Is Saturated Fat Bad and Unsaturated Good for You? Review + List

is saturated fat actually bad for you (Cheese BBQ)

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:

  • Saturated fat
  • Unsaturated fat

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 fat

Saturated fatty acids are found in:

  • MeatSaturated fatty acids are found in:
  • Cheese
  • Butter
  • Dairy
  • Coconut oil
  • Cocoa butter
  • Palm oil
  • All foods in which the above foods are processed

The following fatty acids are saturated fatty acids:

  • Arachidic acid
  • Behenic acid
  • Butyric acid
  • Caproic acid
  • Caprylic acid
  • Capric acid
  • Lauric acid
  • Myristic acid
  • Palmitic acid
  • Stearic acid

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.

DietaryGoalsFortheUnitedStates1977

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.

sdldl Metabolism

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.

Cholesterol and low-fat diets

If fats are really that bad for us (like certain health organizations want you to believe) then you should see that in people who low-carbohydrate diet foodsare on a low-fat diet. Yet?

In the past, low-fat diets were the method to lose weight. They are still being followed, but they are being replaced by low-carbohydrate diets that are currently in the upper hand.

The reason is that low-carbohydrate diets are many times more effective and more profitable for health. If you would like to know more about this, I would advise you to read my article about the low-carbohydrate diet.

By regularly measuring the blood levels of people who follow a low-fat diet, you can follow the effects on cholesterol. This has been done in several studies. These studies showed that the poor sdLDL in the blood increased in people who ate low fat. While this decreased in people who had a low-carbohydrate diet.

It is eating a lot of carbohydrates, which causes a rise in bad cholesterol, while low-fat eating causes a decrease in good HDL cholesterol.


From this, you may conclude that low-fat diets are bad for your cholesterol while low-carbohydrate diets are good for cholesterol.


Meta-analysis to saturated fat

Meta-analyzes are a nice method to search for links. The data from multiple studies and studies are thrown into one big meta-analyse scheduleheap.

A meta-analysis was conducted which collected data from 21 studies to look at the relationship between eating saturated fat and cardiovascular disease. The conclusion was that it could not be shown that eating saturated fat increases the risk of cardiovascular disease. For this meta-analysis data were looked at of 348,000 participants who have been followed for 5 to 23 years.

The researchers of two other meta-analyzes came to the same conclusion.

Also in randomized controlled trails the researchers could not find evidence for an increased risk of cardiovascular disease for people who follow the Western diet compared to following a low-fat diet.

Health effects saturated fat

To be able to say something about the health effects of saturated fat, it is good to look at the different fatty acids separately. Every fatty acid has a different effect on health.

# 1: Health effects of palmitic acid

Palmitic acid is the most common saturated fatty acid in our Western diet. About 55% of the saturated fats in our diet come palm tree plantationfrom palmitic acid.

Palm oil is very rich in palmitic acid and it is used in a great number of foods, making it a big part of our diet. So it is often in bread, sauces and snacks. Other sources of palmitic acid are red meat and dairy.

Palmitic acid causes the LDL cholesterol to rise slightly. This is not as serious as it sounds. It is the large LDL particles and not the (harmful) small particles.

Studies have shown that palmitic acid has a negative effect on mood and that you feel less motivated by exercise. This is not favorable for the number of calories you burn, which also appears from studies.

Palm oil – the main source of palmitic acid in our diet – is also rich in omega 6 fatty acids. This is unfavorable to health (more on that later). It is therefore better to leave as many (ready-to-eat) foods with palm oil as possible. With this, you also provide nature with a service, because there are entire rain forests cut down for palm oil plantations.

Palm oil Rainforest cut down natural living for the Orangutans

# 2: health effects of stearic acid

Jar with coconut oilStearic acid is a saturated fatty acid which is also common in our diet. It is the most common saturated fatty acid on palmitic acid in our diet. It is found in animal fats and is found in some vegetable fats such as coconut oil and cocoa butter.

Stearic acid has a neutral to slightly lowering effect on LDL cholesterol.

A focused study showed that stearic acid did not increase the risk of cardiovascular disease.

Part of the stearic acid is converted by the body into the healthy, unsaturated, oleic acid. Oleic acid is also found in olive oil and avocado and is incinerated with reduced inflammation.

# 3: health effects medium chain fatty acids

Lauric acid is a medium-chain fatty acid, this is also referred to as MCTs which stands for Medium Chain Triglycerides or with MCFAs which stands for medium chain fatty acids (the fatty acids in MCTs).

Lauric acid with 12 carbon atoms is the longest in the family of MCTs.

Lauric acid increases the good HDL cholesterol in relation to total cholesterol. This is beneficial because it reduces the risk of cardiovascular disease.

Most vegetable oils contain only traces of lauric acid, while coconut oil and palm kernel oil are rich.

Did you know that your body processes MCTs in a special and lightning-fast way? They take an inward path to conversion to energy. You can read how that works in my article about coconut oil.

In the video below you see whether coconut oil is healthy or not:

Other MCTs are caproic acid, caprylic acid and caproic acid. They are in small quantities in animal fats. Caproic acid makes 5% of the fatty acids from coconut oil and 4% from palm kernel oil.

MCTs, increase (slightly) the metabolism. Certainly compared with saturated fatty acids that consist of long chains (palmitic acid and stearic acid).

Because MCTs promote the burning of calories, they help to lose weight. Yes, really, you read that correctly; fats that help with weight loss.


This, of course, does not mean that you have to stir a few scoops of coconut oil with each meal just to be able to lose weight. Fats are very high in calories and if you are not careful you will soon eat too many calories. What matters is that by replacing saturated fatty acids (such as snacks and ready meals) with MCTs (such as those from coconut oil or butter) your metabolism can improve.


W hat is also a favorable feature of MCTs is that they improve insulin sensitivity. This also helps with weight loss and the prevention of type 2 diabetes.

# 4: health effects myristic acid

Myristic acid is only in few foods and if it is in it is in relatively low quantities. Only in coconut oil and palm kernel oil is it in relatively higher quantities.

Myristic acid will increase LDL cholesterol. This involves the large LDL particles and not the dangerous small particles.

