Discover the metabolic syndrome diet: the best diet to become symptom-free again
The metabolic syndrome is the basis of various prosperity diseases as we know them today. That is why it is important to determine the metabolic syndrome at an early stage. So that something can be done on time, among other things with the help of the metabolic syndrome diet. When are you working to develop the metabolic syndrome?
The guideline for this is simple and as follows:
In women: waist circumference more than 88 centimeters
In men: waist circumference more than 102 centimeters
Metabolic syndrome diagnosis
The diagnosis can be made with certainty if two or more of the following symptoms are also present: ‘overweight, insulin resistance, high blood pressure, disturbed cholesterol levels and increased triglycerides’. Do you want to know if you are overweight too? Then do the overweight test.
Insulin resistance can be recognized by the following symptoms:
Weight gain when eating carbohydrates
Fatigue and energy dips after meals with carbohydrates (blood sugar dips)
Thicker on your love handles
Strong urge to be sweet
If you suffer from three or more symptoms then chances are that you have insulin resistance. The last three symptoms of the metabolic syndrome can be determined by your doctor.
Metabolic syndrome diet
The starting point is that the food is organic (EKO and Demeter) and preferably sustainable, so preferably comes away. I always choose as much pure, unprocessed food as possible. In BIO crops there are, on average, 20 to 40% more antioxidants than in conventionally grown crops and 4 to 30 times more salvestrols (a protective substance against cancer).
The products from the food industry such as ready-to-eat food, packaged food, sweets, pretzels and soft drinks do not occur in the metabolic syndrome diet. Vegetarians and vegans can adjust the metabolic syndrome diet as needed. Incidentally, most vegetarians and certainly vegans do well to take extra vitamin B12 (in egg yolk and dairy) as a supplement.
8 Proven Health Benefits (Fatty) Fish + Best Species
If you live in a country that is connected by the ocean, but where little fish is eaten. Then that is a terrible sin.
Eating fish namely has a lot of health benefits to the human body. And that has to do especially with the healthy fats that are found in oily fish.
In addition, you will learn in this article:
Which three forms of omega 3 fatty acids exist
Which shapes are in which products?
Why Omega 3 fatty acids are so important to the brain
What is the correct dose of omega 3 fatty acids
What is the disadvantage of eating large fatty fish
In 2/3 of the countries on average a person eats about 25 kilos of fish per year. That may sound like a lot, but if you compare this with some other countries, this is very little.
The absolute winners are Iceland and the Maldives where they eat an average of 90 and 165 kilograms of fish per year per person. And let those countries now also have much less trouble with certain diseases of prosperity that we have to deal with heavily in many countries.
That fish is healthy, almost everyone knows that. That it is generally healthier than meat, most people know too. And yet much more meat than fish is consumed.
I hope to be able to change that by writing this article.
What are omega-3 fatty acids
That fish is so healthy has everything to do with omega-3 fatty acids. These are unsaturated fatty acids. And these fatty acids are found in very few products, one of which is fish. But to understand the difference between different fatty acids, I teach you a little bit of “Fatology” below.
You can subdivide fats in:
The latter does not really belong in the list, because most of the trans fats we eat do not occur in nature at all. These are made in factories in a special way and this is also the reason why trans fats are very unhealthy.
For example, trans fats are found in margarine, fried foods, pastries, cakes, sweets and cakes. Of all these products you can say that they are unhealthy and that you should avoid them.
The difference between saturated fats and unsaturated fats has everything to do with the structure formula, but I will not kill you with that. What you only need to remember is that saturated fats are mainly found in animal products such as meat, butter, milk, cheese and also in chocolate.
Unsaturated fatty acids
Then we go on to the unsaturated fats, of which omega 3 is one. There are two types of unsaturated fatty acids:
Single unsaturated fatty acids
Multiple unsaturated fatty acids
Omega-3 fatty acids belong to the latter group. When a fatty acid contains multiple double bonds, it is a polyunsaturated fatty acid.
Omega-3 fatty acids, therefore, contain multiple double bonds. The first double bond is located on the third atom, hence the name.
Omega 6 fatty acids also contain multiple double bonds. The first double bond is then on, you guessed it, the sixth atom. This is therefore very easy to remember. And in this list also the following fatty acids belong:
Omega-7 fatty acids
Omega-9 fatty acids
And if you think that all fatty acids have the same effect on the body because they are so similar, you are wrong. The omega-3 fatty acids, in particular, are very healthy, in contrast to the other fatty acids.
EPA, DHA en ALA
Okay, omega-3 fatty acids.
There are three forms of these fatty acids:
EPA (eicosapentaenoic acid)
DHA (Docosahexaenoic acid)
ALA (alpha-linolenic acid)
The first two forms are mainly in fatty fish and the latter is more in vegetable products.
All three are very healthy and have many advantages, but there are still two that stretch the crown.
It turns out that especially EPA and DHA have many health benefits. ALA is not necessarily less healthy, but appears to be less active in the body.
ALA must first be converted to EPA or DHA to achieve the same health effects. Now that does not have to be a problem. Only the body can only convert a small part of the ALA.
It turns out that our body can convert only 5% of ALA to EPA and 0.5% can be converted to DHA (source). This, of course, does not make ALA worse, but you do need a lot more to finally get the health benefits out of it.
9 Tips to Quickly Reduce Your Fat Percentage + Table & Schedule
A good reason to lower the fat percentage in your body is to improve your health and your figure. You do this by burning fat, but how do you best deal with this? In this blog, you get the best tips to get a low-fat percentage and I give you an effective week schedule to quickly reduce your body fat percentage.
The fastest way to get results seems to be following a crash diet, but the opposite is true. I give you simple hacks that you can immediately apply in your daily life to burn body fat.
This is what you will learn in this article:
The best tips to reduce your fat percentage weekly
How you can quickly reduce your body fat percentage without losing muscle
What you need to do to get (and maintain) a low-fat percentage
Why sleep deprivation and chronic stress are worse than unhealthy eating
And much, much more ..
What is a healthy fat percentage?
Do you want to know if you are in a good physical form?
Then you better leave out the scale.
Because instead of relying on the scale and your body weight, you better take into account your fat percentage.
A low or high-fat percentage entails health risks.
Research shows that the fat percentage of a person is more important in predicting health risks than body weight (source). People who have the right fat percentage are healthier on average and live longer.
How do you know if you have a healthy fat percentage depends on a number of factors. The bandwidth where it is still healthy is difficult to name in one percentage. A healthy fat percentage depends on gender and age.
For example, it is genetically determined that women carry more fat than men. The fat percentage of a healthy woman is around 20-32% on average, while in a man this is between 10 and 18%.
In this video Rachel explains what a healthy fat percentage is and how you can best measure it:
The following values are a healthy fat percentage:
Healthy fat percentage table
The percentages are only an indication, because there are several dependencies, which means that the ideal percentage can deviate.
That adult women store more body fat than men has an important biological reason: the female body needs fat reserves (energy source) in case of a possible pregnancy. For this reason, women are starting to develop more fat reserves during puberty.
Why is a too high-fat percentage dangerous?
The higher your fat percentage, the more likely you are to develop subcutaneous fat and visceral fat. Too much body fat is especially dangerous if it is in certain areas of your body.
In men, excess body fat is mainly stored in and around the abdominal area. In women who are overweight, body fat is mainly stored on the stomach, hips and thighs.
While obese women are more likely to develop subcutaneous fat, men are more prone to the storage of visceral fat.
Visceral fat, also called belly fat, nestles around the organs and increases the risk of high blood pressure, high cholesterol, cardiovascular diseases and type 2 diabetes (source).
When do you have a too high-fat percentage?
On average, women between the ages of 19 and 29 falls above 30% in the danger zone.
For women between the ages of 30 and 40, this is above 31% and for women in their forties, it is all above 34% that poses health risks.
If women enter the transition, this often entails all sorts of health problems. Among other things, hormonal changes take place that can cause weight gain. This makes it more difficult for women to maintain a healthy body fat percentage.
20 Tips to Quickly Reduce Your High Blood Pressure Without Medications
Do you have a high blood pressure? And do you want to lower this blood pressure in a natural way without taking blood pressure reducing drugs as ace inhibitors? Then this article is written for you!
Remember, the subject of high blood pressure is quite complex and it contains a number of contradictions.
For example, there are doctors who are firmly convinced of lowering blood pressure with blood pressure lowering drugs (antihypertensive drugs) while other doctors find the whole idea of blood pressure reducers complete nonsense and money whiskers.
But do not worry, because this article is going to create a lot of clarity.
This is what you will discover:
Why blood pressure lowering medication does not cure anything
How often high blood pressure (hypertension) occurs globally
14 proven nutritional tips to lower your blood pressure
Which sites you can better skip when it comes to info about blood pressure
How many years of life will go off on average if the blood pressure is too high
What is blood pressure?
Blood pressure or tension is the force with which the heart pumps blood into the blood vessels, ie the fluid pressure in the arterial system. Blood pressure is shown with upper pressure (systolic) and negative pressure (diastolic), separated by a slash, for example, RR (Riva-Rocci) 120/80 mmHg.
At the top pressure, the pressure is highest as the heart contracts and the blood pushes the body. In the case of underpressure, this pressure is lower since the heart then relaxes. In short, you have to see the heart as a kind of pump.
What is (too) high blood pressure?
A (too) high blood pressure, also known as hypertension, means that there is too much pressure on your blood vessels. The result is that the blood vessels become harder and stiffer and the elasticity deteriorates. This increases the chance of arterial calcification. The result is that blood vessels can tear more easily.
A high blood pressure is related to:
Heart and vascular disease
Damage to organs or vessel walls
Cerebral hemorrhages and strokes
Overweight and obesity
Diabetes type 2
Of course, we are talking about long-term / chronic high blood pressure, not about a temporary high blood pressure that we all have, such as during a stressful event or sports activity.
