#veg diet plan for diabetic patient

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Vegan Diet for Diabetes Management: 5 Superfoods to Add to Your List

We all know how following a proper vegetarian diet is the key to keeping your blood sugar stable. Fluctuating blood sugar can give rise to various unwanted health problems. So, if you’re diabetic, you must supplement your regular meals with plant-based food. Instead of meat, you should focus more on the consumption of fiber-rich veggies and fruits. Keep reading to discover which are the 5 low-carb superfoods you need to include in your vegan diet. Connect with a reliable diabetes ayurvedic cure online retail shop to find out what type of vegetarian diet for diabetes you should go for.

Spinach

Leafy greens that are rich in healthy fibers not only fill your tummy but also assist in restricting changes in your blood sugar levels. Did you know that the glycemic index of spinach is 15? Also, the low-calorie content in spinach makes it a suitable option to manage your weight, which is essential for diabetes management.

Sweet potato

Being full of carbohydrates, potatoes are a no-no for diabetic patients. But you can always opt for pink sweet potatoes or shakarkandi that are packed with good carbs that do not metabolise quickly and maintain steady sugar levels. Having glycemic index that’s less than 55, sweet potatoes are a tasty and healthy food to include in your meals in moderate proportion.

Bitter gourd

Not that fond of the bitter taste of this vegetable? Well, keeping that aside, there’s no doubt that bitter gourd is a must-have vegetable in a good diabetes diet. The anti-diabetic properties as well as insulin-resembling compounds present in karela make it the healthiest superfood for improving your system’s insulin activity.

Orange

As per the American Diabetes Association, citrus fruits have been found to be exceptionally effective in managing blood sugar levels. Oranges have large amounts of fibers too. These fibers inside this delicious fruit don’t breakdown quickly and stay in your body for a long period, incorporating eventual release of sugar. Have whole orange instead of orange juice as the former is richer in fiber content.

Chia seeds

Full of antioxidants and packed with anti-inflammatory properties, these super seeds contain loads of fiber, iron, zinc, calcium and magnesium. Chia seeds are a fantastic choice for diabetics to regulate blood sugar and prevent diabetes-related illnesses. You can soak them in water or sprinkle them over your cereals, salads or smoothies to enjoy a wholesome plant-based diet.

Visit a high-starred ayurvedic cure for diabetes e-store to find out about a standard healthy vegan diet for diabetes so that you can follow it judiciously.

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Diet Chart for Diabetes

Introduction Diabetes is a condition in which the sugar levels in the blood rises above the normal level. Sugar levels get increased in the blood due to decreased insulin production and unhealthy lifestyle habits. Increased level of sugar can damage the heart, eyes, liver, and other organs of the body. Ayurveda deemed Diabetes as Madhumeha which states “Sweet (honey like) urine”. Increased blood sugar levels cause excess secretion of sugar in the urine as well. The signs and symptoms of diabetes include excess thirst, increased frequency to pass urine, digestion problems, inflammatory lesions, wasting of muscles, diarrhea, fever and necrosis.

Causes of Diabetes Diabetes is a Kapha disorder developed due to imbalance of Kapha dosha. The imbalance can occur due to an unhealthy diet and lifestyle habits such as excess or lack of sleep, lack of physical activity, consumption of sweetened food items, unrestricted intake of yogurt, etc. Imbalanced Kapha Dosha decreases the digestive fire (Agni) which further slows down the body metabolism. This phenomenon increases the blood glucose levels in the body.

Diet Chart for Diabetes Consumption of a balanced nutritious diet is essential to tackle diabetes by normalizing the blood sugar levels. In this segment, we have shared a generalized diet plan which if followed by diabetic patients might avoid a rise in the blood glucose levels.

Early morning- A glass or two of water + 1 teaspoon Fenugreek seeds/ Amla powder OR 1 glass Copper pot water + 5 Mint leaves + 1 or 2 Tulsi leaves

Breakfast– Veg Oats/ Veg Idli/ Veg Vermicelli/ Veg Upma/ Veg Khichdi/ Besan pancake/ Missi Roti/ Chapatti with Vegetable or Dal/ Egg whites

Mid-morning– Sprouts/ Coconut water/ Salad/

Lunch– Chapatti with Vegetable + Dal + Salad/ Fish/ Chicken (Occasionally) (Add 1 tsp Fenugreek seed powder 30 minutes before lunch)

Evening– Roasted Chana/ Herbal tea/ Homemade soup

Dinner– Chapatti with Vegetable + Dal + Salad/ Nutri Nuggets

*Completely stop the usage of Sugar in your diet

Foods To Consume in Diabetes Cereals: Oats, Whole grains, Whole Wheat Flour ratio: Wheat flour (1 kg) + Chana flour (250gm) Fruits: Apricot, Peach, Loquat, Pear, Plum, Blackberry (Jamun), Melon, Papaya, Guava, Apple, Pomegranate, Orange and Amla Vegetables: Curry leaf, Mint, Turnip, Coriander, Green pepper, Green chili, Ginger, Beetroot, Cucumber, Broccoli, Fenugreek leaves, Green beans, Peas, Pumpkin, Radish, Round gourd, Ridge gourd, Bottle gourd, Capsicum, Mushroom, Spinach, Beans, Cabbage, Cauliflower and Okra (Bhindi) Pulses: All split lentils and legumes Frozen pulses only Dairy products: Tofu Whole milk and Cream, Butter, Full fat Yogurt, Cheese and condensed milk Spices: Cinnamon, Fennel, Pepper, Ginger, Turmeric, Coriander and Cumin Drinks: Amla juice, Herbal tea, Bottle gourd juice, Bitter gourd juice, Coconut water, Neem juice and Giloy juice Flesh foods: Chicken soup, Roasted or Grilled fish and Egg whites Dry fruits and seeds: Sesame seeds, Flax seeds, Chia seeds, Pumpkin seeds, soaked walnuts and almonds Oils: Olive oil, Canola oil, Soybean oil, Cow ghee (Only in small amounts) Note: 500 ml of cooking oil to be used per month Other foods: Homemade products only All bakery items, artificial sweeteners, sweets, jams, fruit jellies, sauces, coconut bar, chocolate, cream soups, ice-cream, mayonnaise, pickles and fried foods Foods To Avoid in Diabetes Rice, Refined sugar, Whole refined flour and its products Sapodilla, Dates, Grapes, Litchi, mango, banana Potato, Taro root, Sweet potato, Eggplant,Yam, Jackfruit, Frozen and Canned vegetables, Frozen pulses only Whole milk and Cream, Butter, Full fat Yogurt, Cheese and condensed milk Red chilies Carbonated beverages, Cream based liqueurs, Alcohol, Whole milk drinks, Sugarcane juice, Canned and Packaged soup Egg yolk, Rabbit, Turkey, Ham, Lamb, Pork, Lean beef, Crab, Lobster, Prawns, Red meat, Goose, Duck, Mutton and organ parts like Chest, Liver and Kidney Peanuts, Raisins, Cashew and Pistachio Hydrogenated oil, Cream, Butter and Trans-fat All bakery items, artificial sweeteners, sweets, jams, fruit jellies, sauces, coconut bar, chocolate, cream soups, ice-cream, mayonnaise, pickles and fried foods Doctor Tips Go for a walk for at least 30-45 minutes. Eat more salad to complete the intake of fiber. Don’t skip meals, especially breakfast. Consume seasonal fruits and vegetables. Keep yourself hydrated by drinking 8-10 glasses of water daily. Use herbal tea prepared with Cumin, Coriander and Fennel. Eat 5 soaked almonds and 1 soaked walnut daily. Reduce stress levels by doing meditation daily. Find a Diet Consultation Online: Get Personalized diet chart for diabetes

