#High fibre diet ‘could prevent type 1 diabetes’

[waytogoodhealth]

8 tips for healthy eating

These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

2. Eat lots of fruit and veg

t's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

salmon

trout

herring

sardines

pilchards

mackerel

Non-oily fish include:

haddock

plaice

coley

cod

tuna

skate

hake

4. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

5. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

6. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.

7. Do not skip breakfast

Some people skip breakfast because they think it'll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

[manipalhospital1]

Everything You Need To Know About High Blood Pressure

Hypertension (high blood pressure) is one of the most common lifestyle-related diseases which is termed a silent killer as it is asymptomatic. The heart walls exert extra pressure to pump blood. It increases pressure on the artery walls and can lead to other complications. High blood pressure damages the cardiovascular system without showing any signs. Hypertension is BP more than the normal resting blood pressure and may vary among individuals at approximately 120/80 mmHg. It is one of the leading causes of vascular deaths worldwide. High BP is the #1 contributor to heart attacks and strokes globally. 

17th of May every year is celebrated as World Hypertension Day to create awareness about the ill effects of hypertension among the masses. Everyone, irrespective of their age, should keep track of their blood pressure. It affects nearly 1/3 of the population in certain age groups; thus, knowing how to control it is vital. Early detection of high blood pressure is essential. So, if your readings are high, it is wise to approach a doctor for proper screening and treatment. Severe hypertension can damage blood vessels and vital organs like the heart, kidneys, eyes, and brain.

Consult the best heart specialist hospital in Mysore if you require diagnosis and treatment for hypertension to reduce the risks of heart disease. 

Types of Hypertension

Primary or Essential

An underlying medical condition is not a reason for high blood pressure. 

Secondary Hypertension

It occurs due to certain kidney diseases, tumours, and endocrine problems.

What Are the Key Symptoms of Hypertension?

Mild hypertension instances hardly show any symptoms. However, severe hypertension symptoms include chest pain, dizziness, headaches, fatigue, blurred vision, shortness of breath, trouble sleeping, etc. 

The blood pressure check-up is a routine for most doctors. You should request a reading if the doctor does not check your blood pressure. The abovementioned symptoms can contribute to other medical conditions, so blood pressure check-ups are essential. 

Leading Causes of Hypertension

The factors that could contribute to high blood pressure include the following:

Older age

Family history 

Stress 

Other chronic health conditions, such as diabetes and kidney diseases.

Gestational Hypertension (High BP during pregnancy).

Lifestyle changes (like a sedentary lifestyle, poor dietary habits, and excessive alcohol & smoking consumption).

Treatment and Prevention of Hypertension

The most important thing about hypertension is the awareness of the disease and the various treatments available for appropriate control because it is a silent and sudden because of the ill effects of hypertension on various organs patients’ useful healthcare. Even in the literate population, awareness about hypertension is only about 30%, and out of that only about 50% take proper treatment, and of those, only 50% have good control.

Along with medications prescribed by your cardiologist, changing your lifestyle and managing your diet are the best ways to combat high BP. The cardiologist will treat the issue and bring down your blood pressure via over-the-counter medications if it is due to some other diseases. That will be taken care of accordingly. Other lifestyle changes include:

Reducing Salt Intake

Limit the amount of sodium in your diet to manage your blood pressure.

Regular Check-ups

Get your medical check-up done annually to keep a check on your BP and the health of other organs which could increase your blood pressure. 

Reducing Alcohol & Smoking Consumption

Limiting the intake of alcohol & smoking reduces the risk of heart attack and stroke.

Regular Exercise

Thirty minutes of daily exercise at least 5 days a week, such as walking, swimming, cycling, etc., reduces hypertension.

Healthy Diet

Consuming vegetables, fresh fruits, whole grains, high-fibre foods, and low-fat dairy products can help. Junk food should be avoided as it can have a negative impact.

Weight Management

Maintaining a healthy weight can lower the risk of hypertension.

Manage Stress Levels

Learn to relax and manage stress to lower blood pressure. Meditation, deep breathing exercises, and yoga can show good results.

Educating yourself, the public, and near and dear ones about the treatment and keeping the blood pressure readings under good control to prevent heart attacks, strokes, and other vascular diseases affecting the human population is extremely important. Wishing you a very happy, healthy, and prosperous life ahead on the occasion of World Hypertension Day.  

Consult only the best interventional cardiologist in Mysore for the treatment of hypertension to minimise the risks of getting heart disease. 

FAQs

What is the systolic and diastolic blood pressure?

The systolic blood pressure (the upper reading) is the force of the blood against the artery walls as the heart beats. Diastolic blood pressure (the lower reading) is the force in the arteries while the heart rests.

What are the health risks associated with high blood pressure? 

High blood pressure can cause vision loss, sexual dysfunction, peripheral artery disease (PAD), cardiac issues, etc., 

How can I lower the risk of developing high blood pressure?

A healthy lifestyle and a diet full of fruits, vegetables, whole grains, and low-fat dairy products diet are important. Keeping your weight under control is one of the most important things. 

[juniperpublishers-crdoj]

Exercise Effects on Gutdysbiosis, Intestinal Permeability and Systemic Inflammation in Patients with Type 2 Diabetes: A Pilot Study

Authored by Evasio Pasini

Abstract

Exercise plays a significant role in the prevention of the diabetes. Recent data propose that dysbiosis of intestinal microbiota composition contributes to development of Type 2 diabetes (T2D). Moreover, dysbiosis alters intestinal endothelium permeability causing the “Leaky gut syndrome” (LGS). We measured in 15 selected patients with standard medical cures for sable T2D the effects of 6 months of endurance, resistance and flexibility training on the gut microbiota composition and intestinal permeability. At baseline, T2D patients had high biochemical parameters (glycaemia, HOMA index, HbA1c, C-Reactive Protein [CRP]) with dysbiosis (elevated concentration of Mycetes) and altered intestinal impermeability (Measured by faecal Zonulin). Alter chronic exercise, glycaemia, HOMA index, HbA1c and CPR were reduced as well as faecal presence of Mycetesspp and Zonulin. This pilot study showed that selected patients with T2D had intestinal dysbiosis with overgrow of Mycetes, presence of LGS and low grade inflammation. Interestingly, chronic exercise significantly reduced all these parameters.

Keywords: Exercise; Diabetes; Microbiota; Dysbiosis; Zonulin; Leaky gut syndrome

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Introduction

Evidences show that exercise plays a significant role in the prevention of the diabetes and control of glycaemia as well as in the diabetes-related organ complications [1]. Furthermore, recent data propose microbiota composition as possible potential environmental contributor to development of T2D [2]. Indeed, gut dysbiosis influences fundamental intestinal functions as epithelium permeability, causing the “Leaky gut syndrome” (LGS) [3]. As consequence, LGS heavily influences gut functions including digestive, absorptive and endocrine activities that, in turns, may influence glucose metabolism. Moreover, LGS activates inflammation allowing translocation of microorganisms from the intestinal lumen to the blood circulation. Interestingly, recent papers show that physical activities could modify gut microbiota [4,5]. Recent evidences suggest that a useful method for assessing the alteration of intestinal permeability is the dosage of Zonulin in the patient’s stools [6]. Thus, the aim of this study was to evaluate the role of chronic exercise on the gut flora composition and intestinal permeability in patients with stable T2D.

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Materials and Methods

This research was a controlled open-label trial. Research protocol was approved by the Ethics Committee of Spedali Civili di Brescia, and performed in accordance with the Declaration of Helsinki. We selected non-smokers 15 males patients with mean age of 69±1.3 years with a controlled diet of 7949kJ (1900 kcal) derived from 40-60% carbohydrates, 30% fat and 10-20% protein. About 20g/1000kcal of fibre were present.

Patients had diagnosis of T2D for at least 2 years, no need for insulin therapy, arterial hypertension and dyslipidemia controlled by statins and either ACE-inhibitors or angiotensin receptor blockers, absence of diabetes-specific complications and/or ischemic heart disease and ability to perform physical activities. Patients with endocrine disorders and inflammatory or malabsoptive intestinal diseases were not included in the study. Patients studied did not used antibiotic, steroid, laxative, antidiarrheal and/or probiotic treatment over the previous 3 months and during the study. Biochemical measurements and gut flora was determined as we described before [7]. Measurements of biochemical variables, including C-reactive protein (CRP) as marker of systemic inflammation, were performed in peripheral venous sample after 12-h overnight fast.

Gut Flora were determined in stool sample collected with strikers and inserted in a hermetic vials with a specific medium. Then, microbiota were counted after 48h of incubation at proper condition with a selective agar. A further proof of the isolation was performed with bacterial metabolic tests performed on isolated organisms through “BBL Crystal Identification System” (Becton Dickinson NJ USA). The results are expressed in CFU (Colony Forming Units)/ml of stool. The test was performed by laboratory of clinical and virology Functional Point (Bergamo. Italy) which follows international standard of quality control and it is accredited with the national health system. The tests reproducibly was <9%. LIS was measured as faecal Zonulin concentration (ng/ml) using a commercial ELISA kits (Immunodiagnostic AG, Bensheim, Germany).

