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10 fruits diabetics should eat and why they are important

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10 fruits diabetics should eat and why they are important

Eating fruits is one of the most satisfying ways to tackle sweet-tooth cravings while meeting your nutritional needs. Despite many studies and research on fruit consumption in diabetes, there are a lot of speculations on the right kind of fruit consumption and its relation to blood sugar levels.

Eating seasonal and locally available fruit has many health benefits for you– ranging from reducing sugar and inflammation levels to fighting high blood pressure. thanks to their abundant vitamins and mineral presence! They are a powerhouse of antioxidants like vitamins A, B, C, E, and minerals like iron, calcium, magnesium, and fiber.

Here is a list of fruits that are not just diabetic-friendly but are loaded with fiber and water content which can slow down the sugar spikes and sugar absorption rate.

Apples are not just nutritious and filling; According to a study, they are significantly associated with a lower risk of type 2 diabetes if consumed in moderation. Turns out there is a truth in the old saying, “An apple a day keeps the doctor away”, after all!

Avocados are a great source of healthy fats and more than 20 vitamins and minerals

They are high in fibers as well, and have been linked with lowering the risk of diabetes.

Berries: Adding berries is one of the best ways to add a variety to your diabetes-friendly diet . You can choose from blackberries, blueberries, or strawberries because all of them are power-packed with antioxidants, vitamins, and fibers.

Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat and May Help Lower Blood Sugar Levels along with aiding weight loss, digestive and heart problems by boosting the immune system.

Papaya is rich in natural oxidants, which makes it a perfect pick for people with diabetes. It reduces the chances of future cell damage.

Star fruit: This sweet and sour fruit is rich in dietary fiber and vitamin C. It also positively impacts anti-inflammatory processes and can help repair cell damage, and it has minimal fruit sugars as well.

Kiwi fruit is an excellent source of Vitamin E, K, and potassium, and they are low in fruit sugars as well, which makes it a perfect diabetic-friendly fruit.

Melons (Musk melon and watermelon): Powerful hydrating fruits like cantaloupe and melons are recommended for people with diabetes, and people with the risk of developing diabetes. Eat-in moderation for multiple nutritional benefits like fiber, potassium, magnesium, vitamin B, and C.

Pear are nutrient-rich, and they are known to fight inflammation and improve digestion. Studies also suggest that consuming pears along with a healthy diet reduces the risk of type 2 diabetes.

Orange: This citrus fruit is full of fiber that helps slow down sugar absorption into the bloodstream, and its vitamin C component helps improve immunity levels.

Dragon fruit is full of dietary fibers, vital vitamins, minerals, and antioxidants.

Try and add fruit to your salads to enjoy their goodness with a sprinkle of cinnamon, it tastes better and reduces sugar spikes. Add nuts like walnuts and almonds to complement your fruit snack. you can also add flaxseeds to balance the glycemic load in the body.

Nutrition

5 amazing health benefits of sweet potato

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5 amazing health benefits of sweet potato

The sweet potato (Ipomoea cantatas) is nutritious and delicious root vegetables. Sweet potatoes when cooked, it results in mild, starchy and sweet flavour when baked or boiled, it becomes soft and creamy and when it is fried or roasted at high heat, it becomes crisp and caramelized. Sweet potatoes are packed with many medicinal benefits. Sweet potatoes have cancer-fighting properties; it supports healthy vision while it enhances brain function.

Sweet potatoes can also help manage diabetes
The rich fiber and magnesium in sweet potato are beneficial for diabetes management because they can lower blood sugar levels. Around 10-15% of the fiber in sweet potato has soluble fibres such as pectin, it is effective in reducing food consumption and spikes in blood sugar. This is because it helps in promoting insulin sensitivity and then regulating the amount of sugar in the blood.

