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    Type 2 Diabetes Cookbook for Beginners: Mastering Balanced, Low-Sugar Eating for Enhanced Well-being and Effective Diabetes Control [V EDITION]
    Type 2 Diabetes Cookbook for Beginners: Mastering Balanced, Low-Sugar Eating for Enhanced Well-being and Effective Diabetes Control [V EDITION]
    Type 2 Diabetes Cookbook for Beginners: Mastering Balanced, Low-Sugar Eating for Enhanced Well-being and Effective Diabetes Control [V EDITION]
    Ebook419 pages3 hours

    Type 2 Diabetes Cookbook for Beginners: Mastering Balanced, Low-Sugar Eating for Enhanced Well-being and Effective Diabetes Control [V EDITION]

    By Sarah Roslin

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    BONUS INCLUDED SCANNING A QR CODE INSIDE

     

    Are you tired of feeling overwhelmed and uncertain about dealing with your chronic illness?


    Living with type 2 diabetes can be frustrating and complex, with many factors to consider, like blood sugar levels, diet, exercise, and medication.


    This book will guide you in learning how to manage it through a balanced and tasty diet. You will learn about the causes and symptoms and how to improve blood sugar levels and increase vitality.


    Here's a sneak peek at what you'll find inside:

    • Low-sugar, delicious, and affordable recipes that will improve your wellness by eating nutritious and wholesome foods
    • A 10-week meal plan to help you organize your meals and a shopping list to make grocery shopping easier
    • A complete and reliable list of foods that will help you get your energy back and avoid making mistakes
    • No-sugar dessert recipes to satisfy your sweet cravings without damaging your health
    • Step-by-step instructions and nutritional values in each recipe to ensure you are eating what's best for your health

    And much more!


    Don't let diabetes control your life any longer.


    Click on 'Buy now' and start cooking your way towards a healthier and happier life today!

    LanguageEnglish
    PublisherSarah Roslin
    Release dateNov 20, 2023
    ISBN9798215741238
    Type 2 Diabetes Cookbook for Beginners: Mastering Balanced, Low-Sugar Eating for Enhanced Well-being and Effective Diabetes Control [V EDITION]

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      Type 2 Diabetes Cookbook for Beginners - Sarah Roslin

      Type 2 Diabetes Cookbook for Beginners:

      Mastering Balanced, Low-Sugar Eating for Enhanced Well-being and Effective Diabetes Control [V EDITION]

      Copyright © 2023-2024

      Sarah Roslin

      COPYRIGHT & DISCLAIMER: all rights are reserved by law. No part of this book may be reproduced without the authors' written permission. It is expressly forbidden to transmit this book to others, neither in paper or electronic format, neither for money nor free of charge. What is reported in this book is the result of years of studies and accumulated experience. The achievement of the same results is not guaranteed. The reader assumes full responsibility for their choices.

