masteringdiabetes masteringdiabetes

264 posts   24,296 followers   62 followings

Mastering Diabetes  Helping people reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Both T1Ds for a combined 30 years. ⬇️ Get Your Best A1c ⬇️

💓Vitamin B12 is an extremely important nutrient made by bacteria in the soil. We need it for brain and nerve health, heart health, red blood cell health, blood glucose balance, prevention of seasonal allergies, eye health, mental health, bone health, fertility, energy production, sleep, healthy skin, and more.
.
🧠One thing 99.9% of plant-based doctors agree upon is that vitamin B12 supplementation is the best way to ensure that you’re getting a reliable amount of B12 for optimal health.
.
📸Photo: @plantbased_food_and_travel

🥔Who doesn’t love mashed potatoes?
.
🥔You can certainly make these without oil or butter…
.
🥔And guess what? They’re actually even better when you make them with fresh dill and garlic!
.
🥔Potatoes are one of the healthiest foods on the planet and have been a staple food in many cultures for centuries. They’re high in vitamin C, fiber, and antioxidants, and they’re known to satisfy hunger better than any other food.
.
🥔Do you like mashed potatoes? Or do you prefer to eat them baked, air-fried into french fries, or made into latkes/potato cakes? Let us know in the comments below!
.
📸Photo: @sweetsimplevegan

Berries are good mood food! .
A recently published systematic review in Psychiatry Research journal called “The association between diet and mood: A systematic review of current literature” found numerous studies showing that a plant-based diet improves mood and decreases stress.
.
In one clinical trial, 39 healthy individuals were randomly assigned to either an omnivorous or vegetarian diet for two weeks. Those consuming the vegetarian diet reported improved mood, less mental confusion, and a decrease in mental stress.
.
Another study studied the effects of just 30 days of a vegan diet on people who had been eating a typical omnivorous diet. The participants reported better mood, less fatigue, and improved vigor.
.
In 2015, 620 healthy people were assigned to either a vegan, vegetarian, or omnivorous diet. Those assigned to the vegan diet reported that they felt significantly less anxiety and stress.
.
Eating lots of fruits and vegetables has been shown to dramatically decrease inflammatory markers in the brain, which is one reason why plant-based diets can elevate mood and reduce anxiety.
.
Vitamin C is also known to interact with neurotransmitters in the brain and gut to stimulate “feel good” chemicals in the brain.
.
What's your favorite fruit/vegetable to eat for a positive mood?
.
📸Photo: @eat_to_thrive

Have you listened to this week's podcast episode yet? In this week’s episode, we sit down with the filmmaker behind the award-winning Food Choices documentary and the upcoming Diet Fiction documentary – two films the weight loss industry does NOT want you to see.
.
The upcoming movie Diet Fiction will be released in January of 2019 and features 3 members of the Mastering Diabetes team, including Adam Sud, Robby Barbaro, and Cyrus Khambatta, PhD. Hold onto your hats as Michal Siewierski tells all!
.
Filmmaker Michal Siewierski explains:
.
What inspired Michal to produce a documentary about the weight loss industry
.
The real reason why the general public is so confused about what to eat
.
Some of the dangers of exposing weight loss industry lies
.
Why low-carbohydrate diet "experts" weren't interviewed for the film
.
See link in profile to listen to this enlightening discussion about a controversial topic!
.
📸Photo: @naturallyzuzu

🥦Where do you get your protein? The short answer to this is that all whole foods contain protein. Even fruit contains protein! But...
.
The source of your protein is very important because some sources of protein are better than others. Decades ago, nutrition scientists believed that animal-based forms of protein were “superior” to plant-based protein. And many people today still believe this.
.
However, scientists now know from numerous experimental and epidemiological studies that animal-based forms of protein accelerate aging, while plant-based forms of protein.do not. When most or all of your protein comes from plants, numerous metabolic processes occur that preserve good health and promote longevity.
.
So if you want to become a healthy centenarian someday, choose mushrooms – not meat…
.
Or bake some potatoes – not pork.
.
Slice up some tomatoes – not turkey.
.
Pile your plate with broccoli – not beef.
.
As long as you eat enough food and avoid the processed stuff, you’ll get enough protein. And you’ll be healthier by getting your protein from plants instead of animals.
.
📸Photo: @nimai_delgado

Let’s talk about nitrates in beets for a moment. When you eat beets (as well as other nitrate-rich vegetables like leafy greens), bacteria in your mouth convert the nitrates the nitrites.
.
You then swallow the nitrites, which get converted to nitric oxide in your digestive tract, blood vessels, heart, and other organs and tissues.
.
The nitric oxide produces a variety of benefits, including dilation of your arteries for lowering blood pressure and improving athletic performance.
.
Bacon and other processed meats contain nitrites, which confuses some people into thinking either vegetables are bad or processed meat is good.
.
But biochemistry explains why nitrites in processed meats promote heart disease and cancer, white nitrates in vegetables prevent and reverse these conditions.
.
The nitrites in meat form a chemical reaction with the iron, fat, and amino acids in meat to produce a toxic substance called heterocyclic amine. Heterocyclic amines don’t get converted to nitric oxide. .
Heterocyclic amines are known to cause cancer, heart disease, and neurological disease (Alzheimer’s, Parkinson’s, etc.).
.
Now you know the difference between nitrates in beets and nitrites in meats the next time someone asks. There’s a big difference. Please choose the beets!
.
📸Photo: @allysongesch