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Life Choice Keto Reviews - Ketosis Support Pills To Burn Fat! Price & Buy

Keto isn’t the only way to lose weight or change your life, obviously. Dietitians say it is not essential to cut back on as many foods, since a moderate low-carb diet may still hold benefits for diabetes or weight loss. A Life Choice Keto ketogenic diet may help endurance athletes -- runners and cyclists, for example -- when they train.

But to lessen the effects of any discomfort, simply consider slowly transitioning onto a Life Choice Keto ketogenic diet rather than rushing to change your eating habits. By slowly lowering your carbohydrate intake, while gradually increasing your intake of dietary fat over time, you can transition with less of a negative impact and potentially prevent the keto flu. On a ketogenic diet, the goal is to restrict carbohydrate intake so that the body must break down fat for energy. When this occurs, fat is broken down in the liver, thereby producing ketones, which are by-products of your metabolism.

The diet may also cause low blood pressure, constipation, kidney stones, and eating disorders. At Metagenics, we offer a number of resources to help support the Life Choice Keto ketogenic journey along with several convenient ketogenic supplementation options to help bring convenience and variety to ketogenic living.

To understand the cause of keto breath, it’s important to understand how metabolism works. Your body gets energy from a variety of food sources, including carbohydrates, fat, and protein.

Ketones are produced in the body once you have reached a state of ketosis and can be measured in the blood and urine to ensure that you stay in ketosis during the keto diet. The Life Choice Keto diet is now standard care for both children and adults with epilepsy, as it has been shown to help diminish the frequency of seizures. It's also being used for many other neurological disorders, includingParkinson's disease, multiple sclerosis , amyotrophic lateral sclerosis (Lou Gehrig's Disease ), dementia, migraines and certain brain cancers. One recent study showed that the keto diet can reduce fatigue and depression in people with MS, for example, and the resulting weight loss itself is a health boon for any patients who are overweight.

Even after you have finished with doing keto, there is no point going back to your previous – presumably unhealthy – diet. Try keeping at least some of the healthy aspects of your Life Choice Keto Reviews, like the increased fruit/veg/nut intake, post-keto, too. The tricky part is, for an average person, carbs tend to form the majority of their energy intake and switching from a high-carb diet to a high-fat diet will require some willpower. The low-carb, high-fat plan promises quick weight loss, but health experts worry about these side effects and complications.

Studies found out that ketogenic diet improved insulin sensitivity by 75 percent and another study showed 7 out of the 21 participants with type 2 diabetes were able to stop using all diabetes medications. Ketosis helps the body become incredibly efficient at burning fat for energy, by burning fats into ketones in the liver, which can supply for the brain. It is known to have caused massive reductions in blood sugar and insulin levels. The initial fat flood in your system causes bile duct “shock syndrome”, hence the early-onset diarrhoea.

Cream cheese is a versatile ingredient that many could not imagine living without. It can be made sweet or savory and adds a creamy texture to recipes.

Unless you are an athlete, you probably don’t do much intense exercise. Instead, many of us spend our time sitting at a desk, in front of a computer. In this case, your body doesn’t need as many carbs and could function on a low carb diet such as the Keto Diet. The keto diet has become increasingly popular as celebrities, including Gwyneth Paltrow, Lebron James, and Kim Kardashian, have touted it as a weight-loss regimen. If one fuel source is used up, the backup fuel source will kick in.

These are just some of the basic benefits of the Life Choice Keto diet pills. The ketogenic diet is a hugely popular method for weight loss, but it can have effects on other areas of a person's fitness and overall health. YouTube's Doctor Mike, aka Mikhail Varshavski, tried keto for 30 days, and offered his insights after a month of getting 75 percent of his calories from fat, 20 percent from protein, and only 5 percent from carbs. All Ketogenic Diets are high in fat, adequate in protein and low in carbohydrates.

Not all health experts would recommend the diet, though, as it can lead to kidney stones, increased intake of “bad” fats, nutrient deficiencies, decreased bone density, and stomach problems, various research suggests. The ketogenic diet, often called the Life Choice Keto, is one that is very high in fat, very low in carbohydrates, and low to moderate in protein. It typically supplies 75 to 90 percent of calories from fat, versus a more usual intake of 20 to 35 percent. It is intended to force the body to burn fat for energy rather than glucose—a state known as ketosis. Keto or the Ketogenic diet is very popular for weight loss, especially among celebrities and social media influencers.

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Diet Chart for Chronic Kidney Disease

Chronic kidney disease or Mutravikara upadrava/ prameha upadrava is a condition of abnormal functioning of the kidneys. Usually, kidneys filter wastes and excess waste material from the body which further get excreted via urine. But in the condition of chronic kidney disease, the kidney becomes incapable of filtering the waste and excess fluid from the body and accumulation of fluid begins in the body parts. The signs and symptoms of Chronic kidney disease develop over time and include nausea, vomiting, loss of appetite, disturbed sleep, swelling in ankles and feet, accumulation of fluid in the body, hypertension, shortness of breath, pain in chest and decreased mental sharpness.

Causes

In Ayurveda, Chronic kidney disease or Mutravikara upadrava/ prameha upadrava is developed due to vitiation of Vata Dosha. Diabetes and High blood pressure are also the most common causes of chronic kidney disease.

Diet for Chronic Kidney Disease

To treat chronic kidney disease effectively, Ayurveda recommends a combination of healthy diet (Ahaar) with the use of medicines. In this segment, you will get to know about the diet plan which should be followed by the patient of chronic kidney disease and the foods which are good and bad for your health while suffering from Chronic kidney disease.