      TABLE OF CONTENTS

      1 INTRODUCTION

      1.1 Diabetes

      1.2 Insulin Resistance

      1.3 Immuno Suppressors

      1.4 Type of Diabetes

      1.5 Pathophysiological Factors of Type-2 Diabetes

      1.6 Type – 2 Diabetes Vs Co-Morbidities

      1.7 Type-2 Diabetes Vs Dietary Intervention

      2 STORAGE AND REHEATING

      3 FOOD LIST: PERMITTED AND NON-PERMITTED FOODS

      4 FAQ

      5 SHOPPING LIST FOR A WEEK OF DIET

      6 BREAKFAST RECIPES

      6.1 Milk with Overnight Oats

      6.2 Apple Muffins

      6.3 Lemon Avocado Toast

      6.4 Veggie-Packed Egg White Muffins

      6.5 Overnight Light Peanut Butter Oats

      6.6 Milk with Peaches quinoa

      6.7 Healthy Breakfast Egg Scramble

      6.8 Banana Nut Muffins

      6.9 Quinoa Breakfast Cereal

      6.10 Breakfast Cereal

      6.11 Poached Eggs

      6.12 Multigrain Chia Waffles

      6.13 French Toast with Blackberry Compote

      6.14 Coconut Muffins

      6.15 Avocado-Egg Toast

      7 SALADS RECIPES

      7.1 Chicken Salad

      7.2 Cobb salad

      7.3 Blackberry Walnut Spinach Salad with Grilled Chicken

      7.4 Tuna Nicoise Salad

      7.5 Cherry Tomato Salad

      7.6 Hot Spinach Apple Salad

      7.7 Watermelon and Spinach Salad

      7.8 Marinated Beet Salad

      7.9 Sweet Carrot Salad

      7.10 Ruby Raspberry Slaw

      7.11 Cucumber and Carrot Salad

      7.12 Broccoli and Apple Salad

      7.13 Corn and Green Pepper Salad

      7.14 Sour Cream Cucumbers

      7.15 Quinoa Tabbouleh

      8 SOUP RECIPES

      8.1 Lentil-Tomato Soup

      8.2 Roasted Cauliflower & Red Pepper Soup

      8.3 Tomato Soup

      8.4 Dill Chicken Soup

      8.5 Cream of Wild Rice Soup

      8.6 Asparagus Soup

      8.7 Creamy Chicken Rice Soup

      8.8 Turkey and Vegetable Barley Soup

      8.9 Broccoli Soup

      8.10 Bean Soup with Kale

      9 VEGETARIAN DISHES

      9.1 Vegetarian Black Bean Pasta

      9.2 Grilled Veggie Pizza

      9.3 Black Bean-Tomato Chili

      9.4 Stir-Fry Veggie Bowl with a Hint of Brown Rice

      9.5 Protein-Rich Cumin Bean and Quinoa Patties

      9.6 Spinach Quesadillas

      9.7 Almond-Tofu Stuffed Portobello Mushrooms

      9.8 Tomato & Avocado Sandwiches

      9.9 Creamy Fettuccine with Brussels Sprouts & Mushrooms

      9.10 Pepper Tofu Primavera

      9.11 Chickpea Curry

      9.12 Nutritious Asparagus and Tofu Stir-Fry

      9.13 Mushroom & Tofu Stir-Fry

      9.14 Greek Sandwich Bites

      9.15 Vegetarian Linguine

      10 VEGAN DISHES

      10.1 Tofu Scramble

      10.2 Chickpea & Potato Curry

      10.3 Cauliflower Alfredo Sauce

      10.4 Cauliflower Pizza with Basil Pesto

      10.5 Squash with Garlic & Parsley

      10.6 Stuffed Potatoes with Salsa & Beans

      10.7 Butternut Squash & Root Vegetables

      10.8 Zucchini & Mushroom Sauté

      10.9 Garlicky Green Beans

      10.10 Broccoli and Cauliflower Sauté

      11 FISH AND SHELLFISH

      11.1 Baked Garlicky Salmon Balls

      11.2 Red Pepper & Parmesan Tilapia

      11.3 Garlicky Shrimp & Broccoli

      11.4 Salmon with Horseradish Pistachio Crust

      11.5 Shrimp and Cauliflower Bake

      11.6 Walnut-Rosemary Crusted Salmon

      11.7 Tomato Walnut Tilapia

      11.8 Creamy Shrimp & Mushroom Pasta

      11.9 Broccoli & Tuna Whole-Wheat Casserole

      11.10 Salmon with Sun-Dried Tomato Cream Sauce

      11.11 Seasoned Cod

      11.12 Crumb-Coated Red Snapper

      11.13 Lemony Parsley Baked Cod

      11.14 Lemony Grilled Salmon Fillets with Dill Sauce

      12 SIDES AND SMALL PLATES

      12.1 Roasted Honey Nut Squash

      12.2 Garlic Asiago Cauliflower Rice

      12.3 Veggie Roll-Ups

      12.4 Herb and Spice Sweet Potato Wedges

