What is a Vegan Diet

Wonders of Vegan Diet and How It Will Help You Fight Diabetes:

Lets Discover what is a vegan diet, If you want to start the Vegan Diet to fight diabetes, you might as well say goodbye to all animal related products. Unlike vegetarians, you also need to eliminate margarine, gelatin and re-fried beans. From now on, you have to stick with fruits, vegetables, greens, seeds, legumes, and nuts. You might ask why would you pursue such a diet if it is so hard to keep up with, especially for a meat-lover. Well, the Vegan Diet has its pros along with the cons. In this blog, I will tell you all about the pros.

In the Vegan Diet, you are completely independent: You choose what you eat and how you eat. Yet, according to American Dietetic Association guide, there is still a nutrition requirement for you to stay healthy. For example, you need to have six servings of grains, while five servings of protein is a must. Bread and whole-wheat cereals are high in grains. You can try legumes, nuts, tofu, or soy milk to reach your daily need of proteins. Additionally, you have to pay attention to vegetables, fruits and fats. Try four servings of vegetable, two servings of fruit and healthy fats. My personal favorite is coconut oil since it has a beautiful flavor and is very light.

 

what is a vegan diet

 

Are you a dessert lover? No worries, I am one too, and the Vegan Diet works for us just right. You can eat any healthy baked foods that do not include egg or butter.

 

Besides the basics, the Vegan Diet can be quite complex. I tried to find the best sources available for you. With reading more on the Vegan Diet, you can truly master the process of converting and the recipes. Alicia Silverstone’s ‘The Kind Diet’ should be your start to broadening your knowledge on the Vegan Diet. Also, the ‘Skinny Bitch’ series will be a great guide to learn more about the nutrition tips and recipes.

The process of converting can be challenging, but you can overcome it by simple adjustments! I would definitely suggest you to give the Vegan Diet a try by switching only some of your meals to meat-free. You can eventually increase the number of meals that are meat-free. I wanted to see the other options to meat in the Vegan Diet, so I tried it for three weeks. Instead of chicken, I loved tofu in stir-fry; I would definitely recommend that. Another preference can be veggie burgers instead of meat. These veggie burgers are very low in fat, so they will be one of the primary reasons to your weight loss. Still, be careful to eat in moderation, because no matter how healthy the Vegan Diet is, too much calories will still put your weight loss plan in danger.

 

what is a vegan diet

The Effects on Diabetes

As I kept researching the Vegan Diet’s effect on diabetes, I found different approaches to this issue. Turns out, the Vegan Diet is a great dietary choice for both prevention and control. If you’re overweight and in risk of having Type 2 diabetes, then, going vegan will help you lose weight permanently. This is due to your reduced amount of meat and dairy intake, which are really high in fat. If you’re already diabetic, don’t worry, you still have the chance to be healthy with the Vegan Diet. According to American Diabetes Association, the Vegan Diet can be a really good way while switching to a healthy lifestyle.

Add Creativity to What You Eat

 

As I have said earlier, going vegan means you can’t consume any type of animal products. There might be certain recipes or foods that you can’t stop consuming. The good thing about the Vegan Diet is that there is always a Vegan version to a classic recipe. Likewise, you can bake vegan cupcakes that are made with coconut oil instead of butter and egg. A lot of restaurants are vegan-supportive. They usually have several specific options for vegan customers. You might still have to cook at home more than usual, but the Vegan Diet is not an obstacle for you to go out.

 

what is a vegan diet

 

you may also like:

What is Mediterranean diet Plan

Diabetic friendly food

lets see what is a vegan diet Food chart:

what is a vegan diet Sample Menu:

 

After reading several menus online, I finally came to conclusion that the Vegetarian Journal’s sample menu is the best one. Thus, I made an easier version of this menu for you. Here the list goes:

 

Breakfast

Smoothie (No sugar added, preferably mix orange and vanilla)

1 slice of whole wheat toast (you can spread 2 tablespoons of almond butter on top)

 

