Are you looking for an easy whole grain to make great hot cereal and side dishes with? Buckwheat groats are a great option, and it’s easy and quick to cook.

Cooked buckwheat goes great with soups and salads. Buckwheat is an easy whole grain to cook; you can cook buckwheat on the stove or in a pressure cooker, such as an instant pot.

Buckwheat is a gluten-free seed making it a great option for those on a gluten-free diet and those with celiac disease. Although buckwheat is naturally gluten-free, if you do have dietary restrictions around gluten, make sure to purchase buckwheat that is certified gluten-free to avoid any possible cross-contamination.

How to Cook Buckwheat Groats

Cooking groats is much like cooking oats or quinoa. Buckwheat groats are simple and easy to make at home in about ten minutes. You can choose to flavor them for breakfast groats, leave them plain or add them to a salad.

Plain and Simple Buckwheat Groats

Although there are many cooking methods for making groats. The easiest way to cook buckwheat groats is on the stovetop as you would rice or quinoa. Buckwheat is quick and easy to make in about ten minutes. Alternatively, if you prefer, you can also cook buckwheat groats in an instant pot.

Ingredients: 2 cups of water, 1 cup of buckwheat groats

1. Rinse buckwheat under cold water until the water runs clear.
2. Add 2 cups of water to a large pot and boil at high heat.

3. Add 1 cup of buckwheat to a pot of water, cover, and reduce to a simmer at low heat.

4. Simmer until all liquid is absorbed or until you reach your desired consistency, about 10-12 minutes. The longer they cook, and the more liquid they absorb, the softer they will be.

5. After cooking, allow groats to “rest” in the pot, covered for 15 minutes.

6. Add optional flavoring if desired- see below. Fluff with a fork and serve.

*Allow cooling if adding to salads. For breakfast, groats add in 1 teaspoon of vanilla flavoring and 1/2 a teaspoon of cinnamon. For a more basic dish, add in a small amount of butter and a pinch of salt if desired.

Cooking Tips and Tricks for Buckwheat Groats

• Sprouting buckwheat groats by pre-soaking them for about 6 hours will help cut the cooking time in about half and enhance the nutritional benefits of the buckwheat groats.
• You can use bone broth or soup stock as a substitute for water for a more savory taste. For sweeter groats, you can use a milk as a substitute for water.
• Top breakfast groats off with fresh fruit and a bit of maple syrup for added sweetness.
• The best way to avoid mushy buckwheat is to not overcook it. You want to monitor it as the cooking time approaches 10 minutes and if you do add additional time, continue to watch it, so it does not overcook.
• Softer oats make a great breakfast porridge, while firmer oats are great to add to a salad or as a substitute for rice.

What are Buckwheat Groats?

Buckwheat groats are the hulled seeds of the buckwheat plant. They may also be called buckwheat kernels. They have a mild, earthy flavor with a chewy texture. they look and taste much steel-cut oats.  

Buckwheat groats can be cooked like white rice and added to salads or enjoyed as a side dish. Contrary to what their name suggests, buckwheat is not related to wheat; rather, it is the fruit seed of a flowering plant related to rhubarb.

However, from a culinary and nutritional perspective, they are treated much like a cereal grain or what we call a pseudo-grain. But, the pyramid-shaped buckwheat kernels are naturally gluten-free. This makes them a great option for anyone with celiac disease or a gluten sensitivity; it is best to look for buckwheat groats that are certified gluten-free in order to avoid cross-contamination.

Buckwheat can be found in larger or more health-focused grocery stores. I often find buckwheat groats in the Bulk foods area, so make sure to look there. It can also be ordered online through a variety of resellers.

Types of Buckwheat

Buckwheat Groats: Buckwheat groats are the hearty hulled seeds of the buckwheat plant. They can be cooked and eaten similarly to oatmeal or quinoa. They can also be toasted on a dry skillet over medium heat or in the oven and enjoyed as a crunchy granola-like topper added to soups, salads, yogurt, or cereals.

Kasha: Kasha is buckwheat groats that have been roasted. Roasting buckwheat brings out the nutty flavor. You can roast buckwheat groats in the oven or buy buckwheat groats that have already been roasted.

Buckwheat Flour: Buckwheat flour is commonly used in soba noodles and is often used in making crepes, buckwheat pancakes, and other gluten-free baked goods. Buckwheat flour is made from the ground-up seed hulls of the buckwheat plant.

Raw Groats: Buckwheat groats are commonly sold as raw buckwheat groats, meaning they have not been cooked, toasted, or sprouted.

Toasted Groats: Toasted buckwheat groats have been roasted, which gives them a nutty flavor. They may also be referred to as buckwheat kasha.