      12.5 Roasted Garlic-Parmesan Cabbage

      12.6 Zesty Garlic Green Beans

      12.7 Balsamic Oven-Roasted Carrots

      12.8 Red Potatoes with Beans

      12.9 Lemon Couscous with Broccoli

      12.10 Roasted Squash with Garlic & Parsley

      13 POULTRY RECIPES

      13.1 Tropical Chicken Cauliflower Rice Bowls

      13.2 Hearty Chicken-Veggie Whole Grain Noodle Casserole

      13.3 Roasted Chicken and Pumpkin Cauliflower-Crust Pizza

      13.4 Lemon Chicken & Potatoes with Kale

      13.5 Autumn Apple Chicken

      13.6 Chicken Tetrazzini with Lemon and Rosemary

      13.7 Chicken & Asparagus Bake

      13.8 Chicken and Broccoli with Dill Sauce

      13.9 Roast Chicken & Sweet Potato

      13.10 Red Pepper Chicken

      13.11 Red Beans and Rice with Chicken

      13.12 Rosemary and Thyme Chicken with Artichoke Hearts

      13.13 Cauliflower Chicken Stir-Fry

      13.14 Maple-Glazed Chicken Breasts

      13.15 Easy Caribbean Chicken

      14 LEAN BEEF RECIPES

      14.1 Mediterranean Style Sloppy Joes

      14.2 Beef Barley Skillet

      14.3 Brown Rice Stuffed Peppers

      14.4 Juicy & Delicious Mixed Spice-Burgers

      14.5 Zucchini Ribbon Lasagna

      14.6 Korean Beef and Rice

      14.7 Avocado Turkey Burger Lettuce Wraps

      14.8 Spanish Rice

      14.9 Skillet beef Tamale Bowls

      14.10 Beef & Bulgur-Stuffed Zucchini Boats

      15 SNACKS & APPETIZERS

      15.1 Horseradish Deviled Eggs

      15.2 Chia Seed Protein Bites

      15.3 Kale Chips

      15.4 Spicy Pumpkin Seeds

      15.5 Cinnamon Popcorn

      15.6 Chile-Lime Peanuts

      15.7 Shrimp Cocktail

      15.8 Curried Cashews

      15.9 Ricotta Basil Balls

      15.10 Apricot-Ginger Energy Balls

      16 SMOOTHIES

      16.1 Strawberry Tofu Smoothie

      16.2 Avocado Smoothie with Leafy Greens

      16.3 Green Smoothie

      16.4 Strawberry-Pineapple Smoothie

      16.5 Watermelon Smoothie

      16.6 Carrot Smoothie

      16.7 Blueberry Smoothie

      16.8 Chocolate Shake

      16.9 Pumpkin Spice Smoothie

      16.10 Turmeric Pineapple Smoothie

      17 DRINKS

      17.1 Spiced Apple Tea

      17.2 Spiced Citrus Tea

      17.3 Ocean Water

      17.4 Orange Spice Coffee Mix

      17.5 Pink Champagne Punch

      18 SUGAR-FREE DESSERTS

      18.1 Crispy Peanut Butter Balls

      18.2 Date & Pistachio Bites

      18.3 Flourless Banana Chocolate Chip Mini Muffins

      18.4 Peanut Butter-Oat Energy Balls

      18.5 Banana Energy Bites

      18.6 Blueberry-Lemon Energy Balls

      18.7 Fruit Energy Balls

      18.8 Apricot-Sunflower Granola Bars

      18.9 Date-Pistachio Granola Bars

      18.10 Carrot Cake Energy Bites

      19 10 WEEKS MEAL PLAN

      19.1 Week 1

      19.2 Week 2

      19.3 Week 3

      19.4 Week 4

      19.5 Week 5

      19.6 Week 6

      19.7 Week 7

      19.8 Week 8

      19.9 Week 9

      19.10 Week 10

      20 ALPHABETICAL INDEX

      21 CONCLUSION

      22 BONUS

      23 ANNEX A - WASHING AND HANDLING

      24 MEASUREMENTS

      1  INTRODUCTION

      1.1 Diabetes

      Diabetes is a condition characterized by consistently high blood glucose levels, commonly referred to as high blood sugar. Blood glucose, derived from the food we eat, is our body's main energy source. The hormone insulin, produced by the pancreas, helps your cells absorb glucose from food and utilize it as fuel. However, sometimes your body either doesn't generate enough insulin, makes none at all, or doesn't use it efficiently. Consequently, glucose does not enter your cells but instead remains in your bloodstream. Over time, these elevated blood glucose levels can lead to health complications. Though diabetes is incurable, it can be managed effectively for good health. Terms such as borderline diabetes or a touch of sugar often downplay the seriousness of diabetes, a condition that always has significant implications.