That is why you should always sit for at least 5 minutes before you can measure your blood pressure. Over a period of several months (with risk profiles faster), different measurements are made to get as accurate a picture as possible of the blood pressure.
Incidentally, it is arbitrary where the boundary lies between a ‘normal’ and ‘too high’ blood pressure. That is why a few guidelines have been drawn up. These come from the European Society for Cardiology.
For adults, high blood pressure (hypertension) means that the blood count is more than RR 140/90 mmHg.
In the previous guidelines, the blood value 130/80 mmHg was aimed for, but research showed that people did not benefit from these low values and that it was not a realistic goal.
That is why we now aim for the systolic blood pressure of less than 140 mmHg. With 80-year-olds, that value is 140 to 150 mmHg.
If blood pressure is measured at home, it should be less than 135/90 mmHg. This is because at home the blood pressure is slightly lower than when you visit a doctor.
You can also measure your blood pressure at home if you have a blood pressure monitor for home use. Choose approved and reliable meters such as Beurer, Microlife or Omron.
How often does high blood pressure occur globally?
The prevalence figures are as follows:
“There are almost 900 million people in the world with hypertension, and there are almost 3.5 billion people with elevated blood pressure that doesn’t quite meet the definition of hypertension,” said study lead author Christopher Murray. He directs the University of Washington’s Institute for Health Metrics and Evaluation in Seattle.
In the 30-70 age group, 31.4% of people have high blood pressure, which is about. A percentage of 37.4% applies to men and 26.2% for women.
The graph also shows the explosive growth in how often hypertension occurs in the past decades. Time for an action you will say!
As the age increases, the percentage of hypertension increases, which, incidentally, declines again at an advanced age (80 years and older).
It is noteworthy that blood pressure rises with age in Western countries. For example, a study from 1929 with participants of traditional African natives in East Africa shows that blood pressure in men decreases as age increases. Also in the traditional Inuit, you see the same trend, just like the Kuna.
When these Africans, Inuit or Kuna come into contact with the western lifestyle, this effect reverses and blood pressure rises as the age goes up.
Hypertension is also a major problem worldwide. According to estimates from the World Health Organization, 7.5 million people worldwide die from high blood pressure (source) every year. That is 12.8% of all deaths.
Symptoms of high blood pressure
There is a whole line of symptoms of high blood pressure. Here are the most important ones:
A headache and dizziness
Nausea and vomiting
Shortness of breath
Problem with visibility
Blood pressure lowering medication does not cure
You might think that you are using medicines to cure something, and finally, they are also called medicines.
But no, there is little of that. Almost all medication does not cure diseases, but suppresses the symptoms of the disease. It is symptom relief, often without looking at the underlying cause. Not only that, because almost all medicines lead to (annoying) side effects.
If you think about it, there is a cure for a disease by tackling the cause and not a revenue model. Because of this, you ‘lose’ the patient instead of being in the medication for the rest of her or his life (and therefore pay money).
The idea of symptom management without looking at the cause also applies to blood pressure lowering drugs. You do not cure high blood pressure.
For example, if you look at ‘calcium channel blockers’ at a molecular level, they cause them to disrupt certain mechanisms that allow blood vessels to relax and expand. The result is that blood pressure drops.
But other consequences are a series of side effects, such as fluid retention (edema), slight palpitations, intestinal complaints, headache, dizziness, gum problems etc.
In order to solve the cause of hypertension, particular attention must be paid to the dietary pattern.
8 Proven Health Benefits of Olive Oil + Best Variant
There is a lot of disagreement on fats in your diet on earth. From the seventies, there was a call for less fat to eat. They would cause overweight, high cholesterol and cardiovascular disease.
Nowadays many scientists come back to this and fats do not appear to be as unhealthy as they thought. But there is one type of fat/oil that everyone always knew is healthy, and that is olive oil.
There is actually no person on earth who claims that it is unhealthy. And that is because olive oil has many healthy effects on the body.
In this article, I will teach you all these benefits.
In addition, you will learn in this article:
What type of fats olive oil consists of
Why you can heat your olive oil perfectly
How this oil improves your cholesterol levels
Why olive oil reduces the chance of cancer
Which type of olive oil is the best
Why is olive oil so healthy?
There is always a lot of fuss about fats and oils. There has been a long time that fats oils have only been negative in the news.
This has had everything to do with the fact that there is one big study (Keys from the 60s) that has linked the eating of fats to cardiovascular diseases. And then it is mainly saturated fatty acids, which you mainly find in animal products. You can think of cream butter here. As a result, many people have started to eat more margarine and vegetable oils with the idea that this is much healthier.
If you look at olive oil, olive oil is indeed a healthy alternative. But people are also going to use a lot more sunflower oil, palm oil and corn oil.
In recent years, however, it has come to light that there is no scientific link between eating saturated fats and the risk of cardiovascular disease (source, source). But still, many people eat vegetable oils and use them for baking. And that while it has been found that just the most vegetable oils are not healthy at all. And that has everything to do with the ratio of omega-6: omega-3 fatty acids.
Omega-6 ratio: omega-3
To understand why olive oil is so healthy, you first get a little insight into fatology.
You can divide fats into unsaturated fatty acids and saturated fatty acids. You can simply remember that saturated fatty acids are hard at room temperature and unsaturated fatty acids are liquid at room temperature. An example of a saturated fatty acid is butter and an example of an unsaturated fatty acid in olive oil.
A small side notes: You also have margarine, which actually consists of unsaturated fatty acids but which is hard at room temperature. It has been chemically processed at the factory and mixed with trans fats, making it hard at room temperature. This actually shows how unhealthy this fat is.
Vitamin C: 12 Proven Benefits + What is it and What Is Too Much?
Disclaimer: Vitamin C is a very complex subject with many different opinions. The following is my vision. Everyone is free to have a different opinion.
Vitamin C is perhaps the most famous vitamin. This vitamin is essential for supporting the natural immune system.
A vitamin C deficiency occurs less and less in the Western world, but some groups of people are still at risk.
Given the benefits, it is not surprising that vitamin C is a popular supplement. But how much would you have to take each day? And what is the best form of vitamin C?
And how do you know if you have a vitamin C deficiency? In this article, you will learn everything you need to know about vitamin C.
You discover include:
The effect of vitamin C and what makes this vitamin so special
How much vitamin C you need for optimal health (hint: it is more than 15 times more than what most Nutrition Center would advice!)
The symptoms and consequences of a vitamin C deficiency
The 12 most important health benefits of vitamin C
The answer to the question “can vitamin C help with weight loss?”
And much, much more …
What is vitamin C?
Vitamin C, also known as ascorbic acid and L-ascorbic acid, is a vitamin and antioxidant that you ingest through food and is also used as a dietary supplement.
Important to know is that vitamin C is a water-soluble vitamin. Water-soluble vitamins are not properly stored in the body.
The concentration of vitamin C in the blood is controlled by the kidneys through a process known as renal absorption.
This prevents vitamin C from being lost in the urine. However, the body can not store and process large quantities of vitamin C, so the extra amount will leave the body through the urine within a few hours.
Vitamin C will, therefore, have to be sufficiently absorbed by eating certain food sources or taking supplements.
Vitamin C is necessary for the production of collagen synthesis, L-carnitine and certain neurotransmitters. Vitamin C is also involved in protein metabolism.
Where is Vitamin C more good for?
Vitamin C supports many essential body functions, including:
Antioxidant effect: the human body uses antioxidants to protect itself against oxidative stress (source).
Support collagen formation: without vitamin C, the body is unable to synthesize collagen, the most important protein in connective tissue. The result is that a deficiency affects the skin, tendons, ligaments and bones (source).
Support immune function: contain high concentrations of vitamin C. During an infectious disease, this concentration is quickly depleted (source).
In the past, vitamin C was used to prevent and treat scurvy.
Scurvy is a disease that arises as a result of a vitamin C deficiency. The deficiency of vitamin C leads to symptoms such as anemia, gum disease and skin problems.
This is because vitamin C is necessary for making collagen, an important protein that is used to make and maintain the skin, cartilage, tendons, ligaments and blood vessels.
Vitamin C is needed for healing wounds and for repairing and maintaining bones and teeth. Vitamin C also helps to better absorb the intake of non-heme iron from plant sources (source).
You do not have to worry about scurvy today. Scurvy is now relatively rare, but it used to be common among seamen and pirates who had to spend a long time on board a ship.
When the trips lasted longer than originally planned, the fruit and vegetables got lost and the sailors started to suffer from a vitamin C deficiency, which led to scurvy. More about this later.
Today, vitamin C is the most commonly used for the prevention and treatment of colds.
Is Saturated Fat Bad and Unsaturated Good for You? Review + List
We need fat in addition to carbohydrates and proteins as a source of energy. However, one fat is not the other and they have different effects on our health.
Saturated fats have a bad reputation. They would cause heart and vascular disease. And if you think about that, that’s weird. We have been eating saturated fat (meat, eggs) for hundreds of thousands of years, while cardiovascular disease has only been an epidemic for a century. But what do we have to trust? Our common sense or the advice of The Nutrition Center?
I rely on science and searched it for you, I share my findings in this article.
What you will learn more about fats in this article:
What types of fat there are
What types of fat there are
Which types are bad and good for you
Why low-fat eating is not healthy
What are the foods that contain healthy fats
What types of fat are there?
We can divide the fats into two main groups:
If you want to know if saturated fat is bad, or unsaturated fat is good for you, you can also scroll down straight to the summary. If you really want to know all the angles, I would advise you to read this article in its entirety.