Because coconut oil and palm kernel oil also contain other fatty acids, the effect of myristic acid on the fats in the blood is neutralized.

# 5: health effects short chain fatty acids

Arachidic acid, behenic acid and butyric acid are short-chain fatty acids. These are also indicated with SCFAs, which stands for short-chain fatty acids.

The fatty acids hardly occur in our diet. There are small amounts in dairy and some fermented foods. Yet these fatty acids occur in our body, even if you do not eat dairy or fermented food. This is because the bacteria that live in our intestines produce these fatty acids.

It is the good bacteria that live on fibers that produce these fatty acids.

bacteria-short-chain-acidification

Because these fatty acids are important for our health, it is important that we keep our intestinal flora healthy by including sufficient (fermentable) dietary fiber (prebiotics) in our diet.

Saturated fat and cardiovascular diseases

There is no evidence that eating saturated fat causes cardiovascular disease.


It is, therefore, a mystery to me why the Nutrition Center maintains that saturated fat is bad for heart and blood vessels. But if I have more questions marks about the Nutrition Center.


It is also not the case that eating a lot of saturated fat can reduce the risk of cardiovascular disease. It simply does not affect the risk. What has proven to influence the risk of cardiovascular disease are carbohydrates and another type of fat: trans fats. More about trans fats .

The effect of saturated fat on health is neutral.

However, the effect of certain unsaturated fatty acids on health is positive. This involves omega 3 fatty acids.

This has been proven to contribute to reducing the risk of cardiovascular disease.


In order to reduce the risk of cardiovascular disease, it is better to opt for a diet rich in Omega 3 fatty acids, vegetables, fruit and fewer trans fats.


Differences between saturated, unsaturated fat and trans fat

We have just read that saturated fat, despite its bad reputation, is not that bad at all. Your body needs fat. As a source of energy, for certain body processes and vitamins.

Trans fats

Trans Fat like you find in MC Donald's food etcScientists unanimously agree on artificial trans fats. This should be avoided at all times, like the plague. They are very harmful to your health; they provide inflammation.

This increases the risk of chronic diseases such as cardiovascular disease and type 2 diabetes (in fact all conditions that are covered by the metabolic syndrome).

To indicate how harmful trans fats are, I can tell you that in 2015 the American food and commodities authority gave manufacturers until 2018 the time to dispose of their foods from trans fats.

In a number of European countries such as Austria, Switzerland, Norway, Iceland and Hungary, trans fats are already banned or strict regulations apply. In the Netherlands artificial trans fats are still permitted at this time.

The annoyance of trans fats is that they do not have to be mentioned on the labels of the food packaging. Fortunately, you can recognize them by cries in the manner of ‘partially hardened vegetable fat’, ‘hydrogenated fat’ and ‘part hardened oil’.

Trans Fat are banned cartoonIn a number of European countries such as Austria, Switzerland, Norway, Iceland and Hungary, trans fats are already banned or strict regulations apply.

The Netherlands is a one of the countries where artificial trans fats are still permitted at this time.

The annoyance of trans fats is that they do not have to be mentioned on the labels of the food packaging.

Fortunately, you can recognize them by cries in the manner of ‘partially hardened vegetable fat‘, ‘hydrogenated fat‘ and ‘part hardened oil‘.

Artificial trans fats are created by the industrial processing of unsaturated fatty acids. This is done by food manufacturers to extend the shelf life of fats and to improve the feel and texture in the mouth. They do this by hydrogenating unsaturated fatty acids; adding hydrogen atoms to unsaturated fats. As a result, solid fats are made from liquid oils.

You also have natural trans fats. These are for example in butter. This has not been shown to be harmful to health. For example, artificial trans fats, such as margaine, have been scientifically proven to be harmful to health.

In the image below you can see how margarine is made. The step in yellow is the step where trans fats occur.

Margarine Manufacturing Process

Of course it is great fun for the manufacturers that they can make a hard and cheap vegetable oils a hard fat (such as margarine) which has a longer shelf life and feels better in the mouth. But with this, they also change a healthy oil into a very unhealthy fat. And the annoying thing about this is that you can not tell from the packaging how many trans fats are exactly in it. Therefore, it is best to avoid the best foods with the earlier mentioned cries (such as partially hardened vegetable fat).

Foods where you have to be alert to possible trans fats are:

  • fried food
  • Peanut butter (certain brands)
  • Ready-made meals
  • Potato chips
  • Snack
  • Frozen pizza
  • Coffee creamer
  • Margarine
  • baking and frying

Saturated fat

Saturated fat is usually fixed at room temperature, whereas unsaturated fatty acids are usually just liquid. Foods that contain saturated fats-foodsa relatively large amount of saturated fat have an animal origin.

Examples are red meat, certain parts of the pig and chicken, dairy products such as butter, (full) milk, cottage cheese and cheese.

Some foods with a vegetable origin are also rich in saturated fatty acids. Coconut oil and palm oil stand out in the eye. Palm oil is widely used by the food industry.

As a result, there is often a lot of saturated fat in cakes, cookies and snacks.

Unsaturated fat

Unsaturated fatty acids are known as healthy fatty acids. What is right. They are mainly found in foods with a vegetable linseed oilorigin and to a lesser extent also in certain types of fish.

The unsaturated fatty acids in fish are also of the type (EPA + DHA) that are extremely important for your health.

The unsaturated fatty acids are divided into 2 groups: the polyunsaturated fatty acids and the monounsaturated fatty acids.

Monounsaturated fatty acids are in:

  • Nuts
  • Seeds
  • Avocados
  • Vegetable oils such as olive oil, peanut oil, sunflower oil and rapeseed oil

Polyunsaturated fatty acids are contained in:

  • Fish; oily fish species in particular (salmon, herring, mackerel, sardines)
  • Chia seed
  • Hemp seed and hemp seed oil
  • Walnuts
  • Rapeseed oil
  • Linseed and flaxseed oil

The above polyunsaturated fatty acids are especially rich in omega 3.

