INSULIN RESISTANCE

• Insulin is produced by the pancreas to process the blood sugar
• Insulin resistance occurs when the body is unable to process blood glucose in our bodies resulting in high levels of blood glucose

National Diabetes Statistics Report

METABOLISM

• Metabolism is the process by which our body converts fuel in the food we consume into energy that is needed for our bodies to function 
• Boost your metabolism with exercise and a diet that is high in fiber such as oatmeal and good fats such as avocado

A1C

• The A1C test is a blood test that is administered every three months to track blood glucose (blood sugar) in your body
• In general, the A1C should be below 7 to avoid diabetes complications

For more information see National Institute of Diabetes and Digestive and Kidney Diseases

DIABETES MANAGEMENT IN THE KITCHEN

Apple Cider Vinegar

• Prevents some of the food starch from being digested and raising blood sugar level
• Also good to lower triglycerides

ANTIOXIDANTS

Antioxidants are molecules that destroy harmful free radicals in our bodies

Food sources:

• Blueberries
• Broccoli
• Dark chocolate
• Coffee
• Garlic
• Cranberries
• Grape skin
•  Tea

FREE RADICALS

Free Radicals

• Our body creates free radicals during the process of converting food to energy.       
• Free radicals damage our body cells resulting in oxidative stress
• Antioxidants destroy free radicals

MAGNESIUM

Low levels of magnesium in the body may contribute to

• insulin resistance
• high blood pressure and kale

Food sources of magnesium:

• Brown rice
• Black beans
• Dark leafy greens such as spinach
• Nuts such as almonds, brazil nuts, and peanuts
• Seeds such as sesame, 

Source: National Institutes of Health: Office of Dietary Supplements
For more information about magnesium, check Medline Plus
For information about nutrients in food, check USDA's National Nutrient Database

AMINO ACIDS

Amino acids are organic compounds that combine to form proteins. Amino acids and proteins are the building blocks of life.
When proteins are digested or broken down, amino acids are left. The human body uses amino acids to make proteins to help the body:

• Break down food
• Grow
• Repair body tissue
• Perform many other body functions

The 9 essential amino acids are:

• histidine
• isoleucine
•  leucine
• lysine
• methionine
• phenylalanine
• threonine
• tryptophan 
• valine.  

Amino acids can also be used as a source of energy by the body.
Amino acids are classified into three groups:

• Essential amino acids
• Nonessential amino acids
• Conditional amino acids

Source: National Library of Medicine

QUINOA

• Has all nine essential amino acids
• Lowers cholesterol
• Lowers blood glucose levels

BLACK BEANS

• Contain about ten times the antioxidants found in oranges
• High fiber content
• Prevent blood sugar spikes after a meal
• Lots of folate
• Lots of magnesium which improves flow of blood, oxygen, and nutrients