Early morning – Herbal tea (Prepared from Cumin, Coriander and Fennel)

Breakfast – Veg Sewian (Vermicelli)/ Veg Upma (Semolina)/ Veg Dalia (Porridge)/ Veg Poha (Rice flakes)/ Stuffed Chapatti/ Chapatti with Vegetable/ 2 eggs whites

Mid-morning – One steamed apple

Lunch – Boiled rice/ Sago halwa/ Veg khichdi/ Veg Dalia/ Chapatti with Vegetable or Dal

Evening – Herbal tea/ homemade soup

Dinner – Veg Khichdi/ Boiled rice/ Plain Chapatti with Vegetable or Dal

FOODS TO CONSUME

FOODS TO AVOID

 Cereals: Vermicelli, Semolina, White rice, Whole grains

 Fruits: Pear, Guava, Papaya, Apple

 Vegetables: Broccoli, Lettuce, Ginger, Radish, Onion, Winter squash, Cauliflower, Boiled potatoes, Ridge gourd, Bitter gourd, Bottle gourd, Peas, Turnip, Cabbage, Okra, Carrot, Peppermint leaves

 Pulses: Green gram, Split chickpeas, Split pigeon peas, Orange lentils and Yellow lentils

 Dairy Products: Low-fat milk (occasionally)

 Oils: Rice bran oil, Mustard oil, Olive oil and Cow ghee

 Spices: Rock salt, Carmon, Cumin, Black pepper, Cardamom, Turmeric, Coriander, Fennel, Oregano and Cinnamon

 Drinks: Herbal tea, Green tea, Homemade vegetable soup

 Flesh foods: Eggs (white portion only)

 Dry fruits and seeds: Soaked almonds, Soaked dates

 Other foods: Homemade only

 Sweeteners: Honey and Jaggery

Doctor Tips

Go for a walk for at least 30 minutes.

Avoid skipping meals, especially breakfast.

Do regular exercise for at least 45 minutes daily.

Take 5 soaked almonds daily.

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TIPS FOR SUCCESS OF WEIGHT LOSS POST-BARIATRIC SURGERY

Weight loss surgery post-Bariatric surgery is a journey, not a destination. It is important to remember that it is not a quick-fix solution for all the problems in your life. Weight loss surgery is a tool, but one needs to be disciplined to achieve and maintain your long-term health goals. Making healthy choices and maintaining a healthy lifestyle are critical to maintaining long-term weight loss. Here are tips recommended for people who are in the maintenance phase post-Bariatric surgery.

Practice mindful eating

Eat slowly and chew food thoroughly.

Avoid problem foods such as tough, fibrous, or overcooked meats, skin, and seeds of fruits and vegetables, nuts, and popcorn.

Never overeat. Stop eating when you begin to feel full. Overeating may cause stomach pouch dilation in the long run and may lead to weight regain.

Drink adequate (6–8 glasses) of water daily to avoid dehydration.

When going out, never be stranded without food. Always carry healthy snacks in your bag.

When eating out, use a small plate or bowl, especially at a buffet.

Maintain a food diary to find ways to change your eating habits.

Eat small & frequent meals

Skipping meals does not help with weight loss. In fact, it slows down the basal metabolic rate in the long run.

Eat frequent small meals which include three main meals with 2–3 mini-meals in a day.

Opt for healthy snacks like sprouts, fruits, etc. in between meals. Eat only if hungry.

Eat a protein-rich diet

Post-bariatric surgery protein is the most important nutrient. It helps the body in healing, supports rapid weight loss, is better for glycemic control, and helps in building lean body mass

Try to eat it first in every meal. Take a minimum of 60–80 grams of protein in a day.

You can add recommended protein supplements to meet your daily protein needs.

Avoid consuming empty calories

Foods like canned juices, sweetened drinks or biscuits, etc., that are high in calories but low in other nutrients are referred to as empty calories. They contain energy but little in the way of essential nutrients.

Eating high amounts of foods that are high in empty calories will cause nutrient deficiency and also interfere with your weight loss process.

Avoid Sugar and food with sugar content

Avoid taking castor sugar, honey, jaggery, jams, canned juices, and squashes or sugary beverages to avoid dumping syndrome post-bariatric surgery.

You can add fresh fruits in curd, milk, and porridge instead of sugar.

When shopping for groceries, always read labels for sugar content.

Metabolic surgery/ diabetes surgery helps resolve Type Diabetes. Taking sugar may interfere with long-term response and results.

Drinking liquids

Don’t drink liquids when eating solid food. It may force foods through the stomach pouch too quickly and may cause dumping syndrome in gastric bypass patients.

Take liquids minimum of 30 minutes before and after meals.

Don’t use a straw to drink liquids as then more air is taken in and satiety occurs faster. It may also cause discomfort in the stomach.

Avoid drinking aerated drinks as they Increase thirst& hunger, cause loss of fluids (due to their diuretic effects), and can increase the risk of kidney stones.

Opt for healthy options such as coconut water, lemon water, lassi, butter milk, veg soups, and veg juices to fulfill the daily liquid requirements.

Avoid alcohol intake

Take recommended nutritional supplements

After bariatric surgery, one needs to be very vigilant with their daily supplements.

Bariatric patients are required to take Multivitamins and doses of Vitamin D, Calcium, Iron, and Vitamin B12.

This is a lifetime commitment.

Life Style changes post-bariatric surgery

Meal planning is important. Eat Healthily.

Exercise. Workout with a combination of cardio & strength training.

Don’t avoid your follow-up visits. Regular follow-up will keep you motivated and also help timely diagnosis and treatment for nutritional deficiency, surgical complications, or any health issue.

Don’t give up, stick to your goals and stay happy!!

FEEL FREE TO CONTACT US FOR OTHER WEIGHT LOSS Surgery INFORMATION with the best Bariatric Surgeon In Punjab.

Dr. Amit Garg

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Mock meat- Is it a trend or complete solution?

Vegan mock meat is a complete solution for all the people who hate to eat non-vegetarian food but due to its high protein content they have to include that in their diet. It is a proper solution because of its numerous benefits. Mock-meat is not a trend it’s a complete solution because in today’s modern world where deriving nutrition is very much important but we don’t want the guilt of killing any innocent soul so, mock meat is the best solution for it. Moreover, People are realizing the need to accept a proper nutritious vegetarian diet as compare to Non-vegetarian food. A plant based vegetarian diet consists of all the nutrients in equal amount and is derived from nature itself. These days a huge part of world’s population is trying to quit Non-vegetarian food due to non-veg food being unhealthy and its certain chemical side-effects on a human body. The trending and best option for the best vegetarian diet available today is mock meat. The main reason behind mock meat going mainstream is its easy availability in the market these days. It is available in readymade food packets.