Lunch

Steamed kale with 1 teaspoon of flax oil

1 cup of soymilk

2 whole wheat tortillas with 1 cup of kidney beans (For the dressing, mash 1/4 cup avocado and add chopped tomatoes and lettuce)

 

Dinner

1/3 cup brown rice

Stir-fried tofu and snow pea

1/2 cup watermelon cubes (Watermelon will take place of a dessert)

 

Snack

1 cup calcium-fortified soymilk

3/4 cup unsweetened breakfast cereal or whole wheat

 

I hope you enjoy the menu. Remember, you can create combinations with beans, legumes, vegetables, and fruits. The Vegan Diet does not restrict you from having fun with your recipes. For more dietary options and healthy choices, keep following!

 

Top 10 Diabetic friendly Foods

When I first started my diet, I read a lot about which Diabetic friendly foods are better and which food is worse. The articles never supported each other, and I was lost. This made me create my own list! I personally gained my health back after 2 months of keeping up with this list. To help you too, I’m sharing my top 10 foods that will fight diabetes until the end.

While I was preparing the list, I made sure that all foods had a low glycemic index (GI) and provided key nutrients such as calcium, potassium, fiber, magnesium, vitamins A, C, and E. These nutrients will help you stay full while taking in less calories. I suggest you to take these nutrients with foods, as artificial nutrients might have side effects on the body. Here is my list countdown of:

Top 10 Diabetic friendly Foods:

  1. Friendly Dark Green Vegetables
  2. Miracle Beans
  3. Life Saving Dairy Products
  4. Tomatoes for Your Skin
  5. Healthy, Sweet Potato
  6. Merry Berries
  7. Citrus Fruits for Every Season
  8. Nuts and Healthy Fat
  9. Simply Fish
  10. Whole Grains and Fiber

 

Below is the individual Explanation of Diabetic friendly Foods:

 

10) Friendly Dark Green Vegetables

 

What is low in calories and sugar? Veggies! Try all kinds of your dark green friends: Spinach, kale, collards, and many more. Just be careful, everything should be eaten in moderation.

Diabetes friendly foods

9) Miracle Beans

Another great way to take in a lot of fiber in your body is through beans. It can be any kind of bean: kidney, navy, pinto, or black beans. In half a cup of beans, you will find one thirds of your daily fiber need. With half a cup of beans, you can pretend like you’re eating an ounce of meat, because they provide the same amount of protein without the fat. A natural miracle handed in your hands!

Sometimes, you might want to choose the easy way and get canned beans. That’s okay! To really benefit from beans, don’t forget the rinse the canned beans and clean them from sodium. Sodium will make you thirsty; you don’t want that.

 

8) Life Saving Dairy Products

Dairy is a great source of calcium and vitamin D. While you are on a fight against diabetes, you also need to make sure that your body is healthy. Milk, cheese, yogurt, and other dairy products are natural sources that prevent malnutrition. Your bones, teeth, and digestive system will stay healthy!

7) Tomatoes for Your Skin

Like dairy products, tomatoes are also a great way for your health to stay on top! Sometimes you like it raw, pureed, dried, or as a sauce. Tomato, especially dried tomato is a real skin-care food. It is very high in vitamin E, C, and iron. If you want to look younger and alive, add tomato to your regime.

 

Diabetic friendly Foods

6) Healthy, Sweet Potato

I have got nothing to say for this great starchy vegetable. How can a vegetable be so high in vitamin A and fiber? Not only that, but it also has a lower GI than regular potatoes. I don’t know about you, but I can’t say no to a delicious sweet potato.

5) Merry Berries

Eat them raw, on top of a parfait, or with a non-fat yogurt. Berries will provide you all the antioxidant, vitamin, and fiber you need.

 

Diabetic friendly Foods

4) Citrus Fruits for Every Season

When winter comes, I always run to the grocery store. Why? Well, for lemons and oranges of course! Meanwhile in summer, I enjoy my grapefruit and mandarin. These fruits are sweet and sour, all in one! Forget about artificial vitamin C, these fruits are more than enough for you daily dose.