Sprouted Groats: You can buy sprouted buckwheat groats or sprout your own. Many people prefer grains and pseudo-grains such as buckwheat to be sprouted first to enhance nutritional benefits. To sprout your own buckwheat groats, add buckwheat groats to a jar of water for at least 6 hours, and drain and cook as desired.

Health Benefits of Buckwheat Groats

Buckwheat is full of antioxidants, vitamins, and a great source of plant protein. It has also been proven to help lower the risk of heart disease, lower bad cholesterol, and promotes good circulation, among other health benefits.

With a low glycemic index, buckwheat is a healthier choice over wheat and other cereal grains for those looking to reduce their risk of diabetes and manage their weight.

Buckwheat groats, like quinoa, are a great source of vegetarian protein. Containing all nine essential amino acids, making them a complete protein.  Buckwheat groats are also high in iron, magnesium, zinc, and selenium.

Key Takeaways

Buckwheat groats are a great source of whole grains, a complete protein, and a source of other nutrients. They are quick and easy to make in ten minutes or less. As a versatile grain, they go great on top of salads, as a breakfast porridge, or side dish. Buckwheat groats are a great choice for anyone looking for a healthier whole grain to add to their diet.

Read More About Buckwheat:

Buckwheat vs Barley

Wheat vs Buckwheat

The post How to Cook Buckwheat Groats: And Health Benefits appeared first on Healthagy.

Rice is a popular and common food for many thought the world, however, if you have diabetes you may be looking for alternative options. If managing diabetes, it’s likely you are looking for foods that help maintain blood sugar levels at a safe level and prevent sugar spikes. The foods you eat all impact your blood sugar levels. In this post, we’ll look at the impact of rice when it comes to managing diabetes as well as eleven rice substitutes for diabetics.

Choosing the Right Foods for Diabetes

It’s important to note, that you should follow the guidelines from any medical doctor in terms of what foods are best for you in managing your diabetes as you may have individual considerations to keep in mind. The rice alternatives mentioned below should not be seen as dietary advice or an alternative to any medical advice from a medical doctor.

When it comes to managing diabetes, research has shown that replacing refined, simple sugars in the diet with more complex carbohydrates helps better manage blood sugar levels than eating refined grains. Complex carbohydrates can often be found in whole grains, whereas refined foods are found in foods such as white rice and regular pasta. Refined grains can result in blood sugar spikes or a rise in blood glucose levels shortly after consumption. Complex carbohydrates take longer to digest, resulting in better blood sugar control, rather than causing a spike.

Rice & Diabetes: What to Know

When it comes to rice and diabetes, it’s not as cut and dry as you might think. Certain types of rice have health benefits, nutrients, and fiber that can be beneficial. However, rice is also loaded with carbohydrates which can raise your glycemic index and create a spike in blood sugar.

Research has shown that people eating a diet full of white rice are more at risk for developing type 2 diabetes than those who don’t eat much if any white rice. White rice is a refined carbohydrate and can raise blood sugar levels.

Brown rice seems to affect the body differently. People eating brown rice have been shown to actually have a lower risk of diabetes. Why?

Brown rice is a whole grain, that is still intact. White rice is a refined grain, meaning it has been processed to remove the husk, bran layer, and most of the germ, so it is no longer a “whole grain.” This process of refining the grain results in a loss of vitamins, minerals, and other nutritional values.

Rice has a high glycemic index and a lot of carbs, so it can quickly raise blood glucose to a high level. Although brown rice is as high in carbs as white rice and has only a slightly lower glycemic index level, it also increases insulin sensitivity. It causes less of a blood sugar spike than white rice. An additional benefit of brown rice is that it helps lower total and bad LDL cholesterol according to a study in the British Journal of Nutrition. Moderate amounts of brown rice when balanced with protein and healthy fats may be good for you- but always check with your doctor.

Rice Substitutes for Diabetics

Low-Carb or No-Carb Rice Alternatives

Riced Cauliflower

Cauliflower has become a popular vegetable from riced cauliflower to cauliflower pizza crust. With its mild flavor and texture when cooked that is similar to cooked rice, it has quickly become a popular rice substitute. Cauliflower has many health benefits including its low-calorie and low-carb vegetable, making it particularly popular with people on a low-carb or keto diet. A 1-cup serving size of riced cauliflower has only 5 grams of carbohydrates and 25 calories. Cauliflower rice is readily available alongside other frozen vegetables or fresh vegetable packages in many grocery stores.

However, it is also easy to make your own riced cauliflower at home. You can use a box grater to grate pieces from the head of cauliflower or you can throw them into a food processor to finely chop them. I like to cook cauliflower in a stovetop pan on medium heat with a small amount of olive oil until slightly browned and then I add in a few other frozen vegetables.

