Whey protein is one of the two major proteins found in milk and dairy products.  The other major protein in dairy products is casein—many people have sensitivities to casein, but few people seem to have any sensitivity to whey protein. When rennin, a protein that curdles milk, is added to milk and other dairy products, the curds (casein) and whey separate, just as they did in the old nursery rhyme.

Whey protein is used for a number of purposes—it is used to maintain daily protein intakes, to build muscle mass, and to increase fat loss. Whey isn’t the only protein to increase fat loss—most proteins do, but most proteins aren’t available in an easily dissolved powder as whey is.

Whey Protein, Insulin and Blood Sugar

There are a number of properties of whey protein that appear to be useful in diabetes.

• Whey protein is a good source of the amino acid L-cysteine. L-cysteine is used to synthesize glutathione, one of the body’s most important antioxidant. Oxidative stress—the buildup of damaging free radicals—is thought to be one of the underlying causes of insulin resistance and to be responsible for some of the complications of diabetes such as peripheral neuropathy, retinopathy and kidney damage.
• Whey protein, when added to a meal, also appears to increase insulin secretion and to decrease blood sugar after a meal. (Post-prandial blood glucose)
• Whey protein can also decrease triglyceride levels in diabetics after meals.

In a recent study, blood sugar levels were 28% lower in those who had whey protein along with their meal.  Insulin levels were increased (doubled) and, importantly, the insulin response lasted longer. The study was small, only examining the responses of 15 individuals, but the design of the study made the results significant.

Whey has other advantages – whey tends to make you feel more full for longer periods of time—this can help in weight loss programs.

Whey protein also has anti-inflammatory activity—this can be very important in overall health and because inflammation is present in anyone with diabetes—and inflammation can make controlling blood sugar levels and weight loss tougher. Finally, whey protein appears to increase the loss of fat from the liver.

Overall, using whey protein can be a useful tool for anyone with diabetes trying to control their blood sugar.  The decreases in blood sugar were significant but they won’t occur under all conditions.  Much will depend what is included in the meal.

However, the decreases in blood sugar are real and combined with following dietary guidelines and exercise guidelines, whey protein can help individuals with diabetes maintain their blood sugar control.

Safety

Whey protein is a component of human breast milk and I included in many infant formulas.  Whey is considered safe when used in recommended amounts in adults, children and pregnant women.

How to Use Whey Protein

For most people, a reasonable amount of whey protein is 0.36g for every pound of body weight or 0.8g for every kilogram of body weight.  You can have a whey smoothie for breakfast, sprinkle whey protein over cereal, and sprinkle whey powder into soups, stews and stir fries.

Whey protein on its own can be bitter—there are a number of flavor choices, but you can also add spices such as vanilla, cinnamon or nutmeg and add stevia for non-sugary non-caloric sweetness.

Is whey protein good for diabetes?

• Whey protein appears to be a useful tool in helping to control blood sugar levels in diabetes and to potentially increase the secretion of insulin.

Is whey protein safe for diabetes?

• Whey protein appears to be safe for adults, children and pregnant women following the recommendations given here and from the manufacturers. Always let your physician and healthcare team know that you are considering adding whey protein to your diet plant.

Can Diabetics Use Whey Protein Shakes?

• Yes, people with diabetes can use whey protein as a protein shake, a beverage or added to foods in the recommended amounts.

This is why protein is a great addition to the diabetic diet.

References

1. https://examine.com/supplements/whey-protein/
2. http://ajcn.nutrition.org/content/82/1/69.full
3. http://link.springer.com/article/10.1007%2Fs00125-014-3305-x

Source: thediabetescouncil.com

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It affects every aspect of their daily life from what they eat to when they eat to how much they eat. 

They need to plan their workouts carefully and monitor their condition continuously.

They need to watch their starch intake, watch their carb intake and maybe most importantly, they need to resist the sugar urges that can sometimes seem overwhelming.

The good news is that, as long as a diabetic has kidneys that are functioning normally, they can consume more or less the same amounts of protein as anyone else, which makes diabetic friendly protein bars a smart, healthy alternative to sweets.

Below we’re going to look at the five best protein bars for diabetics.

Top 6 Protein Diabetic Snack Bars

Finding great tasting protein snacks without sugar or with a minimal amount of sugar isn’t easy, but we put our nose to the grindstone came up with 5 we feel stand head and shoulders above other diabetic breakfast bars.