3) Nuts and Healthy Fat

I always had a problem with hunger management, and I needed something on my mouth all the time! Obviously, I couldn’t just stop my urge to eat. So, I skipped the snacks and switched to nuts. Like me, whenever you’re hungry, just grab an ounce of nuts. You feel much better, I promise.

Nuts are your source of healthy fats, fiber, and magnesium. I usually prefer walnuts or flax seeds, because they are high in Omega-3. Just be careful to eat in moderation and prefer raw nuts. one of the best Diabetic friendly Foods.

2) Simply Fish

My favorite fish is salmon. Besides its beautiful taste and texture, it is very high in Omega-3 fatty acids and protein. When you cook your fish, please don’t fry them. Fried fish extremely unhealthy. Instead, sauté your fish with all kinds of herbs and cook it in the oven.

1) Whole Grains and Fiber

When I was on a diet, I didn’t understand the importance of whole grains at first. That’s why whole grains are my number one on my healthy foods list. As I made more and more research, I realized that whole grain is the solution to feeling full. Since whole grain is high on fiber, it slows down the digestion process, making you feel full with each bite. When you’re at the grocery store, keep an eye on tags like ‘whole wheat’ or ‘rich in fiber’. There is always a whole grain alternative to bread, tortilla, flour, and even pasta. I don’t suggest that you should consume a lot of carbohydrates, but if you really want to prepare that pasta for dinner, just use the whole wheat spaghetti.

 

Diabetic friendly Foods

 

A great alternative to bread for breakfast, or to a midnight snack can be oatmeal. A delicious way is mixing all kinds of fruits and oatmeal with Greek yogurt.

Sometimes, your budget or where you live might affect how much you consume these healthy foods. For example, sweet potato isn’t on demand around where I live. That’s okay. See if you can find its frozen version or an alternative to that food. one of the great Diabetic friendly Foods

That’s pretty much it for now! I will keep researching and sharing my experiences with you. So, don’t give up and stay in touch!

 

Also view: Mediterranean diet plan for beginners

how to bring down sugar level fast with Water and Juices

Whenever we are on a diabetic diet, we always start restricting our intake from the food section and forget water and juices. What if I told you that making small changes in what you drink will be more effective for your health than a starving diet? lets hear my advice on water and juices and diabetes:

The industry forces you to buy drinks that are high in sugar: Coca Cola, iced tea, fruit juice, alcohol, flavored coffee… It’s time for you to take control over what you drink, because only then, you will decrease the effects of diabetes.

As I made a thorough research on what low-calorie drinks are, these are my results:

sugar water and juices

 

 

  • Water or sparkling water
  • Unsweetened tea
  • Unsweetened Coffee (definitely without flavor or cream!)
  • Diet soda

 

If you are really crazy over adding some flavor to your drinks, like me, I definitely suggest making your own flavored water. For example, you can add lemon, lime, or even strawberry to flavor your water! You can also make herbal tea and add cinnamon or spices while you brew it. With these kind of choices, you will take control of what you drink. Say goodbye to processed drinks that are mainly sugar!

water and juices

Water and diabetes advice:

Sugary drinks are your ultimate enemies. Regular soda, fruit juices, energy drinks, sweet tea (yes even half-half), and fruit punch are the main enemies that you should never see again. They are so high in sugar that a sip will raise your blood sugar levels, and I am not even taking all those calories they have into account. I know, it might feel like you have been tricked by the industry, but I made more research to see what effect several amounts have on our body:

 

  • A 12-ounce regular soda has about 150 calories and 40 grams of sugar. This equals to 10 teaspoons of sugar. Yikes!
  • A cup of fruit punch and other sugary fruit juices have about 100 calories and 30 grams of sugar. Why would anybody want to poison his or her body with that much of sugar?

Water, Water, and Water…Again!

Okay, I admit, sometimes, you will get bored of drinking simple water all the time. That’s totally normal as your body was used to more sugar with a sip of any drink. It can be confusing for your body too. So, at some point, you have to trick your mind and find ways to make water and other low-calorie drinks more enjoyable.