Riced Broccoli

Riced broccoli is going to look and taste different than rice, but it can make a great substitute depending on what dish you are making. Broccoli is an incredibly healthy vegetable and a great choice for those on a low-carb or low-calorie diet. Brocolli is an excellent source of vitamin C, providing 25% of the daily recommended value in just 1/2 cup serving. Broccoli rice can be found in the freezer section of your grocery store, or you can make your own with a food processor or box grater.

Riced Cabbage

While cabbage is going to look different than rice, it does have a mild taste that is complimentary to many different foods. Cabbage is low in calories and carbs, making it a healthy alternative to rice for people on a low-carb diet. You can create riced cabbage by using a food processor it can be finely chopped into rice-like pieces, much like you would cauliflower rice.

Shirataki Rice (Miracle Rice)

Shirataki rice is not actually rice, it is also sold as a noodle and is made from the konjac plant, an Asian root vegetable also known as elephant yam. Shirataki rice is loaded with soluble fiber, minimal calories (about 10 calories per serving), and is carb-free, making them a low glycemic food. Shirataki rice may also help lower cholesterol levels and support healthy gut bacteria. Making it a healthier option over regular white rice for anyone with diabetes as well as those looking to limit carbs.

Whole Grain Rice Alternatives

Quinoa

Quinoa is one of the most popular rice alternatives. While quinoa is a seed, nutritionally it is more like a grain than a seed, it is often referred to as a pseudo-grain. Quinoa has a slightly bland, but nutty flavor and comes in a few varieties such as red quinoa, black quinoa, and white. is one of my favorite foods to work with. I make quinoa for breakfast and eat it like oatmeal with some cinnamon, honey, and berries. I also add quinoa to salads or use it as a base like rice to eat mixed with other cooked vegetables.

Quinoa is a complete protein which means it contains all nine essential amino acids. Quinoa is one of the few plants that is a complete protein, which makes it a great option for vegetarians or people that are looking to reduce their meat consumption.

Bulgur Wheat

Bulgur wheat is known as one of the most versatile whole grains and easiest foods to cook with. Bulgur has been around for more than 4,000 years. Bulgur can be used much like rice, couscous, barley, and quinoa making it a great rice substitute.

Though bulgur wheat is most commonly found in tabbouleh salad, you can use it just like rice or couscous, or any other whole grain, such as barley or quinoa.

Barley

Barley is another ancient grain, that is high in fiber. Barley serves as a good alternative to rice, with a mild, slightly nutty taste and chewy texture. It goes great in soups, stews, casseroles, and even salads.

Whole grain Farro

Farro is an ancient grain that looks similar to brown rice and even has a similar nutty flavor. Farro goes great in stews, salads, and casseroles. Farro is packed full of nutrition with a moderate GI.

Freekeh

Freekeh is a plant-based grain with a low glycemic index as well as boasting heart-healthy nutrients, making it a good rice alternative for people managing diabetes. Whole-grain freekeh is a great source of fiber, fiber helps slow the absorption of glucose into the blood.

Oatmeal

Oatmeal is a great substitute for cream of rice or hot rice cereal. Oats are high in fiber, which can help support controlled blood sugar levels. Oatmeal has a moderate GI, with steel-cut being a healthier choice as they contain more fiber and are less processed than instant oats.

Wheat Berries

Wheat berries are whole, unprocessed kernels of wheat, making them a great whole grain for people on a diabetic diet. Wheat berries are a fairly versatile grain, with a slightly nutty taste. You can eat them as a breakfast cereal to make an oatmeal-like dish add them to salads or mix them with other vegetables.

Key Takeaways

Regardless of which type of rice alternative you choose, keep portion size in mind when it comes to keeping your blood sugar levels stable. The riced vegetable options are a better choice overall when it comes to keeping calories and carb counts low, which may allow you to eat more.

If transitioning to new foods is difficult for you and your blood sugar levels allow you to-you may even consider a phase in which you add in a rice alternative such as some riced cauliflower along with some brown rice for instance until you get used to the new flavorings and then phase out the rice. Some people often find dietary changes easier when they can transition themselves away from one food to a healthier alternative, rather than just cutting a particular food out altogether.

Most importantly follow the eating plan that feels best for you and follow any medical advice you have been given by a medical doctor. Celebrate each success you have when making a better choice for your health!

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Popular in many cultures and found throughout the world. Beans have an array of health benefits and can be quite tasty as well! With so many to choose from, let’s look at the difference between two of the most popular ones- edamame vs lima beans.