As said by famous physicist Albert Einstein in 1954 when he started embracing vegetarianism “nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet. The world is turning to plant-based diets and mostly on mock meat.

Indians are taking lessons too. Apart from the keemas, burgers, and meatballs, even the staple eggs now have vegetarian alternatives. According to a study, the mock meat market  has boomed to $30-40 million. With the rising popularity, A lot of large and short businesses have also jumped onto the mock meat bandwagon. The main point is that in today’s world where everyone is busy they don’t have the time to cook a perfect nutritious meal so, mock meat which is highly nutritious and is available in readymade food packets by a lot of local and international brands. They are easy to cook and consume less cooking time.

A lot of major as well as small brands announced that they will launch a host of plant-based meat products anticipating the rising demand for meat substitutes and vegan meals. in the first phase, the companies are launching plant-based burger patties and nuggets which mimic the taste of chicken and are competing with the two largest non-vegetarian frozen food categories. 

Non-Vegetarian to Vegetarian

The meatless revolution in the West began about eight years ago when Los Angeles-based Mock Meat brand began selling its mock chicken and meat substitute for pork/beef sausages.

A lot of big and local brands are entering the market in India are also stepping up to set up their businesses in the mock meat market but once the demand picked up, bigger corporations are also planning to step in. 

According to the director of the People for the Ethical Treatment of Animals (PETA) in India, Poorva Joshipura, mock meat “resembles the taste and texture of meat but is made from plants, and so, when vegan, these are PETA approved. Vegan mock meat  allows people who like the taste of meat to enjoy it without contributing to animal slaughter and suffering in a clean and healthy manner. Joshipura believes that mock meat is the healthier alternative as it is usually cholesterol-free, just like any other plant-based food item.

Vegan Mock meat contributes to an individual’s health due to the low calorie levels and fat content, that’s why it is a good source of protein and fibre. Multiple studies have shown that replacing animal meat with plant-based or 'fake' meat alone can cut down the risk of heart-related diseases, blood pressure, cancer, and diabetes.

A lot of doctors are recommending Mock meat to their patients to fulfil the protein requirement of the body. A lot of certified clinical dieticians and meat technologist says mock meat options are great for people who are advised to avoid or limit their red meat consumption. Some of the few senior doctors recommend that Diabetes, cholesterol and hormonal imbalance and PCOS are few conditions where going meat-free can be beneficial and opting vegan meat is a better option to stay healthy.

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Five Reasons Why the Mediterranean Diet is a Healthy Choice in the 21st Century

If you are a person who has been on the course for a regular diet plan, you may feel overwhelmed many of the time. In the 21st century, it is almost improbable for a person to switch on a television set or unlock a newspaper without being blasted with ads for a kind of various diet plans and products.

With the huge array of diet plans, programs, supplements, and aids on the market, it can seem almost improbable to choose a diet plan that can and will suitably fit your requirements now and into the eternity. More importantly, it can be tough to discern if one or extra of these multiple diet schemes truly is a healthy course to proceed. In numerous instances, fad diets actually are not based on the fundamentals of healthful living.

As you go ahead thinking about what type of diet plan or regimen will adequately assist your interests and enhance your well-being into the future, you will desire to take a look at the profits that can be had into the Mediterranean diet.

While there are various causes of why the Mediterranean diet is a healthful approach, there are five principal purposes why the Mediterranean diet is a great decision.

Related Content: Body Building and The Mediterranean Diet

1. The Benefits of Fruits, Vegetable, Fiber, and Whole Grains

A main ingredient of the Mediterranean diet involves the daily eating of fresh fruits and vegetables. Medical specialists and nutritionists globally agree that a person should consume between five and six portions of fresh fruit and veg (or steamed items) on a regular basis.

People who adhere to the Mediterranean diet really end up consuming more than the lowest suggested allowance of fruits and vegetables. As a conclusion, nutritionists in various portions of the world have taken to suggesting a Mediterranean based diet regimen to their customers. Similarly, doctors who discuss with their patients about wholesome consuming practices oftentimes find themselves supporting the Mediterranean diet in this day and age.

Beyond organic fruits and vegetables, the Mediterranean diet involves healthy quantities of dietary fiber and whole grains. Fiber and whole grains have demonstrated power in lowering the rate of heart disease and some sorts of cancer.

2. The Benefits of Olive Oil -- Avoiding Saturated Fat

Some people have a basic misperception regarding the Mediterranean diet. These people have learned that the Mediterranean diet is leading to fat. On some level, there is some fact in the idea that the Mediterranean diet is higher in fat than are some other dieting programs. A person following the Mediterranean diet does take in approximately thirty percent of his or her everyday calories from fat. (Most diets suggested the consumption of calories from fat at the rate of nearly thirteen to fifteen percent per day. However, these diets are contemplating the ingesting of animal fat.)

The huge majority of fat that a person on the Mediterranean diet absorbs comes from olive oil. In different words, the fat discovered in the Mediterranean diet is not the critical saturated fat that can produce disease, obesity, and other health concerns. In case, analysis has explained that there are a number of solid advantages to absorbing olive oil, including a decrease in the risk of the rate of breast cancer in women.

3. Dairy in Moderation

While the consumption of low or non-fat dairy foods in moderation can be helpful in some situations, numerous people the globe over-rely on dense creams, eggs, and other fat-filled dairy products in their regular diets. The Mediterranean diet is low in dairy. Indeed, any dairy goods that truly are incorporated within the diet regimen is low fat. A person is recognized as a notably heavy egg eater if he or she absorbs four eggs in a week.

4. Red Meat in Moderation

Pretty little red meat is involved within the Mediterranean diet. When it becomes to meat items, this diet relies on moderate quantities of lean poultry and fresh fish. As an outcome, people who support the Mediterranean diet plan have cheaper levels of "bad" cholesterol and bigger levels of "good: cholesterol.

In extension, because of the inclusion of lean, fresh fish in the diet, adherents to the Mediterranean diet savor the anti-oxidant advantages that are located in certain fish oils and goods.

5. A Well Balanced Dieting Scheme

In the ultimate investigation, the Mediterranean diet is getting acclaim from specialists and adherents the world beyond because it is a stable dieting program. Research after research explains that a well-balanced diet that is low in fat and that incorporates whole grains, lean meatworks, and fruit and vegetable, to assure complete health and wellness.

Conclusion

The Mediterranean diet is a complete regimen for healthful living. By supporting the strictures of the Mediterranean diet, a person can enjoy enhanced wellness, a decrease in the risk of several diseases, and, in various instances, a longer life. So today we took a pledge with Natures Cart to switch or start our Mediterranean diet and eat healthy and fresh food like organic fruit and vegetable, plant based meat, and much more visit our website.

