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  • Truth About Sugar
  • Fiber
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  • Beta-Alanine

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The Bitter Truth About Sugar
Studies by researchers at UC Davis and the University of Michigan have shown that consuming fructose, which is more readily converted to fat by the liver, increases the levels of fat in the bloodstream in the form of triglycerides.

And unlike other types of carbohydrate made up of glucose, fructose does not stimulate the pancreas to produce insulin. Peter Havel, a nutrition researcher at UC Davis who studies the metabolic effects of fructose, has also shown that fructose fails to increase the production of leptin, a hormone produced by the body’s fat cells.

Both insulin and leptin act as signals to the brain to turn down the appetite and control body weight. And in another metabolic twist, Havel’s research shows that fructose does not appear to suppress the production of ghrelin, a hormone that increases hunger and appetite.

“Because fructose in isolation doesn’t activate the hormones that regulate body weight as do other types of carbohydrate composed of glucose, consuming a diet high in fructose could lead to taking in more calories and, over time, to weight gain,” he says.

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Fiber is a type of carbohydrate (just like sugars and starches) but since it is not broken down by the human body, it does not contribute any calories. Yet, on a food label, fiber is listed under total carbohydrate. So this gets kind of confusing for people who have diabetes. Carbohydrate is the one nutrient that has the biggest impact on blood glucose. So, does fiber have any effect on your blood glucose?

The answer is that fiber does not raise blood glucose levels. Because it is not broken down by the body, the fiber in an apple or a slice of whole grain bread has no effect on blood glucose levels because it isn't digested. The grams of fiber can actually be subtracted from the total grams of carb you are eating if you are using carbohydrate counting for meal planning.

So, fiber is a good thing for people with diabetes. Of course, most of the foods that contain fiber (fruits, vegetables, whole grain breads, cereals, and pastas) also contain other types of non-fiber carbohydrate (sugar, starch) that must be accounted for in your meal plan.

The average person should eat between 20-35 grams of fiber each day. Most Americans eat about half that amount. A study in the New England Journal of Medicine showed that people with diabetes who ate 50 grams of fiber a day — particularly soluble fiber — were able to control their blood glucose better than those who ate far less.

So if fiber does not give us any calories, why exactly should you eat it? There are two types of fiber: insoluble and soluble. Insoluble fiber keeps your digestive tract working well. Whole wheat bran is an example of this type of fiber. Soluble fiber can help lower your cholesterol level and improve blood glucose control if eaten in large amounts. Oatmeal is an example of this type of fiber.

Another benefit of fiber is that it adds bulk to help make you feel full. Given these benefits, fiber is important to include in the daily diet for people with diabetes, as well as those who don't have diabetes. You can add fiber by eating whole grain products, fruits, vegetables, and legumes. Leave the skin on fruits and vegetables, as it is high in fiber. Eat whole grain breads and crackers. And be sure to increase your fiber intake generally, and remember to drink 6-8 glasses of water per day to avoid constipation.

What is Soluble Fiber?

Nutrition Facts
Nutrition Facts
Nutrition Facts

Health Effects of
Barley Consumption
Food Source Fiber Comparison Chart How to Select a Healthy Cereal

 Quinoa  Chia Agave

Whole Grains Information DiaFiber Plus DiaOptimum XP

Okra Nopal EggPlant

Fiber Calculator   Calculate Sugar

The Facts about Carbohydrates Childhood Obesity
Is nothing new!!!
Report of the
Dietary Guidelines

Q) Does Stevia contain vitamins and minerals?

A) Raw herbal Stevia contains nearly one hundred identified phytonutrients and volatile oils, including trace amounts of Rutin (from the Callus) and B-Sitosterol (from the leaves). However, in the quantities typically consumed, the nutritive benefits will be negligible. The extracts of Stevia, being more refined, will contain far fewer of these phytonutrients and volatile oils. The FDA lists stevia as having no vitamins or nutrients, even in a 1-tsp. triple serving. The presence or absence of nutrients in the stevia leaf may be irrelevant given the minute serving size of stevia.