The following foods with polyunsaturated fatty acids are especially rich in omega 6:

  • sunflower oil
  • Peanut oil
  • Soya oil
  • Safflower oil
  • Corn oil
  • Margarine
  • Liquid baking and roasting products
  • Peanuts and peanut butter

As far as omega 6 fatty acids are concerned, it is important to know a few things.

Linoleic acid is an omega 6 fatty acid which is essential. The body can not make this itself and it has to come out of the diet. It is in vegetable oils and because margarines and liquid baking and roasting products are made from this, it is also included.

If we do not eat enough omega 6 fatty acids, then we become ill. They are involved in multiple body processes and the prevention of cardiovascular diseases. Children need omega 6 fatty acids for growth.

omega6-omega3-balansDespite the fact that omega 6 fatty acids are healthy, we have to be careful with them. That sounds very contradictory, of course, and I will explain to you how that works; omega 6 fatty acids are pro-inflammation while omega 3 fatty acids are anti-inflammation.

A balance between omega 6 and omega 3 fatty acids is therefore important.

We need inflammation to survive. It protects our body against infections, but it is harmful if there is too much inflammation. In modern society, many people are confronted with chronic diseases (such as cardiovascular disease, type 2 diabetes and cancer) that have inflammation at the basis.

This has to do with our modern diet. What is rich in omega 6 fatty acids and low in omega 3 fatty acids. This while a balanced diet causes a decrease of inflammation.

Sunflower oil don't use itOur Western diet is rich in omega 6 fatty acids because in many foods (cheap) vegetable oils are processed. Think of sunflower oil and margarine that can be found in many foods.

An optimal ratio omega 6 and omega 3 fatty acids is 1: 1 (source). In our Western diet, however, this ratio is 16: 1 (source).

That is why we always advise to focus on more omega 3 and less omega 6.

Not because omega 6 is unhealthy, but because the ratio omega 6 / omega 3 is otherwise unhealthy.

Studies show that if saturated fats in the diet are replaced by omega 6 fatty acids, the risk of cardiovascular disease increases significantly.


I believe that the Nutrition Center is completely wrong on this point. They advise to replace saturated fats for unsaturated fatty acids by replacing, for example, butter with margarine or soft margarine.


Diets high in omega 6 fatty acids have also been shown to provoke depression and violent behavior. This while omega 3 fatty acids improve mental health, such as depression.

You can lower your omega 6 fatty acids in your diet by replacing vegetable oils such as sunflower oil and margarine with coconut oil, butter or olive oil.

You could also replace peanut butter for a nut paste. Peanut butter is very rich in omega 6 while it does not contain omega 3. This is unfavorable. In addition to omega 6, nuts also contain omega 3 fatty acids. Walnuts in particular are a good source of omega 3.

By using as much unprocessed food as possible, you automatically exclude many omega 6 fatty acids. Many processed foods contain vegetable oils rich in omega 6.

Conclusions – summary

We summarize everything with the following points:

  1. There is no evidence that saturated fat causes cardiovascular disease or that less saturated fat causes a reduction in the risk of cardiovascular disease.
  2. Artificial trans fats are very harmful and cause cardiovascular diseases.
  3. The effect of saturated fat on health is neutral while the effect of unsaturated fatty acids is positive.
  4. Omega 3 fatty acids are healthy and reduce the risk of cardiovascular disease.
  5. With unsaturated fatty acids an optimal balance of 1: 1 between omega 6 and omega 3 fatty acids is important to prevent inflammation

A number of nuances have to be made here:

  • Give preference to unsaturated fatty acids, this fact contribute to better health (but do not worry if something is in saturated fat and fry an egg safely in coconut oil).
  • Pay attention to what you replace saturated fats. If, for example, these calories are replaced for refined carbohydrates or added sugars, this is only worse for health! Replace foods rich in saturated fatty acids for foods rich in unsaturated fatty acids (omega 3 fatty acids), proteins or unprocessed (slow) carbohydrate sources such as vegetables or fruit.
  • For unsaturated fatty acids, ensure a good balance between omega 6 and omega 3 fatty acids. A ratio of 1: 1 is optimal. A diet high in omega 6 fatty acids will cause inflammation which increases the risk of chronic diseases.
  • Avoid artificial trans fats at all times. These are very harmful to health and cause inflammation and an increased risk of chronic diseases.

The explanations on these points can be found in this article.

List of saturated fats that you better not eat

Certain foods contain unhealthy additives in addition to saturated fats. It is therefore better to leave it or not to eat too often. It’s about:

  • Pizza; rich in saturated fatty acids and contains a lot of refined carbohydrates. Frozen pizzas also often contain trans fats and other artificial additives.
  • Processed meats; this often includes dextrose or glucose syrup (or other forms of sugar) or starch. This in addition to all kinds of flavors and other E-numbers. Processed meat products are best replaced by unprocessed meats, fish or a vegetable meat substitute such as tofu.
  • Fried food; these contain unsaturated fat and are often rich in omega 6 fatty acids which is unfavorable for a healthy omega 6 – omega 3 balance. Deep-fried food usually also contains trans fat and other artificial additives.
  • Ice cream; this is rich in saturated fat but also very rich in sugars.
  • Pastry; rich in saturated fat, sugars, refined carbohydrates and usually also trans fats.
  • Snacks; rich in saturated fat, refined carbohydrates, often contains trans fat and artificial additives.

List of saturated fats that you can eat

Certain foods contain saturated fat but do not have a negative effect on health (or even a positive effect on health). You can therefore simply eat these without worrying about your health. Examples:

  • Greek yoghurt
  • Full yogurt or cottage cheese
  • Unprocessed meat
  • Unprocessed poultry
  • Unprocessed (fatty) fish and seafood (very healthy)
  • Coconut oil
  • Butter
  • Ghee
  • Full-fat cheese
  • Extra virgin olive oil (very healthy, should use cold for maximum health impact)

Put the emphasis on foods rich in omega 3.

Cooking-Preparing

When preparing meat, poultry or fish you can not fry it but grilling, baking, steaming or cooking. For baking you can best use coconut oil, ghee, butter or olive oil.

In this article I discuss what is good coconut oil and what to look for if you are going to buy it.

Olive oil is also perfect for cold use in, for example, salads. By using it cold, the healthy antioxidants remain the best.

