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Here is the Type 2 diabetes diet

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Here is the Type 2 diabetes diet

Those with diabetes can help control pre-diabetes or diabetes with a diet based on nutritious, low-GI foods such as vegetables, beans, low-fat dairy, and whole grains, along with healthy proteins and fats. When it comes to eating veggies to improve diabetes management, not all vegetables are are good for managing the condition.

Starchy vegetables, such as corn, butternut squash and potatoes are high in carbohydrates, which can negatively affect your blood sugar levels.

This doesn’t mean they need to be avoided at all costs – in moderation, these foods are good for you, as they contain plenty of fibre, potassium, and other essential vitamins.

A balanced diet is the best way to protect yourself against complications from diabetes, but some vegetables can actively help you avoid spikes in blood sugar and the issues that can come with them.

The GI ranking of food shows how quickly the body absorbs glucose from that food.

Compared to low-glycemic foods, high-glycemic foods lead to a quicker and greater spike in blood sugar levels.

These spikes are considered unhealthy for a few reasons, as they raise your average blood glucose levels and in turn place a higher demand for insulin in your body, which can be particularly harmful to those with diabetes.

Eating high glycemic foods can also lead to more dramatic dips in blood glucose after a spike, potentially causing hunger, carbohydrate cravings, and weakness.

Those with diabetes should focus on a diet that includes vegetables that are low in GI to lower the chances of a blood sugar spike.

For example, vegetables that are low in GI include peas, with a score of 39, and carrots, which score 41 when cooked.

But easily the lowest-scoring vegetable by a mile is broccoli – with a GI score of just ten.

A half-cup of cooked broccoli contains only 27 calories and three grams of digestible carbs.

It also helps with your general health as it is loaded with healthy plant compounds which help protect against various diseases.

Broccoli is also a brilliant source of two important antioxidants- lutein and zeaxanthin, which may help prevent eye diseases.

Broccoli also contains plenty of important nutrients like vitamin C and magnesium.

One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes.

This reduction in blood glucose levels is likely due to sulforaphane, a chemical found in cruciferous vegetables such as broccoli and sprouts.

Sulforaphane is activated when broccoli is damaged, so the vegetable needs to be chopped or chewed to maximise the amount you can get in your body.

Steaming broccoli for one to three minutes may be the best way to optimize sulforaphane levels when cooking.

Sulforaphane has also been shown to have anti-cancer properties in a number of studies.

It has been shown to prevent cancer cell growth by releasing antioxidant and detoxification enzymes that help protect again carcinogens – substances that cause cancer.

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Nutrition

Here are some benefits of sunflower seeds

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Here are some benefits of sunflower seeds

Sunflower seeds:

Sunflower seeds are full of nutrients, including  phosphorous, magnesium, copper, potassium, selenium, iron, manganese, zinc, and vitamins B-6,B-1 and E. Around 2000 seeds are extracted from large sunflower heads .Usually there are two types of sunflower seeds, they are

  1. Sunflower seeds that we eat.
  2. Sunflower seeds used to extract oil.

These seeds can be eaten as a snack or they can be added to:

  1. Mukhwas
  2. Nutrition bars
  3. Bread
  4. Muffins
  5. Yogurt
  6. Stir-fries
  7. salad

Benefits of sunflower seeds:

  1. Supports your immune system
  2. Boosts your energy level
  3. Improves your heart health
  4. Reduces inflammation
  5. Reduces cholesterol
  6. Manages diabetes
  7. Reduces the risk of cancer
  8. Helps in weight loss
  9. Boosts brain function
  10. Helps in the treatment of Anaemia
  11. Its good for skin
  12. Helps to detox your body
  13. Helpful during pregnancy
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Nutrition

How healthy is chai ?

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How healthy is chai ?

Chai:

With few exceptions, the base of chai is a black tea. There are many variations of black tea, but assam is the most common in chai, as it has a strong, full-bodied flavor. Chai includes milk and spices like cardamom,ginger, star anise and cloves. For sweetness white sugar or jaggery or unrefined cane sugar, is also used.

Benefits of chai:

  1. Rich in antioxidants
  2. Boosts heart health
  3. Improves digestion
  4. Increases energy and alertness
  5. Good for your skin
  6. Reduces inflammation
  7. Fights off cold
  8. Good for your teeth
  9. Soothes headaches
  10. Soothes period pain
  11. Soothes your sore throat
  12. Soothes nausea
  13. Reduces muscle pain
  14. Boosts your immunity system
  15. Good for your brain
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Nutrition

Here are some foods that lowers cholesterol

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Here are some foods that lowers cholesterol

Lower  LDL cholesterol diet:

Fats floating through your bloodstream can be improved by taking food that lowers the LDL cholesterol diet. Adding foods that lowers LDL cholesterol to the diet is the best way to control cholesterol.

Foos that lowers LDL cholesterol are:

  1. soy
  2. Nuts
  3. Oats
  4. Beans
  5. Fatty fish
  6. Vegetable oil
  7. Fiber supplements
  8. Eggplant and okra
  9. Barley and other whole grains
  10. Food fortified with sterols and stanols
  11. Apples, grapes, strawberries,citrus fruits

Instead of focusing on one or two it is advisable to have several foods to lower cholesterol  in different ways. It is the expansion of variety of foods that you usually have but it is a natural way to lower cholesterol and it also avoids the risk of muscle problem and other side effects.

There are other benefits also, they are:

  1. Keeps blood pressure in check
  2. It helps arteries stay flexible and responsive
  3. It is good for bones
  4. It is good for digestive health
  5. It is good for vision
  6. It is good for mental health
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