at any stage in life however happens repeatedly in children and teenagers. The point when you have type 1 diabetes, your body, creates very little or no insulin, which means that you need daily insulin infusions. It will keep up with blood glucose levels taken care of as diabetes treatment.
Diabetes type 1 can affect people at any age but typically occurs in children or teenagers. People with type 1 diabetes need daily insulin injections to control their blood glucose levels. If individuals with type 1 diabetes don’t get insulin, they might die.
What type 2 diabetes (Type 2 Diabetes)? –
Among all the people who have diabetes, around 90% of them have type 2 diabetes.
Diabetes type 2 is generally analyzed in grown-ups; however, it is progressively found in children, teenagers, and more youthful adults because of rising degrees of heftiness, actual inertia, and helpless diabetes diet plan.
It is fundamentally described by insulin resistance, where the body doesn’t wholly react to insulin. The explanation is insulin can’t work as expected, and blood glucose levels continue rising, delivering more insulin. For certain people with type 2 diabetes, this can ultimately deplete the Pancreas, bringing about the body creating less and less insulin, causing significantly higher glucose levels (hyperglycemia).
The key to managing type 2 diabetes is to follow a healthy diabetes diet plan and increase physical activity or exercise to maintain a healthy body weight. Medication and insulin are often given to control blood glucose levels as a diabetes treatment.
Gestational Diabetes (also known as Diabetes type 3) –
While gestational diabetes is scary, you can somehow manage or control it. It doesn’t imply that you had diabetes before you considered it or that you will have this illness after you conceive. Working with your physician can help you get a healthy pregnancy and kid. Whatever it is, realize that you have all the help you need and should be the best for you and your child.
Specifically, we don’t know the reason for gestational diabetes, but you are not alone. It happens to millions of women. We realize that the placenta upholds the child as it grows. In some cases, these hormones likewise block the activity of the mother’s insulin in her body, and it causes an issue called insulin resistance. This insulin resistance makes it harder for the mother’s body to use insulin. Furthermore, this means she might require up to threefold the amount of diabetes insulin redress.
Prediabetes –
At the point when glucose is typically in the range of 100 – 125 milligrams for every deciliter (mg/dL), physicians allude to it as prediabetes or borderline diabetes. Typical glucose levels sit somewhere between 70 and 99 mg/dL, though an individual with this sickness will have fasting glucose higher than 126 mg/dL.
The prediabetes level means that blood glucose is higher than expected, yet not high as to comprise this disease. People with prediabetes are, however, in danger of developing type 2 diabetes, even though they don’t usually experience the indications of full diabetes.
Diabetes Symptoms:
Generally, Diabetes symptoms are caused by rising blood sugar. Individuals who are confused about the terms “diabetes warning signs,” “diabetes early symptoms,” or “diabetes symptoms” 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 weight loss.
– Repeated urination.
– Lack of energy, tiredness.
– Blurry vision.
– Bedwetting.
Type 2 Symptoms –
Most common symptoms of type 2 diabetes:
– Lack of energy, tiredness.
– Increased hunger.
– Repeated urination.
– Slow-healing wounds.
– Excessive thirst and dry mouth.
– Blurry vision.
– Tingling or numbness in hands and feet.
– Recurrent infections in the skin.
Gestational Diabetes –
Most cases of gestational diabetes don’t have any symptoms. This condition is most often detected during a regular blood sugar or oral glucose tolerance test that is usually performed between the 25th and 30th week of pregnancy.
Diabetes Diagnose:
A diabetes test is usually done before breakfast. There are several ways to diagnose diabetes. Every way usually should be repeated on a subsequent day for a diabetes check. Those who want to know “how diabetes is diagnosed,” Check below to learn some ways of diabetes diagnosis:
A1C –
The A1C test quantifies the average glucose level of your body for the previous 2 to 3 months.
Diabetes is examined at an A1C of equivalent to 6.5% or greater than that.
Fasting Plasma Glucose (FPG) –
Diabetes checks your Fasting (Fasting means not having anything to eat or drink aside from water for around 8 hours before the test) glucose levels. A fasting glucose test is a test before taking breakfast.
Diabetes is measured at fasting glucose equivalent to 126 mg/dl.
Oral Glucose Tolerance Test (also called the OGTT) –
The OGTT is a 2-hour test that checks your glucose levels previously and 120 minutes after you drink any sweet drink. OGTT can identify how sugar processes in the human body.
Diabetes is determined to have glucose equivalent to 200 mg/dl or more noteworthy than that.
