People who have type 2 diabetes often struggle with their blood sugar levels throughout the day. They may also gain weight easily, which makes it harder for them to manage their condition.

One reason that these individuals develop type 2 diabetes could’ve been a past history of poor nutrition choices.

In fact, research shows that people who eat less than half of the recommended daily intake of carbohydrates are twice as likely to develop type 2 diabetes compared to those who get at least 50 percent of their carbs from whole grains.

If you’re looking for a healthy way to start your day, consider switching over to oatmeal. Keeping reading to find out is oatmeal good for diabetes.

Can diabetics have oatmeal?

When looking at oatmeal and diabetes, here are three of the best options for diabetics:

Steel Cut Oatmeal

This kind of oatmeal is made by cutting the grain into small pieces before cooking. The result is a hearty bowl of warm goodness that contains more fiber than regular rolled oats. Steel cut oats are perfect for people with diabetes because they provide slow release energy that keeps you feeling full longer.

These types of oats are less processed and have a lower glycemic index than instant or quick-cooking oats. They release sugar more slowly into the bloodstream, resulting in a more stable blood sugar response.

Instant Oatmeal

Instant oatmeal is quick and easy to prepare. Just heat it in the microwave or stovetop, pour it into a bowl, and top it off with milk or fruit. This type of oatmeal is great for busy mornings when time is short.

Old Fashioned Rolled Oats

Can diabetics eat rolled oats? Yes, since rolled oats are simply cooked oat groats that have been flattened and then dried, diabetics can have them. These oats are usually sold in boxes and come in various flavors like cinnamon, vanilla, and maple. They’re delicious and nutritious, and they’re ideal for people with diabetes because of their high fiber content.

So next time you’re craving something sweet, try adding a little bit of oatmeal to your breakfast instead of reaching for the cookie jar. Your body will thank you later!

Which oatmeal is best for diabetics

Oatmeal can be a nutritious and beneficial option for diabetics because it is a whole grain and a good source of fiber, particularly soluble fiber. Soluble fiber can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. The good thing is there’s several healthy options available for choosing the best oats for diabetics — that we’ve included here.

There are some other tips to keep in mind:

Avoid flavored oatmeals. These products often contain added sugars and artificial flavors, which can negatively impact blood sugar levels. Always check the ingredient list and nutrition facts label to ensure there is no added sugar.

To maintain a healthy diet, it’s important to monitor your intake, for instance, knowing the bowl of oatmeal calories can help you keep track of your daily calorie consumption.

Oatmeal is naturally low in calories with only about 140 calories per cup.

Oatmeal usually doesn’t contain too many calories. Oatmeal has a small variation in the amount of calories depending on its type — whether it’s regular oatmeal, steel-cut or quick-cooking oatmeal.

Steel cut oats will have about five more calories per serving than the others. Oats vary in their serving sizes depending on which type of oats they are, but the standard serving for most types of oats is 40 grams dry.

Oats are also a good source of fiber. Fiber is the reason why you feel full and satisfied for longer after eating oatmeal. Fiber has been shown to lower cholesterol level and keep your digestive system healthy.

Healthy Calories, but…

If you don’t pay attention, this seemingly healthy breakfast could end up turning into a sugar-filled, belly-stuffing disaster.

The problem lies in the fact that oatmeal contains a lot of carbohydrates. Carbohydrates turn into glucose when digested by our bodies, which causes an increase in blood sugar levels. This can lead to insulin resistance and eventually diabetes.

So how do we avoid the calories in oatmeal? Part of it comes down to portion control. If you eat just one bowl of oatmeal, then you’re not going to get enough carbs to cause any problems. But if you eat two bowls, you could be getting way too much. Another part is what I call the seven common oatmeal mistakes. By avoiding these mistakes, you can get all the health benefits while minimizing the drawbacks.

Oatmeal can be healthy and tasty.

Don’t Fall into These Seven Common Oatmeal Mistakes

If you want to enjoy a delicious, filling breakfast without worrying about overdoing it on carbs, try these tips:

Oatmeal Mistake #1: Adding Too Much Sugar

If your oatmeal is sweetened with brown sugar or maple syrup, it’s probably too much. While some people like their oats sweeter than others, adding more than 1 tablespoon of sugar per serving can make the dish taste like dessert. Try using honey instead and add just a touch of cinnamon for an extra kick.