🍌Lettuce count the ways in which bananas are an ideal food for people with diabetes, shall we?
.
🍌They’re available year-round, all over the world.
.
🍌You can eat them without having to wash them or cook them.
.
🍌Bananas grow year-round and are affordable to eat as a staple food.
.
🍌They contain healthy fats (plant sterols) that block cholesterol absorption and help to lower cholesterol in the blood.
.
🍌Being high in potassium, bananas help to lower elevated blood pressure.
.
🍌Bananas are the perfect base ingredient for EPIC smoothie bowls and fruit bowls.
.
🍌When they’re ripe and the peelings are full of black spots, bananas become a great source of pectin – a special type of dietary fiber that improves glycemic control as well as healthy gastrointestinal function.
.
🍌Bananas contain fructooligosaccharides (FOS), which increase beneficial bifidobacteria in the gut.
.
🍌Banana trees are beautiful and beneficial for the planet.
.
🍌Bananas are a sweet, creamy, delicious versatile ingredient for any meal of the day.
.
🍌Although bananas are a low glycemic food, they replenish glucose and electrolytes in the body better than sports drinks and gels during and after strenuous exercise.
.
🍌What do you love most about bananas? How many bananas do you eat per day?
.
📸Photo: @naturally_nina_

Potato latkes, potato cakes, or hashbrowns…
.
What do you prefer to call them?
.
These are typically cooked fried in oil, which can worsen blood glucose control. Instead, you can bake these in the oven on a silicon baking sheet.
.
Potatoes contain an abundance of health-promoting nutrients, including vitamin C, potassium, fiber, vitamin B6, vitamin B3, and the unique tuber storage protein, patatin, which acts as a powerful antioxidant against free radicals.
.
Scientists in the UK have recently discovered another unique health-promoting nutrient in potatoes called kukoamines that helps to lower elevated blood pressure.
.
Love the food that loves you back...POTATOES!
.
📸Photo: @prosperoushealthylife

💓Food cooked without oil doesn’t have to taste bland! Try adding different spices to your meals for variation, flavor, and added health benefits.🚴‍♀️
.
This chickpea curry bowl wakes up your taste buds with garam masala, paprika, turmeric, tomato paste, shallots, garlic, and chili peppers.
.
Each of these flavor-enhancing ingredients comes with added health benefits, such as improving glycemic control, preventing cancer, and lowering elevated cholesterol in the blood.
.
Turmeric is also known to relieve pain and inflammation, as well as prevent dangerous blood clots.
.
Experiment with spices when you cook without oil, and you really can’t go wrong! Your taste buds will thank you.
.
Just remember that too much avocado will reduce insulin sensitivity and might cause elevated blood glucose levels for 24 - 48 hours.
.
📸Photo: @veganbysomi

⛩Have you heard of the Blue Zones? These are areas of the world where it’s common to live to be 100 years old (and not be confined to a nursing home).
.
🏞The 5 Blue Zones that have been verified by birth and death certificates, as well as researchers visiting these areas to speak with the centenarians and see how they live.
.
🏝These areas are: Sardinia, Italy; Okinawa, Japan; Loma Linda, California; the Nicoya Peninsula of Costa Rica, and Ikaria, Greece.
.
⛰The people living in these areas who live to be healthy centenarians typically eat a low-fat, plant-based, whole-food diet based on locally grown foods. These centenarians remain physically active, walking up and down hills on a daily basis and tending to their own vegetable gardens and fruit trees.
.
🌄Although the exact foods consumed varies in each of these populations, the one food staple they all eat on a daily basis is beans!
.
🏄🏻‍♂️For this reason, scientists believe that beans may contain a specific set of phytonutrients that promote longevity, though no specific compound in beans has been isolated as a causal factor for promoting longevity.
.
🤾🏻‍♂️What researchers do know at this point, however, is that animal-based proteins tend to shorten lifespan and plant-based proteins tend to lengthen it. So, the specific amino acids found in beans (which our bodies use as building blocks for protein) may be the factor that promotes longevity.
.
🧗🏻‍♂️Most likely, it’s a combo of these things (specific bean phytonutrients plus the amino acid composition) that promotes longevity.
.
🏋️‍♀️Either way, eating beans on the regular might lengthen your “healthspan” as well as your “lifespan.”
.
📸Photo: @eatwithclarity

💓If you’re a fan of chia seeds and overnight oats, give us a high five in the comments!🖐🏻
.
These 2 inexpensive staple foods are a power duo for optimal blood glucose control.
.
One recently published study on chia seeds found that when people with type 2 diabetes added chia seeds to their meals for 6 months, they lost more weight, lowered their C-reactive protein (a marker of inflammation), decreased their waist circumference, and improved their blood glucose control better than the study participants who ate oat bran without chia seeds.
.
Some people with diabetes have noticed that eating raw oats in muesli or uncooked overnight oats does not elevate blood glucose as high as cooked oats.
.
However, not much research has been done on raw versus cooked oats for people with diabetes. One study found no significant difference between raw or cooked on blood glucose or insulin response.
.
The verdict is that both raw and cooked oats are excellent foods for people with diabetes in the context of a low-fat, plant-based, whole-food diet.
.
Adding chia seeds to your oats will significantly improve glycemic control and overall metabolic health.
.
📸Photo: @fitomatoes

🌽Corn is cool! Whole kernel corn is high in special forms of insoluble fiber called arabinoxylans which are broken down by bacteria in your digestive tract into health-promoting substances. These substances may improve digestion and prevent cancers of the digestive tract.
.
🌽Corn is also a good source of lutein and zeaxanthin, unique carotenoids that protect your eyes from damage caused by accumulative exposure to UV light.
.
🌽The best way to cook corn in order to preserve beneficial nutrients is by steaming it. You can also eat it raw and benefit from its high resistant starch benefits, while improve blood glucose control as well as digestive health.
.
🌽Do you like corn? Do you prefer to eat it raw, as corn-on-the-cob, or mixed in with other vegetables?
.
📸Photo: @plantifullybased

Most Popular Instagram Hashtags