Sweet potatoes can help manage stress levels
Sweet potatoes are rich in magnesium. One of the most important advantages of magnesium is that it helps to reduce stress and anxiety. A study found that Magnesium can reduce insomnia in older individuals. Thus, sweet potatoes are one of the important foods to be included in our diet. Sweet potatoes can replenish the body’s magnesium levels and help lessen the symptoms of depression and anxiety-related behaviours and insomnia in individuals.

Sweet potatoes can help prevent cancer
Sweet potatoes are packed with carotenoids such as beta-carotene, which plays a significant role in protecting men from becoming afflicted with prostate cancer. In addition, sweet potatoes have also been shown of limiting the growth of breast, gastric, colorectal cancers. Thus you should have sweet potatoes often.

Sweet potatoes can help improve hair and skin
The presence of Vitamin A, C, and E helps in the promotion of proper skin and hair health. Eating sweet potatoes will be enough to glow your skin and hence you will not need to spend huge money on effective products to make your skin glow. The vitamins in sweet potatoes are useful in repairing skin that is damaged due to exposure to UV light. The vitamins also help to slow down the cell ageing process in the skin and help to retain a youthful look for longer.

Sweet potatoes can help in weight management
As sweet potatoes are rich in fermentable fibres, they can help in reducing the overall weight of an individual. So, this is another reason to include sweet potatoes in your diet. It will result in an increase in fiber intake, which will, in turn, lead to lower body weight.

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Nutrition

Top 5 vegan sources of omega-3 fats

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Top 5 vegan sources of omega-3 fats

Omega-3s have a positive impact on health when consumed in small quantities – 1.1 gram for women in a day and 1.6 grams for men – can be obtained easily if one enjoys fish very frequently. However, that does not mean vegetarians and vegan sets of people must be deprived of the omega-3s.

1. Walnuts: Nuts are some of the healthiest foods there are and nutritionists for long have recommended them as a healthy snack when hunger pangs strike between meals. Among nuts, walnuts are a rich source of omega-3s. In just one ounce, walnuts give you 2.7 grams of omega-3s and additionally help lower blood pressure, improve heart health and promote weight loss as well.
2. Kidney beans: Kidney beans or rajma are a versatile food that can be used in Indian curries or continental pies, and what makes them even better is the plant-based protein and omega-3 content. Although they offer only 10 per cent of your daily omega-3 requirement, kidney beans are a rich source of iron, folate, and fibre as well – making them ideal for all especially pregnant women.
3. Canola oil: And if you are wondering whether or not there is a variety of cooking oil with loads of omega-3s, we recommend canola oil. With 1.28 grams of omega-3s in just a tablespoon, this one is a must-have for all because of its nutrient profile. Canola oil is also a rich source of vitamin E, K content, and is low in saturated fats as well.
4. Flaxseeds: Weight watchers rely on flaxseeds a great deal owing to their healthy fats and fibre content – and turns out that this food with its nutty flavour delivers more omega-3s than any other edible on earth. In just one tablespoon, it delivers twice as many omega-3s as you need in a day. When consumed in oil form, one tablespoon can deliver seven times the recommended quantity. Additionally, flaxseeds are a rich source of magnesium, manganese, and vitamin A.
5. Chia seeds: Weight watchers often rely on chia seeds to shed stubborn fat. However, little do they realise how one ounce of chia seeds can load them with 5 grams of omega-3s. Also a rich source of fibre and protein, chia seeds are a vegan source of calcium as well.

 

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Nutrition

Winter diet: Here’s why you should eat Vitamin B6 rich foods

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Winter diet: Here's why you should eat Vitamin B6 rich foods

Winter is here and so one should be prepared with the precautions to fight the health-related issues it brings. Experts advice to eat food items that are rich in vitamin B6, also called pyridoxine.

Vitamin B6 plays a key role in treating several conditions – it helps in mood regulation and may reduce symptoms of depression. It also helps the body break down and use proteins efficiently.

Here is the list of foods that are super rich in Vitamin B6. Take a look.

1. Carrots
2. Banana
3. Chicken liver
4. Spinach
5. Milk
6. Eggs
7. Green peas

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