If you’re craving that extra boost of sweetness, add some fresh fruit. Add a few blueberries or chopped apples for a bit of natural sweetness and some essential filling fiber to help keep you satisfied until lunch time.

Oatmeal Misstep #2: Not Adding Enough Milk

If you’re looking for a creamy texture, then you need to add at least 2 tablespoons of milk to each cup of cooked oatmeal. The best way to do that? Add milk when cooking the oatmeal. You’ll get a thicker consistency without having to add any additional liquid later on.

Oatmeal Error #3: Skipping the Fiber

Fiber is one of those things that most people know they should be eating more of, but few actually do. That’s why it’s important to include fiber in your diet. It helps keep you feeling full longer and keeps you regular. Oatmeal is a great source of fiber, so if you want to boost its nutritional value, try adding a handful of nuts or seeds to your bowl.

Oatmeal Blunder #4: Forgetting To Cook It

Cooking oatmeal properly means boiling it until all of the water has been absorbed. This will ensure that you have a soft, chewy, and delicious breakfast every time. If you skip this step, you may find yourself with a mushy, gummy mess.

Oatmeal Bungle #5: Overcooking It

Overcooked oatmeal turns into gluey goo. When you cook oatmeal, you want to boil it until the water has completely evaporated. Once the water is gone, the starch molecules are left behind, which gives the food its chewiness. If you overcook it, however, the starch molecules break down and turn into a sticky substance.

Oatmeal Blunder #6: Adding Too Many Ingredients

Adding too many ingredients to your oatmeal can ruin the whole thing. For example, if you add raisins, chocolate chips, or other sugary treats, you might as well eat them separately because they’ll likely make your oatmeal taste even worse. Stick to plain old oats and enjoy!

Oatmeal Blunder #7: Not Adding Protein

Protein is another nutrient that you need to consume regularly. Eating protein-rich foods such as eggs, meat, fish, beans, and dairy products can help build muscle mass and improve your overall health.

Oats themselves contain protein, but only about five grams a serving. Compared to its 29 gram carb count, you’ll want to match it up with enough proteins. It’s especially important in the morning because it helps you feel satisfied and if you’re low on sugar, it stabilizes your blood sugar levels.

There are simple ways to do this. You could stir in a spoonful of nut butter, or add a scoop of protein powder, mix in some egg whites while it’s hot (which cooks the egg whites) or have a couple of slices of lean bacon with your oatmeal. There’s plenty of ways to benefit from the calories in oatmeal.

There are plenty of reasons to love oatmeal. It’s easy to prepare, versatile, inexpensive, and filling. Oatmeal can enhance your health and blood pressure. However, like anything else, it does come with a few blunders that you can avoid. These mistakes can lead to an unappetizing meal, so make sure you pay attention to these tips before you start preparing your next bowl of oatmeal.

Processed foods are foods that have been altered by adding preservatives, additives, or artificial ingredients. Some people believe these types of foods can cause health problems such as cancer and heart disease.

Experts agree that one way of eating healthier is to cut down on processed foods and have raw foods instead. That alone can help promote a healthy diet.

Most foods in the grocery store have been processed in one way or another. Which healthy foods should you put into your shopping cart?

Raw food doesn’t have to be bland or boring.

Read the Label

First thing is to read all the labels. The best way to avoid processed foods is to read the labels on your grocery store shelves. If you see any words like “artificially flavored” or “high fructose corn syrup” or “food dye”, then it probably means that the food has been processed.

If you want to eat healthy, try to limit your intake of processed foods.

Aim for at least one quality item with each meal — I believe they call it “clean eating.” You may be surprised at how much better you feel when you eliminate refined foods from your diet!

Examples of Quality Raw and Fresh Foods

Keep this list handy and try to have at least one of these with each meal.