Read More: Natural Cures For Diabetes And Deals With the Cause and Your Unique Expression

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5 Herbal Teas With Research-Backed Health Benefits

OK, we’ve all seen the lists of “benefits” of herbal teas claiming they cure anything and everything. Drink this: it’s good for headaches, dry skin, back pain, blisters, diabetes, liver disease, constipation, and bunions! (Somehow, these descriptions never actually explain how one herb could possibly cure or prevent all these problems).

But there’s actual science on herbal tea; it’s not all random lists of totally improbable benefits with no proof or rationale. Here’s a look at 5 herbal teas with actual research to back up their health claims. (If you’re looking for black tea, check it out here.)

1. Spearmint tea for reducing androgen levels

Androgens are male sex hormones, most notably testosterone. Spearmint (not to be confused with peppermint) has anti-androgenic activity – in other words, it reduces the levels of androgens. That’s what this study and this one both found in women drinking spearmint tea.

It might seem weird to want to reduce androgen levels, considering there’s a whole industry dedicated to raising testosterone in men who (correctly or not) think they have “low T,” but excessive androgen levels are a huge part of the problem in polycystic ovarian syndrome (PCOS) and cause abnormal hair growth (hirsutism), cystic acne, and metabolic problems in women. So for dudes looking to maximize their bench press, by all means stay very far away from spearmint tea, but women who struggle with PCOS might want to give it a shot. In fact, that first study was specifically in PCOS patients.

The studies found reductions in androgenic hormones, but they also noted that any visibly noticeable benefits (like less acne or less hair growth in women) will take at least a month of regularly drinking the tea to start appearing.

2. Hibiscus tea for blood pressure

A review of randomized controlled trials published in the Journal of Hypertension found that hibiscus tea actually had a significant effect on both systolic and diastolic blood pressure. On average, groups that got the tea saw reductions of 7.6 mmHg and 3.5 mmHg, respectively – so, for example, a perfectly average participant might see their blood pressure go down from 140/90 to 132.4/84.5.

To put those numbers in context, this study calculated the average blood pressure-lowering benefits of different types of treatments. Here’s a comparison:

Intervention Reduced blood pressure by… From 140/90 to… Lifestyle changes (e.g., exercising) 5/3 mmHg 135/87 Dietary changes (average) 6/4 mmHg 134/86 Hibiscus tea 7.6/3.5 132.4/84.5 Medication 9/5 mmHg 131/85

So, it’s not as effective as “real” medicine, but it’s definitely not nothing.

3. Chamomile tea – yep, it actually does help you sleep

This study looked at women who had trouble sleeping after giving birth. After 2 weeks of chamomile tea daily, the tea group had much less “sleep inefficiency” than the control group, as well as fewer symptoms of depression. The researchers did note that 4 weeks later, after the experiment was done, the difference was gone – in other words, to keep getting the benefits, you’d have to keep drinking the tea. (No kidding!)

This study found similar effects, noting that chamomile tea had a calming or sedative effect. It slowed down “speed of attention” (how fast your mind is zooming from one thing to another) and increased feelings of calmness. It’s not what you’d want to drink before a big test, but it would be perfect for bedtime.

4. Ginger tea for nausea/vomiting

Ginger is an old wives’ remedy for nausea and vomiting, but this review actually took a look at recent evidence and found that it really does work. In all of the studies they analyzed, ginger performed better than placebo for nausea and vomiting of pregnancy. To standardize things, the reviewers provided this table listing different ways to get the recommended therapeutic dose of 1000 mg standardized ginger extract:

1 teaspoon (5 g) of freshly grated ginger rhizome.

4 cups (237 ml each) of prepackaged ginger tea.

4 cups (237 ml each) of fresh ginger tea (prepared by infusing ½ teaspoon of freshly grated ginger in hot water for 5–10 min).

2 pieces of crystallized ginger, each 1 inch square, ¼ inch thick

This more recent meta-analysis confirmed the effectiveness and safety of ginger for nausea and vomiting in pregnancy. This might be because eating ginger increases gastrointestinal motility (in other words, it gets things moving through the gut in the right direction, so your food is less likely to come back up the way it came in). That’s pretty useful – and it doesn’t exactly taste bad, either!

5. Yerba mate for antioxidant protection and metabolic health

Yerba mate is a plant native to South America – it’s sometimes sold just as a supplement, but it’s also made into a tea.

This study found that after drinking mate tea, healthy women got a boost to their body’s antioxidant defenses. The effects weren’t just from the antioxidants in the tea – drinking tea actually stimulated the body’s own antioxidant production. There was also a significant decrease in the degree of blood lipid peroxidation (basically, the yerba mate tea protected fats in the blood from getting damaged). This study added an element by testing mate tea with or without dietary changes (more fresh fruit and veg, less dietary cholesterol). The researchers found that mate tea improved antioxidant protection independently of diet – even if you’re already eating lots of antioxidant-rich fruit and vegetables, this stuff still has benefits.

This study in people with diabetes and pre-diabetes found that 3 cups per day of mate tea also improved metabolic parameters. In people with diabetes, the tea reduced blood sugar and LDL cholesterol levels; in people with prediabetes, tea combined with dietary counseling reduced LDL cholesterol and triglycerides.

In mice, mate regulates hunger and appetite hormones and reduces weight gain on a lousy diet, but it’s not clear whether this effect translates to humans drinking a realistic amount of tea.

How to drink herbal tea for health benefits

It’s worth repeating that none of these herbal teas will have any immediately visible health benefits. Some of the antioxidant benefits do show up pretty much immediately, but it’s hard to see those on the outside. This isn’t like taking Penicillin for strep throat, where you’re miserable when you take it but 24 hours later you barely feel sick. It’s a very slow process where regularly and habitually drinking tea delivers gradual, almost invisible benefits without huge dramatic changes.

In light of that, here’s a strategy for drinking herbal tea in a way that actually gets you the health benefits:

Find something with a flavor you enjoy. Drinking something that tastes like grass or mud isn’t going to be sustainable over months or years.

Make it tasty! If you need any encouragement, this study actually found that adding honey to herbal tea increased its antioxidant content.

Find a way to work the tea into your daily routine. For example, could you bring it to work so that when you feel bored and restless you can reach for a cup of tea instead of vending-machine candy? Alternately, make it a habit so there’s nothing to remember.

What kind of herbal teas have you tried? Anything to recommend? Let us know on Facebook or Twitter!

P.S. Have a look at Paleo Restart, our 30-day program. It has the tools to let you reset your body, lose weight and start feeling great.

+ The Paleo Leap Meal Planner is now also available. Put your meal planning on autopilot!