It is not possible to avoid saturated fat altogether, as both fats will always be present in fatty foods. It is true that you have foods that are high in unsaturated fat while they are low in saturated fat. So you have an influence on the amount of saturated fat you eat.
The difference between the saturated and the unsaturated fat are the chemical bonds. Saturated fats are fatty acids without double bonds. Unsaturated fatty acids have at least one double bond.
Saturated fatty acids have a solid form at room temperature (usually) while unsaturated fatty acids are (usually) liquid.
Saturated fatty acids are found in:
All foods in which the above foods are processed
The following fatty acids are saturated fatty acids:
Many people have grown up with the idea that saturated fats are extremely unhealthy and that you should avoid them at all times. Yet saturated fats are necessary to stay healthy, we really would not be able to do without.
Saturated fats are the building blocks for many hormones that play a role in heart, liver and lung function and are necessary for nerve signal processing and keeping our immune system strong. Saturated fatty acids also form the building blocks for the cell membrane.
Saturated fatty acids are also required for the transport of fat-soluble vitamins (A, D, E and K2) and metabolic processes. These fatty acids also ensure the absorption of minerals.
Saturated fat and cholesterol
Yet saturated fatty acids have a bad name. It all started in the 70s of the last century. In 1977 Dietary Goals for Americans, a connection was made between eating saturated fat and increased cholesterol.
Health organizations in other countries took over and manufacturers came on the market with low-fat nutrition.
The theory was that saturated fat increased the (bad) LDL cholesterol. Elevated LDL cholesterol is seen as a risk factor for cardiovascular disease. This theory has never been proven (source) but is nevertheless the recurring theme in many dietary recommendations by health organizations such as The Nutrition Center.
And since elevated LDL cholesterol is a marker for an increased risk of cardiovascular disease, it seemed logical to eat less saturated fat.
Several studies have been conducted into the effect of saturated fat on cholesterol. However, the effect is weak and inconsistent and the investigations have methodological deficiencies.
If saturated fat really has such a big effect on cholesterol then you should be able to prove it easily. However, this is not the case up to now. The relationship between eating saturated fat and the rise of LDL cholesterol is therefore very debatable.
The story with cholesterol is that people with high cholesterol are more likely to have heart disease. This does not mean that cholesterol causes heart disease. Cholesterol is produced by the body to combat inflammation! High cholesterol can, therefore, be seen as a marker that there are problems (inflammation) somewhere in the body.
We also need cholesterol. For example, too low cholesterol is also associated with an increased risk of premature death.
Certain population groups eat an exceptionally large amount of saturated fat. Examples are the Masai (an African nomadic tribe) who drink a lot of full-fat milk and the population of some Polynesian islands that mainly eat coconut and derived products. These populations have healthy cholesterol and cardiovascular diseases do not occur
LDL cholesterol can be divided into two subclasses: small dense LDL (sdLDL) and large buoyant LDL.
It is the sdLDL cholesterol that is associated with an increased risk of heart disease. Eating saturated fat causes a shift of sdLDL cholesterol particles to the LDL with larger particles (large buoyant LDL). This actually reduces the risk of cardiovascular disease.
In addition, saturated fat provides an increase in good HDL cholesterol.
12 Tips for Curing Diabetes Type 2 / Diabetes in 8 Weeks
Disclaimer: there is no guarantee that diabetes type 2 / diabetes can be cured in 8 weeks, but there are indeed studies showing this where only the diet was adjusted. Other lifestyle tips that also have an effect are not yet applied.
It is often wrongly thought that type 2 diabetes is a chronic and progressively progressive disease. This is because, through medication, people fail to turn the tide.
However, research shows that you can recover from type 2 diabetes. As a result, you can stop using medication, the symptoms disappear and you significantly reduce the risks of complications.
How I can reverse type 2 diabetes I will share with you in this article. Everything you are going to read here has been scientifically proven and substantiated.
Put a cup of tea and sit on it because it has become a long article. The article is so complete, however, that this article is the only thing you need to read if you want to reverse type 2 diabetes.
What you will learn in this article:
What causes type 2 diabetes
What lifestyle adjustments you have to make
Which eating habits you have to learn
What better you can no longer eat
You can consider this article as the guide to reverse type 2 diabetes. Everything you need to know can be found here, even a number of recipes that you can use immediately.
Diabetes type 2 in numbers
Type 2 diabetes is also called diabetes or old age sugar.
The word old-age sugar is almost never used again. It would imply that type 2 diabetes is unavoidable and is associated with aging, which is not the case.
More and more people already have type 2 diabetes at a younger age. As a result, people with a thirties and forty-somethings are diagnosed with diabetes type 2.
There are more and more people diagnosis globally millions of people have already received this diagnosis.
There are many people that have type 2 diabetes without knowing this. In the initial stage, the complaints and symptoms are not always directly related to diabetes. Especially if you are still young.
Do you suspect that you have type 2 diabetes? Then you can have a blood test done. The relationship between glucose and insulin in the blood is then examined. A high value means that you have diabetes.
Correlation between type 2 diabetes and nutrition
There is a clear correlation between diet and type 2 diabetes.
Over the past decades, we have been eating more and more sugar and refined carbohydrates.
This is partly because in many light products the fats were replaced by sugar. With the removal of the fat, the taste was lost, with sugar taste was brought back to the product.
In addition, food manufacturers discovered that sugar has an addictive effect, as a result of which consumers started to eat more of their products.
In 1980, 4.7% of the world’s population had diabetes type 2 while it is currently 8.5%.
Health organizations expect that more people will get type 2 diabetes in the coming century. They consider type 2 diabetes as a major threat to public health.
What is type 2 diabetes?
The body has become insensitive to insulin if you have type 2 diabetes. This is called insulin resistance.
As a result, the body can no longer properly absorb the glucose from the blood. As a result, blood glucose remains too high.
This high blood sugar is harmful to health. This way it is harmful to the brain, the joints and the nerves.
Do you want more background information about diabetes type 2? Then I advise you to read my extensive article about diabetes type 2. Here you learn, among other things, what diabetes is type 2, what the symptoms are and what complications can occur.
In this article, I will focus further on reversing type 2 diabetes.
Cause diabetes type 2
Because this is important to understand how you can reverse diabetes, I will briefly explain this.
A lot of research is currently being done into the cause of type 2 diabetes. The exact cause is unknown.
What is known is that there is an obvious correlation between diet and the risk of type 2 diabetes.
It is also sometimes said that lifestyle habits such as smoking, drinking and little physical activity cause type 2 diabetes. However, this is not the case.
These are lifestyle factors that increase the risk of diabetes. However, they do not cause diabetes.
It has been investigated what people eat in different countries and how many people have type 2 diabetes. This has been done for 175 countries.
The study revealed a correlation between the consumption of sugar and type 2 diabetes.
From various studies, the fructose from which sugar is made appears to cause problems.
Sugar consists of 2 molecules, glucose and fructose.
Glucose can be absorbed by all body cells, but fructose is not.
Only the liver can primarily process fructose. In the liver, fructose is partially converted to the usable glucose and fat.
The excess fructose is stored in the liver in the form of glycogen.
However, the capacity of the liver to store glycogen is limited. The surplus of fructose is then stored as fat (source).
This will give you a (non-alcoholic) fatty liver.
If your liver often gets a lot of fructose to process then it becomes contaminated and eventually becomes insulin resistant. Your glucose is then no longer properly absorbed from the blood.
This gives a whole series of health complaints that fall under the denominator of metabolic syndrome.
The liver becomes overloaded by eating fructose in combination with eating more calories than the body needs. The liver therefore becomes insulin resistant.
Most types of sugar consist for half of fructose (and for the other half of glucose). You can therefore also see (added) sugar as the cause of type 2 diabetes.
12 tips to cure type 2 diabetes
Now the cause behind diabetes type 2 is explained, it is time for the tips with which you can reverse type 2 diabetes.
Turning type 2 diabetes around will not be easy for everyone. For many people, this will mean that the lifestyle has to be tackled drastically.
Old habits will have to be canceled and replaced by new, healthier habits. It will take some time before new habits and behavior are ingrained.
Incidentally, I can not promise that the tips below will cure diabetes for everyone in 8 weeks.
How fast you can cure type 2 diabetes depends in part on your current health, your use of medication, the extent to which you are overweight and whether you are really strict with diet and lifestyle advice.
If you follow the tips below, I can promise that the quality of life will improve. And fairly too!
It is also important that you do not see the end of the 8 weeks that I have given as a target point. You will really have to change your eating habits and lifestyle forever if you want to start feeling better again.
As soon as you fall back into old (unhealthy) (eating) habits, it will not be long before symptoms reappear.
Diabetes type 2 can not be cured in the sense that it never comes back. With the right lifestyle, you can bring the symptoms of diabetes type 2 into remission.
However, the symptoms of diabetes type 2 will be guaranteed to return to a wrong lifestyle. Furthermore, it is important that you never stop taking medication on your own. Always do this in consultation with your doctor.
At a certain point your blood values, blood pressure and / or cholesterol will be improved so that your doctor considers it justified to stop certain medicines or to reduce them.
A summary of the best tips to cure type 2 diabetes can be found in the infographic below which I have had made.
Tip 1: Stop smoking
Most tips that I will give relate to nutrition. These nutritional tips, however, have only limited effect if you smoke. That is why I start with this tip.
That smoking is not good for your well-being is generally known. Smoking while you have diabetes is even more unpleasant for you than it already is. It is disastrous for your blood vessels and you increase the possibility of a heart attack.
Smoking increases the insulin resistance which is of course very disadvantageous if you have diabetes.
Smoking is so bad that even passive second-hand smoke increases the risk of type 2 diabetes. If you have a partner who smokes in the house, it would certainly help you if it stops smoking or starts smoking outside.
