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The Essential Toolkit to Managing Diabetes



The Essential Toolkit to Managing Diabetes Introduction …………… Page 3

Eating half a cup yoghurt every day can help you manage your blood sugar! …………… Page 4

A Natural Sugar that can help LOWER blood sugar, STABLISE blood pressure, and FIGHT obesity! …………… Page 7

This tiny ancient Egyptian seed extract helps lower blood sugar …………… Page 10

Losing the battle of the bulge? Don’t lose the war against obesity! Here’s how to switch off your insatiable appetite for high/calorie fatty  foods …………… Page 12

Is your Is your low carb diet making you feel tired and disoriented? Don’t give up! Do THIS one thing, to reap the benefits without feeling lousy! …………… Page 14

Could a bacterial infection be the reason you can’t lower your blood sugar? …………… Page 16

Replenishing your levels of this mineral can do more than just lower your blood sugar for your health …………… Page 19

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CHAPTER ONE (excerpt of book)

Eating half a cup of yoghurt every day can help you manage your blood sugar…

A study, published in The Journal of Biological Chemistry, highlighted how low levels of an unsuspecting vitamin could contribute to high blood sugar…

The link between vitamin A and diabetes…

Yoghurt contains vitamin A, which plays an important role in the development of beta cells in the pancreas.

These cells enable the organ to produce insulin, which keeps your blood sugar in check.

Scientists knew that a deficiency in vitamin A during foetal development interfered with the body’s ability to regulate blood sugar, but they weren’t sure if this was the case in adulthood as well.

So, researchers from Weill Cornell Medical College in New York set out to investigate this in a controlled lab test…

They genetically modified one group of mice so that they were no longer able to store vitamin A from food.

In the study, this group of mice experienced beta cell death and were unable to produce insulin.

Then, the researchers went one step further… They removed vitamin A from the diets of another group of healthy mice.

This group also experienced significant beta cell loss, which in turn resulted in their bodies making less insulin.

When the researchers began feeding this group of mice vitamin A again, their pancreas were able to make beta cells and insulin normally again, returning the mice’s blood sugar levels into the normal range.

This breakthrough study suggests that if you’re not getting enough vitamin A, it could play havoc on your blood sugar levels. People most at risk are those who don´t eat meat and fish, Irritable Bowel Syndrome sufferers, and those who get frequent infections.

In fact, another study, published in the medical journal Diabetlogia, found that simply eating yoghurt every day could reduce your risk of type 2 diabetes as much as 28%…

There are lots of sources of Vitamin A – so, why Yoghurt? 

There are two types of vitamin A: The first type is preformed, also known as retinol, which you get in yoghurt and other dairy products, meat, poultry and fish. The other type of vitamin A, known as provitamin A, is found in fruit and vegetables.

The preformed type is the active form, which your body can use as is, while the body must first convert the inactive provitamin type before it can use it. So that’s the first reason yoghurt is more useful when it comes to helping the pancreas make insulin – it’s in an active form the body can use as is, and especially if you don´t eat meat and fish.

But that’s not all… Yoghurt goes through a fermentation process.

The bacteria that form during this fermentation process are known as probiotics, and they can help improve the profile of your gut bacteria…

These helpful gut bacteria enable the body to form new metabolites that decrease insulin resistance in cells.

So, not only does yoghurt help the pancreas make insulin, it helps the cells in the body recognise the insulin so that glucose can be used as energy, instead of remaining in the blood – which causes high blood sugar.

Improving the health of your gut bacteria may also reduce chronic inflammation in the body – which is a major risk factor for diabetes.

Before you stock your fridge with yoghurt, here’s what you should know…

To enjoy the full health benefits of yoghurt, you will need to read the labels of the tubs before you buy them.

Look for yoghurt that contains live and active cultures of probiotics.

Choose yoghurt that contains less than 10g of sugar and a total carbohydrate content of less than 15g per serving.

Greek yoghurt is a good option because it contains up to twice the protein and half the carbohydrates of regular yoghurt.

Choose plain yoghurt and add healthy toppings yourself, like nuts, seeds and fruit, rather than buying premixed yoghurt – as these generally come with added sugar.

Don’t add artificial sweeteners as these may affect the gut bacteria negatively, according to some research.  If you must have a sweetener, opt for a natural sweetener, like xylitol or stevia.

How much yoghurt? A review of studies showed that 80-125g per day of yoghurt lowered the risk of type 2 diabetes by at least 14% – that’s about half a cup of yoghurt.

How to make your own yoghurt containing live cultures

Yoghurt containing live and active cultures can be a bit expensive to buy, especially if you eat it daily…

So, if you have a bit of spare time, you can make your own. It’s quite easy and lasts up to two weeks in the fridge.

Step # 1: 

Visit your local health shop and buy a tub of organic yoghurt containing live bacteria, including the Lactobacillus acidophilus, L. casei, L. bulgaricus, Streptococcus thermophilus and Bifidobacterium species.

You may find that different brands of yoghurt contain different strains of cultures. So, to get you started with a comprehensive microbial range, choose two or three tubs that contain different strains.

You can also buy a Natural Yoghurt Starter Culture kit from some health shops.

Step # 2: 

Pour one litre of milk into a saucepan over a low heat. Stir gently the whole time until the temperature reaches 91C, which is just below boiling point.

Remove the milk from the heat and rest it until the temperature falls to 46C.

Pour the milk into a sterilised bowl and whisk six tablespoons of the yoghurt you bought into the milk.

The bacteria will start to work on the fresh milk and convert it into yoghurt.

Pour the mixture into a wide-mouthed thermos flask and seal it. Leave it overnight. If it’s still runny in the morning, leave it for a couple more hours.

When the consistency is right, pour it into a sterilised container or jar with a lid and store in the fridge. Home-made yoghurt is slightly more runny than store-bought Greek yoghurt, if you want to get that same thick consistency, strain the yoghurt through a muslin-lined sieve over a bowl for a few hours.

There you have it – a simple way to make your own probiotic yoghurt to enjoy daily. It keeps in the fridge for about two weeks, and you can use your home-made yoghurt to make your next batch when it starts to run low.

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