First things first, add other ingredients to your water. Try lemon, strawberries, cucumber, mint, or even orange! You will be your own mixologist with these great infused water combinations. Moreover, you can try different teas. Every tea has a different flavor; why not try black, green, or herbal teas? My all-time favorite is making cold black tea with some lemon infused to it. I am refreshed with this drink whether it is summer or winter.

If you really, really love processed drinks, you can prefer their ‘diet’ version. These versions are much low on calories since the original sugar is replaced with artificial sweeteners. So, you will enjoy the taste just the same, but take in much less calories within each sip. Besides these processed drinks, there are low-calorie versions of iced tea, lemonade, and fruit juice. They will be 5 to 10 calories per 8-ounce serving. That means you will take in 5 grams of sugar less in each serving! Good deal, isn’t it?

water and juices

Other Preferences

When I was on a diet, I had a hard time to only drink water and flavored teas. You might come to the point where you want to stop dieting. No! You still have lots of other healthy options for drinks. For example, you can prefer low-fat milk and fresh fruit juice. These drinks include no added sugar, although their natural amount of sugar is high. They can be in your diet’s ‘safe zone’ to some limit. You have to be very careful with the amount you consume, because if you drink too much milk or fresh fruit juice, the amount of calories you get might eventually equal to what you receive in processed drinks. Yet, the great benefit of milk and fruit juice is that they are high in vitamins and minerals. So, they are relatively healthy.

For milk, be careful when you choose the type at the grocery store, because you should prefer the low-fat or skim milk to have a healthy dietary plan. One cup of skim milk is 80 calories; it includes 12 grams of sugar. Yet, it is also high in calcium and vitamin D. If you don’t like or can’t drink milk, soy milk or almond milk is definitely a go!

For juices, be sure that you buy natural fruit juice. They are usually labeled as ‘fresh’, but they can also be made at home. The problem with fresh fruit juice is that you need 5 to 7 fruits for one glass only. This will equal to 15 grams of sugar and 50 calories in 4 ounces. So, you should be careful while drinking it. If you love to drink juice during the day but don’t want the natural sugar of the fruit, you might want to try vegetable juice, like tomato. It would be a great alternative.

That’s it guys! With these suggestions, you will keep your health on top! Nothing will be able to stop you once you make these easy but effective changes. Don’t worry, I will keep you updated on even more ways to stay on top of your dietary plan.

 

Also read Diet tips for sugar patients

Mediterranean diet plan for beginners

Hi all! For today’s post, I will update you on the best international Mediterranean diet plan. After long hours of researching, I realized that Mediterranean diet is the best solution for diabetes and health problems due to malnutrition.

 

Mediterranean Diet Really Works, but How?

When you say ‘Mediterranean’, many nationalities will come to your mind: Greeks, Italians, French, Spanish, etc. The beautiful thing about these varying nationalities is that they all have different dietary choices, but they share some principles that will help you make your dietary program healthier.

According to Oldways, a nonprofit organization in Boston that works with the Harvard School of Public Health, there is a Mediterranean Diet Pyramid that can help everyone eat and live healthier. This pyramid that they developed suggests the consumption of fruits, whole grains, and vegetables the most. Next, they emphasize the importance of beans, nuts, and legumes. This pyramid also pays attention to the consumption of olive oil, since it is a very healthy fat preference (And it is super light and delicious too!).

According to what I found on Oldways’ research, seafood should be consumed each week, at least twice. Poultry and dairy products like cheese and yogurt should be consumed regularly but not too much. Meanwhile, red meat and certain sweets should be consumed the least, along with red wine, if desired. Oldways also highlights the importance of physical activity for a healthier living. After these results, I wondered more about this diet’s effect on diabetes. What I found was extremely surprising!

Mediterranean diet plan

How Will It Affect the Diabetes?

Type 2 diabetes can often be led by being overweight. According to research, Mediterranean diet can help you reduce your risk of heart disease and Type 2 diabetes by preventing you from developing metabolic syndrome. This is due to the healthy choices of the Mediterranean diet, which will help you lose weight and be healthier. Prevention of diabetes is definitely a promise.

