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Check Out These 8 Great Foods For Diabetic Patients

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Check Out These 8 Great Foods For Diabetic Patients

NIGERIA NEWS understands that living with diabetes does not have to mean feeling deprived of all the good foods the body requires. That is why NIGERIA NEWS is helping you as diabetic patient learn to balance your meals and make the healthiest food choices.

Once you get the hang of eating a healthy diet, you can relax and dig into a wide variety of delicious meals and snacks. The best foods for diabetes are most often whole foods that are not processed, such as fruits and vegetables.

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease.

Of course, the foods on this list should not be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

 

Beans

In 2012, researchers’ studies found that eating about a cup of legumes daily resulted in better blood sugar control (for both blood glucose and A1C) and lower blood pressure.

Obviously, beans have more to boast about than being high in fibre (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams).

They are averagely a good source of calcium, a mineral that research shows can help burn body fat. In ½ cup of white beans, you’ll get almost 100 mg of calcium—about 10% of your daily intake.

Kidney, pinto, navy, or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fibre too.

Tuna Fish

Another amazingly healthy fish, a 3-ounce piece of tuna contains 1,300 mg of omega-3s and a respectable amount of vitamin D to boot.

But tuna can be high in mercury, a compound that may cause neurological problems in huge doses. To be safe, buy canned light tuna instead of albacore and limit your tuna intake to 12 ounces a week.

Olive Oil

Replacing saturated and trans fats with healthier unsaturated fats is a key recommendation for all individuals, but the type of fats consumed may play an even greater role in the health of those with type 2 diabetes.

That’s because diabetes is associated with an increased risk of heart disease and stroke. Controlling weight, being active, and monitoring glucose levels through diet can help, but it’s important that heart-healthy fats and oils are the primary fats contributors to the diet.

Consumption of extra virgin olive oil is associated not only with a decreased risk of diabetes, but some research suggests it may also improve glucose usage by cells thanks to its anti-inflammatory effects.

Make olive oil your daily “go-to” when cooking and using oils in salad dressing, and also look for ways to incorporate nuts, seeds, avocado, and cold-water fish each week.

Check Out These 8 Great Foods For Diabetic Patients

Check Out These 8 Great Foods For Diabetic Patients

Dairy

You’re not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yoghurt.

One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taking in less of both nutrients.

You can get these nutrients from other foods, but none combine them like dairy does. Stick to fat-free or low-fat versions of your favourite dairy foods—”regular” has a lot of saturated fat.

Carrots

Cooked or raw, carrots are a healthy addition to any meal plan. While cooked carrots have the rich texture of starchy vegetables, such as potatoes, they are classified as nonstarchy veggies because they don’t contain a lot of carbohydrates.

A 1-cup serving of raw carrots has about 5 grams of carb, as does a 1/2-cup cooked serving. According to the American Diabetes Association, five baby carrots are considered a “free food” and do not need to be counted in a meal plan.

Carrots are noted for their high vitamin A, made from the antioxidant beta-carotene in carrots. This vitamin is necessary for good vision and immune function, and it may help prevent the development of some cancers.

Studies have also indicated that beta-carotene may even help lower the risk of developing type 2 diabetes among people who have a genetic predisposition for the disease.

Dates

These chewy fruits aren’t much to look at—plain and brown and a little sticky. But pop one in your mouth and you’ll be rewarded with a sweet taste and delightful texture.

Their palate-pleasing nature, combined with a generous supply of fibre (7 dates supply 4 g), makes them a perfect diabetes-friendly snack.

They’re also jam-packed with antioxidants—with more per serving than grapes, oranges, broccoli, and peppers amongst many other fruits and vegetables.

Green Vegetables

Higher Intakes of leafy greens and non-starchy, green vegetables in type 2 diabetics ages 65 and older was associated with decreased levels of HgbA1c and significant reductions in cardiovascular risk factors.

It’s still being studied as to whether these effects are due to the nutrient-density of vegetables – specifically vitamins A, C, and E, and magnesium whose intakes have been associated with a better glycemic control.

Best results were seen when at least 200g of vegetables were consumed each day (about 3 to 3 ½ cups), with at least 70g from green veggies (about ¾ to 1 cup).

Blueberries

One of the specific types of antioxidants found in blueberries are anthocyanins, which give them their blue colour. Recent research links eating foods rich in anthocyanins with a lower risk of type 2 diabetes.

The researchers found that people who ate two or more servings of blueberries weekly reduced their risk of developing type 2 by 23 percent, even after adjusting for age, weight, and lifestyle factors.

Blueberries are part of the family of fruits containing flavonoids, known for their many health benefits, including heart health.

In addition, blueberries’ high fibre content may reduce the risk of diabetes and cognitive decline, and help keep blood sugar more level.

Recent research also shows that blueberries have an anticancer effect by inhibiting tumour growth and decreasing inflammation.

 

 

 

 

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Features

Samuel Okwaraji, how he came, saw and Conquered

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Posthumously, today is the 55th birthday of legendary Nigeria footballer, Samuel Sochukwuma Okwaraji. The football legend was born 19th of May 1964.

