EAT GREEK TO MANAGE AND PREVENT DIABETES - Eat Greek for a Week: Fabulous food that will improve your health in seven days - Tonia Buxton

Eat Greek for a Week: Fabulous food that will improve your health in seven days - Tonia Buxton (2015)

EAT GREEK TO MANAGE AND PREVENT DIABETES

TYPE 2 DIABETES IS A MODERN EPIDEMIC. Even if you have not yet been diagnosed, if you have an unhealthy diet and lifestyle you may well be suffering some of the symptoms. What is both frustrating and amazing is that most cases of type 2 diabetes are totally preventable, and if you have been diagnosed then eating right will allow you to live a great life.

Syndrome X is a gene that predisposes you to type 2 diabetes. It is estimated that between 20 and 25% of the UK population has Syndrome X and they will not know a thing about it until it moves to type 2 diabetes - and that will most definitely happen unless they take the right steps.

Type 2 diabetes does not come around overnight, but it is often a result of a lifetime of bad habits, which have just worn down the body’s capacity to help itself. Rather alarmingly we are now seeing it occur in younger people as a result of terrible diets. Of course there are always genetic factors that come into play, but we cannot solely blame genetics when we lead such unhealthy lives - full of stress, no exercise and eating a highly processed toxic diet.

Removing excess sugar and toxins from your diet forces you to get back into the kitchen and create amazing, tasty, and healthy meals. It is time you took the responsibility for both your own health, and the health of your family by making fresh, wholesome meals that will keep the symptoms of diabetes under control or prevent you from getting it in the first place.

Type 2 diabetes was once called age-onset diabetes but it can not be called that any more as we are seeing more and more children and teenagers being affected. The World Health Organisation (WHO) say that global obesity is a much bigger problem than malnourishment, and with obesity comes an increasing amount of people with type 2 diabetes. It is thought that 60% of type 2 diabetes could have been delayed or prevented through a combination of physical activity, maintaining a healthy weight by eating the right foods and not smoking.

In a nutshell, type 2 diabetes occurs when your body is unable to produce insulin sufficiently and is unable to regulate the amount of glucose in the blood.

There are some factors that can also hinder your progress - one of the main ones is stress. When you experience stress, whether emotional or physical, your body releases a stress hormone, such as cortisol or glucagon as part of its inbuilt fight or flight mechanism. This is to help us act fast, defend ourselves and think quickly. Our body sends extra glucose into the blood to enable our muscles to move fast and therefore our blood glucose rises. This is a natural reaction, but when we are under constant stress these hormones start to do damage. This raises our blood glucose levels to the point where insulin is non-effective.

THERE IS ONLY ONE LIQUID WE NEED TO SURVIVE AND THAT IS WATER! Have I shouted that loud enough? No pop or soda, no fizzy drinks, no juice; the only acceptable liquid to drink is water and the odd glass of red wine with your meal. Herbal teas are good too and no more than two cups of coffee a day.

Exercise! Exercise please! It will make such a difference to your life; it will make it so much better. You do not have to join a gym, but that’s not a bad idea. You can walk, jog, skip - do whatever type of exercise you like, just get moving. It has been said that if you lead a sedentary life it is as bad as smoking, so it really is important to do some exercise. At the very minimum do 20 minutes of exercise, three times a week, that raises your heart rate.

It has been proven again and again that the Greek diet, which is rich in vegetables and pulses, fruit and fish, along with virgin olive oil and a limited consumption of red meat, is the healthiest diet in the world. Combine that with cooking from scratch and exercise and you are on the way to good health. Let food be your medicine.

NUTRIENT

WHAT IT DOES

FOOD FOR OPTIMUM RESULTS

Vitamin A

✵ Aids healthy vision.

✵ Boosts immune function.

Olive oil, kale, liver, kidney, egg yolk, sweet potato, carrots, kale, butternut squash, cos and romaine lettuce, dried apricots, cantaloupe melon, red peppers, tuna, mango, cheese, yogurt.

Vitamin B1 (Thiamin)

✵ Enhances nerve transmission.

✵ Required to maintain cellular function.

✵ Deficiency leads to degeneration of the nervous system and body.

Trout, salmon, tuna, mackerel, lean pork, macadamia nuts, brazil nuts, pecans, sunflower seeds, sesame seeds, wheat bread, wheat bagel, green peas, sweetcorn, acorn squash, butternut squash, asparagus, edamame beans, navy, pink and black beans, sun-dried tomato, okra, whole wheat pasta, salami.

Vitamin B6

✵ Helps protect against diabetic nerve damage (neuropathy).

✵ Regulates blood sugar.

✵ Essential for the creation of the substance that carries oxygen around the body (haemoglobin).

Tuna, turkey, lean pork, lean beef, liver, salmon, cod, bananas, spinach, bell peppers, turnip greens, collard greens, garlic, cauliflower, celery, cabbage, asparagus, broccoli, kale, avocado, Brussels sprouts, pistachio, sunflower seeds.

Vitamin B12

✵ Helps treat diabetic nerve damage.

✵ Essential for the correct functioning of the nerve cells.