If you are already diabetic, it is not too late to be healthier, if you switch to the Mediterranean diet. According to American Diabetes Association’s nutrition guidance, Mediterranean diet is definitely a go! I researched a lot about the benefits of this diet, and I can assure you that scientifically, it is an all-time solution. First of all, your hemoglobin A1C levels will definitely benefit from this diet. What is the hemoglobin A1C level? Well, it is the measure of your blood sugar level, which means it is the main reason why you crave certain unhealthy foods.

To be sure of its benefits, I tried this diet for you for several months. It includes no processed food or unhealthy fats. At the end of these months, I felt better than ever! So, I will keep doing this diet; I hope you join me!

What Are You Going to Eat?  

Now that you know the benefits of the Mediterranean diet, I will give you the main secret of the diet plan. Since the Mediterranean lifestyles vary a lot, you will have plenty of choices for your diet plan.

What is a Mediterranean diet?

You will be able to enrich your diet with all kinds of fruit, vegetable, and protein-high foods.

To give an example from my own experience, for one lunch, I tried Greek gyro; for another day, I was lost in the Spanish paella; later, I tried the Italian whole-grain pasta! I tried something new every day, and I can assure you I never felt this full and healthy with what I eat.

Now that you know the secret, let’s go into details! Below, I gave you an example Mediterranean Diet Plan for a day. I tried similar plans every day, and this one is my all-time favorite. This is an approved dietary plan by Oldways.

 

Mediterranean diet plan

A Day with Mediterranean diet plan:

Breakfast

 

6 ounces of Greek yogurt topped with 1/3 cup strawberries and 1 teaspoon of unprocessed honey

1 slice of whole-grain toast with half mashed avocado

 

Lunch

 

1 cup of Minestrone Soup

A cup of fresh greens and 2 slices of tomatoes

One whole-grain pita with 2 tablespoons hummus

Water with 1 lemon wedge

1 small orange

 

Snack

 

1/8 cup of raw almonds or 1/8 cup of peanuts

 

Dinner

 

3-ounce salmon topped with 1 teaspoon tarragon and 1 teaspoon mustard over ½ cup couscous, ½ cup zucchini, and 4 spears asparagus

Salad with ½ cup of arugula, ½ cup of baby spinach, 1 tablespoon shaved Parmesan cheese, and 1 tablespoon vinaigrette dressing. (Don’t add any processed dressing since the dressings are high in calories)

 

Optional Healthy Choice for a Drink

 

5 fluid ounces red wine

 

Dessert

 

½ cup of lemon sorbet or ½ cup of grapes

 

I hope you liked today’s post! I will keep you updated on more ways to live healthier. Until then, try the Mediterranean Diet!

8 Tips to Consume Less Sugar and Be Healthier

Tips to Consume Less Sugar

Tips to Consume Less Sugar

Now, that you know what to do for a healthy living by understanding Diet tips for sugar patients, here are some tips on how to accomplish these quick tips. Of course, the most important goal for a healthy lifestyle is consuming less sugar. Here are 9 great and easy tips for your dietary plan and Tips to Consume Less Sugar.

8 Tips to Consume Less Sugar and Be Healthier

What can be a perfect diabetes diet plan for you, some tips:

Beware of alcohol! Alcoholic drinks might save you from the stress of the day, but it will not save you from consuming less sugar. Alcoholic drinks, like wine and beer, have a lot of calories that you are not aware of. The worst of the worst are the cocktails since they are loaded up with sugar even more. Instead of cocktails with soda and juice, prefer no-calorie mixers! Also, drinking along with a meal might help a lot in keeping your blood sugar in healthy levels. Don’t forget, alcohol can affect your diabetic medication plan and your insulin levels.

Say no to soft drinks.  If you consume a 12 oz. soft drink each day, the risk of being diabetic will rise up to 15-percent. Prefer sparkling water with lemon or lime to make it tastier. Also, avoid additional sweeteners and creamers for your coffee or tea.

Tips to Consume Less Sugar

Trick your mind into healthier treats. Sometimes you will want to have sugary snacks. You can avoid consuming too much sugar with replacing certain treats with healthier choices. You can prepare a great snack with frozen bananas instead of ice cream or you can prefer dark chocolate to milk chocolate. You will feel more fulfilled and healthier.