So let’s begin.

1. BSN Protein Crisp Bar by Syntha-6 (Editor’s Choice)

While some protein bars are just candy snacks with a few off the beaten track ingredients tossed in, BSN Protein Crisp Bars have thoughtfully created high protein bars that pack a considerable punch while remaining devilishly delicious and true to their roots.

There are 2-4 grams of sugar in each of these bars; a sugar load many people with diabetes will find manageable.  

Plus, its texture and delicious taste will make you feel like it’s cheat day without compromising your macronutrients. 

Indulge yourself with BSN Protein Crisp Bars after your workout, or any time for a quick energy boost.

It’s one of the great-tasting protein bars we got our hands on, and we have never run out of supplies since then. 

PROS

• Packed with 20g of whey protein isolate
• Keeps you energized on the go
• Minimal sugar content (4g or less)
• Satisfies your sweet tooth cravings, guilt-free
• One of the best tasting protein bars in the market

​CONS

• Not vegan-friendly

2. Quest Nutrition Protein Bar

Quest Nutrition actually produces a dizzying number of protein, health, granola and other snacks for the health conscious.

Their protein snack variety pack is a good example of all the things the company does right.

That includes providing customers with plenty of flavor options and being mindful of the needs of their target audience.

In this case, their protein bars turn out to be some of the best diabetic protein bars because they provide 12 grams of protein, steer away from most of the starch that can wreak havoc with blood sugar levels and are sweetened with allulose instead of sugar.

Allulose is nearly identical in chemical makeup and flavor to sugar but with only 1/10 the calories.

For the most part we enjoyed all the items in this variety pack although, to our mind, the Coconut Cashew snack could use some work.

PROS

• ​An array of flavors to choose from
• No sugar protein bars sweetened with allulose
• 1/10 the calories of real sugar
• Great pre-workout for diabetics

​CONS

​Texture may not be for everyone

• ​A few flavors don’t work so well

3. Kind Bars

Kind Bars have zero refined sugar and are completely free of wheat, dairy, gluten and genetically modified organisms.

They’re as close as you’re going to get to completely ‘clean’ protein snacks and your body is going to appreciate that. The simple natural ingredients are combined with dried fruit and/or honey to provide a range of wonderfully well-rounded flavor experiences.

Plenty of thought and care went into the making of these diabetic breakfast bars, and the results speak for themselves.

Be aware though that the different flavored snacks contain different types of nuts.

PROS

​Available in a wide variety of flavors​No genetically modified organisms​Great texture and equally great taste

• ​Sugar from honey and dried fruit ingredients

​CONS

• Not as high in protein as others

4. NuGO Slim Brownie Crunch

While some protein bars are really just candy snacks with a few off the beaten track ingredients tossed in, NuGo Slim Brownie Crunch bars have thoughtfully created high protein, virtually sugar-free bars that pack a considerable punch while remaining devilishly delicious and true to their roots.

There are 2 grams of sugar in each of these bars; a sugar load many diabetics will find manageable. 

Plus it helps that there isn’t any high fructose corn syrup lurking here that could really mess up blood glucose levels.

The dark chocolate coating makes all the difference flavor wise (but it’s a flavor accent, not a foundational ingredient), while the 9 grams of fiber will help you feel satiated.

PROS

​Available in raspberry truffle, dark brownie crunch and roasted peanut​Only 2 grams of sugar per bar​No trans fats or high fructose corn syrup

• ​Real chocolate coating

​CONS

• ​Can be challenging to find

5. RX Bar

The RX Bar may be just what the doctor ordered for diabetics looking for sugarless protein snacks that also provide a bit of a pick me up during the long day.

Like some of the other protein snacks without sugar on our list the RX Bar is also without GMOs, dairy, soy, gluten and artificial preservatives. 

RX Bars have the added benefit of being Kosher and that’s welcome in a protein landscape where such considerations are often swept aside.

RX Bars utilize 5 mg of caffeine to produce the aforementioned ‘pick me up.’

That’s enough to put some wind in your sails without making you feel jittery. Like some of our other snacks though, if you have nut allergies, you’ll want to be careful.

