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Page 20 ISSUE 156 Friday 13th MAY, 2016 The Best Foods to Control DIABETES Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it’s also important to eat foods that help prevent diabetes complications like heart disease. Here are some of the best foods for diabetics, both type 1 and type 2. 1. Fatty fish Fatty fish is one of the healthiest foods on the planet. Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke . DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating. A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease. In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers 2. Leafy Greens Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs, which can raise your blood sugar levels far higher than other nutrients. Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C. In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure In addition, leafy greens are good sources of the antioxidants lutein and zeaxanthin. These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications. Bottom Line: Leafy green vegetables are rich in nutrients and antioxidants that protect your heart and eye health. 3. Cinnamon Cinnamon is a delicious spice with potent antioxidant activity. Several controlled studies have shown that cinnamon can lower blood sugar levels and improve insulin sensitivity Long-term diabetes control is typically determined by measuring hemoglobin A1c, which reflects your average blood sugar level over 2–3 months. In one study, type 2 diabetes patients who took cinnamon for 90 days had more than a double reduction in hemoglobin A1c, compared those who only received standard care. A recent analysis of 10 studies found that cinnamon may also lower cholesterol and triglyceride levels However, a few studies have failed to show that cinnamon benefits blood sugar or cholesterol levels, including one on adolescents with type 1 diabetes. Furthermore, you should limit your intake of cassia cinnamon — the type found in most grocery stores — to less than 1 teaspoon per day. It contains coumarin, which is linked to health problems at higher doses . On the other hand, ceylon (“true”) cinnamon contains much less coumarin. 4. Eggs Eggs provide amazing health benefits. In fact, they’re one of the best foods for keeping you full for hours Regular egg consumption may also reduce your heart disease risk in several ways. Eggs decrease inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol levels and modify the size and shape of your “bad” LDL cholesterol . In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels . In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease . Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white. Bottom Line: Eggs improve risk factors for heart disease, promote good blood sugar control, protect eye health and keep you feeling full. 5. Turmeric Turmeric is a spice with powerful health benefits. Its active ingredient, curcumin, can lower inflammation and blood sugar levels, while reducing heart disease risk . What’s more, curcumin appears to benefit kidney health in diabetics. This is important, as diabetes is one of the leading causes of kidney disease Unfortunately, curcumin isn’t absorbed that well on its own. Be sure to consume turmeric with piperine (found in black pepper) in order to boost absorption by as much as 2,000%. Bottom Line: Turmeric contains curcumin, which may reduce blood sugar levels and inflammation, while protecting against heart and kidney disease. 6. Greek Yogurt Greek yogurt is a great dairy choice for diabetics. It’s been shown to improve blood sugar control and reduce heart disease risk, perhaps partly due to the probiotics it contains . Studies have found that yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes. It’s believed that dairy’s high calcium and conjugated linolic acid (CLA) content may play a role. What’s more, Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt. It’s also higher in protein, which promotes weight loss by reducing appetite and decreasing calorie intake . Bottom Line: Greek yogurt promotes healthy blood sugar levels, reduces risk factors for heart disease and may help with weight management. 7. Nuts Nuts are delicious and nutritious. All types of nuts contain fiber and are low in digestible carbs, although some have more than others. Here are the amounts of digestible carbs per 1-oz (28-gram) serving of nuts: Almonds: 2.6 grams. Brazil nuts: 1.4 grams. Cashews: 7.7 grams. Hazelnuts: 2 grams. Macadamia: 1.5 grams. Pecans: 1.2 grams. Pistachios: 5 grams. Walnuts: 2 grams. Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c and LDL levels In one study, people with diabetes who included 30 grams of walnuts in their daily diet for one year lost weight, had improvements in body composition and experienced a significant reduction in insulin levels This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity. In addition, some researchers believe chronically high insulin levels increase the risk of other serious diseases, such as cancer and Alzheimer’s disease Bottom Line: Nuts are a healthy addition to a diabetic diet. They’re low in digestible carbs and help reduce blood sugar, insulin and LDL levels. 8. Broccoli Broccoli is one of the most nutritious vegetables around. A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium. Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolism . What’s more, broccoli is another good source of lutein and zeaxanthin. These important antioxidants help prevent eye diseases . Bottom Line: Broccoli is a lowcalorie, low-carb food with high nutrient value. It is loaded with healthy plant compounds that can protect against various diseases. 9. Extra-Virgin Olive Oil Extra-virgin olive oil is extremely beneficial for heart health. It contains oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL, which are often at unhealthy levels in type 2 diabetes. It may also increase the fullness hormone GLP-1. In a large analysis of 32 studies looking at different types of fat, olive oil was the only one shown to reduce heart disease risk . Olive oil also contains antioxidants called polyphenols. They reduce inflammation, protect the cells lining your blood vessels, keep your LDL cholesterol from becoming damaged by oxidation and decrease blood pressure . Extra-virgin olive oil is unrefined and retains the antioxidants and other properties that make it so healthy. Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy . Bottom Line: Extra-virgin olive oil contains healthy oleic acid. It has benefits for blood pressure and heart health. 10. Garlic Garlic is a delicious herb with impressive health benefits. Several studies have shown it can reduce inflammation, blood sugar and LDL cholesterol in people with type 2 diabetes. It may also be very effective at reducing blood pressure . In one study, people with uncontrolled high blood pressure who took aged garlic for 12 weeks averaged a 10-point decrease in blood pressure . One clove of raw garlic contains only 4 calories and 1 gram of carbs. Bottom Line: Garlic helps lower blood sugar, inflammation, LDL cholesterol and blood pressure in people with diabetes.