Random Plasma Glucose Test –
Random Plasma Glucose Test is a form of blood check at whatever point of the day when you have genuine diabetes symptoms.
Diabetes is diagnosed at a blood sugar equivalent to 200 mg/dl or more noteworthy than that.
Diabetes Causes (Diabetes Reason):
Is diabetes a genetic disease?
Yes. This disease or diabetes symptoms causes depending on your genes, health, family history, ethnicity, and environmental factors. There is no standard diabetes since that fits each type of diabetes; reasons vary from person to person and the classes.
Type 1 Diabetes –
Diabetes type 1 is brought about by the resistant system destroying the cells in the Pancreas that make insulin. This diabetes is caused by passing on the body without sufficient insulin to work typically.
This is an immune system (autoimmune) response or immune system cause since the body is assaulting itself. There are no specific causes of this disease, but the accompanying triggers might be involved:
- Viral or bacterial contamination.
- Chemical toxins within the food.
- Unknown ingredients in the human body cause an autoimmune reaction.
Type 2 Diabetes –
Diabetes type 2 causes are generally multifactorial – more than one diabetes cause is involved. Regularly, the most overpowering component is a family background of type 2 diabetes.
There is an assortment of risk factors for type 2 diabetes, and any or all of them increment the chances of raising the condition. These include:
- Overweight.
- Living a sluggish way of life.
- Increasing age.
- Evil diet plan for diabetes.
- Pregnancy or ailment can be hazard factors.
Gestational Diabetes –
The reasons for this illness in pregnancy, also called gestational diabetes, remain obscure. In any case, various danger factors increase this condition:
- Family history of gestational diabetes or diabetes symptoms.
- Overweight.
- Suffer from polycystic ovary disorder.
- I have had a child more extensive than expected (weight over 9lb).
Gestational diabetes causes may likewise be identified with nationality – some ethnic gatherings have a greater danger of gestational diabetes.
Other Diabetes Causes –
There is an assortment of other expected reasons for this illness. These incorporate the following:
- Pancreatitis or pancreatectomy as a reason for this illness – Pancreatitis is known to build the risk of raising this infection, similar to a pancreatectomy.
- Polycystic Ovary Syndrome (PCOS) – One of the main drivers of PCOS is stoutness-connected insulin resistance, which may likewise expand the danger of prediabetes and type 2 diabetes.
- Cushing’s condition – This disorder builds the creation of the cortisol hormone, which expands blood glucose levels. An excess of cortisol can cause diabetes.
- Glucagonoma – Patients with glucagonoma may encounter this illness due to an absence of balance between levels of insulin creation and glucagon creation.
Risk Factors of Diabetes:
Risk factors for this illness rely upon the kind of diabetes.
Type 1 Diabetes –
Although the specific reason for type 1 diabetes is obscure, factors that might flag an expanded danger include:
- Family history – Your danger increases if a parent or kin has type 1 diabetes.
- Environmental factors – Circumstances, for example, openness to a viral disease, probably assume some part of the world in diabetes type 1.
- Sometimes the presence of diabetic autoantibodies (harming immune system cells) in family members with type 1 diabetes, and if you have these autoantibodies, you are at risk of developing type 1 diabetes.
- Geography – Some European nations have higher paces of type 1 diabetes.
Type 2 Diabetes or Prediabetes –
Researchers do not fully understand how pre and to type 2 diabetes increases, and others do not. It’s clear that some factors increment the risk, nonetheless, including.
- Weight – The more fatty tissue an individual has in their body, the safer their cells become to insulin.
2. Physical inactivity – The more movement your body makes, the better your body will be. Physical activity helps you use up glucose as energy, make your cells more sensitive to insulin, and control your weight. So it can say overall diabetes control if you maintain it.
3. Family history – Your risk increases if a parent or sibling has type 2 diabetes.
4. Other – This may be because of less exercise, gaining weight as you age, and losing 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
2. Family or personal history – Your risk will increment if you have prediabetes — and antecedent to type 2 diabetes — or on the other hand, if a close family member, like 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 considerable baby or had an unexplained stillbirth.
3. Weight – overweight before pregnancy.
4. Other – For logic that is not clear.
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Diabetes Exercise
A review that had people focus on 10,000 steps per day and something like 2 1/2 hours of moderate exercise seven days. Alongside cutting 500-750 calories per day and following explicit insulin and drug routine, the more significant part of them reach near-normal glucose without prescription). Even some people were able to retain these levels long-term.