Q) Can Stevia be use to treat diabetes?


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Other Names:
3-aminopropanoic acid, 3-aminopropionic Acid, Acide 3-aminopropanoïque, Acide 3-aminopropionique, Acide Aminé Non Essentiel, Acide Bêta-Aminé, b-Ala, B-alanine, B-aminopropionic Acid, Beta-alanina, Bêta-Alanine, Beta-alanine Ethyl Ester, Beta-amino Acid, Non-essential Amino Acid.

Beta-alanine is a non-essential amino acid. Non-essential amino acids can be made by the body, so they don't have to be provided by food. Amino acids are the building blocks of proteins.

Beta-alanine is used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly.

How does it work?
Beta-alanine is an amino acid. In the body it is converted to other chemicals that can affect muscle.

Possibly Effective for:
Physical performance. Some clinical research shows that taking beta-alanine improves some measures of physical performance, especially during high-intensity exercise and strength training. Beta-alanine supplements might also improve physical performance and delay muscle fatigue in older adults between 55 and 92 years of age. Researchers are hopeful that these benefits might lower fall risk, but it's too early to know that for sure.
Most research has used a specific beta-alanine product (CarnoSyn).

Insufficient Evidence for:
Athletic performance, building muscle, and physical performance in the elderly.

Side Effects and Safety:
Beta-alanine seems to be safe when used appropriately for a short time. Side effects have not been reported with moderate doses of beta-alanine. High doses can cause flushing and tingling.
Special Precautions & Warnings:
Pregnancy and breast-feeding: Not enough is known about the use of beta-alanine during pregnancy and breast-feeding. Stay on the safe side and avoid use.

The following doses have been studied in scientific research:

For improving physical performance: 3.2-6.4 grams daily of a specific beta-alanine product (CarnoSyn, Natural Alternatives International).


Derave W, Ozdemir MS, Harris RC, et al. Beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. J Appl Physiol 2007;103:1736-43.

Harris RC, Tallon MJ, Dunnett M, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids 2006;30:279-89.

Hill CA, Harris RC, Kim HJ, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids 2007;32:225-33.

Hobson RM, Saunders B, Ball G, et al. Effects of ß-alanine supplementation on exercise performance: a meta-analysis. Amino Acids 2012;43:25-37.

Hoffman J, Ratamess NA, Ross R, et al. Beta-alanine and the hormonal response to exercise. Int J Sports Med 2008;29:952-8.

Kantha SS, Wada S, Tanaka H, et al. Carnosine sustains the retention of cell morphology in continuous fibroblast culture subjected to nutritional insult. Biochem Biophys Res Commun 1996;223:278-82.

Kendrick IP, Harris RC, Kim HJ, et al. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids 2008;34:547-54.

Maynard LM, Boissonneault GA, Chow CK, Bruckner GG. High levels of dietary carnosine are associated with increased concentrations of carnosine and histidine in rat soleus muscle. J Nutr 2001;131:287-90.

Murota K, Terao J. Antioxidative flavonoid quercetin: implication of its intestinal absorption and metabolism. Arch Biochem Biophys 2003;417:12-7.

Stout JR, Cramer JT, Mielke M, et al. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res 2006;20:928-31.

Stout JR, Cramer JT, Zoeller RF, et al. Effects of beta-alanine supplementation on the onsent of neuromuscular fatigue and ventilatory threshold in women. Amino Acids 2007;32:381-6.

Stout JR, Graves BS, Smith AE, et al. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 years): a double-blind randomized study. J Int Soc Sports Nutr 2008;5:21.

Zaloga GP, Roberts PR, Black KW, et al. Carnosine is a novel peptide modulator of intracellular calcium and contractility in cardiac cells. Am J Physiol 1997;272:H462-8.

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Recipes for Diabetics
  • Arroz con Pollo
  • Pozole
  • Quinoa Meatball
  • Fiber Hummus
  • Quinoa Pudding
  • Triple Chocolate

Rice with Chicken, Spanish Style / Arroz con pollo

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.