Source: https://paleoleap.com/5-herbal-teas-research-backed-health-benefits/

[armyhealth9-blog]

5 Herbal Teas With Research-Backed Health Benefits

OK, we’ve all seen the lists of “benefits” of herbal teas claiming they cure anything and everything. Drink this: it’s good for headaches, dry skin, back pain, blisters, diabetes, liver disease, constipation, and bunions! (Somehow, these descriptions never actually explain how one herb could possibly cure or prevent all these problems).

But there’s actual science on herbal tea; it’s not all random lists of totally improbable benefits with no proof or rationale. Here’s a look at 5 herbal teas with actual research to back up their health claims. (If you’re looking for black tea, check it out here.)

1. Spearmint tea for reducing androgen levels

Androgens are male sex hormones, most notably testosterone. Spearmint (not to be confused with peppermint) has anti-androgenic activity – in other words, it reduces the levels of androgens. That’s what this study and this one both found in women drinking spearmint tea.

It might seem weird to want to reduce androgen levels, considering there’s a whole industry dedicated to raising testosterone in men who (correctly or not) think they have “low T,” but excessive androgen levels are a huge part of the problem in polycystic ovarian syndrome (PCOS) and cause abnormal hair growth (hirsutism), cystic acne, and metabolic problems in women. So for dudes looking to maximize their bench press, by all means stay very far away from spearmint tea, but women who struggle with PCOS might want to give it a shot. In fact, that first study was specifically in PCOS patients.

The studies found reductions in androgenic hormones, but they also noted that any visibly noticeable benefits (like less acne or less hair growth in women) will take at least a month of regularly drinking the tea to start appearing.

2. Hibiscus tea for blood pressure

A review of randomized controlled trials published in the Journal of Hypertension found that hibiscus tea actually had a significant effect on both systolic and diastolic blood pressure. On average, groups that got the tea saw reductions of 7.6 mmHg and 3.5 mmHg, respectively – so, for example, a perfectly average participant might see their blood pressure go down from 140/90 to 132.4/84.5.

To put those numbers in context, this study calculated the average blood pressure-lowering benefits of different types of treatments. Here’s a comparison:

Intervention Reduced blood pressure by… From 140/90 to… Lifestyle changes (e.g., exercising) 5/3 mmHg 135/87 Dietary changes (average) 6/4 mmHg 134/86 Hibiscus tea 7.6/3.5 132.4/84.5 Medication 9/5 mmHg 131/85

So, it’s not as effective as “real” medicine, but it’s definitely not nothing.

3. Chamomile tea – yep, it actually does help you sleep

This study looked at women who had trouble sleeping after giving birth. After 2 weeks of chamomile tea daily, the tea group had much less “sleep inefficiency” than the control group, as well as fewer symptoms of depression. The researchers did note that 4 weeks later, after the experiment was done, the difference was gone – in other words, to keep getting the benefits, you’d have to keep drinking the tea. (No kidding!)

This study found similar effects, noting that chamomile tea had a calming or sedative effect. It slowed down “speed of attention” (how fast your mind is zooming from one thing to another) and increased feelings of calmness. It’s not what you’d want to drink before a big test, but it would be perfect for bedtime.

4. Ginger tea for nausea/vomiting

Ginger is an old wives’ remedy for nausea and vomiting, but this review actually took a look at recent evidence and found that it really does work. In all of the studies they analyzed, ginger performed better than placebo for nausea and vomiting of pregnancy. To standardize things, the reviewers provided this table listing different ways to get the recommended therapeutic dose of 1000 mg standardized ginger extract:

1 teaspoon (5 g) of freshly grated ginger rhizome.

4 cups (237 ml each) of prepackaged ginger tea.

4 cups (237 ml each) of fresh ginger tea (prepared by infusing ½ teaspoon of freshly grated ginger in hot water for 5–10 min).

2 pieces of crystallized ginger, each 1 inch square, ¼ inch thick

This more recent meta-analysis confirmed the effectiveness and safety of ginger for nausea and vomiting in pregnancy. This might be because eating ginger increases gastrointestinal motility (in other words, it gets things moving through the gut in the right direction, so your food is less likely to come back up the way it came in). That’s pretty useful – and it doesn’t exactly taste bad, either!

5. Yerba mate for antioxidant protection and metabolic health

Yerba mate is a plant native to South America – it’s sometimes sold just as a supplement, but it’s also made into a tea.

This study found that after drinking mate tea, healthy women got a boost to their body’s antioxidant defenses. The effects weren’t just from the antioxidants in the tea – drinking tea actually stimulated the body’s own antioxidant production. There was also a significant decrease in the degree of blood lipid peroxidation (basically, the yerba mate tea protected fats in the blood from getting damaged). This study added an element by testing mate tea with or without dietary changes (more fresh fruit and veg, less dietary cholesterol). The researchers found that mate tea improved antioxidant protection independently of diet – even if you’re already eating lots of antioxidant-rich fruit and vegetables, this stuff still has benefits.

This study in people with diabetes and pre-diabetes found that 3 cups per day of mate tea also improved metabolic parameters. In people with diabetes, the tea reduced blood sugar and LDL cholesterol levels; in people with prediabetes, tea combined with dietary counseling reduced LDL cholesterol and triglycerides.

In mice, mate regulates hunger and appetite hormones and reduces weight gain on a lousy diet, but it’s not clear whether this effect translates to humans drinking a realistic amount of tea.

How to drink herbal tea for health benefits

It’s worth repeating that none of these herbal teas will have any immediately visible health benefits. Some of the antioxidant benefits do show up pretty much immediately, but it’s hard to see those on the outside. This isn’t like taking Penicillin for strep throat, where you’re miserable when you take it but 24 hours later you barely feel sick. It’s a very slow process where regularly and habitually drinking tea delivers gradual, almost invisible benefits without huge dramatic changes.

In light of that, here’s a strategy for drinking herbal tea in a way that actually gets you the health benefits:

Find something with a flavor you enjoy. Drinking something that tastes like grass or mud isn’t going to be sustainable over months or years.

Make it tasty! If you need any encouragement, this study actually found that adding honey to herbal tea increased its antioxidant content.

Find a way to work the tea into your daily routine. For example, could you bring it to work so that when you feel bored and restless you can reach for a cup of tea instead of vending-machine candy? Alternately, make it a habit so there’s nothing to remember.

What kind of herbal teas have you tried? Anything to recommend? Let us know on Facebook or Twitter!

P.S. Have a look at Paleo Restart, our 30-day program. It has the tools to let you reset your body, lose weight and start feeling great.

+ The Paleo Leap Meal Planner is now also available. Put your meal planning on autopilot!