Smoking also increases the risk of various types of cancer such as lung, breast, prostate cancer and gastrointestinal cancer.
If smoking cessation does not work, seek help and discuss this with your doctor. There are medicines and methods that make stopping less heavy.
Tip 2: Move regularly
If you have type 2 diabetes then you have become less sensitive to insulin. You can improve this sensitivity through movement.
With a better insulin sensitivity, your body will be able to absorb more glucose from the blood, which will lower blood glucose.
To move, your body uses glucose as the main fuel. By burning glucose, you are better able to keep your blood sugar low.
For insulin sensitivity and blood glucose monitoring you can do cardio, strength training and HIIT (high-intensity interval training)
That you move is therefore much more important than the training form you choose. I would say choose an activity that you like so that you can keep up and yield it in the long run.
In the case of overweight, your body is also less sensitive to insulin. By moving more you will lose weight. This is conducive to your insulin sensitivity.
The best you move every day for half an hour. If your condition is bad, you can start walking or cycling.
If your shape improves, you can go swimming or even go running.
Always build it up so that your muscles, tendons and joints can get used to the load.
You can also do fitness / strength training. Everything that burns glucose and stimulates blood circulation is good for you.
If you start exercising then you are well advised to monitor how your blood glucose reacts to this. This can become too high or too low due to the efforts.
2.1 Sitting a lot is not good for you
If you have a profession where you sit all day, this is bad for your diabetes. For example, people with a sedentary profession have a higher risk of developing type 2 diabetes.
Sitting less and exercising more ensures better control of the blood sugars.
If you have a sedentary profession, switching to a profession in which you move more is not always an option (but one that you could investigate). What you could do is get up every hour and walk around for a few minutes.
Tip 3: A healthy weight
If you are overweight then you do well to go down until you have reached a healthy weight.
You will start to feel better for every kilogram that you lose, but it is really important that you continue until you have a good weight.
A good weight is more effective for good blood glucose than medication.
The big ‘secret’ of type 2 diabetes is therefore a healthy weight. As long as you are overweight, you are guaranteed not to get rid of your type 2 diabetes.
To get rid of your diabetes it is important that you lose visceral fat. This is the fat that is stored around the organs such as the liver and pancreas. Visceral fat is also called belly fat.
As long as you have too much visceral fat around the liver and the pancreas, you remain insensitive to insulin.
If you lose organ fat, your insulin sensitivity will return. With the recurrence of insulin sensitivity, the blood sugar will decrease and the symptoms of diabetes continue to fall into the background.
Excess visceral fat increases the inflammatory values in your blood as well as the insulin resistance,
This is the reason why nowadays more and more doctors look at the abdominal circumference and do not just calculate the BMI to stare blindly at it.
Someone can have a good BMI and still have too much visceral fat.
The fat around the organs will push the belly outwards, creating a belly.
Men should aim for a maximum circumference of 94 cm and women 80 cm.
If you are overweight then it is important that you tackle this. This can be done in various ways.
Do not ever lose weight with a low-fat diet or a protein diet. Especially a protein diet is very disadvantageous for people with diabetes.
With a low-carbohydrate diet, you can also lose weight much faster than with a low-fat diet. Low-carbohydrate diets are also better to maintain than low-fat diets
Note: If you use medication for blood pressure and / or to lower the blood glucose and start losing weight then it is wise to do this in consultation with your specialist. By following a diet, your blood pressure or blood glucose in combination with medication may become too low.
3.1 The low-carbohydrate diet
With diabetes type 2, your body can no longer process carbohydrates properly.
After eating carbohydrates, these are digested into simple carbohydrates. These simple carbohydrates can absorb your body in the form of glucose through the blood.
With your blood sugar rising, your pancreas starts to produce insulin. This hormone is needed to absorb the glucose from the blood in the cells.
In people with type 2 diabetes, this system no longer works as it should work. This makes the blood sugars too high with all the harmful consequences.
When the type 2 diabetes develops, the pancreas starts to produce more and more insulin because the body has become increasingly insensitive to this hormone.
At a certain point, the pancreas becomes exhausted and it will then produce less insulin. The mechanism of insulin generation and glucose recording has then become completely out of balance.
Stopping overloading this system is very effective for reversing type 2 diabetes. You can do this by eating low carbohydrate.
By limiting the amount of carbohydrates we eat, the mechanism of insulin production and insulin sensitivity is less affected so that recovery can occur.
Many studies have already been conducted which have proven the effectiveness of low-carbohydrate diets in type 2 diabetes.
A low-carbohydrate lifestyle also appears to be favored in the long term for type 2 diabetes.
The type of carbohydrates that raise the blood sugar
The carbohydrates in plant food consist of a mix of starches, sugars and fibers. These ratios vary per food source. For example, potato, wheat and parsnips contain a lot of starch.
Banana, pineapple and mango are examples of fruits that contain a lot of sugar. And you will find a lot of fiber, for example, in pears, oranges and blueberries.
You will understand that every food has a different effect on blood sugar. It is the sugars that make the blood sugar rise the fastest.
The blood sugar will increase due to the starch, but less quickly as with sugars.
The dietary fibers ensure that the food leaves the stomach more slowly so that the sugars and starch do not enter the small intestine as quickly.
In the thin, the glucose is extracted from the food and released into the bloodstream. By eating fiber, the blood glucose rises less hard after the meal.
Fibers are also a form of carbohydrates, but they are not broken down into glucose and the blood sugar does not rise.
If you are going to calculate how much carbohydrates a vegetable or fruit type contains, you can subtract the fiber component from it.
For example, parsnip contains 17 grams of carbohydrates per 100 grams of which 5 grams of fiber. If you eat parsnip then 17 grams – / – 5 grams = 12 grams of carbohydrates will be converted to glucose.
The indigestible carbohydrates in and dietary fibers in plant foods are also called prebiotics. They play an important role in keeping the intestinal flora healthy and stimulate the growth of lactobacilli and bifidobacteria in the large intestine.
A known probiotics is inulin. Inulin has been shown to improve with type 2 diabetes.
How much carbohydrates can you eat?
In low-carbohydrate diets, some people feel that you are not allowed to eat carbohydrates. What is not the case.
Good results are achieved in people with diabetes with strict low-carbohydrate diets. In some studies, one could only eat 20 grams of carbohydrates per day, which is extremely little. Remember that carbohydrates are also found in vegetables and fruit. Eating fruit is then excluded in any case.
At 20 grams of carbohydrates per day, you will have to replace the carbohydrates for fats. You are talking about a ketogenic diet and not a low-carbohydrate diet.
In a ketogenic diet, your liver will produce ketone bodies that serve as an alternative fuel for glucose.
Your body becomes a fat-burned machine with a ketogenic diet which will use an alternative energy source (ketone bodies).
With a ketogenic diet, you can not eat fruit and only a few types of vegetables because of the carbohydrates. As a result, you can eventually get a shortage of certain nutrients such as minerals and vitamins.
Fortunately, excellent results are also achieved with more moderate low-carbohydrate diets.
In both people with diabetes type 2 and type 1, there is an improvement by following a low-carbohydrate diet.
With a moderately low-carbohydrate diet, you can eat fruit, lots of vegetables and there is even room for healthy carbohydrate sources such as oatmeal.
Every body reacts differently to carbohydrates. It is important that your blood glucose does not exceed 8 mmol / L after the meal. Above this level, you can eventually get nerve damage and other complications.
How much your blood glucose increases after a meal depends on the amount of carbohydrates you have eaten, the amount of dietary fiber, the type of carbohydrates and your insulin sensitivity.
If you start with a low-carbohydrate diet then it is important to measure your blood glucose before and after the meal.
You can then adjust the amount of carbohydrates you eat up or down depending on your glucose.
The general rule is that the more carbohydrates you eat, the more your blood glucose will rise. Only by measuring your glucose can you adjust in food and possibly medication use.
Tip 4: Proteins
If you start eating low on carbohydrate, you will have to replace part of your carbohydrates for proteins and fats.
Proteins have hardly any influence on blood sugar levels and ensure that you have a satisfied feeling after a meal.
This is because proteins digest more slowly than carbohydrates, so it takes longer before they leave the stomach. This also helps with weight loss because you have less need for a snack between meals.
Rich in proteins are meat, fish, poultry, dairy, nuts and legumes. Two protein sources have additional benefits for people with diabetes. These are eggs and Greek yogurt.
In people with diabetes and metabolic syndrome, eggs appear to improve insulin sensitivity, reduce inflammatory levels and improve cholesterol.
4.2 Greek yogurt
Greek yogurt appears to improve blood sugar.
People with type 2 diabetes turn out to be able to lose weight with Greek yogurt in the diet.
Tip 5: Fatty acids
The right fatty acids are important if you want to reverse type 2 diabetes.
Nuts are a good source of omega 3 fatty acids, fiber, and proteins. Nuts help reduce blood glucose, HbA1c values and LDL cholesterol.
You do not have to eat much. A small hand per day is enough. More than 30 grams of nuts per day offer no additional health benefits.
If you still want to lose weight keep in mind that nuts are very rich in calories. They contain about 650 kcal per 100 grams. A handful of nuts (30 grams) is therefore already good for 200 kcal, about 10% of your daily calorie requirement.
You can eat all the nuts, they are all healthy. Walnuts and almonds are also seen as the most healthy nutty varieties.
Because each note has its own specific health benefits, it is best to alternate the types or eat a nut mix.
The best you eat is unroasted nuts. These are not heated so that the healthy omega 3 fatty acids have not oxidized. And by eating unsalted nuts you prevent your blood pressure from becoming too high.
Peanuts are not nuts but legumes. It is better not to eat these often or not at all. Peanuts contain a lot of omega 6 fatty acids and disrupt a good omega 3 omega 6 balance.