T2D patients were treated with standard medical care. They have optimal glycaemic, lipid, blood pressure and body weight targets according to the international guidelines. The training program was of six months of endurance, resistance and flexibility training, following the most recent guidelines of the Italian Society of Diabetology and Medical Diabetology Association as described in details elsewhere [8]. Breathy, endurance training involved cycling on mechanically braked cycle ergometers while wearing heart rate monitors, at the intensity individually prescribed according to the baseline results of the exercise test. Time of exercise has been increased progressively in the first 3 months, starting from 15 minutes and reaching the target of 35 minutes.

Resistance training was of 40 to 50 minutes of different exercises which involved the major muscle groups (upper limb, lower limb, chest, back and core). Exercises included both calisthenics and repetitions with ankle weights, dumbbells and elastic bands. Patients started with 3 sets of 8 repetitions, then progressively improved to 3 sets of 12-15 repetitions. Flexibility training was of static stretching exercises that involved upper and lower body, performed before and after the resistance training exercise. All training sessions were performed in a hospital-based setting and under the supervision of specialized personal. Exercises was performed 3-time a week of about 90 minutes each section. To assess the statistical significance of differences between the variables measured before starting the excise programs (baseline =T0) and after 6 months of exercise training (T1), we used Student’s t-test for paired samples. A value of p <0.05 was considered statistically significant.

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Results

As expected, at baseline (TO), T2D patients showed altered biochemical parameters (glycaemia, HOMA index, HbA1c, CRP) (Table 1). In addition, these patients had dysbiosis with little reduction of Lactobacillus and presence of pathogenic gut flora as documented by the high concentration of Mycetes spp. In addition, T2D patients showed higher Zonulin concentration in the stool suggesting altered intestinal impermeability (Table 2). Six mounts of exercise training (T1) improved glycaemia, HOMA index and HbA1c in T2D patients. Interestingly, exercise attenuated systemic inflammation measured as CRP also (Table 1). Furthermore, chronic exercise increased the intestinal concentration of Lactobacillus and significantly reduced Mycetesspp and Zonulin concentration (Table 2).

nv= Normal Value

nv = Normal Value

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Discussion

This pilot study showed that selected patients with T2D had intestinal dysbiosis with overgrow of mycetes, presence of “Leaky gut syndrome” and chronic inflammation. Interestingly, chronic exercise significantly reduced all these parameters. Previous studies show that dysbiosis is present in T2D patients [9,10]. In line with these data, we found a massive presence of mycetes and candida in T2D patients, and inflammatory index. It is well known that gut mycetes stimulate systemic inflammation. Indeed, mycetes activates the innate immune receptor C-Type Lection Dectin-1. In detail, Dectin-1 is a cell receptor which reacts with B-1,3-glucans which is presents in the fungi wall. In turns, Dection-1 stimulates intracellular caspase recruitments domain-containing protein 9 with consequent local and generalised activation of inflammation due to inflammatory cytokine production and consequent stimulation of T helper 17 [11]. Notably, systemic inflammation is present in diabetic patients and it is consider one of the possible pathophysiological cause of this metabolic syndrome [2]. In addition, local intestinal inflammation could induce altered intestinal importability with consequent loss of gut fundamental functions. Indeed, for the first time in these patients, we found increased Zonulin’s faecal concentration suggesting the presence of “Leak gut syndrome”. Indeed, Zonilin is the proteins that physiologically modulates the intracellular intestinal cells tight junctions [6]. Traditionally, the functions of intestinal tract is the digestion and abortions of the ingested nutrients. However, recent evidences show that intestine regulates the immune and endocrine system by producing specific inflammatory molecules and/or hormones. In addition, it regulates the trafficking of macromolecules and/or microorganism between intestinal lumen and blood influencing systemic inflammation. It is intuitive that maintenance of intestinal impermeability and functions is crucial to maintain global metabolic body homeostasis avoiding the presence of “Leak gut syndrome” and the consequence malfunction.

It is known that exercise controls glycaemia and inflammation but here, for the first time, we showed that exercise decreases gut mycetes colonisation and the presence of “Leak gut syndrome” in T2D patients, likely improving important intestinal functions. The mechanisms by which exercise modified gut flora and reduced is not known yet. Recent data shows that exercise influences microbiota by several mechanisms. Indeed, exercise may modify bile acids profiles [12] and/or faecal short chain fatty acids (SCFAs) as butyrate [13]. Exercise may also interact with gut immunological function increasing intestinal immunoglobulin A (IgA), decreasing number of lymphocytes-B and CD4+T cells, and influencing gene expression of cytokines as IL-6, Il-4, IL-10 and TGF-B [14]. Exercise can also modify microbiota because is able to reduce intestinal transit time [15].

We think that our data, although preliminary, could have important clinical implications. Indeed, for the first time, we showed that patients with T2D have heavy intestinal mycetes colonisation and LIS, and chronic exercise can reduced these alteration. This likely could improving intestinal function which influence nutrients metabolism, hormonal production and absorption of oral drug-administered. So, exercise, with or without a specific therapies able to cure of intestinal microbiota, could be an important step for tailored therapy allowing traditional therapy and patients metabolism to function more properly.

This study has some limitations. We used a selective culture medium to identify bacteria and mycetes instead of molecular biology techniques. Indeed, we don’t want to provide a “faecal finger print” of patients. We won’t identify saprophytes and some minor intestinal pathological and mycetes species capable of stimulating inflammation without gastrointestinal symptoms [7]. This is a pilot study with a limited number of selected patients. We have in progress a large scale study to confirm these results.

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[myhealthmag]

8 tips for healthy eating

These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

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It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

salmon

trout

herring

sardines

pilchards

mackerel

Non-oily fish include:

haddock

plaice

coley

cod

tuna

skate

hake

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.

4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

fatty cuts of meat

sausages

butter

hard cheese

cream

cakes

biscuits

lard

pies

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

sugary fizzy drinks

sugary breakfast cereals

cakes

biscuits

pastries and puddings

sweets and chocolate

alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.

Even unsweetened fruit juice and smoothies are high in free sugar.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

Remember to drink more fluids during hot weather or while exercising.

8. Do not skip breakfast

Some people skip breakfast because they think it'll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

[fitlifecroc]

11 Super and Amazing Benefits of Oat

Oats are one of the world's healthiest grains.

They are a gluten-free whole grain that is high in vitamins, minerals, fiber, and antioxidants.

Oats and oatmeal have several health benefits, according to studies.

Weight loss, lower blood sugar levels, and a lower risk of heart disease are only a few of the benefits.

Here are nine health benefits of consuming oats and oatmeal that have been scientifically proven.

What is The Difference Between Oatmeal and Oat?

Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.

Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.

Whole grain oats that are cylindrical in shape and raw and unprocessed are referred to as oats. They're frequently fed to animals. Oatmeal is made from rolled oats that have been thinly sliced so that it can be cooked in a matter of minutes. They have a mushier texture.

Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.

They’re also often included in muffins, granola bars, cookies and other baked goods.

1. Improves Heart Health

Oats are high in antioxidants and have a high fibre content. By combating free radicals, these antioxidants help to improve heart health.

Beta-glucan, a soluble fiber found in oats, lowers total serum and LDL (bad) cholesterol levels by preventing dietary cholesterol from being absorbed in the intestine. As a result, the risk of coronary heart disease is reduced.

Oats contain dietary lignans, which protect against heart disease. [nine] Oats contain vitamin E, which helps to prevent cardiovascular disease.

2. Helps Control Weight

Let's face it, we could all use a little support now and then, but did you ever consider that oatmeal could help you lose weight? Yes, that is right! A compound in oatmeal known as -glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin, according to a report published in the October 2009 issue of "Molecular Nutrition & Food Science."

3. Athletic performance

Oatmeal is a great source of carbohydrate and protein, as well as calories and electricity. When consumed 45 minutes to 1 hour before moderate-intensity exercise, oats have been shown in scientific studies to improve metabolism and efficiency.

4. Improves Bone Health

Oats are high in silicon, which is important for bone health.

Women with postmenopausal osteoporosis may profit greatly from consuming oats on a regular basis.

5. Helps you Sleep

Oatmeal has been ingrained in us as a breakfast snack, but it is also a good option before bedtime. In reality, the Scottish advise eating a bowl of oatmeal in the evening to help you relax and fall asleep.

What makes oatmeal a nice bedtime snack? According to Dr. Oz, oats contain melatonin and complex carbohydrates, which may help more tryptophan get into the brain and aid sleep. Oatmeal also contains a number of vitamins, including B6, which is a co-factor that helps the brain produce more serotonin.

6. Improves disease-fighting Immunity

Oatmeal's function in the immune system's response to disease and infection has been extensively researched. In essence, oatmeal's special fiber, beta-glucan, aids neutrophils in getting to the site of an infection faster and enhancing their capacity to kill the bacteria they encounter.

7. Stabilizes Blood Sugar

What exactly does this imply? We've all had a "sugar crash" or "mid-morning slump" after a big meal or sugary breakfast; however, this doesn't happen as much with oatmeal. Oatmeal's sugar is released more slowly into the bloodstream due to its high soluble fiber content (aka, it has a low glycemic index). Steel cut oats, as opposed to instant oats, would have a greater effect on blood sugar stabilization since they are less refined and thus contain more soluble fiber. Another advantage is that it takes longer to absorb, so you'll stay fuller for longer.

One of the best advantages of oatmeal is its low glycemic index. In reality, one study published in the Journal of Clinical Nutrition found that eating a low-glycemic-index diet is linked to lower insulin resistance, metabolic syndrome, type 2 diabetes risk, and coronary artery disease risk than eating a high-glycemic-index diet.