You always can make some healthy oils yourself with this Oil Press Machine;

BAOSHISHAN Household Oil Press Machine Small Oil Press for Press Peanut Sesame Rapeseed Walnut Oil Cold Press Machine

 

                   

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

 

12 Tips for Curing Diabetes Type 2 / Diabetes in 8 Weeks

12 Tips for Curing Diabetes Type 2

 

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.

diagnose-diabetesThe 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.

sugar and refined carbohydratesOver 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.

LeverAs 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.

JunkfoodA 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.

oops at doctor consult cartoonIt 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.

healthy lifestyle

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-medicineDiabetes 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.

Eat to beat Type 2 Diabetes infogram

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.

Stop smokingThat 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.

more movements

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)

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.

couple joggingIn 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

obese because of sitting workIf 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.

Healthy weightYou 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.

Impossible.!!

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.

visceral fatAs 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.

measure-of-the-abdominal circumferenceThe 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.

People with type 2 diabetes can best lose weight with a low-carbohydrate diet, a ketogenic diet, the paleo diet, the Mediterranean diet or through intermittent fasting.

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.

glucose-insuline-celAfter 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.

low-carb-diet

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.

fiber vegetables

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.

parsnipIf 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.

macronutrient-ketogenic-diet-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.

low-carbohydrate dishFortunately, 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.

blood sugar-measuringHow 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.

Protein sourcesProteins 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.

4.1 Eggs

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.

5.1 Nuts

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.

unroasted nuts


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).

baked-salmonALA 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

extra-virgin coconut oilCoconut 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 fiberDietary 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
  • Quinoa
  • Sweet potatoes
  • Dark chocolate

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.

Sweet Potato

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).

oatmeal-blackberriesKeep 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.

Oatmeal pancakes

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.

99-procent-cacaoThe 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.

6.4 Quinoa

Quinoa is also rich in essential minerals.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.

spoon-chiazaadA 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.

7.1) Magnesium

Magnesium is an essential mineral for our health. It is involved in some 700 processes in your body.

magnesium malate supplementBy 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.

7.2) Chrome

broccoli-ChromiumChromium (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:

  • Cinnamon
  • Berberine
  • Fenugreek seed
  • Garlic
  • Turmeric
  • Ginger
  • Onions
  • Black cumin
  • Ashwagandha

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.

8.1 Cinnamon

Cinnamon imitates the effects of insulin and promotes the absorption of glucose from the blood into the cells. This helps to cinnamonlower 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.


8.2 Berberine

berberineAnother 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 seedsFenugreek 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.

8.4 Garlic

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.

8.5 Turmeric

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.

8.6 Ginger

Fresh GingerGinger 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

 

8.7 Onions

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

black CumingIn people with diabetes, black cumin reduces the high blood sugars.

Black cumin also protects against certain complications associated with diabetes.

 

8.9 Ashwagandha

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.

9.1 Glucomannan

GlucomannanA 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.

For these effects, you need 1000 mg of vitamin C daily which is too much to get out of the diet.

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

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.

mindfulness-at the officeFor 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.

Don't eat thisSomething 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.

Fruit juice versus Fresh Fruit

So keep it when eating fresh fruit and let the fruit juices stand.

12.2 Dried fruit

Dried FruitsA 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 and sugarsSoft 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.

glass of water with lemonSoft 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.

white breadTo 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.

es, cakes, energy bars, rusks, crackersIn 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 fat friesTrans 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 fat margarineTrans 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’.

Greek yogurtYoghurts 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.

breakfast cerealsApart 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.

granolaAlso, 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.

Agave syrupThe 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 supermarketsyou 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?

With this recipes cooking book from; Dr. Neal Barnard’s Cookbook for Reversing Diabetes: 150 Recipes Scientifically Proven to Reverse Diabetes Without Drugs  it becomes clear that reversing diabetes is not a difficult task.

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.

Recipes

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.

atmeal with walnut & blueberries

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)

Preparation:

  1. Heat the over for at 180 degrees.
  2. Cover an oven plate with baking paper and spread the oatmeal over it.
  3. Bake the oatmeal for 20 minutes until it is golden brown.
  4. 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.
  5. Turn off the heat and add the blueberries, walnuts and cinnamon and stir.
  6. 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.

Poached egg with yoghurt sauce

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

Preparation:

  1. Put the Greek yogurt in a dish with the turmeric and stir until it is golden.
  2. Add the dill, horseradish, white pepper and some salt to the Greek yogurt and stir well.
  3. Poach the eggs in boiling water.
  4. Cut the wholemeal bread roll and fill each half with a slice of smoked salmon, the poached egg and the yogurt sauce.
  5. 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 bolognese with mushrooms

spirelliCourgetti 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

Preparation:

  1. Fry the onion, carrot, garlic in a tablespoon of olive oil until the carrot is soft
  2. Add the mushrooms, tomatoes, apple cider vinegar and herbs. Boil the whole until it is nicely concentrated
  3. 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.
  4. 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

For that reason, I advise this modern weight loss method that is easy to maintain and completely avoids the yo-yo effect.

You will receive delicious recipes for rapid fat burning with lasting results.

Discover how you lose several kilos per week with tasty and easy to make slimming recipes:

                                  

Important: Leave your reaction and any additions below.

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Mediterranean diet benefits! The health benefits, 8 tips and 3 recipes!​

Mediterranean diet benefits! The health benefits, 8 tips and 3 recipes!

Mediterranean diet table with foodAre 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.

Map of the world with the Blue zones

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

Vegetables

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.

Showing a range of different vegetables use in the mediterranean kitchen

Wine

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.

Olive oil

Vegetables with olive oil

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

Grilled fish on a plate

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.

Carbohydrates

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.

Herbs, salt

what type of herbsHealthy 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.

healthy food displayFruit: 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

Whole grain cereals: oats, barley, maize, rye, wheat, buckwheat.

Herbs and spices: preferably fresh, garlic, basil, oregano, mint, rosemary, nutmeg, pepper.

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

woman shows a decrease waistlineAlthough 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 Metabolic diseaseDiabetes 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.