We already get enough omega 6 in relation to omega 3. If the omega 6 becomes too high compared to omega 3, it actually promotes infections.
5.2 Fatty fish
Omega 3 is a collective name for certain polyunsaturated fatty acids. The most important are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
ALA is an essential fatty acid, the body can not make it yourself and it must be obtained through the diet.
EPA and DHA can make the body from ALA. Because the body can not do this efficiently, it is better to also get EPA and DHA from food.
Fatty fish such as salmon, herring, mackerel, anchovies and sardines contain a lot of EPA and DHA. These fatty acids from fish improve fat metabolism, blood pressure and keep the blood vessels healthy.
These fatty acids also reduce infections in people with diabetes.
For the EPA and DHA fatty acids, you can eat a fatty fish twice a week and / or use fish oil, krill oil or algae oil capsules.
5.3 Olive oil
Olive oil is also a good source of vigorous omega 3 fatty acids and antioxidants. It reduces the risk of cardiovascular disease and improves cholesterol levels.
5.4 Coconut oil
Coconut oil contains mainly fatty acids from medium chains (MCT, Medium Chain Triglycerides). This is in contrast to most fats.
The MCTs are healthy and good to take in diabetes. They help to lower blood sugar and increase insulin sensitivity.
Because coconut oil is resistant to high temperatures, it is ideal for baking or stir-frying.
Tip 6: Eat a lot of fiber
Dietary fiber has been shown to help keep blood glucose and insulin levels low. They also help to prevent complications in type 2 diabetes.
You have soluble and insoluble fibers. Both are good to eat. The insoluble fibers do have the greatest effect.
The soluble fibers ensure that the blood sugar levels gradually increase after the meal.
The insoluble fibers seem to increase blood glucose less. Both types of fiber are therefore important to eat.
Dietary fiber is not only important in diabetes, it is always important for good health and should not be lacking in a healthy diet. For example, eating fiber rich reduces the risk of cardiovascular disease and lives longer with fiber-rich food.
Men must aim for about 38 grams of fiber per day. For women, this guideline is 25 grams per day.
It can be quite difficult to get enough fiber from your diet, that’s why I give a list of foods rich in fiber.
You can find dietary fiber:
Vegetable; carrots, beetroot, broccoli, artichoke and Brussels sprouts in particular
Legumes; lentils, kidney beans, split peas and chickpeas in particular
Fruit; pears, strawberries, avocados, apples, raspberries and bananas in particular
Seeds; pumpkin and sunflower seeds in particular pips
Nuts; almonds, coconuts, pistachio nuts and walnuts in particular
Whole grain cereals
About the above high-fiber foods a number of comments specifically for people with diabetes.
6.1 Sweet potatoes
Sweet potatoes are rich in carbohydrates, but they are slowly converted into glucose and are therefore the responsible alternative to regular potatoes.
Because sweet potatoes are rich in carbohydrates, they do allow blood glucose to rise, so do not eat too much. Sweet potato contains 20 grams of carbohydrates per 100 grams.
As a bonus sweet potato contains more vitamins and minerals than regular potatoes. Sweet potato contains beta-carotene, vitamin A, B vitamins, calcium and magnesium.
6.2 Whole Grains
Wholegrain cereals are preferred over processed grains (wholemeal bread instead of brown or white bread for example).
Keep in mind that grains contain a lot of carbohydrates. One slice of wholemeal bread already contains 14 grams of carbohydrates, which is very hard.
Instead of (wholegrain) bread, it is best to eat oatmeal as a source of carbohydrates and fiber.
Oatmeal is seen by many as the healthiest grain there is. It is an unprocessed (wholemeal) grain and is known as a good source of slow carbohydrates rich in essential minerals.
For people with diabetes, oatmeal has another important health benefit. Oatmeal is rich in a soluble fiber (beta-glucans) which has a positive effect on blood glucose and cholesterol.
There are also studies showing that beta-glucans reduces insulin resistance in people with type 2 diabetes.
People with diabetes also appear to respond better to insulin by eating oatmeal. Blood glucose also improved.
You can make porridge from oatmeal, but you can also make pancakes.
Do not buy oatmeal which is sold as quick to prepare. This is oatmeal which is very finely ground. As a result, the oatmeal is quickly digested and the blood sugar quickly rises.
6.3 Pure chocolate
Pure chocolate is very rich in fiber and offers many health benefits thanks to the high concentrations of antioxidants.
The disadvantage is that sugar is also processed in chocolate. Therefore choose dark chocolate with the highest possible cocoa content (preferably 80%, but more is better), which contain less sugar.
See dark chocolate as a treat and keep it on occasion, 1 piece of dark chocolate per day so you do not too much disturbed your blood glucose.
Instead of pure chocolate, you can also use raw cocoa nibs or raw cacao powder if you want to take advantage of the health benefits of chocolate.
It contains no sugar at all and it also contains 7 times as many antioxidants as dark chocolate because it is not heated.
Quinoa is a pseudographer and ideal as an alternative to (white) rice. This is because the carbohydrates of quinoa are slowly converted to glucose.
Quinoa is rich in carbohydrates (63 grams per 100 grams), so eat it in moderation.
Quinoa is also rich in proteins, which gives them a more saturated feeling than rice. This helps you to eat less and lose weight.
Quinoa is also rich in essential minerals.
6.5 Superfoods with fiber
Because it is difficult to get enough fiber you can supplement with certain superfoods.
A superfood rich in fiber is chia seed.
Chia seed has a positive effect on blood glucose, blood pressure and inflammation.
Chia seed is not only rich in fiber, it also contains antioxidants that benefit people with diabetes. It contains chlorogenic acid which ensures that there is less glucose in the blood after a meal.
Linseed is another superfood that is rich in fiber.
Linseed helps to keep blood glucose stable and improves A1c levels in people with type 2 diabetes.
Another important characteristic of linseed is that it improves insulin sensitivity.
Tip 7: Minerals
If you have diabetes, then two minerals are extra important. These are magnesium and chromium.
Magnesium is an essential mineral for our health. It is involved in some 700 processes in your body.
By taking sufficient magnesium in your diet, you ensure that the insulin resistance is r7.2) Chromeeduced and that the blood glucose stabilizes.
You can take magnesium in the form of magnesium supplements.
You can buy the best magnesium malate for this.
Magnesium malate is a combination of magnesium and malic acid. Magnesium is absorbed better by this combination. In addition, malic acid supports your glucose metabolism.
Certain foods are also rich in magnesium. You can eat nuts, avocado, fatty fish, seeds, green leafy vegetables and (in moderation) dark chocolate.
Chromium (or chromium) is a mineral of which we need little and therefore falls into the category of trace elements.
You can find chromium in most types of vegetables, fruit, whole grain cereal products and nuts.
In small quantities, it is also in meat.
Chromium is important in your glucose and fat metabolism, it reduces your insulin resistance and helps to stabilize blood sugar.
Tip 8: Herbs
People with diabetes benefit from certain herbs. These are:
These herbs can provide the last piece of improvement needed to reverse type 2 diabetes. Provided you have successfully implemented the most important lifestyle changes.
Below I will discuss these herbs separately.
Cinnamon imitates the effects of insulin and promotes the absorption of glucose from the blood into the cells. This helps to lower blood glucose.
With cinnamon, you can lower your blood sugar by up to 29% (!) (Source, source, source). Cinnamon (extract) is therefore a very useful dietary supplement for people with diabetes.
Cinnamon can be used in the preparation of dishes. For example, a pinch of cinnamon is tasty because of the oatmeal porridge. You can also sprinkle cut pieces of apple with it.
Cinnamon also appears to improve insulin sensitivity.
Note: eating too much cinnamon is not good for you. Here you can get liver poisoning or cancer. Chinese cinnamon can be safely used in a dose of 0.5 to 2 grams per day. Ceylon cinnamon can safely be used up to 5 grams per day.
Another herbal extract that you can benefit from is berberine. It has been used in Chinese medicine for centuries and it lowers blood glucose and cholesterol.
Berberine works so well in lowering blood glucose that it often works even better than medications intended for this purpose.
If you use medication consult your pharmacist first if you can start using berberine. Berberine can negatively affect the effects of certain types of medicines.
Some people may get diarrhea, constipation or abdominal pain from berberine.
8.3 Fenugreek seeds
Fenugreek seeds are a seed seeds that you can buy at most health food stores. It is mainly used in curry but also in pastries and bread in Arabic cuisine.
In the Netherlands, fenugreek seed is used for fenugreek cheese, in a similar way to cumin cheese.Short Description: Fenugreek Cheese – Gouda. Premium Quality. Fenugreek cheese is a slightly nutty flavour because of the Fenugreek seeds. The fenugreek seeds are very healthy and nutritious and it is said that these seeds are great for your digestive system.
People with type 1 and 2 diabetes benefit from fenugreek seed. It lowers the blood sugar.
Feel free to taste your food with a clove of garlic. It helps for lower blood glucose and lowering LDL cholesterol.
Garlic also protects against infections.
Turmeric (yellow root) is a herb that is widely used in Asia. For example, it gives the yellow color to curry powder in which it is processed.
Turmeric has many health benefits, too many to mention here.
People with diabetes do well to regularly use turmeric in the kitchen. It lowers blood sugar and the risk of cardiovascular disease.
Turmeric also supports the functioning of the kidneys which is important for glucose control.
Ginger is an herb that is widely used in the kitchen worldwide.
Ginger is good for health and for people with diabetes in particular.
Ginger causes a decrease in blood sugar and HbA1c levels.
Ginger also improves insulin sensitivity
Onions can lower blood sugar in people with diabetes.
Studies show that meals containing onions for lower blood sugar after meals provided people with diabetes.