Diabetes Diet Plan
A review showed that eating low calories (500-600) 2 days a week and an atypical eating routine the other days assisted people with type 2 diabetes to lose weight and, as much as possible lower blood sugar levels by 1000-1500 calories as daily.
Foods (diabetes best food) To Consume
It significantly amounts to taking the proper nutrition when you cut down your calories. It would be best to balance electrolytes (lime in water), fibres (watermelon, papaya, pineapple, apple), and protein. It’s okay to indulge in a cheat diet once a week, but in small portions only.
Apple Cider Vinegar
The essential compound in ACV is acidic acid and is accepted to be responsible for many of its medical advantages. There are many proof-based approaches to using ACV. Eating two tablespoons before going to bed at night can reduce your initial daytime fasting sugar levels. By a vast margin superior, 1–2 tablespoons of ACV taken with dinners can diminish the glycemic load of carbohydrate-rich food.
Lose Weight
Health Harvard notes that losing 5 to 7 percent of your body weight can help lower your risk of developing type 2 diabetes. You should follow the rule of height per inch equal to a weight of 1 kg or slightly more. In this way, you ought to get in shape if you are overweight. It might help you prevent prediabetes from increasing to full-blown type 2 diabetes or help halt the advancement of type 2 diabetes.
Monitoring Glucose
Depending on your diabetes treatment plan, you may need to check and record your glucose levels or, if you are on insulin, more than once a day. Ask your physician how regularly he wants to have your glucose tested. Careful checking is the best way to ensure your glucose levels are within your target range.
Diabetes Medications and Insulin Treatment
Some people who have type 2 diabetes can accomplish their target blood sugar levels with diet and exercise alone, but many also need this sickness medicine or insulin therapy. The choice of diabetic medicine (diabetes drugs) best relies upon many elements, including your diabetes, blood sugar level, and other medical conditions. Doctors can combine different classes of drugs to control your blood sugar in different ways.
Drink Sufficient Water
Drinking water on an empty stomach; once you get up early in the morning, drink 1-2 litres to numb toxins accumulated overnight.
Sleep Cycle
It’s crucial to follow the healthy rhythm of sound sleep. It is essential to sleep for 7 hours. You should sleep early and wake up early.
Stress Management:
“Poorly managed stress can make blood sugar levels harder to control.”
-According to McLaughlin
Use relaxation techniques to stay away from stress. Top pressure busters for diabetes incorporate yoga, judo, massage, meditation, and listening to classical music.
Diabetic Complications:
Long-term complications of diabetes develop gradually. Diabetes is increasing day by day due to negligence. Ultimately, this disease’s complexity might be disabling or even dangerous. Possible diabetic complications include:
Cardiovascular Infection
This illness significantly expands the danger of different cardiovascular issues, incorporating coronary artery disease with chest pain (angina), respiratory failure, stroke, and narrowing of arteries (atherosclerosis).
Nerve Damage
According to an expert on diabetes neuropathy – Excess sugar can harm the wall of the tiny veins (capillaries) that sustain your nerves, particularly in your legs. This can cause shivering, burning, numbness, or pain that begins at the tips of the toes or fingers and slowly spreads upward.
Kidney Damage (Nephropathy)
This disease can damage the delicate filtering system that filters your blood. Extreme damage can prompt kidney failure or inevitable end-stage kidney harm. This is awful for people who might require dialysis or a kidney relocation.
Eye Damage (Retinopathy)
This disease can harm the retina’s veins (Diabetic Retinopathy), conceivably prompting visual impairment).
Foot Damage
Due to diabetes symptoms, your foot can be damaged. This infection may ultimately require a foot, toe, or leg removal.
Skin Conditions
This illness might leave you more helpless to skin issues, including bacterial and parasitic diseases.
Hearing Impairment
Problems in hearing are most common in diabetes patients.
Alzheimer’s Disease
Diabetes type 2 may increase the risk of dementia, such as Alzheimer’s disease. The less blood glucose control, the greater the risk. There are some theories that these disorders may be linked to, but none have been proven yet.
Depression
Depression’s side effects are usual in people with type 1 and 2 diabetes. Sadness can influence diabetes management.
Diabetes Guidelines (Daily Routine for Diabetes Patients):
- Glucose monitoring and recording.
- Insulin injection and oral agent administration.
- Know everything about hypo and hyperglycemia (especially its signs and symptoms).
- Walk 1/2 hour daily.