8. Energy Booster

Oats are high in carbohydrates, making them an excellent breakfast option. Another factor oats increase energy levels in the body is that they contain a lot of B vitamins. [page 24]

Because of the high fiber content, oats keep you feeling fuller for longer and help you avoid energy slumps.

9. Lowers Risk of Colon Cancer

Colon cancer is dreadful and can be excruciatingly painful. Researchers from the United Kingdom and the Netherlands combined their findings to show that people who consume a high fiber diet (mainly whole grains and cereals including oats) had a lower risk of colorectal cancer. This research included nearly 2 million people and discovered that adding 10 grams of fiber to one's diet reduces one's risk of colorectal cancer by 10%!

10. Antioxidany Function is Enchanced

Oatmeal is high in avenanthramides, a form of antioxidant found only in oats. Antioxidants are necessary because they protect your cells from free radicals, which are molecules that your body produces as a result of metabolism and exposure to toxins in the environment. Since free radicals are unstable, they boost the risk of cancer and heart disease.

Avenanthramides antioxidants reduce inflammation and increase nitric oxide production, which prevents artery hardening. In reality, a study published in 2010 in the journal "Nutrition and Cancer" found that avenanthramides in oats inhibited colon cancer cell spread.

Finally, it's important to understand that oatmeal comes in a variety of flavors. Oat Bran, Rolled Oats, Steel Cut Oats, Oat Groats, and other types of oats are available. They all have different flavors, nutritional values, and cooking times, in my opinion. Steel cut oats are often recommended for health reasons because they are higher in protein, iron, and fiber, and therefore take longer to digest, allowing you to stay fuller for longer. If you're pressed for time in the morning, fast oats are a good option.

11. Good for The Skin

Oats are high in zinc, which is beneficial in the fight against pimples.

Oats aid in the absorption of excess oil on the skin and are an important component of acne treatments. They also aid in the treatment of dry and itchy skin because beta-glucans moisturize the skin.

Oats can also help to lighten the skin tone by acting as an anti-tanning agent.

[luizrodrigues91]

Plant-Based vs Animal-Based Diets

Hey everyone, today I want to talk a little bit about a very interesting diet that is very popular nowadays, the Plant-Based diet. I will give you a brief explanation of the main difference between a Plant-Based diet and an Animal-Based Diet. I will be also sharing a super delicious and healthy vegan recipe.

As the name suggests, The plant-based diet consists of consuming food that is primarily from plants; This includes vegetables, legumes, fruits, whole grains, beans, nuts, seeds, and oils. On the other hand, in an animal-based diet, your main source of food comes from animals like fish, poultry, meat, eggs, dairy and so on.

For years, people has been skeptical about adopting a plan-based diet because they believe essential nutrients such as protein and amino acids that are necessary for our body to work effectively and maintain a good health can only come from animal products. The truth is that you can fulfill all your protein needs from a plant-based diet too, with the value added that they are rich in fibre, minerals, vitamins, and it is free of cholesterol and very low in fats and calories as opposed to food based on animals which are typically rich in calories, cholesterol, saturated fat, etc., which can endanger our health when consumed in excess.

Having a plant-based diet is very healthy and can help you prevent a variety of diseases like heart disease, diabetes type 2, cancer and many more. A diet rich in animal products could increase the likelihood of suffering health problems such as high blood pressure and heart disease due to the amount of saturated fat that can be found in some meats, reason why It is recommended to limit meat consumption and substitute with plant-based food. Also, diabetes type 2 is linked to bad fat consumption, which wouldn’t be a problem on a plant-based diet where the amount of bad fat is low, helping the body to keep a healthy weight, improve insulin functions, and regulate the blood sugar, preventing the risk of having this disease. Furthermore, many studies are suggesting that a plant-based diet can even help to prevent cancer because this diet is rich in nutrients, minerals, and fibre which increase the protection of our body against these disorders.

As if the health benefits of a plan-based diet was not enough, This diet has also a positive impact on the enviroment. The production of food based on animal sources are responsible for a good amount of greenhouse gas emissions, which has a huge impact on the climate change. If people start eating more plant-based products, the production of animal-based food would decrease and the environment will benefit from that.

I am personally not a huge fan of meat and I limited its consumption drastically over the past couple years because I realized that my body does not work well when I eat a lot of meat. I changed my way of eating and included more plant-based food on my diet. Since I made this easy and simple changes, my body and my mind feel better.

In order to include more vegetarian dishes on my diet, I had to experiment and get creative in the kitchen, which has been a pleasant surprise because plant- based products are so rich in textures, flavours, and colours that the possibilities are endless. Speaking about dishes, I want to share with you a Vegan recipe that I love and it is inspired by a famous Disney movie named “Ratatouille”.

When I saw that movie my mouth was watering; as soon as the movie ended, I did some internet research and rushed to the grocery store to get all the ingredients to make my version of ratatouille. Ever since, I make this recipe on a regular basis for my family and friends and they love it. I have made some changes from the original recipe over the years to accommodate personal preferences resulting in an exquisite and enhanced version of the original. Below you will find my version of the famous Ratatouille recipe and cooking instructions.

Ratatouille

Ingredients:

- 2 Eggplants, small

- 2 Zucchinis, small

- 2 Carrots, small

- 6 Roma tomatoes

- 4 Yellow potatoes

- 2 tsp Tomato pasto

- 1 Onion, diced

- 4 clove Garlic

- 50ml Olive oil

- 30g Green onion or cilantro, garnish

- Water, hot (until cover the ingredients)

- Salt, black pepper and oregano to season

Method:

- Preheat the oven for 375°F (190°C)

- Wash all the vegetables (eggplant, zucchini, carrot, tomato and potato) and start slicing them into thin slices, then set aside

- Save the trimming of the vegetables to make the sauce. (You can include the slices that are not irregular in the sauce)

- Peel and dice the onion and garlic

- Dice the green onion and set aside for garnish

- In a saucepan, put the olive oil and the onions and cook it until start getting the gold color

- Add the vegetable trimmings, diced garlic, tomato paste, and season with salt and pepper

- Add hot water until cover the ingredients and bring to a boil and then to simmer. Let it cook until the ingredients are soft and the water reduces

- After you prepare this mixture (will look like a very concentrated veg soup), let it cool down and then blend it to make the purée

- In a round tray put the sauce (vegetables purée) on the bottom and arrange the sliced vegetables in alternating patterns on top of the sauce from the outer edge to the middle of the round tray. After that season with salt, black pepper and oregano. Also drizzle the olive oil on top of the vegetables.

- Cover it with foil and bake for 40 minutes. Uncover, then bake for another 15-20 minutes until the vegetables are softened.

- When it’s done you garnish it with the green onion and you can put a pinch of black pepper and oregano on top as well (according to your preference)

This recipe is very easy to make and you can play with the ingredients using the ones of your preference. The biggest challenge in this recipe for me is cutting all the vegetables in the same thickness and shape because I like everything to look uniform but you do not need to worry about that because the flavours will still there anyway. However, I would recommend you to try to cut all the vegetables without any equipment to practise your cutting skills. It is fun!

Hope you all enjoy this recipe and remember that it is totally possible to have a beautiful, flavourful and nutritive dish without any animal-based ingredient. Try to cook any plant-based food (like this one that I did) and invite your family and friends to eat with you. I'm sure that they will like it and will find the flavours very interesting!

References:

https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760

https://www.everydayhealth.com/diet-nutrition/scientific-benefits-following-plant-based-diet/

https://www.pcrm.org/good-nutrition/plant-based-diets

[akhilesham]

A healthy, balanced diet

In this article, you will find information for the general public who are interested in knowing about a healthy, balanced diet.

We will cover:

What is a healthy diet?

The Eatwell Guide - what, who, how and when?

Are we following a healthy diet?

Will using the Eatwell Guide give me all the nutrients I     need?

Sustainability

What is a healthy diet?

A good diet is important for our health and can help us feel our best - but what is a good diet? Apart from breastmilk as a food for babies, no single food contains all the essential nutrients the body needs to stay healthy and work properly. For this reason, our diets should contain a variety of different foods, to help us get the wide range of nutrients that our bodies need. This is illustrated by the UK’s healthy eating model – the Eatwell Guide.

How much food do I need to have a healthy diet?

A healthy diet should provide us with the right amount of energy (calories or kilojoules), from foods and drinks to maintain energy balance. Energy balance is where the calories taken in from the diet are equal to the calories used by the body. We need these calories to carry out everyday tasks such as walking and moving about, but also for all the functions of the body we may not even think about. Processes like breathing, pumping blood around the body and thinking also require calories.

So, foods and drinks provide the calories we need to go about our daily lives, but consuming more calories than we need over a period of time will cause weight gain. This is because, any extra calories we consume but we don’t use, will just be stored as fat.

Over 50% of adults in the UK are overweight or obese. There is also a huge concern about childhood obesity, where 1 in 3 children aged 4-5, and 1 in 5 children aged 10-11, are overweight or obese. Being overweight as a child increases the risk of developing type 2 diabetes, heart disease and some cancers in adulthood. So, maintaining a healthy weight is really important for health.

How much energy you need from foods and drinks depends on many different things, such as how active you are. But, on average:

women should have around 2000 calories a day (8400 kil0 joules)

man should have around 2500 calories a day (10500 kil0 joules)

 Eating only as many calories as you need will help to maintain a healthy weight. However, the foods and drinks you choose need to be the right ones, and in the right proportions to stay healthy. Having this balance in your diet can be achieved by following the Eatwell Guide.

