Improve Blood Sugar Regulation With Organic Food

Eating a healthy diet is important for people who have diabetes, whether they follow a carbohydrate counting plan or not. Organic food can be an important part of this diet.

Unlike some processed foods, most organic food is low in sugar, salt and fat. However, the rules of carbohydrate counting and meal planning still apply.

Healthy Fats

A healthy diet is one of the best ways to prevent high blood sugar levels. Limiting high-sugar foods, eating fiber and adding healthy fats to your meal plan will all help stabilize your blood glucose level. Healthy fats like those found in olive oil, nuts and fatty fish can also aid memory and hormone function. Generally, unsaturated fats that have two or more bonds in their molecules are the most beneficial to overall health.

Choose a wide variety of plant-based fats from walnuts, almonds and flax seeds, and include fatty fish in your diet such as salmon, trout and mackerel. Omega-3 fatty acids decrease inflammation and can improve insulin resistance.

Eggs

Eggs are packed with high-quality protein, healthy fats and essential vitamins, minerals and antioxidants. They are also super easy to prepare and very affordable.

While eggs have a relatively high glycemic index, they are still a good option for people with diabetes, provided that they are eaten in moderation and as part of an overall healthy eating pattern. Eating a moderate amount of eggs each week is associated with improved blood sugar regulation and low triglycerides, according to some studies.

They also contain two carotenoids – lutein and zeaxanthin – that are important for eye health. Dark leafy greens are another good source of these compounds. Together, they can help protect against common age-related eye diseases like macular degeneration and cataracts. In addition, a study that followed adults over 40 for almost 3.5 years found that eating eggs every day could lower the risk of metabolic syndrome, a group of conditions that increases your risk of heart disease and diabetes.

Fruits

If you’re concerned about blood sugar levels, adding fruits to your diet is a great way to lower and regulate them. The antioxidants in these foods help reduce postmeal blood sugar spikes and promote insulin-sensitizing effects (3, 4, 5).

Keep in mind that most fruits have a high glycemic index, so choose organic ones and limit your serving size to the size of a tennis ball. Avoid dried fruits and those cute little fruit cocktail cups, as they contain large amounts of sugars that can significantly spike your blood sugar.

Berries are low in glycemic index and provide fiber, vitamin C, minerals, healthy fats and plant compounds like naringenin to improve blood sugar regulation and prevent prediabetes and diabetes (14). Studies show that eating more of these foods can significantly decrease your risk for developing these conditions. (15)

Vegetables

A diet rich in vegetables and fruits can help prevent blood sugar problems, promote weight loss and reduce the risk of cancer, eye disease, heart disease and digestive issues. Ideally, it's best to choose organic fruits and vegetables for the added health benefits.

Organic produce is grown without the use of man-made fertilisers; pesticides, herbicides and insecticides; growth hormones in dairy cattle; and steroids in meat production. Instead, organic farmers tend to focus on crop rotation; plant and animal manures; hand weeding; and the use of biological, mechanical or natural means of pest control.

The soluble fibre in kale and other dark green vegetables can help slow the digestion of carbohydrates, thus reducing their impact on blood sugar levels. Berries are also a good choice, as they contain lots of vitamins and minerals. In a small 2018 study, eating 2 ounces of pumpkin seeds at mealtime was found to reduce post-meal blood sugar levels by up to 35% compared with a placebo.

Frequently Asked Questions

How can I determine if my produce was organic?

If you want to make sure that you are buying organic produce, look for these three labels:

USDA Organic Certified – Produced by USDA and certified as 100% organic.

Certified Naturally Grown is produce that has met strict organic requirements but not yet been certified by the USDA.

Pastured/Freerange - Products made from animals who graze freely and are outdoors.

These labels indicate that the product meets certain criteria.

• No synthetic fertilizers or pesticides
• No genetically altered organisms
• Animals are not given antibiotics.
• The animal is never given any hormones
• No growth-promoting drugs
• No feed additives
• No artificial ingredients
• No irradiation
• No sewage sludge
• GMOs prohibited
• No antibiotics ever given
• No hormones ever given
• No growth-promoting drug
• No feed additives
• No artificial ingredients
• No sewage sludge (if it's a non-GMO)
• No irradiation

I hope you found the article useful.

What's the difference between organic foods and inorganic food?

Organic food does not contain pesticides, chemical fertilisers, sewage waste, irradiation, genetic modification. Organic farming practices are good for soil health, water quality, animal welfare, and the environment.

Inorganic food is grown with pesticides and chemical fertilizers. Radiation is used to treat irradiated food; biological engineering techniques are used to create genetically modified organisms (GMO).

"Organic" and "natural" are often interchangeable. Natural does not always mean organic. Some products labeled "natural" may also contain synthetic ingredients.