  • 2 Tbsp. olive oil
  • 2 medium onions, chopped
  • 6 cloves garlic, minced
  • 2 stalks celery, diced
  • 2 medium red/greenpeppers, cut intostrips
  • 1 cup mushrooms,chopped
  • 2 cups uncooked wholegrain rice
  • 3 pounds bonelesschicken breast, cut into bite-sized pieces,skin removed
  • 1½ tsp. salt (optional)
  • 2½ cups low-fat chicken broth Saffron or SazónTM for color
  • 3 medium tomatoes, chopped
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 cup frozen green beans
    Olives or capers for garnish (optional)

  • Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.
  • Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients.
  • Add chicken, salt, chicken broth, water, Saffron/SazónTM, and tomatoes. Bring water to a boil.
  • Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.
  • Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.


Only a small amount of oil is needed to sauté meat.

  • 2 pounds lean beef, cubed
  • 1 Tbsp. olive oil
  • 1 large onion, chopped
  • 1 clove garlic, finely chopped
  • ¼ tsp. salt tsp. pepper
  • ¼ cup fresh cilantro, chopped
  • 1 can (15 ounces) stewed tomatoes
  • 2 ounces tomato paste
  • 1 can (1 pound 13 ounces) hominy


  • In a large pot, heat olive oil. Add beef and sauté.
  • Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat. Stir to mix ingredients evenly. Cover pot and cook over low heat until meat is tender.
  • Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
  • Add hominy and continue cooking another 15 minutes, stirring occasionally. If too thick, add water for desired consistency.

Option: Skinless, boneless chicken breasts can be used instead of beef cubes.

Linguine and Quinoa Meatballs with
Tangy Tomato Sauce

The Sauce
  • 1/4 cup olive oil
  • 1 large onion, finely chopped
  • 3 celery stalks, halved lengthwise and thinly sliced crosswise
  • 1 large carrot, quartered lengthwise and thinly sliced crosswise
  • 1 tsp hot red pepper flakes
  • 1 (28 oz) can tomatoes, chopped, with juices
  • 4 garlic cloves, minced
  • 1 tbsp balsamic vinegar
  • Salt and freshly ground black pepper
The Meatball
  • 3 tbsp canola oil
  • 1 small onion, finely chopped
  • 1 lb lean ground beef
  • 1 1/2 cups cooked quinoa
  • 1/2 cup finely grated Parmesan cheese
  • 1 egg
  • 3 tbsp fresh parsley leaves, very finely chopped
  • 1/2 tbsp salt
  • 3/4 tbsp freshly ground black pepper
  • 1 lb linguine
  • 1 large handful fresh basil leaves

To make the sauce, heat the olive oil in a large pot over medium heat. Add the onion, celery, carrot and red pepper flakes, and cook until tender, 10 to 15 minutes. Add the tomatoes, garlic and vinegar and simmer for 20 minutes longer. Season with salt and pepper to taste and set aside to keep warm.

To make the meatballs, preheat the oven to 425˚F. Heat the canola oil in a small skillet over medium heat. Add the onion and cook, partially covered, until very soft, about 10 minutes. Remove from the heat and set aside to cool. In a large mixing bowl, combine the beef, quinoa, Parmesan, egg, parsley, salt, pepper and cooled onions. Stir until a smooth, homogenous mixture has formed. Roll the meat mixture into 2-inch balls and set them on an aluminum foil–lined baking sheet in neat rows. Bake for 20 to 25 minutes, until nicely browned but still soft to the touch. In a large pot of boiling water, cook the linguine al dente. Serve the pasta with some meatballs and sauce. Top with a sprinkling of torn basil leaves.


High Fiber Roasted Garlic Hummus
A high-fiber delicious dip made with a blend of chick peas, and roasted garlic.

