Before trying to include sesame seeds in your diet, you may want to find out the health and nutrition benefit of sesame seeds in the first place. Sesame is seeds that grow in pods with the character of tiny shape and oily-rich. In fact, that tiny stuff might provide a bunch of potential health benefits. This plant has been used for decades in folk medicine to protect against arthritis, diabetes, and heart disease.
5 Benefit of Sesame Seeds
#1 Fiber source
The first benefit of sesame seeds is that you will get a bunch of fiber. 30 grams of unhulled sesame seeds give you 3.5 grams of fiber. It is 12 percent of the RDI suggestion. Eating sesame seeds regularly will also support your digestive health while reducing certain diseases such as heart issues, obesity, diabetes, and certain cancer types.
#2 Lower triglycerides and cholesterol
Other studies also suggest that consuming sesame seeds regularly may help to lower triglycerides and normalize the cholesterol level. This thing occurs because sesame seeds contain a high level of polyunsaturated fat. It also helps to reduce heart disease risks.
#3 Nutritious source of plant protein
Per 30 grams of sesame seeds give 5 grams of protein. In order to maximize the protein intake, you should choose the hulled and roasted sesame seeds. Since essential amino acid is commonly found abundantly in animal products, vegan and vegetarians could consume sesame seeds to retrieve protein.
#4 Lowering hypertension
Hypertension or high blood pressure is a major risk for stroke and heart disease. On the other hand, magnesium contained by sesame seeds is able to lower the blood pressure. Other than that, vitamin E, lignans, and other antioxidants would also help to maintain your blood pressure by preventing plaque buildup in the arteries.
#5 Reducing inflammations
According to several studies, sesame seeds may help to fight against inflammation. We all know that inflammation may play an important part in various chronic conditions such as cancer, obesity, kidney, and heart diseases. Based on the studies, people with kidney issues who took a mixture of 6 grams of sesame seeds and pumpkin seeds along with 18 grams of flax seeds had dropped the inflammatory makers up to 80 percent after three months.
However, the seeds should be mixed even though animal studies also suggested that anti-inflammatory effects have been shown in sesame seeds. So, this is anything you need to know about the benefit of sesame seeds.
The best yogurt for diabetes could be a great breakfast option with a bunch of great nutrients and sometimes it could also go as an easy snack. Unsweetened and Greek-style yogurts contain low carbs and high protein intake. This is why diabetics should take this type of yogurt because it will not lead to blood sugar spikes.
According to the research
So, yogurt and other fermented foods have a content of good bacteria called probiotics. The bacteria have shown to manage gut health. Other than that, the best yogurt for diabetes is associated with the content of lower glucose level and insulin resistance. It could also help to lower systolic blood pressure.
What style of yogurt is best?
When it comes to yogurt for diabetics, you may think about Greek, Icelandic, and Australian. In fact, those types are basically diabetes-friendly compared to others. Greek yogurt is strained so the liquid whey and lactose have been removed during the process. Consuming unsweetened Greek yogurt benefit the diabetics while it also gives twice the protein and half carbs compared to other regular yogurts.
The next style is Icelandic yogurt and it is made of cheese. This yogurt is strained much further than Greek yogurt so the texture is thicker and contains more protein intake. Another benefit of this yogurt is that there is no fat content considering the yogurt is made of skim milk. Still, there is an option of whole-milk type on the market.
Australian yogurt, on the other hand, is not strained which makes the texture becomes so thin. It also means that the protein is not as high as the previous yogurts and the carbs are not reduced. It tastes a bit sweet because it uses honey and made of whole milk. However, the option for skim-milk Australian yogurt is also available
Dos and Don’ts
If you want the benefits from probiotics to improve your gut health, yogurt with active and live cultures is the one you need. It is better to get yogurt with a low level of carbs while the protein intake is high. When it comes to flavor, make sure the sugar is not more than 10 grams and limit the carbs for 15 grams per serving.
It is recommended to avoid any yogurt that is packed with toppings inside it. Also, you are not supposed to skip the Nutrition Facts label considering you are looking for the best yogurt for diabetes.
Low carb peanut butter cookies would be a tasty treat for sure. Other than that, the treat contains a low level of sugar so you can eat more than one. In fact, diabetics could eat them too. Per cooking contains 4 grams of carbs and it mostly came from fiber after all. If you are on a ketogenic diet, this cookie might be a good idea for your treat too. This is obviously another way to enjoy your life without having to deal with too much sugar intake.