What is the Eatwell Guide?

Public Health England's Eatwell Guide is the UK’s healthy eating model. It is a simple, practical tool to help us make healthy choices and to show the proportions in which different food groups are needed to make up a healthy, balanced diet.

Who does the Eatwell Guide apply to?

The Governments' Eatwell Guide is suitable for most people in the UK, regardless of weight, dietary preferences, ethnic origin, religious or cultural beliefs.

However, it doesn’t apply to children under the age of two, as their nutritional needs are different. Children aged between two and five should gradually begin to eat the same foods as the rest of the family, in the proportions shown in the Eatwell Guide.

Anyone with medical conditions or special dietary requirements may need to seek advice from their GP or health professional about their diet.

How to follow the Eatwell Guide

The Eatwell Guide has taken the foods and drinks we consume, and split them into five main food groups, each in different proportions. You don’t have to eat all the groups in these proportions at every meal time, but rather over the space of a day or even a week.

Each group provides different essential nutrients, so we should be trying to choose a variety of different foods from each of the food groups to make sure our diet provides the range of essential nutrients our body needs to function properly and stay healthy.

Fruit & vegitables

Potatoes, bread, rice, pasta and other starchy carbohydrates

Beans, pulse, fish, egg, meat & other protines.

Dairy & other alternatives

Oils & spreads

None of these food groups need to or should be excluded. Cutting out a whole food group, for instance, avoiding starchy carbohydrates could reduce intake of key nutrients like dietary fibre and B vitamins.

The size of each group in the Eatwell Guide shows what proportion these foods should make up in our diet.

Most of what we eat should come     from ingredients shown in the two biggest food groups -  starchy     carbohydrates and fruit and     vegetables.

The beans, pulses,     fish, eggs, meat and other proteins group,     and the dairy and     alternatives group are smaller,     showing that we should eat foods from these groups in moderate amounts.

The oils and     spreads group     illustrates that although some fat is essential in a healthy, balanced     diet; we are generally eating too much saturated fat.  Most of the     fat in our diet should come from unsaturated oils and spreads, but all     these foods are high in calories and so should only be eaten in small     amounts.

The Eatwell Guide also displays foods high in saturated fat, salt and sugars outside of the main image, meaning they are not needed as part of a healthy, balanced diet. Eating too much of these foods may be bad for our health, so if they are consumed, it should only be done infrequently and in small amounts!

When can I use the Eatwell Guide?

The Eatwell guide can be used to help you make healthier choices on lots of occasions, including:

When at home cooking

When out shopping for groceries

When deciding what to eat for a     meal or snack

When eating out in a     restaurant, café or canteen

When choosing food on the go

What about mixed dishes?

Lots of the dishes we eat contain many ingredients that are combinations of the food groups in the Eatwell Guide. These are called composite foods and include things like:

https://www.nutrition.org.uk/images/cache/c32234cd2915b57413b0a7b840fc7e5a_w800.png

For these kinds of meals, all you need to do is identify the main ingredients and think about how these fit into the food groups. This will help you achieve a healthy, balanced diet.

Here is an example for a lasagne:

https://www.nutrition.org.uk/images/cache/74a6173026a1114edb4ef06424df5f2a_w800.png

Here is another example of a vegetable curry:

https://www.nutrition.org.uk/images/cache/732fd72346aa4be9d71fe68a00af0b2b_w800.png

Are most of us eating a healthy diet?

As well as the Eatwell Guide, we have recommendations for specific foods and nutrients. We know from national surveys that we are generally not meeting these recommendations.

Do we eat 5 A DAY fruit and     vegetables? NO

Do we eat 2 portions of fish a     week? NO

Do we eat enough fibre? NO

Do we eat less than 6g salt a     day? NO

Do we meet the saturated fat     recommendations? NO

Do we meet the free sugars     recommendations? NO

What are these recommendations and do we meet them?

If you would like to see the below infographic a little larger and clearer, you can download the PDF version here.

https://www.nutrition.org.uk/images/cache/7b9104cc7405fea2ef988b26fbafddea_w800.png

*We will cover ‘free sugars’ in the foods to eat less often and in small amounts  section.

So, from this it is clear that in the UK we need to increase our fibre, fish, fruit and vegetable intakes and reduce intakes of saturated fat, salt and free sugars.

Will using the Eatwell Guide give me all the nutrients I need?

For most people, eating a healthy, balanced diet based around the Eatwell Guide should provide all of the nutrients needed to stay healthy. However, at some stages in our lives we may need to take supplements to make sure we get enough of a particular vitamin or mineral.

 Supplement    

Who?

How much?

Vitamin D   

Babies*

All babies under 1 year should have a daily 8.5 to 10  microgram vitamin D supplement to ensure they get enough. Children  who have more than 500ml of infant formula a day do not need any additional  vitamin D as formula is already fortified.

Young children

Children aged 1 to 4 years should have a daily 10 microgram vitamin  D supplement.

Everyone age 5 years and over

During the autumn and winter months, we cannot  make enough vitamin D from sunlight and it may be difficult to get the 10  micrograms we need from food alone, so taking a 10 microgram vitamin  D supplement in these months should be considered.

People  with very little or no sunshine exposure (e.g. those who are seldom outdoors  such as frail or housebound individuals and those who are confined indoor,  such as in institutions like care homes)

People  who habitually wear clothes that cover most of their skin while outdoors.

These  groups should take a daily supplement containing 10 micrograms vitamin  D throughout the year.

Folic acid      Women  who may become pregnant & pregnant women

 Folic acid is important for pregnancy, as it can help to prevent birth  defects known as neural tube defects, including spina bifida. 400  micrograms should be taken daily for women trying to conceive, and  for the first 12 weeks of pregnancy (or higher amounts for women at increased  risk).

Vitamin B12

Vegans

Vitamin B12 is typically only found naturally in  foods from animal sources, although there are some fortified vegan sources  like B12 fortified breakfast cereals, soya drinks and yeast extract. Sources  for vegans are therefore limited and a vitamin B12 supplement may be needed.

*Babies should be exclusively breastfed until around 6 months of age. For more information on healthy eating in pregnancy, please see our Nutrition for Baby section.

What about sustainability?

The global population is increasing, which puts pressure on valuable resources, including food and water. In turn, food production, along with other aspects of modern living such as cars, results in greenhouse gas emissions that influence climate change. So, to ensure that there is enough food for future generations, it is important to consider the ‘sustainability’ of the diets we eat as well as whether or not the overall diet is healthy.

https://www.nutrition.org.uk/images/cache/4126dbe94d18becf1331689f4a793204_w160.jpg

By ‘sustainable’ we mean that the impact the production of the food has on the environment is limited. The type of diet illustrated by the Eatwell Guide, which includes lots of plant-based foods, has been suggested to be relatively sustainable, especially if the fruits and vegetables consumed are those that are in season.

(sourced from British Nutrition foundation)

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[thurisazsalail]

I look at these and LOL especially hard

Because multiple medical conditions prevent a person from eating many of these.

Gastroparesis? The ONLY way to get a minimum amount of calories the WHOLE DAY may be to eat a small amount of french fries. Low fibre, high calorie, and they don’t usually have gluten contamination or any kind of IBS-triggering beans... and gastroparesis often is caused by untreated Celiac (1 in 100-133 people,) IBS, or other disorders.

Absolutely no beans for people who have legume-related autoimmune reactions. Like mine. Hummus is one of my FAVOURITE foods. I thought the rashes were from lotions or maybe a soap. HAHAHAHAHA omg no. That covers a whole fucking family of stuff, by the way. Chickpeas (garbanzos,) soybeans (edamame,) red beans, blackbeans, a lot of it.

Apples are a common fruit allergen if you’re allergic to birch trees. If birch is the core allergy, you might* be able to eat them if you peel them + cook them down into applesauce. If birch isn’t the core allergy, there’s no hope. Also, apple allergies can trigger pears, cherries, and a whole host of other fruits. You know what doesn’t cause me an immuno-flareup? Plain potato chips, no jalapeno or onion powders, no random flavours. So far, things like chocolate chips are fine.

ANYTHING with a lot of fibre in it is now off-limits. I LOVE most foods, actually. I frequently have very “low points” specifically because I pretty much can only drink wine or liquor at almost every restaurant ever because even something like salad is contaminated with gluten, not that I can have much anyways because of the fiber. And IF I can eat something, anything at ALL, to the point where I could vomit from leaning slightly forward (which has it’s own issues with acid eating the esophagus, btw. yeah, it’s as bad as it sounds.) I STILL can’t reach anywhere near 1000 calories.

Soda is safe. btw. AS LONG AS there is NO fake sugar of any kind (a migraine and then seizure trigger. same mechanism in the brain, two outcomes.) REGULAR sugar only.

So plain rice, fries, soda, and specific types of chocolate IF processed without gluten. That’s the core of my safe foods. Absolutely no “vegan” anything since it’s almost always made with peas or chickpeas (legumes) and wheat.

BUT WAIT THIS MEANS INDUCING DIABETES! Yes this is a well-known issue with just the gluten free diet alone.