Organic produce is more nutritious than traditional produce due to the fact that it contains less harmful chemicals and pesticides. In addition, organic farmers do not use artificial fertilizers, hormones, antibiotics, or pesticides.

Why should organic be my first choice?

Many health issues have been linked to conventional agriculture, including obesity, diabetes and cancer. It is important to make informed choices about food purchases.

The Environmental Working Group offers these tips:

Always buy organic fruits & vegetables.

USDA organic labels for meat, poultry eggs, milk and cheese as well butter and honey are recommended.

Avoid processed foods labeled as "natural" or "no additives."

Be sure to read all ingredient labels. If an ingredient is not listed, it can be added during processing.

It is better to eat fresh meats than canned or frozen. Foods that are frozen or canned often have less nutritionally-rich ingredients, such as high fructosecorn syrup.

What does it mean to be an organic food producer?

Organic food producers use organic methods to grow their products. These foods include fruits, vegetables, grains, and dairy products.

Organic food production occurs on farms that have their crops grown naturally. This includes soil preparation and pest control as well as crop rotation.

To be organic, an agricultural product must meet the strict criteria of USDA (United States Department of Agriculture).

These guidelines will ensure that consumers have safe, healthy, and nutritious food.

Organic foods offer many health benefits. They are free from heavy metal contamination and pesticide residues. They also have higher nutritional content and better taste.

USDA Organic Products must have the "USDA Certified organic" label.

This certification means that the product meets standards established by the National Organic Program.

Organic food helps us eat healthier and also protects the environment.

Organic farming techniques preserve water and land. In addition, organic methods reduce greenhouse gas emissions, which cause climate change.

Organic agriculture uses fewer chemical inputs and pollutes less.

Because of this, harmful gases such as ammonia and even nitrates will not build up in the air.

There are many types to organic farming.

Conventional agriculture refers to the use synthetic inputs, such as pesticides/fertilizers.

Regenerative farming includes compost, cover crops, as well as green manures that improve soil health. It also encourages biodiversity.

Agroecology promotes healthy relationships between humans and plants.

Permaculture promotes self sufficiency through the creation of systems that imitate nature.

Statistics

• According to a study performed by consumerreports.org, organic products, compared to non-organic products, ranged anywhere from 13 percent cheaper to 303 percent more expensive. (en.wikipedia.org)
• To provide the highest quality products and services to every customer, with a dedicated workforce that puts the customer first and takes the extra step to achieve 100% customer satisfaction and loyalty. (hollinsorganic.com)
• As for organic meat, regulations require that animals be raised in living conditions that accommodate their natural behaviours (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. (usda.gov)
• Cosmetic brands such as Laurel and Rose Mira are 100 percent organic and have a wide array of skincare products. (en.wikipedia.org)

External Links

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• The health effects of organic foods and their impact on the human body: A review of the status quo and future prospects of research – ScienceDirect


• Technical note: Simultaneous analysis of vitamin and carotenoid content in milk from cows fed total mixed rations. Xanthophyll detection is possible - ScienceDirect

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• USDA

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• Evaluation of the micronutrient composition of plant foods produced by organic and conventional agricultural methods - PubMed


• Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry, strawberry, and corn grown using conventional, organic, and sustainable agricultural practices - PubMed

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• eCFR -: Home

How To

5 Reasons to buy organic products

Organic food is grown without synthetic fertilizers and pesticides. They do not contain genetically modified organisms (GMOs), or radioactive ingredients. They do not use industrial solvents or sewage effluent in their production. The food's natural environment is protected from contamination during its growth cycle. It is free from artificial additives and preservatives. There is no use of antibiotics or hormones. They are also produced in conditions that preserve their nutritional value and freshness over longer periods.

1. Health benefits. Organic produce contains less chemicals that nonorganic. It's therefore less likely that it will cause allergies and other sensitivities. You also consume fewer toxic substances and carcinogens.
2. Eco-friendliness. Organically grown produce doesn't require synthetic fertilizer or pesticides. Because conventional farming requires so much energy, organic farms are usually located far from places where pollution is high. That helps reduce air pollution.
3. Sustainability. Organic farming relies less on chemical fertilizers and more on soil fertility. This results with healthier soils with greater organic matter. The rotation of crops and the letting of land fallow can improve soil health. When farm animals eat only grasses and grains raised without any added hormones or antibiotics, they develop strong immune systems.
4. Taste. Conventional fruits and vegetables often taste bland because they're picked at peak ripeness, then shipped long distances to grocery stores. Organic produce tastes richer and sweeter because it was harvested while still unripe.
5. Nutrition. GMOs are harmful chemicals found in many conventional processed foods. These harmful substances can be avoided by sticking to whole foods like meat, eggs, fish and nuts as well as seeds, beans, fruits, vegetables, and herbs.

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