- Eat lots of diabetes vegetables and diabetes fruits (vegetables or fruits are good for diabetes) every day.
- Drink about 4-5 litres of water daily.
- 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.
- Sleep at the same time daily.
- Should to take a good breakfast and afternoon (we can call them diabetes snacks)
- Diabetes and alcohol are enemies of each other. So don’t drink alcohol to relax lately.
Diabetes Treatment:
Many people’s questions are “diabetes curing,” “can diabetes be cured?” or “is diabetes curable,” “curable diabetes symptoms,” or “diabetes treatment”. Please read it and maintain it properly to increase your knowledge about diabetes treatment and follow diabetes specialists or diabetes doctor’s suggestions.
Type 1 Diabetes –
Insulin injection, insulin pump, or other gadget is used for type 1 diabetes treatment. This source of insulin carries glucose to the body’s cells. The main problem with taking insulin is knowing how much to intake. The amount is based on many factors, including:
- Diabetes best foods (some good & healthy food for diabetes, such as diabetes biscuits, diabetes fruits, and diabetic tea). You should make a diabetes food chart or list.
- Diabetes exercise (some particular 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. ( Hypoglycemia ) Taking too much insulin does not good for your body and is dangerous.
On the other hand, hyperglycemia is taking too little insulin and is not suitable for your health. As referenced above, high glucose levels can prompt long-term complications and be life-threatening.
Type 2 Diabetes –
Treatment for type 2 diabetes focuses on further developing approaches to use better the insulin the body already produces to standardize glucose levels. Treatment programs for type 2 diabetes focus on exercise, diabetic weight loss, and diet. If blood sugar levels are high, diabetic medicine or insulin injections are required to help the body use its own.
Diabetes medication (both oral and injection) is prescribed when these activities fail to control the raised blood sugars of type 2 diabetes. If different medicines become incapable of diabetes, treatment with insulin might be started when you have diabetes symptoms.
Gestational Diabetes –
It would be best to screen your glucose level twice daily 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 as a gestational diabetes symptom, and extensive diabetes treatment is required.
“About 10-20 percent of women with gestational diabetes will need insulin to lower their blood sugar. Insulin is safe for the growing baby.”
– According to the specialist of diabetes and pregnancy
Common Myths Of Diabetes:
There are commonly few myths about diabetes. People believe this information is accurate, but not always. These deceptions of this disease can now and then be destructive and lead to an unreasonable stigma around the condition.
Diabetes Patient Can’t Eat Sugar –
This is possibly the most well-known diabetes myth; that person with the condition needs to eat and keep a sugar-free diet plan.
Diabetes patients need to eat a balanced diet, including some sugar for balance.
Diabetes Type 2 Is Mild –
This myth is false and repeatedly used. No form of diabetes is mild.
One should take type 2 diabetes so seriously. Ignorance of type 2 diabetes is life-threatening sometimes.
Diabetes Type 2 Only Affects Fat People –
Type 2 diabetes is wrong type 2 diabetes influences overweight people.
Around 20% of people with type 2 diabetes are of average weight or underweight.
Diabetes Symptoms Patients Should Eat Only Diabetic Food –
- Diabetes food is possibly the most common myth of the past ten years. It regularly influences blood glucose levels, is costly, and may cause harmful side effects.
2. According to Diabetes charity, Diabetes UK suggests that diabetes patients avoid diabetic food.
Diabetic Patients Go Blind And Lose Their Legs –
Diabetes is one of the leading causes of visual impairment and causes many amputations every 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.
Diabetes Patients Are Dangerous Drivers –
This myth is based on an inaccurate generalization. The main danger of driving for diabetes patients is if hypoglycemia occurs.
Nonetheless, hypoglycemia is preventable; by far, most diabetes patients are in danger of hypos; exercise care to avoid hypos while driving.
Diabetes Patient Shouldn’t Play Sports –
Experts have proven that this is a false theory.
There are a few things worth considering before participating in sports; however, there is no reason why a diabetes patient can’t participate in most cases.
Diabetes Patient Can’t Do Many Jobs –
Having diabetes will not prevent you from having a job. With the up-gradation that has been made in diabetes treatment, the quantity of jobs that people with diabetes are ineligible for is currently tiny.
Significantly, diabetes patients that can’t work for individual sight or various reasons might be qualified for specific benefits.
Diabetes Patients Are More Likely To Be Ill –
Diabetes patients are not more likely to have colds or other illnesses. Patients with diabetes find it more difficult to control their blood glucose levels, which can lead to disease or infection. Prevention of ailment is essential for diabetic patients.