Eating simple, fast carbohydrates stimulates diabetes. Fast carbohydrates overreact to the pancreas. It therefore makes insulin even if you get little sugar. Your cells ultimately do not respond to insulin anymore. The result is that your blood sugar level remains constantly too high. Diabetes is a dangerous disease.

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

Bottle with Olive OilOlive 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

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.

Mediterranean HerbsHerbs 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

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

Plate with Salmons

Salmon

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.

Almonds

AlmondsThese 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.

Walnuts

Walnut'sThis 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:

  • Fruit
  • 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:

Olive tapenade

Ingredients

  • Olive tapenade200 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.

Gratinated fennel

Recipe for 3 people, preparation time 25 minutes

Gratinated fennelIngredients

  • 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

Salad of chicken with walnutsIngredients:

  • 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
  • Dressing
  • 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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Glycemic index: The difference between simple and complex carbohydrates

Bagels-bread-Cereals

Glycemic index: the difference between simple and complex carbohydrates

Carbohydrates are an important source of energy for the body. A healthy diet contains sufficient but certainly not too many carbohydrates. But it is important to choose the right carbohydrates! A tool to choose between simple and complex carbohydrates can be the glycemic index.

How quickly glucose from carbohydrates is absorbed into the blood varies per product. The slower the glucose is absorbed, the lower the glycemic index. Carbohydrates with a high glycemic index are also called fast carbohydrates and carbohydrates with a low glycemic index are called slow or complex carbohydrates.

A glycemic index is a tool against obesity

Choosing products with a low glycemic index is a tool for weight control. If you eat mainly fast carbs, your body will store a lot of fat.

A glycemic index is, therefore, a good tool for making the choice between simple and complex carbohydrates.

Research on the glycemic index

glycemische index graphic

Several studies have been conducted into whether a diet with products with a low glycemic index is healthier than a standard diet. The results of these studies are clear.

In a meta-analysis of 24 studies, it was concluded that people who mainly eat products with a low glycemic index have less chance of developing type 2 diabetes than people who mainly eat products with a high glycemic index.

In a similar study, it was concluded that a diet with main products with a high glycemic index is more likely to cause cardiovascular disease.

The World Health Organization advises products with a low GI

The World Health Organization (WHO) and the Food and Agriculture Organization (FAO) also advised in 1999 to mainly eat products with a low glycemic index. This is to prevent diseases such as diabetes, cardiovascular disease and obesity/overweight.

The glycemic index can thus help you with your overall health, with healthy weight loss and keeping your weight under control. Below an explanation of the differences between a high and a low glycemic index.

Fast carbohydrates have a high glycemic index

Glycemic Index graphicCarbohydrates with a high glycemic index are also called fast or simple carbohydrates. Because of the simple structure of the carbohydrate, the body can absorb it quickly.

The body therefore quickly has the energy available, but the energy release of the carbohydrate is short-lived. The body receives an insulin peak due to the rapid absorption. After the peak comes to the dip and the desire for more rapid sugars.

The characteristics of the fast carbohydrates at a glance:

  • A short but high energy boost.
  • It takes little energy to process the carbohydrate.
  • The body receives an insulin peak due to the rapid absorption.
  • After the peak, an energy dip follows and the body wants food again.

 

 Examples of products with a high glycemic index

Some examples of products with simple (fast) carbohydrates:

  • Chocolate: sprinkles, chocolate spread, chocolate milk, chocolate cake
  • Bread: pastries, white bread, rusk (biscuit)
  • Pasta: pizza, white pasta
  • Candy: all kinds of sweets
  • Sweet spreads: jam, syrup, all types of hail
  • Drinks: Non-light soft drinks, beer, wine, energy drinks

An exception to the above fast carbohydrate examples is fruit. Fruit sugar (fructose) is a natural product with a simple structure. Most fast energy generators such as dextrose consist of processed fruit sugars.

Despite the high glycemic index, it is important to eat 1 or 2 pieces of fruit to get the much-needed vitamins.

Complex carbohydrates have a low glycemic index

Complex CarbohydratesCarbohydrates with a low glycemic index are also called slow or complex carbohydrates.

The carbohydrate has a complex structure that makes the digestive system more difficult to absorb the carbohydrate.

As a result, the carbohydrate gradually releases energy. This makes it take longer for the body to ask for new energy.

An overview of the properties of complex carbohydrates:

  • The carbohydrate gradually gives energy.
  • It takes the body more energy to process the carbohydrate.
  • Part of the energy yield is used for the processing of the energy.
  • Due to the slow absorption, the body does not get an insulin peak.
  •  Due to the long energy release, it takes longer before the body is hungry again.

Examples of products with complex carbohydrates

Some examples of complex carbohydrate products:

  • Vegetable: Spinach, endive, broccoli, kale, sprouts, green beans, cucumber, cauliflower, carrots, asparagus, tomatoes
  • Pasta: Dark brown bread, wholemeal bread, multigrain bread, rye bread.
  • Breakfast cereals: oatmeal, shredded whole wheat, bran flakes.

Bowl of oatmeal
How can the GI help with weight control?

Products can be divided into 2 categories according to the glycemic index:

  • A high index: 55 and higher
  • A low index: 55 and lower

If you eat a lot of products with a high glycemic index, your body makes a lot of insulin. This hormone ensures that the sugar from the blood can enter the remaining tissues or is stored as fat.

It ensures the storage of fat and after the insulin, peak comes to a dip and the uncontrollable hunger for even more fast carbohydrates. You do not want this!

Therefore, try to get as many carbohydrates as possible from products with a low glycemic index. This ensures that you have fewer fluctuations in your sugar level.

Examples of the glycemic index of products

Below is an example of the glycemic index of different products. For a complete overview of all products, you can view the glycemic index database.

This list below is meant to give you an impression of the differences in a number of products.

Product Glycemic index
Fruit
Apple 40
Banana 48
Orange 35
Grain products
Spelled bread 50
White bread 70
Whole wheat bread 45
Croissant 67
Oatmeal 54
Drinks
Beer 110
Fanta 68
Dairy
Full Milk 30
Full yogurt 35
Legumes
Brown beans 40
White beans 30
Split peas 25

 

Glycemic index database

Australia is at the forefront of using the glycemic index. A logo was introduced in 2002 so that consumers can recognize products with a low glycemic index. The University of Sydney has also started a database to register the glycemic index of products. In an easy way, you can choose between simple and complex carbohydrates in this database based on the glycemic index.