Key Differences Between Edamame Vs Lima Beans

While edamame and lima beans are both shelled beans, they have several differences. The key differences between edamame vs lima beans are that edamame is a complete protein source, containing all nine essential amino acids. Edamame beans are a (young) soybean, and lima beans are not soybeans. They will also have different tastes that are discussed below.

Types of Beans

Beans are an important part of eating a well-rounded and plant-based diet. There are two types of fresh beans, edible-pod beans, and shell beans. Edible-pod beans are eaten in their entirety, including the pod-such as green beans, also known as string beans and snap beans. Shell beans include edamame, lima beans, and fava beans. Shell beans that are harvested young can be eaten in their entirety or shelled for the beans. As they mature, typically, the pod is removed, and only the bean is eaten.

Are Lima Beans and Edamame Legumes?

Yes, in fact, all beans are a subgroup of legumes. This includes soybeans, which edamame is a type of soybean. Other beans such as navy beans, kidney beans, lima beans, pinto beans, black beans, string beans (green beans ), and garbanzo beans (chickpeas) are also part of the legume family. It’s important to note that some people with a soy allergy may also react to other legumes.

Edamame

Another name for edamame is immature green soybean or young soybean, as they are soybeans that are harvested when the beans are still young and soft and a deep brighter green color. Edamame is of Chinese origin, dating back thousands of years. It was later introduced to Japan, where it has been popular ever since.

What Does Edamame Taste Like?

Edamame beans have a light buttery pea taste with a hint of sweetness and nuttiness. Cooked al dente (slightly firm) are firmer than a pea but soft with a flavor kick. After being cooked or boiled, they can be shelled and added to other dishes, or you can easily suck the beans out of their shells.

What can Edamame be substituted with?

A few good edamame substitutes are green peas, fresh fava beans or broad beans, and lima beans. Sugar snap peas or black-eyed peas are additional options.

Lima Beans

Lima beans are the most common shell bean sold in the United States; they are also commonly referred to as butter beans. Lima beans originated from Peru and are named after the capital of Peru, Lima. Lima beans come in three main varieties large, small, and dwarf.

Large lima beans are typically speckled or green in color. The speckled variety has a creamy texture and an earthy flavoring. The small lima beans are pale green and less starchy than large lima beans. Dwarf beans are white and speckled, the least starchy of the lima bean varieties, and the mildest tasting.

What do Lima Beans Taste like?

When it comes to lima beans, dried lima beans (beige in color) or fresh lima beans (green in color) are much tastier than lima beans from a can. When lima beans are properly cooked, they will have a creamy texture with a rich and buttery flavor. The large lima beans have more of an earthy flavoring and creamy texture. The smaller lima beans or baby lima beans are the mildest in taste and the least starchy of the lima bean varieties.

What can Lima Beans be substituted with?

If you are out of lima beans, you can substitute with fava beans, red or white kidney beans which all make good substitutes for lima beans.

Health Benefits

Edamame beans and lima beans both have great nutritional benefits. Edamame beans and lima beans are both naturally gluten-free. They are both low on the glycemic index scale, which helps in managing blood sugar levels.

They are both a great source of dietary fiber! Edamame beans have about 8 grams of fiber, and lima beans about 13 grams of fiber per cup.

Edamame and lima beans are great sources of protein, although edamame has twice the protein of lima beans, making it a protein champion. Edamame is the only vegetable that is a complete source of protein, containing all nine essential amino acids. Edamame also contains isoflavonoids, which are being studied as potentially helping protect against age-related diseases. One cup (155 g) of cooked edamame contains about 17 grams of protein!

Edamame is a good source of many vitamins and minerals such as potassium, phosphorus, calcium, manganese, omega-3 fatty acids, B-vitamins, vitamin C, and vitamin E. 

Lima beans outperform edamame when it comes to vitamin C, though, coming in at about 4 times the amount of vitamin C. Lima beans are also a good source of vitamins and minerals, including folate, thiamin, vitamins K and E, as well as source of beta-carotene, which is a source of vitamin A as well as manganese, potassium, copper, magnesium, phosphorous and iron.

Which is the Healthier Option?

Both edamame and lima beans are a good choice when it comes to your health. Both are full of protein, vitamins, and minerals that are beneficial to your health. The healthier option comes down to which will you eat and enjoy more?

Interested in more beans? Yes, please!

Black Beans vs Pinto Beans, What is the Difference? (Plus Nutrition)

What Does Hummus Taste Like? Plus Flavor Tips and Tricks

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Believe it or not, rice is one of the most popular and common grains found worldwide! In this post, we’ll dive into two popular types of rice, basmati rice vs brown rice. We’ll compare the taste, health benefits, and nutritional value of each.