Diabetes Is Contagious –
Something of a good myth; this disease can’t be gotten from another person. Diabetes is a non-communicable disease, which means it can’t be passed on by sniffling, through touch, or using blood or some other person-to-person means.
The only way this disease can be passed on is from parents to their children, but even this is only a genetic likelihood of diabetes and not the condition itself.
When To Call Your Doctor
Get tested if you are 45 plus or have a different risk for this illness. You can avoid problems like nerve damage, heart problems, diabetes symptoms 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 thirsty.
- Repeated urination, especially at night.
- Have a bad bellyache.
- Reduced weight and Reduced muscle bulk.
- More profoundly and faster breathing than average.
- Take a full breath that scents like clean nail remover.
- Cuts or wounds that heal slowly.
Diabetes During Pregnancy:
Whether you are attempting to conceive or are currently pregnant, treating this disease during pregnancy is vital to your and your newborn’s well-being.
Advice:
• Take time to build your healthcare team and devise a care plan to manage your blood glucose levels. Contacting your doctor or physician is essential in controlling blood glucose levels and observing your health.
• Talk to your medical services provider, or dietitian, to foster a healthy meal plan. Focusing on proper nutrition assists with controlling glucose both before and after conception.
• Tell your physician about any current diabetes medication you are taking for this illness or some other ailments so you can take what is most secure during your pregnancy.
• Make appointments with the proper high-high-risk specialists. Specialists treat women with high-potential pregnancies, and endocrinologists treat women with this disease and other physical conditions.
• Stay active physically. You should be in the best physical state during your pregnancy works as a diabetes treatment.
Using Diabetes Insulin:
Some people with type 1 diabetes and type 2 diabetes may need to inject insulin because their blood glucose levels are very high. Different types of insulin are available such as fast, regular, intermediate, and long-acting.
Different people use different insulin according to their needs. Some use long, short-acting insulin injections to check their blood glucose levels using a finger stick. The name of the blood sugar capping machine is Glucometer. A person with type 1 diabetes will then use the reading of their blood sugar level to determine how much insulin they need. Self-monitoring is the leading way an individual can find out their glucose levels.
List of Diabetic Foods
People sometimes think that diabetic patients should avoid eating most foods. It’s a wrong concept. In conclusion, besides 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. Start eating when you find any diabetes symptoms in your body.
Fruits & Vegetables
Strawberries, Green peas, Corn, Garlic, Parsnip, Pumpkin, Sweet potato, Plantain, Nuts and Seeds, Flaxseeds, Salad greens, Broccoli, Cauliflower, Squash, Green beans, Asparagus, Brussel sprouts, Apple, Blueberries, Orange, Grapefruit, Grapes, Peaches, Pear, Plums, Cherries,
Black beans, Lentils, White beans, Chickpeas, Kidney beans, Pinto beans, Plums, All berries, Oranges, Peaches, Tomatoes, Grapefruit, Apples, Pears, Apricots, Cherries, Chia Seeds, Asparagus, Green beans, Carrots, Cabbage, Eggplant, Cauliflower, Mushrooms, Tomatoes, Spinach, Onion, Peppers, Leafy Greens.
Whole Grains
Extra-Virgin Olive Oil, Wheat or pea pasta, Japanese (Shirataki) Noodles, Three grams of fibre per bread slice, Millet, Quinoa, Sorghum, Quinoa, Wild rice, Wheat flour, Cornmeal, Oatmeal, Millet, Amaranth,
Barley, Whole wheat flour, Whole oats/oatmeal, Whole-grain, Corn/cornmeal, Whole-grain rye, Whole-grain barley, Wild rice, Buckwheat/buckwheat flour, Triticale, Bulgur (cracked wheat).
Drinks
Ice tea or hot tea, without sugar or similar product. Coffee, without sugar or similar products, Low-fat milk, skim milk—plant-based milk, without sugar or similar products, Carbonated water.
Protein
Milk, 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, tuna, other fatty fish, White fish fillets, Skinless turkey breast, Tofu and tempeh, Tuna, Eggs, Lean or extra lean cuts of beef, lamb, and pork, Sirloin, Rump roast, Round, T-bone steak, Chuck, and Tenderloin.
Other Helpful Foods
Cinnamon, Popcorn, Brown rice, Turmeric, Greek Yogurt, Apple Cider Vinegar.
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