1. A Guide For Diabetes And Obesity
By: Mercy, Tiffany, Michelle, & Nixon (Nutrition 3)

2. Table Of Contents
Foods For Diabetic People…………………………….. 3 Pumpkin……………………………………………………. 4 Dark Chocolate………………………………………….. 5 Holy Basil…………………………………………………… 6 Spinach……………………………………………………… 7 Cinnamon………………………………………………….. 8 White Beans………………………………………………. 9

3. Table Of Contents
Foods For Obese People………………………………………………………………………….11 Salmon ………………………………………………………………12 Oats………………………………………………………….. 13 Banana ……………………………………………………… 14 Foods For Obese & Diabetic People…………….…. 15 Apples Carrots Avocados Green Tea Peppermint Ginger Tomato Broccoli Cabbage

4. Foods For Diabetic People

5. Pumpkin
Nutrients inside pumpkin: Magnesium and omega-3 fatty acid Pumpkins have a soluble fiber. This kind of fiber attracts water and turns into a gel during digestion to slow down digestion. The fiber in its flesh can lower cholesterol. The seeds are rich in magnesium and omega-3 fatty acid. The two work together to stabilize blood sugar and blood pressure.

6. Dark Chocolate
Nutrients: Polymeric Procyanidins (PCs), a different type of antioxidant Dark chocolate can help prevent diabetes and obesity. Dark chocolate is rich in flavonols, a type of antioxidant that helps reduce blood pressure and improve blood flow. It also contains polymeric Procyanidins (PCs), which are different types of antioxidants that help prevent diabetes. It helps maintain health and improve glucose tolerance in the blood. By improving blood tolerance, the body can take up more sugar without being sick.

7. Holy Basil
Nutrients: Vitamin K, manganese, copper, vitamin A, Vitamin C, calcium, folate, iron, omega-3 fats and magnesium Ocimum sanctum, commonly referred to as holy basil, is an herb that is native to India. It is now widely grown throughout the world and can be eaten as a food or taken as a supplement. The leaves, stems, seeds and oils are all used for medical purposes. Many people with type-1 and type-2 diabetes use it to help lower high blood glucose levels.

8. Spinach
Nutrients: Protein, iron, vitamins, minerals and folate Spinach is low in calories and carbohydrates so it is a good ingredient for a diabetic. One cup of raw spinach contains 27 calories, 0.86 grams of protein, 30 milligrams of calcium, 0.81 grams of iron, 24 milligrams of magnesium, 167 milligrams of potassium, 2813 IUs of Vitamin A and 58 micrograms of folate.

9. Cinnamon
Nutrients: Compounds in cinnamon can help reduce the rise in blood sugar after eating. This ingredient is good for a diabetic because it can reduce high blood pressure and blood sugar level. Some doctors recommend cinnamon because this ingredient also controls the level of blood sugar spikes.

10. White Beans
Nutrients: Dietary fiber, low sugar, proteins After eating meals, the beans will prevent sugar in the blood rising rapidly. These beans can lower cholesterol. In other foods, the carbohydrates can be broken down into sugar. The sugar then turns into fat. But white beans, do this naturally. White beans make it easier to digest the food properly. The beans are toxic when they are raw.

11. Foods For Obese People

12. Salmon
Salmon can give you protein and omega 3. When you eat it, it can make you feel full and it doesn’t add any fat to your body.

13. Oats
Oats are rich in fiber, so a serving can help you feel full. Just half a cup contains 4.6 grams of resistant starch, a healthy starch that boosts metabolism and burns fat. 

14. Banana
Bananas are a popular fruit for athletes to provide them with energy. Bananas are rich in carbohydrates and potassium. Even though bananas contain 90 calories, they also have a lot of fiber. They can be easily digested. Bananas do not have much fat, so people who are overweight can have bananas as a food in their diet.

15. Foods For Obese & Diabetic People

16. Apples
Nutrients: Pectin and fiber Apples have vitamin C that helps the body to resist cell damage. Apples can reduce the risk of lung cancer, heart disease, asthma, and diabetes. Apples are high in pectin, a food supplement and water soluble fiber that turns into gel when it is in the small intestine. It takes up cholesterol and sugars allowing it to absorb into the blood stream.

17. Carrots
Nutrients: Vitamin A and fiber Studies prove that vegetables that have darker shades of orange and yellow offer the most protection in the category: Yellow and orange color vegetables. Carrots offer the most protection in this category. Eating carrots can guard against cancer and diabetes. Carrots have Vitamin A that improves night vision and protects the skin from sun damage. Vitamin A can also reduce the risk of diabetes.

18. Avocado
Nutrients: Carbohydrate, dietary fiber, sugar, protein, unsaturated fats Avocadoes can make us less hungry so it can help decrease obesity. For a diabetic, the nutrients in avocadoes, especially the carbohydrates help control the sugar level in blood. Avocados are a rich source of fiber. They contain protein, and unsaturated fats (good fats) that can burn fats easily.

19. Green Tea
Nutrients: Polyphenols Green tea can lower blood sugar level because it has a substance called polyphenol. Polyphenols help reduce stress and widen the arteries which help to control glucose in the body and reduce the risk of heart disease. Green tea can protect people from cancer, diabetes, and obesity. The antioxidants in green tea help burn calories. Five cups a day can help you lose twice as much weight.

20. Peppermint
Peppermint is scientifically known as Mentha Piperita. It is a herb common to Europe and Asia, but is now known all around the word. It is commonly used as a flavor in products such as chewing gum, candy and toothpaste. Peppermint is also used as a herbal medicine, especially for digestive and skin problems. It may also help diabetics who have indigestion, bloating and nerve complications.

21. Peppermint
For medicinal purposes, peppermint supplements are available as teas, capsules, tinctures, oils and ointments. Medical professionals recommend having mint to help reduce obesity because it will increase your fullness. It makes people feel full after they eat so that they will not eat too much. Peppermint can also help organize the digestive system. This herb can enhance the sense of smell and taste.

22. Ginger
Nutrients: proteins, carbohydrate and calories Ginger is a herb. It’s used as medicine and as an ingredient in some food. It helps to digest food. This herb has the power to slow down digestion. It can reduce or slow down the high level of pressure in blood. Ginger is also used for weight loss because this herb helps the digestive system work properly. It absorbs all fats and provides the body with good nutrients. Ginger can also lower cholesterol levels in the body.

23. Tomato
Nutrients: lycopene, vitamin C, vitamin A, potassium and fiber Lycopene is a red colour. It also helps to protect the heart and lowers the risk of cancer. Tomatoes are low-carb and low in calories. There is just 32 calories per cup. Many diabetics also suffer from heart disease. Tomatoes contain many ingredients which help support the body’s cardiovascular system, such as vitamin A and C, potassium, fiber and lycopene.

24. Broccoli
Nutrients: beta carotene in vitamin A, vitamin C and vitamin D, calcium, fiber and iron Broccoli is recommended by some doctors because it helps lower the chance of having diabetes. It is said that researchers have found that the compound sulforaphane, found in this vegetable, encourages the production of enzymes which protect blood vessels and cause a reduction in the number of molecules that can damage cells.

25. Cabbage
Nutrients: Carbohydrate and proteins Cabbage has less fat than other foods. It also has the fewest calories. When we include cabbage in our daily diet, we not only take advantage of all its nutrients but this vegetable also stops the sugar and carbohydrates forming into fat. There is no sugar in cabbage so it can lower the chance of becoming obese. Cabbage is rich in nutrients which can prevent people from getting cancer.