Fruits: Apples, oranges, bananas, grapes, strawberries, blueberries, peaches, plums, pears, melons

Vegetables: Broccoli, carrots, cauliflower, celery, cucumbers, lettuce, peppers, spinach, tomatoes

Nuts & Seeds: Almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, sesame seeds

Meats: Beef, chicken, turkey, lamb, fish, seafood

Dairy: Milk, cheese, yogurt, cottage cheese, sour cream, butter, ice cream

Eggs: Egg whites, egg yolks

Beans: Black beans, kidney beans, lentils, chickpeas, white beans, black-eyed peas, split peas, adzuki beans

Grains: Brown rice, oats, quinoa, wheat berries, barley, couscous, millet

Seaweed: Kelp, dulse, nori, wakame

Seeds: Flaxseed, chia seed, hemp seed

Oils: Extra virgin olive oil, coconut oil, avocado oil, flax oil, walnut oil

Spices: Cinnamon, ginger, turmeric, cayenne pepper, nutmeg, garlic powder, onion powder, basil, oregano, rosemary, thyme, sage, marjoram, curry powder, chili powder, paprika, saffron, tarragon, pars ley, bay leaves, salt, pepper, lemon juice, lime juice, vinegar

Herbs: Basil, mint, cilantro, dill, fennel, anise, caraway, coriander, cumin, cinnamon, cloves, cardamom, ginger, nutmeg, mustard, oregano, parsley, rose, savory, thyme, tarragon, turmeric, vanilla, watermelon rind, apple cider vinegar, balsamic vinegar, brown sugar, molasses, tamari sauce, soy sauce, miso paste, nutritional yeast, kelp flakes, kelp powder, kombu seaweed, sea vegetables, seaweed, spirulina

Sweeteners: Honey, agave nectar, maple syrup, stevia, coconut sugar

The main point is that you want to consume real food and not just comfort food. These foods above typically have minimal processing so that the nutrients are kept.

Examples of Processed Foods

Try to avoid these if possible.

Breads: Bagels, bread sticks, baguettes, English muffins, pizza crust, tortillas, crackers, pretzels, chips, cookies, cakes, pies, pastries, doughnuts, donuts, croissants, pancakes, waffles, biscuits, scones, muffins, cupcakes, cake mix, dinner rolls

Sugars: sugar, cupcake frosting, icing, cake frosting, candy

Toppings: jam, jelly, preserves, peanut butter

Condiments, dressings and sauces: salad dressing, ketchup, barbecue sauce, relish, salsa, pasta sauce, soup, gravy, spaghetti sauce,

Processed meats: stew, meatloaf, meatballs, hamburger, hot dogs, sausage, bacon, ham, salami, jerky, deli meats, lunchmeat, smoked meats

Canned goods: tuna, salmon, sardines, anchovies, canned fruit, canned soups, canned tomato products, vegetable products, pickled vegetables

Excess Caffeine: caffeinated drinks, sugary energy drinks

In addition, there are many other types of processed foods that can cause problems for the body. Reading the label can help identify the major processed ingredients.

Good For The Body

The first thing we need to consider is… what is good for the body. We know that a diet high in animal protein is not good for us because it may cause heart disease, cancer, diabetes, obesity, and more.

However, some people claim that they feel better when they eat more animal proteins than others. This is true, but only up to a point.

If you eat too much animal protein, your body will start producing more insulin which leads to fat storage. Insulin is also linked with inflammation, so this could be why you’re feeling bad.

The best way to get enough protein is through plant sources like nuts, seeds, legumes, whole grains, tofu, tempeh, and fish. These foods have all been shown to help reduce inflammation and improve overall health.

Daily Protein Requirements

If you want to lose weight, then you should aim for about 0.8 grams per pound (0.36 kilograms) of lean muscle mass. This means that if you weigh 150 pounds (68 kilograms), you would need around 100 grams of protein each day. You can find out how much protein you need by using this calculator.

If you’re trying to gain weight, then you should try to consume 1 gram of protein per kilogram of lean muscle mass. So if you weigh 150 pounds, you’d need around 225 grams of protein daily.

What’s more, you should make sure that you’re getting adequate amounts of vitamins and minerals as well. If you’re eating a lot of processed foods, you’ll probably need to find a way to supplement those nutrients.

A great way to do that is to make the switch to raw foods and get those benefits.

What Are The 21 Benefits Of Eating Raw Food?

Raw food diets are very popular in many countries around the world. There are several reasons why raw food diets are so beneficial for our bodies.