What comes to the mind of many Nigerians who knew or those that have heard about Okwaraji is that of a player who slumped and eventually died on the field of play, during a football match.

Okwaraji dawned the shirt of several European football clubs; AS Roma (1984-1985), NK Dinamo Zagreb (1985-1986), Austria Klagenfurt (1986-1987), VfB Stuttgart (1987-1989) and SSV Ulm 1846 (loan) (1987-1988)

His International career stared during the 1988 African Nation’s Cup, where he went on to score the fastest goal in the history of the African Nation’s competition. He featured in the final of the competition, though was not able to help the Green Eagles claim the trophy.

The Orlu born star slumped 77 minutes on of the 1990 World Cup qualifier encounter with Angola in Lagos. Autopsy revealed that the 25-year-old had an enlarged heart and high blood pressure.

United States Tech Giant, Google, marked Okwaraji’s posthumous birthday with a Google Doodle.

What a great way to celebrate the Legendary footballer.

See Video of how he slumped

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Features

Naija News today headlines top stories on Monday 13, may 2019

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Nigeria News, Naija News, Nigeria breaking news, Nigeria newspapers today, Nigeria news today, Latest Nigeria Newspapers, Latest Nigeria news, Nigeria news today headlines, naijanews, Headlines Today, breaking news today, naija news online now today, Nigeria online news now today, nigeria 247 news, Nigerianews

Here Are The Major Nigerian Newspaper Headlines Today Monday, 13th May 2019

1. Buhari’s is Concerned about the Poor
Vice President Yemi Osinbajo says President Muhammadu Buhari is interested in the well-being of the masses and interested in how to make his life better for them. According to Nigeria News  the Vice President said thison Saturday, May 11, during his one-day working visit to Bauchi state, where some new projects were commissioned.

2. APC Chieftain says Tinubu Will Succeed Buhari, Nobody Can Stop It.
Oludare Falade,  A chieftain of the All Progressives Congress (APC) has declared that former governor of Lagos State, Amhed Bola Tinubu, will take over from President Muhammadu Buhari in 2023, noting that “nobody can stop” the APC from achieving this aim.
Nigeria News understands that Falade said Tinubu would receive people’s support across the country.

3. Oshiomhole Kicked Me Out With DSS – Okorocha
Imo State Governor, Rochas Okorocha has revealed that the National Chairman of the All Progressives Congress (APC) Adams Oshiomhole, sent him DSS detail to insult him. Speaking in an interview with Vanguard, Okorocha said he had gone to interact with his party Chairman about issues relating to happenings in the party when he (Oshiomhole) sent his DSS personnel to push him out of his office.

4. Heavily Armed Security Agents ‘Deployed’ To Emir Sanusi’s Palace
Following events that has been happening in Kano State in the last couple of days, Nigeria News understands that heavily armed officers of the Nigeria Police Force (NPF), have been deployed to the palace of the Emir of Kano, Muhammadu Sanusi II, and the residents of some senior council members of the Kano Emirate in Kano state, northern Nigeria. A report monitored on Daily Trust by Nigeria News, diaclosed that about 10 police Hilux Vans with security personnel were stationed at the emir’s palace at Kofar Kudu on Saturday, May 11, while another 10 patrol vehicles were deployed to the personal residence of the chief of staff to the Emir of Kano along Iyaka road.

5. National Assembly Sends 2019 Budget To Buhari
The National Assembly has forwarded the 2019 Appropriation Bill to President Muhammadu Buhari for assent.
Naija News understands that both the Senate and the House of Representatives passed the national budget on April 30, 2019.

6. IPOB Vows To Lockdown S/East During Sit-At-Home Day
The Indigenous People of Biafra (IPOB) has maintained that this year sit-at-home order to honour the blood of slain Biafrans will hold. Emma Powerful, media and publicity secretary for IPOB, in a statement to reporters revealed that the group is committed to this course despite attempts by some persons and groups to compromise the directive, there will be total lockdown of Biafra land on May 30.

7. Saraki Furious After EFCC Seizes His Ikoyi Properties
Nigeria News understands that Senate President Bukola Saraki has kicked against the action of the Economic and Financial Crimes Commission (EFCC) over the seizure of some of his houses located in the Ikoyi area of Lagos State. This is coming after the EFCC launched a probe against the Senate president over allegations of money laundering.

8. Confusion In APC Over President Buhari’s New Cabinet
There is disquiet in the All Progressives Congress (APC) over the list of nominees for ministerial posts by President Muhammadu Buhari. Party chieftains are reportedly finding it difficult to understand the President’s body language on the matter.

9. Armed Personnel Deployed To Borno Worship Centers
It is reported that about 500 armed personnel of the Nigerian Security and Civil Defence Corps (NSCDC) has been deployed to various worship centres in Maiduguri,  capital of Borno state. Nigeria News understands that the action is to strengthen and reinforce the security and safety of lives and properties throughout the Ramadan period.

10. Manchester City Retains the English Premier League Trophy
English Premier League (EPL) champions Manchester City on Sunday retained their title after thrashing Brighton 4-1 at the Amex stadium. Despite Liverpool (Manchester City’s title rival) also winning their match, City now becomes the first team to retain the title back-to-back since Manchester United a decade ago.

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