Source: https://paleoleap.com/5-herbal-teas-research-backed-health-benefits/

[closethead9-blog]

5 Herbal Teas With Research-Backed Health Benefits

OK, we’ve all seen the lists of “benefits” of herbal teas claiming they cure anything and everything. Drink this: it’s good for headaches, dry skin, back pain, blisters, diabetes, liver disease, constipation, and bunions! (Somehow, these descriptions never actually explain how one herb could possibly cure or prevent all these problems).

But there’s actual science on herbal tea; it’s not all random lists of totally improbable benefits with no proof or rationale. Here’s a look at 5 herbal teas with actual research to back up their health claims. (If you’re looking for black tea, check it out here.)

1. Spearmint tea for reducing androgen levels

Androgens are male sex hormones, most notably testosterone. Spearmint (not to be confused with peppermint) has anti-androgenic activity – in other words, it reduces the levels of androgens. That’s what this study and this one both found in women drinking spearmint tea.

It might seem weird to want to reduce androgen levels, considering there’s a whole industry dedicated to raising testosterone in men who (correctly or not) think they have “low T,” but excessive androgen levels are a huge part of the problem in polycystic ovarian syndrome (PCOS) and cause abnormal hair growth (hirsutism), cystic acne, and metabolic problems in women. So for dudes looking to maximize their bench press, by all means stay very far away from spearmint tea, but women who struggle with PCOS might want to give it a shot. In fact, that first study was specifically in PCOS patients.

The studies found reductions in androgenic hormones, but they also noted that any visibly noticeable benefits (like less acne or less hair growth in women) will take at least a month of regularly drinking the tea to start appearing.

2. Hibiscus tea for blood pressure

A review of randomized controlled trials published in the Journal of Hypertension found that hibiscus tea actually had a significant effect on both systolic and diastolic blood pressure. On average, groups that got the tea saw reductions of 7.6 mmHg and 3.5 mmHg, respectively – so, for example, a perfectly average participant might see their blood pressure go down from 140/90 to 132.4/84.5.

To put those numbers in context, this study calculated the average blood pressure-lowering benefits of different types of treatments. Here’s a comparison:

Intervention Reduced blood pressure by… From 140/90 to… Lifestyle changes (e.g., exercising) 5/3 mmHg 135/87 Dietary changes (average) 6/4 mmHg 134/86 Hibiscus tea 7.6/3.5 132.4/84.5 Medication 9/5 mmHg 131/85

So, it’s not as effective as “real” medicine, but it’s definitely not nothing.

3. Chamomile tea – yep, it actually does help you sleep

This study looked at women who had trouble sleeping after giving birth. After 2 weeks of chamomile tea daily, the tea group had much less “sleep inefficiency” than the control group, as well as fewer symptoms of depression. The researchers did note that 4 weeks later, after the experiment was done, the difference was gone – in other words, to keep getting the benefits, you’d have to keep drinking the tea. (No kidding!)

This study found similar effects, noting that chamomile tea had a calming or sedative effect. It slowed down “speed of attention” (how fast your mind is zooming from one thing to another) and increased feelings of calmness. It’s not what you’d want to drink before a big test, but it would be perfect for bedtime.

4. Ginger tea for nausea/vomiting

Ginger is an old wives’ remedy for nausea and vomiting, but this review actually took a look at recent evidence and found that it really does work. In all of the studies they analyzed, ginger performed better than placebo for nausea and vomiting of pregnancy. To standardize things, the reviewers provided this table listing different ways to get the recommended therapeutic dose of 1000 mg standardized ginger extract:

1 teaspoon (5 g) of freshly grated ginger rhizome.

4 cups (237 ml each) of prepackaged ginger tea.

4 cups (237 ml each) of fresh ginger tea (prepared by infusing ½ teaspoon of freshly grated ginger in hot water for 5–10 min).

2 pieces of crystallized ginger, each 1 inch square, ¼ inch thick

This more recent meta-analysis confirmed the effectiveness and safety of ginger for nausea and vomiting in pregnancy. This might be because eating ginger increases gastrointestinal motility (in other words, it gets things moving through the gut in the right direction, so your food is less likely to come back up the way it came in). That’s pretty useful – and it doesn’t exactly taste bad, either!

5. Yerba mate for antioxidant protection and metabolic health

Yerba mate is a plant native to South America – it’s sometimes sold just as a supplement, but it’s also made into a tea.

This study found that after drinking mate tea, healthy women got a boost to their body’s antioxidant defenses. The effects weren’t just from the antioxidants in the tea – drinking tea actually stimulated the body’s own antioxidant production. There was also a significant decrease in the degree of blood lipid peroxidation (basically, the yerba mate tea protected fats in the blood from getting damaged). This study added an element by testing mate tea with or without dietary changes (more fresh fruit and veg, less dietary cholesterol). The researchers found that mate tea improved antioxidant protection independently of diet – even if you’re already eating lots of antioxidant-rich fruit and vegetables, this stuff still has benefits.

This study in people with diabetes and pre-diabetes found that 3 cups per day of mate tea also improved metabolic parameters. In people with diabetes, the tea reduced blood sugar and LDL cholesterol levels; in people with prediabetes, tea combined with dietary counseling reduced LDL cholesterol and triglycerides.

In mice, mate regulates hunger and appetite hormones and reduces weight gain on a lousy diet, but it’s not clear whether this effect translates to humans drinking a realistic amount of tea.

How to drink herbal tea for health benefits

It’s worth repeating that none of these herbal teas will have any immediately visible health benefits. Some of the antioxidant benefits do show up pretty much immediately, but it’s hard to see those on the outside. This isn’t like taking Penicillin for strep throat, where you’re miserable when you take it but 24 hours later you barely feel sick. It’s a very slow process where regularly and habitually drinking tea delivers gradual, almost invisible benefits without huge dramatic changes.

In light of that, here’s a strategy for drinking herbal tea in a way that actually gets you the health benefits:

Find something with a flavor you enjoy. Drinking something that tastes like grass or mud isn’t going to be sustainable over months or years.

Make it tasty! If you need any encouragement, this study actually found that adding honey to herbal tea increased its antioxidant content.

Find a way to work the tea into your daily routine. For example, could you bring it to work so that when you feel bored and restless you can reach for a cup of tea instead of vending-machine candy? Alternately, make it a habit so there’s nothing to remember.

What kind of herbal teas have you tried? Anything to recommend? Let us know on Facebook or Twitter!

P.S. Have a look at Paleo Restart, our 30-day program. It has the tools to let you reset your body, lose weight and start feeling great.

+ The Paleo Leap Meal Planner is now also available. Put your meal planning on autopilot!