Many cultures use rice as the base ingredient for their meals. Rice is considered a staple food for more than half the world’s population due to its vast nutritional profile and low cost. Rice is low in calories and fat, rich in complex carbohydrates, vitamins, minerals, and fiber.

Types of Rice

There are many varieties of rice; many are native to different parts of the world. Rice is often categorized by long-grain, medium-grain, and short-grain rice. Long grain tends to cook up fluffy, light, and grains separate easily from one another. Medium grain rice tends to cook up moist and tender. Short-grain rice is often referred to as sticky rice as it clumps together. It can also be referred to as glutinous rice, not because of gluten; rice is naturally gluten-free, but because the rice has that sticky texture and is glue-like.

Whole Grain Rice vs Refined Rice

Whole grains are grains that are still intact, whole. Brown rice and brown basmati rice are both whole grain rice. A few other popular varieties of whole-grain rice include brown jasmine rice, red rice, and black rice. Wild rice is often considered whole-grain rice but is technically a grass.

Refined grains and refined rice, such as white rice, white jasmine rice, white basmati rice, and white sticky rice, have been processed to remove the husk, bran layer, and most of the germ, so it is no longer a “whole grain.” This process of refining grains results in loss of vitamins, minerals, and other nutritional values. To counteract the loss of nutrition, white rice is typically artificially fortified with nutrients, much like breakfast cereals that are also artificially fortified.

Basmati Rice

Basmati rice is popular aromatic rice most commonly used in Indian dishes. Basmati is available as both brown basmati rice and white basmati rice. Known for its nutlike fragrance and buttery-like flavor, basmati rice is commonly used in Indian dishes but is also easily substituted for white rice or brown rice. One of the unique characteristics is basmati rice elongates more than it plumps when cooked; low in starch, it turns out nice and fluffy!

The white version of basmati rice tends to be more commonly found and can be what people initially think of basmati rice. The white version is refined by removing the husk, bran layer, and the germ, leaving just the white starchy portion behind. Removing the bran also removes much of the dietary fiber, nutrients, and essential fatty acids. White basmati rice has a slightly floral, less nutty taste and softer chew than brown basmati rice.

The brown version of basmati rice is found at many health food stores. Brown basmati rice still has the nutty flavor of brown rice and has the unique aromatic quality of traditional white basmati rice. It will have a more nutty flavor and firmer texture than the refined white version. Brown basmati rice overall is considered healthier because it comes in a more natural state than the white version and retains the dietary fiber, nutrients, and essential fatty acids that are lost in the white version.

Brown Rice

Brown rice is standard whole grain rice, filled with vitamins, minerals, and fiber, which is lost by its more refined counterpart- white rice. It is going to have more fiber, a nuttier flavor, and a more chewy texture than white rice. Brown rice can come in short grain, medium grain or long grain as well as different Brown Rice varieties of brown rice. Typically brown rice also takes longer to cook than white rice.

Nutritional Comparison Between Basmati Rice vs Brown Rice

*exact nutritional profile may vary due to the brand and specific variety of rice. Comparison based on 1/4 cup (45g) of dry basmati or brown rice

Overall, basmati has 10 fewer calories and similar protein content, with brown basmati having a slightly greater protein advantage. Many other factors nutritionally may influence your choice, though we’ll dive into those below.

Glycemic Index for Basmati Rice vs Brown Rice

In terms of glycemic index, the glycemic index or GI is a measurement of carbohydrates in foods regarding how they affect blood sugar levels. Foods with a low glycemic index value (less than 55) are digested slower, absorbed, and metabolized, causing a slower rise in blood sugar levels.

Consuming lower GI carbohydrates is one of the secrets to overall better long-term health, reducing the risk of type 2 diabetes and heart disease. It is also helpful in maintaining weight loss.

Basmati rice has a GI index of about 50-58, with brown basmati having a lower GI ranking than white basmati. Brown rice has a GI index of about 68. Whole grain basmati is the best choice for those in search of a low GI index rice.

Key Differences Between Basmati Rice vs Brown Rice

The main difference between basmati rice vs brown rice is the aromatic, slightly floral smell of basmati rice. Basmati rice is going to elongate as it cooks. Both brown rice and brown basmati rice will be a bit firmer, with a nuttier flavor, more fiber, nutrients, and essential fatty acids that are lost with the white basmati rice.

Which is the Healthier Option?

White basmati, brown basmati, and basmati are good choices for those looking to make healthy food choices. Each rice type comes with its own unique benefits from taste too, nutrition to glycemic index rating. The differences overall are fairly minimal and come down to personal preference based on your unique dietary needs.

Does Soaking Rice Make it More Nutritious?