Guess what? I may not live long enough to see diabetes! How about everyone, including my most recent GP doctor, shut the fuck up and just let me eat one of the very few things that I can safely eat at all?! What a concept! Get on that stem cell research and rebuild this stupid fucking body so I can eat foods I love again and STFU until it WORKS so I can USE it. Maybe bankroll that for me.

This helpful guide about what 200 calories looks like reminds us just how much healthy food we’re giving up each time we have a treat.

[health-store-001]

Natural Diet Plan for Diabetes Controle

What is Diabetes

Diabetes is a disease condition which increases blood glucose level. Insulin is a hormone which moves sugar from the blood into your cells to be stored or used for energy. The problem in diabetes patients is insufficient production of insulin or can not effectively use the insulin it does make. A healthy life patterns and diet plan help to manage diabetes. There are three types of diabetic Mellitus. 

Type 1 Diabetes - This is an autoimmune disease. Insulin produced by the body organ called the pancreas. In this type of DM, the immune system attacks and destroys cells in the pancreas unreasonably. This type normally diagnosed in children and young. 

Type 2 Diabetes - In this type of DM, your body resistant the insulin hormone. Then your blood sugar level is increasing. Though this can occur any age normally can be seen in middle or old age person. This is the most common type of DM. 

Gestational Diabetes -  This is a high blood sugar level during pregnancy. Placenta produces insulin blocking hormones and it is the cause for this type of diabetes. Usually, the disease condition goes away after the childbirth. But the mother has a chance to develop type 2 DM. 

Symptoms of the Diabetes Mellitus

Raising blood sugar changes your Symptoms. 

Thirsty - In a healthy persons body reabsorbs glucose as it passes through your kidneys normally. But there is a large amount of sugar level pass through the kidneys in diabetic patients. Because of that body produces a large amount of urine and the want to pass urine small frequently. Loss of body fluids as urine leads to thirst. 

Hunger - In your body foods convert to glucose and cells get energy from them. But in a diabetic patient, there are not enough insulin or body cells resistant to the insulin. Then glucose does not insert to the cells and no energy, the result is hungry. 

Dry mouth/Dry skin - Due to the frequency of urinating loss your body fluids. Then you may be dehydrated. Dehydration reason to dry mouth and dry skin.

Vision changing - Changing fluid levels in your body could make the swelled lenses. They change shape and difficult to focus.

Unhealing wounds - High blood glucose level damages to your nerves and poor blood floor. It causes late healing of your wounds.

Infections - Yeast is feed on glucose. Infections can occur in moistured areas of the skin like sexual areas. under the breast, and through the fingers.

Loss of feelings - Due to the damages of nerve endings can be absent sensations. 

Diet and the Diabetes

The most important part of the prevent or reduce symptoms of the Diabetic Mellitus is diet control or healthy diet plan. Well, planed healthy diet plan helps to keep blood glucose level in the normal range. Your eating plan should focus on what you decide to eat, how much you eat, and when you eat.

Someone with diabetes worried regarding their diet. They think now they cant take their favourite foods. But that is not true. You can take your prefered foods but under some conditions. You might need to eat smaller portions or less often.

However, the important thing is taking a healthy diet or follow a healthy diet plan suitable for your disease condition.

Foods for Diabetes

Fruits and vegetables - These have more vitamins and fibres also but low calories. You can choose variations. They will give you a flavour. Rainbow colour fruits and vegetables give you various nutrients. You can try low-carb vegetables, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, low-carb squashes, like zucchini and fruits like oranges, melon, berries, apples, bananas, and grapes.

Starchy Foods - Most people with diabetes afraid to take these foods like potatoes, rice, pasta and bread due to high carbohydrate level. carbohydrate converts to glucose in the body and increases blood glucose level. Some starchy foods having a low glycemic index. That kind of foods changes blood glucose levels more slowly. Examples are whole grain bread, whole-wheat pasta, red rice.

Proteins - You can take proteins from fishes and meats. Less red meats and fish high in omega-3 like mackerel, salmon and sardines are more suitable.

Dairy foods and alternatives - Milk, yoghurt and cheese are low fat but high in calcium. You can choose low sugar dairy productions.

Oils - Saturated oil increases blood cholesterol level. You can choose less saturated oils for your foods and it decreases the risk of heart diseases. 

Diet plan Method for diabetes patient

There are two types of healthy diet plan methods and can choose a method suitable for you. 

Plate Method

This is the method that helps to manage your portion size. This method shows the volume of the various food group you should take. The plate should be nine inches. The first half of the plate is nonstarchy vegetables, one-fourth of the plate is protein foods and another one-fourth of the plate is grain or other starch.  

Carbohydrate Counting method

In this method count carbohydrate which you take in one day. Carbohydrate is the main source of blood glucose level. When you counting the amount of carbohydrate will help you to manage blood glucose level and know how much insulin should you take. For this method, you need dietitians advice because carbohydrate amount which you need per day, change according to your physical activities and how you manage your blood glucose level. So you can not follow anyone's diet plan, it is only for you. 

Before choosing healthy diet plan for you, You should know which foods have carbohydrates, the number of grams of carbohydrate in the foods you eat and then add the grams of carbohydrate from each food you eat to get your total for each meal and for the day. 

This is can not do your self without good knowledge. So take advice from a dietitian.

Your daily healthy diet plan also may include small snacks between two main meals.

Foods for Controle Diabetes

Green Leafy Vegetables - These are rich in minerals, vitamins and nutrients like Vit-A, Calcium and Potassium. They contain the least influence on blood sugar levels. Examples are kale, spinach, collard greens, green beans etc

Whole Grains - These are consist of fibres help to delay digestive system prosses. When delaying the absorption control blood sugar level. These have a low glycemic index scale also. 

Fish - Fatty fishes are rich in omega-3. These are reduced risk of heart diseases and strokes. Fish are a better source of protein also. Examples are salmon, herring, mackerel, sardines etc.

Citrus Fruits -  Oranges, grapefruits, and lemons like fruits have antidiabetic effects. The best source of vitamin C. 

Cinnamon - Highly antioxidant action. Cinnamon is sensitive to insulin and decreases blood sugar level. 

Spices - Spices have glucose tolerant and anti-diabetic agent.  Fenugreek seeds, garlic, onion, turmeric, onions, mustard, curry leaves, garlic are examples. 

Nuts - Nuts also high fibre diets and contain low digestible carbohydrates. There is an ability to low blood sugar and insulin. Almonds, pistachios, walnuts, and hazelnuts are examples.

If you choose a healthy diet plan and follow advises when you take your diet, you will able to decrease blood sugar level and get a healthy life. 

[viralhottopics]

High fibre diet ‘could prevent type 1 diabetes’

Animal trials hint that short-chain fatty acids produced by a fibre-rich diet could protect against early-onset diabetes

Scientists have raised hope for the prevention of early-onset diabetes in children after a fibre-rich diet was found to protect animals from the disease.

More than 20 million people worldwide are affected by juvenile, or type 1, diabetes, which takes hold when the immune system turns on the body and destroys pancreatic cells that make the hormone insulin.

It is unclear what causes the immune system to malfunction, but patients are usually diagnosed with type 1 diabetes before the age of 14 and must have daily shots of insulin to control their blood sugar levels.

Working with Australias national science agency, CSIRO, researchers at Monash University in Melbourne created a diet rich in fibre that is broken down in the lower intestine into molecules known as short-chain fatty acids.

The team, led by immunologist Charles Mackay, believe that short-chain fatty acids called butyrate and acetate dampen down the immune system, and have the potential to treat a range of disorders from asthma to irritable bowel syndrome.

For the latest study, the scientists monitored the health of mice that were bred to develop the rodent equivalent of juvenile diabetes. On a normal diet, more than 70% of the animals had developed the condition after 30 weeks. But another group that received the high fibre diet was nearly entirely protected from the condition.

What we saw was dramatic, Mackay said. When we give the diet to mice that spontaneously develop type 1 diabetes, we could almost completely eliminate their disease.

Mackay said it was too early to know whether such medicinal foods could protect people from juvenile diabetes. There have been frustrations in the past that findings in these animals have not translated particularly well to human patients, but at other times they do, he said. But we think our study establishes the concept that we can stop a disease with natural medicinal food.

The diet is rich in a specific type of fibre that comes from a plant product called high amylose corn starch. The fibre is resistant to digestion in the upper intestine, and instead is fermented into acetate and butyrate by bacteria in the large intestine, or colon.

Tests on the mice found that acetate and butyrate may work in different ways to cool down the immune reaction that destroys pancreatic cells in type 1 diabetes. Acetate appeared to lower the number of immune cells primed to attack the pancreatic cells, while butyrate boosted other cells that dampen the immune reaction. The study is reported in the journal Nature Immunology.

Mackay now hopes to test the diet in humans. If trials show that it can slow or prevent juvenile diabetes, children could potentially have it as a powder on their meals, or dissolved in a drink.

John Cryan, professor of anatomy and neuroscience at University College Cork, said: It really reinforces the importance of diet at shaping physiology and offers potential for tailored dietary-based interventions for diabetes. It highlights how little we know about short-chain fatty acids despite them being the among the most important microbial-mediated dietary breakdown products.

But he said more work was needed on the potential side effects of diets that boost levels of short-chain fatty acids. One recent study found that in the brain, the compounds could affect immune processes that underlie Parkinsons disease. Of course, all diet studies in mice need caution as human diet, the microbiome, and their interactions, are so much more complex, he added.