One cup of smooth peanut butter with no added sugar;
One large egg;
2/3 cup of erythritol;
½ tsp. of baking soda;
½ tsp. vanilla essence.
This whole recipe is for 12 servings.
How to make the cookies
The first thing you should do is preheating the oven to 180C or 350F and prepare a cookie tray along with the baking paper. After that, you should grind the granulated sweetener until it becomes powder. You can use a high-speed blender and then set aside. Actually, this step may not be necessary if you use Stevia or another fine powdery sweetener. However, we highly recommend you to use erythritol after all.
After that, put all ingredients into a bowl and mix it until it forms a smooth dough texture. Put out 2 tbsp. of the dough and roll it by using your palms until it makes a rounded ball. You should do this step until all dough has been used. Put the balls on the cookie tray.
Press the cookies down by using a fork and bake them for 15 minutes. Once they all have cooked nicely, remove them from the oven and let it cool for 25 minutes on the cookie tray. After all of them are cooling down on the cookie tray, transfer them to a cooling rack. Leave it cool for another 25 minutes before you can taste it.
You can always customize the recipe in many ways. For example, you can sprinkle some sugar-free chocolate chips so there is the hint of some chocolate goodness in it. Melting some sugar-free dark chocolate would be a nice dipping after the cookies cool down. If you prefer the crunchy texture, you can add some nut butter. Almond and cashew butter would be another different taste on your low carb peanut butter cookies.
Roasted chickpeas recipes might be something you need to learn right now. This could be the first time you eat roasted chickpeas and you will not be disappointed with how good this thing is. Besides adding on salads, this food is really great for butternut squash soup toppings.
Tips for the cooking roasted chickpeas
Before you make roasted chickpeas recipes, it is important to dry off the chickpeas completely. It does not matter you use the raw ones or the canned ones. It is important to rinse them with running water and dry them completely.
Also, you do not skimp on the oil at all. The oil will help you to make super crispy chickpeas. You can use avocado oil or olive oil but, as we have mentioned earlier, do not skim on the oil at all. once you have made a super tasty yet crispy chickpea treat, you need to store them properly too.
Tips for storing the roasted chickpeas
Honestly, it is really better to eat roasted chickpeas when they are still hot or shortly after you take them out from the oven. Since you do not deep cook the chickpeas, this will not stay crispy as long as the commercially roasted chickpeas on the market. This is why the roasted chickpeas you just made can only stay for 2 or 3 days inside the airtight container at room temperature. You may expect some changes to its texture after that.
As we have mentioned earlier, you can use avocado oil or olive oil. Besides, you can any type of spices for making roasted chickpeas. However, you only have to limit the whole mixture for 1 ½ teaspoon.
What you will need
You will need 1.15 oz of chickpeas and clean them like what we have mentioned in the earlier paragraph. Also, you need one tablespoon of olive oil, a ½ teaspoon of salt, a ½ teaspoon of pepper, and a ½ teaspoon of paprika. After that, you can cook the chickpeas.
Make sure you preheat the oven to 450F and prepare a baking sheet with parchment paper. Once you have clean and dry the chickpeas completely, you can mix them together with the oil. Spread the chickpeas on the baking sheet and roast it for 25 minutes while shaking it for every 10 minutes. Once they came out from the oven, mix it with the spice. And this is how you make healthy roasted chickpeas recipes.
Diabetes and popcorn could be something that makes you question everything. Basically, popcorn could be a healthy snack as long as you prepare it in the proper and right way. Popcorn basically contains low calorie but the fiber content is kind of high. People with diabetes could enjoy this tasty snack as long as this is air-popped popcorn snacks.
However, diabetes and popcorn are not as easy as normal people with popcorn. People with diabetes should think about other factors before selecting snacks. Popcorn may be healthful but it also contains carbs. On the other hand, a special diet is needed so diabetics could manage the blood sugar levels. In this article, we will show you many things related to popcorn and diabetes.
Actually, popcorn comes with a recommended serving size, just like any other snack. If you are living with diabetes and you want to make popcorn as your snack, you need to stick with the recommended serving size to stay on track. Other than that, you better not giving any topping because it could also significantly affect how much you should eat per serving though.
5 cups of air-popped popcorn contain up to 150 calories with a very low level of fat. If you are living with diabetes, you should talk to your doctor and stick to the recommended serving amount according to your doctor’s advice. The portion is essential yet crucial when it comes to controlling the blood sugar level. Even though popcorn contains a low level of GI in small amounts, it could be a boomerang if you eat too much of it after all.