8.8 Black cumin
In people with diabetes, black cumin reduces the high blood sugars.
Black cumin also protects against certain complications associated with diabetes.
Ashwagandha is also called Indian ginseng.
It is an herb that is used in traditional Indian herbal medicine.
In both healthy people and people with type 2 diabetes, ashwagandha reduces the blood sugar.
Tip 9: Dietary supplements
Besides herbs, you could use a number of food supplements.
With dietary supplements, just as with the use of herbs, they can take care of the dots on the i. They only make sense if you have adjusted your lifestyle completely.
A nutritional supplement that benefits people with diabetes is glucomannan.
It is root tuber from Asia and for sale as a supplement.
It causes carbohydrates to digest more slowly.
In addition, it is good for your cholesterol and blood pressure.
9.2 Alpha lipoic acid
Alpha-lipoic acid is a coenzyme and reduces insulin resistance in people with type 2 diabetes.
9.3 Vitamin C
People with diabetes benefit from vitamin C.
It ensures lower blood sugar and is also good for blood pressure and inflammatory values.
Vitamin C occurs naturally in fruits and vegetables. You can supplement this with (unsweetened) vitamin C tablets or powder.
Tip 10: Apple cider vinegar
A home-garden-and-kitchen remedy that is very enthusiastic about the health community is apple cider vinegar.
It offers many health benefits and especially for people with diabetes it has a number of powerful properties.
Apple cider vinegar helps in losing weight, lowering blood sugar and improving the symptoms of diabetes.
Apple cider vinegar causes blood glucose to rise less after a meal and it also improves insulin sensitivity.
If you inject insulin or take medicines that stimulate the production of insulin, apple cider vinegar is not such a good idea. Your blood glucose can then become dangerously low.
Tip 11: No stress
Stress is always bad for you but worse if you want to get rid of diabetes.
For example, stress increases blood pressure and causes higher cortisol levels (the stress response hormone). A disruption of cortisol causes a higher blood sugar.
Under the influence of cortisol, it will also be much more difficult to lose fat around the abdomen because fat is retained and stored under the influence of cortisol.
For many people, work is a source of stress.
If you experience a lot of stress at work, you can discuss this. Perhaps you can get another job which is less stressful or you can get help with your work.
Finding a less stressful job can also be an option.
In any case, ensure a better balance in your life.
Also provide moments of relaxation with, for example, yoga or mindfulness. This will already improve insulin sensitivity
Tip 12: Let certain things stand
If you want to cure diabetes, not only are the things you need to do or eat important. The things that you should not do or eat are, I think, even more important.
Something you should not do is smoke and do not get out of your chair. And so there are things that you better not eat.
If you do eat these things then the other things you do or eat are actually of little use and you frustrate your goal to cure type 2 diabetes.
What you better not eat are added sugars, refined carbohydrates and trans fats.
To clarify this, I give you an overview of foods that contain these with an explanation below.
12.1 Fruit juice
Fruit juice is seen as a healthy drink. However, the effect of fruit juice on blood sugar is the same as that of soft drinks. This also applies to fruit juices which are 100% fruit juice and do not contain added sugars!
Fruit juice is full of fructose, the type of sugar that causes type 2 diabetes.
The problem with fruit juice is that the fibers of the fruit have been filtered out. As a result, the absorption of the sugars is not delayed as is the case when eating fruit.
So keep it when eating fresh fruit and let the fruit juices stand.
12.2 Dried fruit
A lot of moisture is lost when fthe ruit is dried. This makes the amount of sugar more concentrated. For example, raisins contain 4x as much sugars as grapes.
If you want to cure diabetes then you better go for fresh fruits that are low in sugars.
Fruits that contain few sugars are strawberries, raspberries, blueberries, blueberries, cranberries, lime, lemon and grapefruit.
12.3 Soft drinks
Soft drinks are at the top of the list of the wrongest things that you can take.
Soft drinks are full of sugar and because these sugars are liquid they will be absorbed directly by the blood. Soft drinks also offer no nutritional value.
Another point with liquid calories from sugars is that your brain does not register this in the same way as calories from solid foods.
Liquid calories from sugars do not provide a feeling of satiety so you do not automatically correct by eating less.
You will probably not be surprised that the drinking of soft drinks is associated with the worsening of insulin resistance.
Drinking soft drinks not only causes the insulin resistance to worsen, but it also causes abdominal fat, it reduces the metabolism and increases the risk of cardiovascular disease. Enough reasons to no longer buy soft drinks.
Soft drinks that are sweetened with sweeteners also have a negative effect on your insulin and blood glucose. It is therefore better to leave these as well if you want to cure type 2 diabetes.
What you can drink is water, (green) tea, herbal tea and coffee.
This may initially be very boring if you are used to drinking soft drinks. You will therefore have to be more creative.
So on hot days, you can track yourself on spring water with bubbles in which you do a slice of lemon or lime and ice cubes.
Coffee contains antioxidants and drinking coffee has a correlation with a lower risk of type 2 diabetes. Drink your coffee black or possibly with a small splash of cream.
The only responsible sweetener that does not raise blood sugar or insulin is stevia. Stevia even appears to lower blood sugar.
You have to use pure stevia, which is for sale at health food stores.
Green tea contains a unique antioxidant which ensures that the liver delivers less glucose and improves insulin sensitivity.
The best thing you can drink is just water. Your kidneys regulate the excess blood glucose by draining it through the urine.
For this, it is necessary that you drink enough water.
12.4 Refined carbohydrates
Refined carbohydrates are industrially processed carbohydrates. A well-known example is a flour.
To make flour, the fibers are stripped of the grain after which it is finely ground.
This process produces carbohydrates which are broken down into glucose much more quickly by the body.
This causes you to experience a peak in blood glucose after eating such carbohydrates.
Refined carbohydrates that regularly come on the table with many people are bread, cereals, white rice and pasta.
In the form of snacks you also often encounter refined carbohydrates. You can find them in cookies, cakes, energy bars, rusks, crackers and bagels.
Refined carbohydrates are not only bad for your blood glucose. They also appear to affect memory in people with diabetes.
In some study, it has been shown that replacing ordinary bread with wholemeal bread led to an improvement in blood glucose in people with diabetes.
This also improved blood pressure and cholesterol.
12.5 Trans fats
If there is something that scientists agree on, it is that trans fats are harmful to health.
Trans fats have no effect on blood glucose, however, they are associated with insulin resistance, an increase in inflammatory values, an increase in abdominal fat and a deterioration of cholesterol.
Trans fats therefore increase the risk of cardiovascular disease. Something that you can not have if you have diabetes because you already have an increased risk of cardiovascular disease.
Trans fats are produced by the processing of vegetable oils. This processing is also called the hardening or hydration of fats.
This processing is done to improve the shelf life and structure of fats (without taking into account the consequences for health).
You can find trans fats in most margarines, baking and roasting products, peanut butter, pastries and coffee creamers. They are often also in snacks, cookies and even in frozen meals.
Trans fats are so bad for health that they are already banned in some countries. There are also countries that have already announced to ban trans fats.
In most countries, people rely on self-regulation of the food industry and trans fats are still being processed in our food (less than 10 years ago).
The worst thing is that you are not obliged to declare trans fats on the packaging.
However, if you see something like ‘vegetable fat, partially hardened’, ‘hardened fat’ or ‘hydrogenated fat’ on the packaging, then you know that there are trans fats in the product and you can leave the product better.
12.6 Dairy products with a taste
Yogurts and milk drinks with a taste are not a good idea if you want to cure diabetes.
Do not be tempted by cries like ‘light’, ‘fat free’ or ‘0% fat’.
Yoghurts and milk drinks with a taste often contain added sugars. And usually not a bit too.
You can best choose real, natural, Greek yogurt. It is rich in proteins and contains few carbohydrates.
The proteins in Greek yogurt make you less hungry less so that you eat fewer calories.
Greek yogurt also appears to improve blood sugar.
To flavor your Greek yogurt you can use some fresh fruits such as strawberries or blueberries.
Beware of Yoghurt Greek style. This is fake Greek yogurt which does not have the health benefits of real Greek yogurt because it contains more carbohydrates and much less protein.
12.7 Breakfast cereals
Virtually all breakfast cereals are sweetened with a form of sugar. Let me put it this way; I have not yet been able to find unsweetened cereal in the supermarket, but maybe they do exist.
Apart from the sugar used in breakfast cereals, they are also processed (refined) carbohydrates.
The combination of sugar and processed carbohydrates in breakfast cereals ensures that your blood glucose gets a boost by eating it. Not a good start of the day seems to me.
Eating breakfast cereals is also high on my list of the worst things you can eat in diabetes.
Also, beware of breakfast cereals which claim to be healthy like the granola’s which are on the shelves nowadays.
These may not be as bad as traditional breakfast cereals due to the use of nuts and seeds, but often also contain a lot of added sugar such as honey, syrup, corn syrup or just sugar.
As an alternative to breakfast cereals, you can use oatmeal or a muesli with no sugars added.
12.8 All forms of sugar
Some people think that natural sugars are less bad than granulated sugar. One uses honey, maple syrup or agave syrup as an alternative to granulated sugar.
The difference between honey and granulated sugar, for example, is that honey is not processed and granulated sugar.
But whether you use granulated sugar or honey, they have the same effect on blood glucose, insulin and they also increase inflammation markers in the blood.
If you want to get rid of your diabetes, you should avoid all forms of sugar as much as possible. There is (unfortunately) no such thing as a ‘good’ sugar.
To make your food sweet you can possibly use pure stevia which you can buy at health food stores. This is the only sweetener that does not increase insulin.