Shellfish, liver, caviar, mackerel, crab, lobster, beef, lamb, cheese, eggs, fortified cereals.

Vitamin C

✵ Helps reduce and regulate blood sugar.

✵ May increase glucose tolerance.

✵ Can reduce sorbitol (harmful sugar when accumulated) levels in the blood.

✵ Involved in the synthesis and regulation of hormones.

✵ Strengthens blood vessels, keeping them flexible, thereby aiding blood flow.

✵ Strengthens immune system.

✵ An antioxidant.

Citrus fruits, peppers (red and yellow bell), dark green leafy veg, kale, kiwi, broccoli, berries, cooked tomatoes, peas.

Vitamin D

✵ Boosts insulin sensitivity, essential for the regulation of glucose in the blood.

✵ Helps cell growth.

✵ Strengthens the immune system.

✵ Deficiency leads to weakening of the bones and muscles.

Eggs, oily fish (trout), caviar, dairy, mushrooms, extra lean pork.

Vitamin E

✵ Helps reduce and balance blood sugar.

✵ Oxygenates the blood.

✵ Antioxidant which prevents damage to internal structures caused by free radicals (often in those deficient in vitamin E) and reduces other diabetic complications.

✵ High vitamin E in the blood can reduce likelihood of developing type 2 diabetes.

✵ Increases circulation in the body.

✵ Reduces heart disease by oxidation of the blood and reduces chance of clots.

✵ Acts as a guard for the cell membrane protecting what enters and exits the cells.

Olives, olive oil, spinach, almonds, sunflower seeds, avocados, shrimp, rainbow trout, broccoli, butternut squash and pumpkin.

Chromium

✵ Improves glucose tolerance in both type 1 and type 2 diabetes.

✵ Lowers fasting glucose levels.

✵ Decreases insulin levels.

Whole grain, broccoli, potatoes, grape juice, oranges, lean meats, poultry, fish, beans, eggs, nuts, garlic, dried basil, apple, bananas.

Iron

✵ Important to maintain high levels due to diabetes induced anaemia caused by kidney and nerve damage.

✵ Essential for transportation of oxygen to all parts of the body.

✵ Deficiency leads to fatigue, weakness and organ failure.

Molluscs, liver, spinach, beans and pulses, sesame seeds, squash and pumpkin seeds (raw), venison, beef, lean lamb, nuts, egg yolk, whole grains, leafy greens, dark chocolate, berries, apricots, grapes.

Selenium

Increases the effectiveness of vitamin E, so double the antioxidant effect.

✵ Can offer protection against chronic illnesses including diabetes.

✵ Antioxidant which protects the cells from free radical damage.

✵ Reduces risk of heart attack, stroke and cancer.

✵ Increases good cholesterol and decreases bad cholesterol.

Brazil nuts, oysters, tuna, salmon, cod, halibut, shrimp, wheat bread, lean pork, beef, lamb, chicken, turkey, liver, mushrooms, rye, eggs.

Zinc

Zinc can easily be damaged by cooking. I recommend cooked products for a higher success rate.

✵ Low levels of zinc are associated with higher chances of developing diabetes in some people.

✵ Important in insulin metabolism.

✵ Protects against viral infections.

✵ Found to lower blood sugar levels in some type 1 cases.

✵ Can protect some cells from destruction.

✵ Aiding in tissue repair and regeneration as well as strengthening the immune system.

✵ Keeps adrenal activity healthy which can fight the effects stress has on the body.

Calf liver, oysters, beef, lamb, lean pork shoulder, chicken, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, beans, shrimp, wheatgerm, spinach, cashews, chocolate, mushrooms.

Fats and Essential Fatty Acids

✵ Aids blood clot regulation, reducing heart attack and stroke rates.

✵ Can lower blood pressure by significant amounts.

✵ Omega-3 facilitates healthy blood flow and regulates hormones.

✵ Facilitates the production of all hormones in the body.

✵ Helps the body store more fat soluble vitamins including vitamin E.

✵ Helps your skin and internal organs stay hydrated.

Olive oil, nuts, seeds, tinned tuna, salmon, sardines, halibut, shrimp, snapper, fish roe, scallops, oysters, mackerel, organic meats, avocado, macadamia nut oil, flax seed and oil, walnuts, red peppers.

Protein

✵ Provides amino acids: essential building blocks for all cells in the body.

✵ Aids muscle growth, especially after damage.

Turkey breast, chicken breast, tuna, salmon, halibut, cheese, pork loin, lean beef and veal, beans, egg whites, yogurt, nuts and seeds, beans, sun-dried tomato.

Potassium

✵ Administering insulin may cause potassium deficiency: greatly important to get potassium in the diet as this will reduce the deficiency and may also improve insulin sensitivity.

Sweet potatoe, tomatoes, beetroot, green beans

Fibre

✵ Essential for removing excess xenohormones from the body.

✵ Keeps a healthy digestive system maximising nutrient uptake and functionality.

Bran, cauliflower, broccoli, cabbage, berries, leafy greens, celery, squash, kidney beans, mushrooms, oranges, corn.

Lipoic Acid

✵ An antioxidant.

✵ Helps the body re-use antioxidants.