So, if you are on a restricted diet or a diabetic, you better avoid too much amount of toppings on your popcorn. It is better to stay plain and air-popped in order to retrieve the nutritional benefits at the maximum amount. It also provides a very low level of fat and calories too. However, if you still want to add some flavors on your popcorn, you may add some things such as spices, olive oil, nutritional yeast, and low-fat cheese in a modest amount.
Popcorn provides a healthy snack for people with diabetes or those who are on a restricted diet. It will not worsen the blood sugar level so you can consume it comfortably as long as you stick with the recommended serving size. So, as we have mentioned earlier, it is very possible to have diabetes and popcorn on the same table.
Celery juice for diabetes has risen in popularity lately. Considering diabetes is a complicated yet live-threatening disease, it is important to watch what to eat and what not to eat in the first place. In this article, we will see if celery is good or bad for this condition. On the other hand, celery juice has become a hyped trend lately.
Nutrition fact of celery
Celery, in fact, contains a bunch of nutrients. It includes calcium, phosphorus, magnesium, iron, manganese, folate, and so on. Celery juice for diabetes that has become very popular lately also contains a bunch of vitamins such as vitamin A, vitamin C, vitamin K, vitamin B6, and riboflavin. On the other hand, it also contains very few calories, cholesterol, and saturated fat.
Benefits of including celery
For people with diabetes, they need to stick with a restricted diet. So, what is the advantage of including celery in a diabetic diet? This veggie contains a bunch of antioxidants and many of them are great for overcoming diabetes. Celery, in fact, contains antioxidants found in leafy green veggies.
Consuming celery on a daily basis will also help to prevent various harmful bacteria and microbes. This is what flavonoids do. Other than that, celery is great for those who need to reduce the elevated levels of blood glucose level. Vitamin C contained by celery is pretty high and it helps to fight against the weakened immune system. It also contains a low level of GI. As we have mentioned earlier, there is almost no calorie presents in this veggie.
Risks of including celery
However, there are a few risks if you include celery in your diet for diabetes. Some people reported that they got a few allergic reactions after eating celery. This is why you need to be careful when you eat them. As we have mentioned earlier, celery contains a high level of sodium compared to other veggies. On the other hand, diabetic patients are advised to watch their sodium intake.
Celery is also popular for its diuretic ability. If you have a problem with diarrhea, you better watch the amount you take. Other than that, you should manage the portion if you want to include it in your daily diet.
Celery, in fact, provides a bunch of goodness for everyone. However, if you are a diabetic patient, it is important to weigh the pros and cons. And if you want to drink celery juice for diabetes, you should read the risk as well too.
Cheesecake Recipe for Diabetics – Are you a cheesecake lover but diagnosed with diabetes? Making a cheesecake for those who are suffering from diabetes is quite tricky. It is because this tasty cake contains some ingredients which are not suggested for diabetics. For example, sugar. But it does not mean that diabetics cannot eat cheesecake. There is a diabetes cheesecake recipe that you can try. Here are the ingredients and steps to make a healthy and tasty cheesecake for diabetics.
– 200 grams of cream cheese
– 3 eggs. Separate the egg yolks from the white.
– 80 ml of heavy cream
– 2 spoons of lemon juices
– 2 packs of Stevie. It is around 5 grams or you can use it according to your taste.
Those are all the ingredients you need to make this healthy and tasty diabetes cheesecake recipe.
How to Make
First, pour cream cheese into a bowl and add a pack of Stevia as well. Stir until they are mixed well. After that, add egg yolks and stir again. Add heavy cream and lemon juices and stir again until the ingredients are mixed well.
In another bowl, whisk the white eggs with a whisker or mixer until it is slightly expanded. Add another pack of Stevia and stir, but do not let the dough become stiff. Pour this white egg dough to the first bowl. Next, stir again until it is mixed.
Prepare a baking sheet and put a baking paper on top of it so that the cheesecake dough will not stick to the baking sheet. Then, pour the cheesecake dough into the baking sheet. Bake the dough in the oven with the temperature around 140ºC to 150ºC for around 40 minutes. And that’s it! You are able to enjoy this healthy cheesecake while it is hot. Or you can also serve it cold by keeping it in the fridge first.
The Stevia used in this diabetes cheesecake recipe is a natural and healthier replacement for sugar. Even though Stevia is 3 times sweeter than sugar, it will not make the level of blood sugar increases. It will not also trigger insulin. So, this cheesecake is safe to be consumed by diabetes sufferers. It can be consumed as of late night snacks for diabetes. This cheesecake is also suitable for those who are on a diet to lose weight. So, are you interested to try this healthy and tasty cheesecake recipe?