1) They may help us lose weight…

Eating a raw food diet helps us burn more calories than we consume. This makes it easier for us to lose weight. When we eat cooked food, we absorb less nutrients because they get destroyed during cooking. When we eat raw food, our digestive system works better. Our body absorbs all the vitamins, minerals, and other nutrients that we need.

2) They may help us detoxify our body…

Eating raw food allows us to release toxins from our digestive system. Our bodies need time to process all the chemicals and other substances that we put into our body through eating. By eating raw food, we allow our bodies to do this naturally. Our bodies work best when they are clean and free of toxins. Eating raw food helps our bodies rid themselves of harmful bacteria and viruses.

3) They might boost our immune systems…

When we eat raw food, we feed our immune systems with vitamins, minerals, enzymes, and antioxidants. These things help keep our immune systems strong and ready to fight off infections. We don’t feel tired after eating raw food. We also tend to sleep better when we eat raw food.

4) They might make us healthier…

Many studies show that raw food diets improve overall health. It seems that raw food diets promote good digestion, which leads to fewer digestive issues. Raw food diets also seem to reduce inflammation in the body. Inflammation is linked to many diseases including arthritis, asthma, diabetes, and even some cancers.

5) They might help us live longer…

Some research shows that raw food diets may actually extend our lives. One study found that rats who ate raw food lived an average of 50% longer than those who ate cooked food. Another study showed that mice who ate raw food had lower levels of cholesterol and triglycerides. Studies show that raw food diets speed up recovery times.

6) They may help us maintain energy levels…

One reason that raw food diets are so effective is that they give us lots of energy. Eating raw produce gives us more endurance. We don’t have to worry about getting tired after eating because our bodies digest our meals quickly.

7) They might help us stay fit…

Eating raw foods also keeps us leaner. Because we don’t absorb nutrients from cooked foods, we tend to gain weight if we eat too much of them. Raw foods can help us avoid gaining weight because they contain no preservatives or additives.

8) They might help us heal faster…

Raw food diets may help us recover from injuries and illnesses faster. They are great for healing wounds. Raw food contains natural enzymes that help break down dead tissue. This means that we can heal ourselves without having to use antibiotics.

9) They may help us sleep better…

Eating raw foods before bedtime helps us fall asleep faster and sleep soundly throughout the night. Some people find that their sleep improves on raw food diets.

10) They may help us reduce stress…

Eating raw fruits and vegetables reduces our blood pressure and improves our moods. Studies show that raw food diets can help us cope with stressful situations. Some people find that they feel calmer after eating raw food. Others say that their moods become more positive after eating raw food.

11) They may help us manage chronic conditions…

Raw food diets may be especially helpful for diabetics because they provide a source of fiber. Fiber helps regulate sugar levels in the body. Eating raw fruit and vegetables may help us control diabetes, high cholesterol, and hypertension.

12) They may help us avoid heart disease…

This makes it easier for our hearts to pump blood around our bodies. Eating raw vegetables may lower bad cholesterol and which could prevent plaque buildup in our arteries. Because of that, it might lower the risk of heart disease.

13) They might help us treat depression…

Raw food diets may also help us deal with depression by improving our moods. Eating raw produce boosts serotonin levels in our brain, helping us feel happier.

14) They may help us deal with arthritis pain…

Eating raw vegetable juice may help ease joint pain associated with rheumatoid arthritis. Some say that apple cider vinegar might help too. It may help relieve inflammation in the joints. Raw foods are low in calories and fat. They also contain vitamins and minerals that your body needs to deal with pains.

15) They might help us fight allergies…

The vitamin C in raw veggies helps boost immunity and fights off infections. Eating raw veggie juices might help clear up skin problems like eczema and psoriasis.

16) They may help us build stronger bones…

Eating raw plant-based foods could build strong bones and teeth. The calcium found in raw foods might strengthen our bones and perhaps prevent osteoporosis.

17) They may help us live longer…

Eating raw food has been linked to living longer. A study published in the Journal of Nutrition showed that women who ate raw foods had fewer health issues than those who didn’t.