That’s what researching is telling us! Many cultures have traditionally soaked rice for centuries, knowing what research is now also telling us. Research has found that soaking whole grain rice in warm water allows it to germinate slightly, substantially increasing certain nutrients, fiber, and phytochemicals.

Soaking rice helps remove the phytic acid found in whole grain rice. Phytic acid has been found to impair the body from properly digesting certain vitamins and minerals such as iron, minerals, and zinc from the rice. Soaking also softens the outer bran layer allowing the rice to cook easier and taste a bit sweeter.

Soaking whole grain rice like brown basmati and brown rice for 6-12 hours or overnight can also help remove that phytic acid and reduce any arsenic or other toxins by as much as 80% and provide other nutritional benefits.

Due to white basmati being refined and unable to germinate, it is only necessary to soak for 15-30 minutes to enhance texture and flavor.

It sounds like it’s time to start soaking some rice! Which rice will you choose white basmati, brown basmati, or brown rice?

The post Basmati Rice vs Brown Rice: What is the Difference? (Plus Nutrition) appeared first on Healthagy.

The Mediterranean diet continues to rank as the best diet for several years now by multiple doctors and health experts. One of the many benefits of the Mediterranean diet is the lowering of risk for heart attack and stroke. In this post, we’ll dive into what the Mediterranean diet is, the science that backs up this diet for heart health and stroke prevention, and how to begin a Mediterranean-style of eating

What is the Mediterranean Diet?

The Mediterranean diet is not necessarily a “diet” per se, but a style or way of eating foods that were traditionally eaten along the southern (Mediterranean) stretches of countries such as Spain, Italy, and Greece. The focus of the Mediterranean diet is on eating fruits, vegetables, whole grains, legumes, lean proteins such as fish, and low saturated fats. Drinking red wine in moderation is an added bonus for those who enjoy a glass of vino.

Does the Mediterranean Diet Help Lower Risk of Heart Attack and Stroke?

Yes, the Mediterranean diet is supported in many studies as well by the American Heart Association as meeting the guidelines for a heart-healthy diet. The Mediterranean Diet is also touted as helping to reduce one’s risk for a stroke by reducing risk factors for other chronic health conditions such as obesity, diabetes, high blood pressure, and high cholesterol. U.S. News ranked the Mediterranean diet as the number one best diet for diabetes, the best heart-healthy diet, and the best plant-based diet as well as the easiest diet to follow- which is great news!

Foods to Eat on the Mediterranean Diet

The goal in developing healthier eating habits is always to actually eat healthier food and the great news is that along with being one of the best diets for great health, it’s also one of the easiest to follow. The Mediterranean Diet is more about adopting a style of eating plant-based foods, whole grains, and lean proteins as well as low saturated fats. Eating foods using simple, cooking methods, rather than frying in vegetable oil. Think real food+ simplicity= greater health.

Foods to Eat More of

• Fish, seafood, tuna
• Healthy Fats- avocados, extra virgin olive oil, avocado oil
• Fruits
• Vegetables
• Nuts & Seeds
• Legumes, lentils, beans, peas
• Herbs & Spices– such as garlic, basil, rosemary, mint, oregano

Foods to Eat in Moderation

• Red wine
• Dairy such as yogurt, cheese, and eggs
• Poultry- chicken, duck, turkey

Foods to Eat Rarely

• Red Meats

Foods to Avoid

• Processed foods, including processed meats- often foods made in factories
• Refined grains- white flour foods
• Refined oils- soybean, canola
• Fast food
• Processed sweets, foods with added sugars, including diet sodas
• Butter and vegetable oils

You may be interested in: The 5 Best Healthy Recipe Apps, 15 Foods to Lower High Cholesterol, 10 Foods to Lower Blood Pressure

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Hold the salt and pepper. How about adding some real kick to your dishes that have added healing effects? These spices have natural anti-inflammatory benefits, so it’s no wonder they’ve been used medicinally by our ancestors for thousands of years to heal ailments. This post includes my top three spices for diabetes that can easily be added to a variety of soups, meals, or even a cup of tea!

Curcumin

Curcumin is the active component in turmeric. Turmeric is widely used as a natural anti-inflammatory agent because it is so strong and full of antioxidants. Ayurvedic and traditional Chinese medicine have been using turmeric for the treatment of diabetes for centuries now. Due to its inexpensive cost, western medicine is even taking notice.

A small study in Diabetes Care found that taking curcumin capsules may reduce your risk of developing diabetes. In their study, 240 prediabetic adults were either given a placebo or curcumin capsules daily for a nine-month period. The results showed those taking curcumin did not develop diabetes; while 19 of the 116 placebo-taking participants did.

