Constipation Is A Big Indicator That Diet Is Wrong For Diabetics

constipation diabetes

Constipation is a major complaint from diabetics, which is easily remedied by understanding the negative effects of the high protein, low carbohydrate diet on digestion that is recommended by medical practitioners to control the disease.

According to the American Diabetes Association, more than 29.1 million Americans are living with diabetes, which remains the seventh leading cause of death since 2010. While not all forms of diabetes are preventable — type 1 diabetes is likely viral — both type 1 and type 2 can be prevented with diet and exercise, but in advanced cases, is currently treated with medications.

The standard diet recommendation for diabetics is a high protein, low carb diet, however, chronic constipation is a frequent complaint reported by this group, which leads to more medicating, instead of dealing with the root cause — the recommended low carb diet. A change in diet is one of the best laxatives for diabetics.

Diabetic Constipation Is Not “A Thing”

Constipation is very common, as approximately 63 million people in North America experience chronic constipation annually according to a study published in the American Journal of Gastroenterology.

Whether you‘re diabetic or not, if you aren’t eating properly your body lets you know about it. Constipation is simply a warning sign, or symptom, that diet is not correct. This is because constipation is a digestive issue with the same cause in diabetics as non-diabetics. Constipation is a diet-related issue caused by improper eating, where chronic constipations, such as IBS with constipation, result in inflammation caused by food sensitivities and intolerances. So, to say diabetics are the only group that experiences constipation is not entirely accurate however, why diabetics struggle with constipation does deserve a simple and easily understood explanation.

Constipation is Ruinous to Gut Health

Any backup in the gut can present serious and long-term health problems to diabetics and non-diabetics alike, since gut health is essential to overall health. Movement in the gut is particularly important which is why eating high amounts of fiber has been likely recommended by your doctor. Unfortunately for many diabetics this translates to eating FiberOne bars for example, or cereals and bran muffins, which is processed and binding, instead of the correct form of fiber, which involves eating more plant-based foods like fruit and vegetables.

According to the best selling diet/health/nutrition book EAT! – Empower. Adjust. Triumph!: Lose Ridiculous Weight, “Diet is an important factor in shaping the gut’s ecosystem. There are ten times more bacterial cells in your body than there are human cells. As humans, we are made mostly of bacteria and it’s that bacteria that produces chemicals that help us harness energy and nutrients from our food.”

Foods that are processed, and even those that contain so-called high fiber, can create a slowing of movement in the digestive tract. When foods like these are coupled with a high protein diet, the result is a backup in the gut. Backup in the gut occurs when food stops or moves slowly through the intestinal tract and putrefies causing poisonous ammonia gas to leak out from the intestines and into the bloodstream. This toxic overtake is known as intestinal permeability, and it’s damaging to how your body assimilates nutrients, as well as your overall health and in the long term, your weight.

Not surprisingly, changes in gut microbiota are associated with increasing obesity according to the journal Science. A study was conducted on fat mice whose gut flora was weakened by antibiotics. Their gut bacteria (flora) were injected into the skinny mice and the skinny mice began gaining weight, proving beyond a shadow of a doubt that gut health determines the rate at which we lose or gain weight. This gut health/weight gain connection…

Heart risks from high saturated fat intake have been exaggerated, study finds

Researchers in Norway have found that elevated levels of saturated fat, as part of a very high-fat, low-carbohydrate (73% fat, 10% carb) diet (VHFLC), increase the health promoting form of cholesterol, HDL, without raising the harmful kind, LDL.

The topic of saturated fat continues to be contentious with this new randomised controlled trial, adding to a growing body of evidence that the diet-heart hypothesis from original research headed up by Ancel Keys is flawed.

The diet-heart hypothesis proposed that dietary saturated fat elevated blood cholesterol, and the latter drove heart disease mortality like nothing else.

The Norwegian study (FATFUNC), which compared the effects of VHFLC and a low fat, high carbohydrate diet on cholesterol after three months, found that both regimens reduced triglycerides, but only in the group with higher dietary saturated fat did HDL increase.

Welcome to the Healthy Holiday Swaps Challenge! Are you ready?

From holiday parties to cookie swaps, it’s easy to lose track of your healthy-eating goals in December. And if you suspect that you usually gain a few pounds this time of year, you’re probably right: Recent research from Cornell University tracked the year-round weight patterns of nearly 3,000 people and found that their weight began to rise in October, then increased by about 1.3 pounds during the Christmas-New Year’s season. What’s more, it took about five months for participants to get back to their pre-holiday weights.

The good news, though, is that it is possible to indulge in your favorite seasonal treats and comfort foods without adding inches to your waistline. By making these diet-friendly swaps, you can cut back on calories and load up on good-for-you nutrients.

Here’s how the challenge works: We came up with three weeks’ worth of simple food substitutions that boost nourishment without sacrificing flavor. Since we know you’ll need all your energy for the busy month ahead, we’re kicking off the challenge with clever swaps that trim calories in everyday meals. And because it’s the holiday season, there are also smart tricks to help you indulge in baked goods and party fare guilt-free by replacing fattening ingredients with healthier (but equally delicious) alternatives.


We’re ready. Are you? Show us how you’re using these healthy swaps and connect with others taking the Challenge on Instagram and Twitter with #HealthySwapsChallenge.


Theme: Fuel Up on Healthy Basics

Day 1: Make a Bowl of Zucchini Oatmeal


Oatmeal is a tried-and-true breakfast staple. Zucchini? Not so much—yet. But once you swap regular oats for zucchini oats (or “zoats” as they’re called), you may never go back. When grated, zucchini mimics the consistency of oats and gives you a serving of nutrient-packed greens first thing in the day. The diet-friendly veggie also contains just 19 calories per cup and is a great source of potassium, vitamin C, and vitamin A.