12.9 Most food is not okay
It is impossible to be complete with everything that is bad for you. If I had to make an estimate then I think 90% of the food you find in the supermarket is not suitable for you if you want to cure diabetes.
With the above points, I have mentioned and explained a number of large and important product groups that you can avoid better.
As a rule, you can eat anything that is unprocessed (assuming normal portions) and you must be alert to processed food.
With processed food, you will always have to read the ingredients.
Everything that sugar is added to, everything that contains refined carbohydrates and everything that contains trans fats is by definition bad for you. This regardless of any health claims that are made on the packaging. Also be aware of the many names that are used for sugar.
The tastiest recipes and best tips to reverse type 2 diabetes?
Everything in the book is all about lowering and stabilizing blood sugar levels. An additional effect of the cookbook is that you will also lose weight if you are overweight.
It teaches you that it is not necessary to grow old with diabetes, regardless of what your age is or how long you are already suffering from type 2 diabetes.
In the “Dr. Neal Barnard’s Cookbook for Reversing Diabetes: 150 Recipes Scientifically Proven to Reverse Diabetes Without Drugs“ you learn everything you need to give your health a boost.
Below I give you some recipes that fit in a diet that allows you to reverse type 2 diabetes.
Recipe 1: oatmeal with walnut & blueberries
This recipe is suitable as breakfast and consists of exclusively responsible ingredients.
The oatmeal is a good source of slow carbohydrates. The blueberries are low in sugar and a source of main antioxidants. The cinnamon ensures that the blood sugar does not rise too much and the walnuts are a perfect source of omega 3 fatty acids, proteins and fibers.
Ingredients (for 1 person):
30 grams of oatmeal
30 grams of blueberries
A cup of water
Half a cup of unsweetened almond milk
15 grams of walnuts
A pinch of cinnamon (to taste)
Heat the over for at 180 degrees.
Cover an oven plate with baking paper and spread the oatmeal over it.
Bake the oatmeal for 20 minutes until it is golden brown.
Bring the water with the almond milk in a pan to the boil and add the oatmeal. Leave it on a low heat until the oatmeal has become soft and creamy.
Turn off the heat and add the blueberries, walnuts and cinnamon and stir.
Put the whole in a dish to serve. Add some blueberries to garnish.
Incidentally, it is not necessary to put the oatmeal in the oven first, this brings out the taste of oatmeal a bit more. If you are in a hurry, you can skip this.
You can combine it yourself with oatmeal and different fruits. The combination with strawberries or raspberries is also recommended. These fruits also do not contain many natural sugars.
You can also add a teaspoon of chia seed to your oatmeal. This gives you extra fibers which ensure that you feel full after breakfast.
Tip: if you want the sweetener a little sweeter then you can at last add a few drops of pure stevia.
Recipe 2: Poached egg with yoghurt sauce
This recipe is suitable as breakfast or lunch. It is rich in proteins so that you can resist it for a long time. All ingredients are responsible if you have or want to reverse diabetes.
The salmon contains the important omega 3 fatty acids EPA and DHA which improve fat metabolism. Greek yogurt helps to improve blood sugar. The eggs improve insulin sensitivity and the turmeric lowers blood sugar.
Ingredients (for 1 person):
50 grams of real Greek yogurt (natural)
A pinch of turmeric
Half a tablespoon chopped fresh dill
Juice of 1/4 lemon
1 teaspoon of horseradish
A pinch of white pepper
Salt to taste
1 small and hard whole wheat bun
2 slices of smoked salmon
2 poached eggs
A tablespoon of sliced chives
Put the Greek yogurt in a dish with the turmeric and stir until it is golden.
Add the dill, horseradish, white pepper and some salt to the Greek yogurt and stir well.
Poach the eggs in boiling water.
Cut the wholemeal bread roll and fill each half with a slice of smoked salmon, the poached egg and the yogurt sauce.
Sprinkle the buns with yogurt sauce and enjoy.
Tip: do you want to replace fewer carbohydrates than the wholewheat sandwich by a wholemeal rice waffle or leave the sandwich completely and add some raw vegetables. Thanks to the many proteins in this dish, you do not have to worry about getting hungry again.
Recipe 3: Courgetti bolognese with mushrooms
Courgetti is a responsible alternative to carbohydrate-rich spaghetti.
Courgetti is made from zucchini with the help of a spiral cutter. A spiral cutter (spirelli) makes beautiful strings of vegetables such as zucchini, carrot and cucumber.
For this recipe, we make spaghetti of zucchini. Zucchini contains only 3 grams of carbohydrates and 16 kcal per 100 grams.
The beauty of Italian food is that you can use a lot of garlic and olive oil.
Both are discussed in this article and are good for you if you have diabetes and want to reverse.
Ingredients (1 person):
Zucchini that you make courgetti
1 tablespoon extra virgin olive oil
1 onion cut into small pieces
2 cloves of garlic, finely chopped
1 large carrot cut into cubes
150 grams of mushrooms (kind to taste) cut into pieces
1 teaspoon of apple cider vinegar
200 grams of peeled canned tomatoes
A half tablespoon of sliced basil
Salt and pepper to taste
Fry the onion, carrot, garlic in a tablespoon of olive oil until the carrot is soft
Add the mushrooms, tomatoes, apple cider vinegar and herbs. Boil the whole until it is nicely concentrated
In a separate pan, do the courgetti with a tablespoon of olive oil and a dash of water. Heat the courgetti for 5 to 8 minutes without being overcooked and weak.
Put the zucchini in a bowl and spoon over the bolognese sauce of the mushrooms and feast.
Finally, I wish you every success with reversing diabetes. If you have any questions, do not hesitate to contact them below. I will then try to answer your questions as quickly as possible.
Quickly burn excess pounds and belly fat with simple make slimming recipes
Did you know that research shows that 1 in 3 just arrives from a diet instead of waste?
That’s why I tell my clients I don’t like to advise a diet, but I like to help them to change the lifestyle
Mediterranean diet benefits! The health benefits, 8 tips and 3 recipes!
Are you looking for a healthy way of eating?
There are so many diets and dietary guidelines that you can hardly see the forest through the trees.
But the Mediterranean diet still stands out. It is not actually a diet, but more a lifestyle and a way of eating.
You eat a lot of vegetables, you choose healthy fats and eat less meat and bread. Is it healthy?
There is a reason why people in the Mediterranean are getting so old!
Greece and Sardinia
There are certain zones in the world where people are very healthy and older than average. These are the so-called blue zones. Here people often become 100 years or older. Two areas are extra here. These are Sardinia in Italy and Ikaria in Greece. The way of eating is an important cause of their good health.
The striking thing is that it is not a single diet. The population of Spain is different from that of Greece or Southern France. So there are a number of nutrients that are used in the diet that are healthy, but the way of eating as a whole is varied. Every kitchen uses other products. You can see that they often eat locally grown vegetables, it is fresh and the quality of the food is high.
The blue zones also have a different life rhythm
Not only does the food differ from yours. The life rhythm is different. It is all a bit more relaxed, people are less stressed. Life is also adapted to the heat in the summer, for example, they keep a siesta. Furthermore, family ties are important and are often eaten together.
Compare this with your high workload, the many appointments on one day, how we have to do everything on time and see our family once every two months. Many people feel alone and experience little support from the environment. In addition to diet, the lifestyle is also important. But with food, you can already achieve a lot for your health.
The basis of the Mediterranean diet
The Mediterranean diet is based on eating habits from the countries around the Mediterranean Sea. It is true that it mainly goes back to the sixties (because nowadays people in Greece and Spain, for example, are increasingly eating a Western diet). These are the characteristics of the Mediterranean diet:
Fresh products of high quality
Use of olive oil
The basis consists of vegetables, fruit, nuts, whole grains, fish
Little red meat
As little sugar and processed products as possible
Because the Mediterranean diet is so diverse, you can not easily say which products do and which do not belong. That is also because they make different dishes in each country, have access to different products and draw on different traditions. But that also gives you the opportunity to choose dishes or products from countries that you prefer. This way you can enjoy eating very varied.
Important components in the Mediterranean diet
Many vegetables are used. The basis of the diet is vegetable food. You can eat all kinds of vegetables that you want. In the west, the emphasis is very much on meat and large quantities of it are eaten here. Often people eat around 250 grams of meat per meal in a western diet and this is not recommended in the Mediterranean diet. You can reduce this to 100 grams. In addition, you should only eat red meat once a week.
Usually, the inhabitants of countries around the Mediterranean drink a glass of red wine with food. We do not recommend drinking wine every day for your health, but occasionally drinking a glass of wine can have a positive effect, for example on blood pressure. Often, water is also drunk with meals.
Especially the extra virgin oil is widely used.
In the West, fats are often looked at carefully and we are taught that they are dangerous.
The fats in olive oil are healthy and support a healthy heart.
Eggs and dairy
You can eat in moderation. Yogurt, cheese and milk are used. Where in for example the Netherlands dairy is often central and especially milk and cheese are consumed, this is not the case in the Mediterranean sea areas.
Fish and seafood
Fish and seafood are eaten more often than in a western diet. It is recommended to do this twice a week.
You can think of fresh or saltwater fish, mussels, crab and lobster, octopus and the like.
Fish and seafood contain healthy fats and many proteins that contribute to your physical health.
No processed products
Another plus is that as much as possible is chosen for unprocessed products. As a result, you will not encounter products such as soft drinks, candy, white bread and processed meat such as hamburgers and hot dogs.
Light products, which contain chemical sweeteners, also do not fit within the Mediterranean diet.
In a western diet, we eat a lot of carbohydrates in a day. You can find them in bread, potatoes, pasta and rice. In the Mediterranean diet, these have a lesser role. Mostly whole grain and unrefined grains are eaten.
Healthy and fresh herbs are used, such as basil, thyme and oregano.