If you really need that dessert, cut your servings to half and eat fruit for the other half.

Fat is your friend. When on a diet, it is thought that cutting on fats is a good choice. Apparently, the fats that are cut from the diet are usually replaced with sugar, which is much worse. To avoid such a mistake, keep the whole-fat milk in your diet and kick out the refined carbohydrates. Just make sure you only keep the healthy fats.

Tips to Consume Less Sugar

Add your own sweetener. Manufacturers tend to add more sugar to their products more than you want. To add just the right amount of sugar you want to your foods, prefer unsweetened drinks, plain yogurt, and unsweetened cereal. Then, add the amount of sweetener you want.

 

Labels will save you. Every product in the grocery store has to have labels, and they must give the right information about the product. Opt out for products with less sugar, stay away from sugary cereals and soft drinks. Preferring fresh and frozen vegetables instead of canned foods is also a great change.

Nothing is worse than processed food. To be healthier, try to avoid processed foods that are high in hidden sugar. These can be canned soup, frozen and low-fat foods. Cooking at home is healthier since you will know what’s inside your meal.

Tips to Consume Less Sugar

Recipes can be tricky. Sometimes, the amount of sugar suggested in recipes is not more than wanted. You can try editing the amount of sugar in recipes by ¼ or ⅓. If you think the sweetness of the recipe is just the right amount, then, you may want to still cut the sugar and sweeten your meal with vanilla extract or cinnamon.

Yet, these tips are only the beginning to our great journey for a healthy living. I will post more about healthy living to help you keep your motivation high and steady. Keep following my articles to add more color to your diet and feel great!

13 Diet Tips For Sugar Patients

Tips to Consume Less Sugar

Diet Tips For Sugar Patients:

Greetings! For today’s article, I decided to help you with your 2017 resolution for a healthy lifestyle by telling you Diet Tips For Sugar Patients. Before you head to gym for an intense workout, you should read this article. As someone, who switched to a healthy lifestyle a year ago, I have some quick tips to consume less sugar. These tips will be your head start for a great 2017!

When you are on a diabetic plan, you might feel like you should force yourself into not consuming sugar at all. Yet, you will still have that craving for sugar that you can’t get your mind off, just like everybody else. On the contrary, being on a diabetic diet plan does not mean that you should cut off sugar at all rates. Instead, you should try having smaller treats each and every day. Moderation will be your solution. Here are some tips for you:

 

    • Want dessert? Avoid bread. Some days, it will be inevitable for you to have some nice dessert. Your diet should not keep you from having your little treat. So in that meal, just avoid other foods that are high in carbohydrates. Some foods that you want to avoid are bread, rice, and pasta.

 

Diet Tips For Sugar Patients
Diet Tips For Sugar Patients

 

    • Create a solution to your cravings. You can’t simply avoid sweets all of a sudden. Your body needs to adapt to the changes you make. To make things easier, try reducing your sweet consumption slowly but regularly.

 

    • Unconscious bites? Once you are down the road to that snack jar, you will keep eating without noticing. This will make you eat more sugar and still be unsatisfied with what you consume. To avoid this simple mistake, pay more attention to you bites: What are you eating? How does it taste? What is its texture? Your awareness to what you eat will make you happier.

Diet Tips For Sugar Patients

    • Unhealthy and healthy fat. At some point in your diet, you will also need to consume fats. However, in today’s world, most of us are tricked about what we consume. The sugary desserts, like donuts, don’t have the type of healthy fats that are beneficial for your diet. Instead of having that big piece of cake, try having nuts, yogurt, cheese, or peanut butter. Your blood sugar levels will stay in healthy level and you will feel fuller!

Diet Tips For Sugar Patients

    • Dessert isn’t just a snack; it is also a meal! Since the snacks make your blood sugar rise all of a sudden, you might want to avoid consuming them alone. Try these little treats along with your healthy meal; your blood sugar will not rise as quickly, and it will definitely thank you.