  • 1tbsp crushed garlic , roasted (recipe follows)
  • 7 1/2 oz Peas, garbanzo, canned , rinsed and drained
  • 1/8 cup chopped parsley , stems removed
  • 1 tbsp fresh lemon juice
  • 1tbsp water
  • 1/4 tsp curry powder
  • 1 1/2pinch sesame oil , 3 drops
  • 1/2 pinch hot pepper sauce
  • 1/2 large whole wheat pitas (optional)

Nutrition Facts
Makes 3servings
Serving Size: 0.25 cup
Amount Per Serving
Calories 73.1
Total Carbs 9.4 g
Dietary Fiber 2.3 g
Sugars 1.8 g
Total Fat 1.5 g
Saturated Fat 0 g
Unsaturated Fat 1.4 g
Potassium 22.8 mg
Protein 3.4 g
Sodium 188 mg
Dietary Exchanges
1/2 Starch
  1. Prepare the Roasted Garlic by taking 1 large garlic head and cutting off the top third (not the root end) to expose the cloves and discard the top. Place the head of garlic on a 10-inch square of foil trimmed end up and rub the garlic generously with olive oil and sprinkle with salt. Take the ends of the foil and gather together then close tightly and roast the garlic in a preheated 350 degree F oven for about 45 minutes or until the cloves have become golden and soft, then when cool enough to handle squeeze the roasted garlic cloves from the skins and discard the skins.
  2. Take a food processor or blender and place the chick-peas, parsley, 2 tablespoons Roasted Garlic, lemon juice, water, curry powder, sesame oil and hot pepper sauce and process until the mixture has become smooth and scrape the side of bowl once, then serve with pita bread triangles if desired.
Additional Information

A high-fiber delicious dip made with a blend of chick peas and tasty garlic.
Quinoa Pudding
2 cups quinoa, cooked (basic recipe)
3 cups coconut milk 
1/3-cup honey or ½ cup brown sugar
½ cup almonds or walnuts, ground
½ tsp cinnamon
½ tsp lemon or orange rind, grated
1 tsp lemon juice
½ cups raisins
½ cup shredded coconut
1 tsp vanilla
3 eggs, beaten
1/8 tsp salt
1 Tbs butter
Combine all ingredients. Pour into greased baking dish or greased individual custard cups. Bake in 350-degree oven until set, about 45 minutes. Serve hot or cold, topped with yogurt, cream or apple juice. Serves 4-6.

This recipe was borrowed from an old favorite that originally called for rice. Quinoa substitutes nicely to almost any recipe designed for rice.

Triple Chocolate Chocolate Chip Cookies


Makes 20 cookies
1 serving: 45 calories
1.4 g fat
2 g protein
9 g carbohydrates
0mg cholesterol
2 g fiber
32 mg sodium

½ tsp vanilla extract
¹⁄³ cup unsweetened cocoa powder, sifted
1 cup canned white cannellini beans, rinsed and drained
2 tbsp light agave syrup
3 large egg whites
1½ cups granulated artificial sweetner
¼ cup dark chocolate-covered cacao nibs
¼ cup mini chocolate chips


Preheat the oven to 375˚F. Line 2 baking sheets with parchment paper and spray lightly with cooking spray. Set aside.

In the bowl of a food processor, combine vanilla, cocoa, cannellini beans, and the agave syrup, and blend the mixture until smooth, about 3 minutes, scraping down the side of the bowl halfway through blending.

In the bowl of a mixer fitted with a whip attachment, beat the egg whites until they form soft peaks. Gradually beat in the artificial sweetner. Continue to beat the whites until they are creamy and nearly stiff. Add 1/3 of the egg-white mixture to the cocoa bean mixture in the food processor. Blend to combine, for about 30 seconds. In 2 batches, fold the lightened cocoa mixture into the egg whites until they are almost fully combined. Add cacao nibs to the batter. Fold batter until cacao nibs are evenly dispersed and cocoa mixture is completely incorporated.

Drop mounded spoonfuls of batter onto the prepared sheets. Spread batter out to form cookies about 2½ inches in diameter. Sprinkle the chocolate chips on top of the cookies.

Bake for 20 minutes, rotating the pans one turn halfway through baking. Using a metal spatula, transfer cookies to wire racks to cool.



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