Emily Burns at Diabetes UK said: We know that our immune system and gut work closely together. Understanding how the gut works in more detail could shed light on how to combat conditions that involve an immune attack, like type 1 diabetes. But theres still a lot we dont know.

The idea that a special medicinal diet could help to regulate the immune system and prevent type 1 diabetes from developing is interesting, but this research is at a very early stage. We wont know how effective this approach could be in people at risk of type 1 diabetes until research moves into human clinical trials.

What we currently know is that type 1 diabetes is not linked to diet or lifestyle and it cant be prevented. Diabetes UK is funding a great deal of research to find ways to stop the immune attack against the pancreas, in order to prevent type 1 diabetes in the future.

Read more: http://ift.tt/2oq0osa

from High fibre diet ‘could prevent type 1 diabetes’

[awesomeadityalodha-blog]

Dry Fruits in Online

Dry Fruits: Good or Bad?

Information concerning dry fruits are incredibly conflicting.

Some say it's a nutritive, a healthy snack, whereas others claim that it's no better than candy.

What is a Dry Fruit?

Dry fruit is a fruit that has had the majority of the water content removed through drying strategies.

The fruit shrinks throughout this method, by leaving a small, energy-dense dry fruit. Raisins are the foremost common kind, followed by dates, prunes, figs and apricots. Other sorts of dry fruit also are offered, generally in candied type (sugar coated). These includes mangoes, pineapples, cranberries, bananas and apples, etc.

Dry fruits are preserved for for much longer than fresh fruit and may be a handy snack, especially on long journeys wherever refrigeration isn't offered.

Dry fruits and certain health benefits?

Dry fruits are very nutritive. One piece of a dry fruit contains regarding an equivalent quantity of nutrients because the fresh fruit, however condensed in a very a lot of smaller package.

By the weight, dry fruit does contain up to 3.5 times the fiber, vitamins and minerals, when compared with fresh fruits. Therefore, one serving will give an oversized proportion of the daily suggested intake of the many vitamins and minerals, like folacin.

However, there are some exceptions. as an example, the vitamin C content is considerably reduced once the fruit is dried. Dried fruit usually contains plenty deal} of fiber and are a great supply of antioxidants, particularly polyphenols.

Polyphenol antioxidants are related to health advantages like improved blood flow, proper digestive health, minimized oxidative injuries and reduced risk of the many diseases.

Health Effects of Dry Fruits?

Several studies have shown that individuals who eat dry fruits tend to weigh less and ingest additional nutrients, compared to people not consuming dry fruits.

However, these studies were empirical in nature, so that they cannot prove that the dry fruits caused the enhancements. Dry fruits is additionally a decent supply of the many plant compounds, as well as powerful antioxidants.

Few Dry fruits and its Benefits?

Raisins - Raisins are an honest supply of energy, fiber, protein, and carbs. They're high in sugar and calories however have a low glycemic index. Raisins contain zero cholesterol and are wealthy in potassium, vitamin C, calcium, magnesium, phosphorus, and sodium. They contain vitamins and minerals like vitamin B1, niacin, riboflavin, nutrition B-6, iron, and zinc. Raisins have an abounding offer of fiber in them, that helps to soak up the natural fluids present within the body. Infact, raisins can aid digestion, boost iron levels, and keep your bones sturdy.

Prunes - Pitted Prunes are high in calories, as they contain high amounts of cellulose, that may be a soluble fiber. They're a superb supply of vitamin K and a decent supply of potassium, all of that support bone health. Pitted Prunes are a decent supply of antioxidant chemicals like synthetic resin compounds. Phenolic compounds are related to down incidence of heart conditions and cancers by protective beta-lipoprotein (LDL or "bad" cholesterol) from oxidation.

Dates - Dates have a wonderful nutrition profile. Since they're dried, their calorie content is over most contemporary fruit. The calorie content of dates is comparable thereto of alternative dried fruits, like raisins and figs. Most of the calories in dates return from carbs. the rest are from a really bit of protein. Despite their calories, dates contain some vital vitamins and minerals additionally to a major quantity of fiber. Dates are good for women's at the time of their pregnancy.

Cashews - Cashew are one amongst the extraordinarily nutrient crackers. This delicate and sweet nut is filled with energy, fiber, antioxidants, minerals, vitamins and phytochemicals. Cashews are made in minerals like manganese, potassium, iron, copper, zinc, selenium and phosphorus. It additionally contains B complex vitamins like pantothenic acid, thiamine, pyridoxine, vitamin B2 and vitamin Bc.

Almonds - Almonds have associates a particularly high concentration of monounsaturated fats or healthy fats that are related with reduced risk of heart condition. They are made within the antioxidant vitamin E and also the minerals magnesium (which improves the flow of blood, oxygen, and nutrients throughout the body) and potassium (which is a vital solution concerned in nerve transmission and muscle contraction).

Walnuts - Walnuts are high in Protein and are a are a vegan source of Omega-3 Fatty Acids. It contains high amount of Fibre and is high in phosphorus. Walnuts are also comprised of Vitamin B6 are are said to be the "Brain of Dry Fruits". However, they're additionally a valuable vegetarian supply of the essential carboxylic acid polyunsaturated fatty acid. They additionally contain iron, selenium, calcium, zinc, vitamin E and a few B vitamins.

Pistachios - Pistachios are one amongst the foremost nutriment B6-rich foods around. They prevent cell injury and play a key role in reducing the danger of unwellness, like cancer. Pistachios contain additional antioxidants than most nuts and seeds. They even have a better magnitude relation of essential amino acids, that are the building blocks of protein, than the other letter of the alphabet.

Dry Fruits: High in Natural Sugar and Calories?

Fruit tend to contain vital amounts of natural sugars. As a result of the water has been removed from dry fruits, this concentrates all the sugar and calories in an exceedingly abundant smaller package. For this reason, dry fruits are incredibly high in calories and sugar, together with each glucose and fructose.

About 22-51% of this sugar content is fructose. Consuming plenty of fructose might have negative health effects. This includes accumulated risk of weight gain, Type - 2 diabetes and heart diseases.

A small 1-ounce portion of raisins contains 84 calories, almost completely from sugar. As a result, the dry fruits are sweet and energy-dense, it's easy to eat massive amounts at times, which might end in excess sugar and calorie intake.

Avoiding Dry Fruit with Added Sugar: Candied?

To make some dry fruits even additional sweet and appealing, they're coated with value-added sugar or sweetening before being dried. Dry fruits with additional sugar are stated as "candied" fruit.

Added sugar has repeatedly been shown to possess harmful effects on health, increasing the chance of obesity, heart condition and even cancer. To avoid dry fruits that contains additional sugar, it's important to have a look on the ingredients and nutrition data found on the package.

Contamination of Dry Fruits?

Dry Fruits might also Contain Sulfites, and should be Contaminated With Fungi and Toxins. Some producers add preservatives referred to as sulfites to their dry fruits. This makes the dry fruit look a lot of appealing, as a result of it preserves the fruit and prevents discoloration. This is applied primarily to bright colored fruits, like apricots and raisins.

Some people could also be sensitive to sulfites, and may expertise stomach cramps, skin rashes and Asthma attacks once ingesting them. To avoid sulfites, opt for dry fruits that's brown or gray instead of bright colored.

Dry fruit that's improperly stored and handled might also be contaminated with fungi, aflatoxins and different harmful compounds.

At the end of the day?

Same like several alternative foods, dry fruits have each sensible and unhealthy aspects. Dry Fruits will boost your fiber and nutrient intake and provide your body with massive amounts of antioxidants.

However, they're additionally high in sugar and calories, and might cause issues once consumed in excess. For this reason, dry fruits ought to solely be ingested in tiny amounts, ideally together with alternative nutrient foods.

They should not be consumed by the handful, as a result of it's terribly simple to eat too several calories from edible fruit. Also, they're a high-carb food, creating them unsuitable on a low-carb diet.

At the end of the day, dry fruits is way much from excellent, however it's actually a far healthier and a lot of a nutritious snack than chips or different processed junk foods.

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5 Ultimate Tips to Consider When Buying Chia Seeds

Looking for superfoods or healthy seeds or have recently turned vegan? Chia seeds would surely be on your shopping list.

Small in size, big on nutrition: Chia Seeds

This superfood is available in practically every large store. They are black in colour and have a modest, nutty flavour.

While still raw, they can be sprinkled on cereal, yoghurt, oatmeal, or smoothies. They can be cooked and added to baked goods like bread and muffins. They can also be used in vegan baking in place of eggs. These teeny-tiny seeds are chock-full of health benefits that are well worth mentioning about.

1.   Great source of fiber

One ounce of chia seeds has 10 gm of fiber, which is about half of the daily fibre recommendation for women over 50.

2.           Good for weight loss

Fiber-rich foods keep people feeling fuller for longer and are typically lower in calories. Weight loss has been proven to be promoted by increased fibre consumption and a high fibre diet.

Chia seeds include roughly 5 gm of fibre per tablespoon, and their high quantities of omega-3 fatty acids and alpha-linoleic acid may help with weight loss. When combined with water, the seed can also be consumed as a gel. As a result, it digests more slowly in the body, potentially staving off hunger for a longer time.

3.           Aids in Digestion

By absorbing water in the colon and making bowel movements easier to pass, high-fiber diets have been demonstrated to reduce the occurrence of diverticulitis flare-ups.