PROS

​Consistently delicious no sugar protein bars​Produced in certified Kosher facility​5 mg caffeine per bar for energy boost

• ​Subscriptions available

​CONS

• ​Those with nut allergies may want to steer clear

6. Kashi TLC Chewy Granola Bar

Kashi TLC Chewy Granola Bars are not as high in protein as some of the other items on our list, but they are truly delicious, contain plenty of fiber and steer clear of blood glucose red flags like high fructose corn syrup and, of course, sugar.

What they do contain is plenty of whole grains, sun-dried fruit, dark chocolate and roasted nuts.

They’re free of gluten, soy and artificial ingredients and just one is likely to satisfy your appetite for something sweet without sending your blood glucose levels into space.

PROS

​No high fructose corn syrup​No sugar, refined or otherwise​5-7 grams of protein per bar

• ​Naturally low in starch

​CONS

• Chocolate coating tends to melt
• Not as tasty as some other snack bars

What to Look for When Choosing THE BEST Protein Bar for Diabetics

As long as the diabetic understands that protein bars are not completely risk-free (some contain starches and other ingredients that can cause a spike in blood sugars), then any of the outstanding, well-balanced, high-quality diabetes bars profiled above should fulfill between-meal cravings.

​These tasty snacks also help maintain stable blood sugar and energy levels.

​When choosing the best protein bar, ​we ​look for quality natural ingredients, outstanding taste, nutritional value, and bars that don’t try to slip sweeteners past the unsuspecting. You should too.

​Important: Always read the label carefully, look for 5 to 15 mg of protein (the more, the better generally), and steer clear of artificial ingredients, avoid high fructose corn syrup and don’t forget to enjoy.

Our Favorite Protein bar for Diabetics

The best protein bars for diabetics pack plenty of nutritional value while at the same time providing the protein and carbs you need to stay energized through the day.

These are never going to be without risk as we mentioned, but they can help you respond to sugar cravings in a positive way that will have health benefits across the board.

BSN Protein Crisp Bar diabetic protein bars are a prime example of the type of well rounded, responsible snacks diabetics need.

Packed with 20g of premium whey protein isolate, 4g of sugar or less, and one of the best tasting protein bars we’ve ever tried, what else could you ask for?

About the author

Isaac – I’m a personal fitness trainer and nutritionist living in sunny Indianapolis, IN. I’ve spent the last 8 years staying at the forefront of the health and fitness industry. In that time, I’ve helped hundreds of people shed the excess weight and get into shape, maintaining their healthy new lifestyle through proper training and eating habits.

Source: totalshape

The post What’s the Best Protein Bar for Diabetics appeared first on All About Diabetes.

This means that what you eat matters a great deal. Eating foods that are high in fiber and nutrients but low in unhealthy fat and sugar can help maintain a healthy blood sugar level, as well as improve your overall health.

Oatmeal

Oatmeal offers a host of health benefits, and can be a great go-to food for those with diabetes, as long as the portion is controlled. One cup of cooked oatmeal contains approximately 30 grams of carbs, which can fit into a healthy meal plan for people with diabetes.

Oatmeal has long been a common breakfast food. Oatmeal is made of oat groats, which are oat kernels with the husks removed. It’s typically made of steel cut (or chopped), rolled, or “instant” oat goats.

Oatmeal is cooked with liquid mixed in and is served warm, often with add-ins like nuts, sweeteners, or fruit. It can be made ahead and reheated in the morning for a quick and easy breakfast.

Because oatmeal has a low glycemic index, it can help maintain glucose levels. This can be beneficial for people with diabetes, who especially need to manage their blood sugar levels. Oatmeal in its pure form may reduce the amount of insulin a patient needs. Oatmeal can also promote heart health, which is important because diabetes patients are prone to heart disease.

Pros of oatmeal for diabetes

Adding oatmeal to your diet to help manage diabetes has both pros and cons. The pros of adding oatmeal to your diabetes diet include:

• It can help regulate blood sugar, thanks to the high fiber and low glycemic index.
• It’s heart-healthy and can lower cholesterol.
• It may reduce the need for insulin injections.
• If cooked ahead, it can be a quick and easy meal.
• It’s high in fiber, making you feel full longer and helping with weight management.
• It’s a good source of long-term energy.
• It can help regulate digestion.

Cons of oatmeal for diabetes

For most people with diabetes, consuming oatmeal does not have a lot of cons — unless you choose to eat certain versions of oatmeal that are laden with sugar and artificial flavoring.