While this is just one study and more research is needed. It’s important to note that inflammation has become widely recognized as a main contributing factor to diabetes. There is real potential according to this medical review that alleviating inflammation may in turn help heal the underlying cause of diabetes.

If you do opt for taking curcumin supplements, they are best to be taken with a meal with some fat as curcumin is fat-soluble. Curcumin is also poorly absorbed by the bloodstream, studies have shown that adding black pepper, which contains piperine will increase the absorption rate by 2000%! whoah! Some curcumin supplements will also contain piperine in the capsule, so you can look out for those! As always consult with your doctor before adding any new supplements to your regimen.

Cloves

Good news if you enjoy cooking and baking with cloves. One study found that just taking one to two cloves a day helped to lower blood glucose, total cholesterol, LDL, and triglycerides in people with type 2 diabetes. And bonus it was also shown to help improve the functionality of insulin in patients.

Cloves are one of the spices that have been shown to be highest in antioxidants among other spices. Antioxidants help fight free radicals, keep skin looking good, and ward off chronic disease. They are also high in a key mineral, manganese which helps keep our bones strong and brains sharp. So all around they are a great spice to help support your health!

Cloves can be easily added to a variety of soups, stews, meat dishes, teas, or even baked goods!

Cinnamon

Cinnamon is probably my favorite spice and always has been. I certainly go through it faster than any other spice in my cabinet. I often add it to my morning oats along with a bit of stevia and fruit.

Besides loving the taste of cinnamon, the good news is cinnamon has been shown to hold anti-inflammatory properties; which help support overall health. It was also shown to have the highest amount of antioxidants among spices behind cloves. In regards to helping to heal diabetes, studies have shown cinnamon to help lower cholesterol, triglycerides, and glucose. Cinamon has also been shown to help to improve the functionality of insulin in those with diabetes.

Spices have been used in many cultures throughout our world for thousands of years due to their medicinal and healing properties. They are easy to add to many foods and a great way to enhance your overall well-being.

I like to think of food as medicine. With a balanced diet and one or all three of these healing spices for diabetes, you will certainly be on the right path to greater health!

You may also like adding curcumin, cloves, or cinnamon to this healing tea; which has been shown to be one of the best teas for diabetes. Allow the spices to steep along with the tea for added taste and benefits.

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If you have diabetes or are looking for simple ways to lower your risk for diabetes, consider drinking black tea. Hot or cold, black tea is one of the best teas for diabetes.

Tea is one of the most popular beverages in the world. In fact, it is the most consumed beverage in the world behind water. Which may come as a surprise to many Americans who tend to opt for coffee and soda over tea. 

Teas have been around for nearly 5,000 years and full of health benefits; it’s no wonder that many still opt for a cup.  In my studies of nutrition, I’ve found that ancestral foods (and drinks) often continue to be the most nutritious foods for us even today.  

Black Tea Benefits

In a study by the British Medical Journal, researchers looked at black tea consumption in 50 different countries. They found that those who drank a high amount of black tea had a lower rate of diabetes.

Black tea has a special fermentation process in which green tea oxidizes to become black tea.  During the fermentation process, black tea develops complex flavonoids while only simple flavonoids are found in green tea.  Based on other research it is believed that the flavonoids may help to protect and regenerate beta cells in the pancreas that can be depleted by type 2 diabetes.  More research is still needed though as there have been mixed findings overall as to why black tea is one of the best teas for diabetes.

Tea and Insulin Activity

Another study found that drinking black tea, as well as green and oolong, may also increase insulin activity.  The study also found that adding lemon had no effect on insulin-enhancing activity. However adding milk to the tea, decreased the insulin-enhancing activity.

Should you Add Sweeteners to your tea?

Other studies have shown there to be an increased risk of type 2 diabetes in those who consume sugar-sweetened beverages.  If you are drinking tea for improving your health, it’s best to keep your tea unsweetened. Instead of sweetener, opt for aroma black teas that have hints of spices and flowers, adding in a squeeze of lemon, or opting for adding in one of these 3 healing spices for diabetes that can be steeped right in with your tea!

Tips for Finding Delicious Tea

I absolutely love tea especially aroma teas with hints of citrus, ginger, and flowers.  I find sipping on tea throughout the day is a great way to stay hydrated. I also find tea to be comforting, like a snuggly blanket, which helps keep me calmer throughout the day.

If the teas you find at the supermarket don’t typically interest you, look for some specialty tea shops. Often a tea shop will be able to provide some guidance as to what teas you may like best based on flavors and smells you prefer. Some tea shops also provide free samples, which can also help guide your taste buds.

I actually fell in love with tea by finding a local shop with a diverse selection of high-quality flavorful teas to smell and sample. I’ve been having a love affair with tea ever since and bonus it helped me quit drinking soda for good! 

