I just learned these startling facts. As a matter of fact, I just became one of these statistics regarding type 2 Diabetes.
- Total: An estimated 30.3 million people have diabetes (9.4 percent of the U.S. population)
- Diagnosed: An estimated 23.1 million people have been diagnosed with diabetes (7.2 percent of the U.S. population)
- Undiagnosed: An estimated 7.2 million adults, ages 18 years or older are undiagnosed (23.8 percent of people with diabetes)
- An estimated 84.1 million adults ages 18 years or older (33.9 percent of U.S. adults) have prediabetes
- 23.1 million adults (48.3 percent) ages 65 or older have prediabetes.
- More men (36.6 percent) than women (29.3 percent) have prediabetes.
- The prevalence of prediabetes is similar among men and women across racial and ethnic groups.
These numbers are staggering. It means, in shorthand, that's nearly 50% the adult population either has or will get Diabetes type 2. There are a number of reasons for this, but the top two are our lack of exercise in the U.S. and our food system. Whenever you eat processed food, we are getting a huge portion of corn and corn sugar. And when I say processed foods, I'm not just referring to cookies, chips, etc. I mean anything that isn't in its natural state. For example:
Canned and frozen fruits and vegetables.
Packaged foods labeled “natural” or “organic,” such as cereals, fresh meat and poultry, and jarred baby foods.
Foods with health and nutrition claims on the label, such as “may reduce risk of heart disease,” “low in fat” or “high in calcium”.
Foods fortified with nutrients such as fiber, vitamin D and omega-3 fatty acids.
Foods prepared in quick-service and fine-dining restaurants, cafeterias and food courts, sports arenas, coffee shops and other locations.
Honestly, if it has a label that boasts "low-fat," "low-calorie," low-sugar," "vitamins added," or anything really, step away! We should be eating fresh fruits and vegetables, grass-fed organically and humanely raised meats and dairy, and really, VERY little grains. Grains, wheat, pasta, are all simple carbs and are better off without them.
I also found out that the American Diabetes Association says it's ok to eat up to 45g of carbs per meal! This is WAY too high. If we just cut all simple carbs (as opposed to complex carbs like vegetables) out of our diets, or bring it down to 5-10g per meal, we can reverse type 2 Diabetes. It's super simple. For full details on this subject, watch this.
There are 3 main components to nutrition. Carbs, Protiens and Fats. And the only one that doesn't have any effect on blood glucose levels is fat! Yes, FAT. If you eat the right kinds of fats, you will lower cholesterol, lose weight and turn your diabetes around, or prevent yourself from getting it!
Believe me, I rarely eat processed foods. I have a big garden, eat lots of fresh veggies, only meats that are grass-fed and sustainably sourced, (NO factory farming), and still, after a life-long love of delicious bread and deserts, here I am facing pre-diabetes. I certainly didn't see that coming! This has worked for me and it works super fast. The beauty of healthy fats is that they are satisfying! You won't even miss those carbs! (Well, no TOO much.) If you're not familiar with "healthy fats" here's a pretty simple and good list!
So here's my new favorite morning smoothie! It keeps me full for hours, and doesn't spike my blood sugar a bit! Plus it's rich, satisfying and delicious!
Keep these 8 ingredients in your kitchen and you will always have a way to a healthy, creamy delicious smoothie breakfast!
This is my ingredients in the blender, ready to go!
LeAnn's Morning Boost:
1 cup Coconut Milk -- Yes, coconut milk does have saturated fats, but they are converted in the body into a highly beneficial compound called monolaurin, an antiviral, antifungal and antibacterial that destroys a wide variety of disease-causing organisms. It's also metabolized differently, so not as harmful as other saturated fats. You can substitute this with a green juice if you prefer.
2 tbsp. Almond Butter--Packed full of good vitamins and minerals like Calcium and Magnesium for bone and heart health, and GOOD fats to lower cholesterol. Low carb, high protein. Don't use peanut butter. Peanuts are not nuts, they're legumes and don't have the same health qualities as almonds.
1 small handful frozen organic Blueberries-Packed full of antioxidants and vitamins, blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management,cancer prevention, and mental health.
1/2 medium Avocado-One of the very good fats! Avocados are incredibly nutritious. They Contain More Potassium Than Bananas. They are loaded with heart-healthy monounsaturated fatty acids and fiber. They can lower cholesterol and triglyceride levels.
1 handful of fresh Spinach-The health benefits of spinach include skincare, improved eyesight, regulated blood pressure, stronger muscles, and prevention of age-related macular degeneration. It is also good for treating cataracts, atherosclerosis, heart attacks, and neurological disorders. It helps in bone mineralization and exerts anti-ulcerative and anti-cancerous benefits.
1-2 tbsp Chia or Flax seeds-High in Fiber but Low in Carbs. High in Omega-3 Fatty Acids. Helps Make Skin and Hair Healthy. Helps Lower Cholesterol and Treat Hyperlipidemia. Gluten-Free, high in antioxidants, supports digestive health and helps prevent cancer.
1 scoop of your favorite Raw Superfood Greens supplement powder-Most of these are designed to blend into smoothies, and it goes without saying that they not only taste good, but add a multitude of vitamins and antioxidants to your smoothie.
3-5 drops of Stevia sweetener (optional)-a plant-derived sweetener, it has no calories and no negative impact on health. In fact, Stevia may help control blood sugar and insulin levels and blood pressure.
In addition to adding this amazing smoothie to your diet, you might want to grow your own spinach, and other fresh, organic produce. I absolutely LOVE this option for those of you with limited space, time, even money. It's called the Tower Garden and it's truly revolutionary!
For more information on the Tower Garden, or to purchase yours now, click here!