Oatmeal can have negative effects for those who also have gastroparesis, which is delayed gastric emptying, and these can be severe. For those who have diabetes and gastroparesis, the high fiber in oatmeal can be harmful.

In general, for diabetes patients without gastroparesis, the biggest cons of adding oatmeal to your diet include:

• Bloating, due to the high fiber content. This can be reduced by drinking water as you eat.
• Flatulence due to the fiber content. Drinking water while eating can also help to reduce flatulence.
• The add-ins can work against you. Some people will add, or buy instant packets that contain, extra sugar, sweetener, or added flavorings that are harmful to a diabetes diet.

Do’s and don’ts of oatmeal and diabetes

Oatmeal can be a great addition to a diet to help manage diabetes, but only when it’s prepared correctly.

When adding oatmeal to a diabetes diets, there are several things you should or shouldn’t do to maintain the health benefits it offers.

The do’s

1. Add cinnamon, nuts, or berries.
2. Choose Irish or steel cut oats.
3. Use low-fat milk or water

There are several do’s you can add to your oatmeal preparation list to increase and maintain the positive health benefits of oatmeal.

When eating oatmeal, here’s what you should do:

• Eat it with a protein or healthy fat such as eggs, nuts or Greek yogurt. Adding 1-2 tablespoons of chopped pecans, walnuts, or almonds can add protein and healthy fat, which can further help stabilize blood sugar.
• Choose Irish or steel cut oats. Irish and steel cut oats have a higher amount of soluble fiber, which helps regulate blood sugar.
• Use cinnamon. Cinnamon is full of antioxidants, has anti-inflammatory properties, and may help reduce the risk of heart disease. It may also improve sensitivity to insulin and may help lower blood sugar levels.
• Add berries. Berries also have antioxidants and good nutrients, and can act as a natural sweetener.
• Use low-fat milk or water. Using low-fat milk can increase nutrients without adding too much fat to the meal, though water is preferable to cream or higher fat milk for those trying to reduce fat content. However, keep in mind that the amount of milk used needs to be accounted for toward total carb intake for your meal. Eight ounces of regular milk contains approximately 12 grams of carbs.

The don’ts

1. Don’t use prepackaged or instant oatmeal.
2. Don’t add too much dried fruit or sweetener.
3. Don’t use cream.

Just as there are several great choices that those with diabetes can make when preparing oatmeal, there are several choices that can be detrimental to those with diabetes.

When eating oatmeal, here’s what you should not do:

• Don’t use prepackaged or instant oatmeal with added sweeteners. Instant and flavored oatmeal often comes full of added sugar and salt, neither of which is good for a diabetes diet. They also have less soluble fiber. Choose a variety listed above in the do’s section.
• Don’t add too much dried fruit. Just a small amount of dried fruit can have a high amount of carbohydrates. Be mindful of your portions.
• Don’t add too much sweetener. People commonly add sugar, honey, brown sugar, or syrup to oatmeal, but this combats the health benefits oatmeal offers to those with diabetes.
• Limit or avoid using cream. Use either water or low-fat or skim milk to make oatmeal.

Other health benefits of oatmeal

In addition to the blood sugar and heart health benefits that oatmeal offers, it can help with:

• lowering cholesterol
• weight management
• skin protection
• reducing chances of colon cancer

Oatmeal is slow to digest, meaning that you’ll feel full longer. This can help with weight loss and weight management goals. It can also help to regulate the skin’s pH, which can reduce inflammation and itching.

The takeaway

When prepared correctly, oatmeal has a host of aspects that can be beneficial to anyone, but especially to those with diabetes, if eaten in the right portions. You can start the day with a meal that regulates blood sugar and provides a long-term source of energy, as well as improves your heart health. By choosing the right add-ins, and avoiding the wrong ones, oatmeal can be an ideal breakfast for those with diabetes.

Always make sure to monitor your blood sugar to see how oatmeal affects you individually. Each patient with diabetes is different, so always consult your doctor before making any major dietary alterations. Qualified nutritionists can also help with this.