Choosing products with a low glycemic index in many countries is not as easy as in Australia but with the help of this database a lot easier. The glycemic index database can be found here: http://www.glycemicindex.com/

 

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Can a DNA test help you lose weight and live a healthier life?

DNA string

Our DNA is the main carrier of our hereditary information, it makes us unique. The more we know about it, the better we can respond to the possibilities (and impossibilities) of our body. You can now also specifically train and eat based on your personal DNA. But how does that work?

Can a DNA test help you lose weight and live a healthier life?

Everyone is different, we know that. It is therefore not surprising that some people lose weight very easily, and others strictly follow a diet without result. It is especially difficult to find a diet that suits you and have results. Perhaps the key is in your DNA. At least, that is what some companies want you to believe. With DNA dietary tests you would know exactly how to lose weight and get a tailor-made diet. Does that really work?

The link between your genes and nutrition is certainly discovering scientists more and more. The Inuit from Greenland, for example, have certain genes that enable them to better handle their traditional diet. Another study shows that many of us have a gene called FTO that gives you more chance of obesity. Fortunately, the same study shows that diet and exercise can significantly reduce the effect of the gene. These are just a few examples, but the link between genes and nutrition is there.

WHAT ARE GENES?

According to the report of one of the test results,

“A gene is a segment of the DNA (short for deoxyribonucleic acid) molecule that contains the instructions for how, when and where your body makes each of the many thousands of proteins required for life.

“Each gene is comprised of thousands of combinations of four letters that make up your genetic code: A, T, C, and G.”

Those letters can be seen in the DNA report. The different variations can indicate a weakness to dietary issues or sporting potential.

Thanks to new developments, the way that we can access DNA testing has changed significantly, because now you can easily order a test online.

Gene test tubes

HOW IS GENE TESTING CARRIED OUT?

Nutri-genetics is the discipline that researches this, and ultimately the goal is to provide nutrition advice to people based on their genes. But that is the ultimate goal, this does not stop companies such as Atlas DNA test, DNAFit, 23andMe, MyDNA weight Management and many others from starting already with it.

For a certain amount and a little saliva in a tube, you get a fully personalized report with all kinds of health advice based on your genes. Although your DNA is billions of letters long, these types of companies only look at a number of letters. Finally, 99.9% of the letters are the same. Based on the variations, SNPs or snips, they give health advice.

This sounds pretty attractive because it gets rid of those one-size-fits-all diets, and you would really get something that suits you. The guaranteed result you would say. Not surprising, for example, that top athletes sometimes use it and a few different professional football clubs have also considered it or even tried it.

What more do you need?

What we still miss is real scientific evidence

The sales pitch sounds good, and there are athletes who really use it, but what is missing is scientific evidence. For example, not all snips are known and therefore not everything can be included. Even though companies say that they know exactly what the snips do and what conclusions you can draw from them.

The snips are only associated with certain diseases. Now does this happen more often, and also in this case, that research contradicts each other. Or new associations are discovered through which different conclusions are drawn. You may be surprised, but your DNA is intensely complex.

Christopher Gardner, a nutrition researcher at Stanford University, says:


I do not think we’re going to find someone with a genetic profile showing that they have to eat more jellybeans to lose weight without knowing it.


No matter how personalized your dietary advice will be, it will not be drastically different from what we all know: more vegetables, more exercise, a better night rest sleep.

E=mc2Well, there is no scientific evidence for the fact that a DNA test will help you lose weight, but that does not mean that you have to finish it off immediately as a bunch of bullshit. Yes, the companies are trying to sell you something that is probably not worth the money.

But I can think of worse things to live healthier than talking to a coach who tells you to get rid of your lazy ass. They will not tell you anything that an average nutritionist or dietitian will tell you.

Moreover, you can use the DNA test as a kind of own research. See what works and what does not, and go from there and draw your own conclusions. Do not let your choices depend on one source of information.

Gardner compares it with a horoscope: “Choose the parts that feel good, and forget the rest”.

Get to know yourself with the online DNA test from 23andMe or from DNAFIT

Where you used to be able to have a DNA test done via the GP or the hospital, we now live in an age where you can order your DNA test online. One of the companies that have become known worldwide is 23andMe. But what is 23andMe? What do you learn from a 23andMe DNA test? What are the experiences with 23andMe?

How does 23andMe work?

You order the home test kit, with which you take a saliva sample that is delivered to you along with a return envelope. You fill the supplied tube to the indicated height with saliva and then send it to a laboratory.

You register on the 23andMe website with the barcode of the test you submitted and then wait for the results …

What do I learn about my health at 23andMe?

Thanks to the powerful health care lobby, 23andMe in the United States is limited in what they can tell customers about their health. The argument here is that an average person does not know what to do with all this genetic information and that they may sometimes make bad decisions about their health. Fortunately, the EU has more confidence in its citizens and we can receive complete health reports based on the DNA sample that you send to 23andMe.

What do you find in the health report?

  • 40+ reports on various hereditary medical conditions
  • 10+ reports on the effect your genes have on the effect of certain medication
  • 10+ reports on your genetic risk profile, so you learn more about your chance of Alzheimer’s, breast cancer and more
  • 40+ reports on certain genetic traits, such as lactose intolerance or premature hair loss

What do I learn about my genealogy at 23andMe?

A DNA test of 23andMe can help you give a longer, healthier lives thanks to the various information points about your health, but can also be just ‘fun’. For example, if you wish, you can have your DNA compared to that of the million + other people who have had a DNA test carried out worldwide to see to what extent you are related to each other. Other nice information in the genealogy report of 23andMe is:

  • How many percents of your DNA comes from different parts of the world or even countries
  • How many percents of your DNA comes from the Neanderthals
  • How this information differs for that part of your genes that you inherited from your mother and the part that you inherited from your father

Are my genetic data safe?