Colon pressure and inflammation can be reduced by eating healthy, fiber-rich foods like chia seeds.

4.           Digestive Detox

Constipation can be prevented by eating a fiber-rich diet, which promotes regularity and a healthy digestive tract. Which is why chia seeds are recommended for people with digestive health issues.

5.           Great For Diabetics

According to one source, chia seeds may be able to convert glucose into a slow-release carbohydrate. This could be beneficial to people who have type 2 diabetes. However, more research is still going on in this area.

Adding chia seeds to your diet is a simple way to start your fitness journey.

If you've ever purchased chia seeds, you know they're not the cheapest on the nut and seed market. When you consider how much nutritious value chia seeds provide (fibre, omega-3s, vitamins B1 and B3, and an astounding array of minerals), they appear to be a genuine steal.

Things to consider while looking for the best Chia Seeds:

Are you ready to go chia seed shopping? Here are some pointers on where to buy chia seeds and what to look for to get the most out of your chia seed purchase.

Tip 1: Purchase whole seeds (instead of ground chia) Although both whole and ground chia seeds are available, it is better to buy whole seeds for nutritional reasons. Whole seeds protect omega-3 fats and vitamins better, resulting in a longer product shelf life.

Tip #2: Buy chemical-free chia seeds

Look for organic or chemical-free chia seeds sold by reliable firms with excellent food safety and quality regulations. An organic pack of chia seeds with a certification mark on the packaging (Jaivik Bharat, India Organic, USDA Organic, etc.) is a good option.

Tip #3: Buy in bulk to save money.

Buying chia seeds in bulk will save you a lot of money, but don't purchase too much: these powerful seeds can lose a lot of their nutritious content if stored for a long time, so buy enough for you and your family to eat before the sell-by date. If you want to save money by purchasing in bulk but don't have a large family to feed, ask your friends or coworkers if they'd be happy to share a bulk purchase.

Tip #4: Packaging There are some brands taht sell chia seeds with a top lid. It is easier to store and carry in your bag if the chia seeds are packed in a jar with a lid on top. Another option of a convenient packaging is to choose a product with a zip-lock. In a zip-lock pack, you do not have to worry much for storage and pour as much seeds as you require and seal it again. Make sure that the zip-lock is properly functional to avoid the moisture to reach the seeds.

Tip #5: Nutritional Value Find the brand that contains high amount of omega-3 fatty acids and fiber. According to the USDA, National Nutrient Database, a 28 g (1 ounce) or 2 1/2 tbsp serving of chia seeds contains 11.2 g of fiber, 5.6 g of protein and 0 g sugar. Chia seeds also contain 18 % RDA of calcium, and trace minerals like zinc, iron, magnesium & phosphorous. Chia seeds contain 6.72 g of polyunsaturated fatty acids (PUFAs) per serving. This includes Omega-3 and Omega-6 which is good for a heart healthy diet. Look for these key nutrients in the label to find the best brand for yourself.

Takeaways?

Chia seeds are high in nutrients, omega-3 fatty acids, antioxidants, and fibre, and they're also simple to cook. They're frequently added to oatmeal or smoothies. If you don't already consume chia seeds, you should definitely consider making them a part of your daily diet to ensure you aren’t missing out on these amazing benefits. However, looking for the best chia seeds brand that contains the Recommended Daily Allowance amounts and all the necessary criteria could be a difficult task. One must devote a significant amount of effort to researching and evaluating so many chia seeds brands available in the market.

To make your purchase easier, Choicemonk allows you to choose the best brand based on your needs, goals, age, and gender. By comparing numerous Chia seeds products on 9 key parameters, we give you with the best personalized suggestions to choose from.

Check for best chia seeds brand for yourself now Choicemonk

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Healthy Shortcuts - The Basic Method

http://marathonketo.org Low carb Diet

Besides their nutrient and also antioxidant contents, there are several health cases created private natural herbs. The plainer the thing, the fewer calories, fat, salt, as well as various other ingredients there are. A meta-analysis of 150 research records, just recently released in the journal Health Psychology Review, concluded that similarly focused messages are what matters when aiding individuals organize a health treatment, like slimming down or quitting cigarette smoking. Now, that's not your Grandma's journal access! Now, why do you assume these people join a health club and why do others do not ever before take into consideration joining a health club? Even a little fault in its working could result in deadly consequences and also that is why individuals are recommended to consume healthy foods, maintain their cholesterol degrees and also enjoy physical exercise so regarding guarantee their heart's great health and also correct performance. Yet, eat a healthy morning meal improved in fibre consisting of oatmeal, strawberries as well as citrus fruits i.e. apples and you can successfully decrease your negative cholesterol degrees and maintain them in check.

A healthy, balanced diet is the only way to obtain all the vitamins that might decrease cholesterol. Kristian Morey, an outpatient dietitian at Mercy Medical Center in Baltimore, Maryland, suggests making use of completely dry beans rather than tinned since they are more affordable as well as lower in sodium. When utilizing brand-new vegetables in your juice, add individually. This is regrettable, since using the best mix of these preference enhancers generates scrumptious, low-calorie dishes that will certainly make it easier to stick with your new weight-loss-friendly consuming behaviors. Acne occurs when the typical oils that the skin generates will certainly get clogged inside the pores in the skin. It permits you to totally get the preference you desire minus the expense and wait. To learn if the resort enables pets, please contact the hotel directly. The second day enables the soup, vegetables as well as one baked potato. In enhancement to the food regimen, some detox diets will certainly advise that you require time each day to carry out a total body cleaning. Click to the following page to figure out the particular detox diet foods. Take the stress of dish planning as well as stick to your plan.

Encourage your youngster to be involved in the planning of healthy dishes. The University of Surrey researchers are intending a bigger, more extensive research to see just how minor alterations in our mealtimes might assist us lead healthier lives. Two self-dependent danger factors which might have a Video Marketing Goldmine significant impact for heart health problems plus heart diseases usually are high body stress plus high body cholesterol. The French likewise have a really healthy way of life that helps them avoid putting on weight once again. It treats diabetic issues. Apple cider vinegar might aid regulate blood glucose levels, which helps to ward off diabetic issues complications, such as nerve damage as well as loss of sight. Dr. Kalantar-Zadeh and colleagues also argue that the risk variables for the general population may not apply to the overweight population. They might additionally ask about the activities that you like along with that are ideal for any type of clinical problems you may have. New research searchings for recommend that several herbs are likewise abundant sources of antioxidants that may potentially prevent the growth of cancer cells and safeguard fragile arteries from oxidizing damage that begins the buildup of plaque. Other great sources are apples, eggplant and cherries.

Some are remarkably great sources of nutrients. Approximately 1 in 3 Americans today are thought about overweight, a huge change from simply a couple of decades earlier. After years of informing Americans that eggs were negative if you were watching your cholesterol, the Dietary Guidelines produced by the U.S. Though there are numerous detoxification diets around, the most fundamental one includes three days of not eating on water and afterwards 10 days of a monotrophic diet. Picco, Michael. "Detox diets." Mayo Clinic. Detox diets include foods that do not have a complete variety of crucial vitamins and minerals. The e-book and also incentives have valuable info on how to eat and exercise to ensure that you remain in good condition and do not get even more weight than you have to. On the other hand, smoking-reduction efforts are much more effective with action steps. Now that you know what a standard detoxification diet strategy includes, you might be curious to discover specifically what kinds of foods are allowed. Since extremely processed foods are removed in the detox diet, you'll desire to choose whole foods like nuts and grains. For even more diet-related information, take a look at the links on the complying with page. There are lots upon lots of flavors as well as natural herbs, from prevalent black pepper to even more unique turmeric extract and also cardamom.

A meta-analysis of 150 study records, lately published in the journal Health Psychology Review, concluded that likewise focused messages are what matters when assisting people present a health treatment, like shedding weight or quitting smoking. If you liked this post and you would certainly like to obtain even more info pertaining to healthy diet books (visit the up coming webpage) kindly visit our own webpage. Even a little slip-up in its working might lead to deadly repercussions as well as that is why people are recommended to eat healthy foods, keep their cholesterol degrees as well as delight in physical exercise so as to guarantee their heart's great health as well as correct functioning. A healthy, balanced diet is the only method to obtain all the vitamins that might reduce cholesterol. After years of telling Americans that eggs were negative if you were viewing your cholesterol, the Dietary Guidelines put out by the U.S. Though there are a number of detoxification diets out there, the many fundamental one entails three days of fasting on water as well as after that 10 days of a monotrophic diet. Since excessively processed foods are removed in the detox diet, you'll want to seek out whole foods like nuts and grains.

[clearcals]

Types of Diabetes | Clearcals

Type 1 Diabetes occurs where there is little to no production of insulin. About 10% of the diabetic population has type 1 diabetes.

Type 2 Diabetes where there is a decreased production of insulin. It is the most common form of diabetes and occurs in about 90% of the population.

Gestational Diabetes occurs during the 23 to 28th week of pregnancy. It is marked by hyperglycemia or increased blood sugar levels which usually disappears away once the baby is delivered. Such females and their offspring develop type 2 diabetes at a later stage in life1.

Improper lifestyle with lack of awareness about diabetes and its complications, delayed diagnosis, increasing urbanization, risk factors such as sedentary lifestyle and improper diet, account for the escalating rates of type 2 diabetes worldwide.