Some of you are probably curious about the relation between boiled eggs and diabetes. Is it safe and fine for diabetics to consume boiled eggs? A study mentions that consuming a boiled egg every day is able to reduce the risk of diabetes type 2.
The fatty acids contained in eggs are suspected to be able to protect a person from the disease. This study is performed by a group of researchers at the University of Eastern Finland. The researchers found that the blood sample of men who consume more boiled eggs has a positive correlation with a free profile of diabetes type 2. So, it can be said that boiled eggs and diabetes have a good relation.
Boiled eggs are also rich in potassium which is good for the heart by keeping the level of sodium. Another content is biotin that is good for the production of insulin. Moreover, boiled eggs are low in calory yet able to make you feel full. Boiled eggs contain high protein which is around 7 grams of protein in one boiled egg. So, it is safe to consume boiled eggs as one of the healthy late night snacks for diabetes.
According to the American Diabetes Association, each boiled egg contains around 0,5 gram of carbohydrate that is theoretically able to keep the blood sugar level. So, it cannot be doubted that boiled eggs contain high nutrients.
However, boiled eggs contain 187 mg of cholesterol. On the other hand, people who are suffering from diabetes are suggested to limit their daily consumption of cholesterol. They are allowed to consume cholesterol only 200 mg per day. Since boiled eggs are rich in protein, consuming too much protein will make the body to change it into glucose.
Researchers and health experts suggest diabetics not to consume too many boiled eggs. Consuming a boiled egg a day or 3 boiled eggs in a week is still considered safe. For those who are diagnosed with diabetes, boiled eggs are more recommended than fried eggs in order to avoid additional fats from cooking oil or butter.
If you are craving for scrambled eggs, it is suggested to cook only the white eggs. It is because most cholesterol is contained in the egg yolks. So, that is the relation between boiled eggs and diabetes. The conclusion is diabetics are allowed to consume boiled eggs as long as it is not too much.
Walnuts for diabetes – According to a study, consuming walnuts is able to reduce almost half the risk of someone to get diabetes type 2. The study which involved 34.000 adults showed that consuming around 3 spoons of walnuts every day is related to a 47 percent lower risk of diabetes type 2.
The strong relation between walnuts consumers and the low prevalence of diabetes type is an additional justification to include walnuts as one of the healthy late night snacks for diabetes. Another study shows that walnuts are also beneficial for cognitive functions and the health of the heart. So, it can be said that walnuts for diabetes are also good for keeping heart health.
Walnuts for diabetes are a rich source of polyunsaturated fats. An ounce of walnuts contains 13 grams of polyunsaturated fats. It also contains vegetable Omega-3 fatty acids. 2.5 grams of vegetable Omega-3 fatty acids are contained in an ounce of walnuts. Moreover, walnuts are the only nut that contains a great amount of alpha-linolenic acid.
This food also contains protein, which is 4 grams of protein per ounce of walnuts, and also fibers, 2 grams of fibers per ounce of walnuts. The previous study showed that consuming a half cup of walnuts per day is able to protect the digestive system because it increases the number of probiotic bacteria in the intestines as well as prevent the risk of cancer and heart diseases.
The Yale University School of Medicine Care explores the effect of consuming walnuts to the blood vessels of those who suffer from diabetes type 2. The result showed that consuming this nut is able to improve the functions of blood vessel linings. With additional contents of iron, zinc, calcium, selenium, Vitamin B, and Vitamin E, walnuts can help the body to maintain the optimal nutrient level.
Not only influencing the blood vessels, but walnuts can also speed up the level of insulin of diabetes type 2 sufferers. A report from the European Journal of Clinical Nutrition, a patient who consumes 30 grams of walnuts for a year can bring a significant decrease in their fasting insulin levels compared to those who do not.
As it is said before, walnuts for diabetes are a rich source of alpha-linolenic acid and Omega-3 fatty acids. With those contents, it might improve diabetic neuropathy, which is a complication of diabetes that causes nerve damage. So, are you ready to replace your unhealthy snacks with walnuts?
Who does not like snacks? Snacks such as cookies and chips are the favorites of many people, especially to be consumed at night. But for those who suffer from diabetes, they cannot carelessly eat snacks. Diabetics must be really careful in choosing what they can eat, including snacks. Instead of fulfilling the desire to eat snacks, choosing the wrong snacks will cause the blood sugar level increases. Of course, it is dangerous for health. But it does not mean that diabetics cannot eat snacks. They are able to eat healthy and nutritious late night snacks for diabetes below.