In principle, your data can only be viewed by yourself. You can, however, choose to have your data recorded anonymously in a large database that can then be used by international researchers to get a clearer picture of the influence of genes on certain diseases. Even then there is really nothing more to see then your gender and age and so a DNA sample cannot be traced back to you personally.

DNAFIT TEST

DNAFIT is offering DNA-based diet and fitness testing.

DNAFit offers a simple DNA test for health, fitness and diet. We identify the genetic predisposition of an individual for a sports and fitness profile, a diet plan and training advice through a test where you get a cotton swab along the inside of your mouth. This DNAFit analysis report is entirely based on genetics. This optimizes your training so that you train more effectively and achieve the best possible results.

TESTING

The test kit from DNAFit. was well presented, clear and with easy to follow instructions.

The test itself is incredibly simple; a case of waking in the morning, opening a pack containing a swab and rubbing it on the inside of your cheek for a minute. This was then enclosed in a tube, bar-coded, and returned to DNAFit for processing.

What can I learn from my DNAFit test?

Your DNAFit test takes a scientific dive in a number of important matters. Your unique DNAFit test shows your genetic strength, endurance, a potential risk of injury, recovery speed, personal recovery time after exercise, nutritional needs and potential aerobic (VO2 max). The DNAFit Diet gives you bite-sized information with regard to your food and vitamin intake so that an ideal diet can be prepared for your genes. You get information about whether you are sensitive to carbohydrates, saturated fat, lactose, gluten, salt, caffeine and alcohol. But also your need for anti-oxidants, your detox ability and your personal nutritional needs. Plus you will receive a 12-week diet plan with recipes from nutritionists.

How reliable are the results of DNAFit?

The DNAFit results are the interpretation of an expert based on published studies. This test is the best available knowledge about the relationship between genetics and physical activity.

REPORT + CONSULTATION

The report is really comprehensive, explaining each aspect before providing you with your results and recommendations.

The report included:

  • An introduction to the report
  • An introduction to genetics
  • A disclaimer including the assumptions that the report is based upon
  • An overview of key results
  • Your results including an explanation, genes analyses, your allele, its relationship to the attribute tested (e.g. carbohydrate sensitivity), and a brief recommendation
  • Additional explanation where necessary (e.g. glycemic index overview when discussing carbohydrate sensitivity)
  • Glossary

DNAFIT definitely presented the information in the clearest way possible, but it was still essential to talk through this with one of their experts.

What does DNAFit tell me about my health?

DNAFit tests are not designed to be used for general health or for medical purposes. They are only aimed at those genes that play a role in our sports and diet profile.

What happens to my DNA after the test?

After the test, your DNA will be safely destroyed according to our laboratory quality manual and process.

How do you guarantee my privacy?

DNAFit is part of DNAFit Lifesciences Ltd that is registered with the Data Protection Commissioner in the United Kingdom. We strongly enforce DATA Protection within our company.

Are you testing all my DNA?

No, we only test the genes that relate to the sports and diet profile and that we explain in the personal report. There is no testing for other genes.

Additional research

In order to be able to substantiate the results of DNAFit, a study is currently being conducted in collaboration with the University of Manchester. Here the effect of genetically guided training programs is analyzed among athletes from the university who practice different sports. The first results are expected in the first quarter of 2015.

Push forward

Let’s not forget that it is also about business. We all spend money on our health, beautiful sportswear or a gym membership. We are prepared to pay for something that makes us ‘better’. The fact that there is business is also apparent from the fact that there are more providers. Not only Health City is engaged in training and nutrition based on your DNA.  In China and America, they have been able to carry out such a test for years and to take a report. DNA insights are also increasingly used in top sport. How you approach or turn, insight and advice based on certain genetic aspects are on the rise.

What’s in it for you?

But what do you have now, as a seasoned fitness chick, a novice healthier or a conscious sports fan? Do you already know a lot about your own body, about training and nutrition and what works for you on the basis of experience? Then DNAFit does not give you so many new insights. However, it can help you in your motivation to keep up or change something. If you do not have that much knowledge and experience yet, but would like to give direction to a new sport and diet, then a DNAFit analysis may provide you with more guidance.

On their website, DNAFit summarizes this issue well:

“DNA testing for nutrition and fitness is an emerging science. Knowledge is evolving rapidly but is still far from complete. DNAFit prides itself on basing its genetic analysis and recommendations on the best science available, but that science is dynamic and may not always be conclusive. DNAFit may benefit some people more than others, and in some case possibly provide no benefit.”.

Summary

I felt that taking the DNAFit Diet Fitness Pro-test was really worthwhile. The reports included an abundance of manageable and easily understandable information about my DNA and also provided focussed and implementable advice, which wasn’t just based on eating less and exercising more. I was particularly impressed with the strength of the connections DNAFit made between my genetics and the practical implications the results might have in terms of my diet and fitness.

At times it was slightly difficult to navigate the wealth of information included in the reports, but this was a minor issue in an otherwise excellent experience. I would recommend this test to anyone interested in improving their health and fitness, regardless of whether you’re a complete beginner or training for a marathon.

Overall, if you are curious to learn more, go ahead and take a test! Just bear in mind that they may be unable to provide the full guidance that you are searching for.

Have you taken a DNA test of this kind? Would you consider it after reading this article? I’m really keen to hear your thoughts on this!

 

 

 

 

 

 

 

 

Metabolic syndrome – Global health issue!

Global health issue caused by poor lifestyle factors

Many lifestyle factors such as poor diet, lack of sleep, lack of exercise, stress, and pollutants can throw the metabolism of the body out of balance. As a result, this makes you more susceptible to disease and illness such as metabolic syndrome, type II diabetes, and cardiovascular risks. When using supplements products along with implementing the proper nutrition, exercise, and lifestyle habits, in doing so, your metabolism is able to function at its best and improve your quality of life.


Illness or wellness

Why Supplements?

1. Many of the foods consumed today are highly processed and lack the nutrient density (vitamins and minerals) your body needs to function properly.
2. For the average individual, it is challenging to consume all the necessary vitamins and minerals from food alone due to poor nutritional habits.
3. Pesticides, pollutants, and environmental toxins have decreased the nutrient density in soil over the last 50 years. This has resulted in lower amounts of vitamins, minerals, and phytonutrients in the food we consume today.