Global numbers of diabetes prevalence have continuously risen from 151 million in 2000, when the IDF Diabetes Atlas first was launched, to 285 million in 2009 and 382 million in 2013. In the year 2017, the number of people with diabetes was 424.9 million which is estimated to increase to 628.6 million by the year 2045. In this context, 50% of individuals with diabetes are undiagnosed, especially in developing countries2.

Type 2 diabetes is preventable through early diagnosis and lifestyle interventions. Insulin resistance and prediabetes are recognized as preconditions that could be managed through medical nutrition therapy early in the life cycle of an individual to prevent the onset of type 2 diabetes.

For early screening of diabetes or prediabetes, the Madras Diabetes Foundation has developed an Indian Diabetes Risk Score tool(IDRS) for identifying undiagnosed subjects with diabetes in India. This tool is useful in making screening programs more cost-effective and can also be used in several national programs not only for the prevention of diabetes but also in cardiometabolic diseases such as stroke. The IDRS tool is also applicable in identifying the prevalence of diabetes-related complications such as coronary artery disease, peripheral vascular disease, and neuropathy among type 2 diabetes individuals.

The tool uses four parameters: age, abdominal obesity, family history of diabetes, and physical activity to diagnose type 2 diabetes mellitus and also to distinguish diabetics from nondiabetics.

Based on a questionnaire a maximum score of 100 is allowed for the above-mentioned categories. The results of the tool are as follows.

Individuals with an IDRS of less than 30 are categorized as low risk whereas a score of 30-50 is considered a medium risk and a score of more than 60 is at high risk for developing diabetes.

Similarly, individuals with a waist circumference greater than 90 cm, a sedentary lifestyle, and a family history of diabetes are at high risk of diabetes.

Besides this, if the IDRS score is limited to 50 and above for persons with blood sugar testing then diabetes and prediabetes could be identified in more than 90% of Indian..

For one, a healthy diabetic diet indian should include more fibre-rich foods, proteins and good quality carbs.

[healthexplorer]

7 RISK FACTORS FOR YOU TO HAVE TYPE 2 DIABETES

Content:

Diabetes risk factors that may change

# 1. The leading causes of diabetes: Lifestyle

# 2. Pregnancy diabetes and prediabetes

Irrevocable risk factors for diabetes

# 1. Family History

# 2. Age

# 3. Nation

# 4. Polycystic ovary syndrome (PCOS)

# 5. Causes of diabetes: Insulin resistance

Conclusion

The leading causes of diabetes to Lifestyle

There are several risk factors as well as causes of diabetes that you may not have known before. It is not just about eating sugar alone.

Diabetes factors are also divided into two, namely, risk factors that can be changed and risk factors that cannot be changed.

Diabetes risk factors that may change

Several risk factors cause diabetes that can change.

These risk factors can change and prevent you from getting diabetes. Among the factors that could be changed are:

# 1. The leading causes of diabetes: Lifestyle

Most of those found to have type 2 diabetes are overweight.

Excessive carbohydrates and lack of fibre sources are among the leading causes of being overweight and diabetic.

The higher your weight level, the higher your risk of developing insulin resistance as fat interferes with your body's ability to use insulin more effectively.

A healthier and more controlled diet is needed to avoid such risk factors.

You are encouraged to take complex carbohydrates, sources such as brown rice; a source of fibre from vegetables and fruits, and a source of lean protein.

Also, you need to consume healthy fats such as avocados, legumes, and grains to reduce your risk of getting type 2 diabetes.

Also, an inactive lifestyle is one of the main causes that put you at risk for type 2 diabetes.

An inactive lifestyle involves a passive and less mobile lifestyle.

For example, it only works by sitting for hours or just taking the type of transportation that makes you less mobile.

Such a lifestyle only really makes you more likely to be obese.

Muscle cells have more receptors than fat cells. Therefore, an individual can reduce insulin resistance by exercising as well as sports.

Also, staying active may help to lower blood sugar levels by making insulin use more effective.

# 2. Pregnancy diabetes and prediabetes

Pregnancy diabetes is a condition in which your blood sugar rises only during pregnancy, not because you have ever had diabetes. However, it is also one of the risk factors for type 2 diabetes.

When you are pregnant, placental hormones will cause your blood sugar levels to rise.

If your insulin production can't keep up with your blood sugar levels, then you have the potential to get type 2 diabetes after pregnancy.

However, blood sugar readings generally return to normal soon after birth, but there is a risk of developing type 2 diabetes if not checked and controlled.

Prediabetes is also one of the factors in diabetes or type 2 diabetes.

Prediabetes is a condition in which your blood sugar levels are higher than the normal reading.

However, it is not high enough to be diagnosed as diabetes or type 2 diabetes.

You may have had prediabetes for several years without any symptoms, so most of us are not aware that we have prediabetes.

A change in lifestyle such as a healthier, more controlled diet, can help you to 'reverse' the return of the prediabetes you are experiencing.

Irrevocable risk factors for diabetes

Also, some risk factors cannot be changed compared to previous risk factors. Unchangeable risk factors include:

# 1.  Family History

Is diabetes a hereditary disease?

Based on many previous studies, type 2 diabetes is among the diseases that can occur due to family genetic factors.

If one of your family members has ever had diabetes, then your risk of developing the same disease is quite high.

Studies have linked some genetic mutations to a higher risk of developing diabetes.

Not everyone with this mutation will have diabetes. However, many people with diabetes have one or more of these genetic mutations.

So, to answer the question of which diabetes is an inherited disease, it is simply diabetes that is caused by the genetics or historical heritage of the poor in your family's lineage.

# 2. Age

Age also plays a role as one of the causes of diabetes. The older you get, the higher your risk of developing diabetes.

The elderly are the group most at risk for type 2 diabetes. Therefore, it is also called adult-onset diabetes. (adult start ).

Type 2 diabetes is very common among the elderly but is now also common among young people such as children and adolescents caused by an unhealthy lifestyle.

# 3. Nation

The nutritional aspect is simply a factor in diabetes, but it can also be caused by strain. Ethnicity or race may also affect your risk of diabetes.

Those of African American, Hispanic, Native American descent, some from the Pacific Islands and Asian Americans are at high risk of developing type 2 diabetes.

Asians, on the other hand, have a higher risk of having type 2 diabetes than Americans.

# 4. Polycystic ovary syndrome (PCOS)

Polycystic ovary syndrome, or PCOS, is a disease that causes infertility in women. Women with PCOS often have insulin resistance.

This means that their bodies can produce insulin but cannot be used effectively.

When this happens, it increases a woman's risk of developing type 2 diabetes.

Also, women with PCOS have high levels of the hormone androgen, which causes eggs not to be produced and menstruation to be irregular.

# 5. Causes of diabetes: Insulin resistance

Several things can cause insulin resistance, namely genetics, ageing factors, and the Wageningen race. However, other things make it easier to happen.

These include being overweight, having too much belly fat, not exercising enough, engaging in smoking activities, and not getting enough sleep.

When insulin resistance occurs, your body will no longer be able to produce enough insulin.

Conclusion

These 7 items are among the most common risk factors for diabetes.

[organic-planters]

Fenugreek Benefits For Controlling Blood Sugar Levels.

Fenugreek, Methi in Hindi, Uluva in Malayalam, has been used, both for cooking and as a medical supplement in India, Africa, South East Asia and China. An aromatic plant with small round leaves which produces long pods with very distinctive smelling and bitter tasting seeds.

Used in Indian Ayurvedic and traditional Chinese medicine, it is effective in the treatment of diabetes; reduces flatulence or gas; increases breast milk production and as an antiinflammatory agent.

Diabetes treatment and Fenugreek:

Diabetes is where the glucose levels in the human blood are more than normal or safe. There are two types of diabetes: Type 1, where there is insufficient insulin and Type 2, where the human body does not use the insulin properly. Insulin allows the body to use the glucose in the food we consume.

High in soluble fibre, by slowing down digestion and carbohydrate absorption, Fenugreek delays the rate at which the intestine absorbs the sugar.  

Fenugreek’s antidiabetic properties have been found to be due to the presence of biologically active substances like; Diosgenin, Saponin, 4-hydroxyisoleucine, Galactomannan and Trigonelline.

Diosgenin - it regulates the pathways of glucose metabolism; prevents apoptosis, or cell death and prevents inflammation and oxidative stress.

Saponin - it reduces glucose absorption, by controlling the enzymes that break down glucose molecules. Fenugreek contains 50% saponin. It is highly effective in Type 1 and 2 diabetes.

4-hydroxyisoleucine - present only in plants, it effectively decreases insulin resistance and stimulates insulin creation. 

Galactomannan - it substantially controls the absorption of glucose in the intestines, delays the absorption of LDL cholesterol. By lowering the urea and creatinine in blood it reduces diabetes induced kidney injuries.

Trigonelline - it decreases blood lipid and glucose levels, increases insulin sensitivity and regulates enzyme antioxidant activity.

A note of caution here, fenugreek could be too effective and lead to dangerously low blood sugar levels, especially in a person already on anti-diabetic medication. It is highly advisable to consult with a doctor before making Fenugreek part of the diet.

The best organically sourced Fenugreek can be found at The Organic Planters, Kochi, Kerala. Home delivery is available to Infopark, Edachira, Chittethukara, Vazhakkala,, Thrikkakara, CSEZ, Thuthiyoor, Echamukku and Kakkanad. New online customers get a 10% discount and cash on delivery option is also available