Potatoes, red meat, heart, liver, kidneys, broccoli, spinach.

Beta-carotene

Olive oil helps the absorption of beta-carotene!

✵ Powerful antioxidant.

✵ Converts to Vitamin A, which is vital for cell repair and growth.

Sweet potato, carrots, pumpkins, cantaloupe melon, Swiss chard, spinach, kale, cos or romaine lettuce, butternut squash, red peppers, peas, paprika, chilli, parsley, coriander, cayenne.

Polyphenols (plant)

✵ Antioxidant aiding cell growth and reproduction.

✵ Aids prevention of atherosclerosis.

✵ Increases the body’s defence protecting against various chronic diseases including heart disease.

✵ Increases defence against allergies.

Cloves, star anise, cocoa powder and dark chocolate, capers, black olive, green olive, hazelnut, pecan nut, plum, sweet basil, globe artichoke heads, dried ginger, apple, spinach, red wine, extra-virgin olive oil.

Magnesium

✵ Helps glucose metabolism and diabetics are often magnesium deficient.

✵ Magnesium deficiency linked with poor blood sugar control in type 2 diabetes, interrupted insulin secretion and increase in insulin resistance.

✵ High levels of magnesium may lead to a lower insulin dosage needed.

✵ Helps neutralise stomach acid and moves stools through the intestine.

✵ Boosts energy levels.

✵ Involved in the production of hormones and neurotransmitters.

✵ Essential for maximum functionality of every cell in the body.

✵ Deficiency can lead to muscle cramps amongst other things.

✵ Essential for healthy muscle contraction.

Dark leafy greens (spinach), nuts and seeds, mackerel, beans, lentils, whole grains, avocado, bananas, dried figs, dark chocolate.

Alpha Lipoic Acid

✵ Can reduce and control blood sugar significantly by decreasing insulin resistance.

✵ Can be effective for reducing nerve damage, pain, burning sensation and numbness caused by diabetes inflicted nerve damage.

✵ Extremely powerful and versatile antioxidant.

✵ Restores vitamin E and vitamin C levels.

✵ Can improve the function and conduction of neurons in diabetes.

✵ Used to break down carbohydrates into energy.

✵ Also used to treat various eye-related disorders.

Yeast, organ meats including heart, liver and kidney, spinach, broccoli, potatoes and tomato, peas, Brussels sprouts.

SPECIFIC FOOD

WHY AND HOW IT HELPS

Fenugreek

✵ Slows absorption of sugars in the stomach and stimulates insulin, which lowers blood sugar.

✵ Improves glycemic control.

Oats

✵ Slows absorption of sugars in the stomach and stimulates insulin, which lowers blood sugar.

✵ Improves glycemic control.

✵ May reduce cholesterol and blood sugar levels.

✵ Can control appetite by causing a feeling of fullness.

✵ Oat bran might work by blocking the absorption from the gut of substances that contribute to heart disease, high cholesterol, and diabetes.

Xanthan Gum

✵ Used for lowering blood sugar and total cholesterol in people with diabetes.

✵ Swells in the intestine, stimulating the digestive tract and may be used as a laxative.

✵ Can slow the absorption of sugar from the digestive tract.

Prickly Pear

✵ Contains fibre and pectin, which lower blood glucose by decreasing the absorption of sugar in the stomach and intestine.

✵ May decrease cholesterol levels.

✵ Can kill viruses in the body.

Ginseng (American)

✵ Contains ginsenosides that affect insulin levels in the body and lower blood sugar.

✵ Fights cold and flu infection.

Ginger

✵ Increases glucose uptake without the use of insulin.

✵ Helps the health of the eye.

Olive Oil

✵ Helps control and prevent diabetes in adults and children.

✵ Should help lower triglicerides, improve blood sugar control and facilitate greater insulin sensitivity.

Aloe Vera

✵ Opens restricted blood vessels to help oxygen and nutrient transportation.

✵ Regulates insulin flow and lowers blood glucose naturally.

Bitter Melon

✵ Effective way to control blood glucose by activating the AMPK enzyme, a glucose transporter.

Billberry Fruit

✵ Can help retinal problems associated with diabetes due to its anthocyanoside chemical.

✵ Billberry leaf can reduce blood glucose.

Cinnamon

✵ Reduces glucose, triglyceride and cholesterol.

✵ Has an important role in regulating blood sugar in people with diabetes.

Green Tea

✵ Helps sensitise cells, aiding better ability to metabolise sugar.

Okra

(seewww.diabetes.co.uk)

✵ Has been found to lower blood glucose in several studies.

✵ Okra seeds have been long used as diabetes medicine in some parts of the world.

✵ Insoluble fibre contained in okra is believed to help stabilise blood glucose by slowing the rate at which sugar is absorbed from the intestinal tract.

✵ Okra is a rich source of dietary fibre, important vitamins and minerals, and powerful antioxidants. The vegetable is known to be beneficial for health in a number of ways including: preventing and improving constipation, lowering cholesterol, reducing the risk of some forms of cancer, especially colorectal cancer, improving energy levels and improving symptoms of depression, helping to treat sore throat, irritable bowel, ulcers and lung inflammation.