ISSUE 156 Friday 13th MAY, 2016 Page 21 Crossword Puzzle ACROSS 1. Strong fiber 5. A strict vegetarian 10. Anagram of “Seek” 14. Arab chieftain 15. Put up with 16. Citrus fruit 17. Big party 18. Expression of sympathy 20. Impresario 22. A disrespectful laugh 23. A parcel of land DOWN 1. Pleads 2. Nursemaid 3. Storage cylinder 4. Dragnet 5. Abandon 6. Black, in poetry 7. Martini ingredient 8. Contributes 9. A noble gas 10. Choose by voting 11. Strikingly unconventional 12. Master of ceremonies 13. Clairvoyants 19. Enumerates 21. Bit of dust 25. Keg 26. Leer at 27. Murres 28. Oarsman 29. Cooked in hot fat 30. Our planet 31. Sick 34. Diplomacy 35. Wings 24. Infections of the eye 25. Fake 32. Concur 33. Not written exams 34. Children’s game 37. Narrow opening 38. Vortex 39. Storm 40. New Zealand parrot 41. Shooting sport 42. Neighborhood 43. Unfeeling 45. Mystic 36. Neuter 38. Calypso offshoot 39. Great apes 41. A decoy 42. Nonclerical 44. Leftover 45. Take by force 46. Entertained with dinner 47. Supplemented 49. 12 in Roman numerals 50. An apparition 53. Laud 57. Pampering 59. Roman moon goddess 60. Z Z Z Z 61. Backsides 62. Boats 63. Countercurrent 64. Borders 65. Cummerbund 48. Quiet and timid 51. Monster 52. Require 53. Unit of land 54. Emanation 55. Writing fluids 56. Sitcom set in Korea 58. Henpeck ANSWERS TO PREVIOUS PUZZLE HOROSCOPES aries libra The need to suddenly take a What others expect from you will be chance by utilising things you have the basis of considering the manner learned in the past could turn out in which you need to structure surprisingly well for you. This does matters, which can include getting not mean taking risks with finances rid of certain things as well. though. If finances are involved and you hold back It will encourage you to think about your own priorities from taking any risks, you will discover eventually that while gaining insight into behind the scenes it wasn’t necessary after all. Remain responsible. situations that have an impact. Observe rather than comment. taurus An important turning point in your awareness of what is best for you and your future can take place. You will be challenged to think about what is of greatest importance on a personal level. This challenge can also include being prepared to stick with it if you have uncertainties. Your primary wish will eventually surface. gemini Take another look at anything, which has slowed since early April. You could now be in a better position to sense the best way forward. Not that immediate moves are necessarily the wisest thing but a better awareness of what is behind situations can be the start of forming a different picture to the best way of handling matters. cancer What needs to be of greatest priority can emerge through powerful needs that somebody else or others have of you. This can polarize you to realise a purpose that will be worthwhile. Not that this means you should be making sacrifices that go against the grain – that will not be necessary, so don’t go down that path. leo Everything is about commitment right now which will have definite responsibilities attached. Think about what you have learned in the past because this can open up more possibilities than you ever expected in the long term. This can free you in one way, that could be helped by finances, but tie you down significantly in another way. virgo You will begin to have a sense of greater forward movement that will continue to early September. Right now you are being offered the opportunity to gain greater clarity on what would be best to aim for long term. You are more likely to take the need for being able to enjoy life into account as well. Make your own decisions. 20 13 28 26 10 22 20 28 17 26 35 8 20 36 28 22 17 24 7 20 22 26 24 21 20 28 26 22 24 17 2 17 20 22 16 34 scorpio Changing situations in others lives can make you realise something is not necessarily going to take the path that was previously presumed by either you or them. It could suddenly bring greater responsibility your way on a daily basis. Only you can decide whether this will represent forward movement regarding priorities. sagittarius Your ability to easily overcome health issues is low and this means you should give proper attention to taking care of yourself and getting sufficient rest. Think twice about taking on extra obligations if you are not feeling up to the task. It might also be time to question the development of greater recreation time in the long term. capricorn Greater benefit than you ever expected can be generated if you have become certain of what you primarily want from any situation you have felt would be enjoyed. Much has to do with what you want and how realistic you have been about maintaining that course in life should it become a reality. It will change where the future heads. aquarius Knowing where you own security lies is most important right now as well as maintaining persistence with whatever you feel you want to establish. It will involve other people and very likely family. Talking about what you have learnt from past situations could help them come to realisations, producing surprising results. pisces You need to stay firm with your ideas when it comes to your dealings with others, especially if they expect you to make the changes. It might also be that you will recognise this in your dealings with others. This could lead to changing your own decisions but it has to be something you want to do. It has to fit with your priorities. 22.34.13.28.7.17 26.22.20.13.17.26 8.35.7.10.28.21
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