18) They may help us improve our mental health…

Raw foods contain antioxidants that protect our brains from damage. Eating raw organic produce may help us think clearer and be less stressed out. These healthy foods will fill you up so you won’t want to eat as much junk food.

19) They may help us improve athletic performance…

Raw foods have lots of nutrients that help us recover quickly between workouts. It also means we don’t need to snack all day long. Eating raw green leafy vegetables helps athletes perform at their best.

20) They may help us look younger…

Raw leafy greens such as kale, spinach, collard greens, and romaine lettuce are rich in iron, folate, potassium, magnesium, and other nutrients that keep our skin looking young.  Eating raw leaves like these can help make us look younger.

21) They may help us live happier lives…

Raw foods give us energy and vitality. We feel better when we eat them. Therefore eating raw whole foods could make us happy.

I would say that there is no doubt that raw food diet is beneficial for everyone. It is not only good for people suffering from diseases but also for healthy individuals. There are many benefits of this. However, if you do not know how to prepare raw food then you should consult a nutritionist or a doctor before starting any change in diet.

Vegan 100 by Gas Oakley

Through the guy who eats the most meat at my workplace, I met Gaz Oakley. Gaz made him appreciate vegan cuisine and that immediately caught my eye!

Gaz is a very skilled chef who previously just broadcasted his amazing vegan recipes via YouTube.

Now, his long awaited (by me at least) cookbook has finally been released!

Gaz’s book is completely vegan and shows how vegan food doesn’ t have to be boring.

In my opinion he is the master of flavor but not all of his recipes are completely healthy, as vegan isn’t the same as healthy.

This is my vegan bible with the most innovative and outstanding vegan recipes I have seen.

Try his vegan bacon (coco­nut bacon), but be warned, it’s super addictive — and not so health­ful — but who cares!

Here’s a simple recipe for a sweet and spicy rice salad with tofu and apricots. You will need nine ingredients and within thirty minutes you’re ready to serve.

This healthy recipe for rice salad uses red rice. Red rice has similar nutritional values as brown rice. They’re full of fiber and contain plenty of nutrients. You can usually find red rice near the Himalayas and southern India. But I just found some at my local supermarket so I thought I’d give it a go.

Red Rice Salad Recipe

For this quick and simple lunch or dinner recipe, we begin by cutting the apricot into small pieces. After that, put them into some lukewarm water with some raisins. Saute the red rice in a pan together with some olive oil, spring onions, and salt. Then we add some bouillon and cook the rice within 20 minutes ready.

You can toast some pine nuts during these 20 minutes, bake the tofu, and chop some fresh cilantro. Once everything has been prepared, you’re ready to serve your rice dish with baked tofu and dried fruit.

Rice with Tofu and Apricots

Prep Time 10 mins + Cook Time 20 mins = Total Time 30 mins

Ingredients

Rice Salad

• 1/3 cup (75 gram) dried apricots, welled
• 2 tbsp raisins, welled
• 2 spring onions, chopped
• 1 1/2 cup (300 gram) red rice
• 1 tsp cinnamon, ground
• half a bouillon cube, vegetable
• 1 1/2 cup (300 gram) tofu, cubes

Toppings

• 2 tbsp pine nuts, roasted
• 1/4 cup cilantro, chopped

Instructions

• Chop the apricots and leave together with the raisins in luke warm water for about 15 minutes.
• Clean and chop the spring onion. Sauté the spring onions with some olive oil in a skillet over middle high fire for 2-3 minutes. Continue by adding the rice, the cinnamon and a pinch of sea salt and sauté for an addition 2-3 minutes.
• In the meantime prepare the bouillon cube with 600ml boiling water. When the bouillon is ready add this to the skillet together with the welled raisins and apricots. Cook the rice in about 20 minutes ready.
• In a dry pan toast the pine nuts over middle high fire golden brown.
• After the pine nuts bake the tofu cubes with a tablespoon of olive oil over middle high fire.
• When the rice is ready stir in the baked tofu and serve with the toasted pine nuts and some chopped cilantro.

Equipment Needed

Two Skillets

Conclusion

This is a very simple dish but it tastes great! It’s also a good healthy alternative to pasta. You can make it as a side dish or even as a main course if you want.

Hope you enjoyed this recipe and I will see you next time 😉