The first healthy and nutritious bedtime snack for diabetes is edamame. Edamame can be a healthy snack option for those who suffer from diabetes because it contains protein and soluble fibers which are beneficial in controlling the glucose level in the blood and kidney filtration. If you want to consume edamame as your healthy snack, you can enjoy 155 grams of steamed or boiled edamame.
Popcorn is often consumed as a snack while watching a movie. In fact, popcorn also has benefits for diabetics because it has enough fibers and low in calory. So, for you who are curious about the relation between diabetes and popcorn, this snack is safe to be consumed by diabetics. Different from popcorn sold in a movie theater, popcorn for diabetics should be served without any additional butter, salt, and sugar. If you need some taste and smell, you are able to add garlic, oregano, wasabi, and other powder spices as the seasoning.
3. Tuna Salad
The next one of the late night snacks for diabetes is tuna salad. Tuna salad is usually made from the combination of tuna and mayonnaise with other supplementary ingredients such as celeries, leeks, and onions. But for you who suffer from diabetes want to consume tuna salad as a snack, it will be better if you replace mayonnaise with cottage cheese, plain yogurt, or avocado sauce as a healthier salad dressing. Do you want to eat this healthy and nutritious snack for diabetics?
Almonds are very healthy and good for the body. It is because almonds are very nutritious as well as have a delicious typical taste. In a portion of almonds, which is 28 grams, contains more than 15 vitamins and minerals which are known to take an important role in managing diabetes in some ways. For example, by controlling the blood sugar level, keeping the health of the heart, and also reducing insulin resistance. However, almonds are also high in calory. So, diabetics must limit the consumption of almonds. You can enjoy a handful of almonds a day.
5. Cottage Cheese
Cottage cheese is also one of the healthy bedtime snacks for diabetes. Cottage cheese is a fresh cheese with a creamy texture. This kind of cheese is made from cow’s milk curd. Cottage cheese contains low sodium and fat. The protein contained in this cheese is also easy to digest. In fact, cottage cheese is one of the cheeses with the best protein content. So, it is suitable to be consumed as a healthy snack if you are on a diet to lose weight or control your blood sugar level. You are able to use this cottage cheese to make diabetes cheesecake recipe.
6. Apples and Peanut Butter
Apples contain a lot of fibers. The fibers will make you feel full for a longer time. If you consume this fruit before eating your meal, apples can help you to control your calory intake. But you also have to know that apples also contain carbohydrate. You are able to consume this fruit with peanut butter in order to control your blood sugar level.
It is safe for diabetics to consume peanut butter. An apple combined with peanut butter can be a healthy yet tasty late night snack for diabetes. Apples are rich in nutrients, including fibers and polyphenol antioxidants which are capable of protecting the pancreas cells from damages. While peanut butter provides healthy fat and protein which are really needed by the body. Besides apples, you can also combine peanut butter with wheat bread or other fruits such as bananas and pears. Choose peanut butter that does not contain added sugar and consume maximum of 2 spoons of peanut butter per day.
Avocados are rich in monounsaturated fats which are good for controlling the blood sugar level and for the health of the heart. This fruit also contains high fibers. Avocado contains around 13 grams of fibers or equal to 50% daily fiber need for women and 34% daily fiber need for men. As a healthy snack for diabetics, avocados can be directly consumed or mashed as a salad dressing or a side dish for wheat bread.
8. Greek Yogurt
The next one of the healthy and nutritious bedtime snacks for diabetes is Greek yogurt. Greek yogurt is a good source of protein and calcium. This yogurt is low in sodium and contains more potassium to balance the body. Greek yogurt also contains Vitamin B12 that is good for blood formation. This is why this kind f yogurt is the best yogurt for diabetes. You are able to combine Greek yogurt with fresh fruits to make a healthy and tasty snack to control your blood sugar level.
For example, you can combine Greek yogurt with berries. Berries contain antioxidants that can reduce inflammation and prevent damages in pancreas cells, the place where insulin hormones are produced. The protein and probiotics contained in Greek yogurt can also keep the health of the digestive system.
9. Boiled Eggs
Boiled eggs can be a healthy and simple snack for diabetics. Besides affordable and easy to get, the nutrients contained in boiled eggs are no joke, especially for those who suffer from diabetes. The biotin and Omega-3 fatty acids contained in boiled eggs are able to relieve inflammation and prevent complication caused by diabetes. The protein contained is also high and helpful in slowing down the absorption of glucose as well as suppressing the appetite.