The use of salt should be limited.
The Mediterranean diet is a healthier diet than the ‘normal’ western diet. The balance between the different fats is better, it stimulates the activity of the intestines and the pancreas and it contains a lot of fiber for a healthy digestion.
You do not have to count calories if you use the Mediterranean diet. You can eat three meals a day and twice a healthy snack. To learn more about the health benefits of the Mediterranean diet, see the next point in this article.
What can you eat in the Mediterranean diet?
Vegetables: All kinds of vegetables, such as spinach, zucchini, eggplant, carrots, broccoli, tomatoes, cabbage, bell peppers.
Fruit: All fruits, such as oranges, bananas, strawberries, grapes, dates, melon, peach, pears, apples.
Nuts and seeds: Walnuts, cashew nuts, hazelnuts, sunflower seeds, pumpkin seeds, pine nuts
Meat: red meat in moderation, chicken, turkey, duck.
Fish and seafood: Trout, salmon, mackerel, shrimp, oysters, sardines, mussels.
Legumes and potatoes: Beans, lentils, chickpeas, potatoes and sweet potatoes.
Eggs, dairy and cheese
The health benefits of the Mediterranean diet
This diet has many benefits for your health.
Listed below are the most important:
Longer life span and more health
Research shows that people in the Mediterranean region are on average 20% healthier and they live longer. When you start with it, you can quickly notice the benefits of this way of eating. With the Mediterranean diet, you can actually age years.
Helps with weight loss
Although this diet is not specifically meant to lose weight, you will find that you can lose weight simply by choosing healthy products. You eat varied and choose less sugar and processed products.
You also eat fewer carbohydrates and if you eat them, they are healthy. This diet helps to gain and maintain a healthy weight.
You get valuable nutrients
To stay healthy and fit, it is important to follow a diet that is rich in antioxidants, minerals and vitamins.
The Mediterranean diet contains this plenty. Because you eat a lot of vegetables, fruit and legumes you provide your body with everything it needs.
These healthy substances also help to keep dangerous diseases at bay and slow down the aging process.
Reduces the risk of cancer
The monounsaturated fatty acids (omega 3, 6 and 9), large amounts of antioxidants and phytosterols make the Mediterranean diet very healthy and help reduce the risk of cancer.
This applies to colorectal cancer and breast cancer.
Helps prevent diabetes
Diabetes is a disease that is increasingly common in many countries globally. According to research from 2015, 1 in 3 people develop diabetes and 50% of the population is already in the early stages of diabetes. A diet that helps keep your blood sugar in balance and prevent diabetes is not a luxury.
With the Mediterranean diet, you get a lot of fiber and slow carbohydrates inside. This ensures that the blood sugar level remains stable. The good fats from olive oil, fish and nuts are also healthy for your heart and blood vessels.
Nutrients from the Mediterranean diet and their effect
Olive oil is also still mixed with cheaper soy oil or rapeseed oil. That is why it is important to invest in a pure, sun-ripened olive oil.
Only then can you count on added value for your health.
Pure extra virgin olive oil is rich in omega 3, 6 and 9 fatty acids, antioxidants and polyphenols. Unfortunately, these substances are lost when you heat the olive oil.
If you want to bake, you better use virgin olive oil or coconut oil.
What is olive oil good for?
Olive oil reduces the amount of triglycerin in blood. This is a bad cholesterol that can block the blood vessels. So olive oil protects the heart and blood vessels.
Has a blood pressure lowering effect.
Reduces the risk of breast cancer and other forms of cancer.
In combination with eating fish, it helps reduce the chance of getting rheumatism by 80%.
Helps to prevent osteoporosis
Herbs give your meal a lot of flavor, but are also very healthy. They contain vitamins and antioxidants, but often also have a specific effect on our body. For example, peppermint can calm the stomach and help thyme if you suffer from coughing. But herbs contain even more valuable substances.
Herbs contain the so-called salvestrols. They make this fabric to protect themselves against the dangers of nature: against fungi, insects and bacteria.
The more dangers there are for a plant, the more salvestrols they produce. Salvestrols are covered by the polyphenols and they are healthy for us.
In the Mediterranean diet, you can find a lot of vegetables, fruits and herbs that contain salvestrols.
For example, arugula, aubergines, peppers, mint, sage, thyme and basil. Fruits such as raspberries, pears and prunes also contain salvestrols. Research shows that piperine, which is in black pepper, helps to absorb these polyphenols.
Garlic is widely used in the Mediterranean countries. Not only because it makes food spicy and tasty, but also because garlic and the other members of the garlic family (such as onion, shallots and leeks) have very valuable properties.
Reducing blood pressure
Increase the good cholesterol HDL
Help plaque break down in the veins
Have an antifungal effect
Protect against viruses and bacteria
Contain sulfur and selenium that support the liver
Reduce the risk of diabetes by improving the sensitivity to insulin of cells
Fish is eaten in the countries around the Mediterranean, including salmon. Now almost all types of fish are healthy, but salmon stands out. Packed with healthy fats that protect the heart and blood vessels, rich in omega 3 that helps to lower cholesterol and inhibit inflammation. Omega 3 is good for the skin, for healthy bones and teeth and the immune system.
Regular salmon eating can protect the body against stroke and dementia. Salmon helps in the production of vitamin D, a vitamin that can help prevent depression. Fish contains a lot of proteins, which are important for the development and maintenance of muscles.
These nuts can be used as a snack within the Mediterranean diet. They also grow in parts of the Mediterranean.
Spain is one of the largest producers in Europe. Almonds are a good source of fiber and contain a lot of magnesium and vitamin E (an antioxidant that protects your cells and tissues).
They contain little saturated fat, are rich in potassium and help to regulate blood pressure.
As a snack, you can take a handful of almonds, use almond flour to bake cookies or drink almond milk.
This nut, which is not a nut but a stone fruit, just like a peach, contains the most antioxidants of all nuts.
They also contain many unsaturated fatty acids. This helps to lower the cholesterol level.
Furthermore, they are full of important minerals, such as copper and zinc.
Walnuts are also good for digestion, they contain a lot of fiber. Research shows that they help regulate blood pressure and protect against stress.
The 8 best tips to get everything out of the Mediterranean diet
1. It is recommended to receive at least the following per day or per week:
Olive oil: 4 tablespoons per day
Vegetables: 200-300 grams per day
Nuts: 30 grams per day
Legumes: more than three times a week
Fatty fish: 3 times a week
2. Healthy snacks are:
A handful of nuts
A few carrots
Some salad from the day before
A bowl of Greek yogurt
Pieces of apple with almond butter
3. Base your evening meals on the vegetables you eat.
Carbohydrates in the form of potatoes, rice or pasta are not always necessary. If you do choose, take the whole-wheat version of pasta and rice.
4. Be creative with the preparation of your meals.
You can cook your vegetables, but also stir, steam or grill in the oven.
5. Use herbs to get variety in flavor.
They are healthy, but also give a lot of flavors. You do not have to limit yourself to Mediterranean herbs. Also think of coriander, cinnamon, nutmeg and turmeric.
6. Find products that are produced in your area.
You often find an organic farm that sells fruit and vegetables. Go to the market to buy fresh local produce.
7. Eat three meals a day.
Make sure your breakfast, lunch and dinner are healthy meals. Take a maximum of two snacks. Do not skip your breakfast. Your body needs the energy to start up and get the digestive system going.
8. Does the Mediterranean diet appeal to you and do you want to immerse yourself in the Mediterranean lifestyle?
Pay attention to the following points:
Having a goal in your life is important. This can be social, sporting or work-related. But a goal in your life gives direction and satisfaction.
Move enough. Do some physical activity
Maintain your social network well. Give support to others who need it and ask for help if you need it yourself.
Give a lot of attention to your family, invest time and energy into this.
Provide as little stress as possible in your life. Keep pause now and then and take the time to get back to yourself.
Consider important traditions (or if you do not have them, bring traditions in your life). Celebrate a party, enjoy important moments in your life.
3 easy Mediterranean diet recipes
Below you will find 3 delicious recipes that you can use in the Mediterranean diet:
200 grams of black olives, pitted
1 tablespoon capers
2 anchovy fillets
Fresh red pepper to taste
Some finely cut flat parsley
1 tablespoon of lime juice
8 tablespoons of olive oil
Use a food processor to mix all ingredients except the olive oil. Grind it as nice as you like. Then add the olive oil. The tapenade can be stored for several days in the fridge.
Recipe for 3 people, preparation time 25 minutes
2 fennel tubers
1 large sweet onion
2 tablespoons of olive oil
1 clove of garlic
4 tablespoons of breadcrumbs
Pepper and salt to taste
40 grams of parmesan cheese or pecorino
Turn the oven on and let it preheat to 200 degrees.
Cut the fennel into pieces, you can remove the middle hard part. Cut the onion into thin slices and place the vegetables in an oven dish. Squeeze the garlic above. Drizzle with oil and add pepper and salt to taste. Stir everything together. Sprinkle the breadcrumbs and the cheese over it. Bake in the oven for 20 minutes.
Salad of chicken with walnuts
Recipe for 4 people
1 head lollo rosso lettuce or oak leaf lettuce
75 grams of rocket
400 grams of chicken
400 grams of kidney beans
1 red onion in slices
2 tomatoes in pieces
1 avocado in pieces
100 grams of walnuts
1 tablespoon balsamic vinegar
1 tablespoon of soy sauce
3 tablespoons of olive oil
1 tablespoon mustard
Juice of 1 lemon
Fry the chicken in a pan and let it cool down a bit. Mix all ingredients for the salad. Cut the fried chicken into pieces and add it to the salad. Mix the ingredients for the dressing in a container. Pour the dressing over the salad and enjoy your healthy salad.
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