Day 2: Learn How to Make Cauliflower Rice


For a low-calorie, low-carb alternative to white rice, try cauliflower rice. In a few simple steps, you can transform this superfood veggie into a grain-like shape and size. Cauliflower rice has a mild flavor that pairs easily with your favorite meat and fish dishes and can be used in any recipe that calls for rice. As an added bonus, you’ll benefit from 51 milligrams of vitamin C in every cup, or 85% of your RDA—which is important during cold and flu season.


Whip up this healthier version of chicken salad for nights when you’re rushing from work to gift shopping to holiday parties. By combining a lean protein with avocado instead of mayonnaise, you’ll load up on healthy omega-3 fatty acids. The best part? This dish is incredibly quick and easy to make: all you need is one cooked chicken breast, a mashed avocado, and salt and pepper to taste.


Craving a heartier breakfast? Eggs Benedict is a classic brunch order, but with the English muffin, ham, and buttery hollandaise sauce, it can be rich and not exactly low in calories. For a healthier option, try this version which uses creamy avocado instead of hollandaise. Thanks to avocado sauce and a Portobello mushroom “muffin,” our upgraded dish is packed with omega-3 fatty acids, fiber, and B vitamins.

Day 5: Toss Your Pasta, Fish, or Veggies in Avocado Dressing


Love avocados? Then you need to try this tangy sauce, which is made with avocado, cucumber, garlic, anchovy, lemon juice, and plenty of fresh herbs, making it a healthier alternative to the cold-weather comfort food you’re probably craving right about now. Make one big batch and use it in a variety of different dishes throughout the week. It’s delicious drizzled on top of fish, folded into a pasta dish, or used to dress a salad (just thin with a few spoonfuls of water first).

Day 6: Trade Spaghetti for Spaghetti Squash


Instead of spaghetti—another comfort food fave—try spaghetti squash. By making this simple (and gluten-free!) swap, you can cut nearly 180 calories and load up on vitamins A and C, folate, potassium, and fiber. To add flavor, try tossing it with asparagus, rosemary, and pine nuts, or serve with a dollop of whole-milk ricotta and fresh herbs.

Day 7: Replace Ground Meat with Mushrooms


By using chopped white button mushrooms instead of ground beef, pork, or turkey, you can eliminate as much as 200 calories from your meal. In one study,…

A Low-Carb, Gluten-Free Stuffing That Actually Tastes Delicious

Stuffing has always been my favorite part of the Thanksgiving meal. I’ve been known to skip the bird entirely and fill up on this special side instead. If you’ve adopted a Paleo lifestyle or you’ve cut gluten out of your diet, then you already know that traditional stuffing is out of the picture. Luckily, I’ve found a creative recipe that brings all the traditional flavors and textures of stuffing you want to table — only with a low-carb twist.

Sweet butternut squash stands in for cubed bread, while high-quality sausage and an assortment of other traditional ingredients like apples, celery, and onion round out the recipe. Even if you’ll be enjoying the “real” stuff on Thanksgiving, this recipe is a delicious and satisfying meal you can enjoy all Fall long! It’s high in vitamins A, B6, C,…

According to Harvard Studies, This Is Best Diet For Weight Loss

A Mediterranean diet yields a number of health benefits, and it’s been recently confirmed to be the best for weight loss. Based on five Harvard Medical studies, this diet is the most effective for shedding pounds in comparison to a low-fat diet, a low-carb diet, and the American Diabetes Association (ADA) diet. Heavy in fruits, vegetables, grains, olive oil, and beans, and low in meat, dairy, and eggs, the Mediterranean diet…

7 Low-Carb Swaps Nutritionists Swear By


Carbs aren’t the enemy. In fact, good-for-you whole grains such as oats, farro, and barley are great sources of important nutrients like protein, fiber, iron, and B vitamins. But substituting veggies, fruits, or pulses for refined carbohydrates (think bread, pasta, and all-purpose flour) can be beneficial, especially if you’re looking to reduce the amount of refined carbs in your diet, trim calories, and amp up vitamin intake. We asked seven nutritionists to share the low-carb swaps they use to cut down on carbohydrates without sacrificing taste.

Fava bean flour

Fava beans aren’t just for your salad. The legume can also be found in flour form—and it’s more nutritious than all-purpose flour.
"Per quarter cup, fava bean flour packs 8 grams of fiber (compared with less than 1 gram in all-purpose flour) and 4 grams fewer carbs, as well as protein, minerals, and antioxidants," says Health’s contributing nutrition editor Cynthia Sass, RD. "And it works great in nearly any recipe."

Lettuce wraps

You've probably made butter lettuce wraps with ground chicken or pork before. But don't stop there: "Collard greens, kale, chard, and lettuce leaves are a nutritious way to cut calories on sandwiches and a good replacement for taco ‘shells’ too," says Marisa Moore, RDN, adding that swapping greens for grains can save you up to 300 calories. For a quick meal that's packed with flavor, she suggests wrapping seasoned white beans in a kale leaf with marinara sauce drizzled on top.

Mashed turnips

Turn up the nutritional content (but not the calorie count) with turnips. Like potatoes, turnips are a starch vegetable, but they contain two-thirds of the calories, making them a great alternative to mashed potatoes.
"They're a low-calorie vegetable that's a great source of fiber, antioxidants, and vitamins K, C and A," says Leah Kaufman, RD. "Plus, one cup of turnips is just 35 calories and 8 grams of fiber." To make mashed turnips, steam and mash the veggie, then add low-fat milk and a dollop of soft cheese...