      At the end of the book, it includes an annex to enhance your cookbook experience: Annex A, which includes washing and handling procedures for the primary foods in this diet. A measurement conversion chart is also provided with dual units of measurements.

      1.2 Insulin Resistance

      Insulin resistance is a condition in which your muscles, fat, and liver cells don't respond adequately to insulin and can't use glucose in the blood for energy. To compensate, your pancreas produces extra insulin. Over time, this leads to higher blood glucose levels. Insulin resistance syndrome includes conditions like type 2 diabetes, hypertension, excessive cholesterol, and obesity. Approximately one in three Americans may be affected. This syndrome is also referred to as metabolic syndrome.

      1.3 Immuno Suppressors

      Immunosuppressed, as defined by the National Cancer Institute of the National Institutes of Health, refers to a compromised immune system. Individuals with a weakened immune system are less able to fend off infections and other illnesses. Conditions such as AIDS, cancer, diabetes, malnutrition, and specific genetic disorders, or situations like radiation therapy, stem cell or organ transplants, and certain medications or treatments can cause this. Though diabetes doesn't directly weaken the immune system, chronic high blood glucose and out-of-range levels can leave patients more vulnerable to illnesses and complications. Those with persistently high blood sugar levels, especially when combined with chronic conditions like heart disease or asthma, are most at risk. As of now, it's unclear if the outcomes differ between people with type 1 or type 2 diabetes.

      1.4 Type of Diabetes

      The three main types of diabetes are type 1, type 2, and gestational diabetes.

      Type 1 and type 2 diabetes are both chronic conditions that affect the way the body regulates blood sugar or glucose, a crucial source of energy.

      Type 1 Diabetes

      Cause:

      Autoimmune reaction where the body attacks insulin-producing beta cells in the pancreas.

      The precise cause is unknown but is believed to involve a combination of genetic and environmental factors.

      Onset:

      Usually develops during childhood or adolescence, but it can occur at any age.

      Insulin Production:

      Little to no insulin is produced due to the destruction of beta cells.

      Symptoms:

      Can develop quickly, over weeks or months.

      Symptoms might include increased thirst, frequent urination, extreme hunger, unexplained weight loss, fatigue, irritability, and blurred vision.

      Management:

      Requires lifelong insulin therapy, which may be administered through injections or an insulin pump.

      Regular monitoring of blood sugar levels is crucial.

      Carbohydrate counting can be a helpful tool in managing blood sugar levels.

      Prevalence:

      Less common compared to type 2 diabetes.

      Type 2 Diabetes

      Cause:

      Develops when the body becomes resistant to insulin, and the pancreas cannot make enough insulin to overcome this resistance.

      Several factors can contribute to developing type 2 diabetes, including genetics, lifestyle, and environmental factors.

      Onset:

      Usually develops in adulthood, although it is increasingly seen in younger people, partly due to rising obesity rates.

      Insulin Production:

      Initially, there may be an increase in insulin production, but over time, the pancreas may produce less insulin.

      Symptoms:

      Develops gradually and might be less noticeable at first.