Read More:

How Long Does Tea Last?

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When you’re dealing with a condition like Type 2 diabetes, you may find that making adjustments to your diet can help in controlling your blood sugar levels.  If you have diabetes you should be aiming for the same healthy diet that is recommended for everyone desiring optimal health- a diet rich in whole foods; centered on vegetables, fruits, whole grains, legumes, and lean meats.  In this post, we’re going to focus in particular on the best fruit for diabetes 2.

Whole fruits are loaded with vitamins, minerals, antioxidants, and fiber which are all essential for fueling your body for greater health.  Fruits are also an excellent way to help control sugar cravings while making healthy, nourishing choices for your body.  When deciding what the best fruit for diabetes 2 is, you want to look for fruits that have a low glycemic index rating.  A glycemic index rating is a value given to an individual food based on how quickly or slowly it impacts blood glucose levels.  A food given a low rating will tend to have a slower and steadier release of glucose.  

Fruits are packed full of natural sugars because they were created in nature- rather than processed sugars found in foods on store shelves or in the bakery section; which are full of man-made sugars.  Your body has a much easier time breaking down natural sugars than it does man-made sugars found in many processed foods, beverages, and sweets.  Adding fruit in moderation may even prevent your body from building up insulin intolerance. 

Below are a few fruits to consider adding to your diet to naturally control your blood sugar levels.  In choosing fruits to satisfy your sweet tooth, you are making a choice for greater health increasing your intake of the vitamins, minerals, and antioxidants that are good for your body.   

Avocados

Although sometimes they get thought of as a vegetable, avocados are indeed classified as fruit.  Avocados have so many incredible benefits. Most notable they are high in healthy fats; which can help reduce heart disease and reduce inflammation. Avocados are high in antioxidants and full of potassium and other vitamins.  They are low in carbs, high in fiber, and have little effect on blood sugar levels. One study found that avocados can help lower bad LDL cholesterol levels while increasing good HDL cholesterol levels.  Another study found that avocados may help reduce insulin resistance. They also help you feel fuller longer, which may aid in weight loss. 

Kiwi

Kiwi is full of fiber- aiding in digestion and containing sugars that are easy to break down. Research has found that eating kiwi can help lower blood sugar levels. It is is rich in vitamin C, which helps boost your body’s immune system; also containing vitamin K, vitamin E, folate, and potassium as well as many antioxidants. Kiwi has also been shown to help lower triglycerides, promoting a healthy heart. 

Cherries

Cherries have a fairly low glycemic index of about 20 depending on their size and shape.  Cherries are particularly good at fighting inflammation and packed full of antioxidants that help ward off free radicals and diseases.  Since cherries are slightly acidic they are able to break down their own sugars.  I find cherries are always a great snack to satisfy my sweet tooth.

Apples

The phrase “an apple a day, keeps the doctor away” came to be for a reason.  Apples are great for cleansing the digestive system as well as containing antioxidants that can help boost the immune system.  Apples also contain polyphenols that can protect against type 2 diabetes and help the body to use insulin effectively.

Berries

Blueberries, strawberries, raspberries and blackberries all have ratings below 40 on the GI.  Berries are rich in a variety of vitamins, minerals, and antioxidants, promoting overall good health.  They are packed full of fiber and also known for helping to satisfy sweet tooths.  

The recommended serving sizes are strawberries 1¼-cup serving, blueberries 3/4 cup,  blackberries 3/4 cup, and raspberries 1 cup.

Grapes

Grapes are packed full of nutrients , particularly vitamins C and K, as with many fruits they are also high in antioxidants.  Studies have found the resveratrol found in grapes may help control blood sugar levels.

As always, check with your doctor before making any changes in your diet that could impact your health. You also don’t want to overdue it on fruit, consult with your doctor on the appropriate amount of fruit for you each day.

A few things to consider when purchasing fruit: opt for fresh fruit when you can, bonus if you can buy locally from a farmer. Be cautious with canned or frozen fruits; check the labels and avoid products with any additives, especially added sugars in any form.

Track your blog sugar levels, test before eating fruit and two hours later.  Notice how your body responds, may consider keeping a log or food diary.  

You may also consider combining fruit with protein or fat such as yogurt or nuts. Berries go great with yogurt- plain unsweetened greek yogurts tend to have no added sugar or the least amount of sugar. Remember to read those labels.

When it comes to the best fruit for diabetes 2, you want to choose fruits that are low in glycemic index and packed full of nutrition.  The more you nourish our body as a whole, the more your entire body begins to run more optimally. Keep aiming for greater health with nutrient-rich whole foods.

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