Source: healthline.com

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7 Best Fish Varieties For Diabetics

Choose your fish wisely to ward off diabetes

Good nutrition is essential for everyone, but it is particularly important if you are living with diabetes. The deadliest complication of diabetes is heart disease. Diabetes experts recommend eating fish for cardiovascular health. Eating fish just once a week can reduce your risk by 40 per cent, according to a Harvard School of Public Health study. The fatty acids in fish reduce insulin resistance and inflammation in the body – a major contributor to coronary disease. But remember to choose your fish wisely, as some varieties are much better for managing or warding off diabetes than others.  Here are 7 of the best fish varieties for diabetics.

Salmon

Salmon is at the top of our list because it is high in omega-3, the “healthy” fats that can reduce the inflammation in your blood cells as well as help your cholesterol. The Omega-3 fatty acids in salmon are connected with a whole slew of other health benefits as well.

These benefits include heart, brain, and eye health. Salmon is also great for managing blood glucose levels and improving your body’s ability to respond to insulin. As with most fish, you have a number of healthy options for cooking salmon, including poaching, broiling, and baking.

Herring

Herring is an excellent choice for diabetics for many reasons. First and foremost, it is one of the best food sources of vitamin D. There seems to be more to vitamin D than strong teeth and bones.

It’s now thought that vitamin D deficiency might be a factor in many diseases, such as multiple sclerosis and diabetes.

Additionally, Herring is loaded with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).  These fatty acids help prevent heart disease and keep the brain functioning properly. They are also effective in reducing inflammation in the body.

Tilapia

Tilapia is a low-fat, high-protein fish that is easy to find in both fresh and frozen fillets and even easier to prepare. Tilapia is great for diabetics because it has no carbohydrates and it is rich in fiber, which is helpful for diabetics in reducing the risk of arterial hypertension.

Tilapia is also rich in important nutrients that are helpful for the body including vitamin E and vitamin C. Tilapia also contains selenium, which can help balance or normalize glucose levels in the blood. Although tilapia is a great selection for diabetics, it is best to include other varieties of fish in your diet as well (Especially varieties that are high in omega-3 fatty acids.)

Sardines

Canned sardines are a healthy choice for diabetics. Like salmon, sardines are rich in heart-healthy omega-3 fatty acids and protein, they are also cheap and have lower mercury labels than larger fish. Sardines are flavorful on their own or added to other dishes.

Sardines are very high in calcium and vitamin D, making them an excellent food to include as part of your diabetes diet. Just be sure to read labels to find brands low in salt. If you haven’t developed a taste for the canned variety, try grilling fresh sardines for a brighter flavor. Sardines are also a great addition to healthy soups, stews, and pasta.

Mackerel (Pacific or Atlantic)

Pacific mackerel is a fatty fish that contains about 3.2 grams of omega-3 fatty acids per six-ounce serving. This high level of fatty acid can help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL (good) cholesterol.

Mackerel is also a good source of protein, iron, riboflavin, vitamin B12, selenium and niacin. Pacific Mackerel is occasionally available fresh, but it is most often canned and sold in grocery stores. Atlantic mackerel is available fresh, and it is low in mercury. Be sure to avoid king mackerel since it is a high-mercury fish. Mercury is a contaminant thought to impair blood-sugar control.

Cod

Besides being an excellent low-calorie source of protein, cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions. Like tilapia, cod is a white fish, but it makes a slightly firmer fillet that is easily adaptable to all methods of cooking.

Cod is an excellent choice for cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids and an excellent source of vitamin B12 and vitamin B6. These two vitamins are needed to keep the levels low of a dangerous molecule called homocysteine. Homocysteine is directly damaging to blood vessel walls and high levels can greatly increase the risk of heart attack and stroke.

Tuna

Tuna is the final excellent and low-calorie fish variety for your diabetes diet. Tuna provides you with protein, omega-3 fatty acids, vitamin D and other important micronutrients. Because many diabetics struggle with an elevated blood cholesterol level, tuna is a heart-healthy choice because you won’t have to worry about a spike in your blood sugar level. This is because it contains little to no carbohydrates and saturated fat.

Diabetics can make healthy tuna sandwiches by using whole grain bread to avoid refined carbohydrates and by using non-fat mayonnaise instead of regular. For an even healthier alternative, use cottage cheese in place of mayo — not only does this cut your fat intake, but it also provides a source of protein and calcium.

Source: myvitawellness.com

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Source: http://EzineArticles.com/5705006

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