      Symptoms might include increased thirst, frequent urination, hunger, fatigue, blurred vision, and slow-healing sores or frequent infections.

      Management:

      Initially managed with lifestyle modifications such as diet, exercise, and weight loss.

      Medications may be prescribed to help control blood sugar levels, improve insulin sensitivity, or increase insulin secretion.

      In advanced cases, insulin therapy might be necessary.

      Prevalence:

      More common compared to type 1 diabetes.

      Both types of diabetes increase the risk of developing other health complications, including heart disease, kidney disease, nerve damage, and eye problems, among others. It's important to work closely with healthcare providers to manage either type of diabetes effectively and minimize the risk of complications.

      Gestational diabetes is a type of diabetes that develops during pregnancy, usually in the second or third trimester. Here are the key features and considerations associated with this condition:

      Gestational Diabetes

      Cause:

      The exact cause is unclear, but it's believed that hormonal changes during pregnancy make the body's cells more resistant to insulin.

      This resistance means the mother's body needs to produce more insulin to keep blood glucose levels in check, and sometimes it is unable to produce enough, leading to elevated blood sugar levels.

      Screening:

      Pregnant women are typically screened for gestational diabetes between the 24th and 28th weeks of pregnancy, although those at higher risk might be screened earlier.

      Risk Factors:

      Factors that increase the risk of developing gestational diabetes include being overweight before pregnancy, having a family history of type 2 diabetes, having gestational diabetes in a previous pregnancy, and being older than 25.

      Symptoms:

      Many women with gestational diabetes don't experience noticeable symptoms. It is generally detected during routine screening.

      In some cases, women might experience increased thirst and urination.

      Management:

      Management typically includes monitoring blood sugar levels, adopting a healthy eating plan, regular physical activity, and in some cases, insulin therapy.

      The goal is to maintain blood glucose levels within a target range specified by the healthcare provider.

      Impact on the Baby:

      Uncontrolled gestational diabetes can increase the risk of various complications for the baby, including high birth weight, early birth, low blood sugar, and developing type 2 diabetes later in life.

      Post-Pregnancy:

      Gestational diabetes usually resolves after giving birth, but women who have had gestational diabetes are at an increased risk of developing type 2 diabetes later in life.

      It's recommended that women who have had gestational diabetes undergo diabetes screening at regular intervals post-pregnancy.

      Prevention:

      While it may not be possible to prevent gestational diabetes entirely, adopting a healthy lifestyle before and during pregnancy can reduce the risk.

      This includes maintaining a healthy weight, eating a balanced diet, and staying physically active.

      1.5 Pathophysiological Factors of Type-2 Diabetes

      Type 2 diabetes is generally categorized as a single disease characterized by insulin resistance and a relative lack of insulin production. However, recent research suggests that it can further be sub-divided based on various factors like pathophysiological characteristics. Here are a few types identified based on different characteristics:

      Obesity-related diabetes: Primarily driven by obesity, this type of diabetes is characterized by insulin resistance in individuals with a high body mass index (BMI).

      Maturity-Onset Diabetes of the Young (MODY): A form of diabetes that is often confused with type 2 diabetes. It is a monogenic form of diabetes that occurs in young individuals and is characterized by the impairment of insulin secretion with minimal or no defects in insulin action.

      Steroid-induced diabetes: This type is induced by high doses of glucocorticoids which impair insulin action and secretion, commonly seen in individuals undergoing treatment for certain medical conditions.

      Cystic fibrosis-related diabetes: It is the most common type of diabetes in people with cystic fibrosis, characterized by insulin insufficiency due to pancreatic damage.

      Polycystic Ovary Syndrome (PCOS): It is the most prevalent form where insulin resistance is a common feature.

      1.6 Type – 2 Diabetes Vs Co-Morbidities

      Absolutely, here's a concise overview of various co-morbidities often associated with type 2 diabetes and brief dietary interventions that can help in managing these

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