My advice would use the right supplement products, to ensure that with each serving your body is receiving the proper amount of vital nutrients necessary for maintaining proper metabolic function and health.

Metabolic health

Metabolic refers to the lump sum of all chemical reactions that occur in living organism metabolism.
The human body performs 10.000 classes of chemical reactions and millions of individual reactions every single second.
These reactions are involved in all facets of human health.

(E.g. cognition digestions, respiration, circulation, gut health, etc.)

What are the 5 risk factors for metabolic syndrome?

A metabolic syndrome is a group of five risk factors that increase the likelihood of developing

1.) heart disease, 2.)diabetes, and 3.) stroke, 4.) increased blood pressure (greater than 130/85 mmHg) 5.) high blood sugar levels (insulin resistance)

 

Metabolic Syndrome

Metabolic reboot program

Functional Foods

Proven Results

  • Blood test/photo/measurements
  • Metabolic reboot program set
  • Smart eating 4-4-12 (Habits change)
  • Metabolic nutrition (Build your plate)
  • Exercise science
  • Do not restart your 4, 8, or 12 hours if you snack between the 4-4-12. Continue as planned for the rest of the day. 8. Your meal timing begins once you start eating a meal, not after you finish a meal. 9. Do not skip or forego a meal if your schedule causes you not to “perfectly” follow the 4-4-12 or 4-4-4-8 outline.

The 4-4-12 and 4-4-4-8 are structured guidelines based on the amount of time you wait between meals without any snacking in order to optimize metabolic function and how your body utilizes its own stored energy.

4-4-12

For individuals wanting to lose weight, decrease body fat, and increase lean muscle mass 4-4-12 Structure: 4-6 hours between breakfast and lunch with no snacking 4-6 hours between lunch and dinner with no snacking 12 hours between dinner and breakfast with no snacking

4-4-4-8

For individuals wanting to gain weight and increase lean muscle mass 4-4-4-8 Structure: 4-5 hours between meals 1 and 2 with no snacking 4-5 hours between meals 2 and 3 with no snacking 4-5 hours between meals 3 and 4 with no snacking 8 hours between meals 4 and 1 with no snacking

4-4-12 and 4-4-4-8 Guidelines:

1. Water, coffee or tea (as long as no creamer or sugar is added), and non-calorie supplements are OK to have outside of the 4-4-12 and 4-4-4-8 as a “snack”.

2. You can wait more than 4 hours before your next meal, it’s just important that you don’t eat before the 4 hours.

3. it’s recommended not to go more than 6 hours until your next meal to avoid the risk of blood sugar levels dropping

4. If you are not able to go the full 4 hours without snacking, you may not be adding enough food with your meals. Please make sure to review the “Build Your Plate Guide” and consume the recommended amount outlined.

5. At first, the 4-4-12 and 4-4-4-8 may be especially challenging for some. It may take a few days or even a week to adjust to the new schedule.

6. It is recommended that you strive to always stick to the 4-4-12 and 4-4-4-8, but if you are not able to at times, it is best to eat something found on “the enjoy” or moderation list, rather than risking a crash in blood sugar levels.


Make sure you are getting all your meals daily.

The goal is

for you to follow the 4-4-12 and 4-4-4-8 to the best of your ability and learn how to make it work for you.

 

Foods to enjoy

CARBOHYDRATES

Grains: Bran, Black Rice, Quinoa, Wheat Germ, Wild Rice Fruits: Apple, Apricots, Blackberries, Blueberries, Cherries, Coconut, Durian, Dragonfruit, Figs, Guava, Grapes, Grapefruit, Kiwis, Lemon, Mangosteen, Nectarines, Oranges, Passion Fruit, Peaches, Pears, Plums, Pomegranate, Rambutan, Raspberries, Strawberries, Tamarind, Tomatoes

Healthy Carbohydrates

Vegetables: Artichoke, Arugula, Asparagus, Bamboo Shoot, Beets, Bok Choy, Broccoli, Brussels Sprouts, Coconut Shoot, Cabbages, Carrots (raw), Cauliflower, Celery, Chili Pepper, Collard Greens, Cucumber, Eggplant, Green Beans, Green Peas, Jicama, Kale, Leeks, Mushrooms, Onion, Peppers, Pickle, Radishes, Rhubarb, Romaine Lettuce, Spinach, Turnip, Zucchini

Legumes: Beans, Lentils, Unsweetened Soy Milk

PROTEINS

Meats: 95% Lean Ground Beef, Chicken Breast, Crab, Eye of Round, Flank Steak, Halibut, Herring, Lamb shoulder, Lamb Loin, Lamb Leg, Lobster, Mackerel, Pork Loin, Salmon, Sardines, Shrimp, Sirloin, Tender Loin, Tilapia, Tuna, Turkey Bacon, Turkey Breast, Whole Eggs,

Veal Dairy: Cottage Cheese, Plain Greek Yogurt

Soy Products: Tempeh, Tofu, TVP

Proteins

FATS

Vegetables: Avocado, Olives

Nuts and Seeds: Almonds, Cashews, Chia, Flax, Hazelnuts, Peanuts, Pecans, Pine Nuts, Pistachios, Sesame Seeds, Sunflower Seeds, Walnuts

Dairy: Cheeses Oils: Coconut, Fish, Flaxseed, Macadamia Nut, Olive

Beverages: Unsweetened Almond Milk

Healthy Fats

ALL HERBS & SPICES

Basil, Cinnamon, Herbal Teas, Garlic, Oregano, Parsley, Shallot, Vanilla, Pepper, Lemon Pepper, etc.

CONDIMENTS

Balsamic Vinegar, Bolthouse Farms Products, Hummus, Lemon Juice, Mustard, Salsa (no sugar added), Stevia, Vinegar

 

Some last words

As a metabolic health coach as well personal trainer I have a lot of good results with my clients. Usually, I advise them which supplements to use and to have a result measurement, I let them do a blood test so we have proof of the change in the metabolic health.

Good luck with keeping the metabolic storm out of your body!