Source: https://paleoleap.com/5-herbal-teas-research-backed-health-benefits/

[healthandbueauty-blog]

Control Sugar Levels with this Easy Diabetes Diet

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Hi Friends, To Day I Am Going to Share With You , Control Sugar Levels with this Easy Diabetes Diet

Watch More #HealthandBeauty Videos Here : https://goo.gl/1IIFIC

You may benefit from a healthy snack. Eating at regular times helps your body control blood glucose (sugar) levels. … Eat more…

[lindafrancois]

The Vegetarian Diet Plan: Weight Loss Meal Plan

Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

Are you a vegetarian who is intensively looking for a perfect yet easy meal plan to lose weight? We are glad to tell you that You’ve Arrived!!

The world is rapidly turning towards vegetarianism to follow a healthy lifestyle and protect the environment. Around 18% of the world’s population is identified as vegetarians. [1]

In this blog, we will discuss the benefits and risks of vegetarian diet plans for weight loss, frequently asked questions to dieticians, and more. We will also give you a Free 7-Day Complete Vegetarian Diet Plan for Weight loss by our head nutritionist. Excited!! Let’s go…

Introduction

In simple terms, a vegetarian diet is the one that does not include meat, poultry & byproducts of animal slaughter. People adopt vegetarianism for various reasons such as religious beliefs, health issues, environmental causes, respect for sentient life, etc. However, dairy products such as milk, curd, paneer, etc. are considered vegetarian.

The majority of Indians are vegetarians with an estimate of 40% of the Indian population is pure vegetarian, while another 30% of the population consume meat occasionally. [2] [3]

It has also been observed globally that people are rapidly converting to vegetarianism as it is the best way to stay healthy.

Several studies published in the Journal of the American College of Nutrition [4][5] assures that vegetarianism reduces the risk of many serious health issues such as heart diseases, diabetes, PCOS, hypothyroid, etc.

Athletes and bodybuilders are substituting meat for plant-based proteins to reduce the risk of Type 2 diabetes, cancer, kidney disorders, etc.

It often turns out to be a challenging task for a vegetarian to find a perfect weight loss diet plan. Even if one can find a healthy vegetarian diet plan, it contains several food items that are not readily available in local Indian markets.

To solve this problem for you, we reached out to our head nutritionist and came up with a simple & perfect diet chart for vegetarians.

Benefits & Risks of Vegetarian Food

Nothing is white or black; everything is grey, which means everything in this world has pros and cons, and we shouldn’t follow anything blindly. As they say, half knowledge is more dangerous than no knowledge.

Here we address the health benefits and risks attached to a purely vegetarian diet: –

Benefits of a vegetarian lifestyle

1. Weight loss

When you are on a vegetarian diet, your BMI would be lower than that of a non-vegetarian because vegetarian foods are lower in calories than non-veg.

Studies across the globe have shown that a vegetarian diet is high in micronutrient content, low in fat, and comprises approximately 7 to 15% of total energy.[6, 7, 8]

You can easily lose or maintain your weight with a healthy vegetarian diet.

Also Read: Following An Extreme Diet? Beware! It Can Possibly Make You Fatter

2. Healthy Heart

For a healthy heart, you need a healthy plate, and a vegetarian plate is an excellent choice. A veg diet is cholesterol-free and is low in saturated fat, which keeps you at a lower risk of cardiovascular disease.

A vegetarian diet contains dietary fiber, complex carbohydrates, vitamins, minerals, polyunsaturated fatty acids, and phytochemicals. [9]

3. Diabetes prevention and management

You can prevent diabetes with a vegetarian diet as it has lower sugar levels, and it makes your body more responsive to insulin. Diabetes patients are given vegetarian diet plans and superfoods to control, manage, or reverse the disease along with weight loss.

Vegetarian diets have a high content of fiber, antioxidants, and phytochemicals. There is evidence that high consumption of fruits and vegetables can decrease the risk of developing T2DM. [10, 11]

Moreover, whole grains contain the mineral magnesium, which is essential for regulating blood sugar [12]

4. Hypertension 

High Blood Pressure or Hypertension (BP) is a modifiable major lifestyle risk factor. There are a variety of mechanisms proposed by which plant-based nutrition leads to a decrease in blood pressure.

They include improved vasodilation,[13, 14, 15, 16] greater antioxidant content and anti-inflammatory effects,[17, 18, 19, 20, 21, 22, 23, 24] improved insulin sensitivity,[25, 26, 27, 28, 29] decreased blood viscosity,[30, 31] altered baroreceptors,[32] modifications in both the renin-angiotensin,[33, 34, 35, 36] and sympathetic nervous systems[37, 38].

5. Gastrointestinal diseases

Vegetarian Diet rich in soluble and insoluble fibers helps in treating gastrointestinal diseases such as gastrointestinal cancer, gallstones, diverticular disease, and constipation.[39]

6. Healthy skin

As fruits and vegetables are high in fiber, antioxidants & water, they help improve your metabolism, improve your digestion, keep you hydrated, and flush out toxins (detoxification) and other unwanted chemicals from your body. 

Also Read: How To Detox Your Body In 8 Simple Ways!

Demerits of vegetarian diet 

1. Nutritional Deficiency

A wrong composition of the vegetarian diet can cause nutritional deficiency disorders. If you do not focus on getting all essential nutrients from various fruits and vegetables and follow a monotonous vegetarian diet plan, you will lack in vitamin B, vitamin D, iron, protein, etc.

You should follow a balanced diet to have sufficient essential nutrients, foods like pulses, spinach, cashew nuts help in getting iron, whereas foods like rajma, milk, soy milk, seeds help in getting protein.

2. Lower bone mineral density

The elimination of animal products from the diet decreases the intake of some essential nutrients and may influence bone metabolism. However, vegetarian diets can also be equally healthy only if they are well balanced with a variety of foods.

3. Great effort required

You need to put more effort in terms of time and knowledge to select the foods in a vegetarian diet especially when you are eating from out. We advise you to take help from a qualified Nutritionist.

4. Requires supplementation 

If your vegetarian diet is not well balanced, you need regular external supplementation for essential nutrients like vitamin B12, vitamin D, etc.

Also read: Vitamin B12: A Key Player In Keeping The Body Healthy

Simple Vegetarian Diet Plan 

Here’s a free 7-day vegetarian diet plan for weight loss by our Head Dietician, Dr. Sunmukha Priya:-

5 Simple Tips to Lose Weight by Dieticians

1. Drink warm lemon water

Drinking warm water with a squeeze of lemon early in the morning aids in weight loss. It will rehydrate, detoxify, boost immunity, and improve your digestion. Researches have shown that polyphenol antioxidants found in lemons reduce weight. [8]

2. Magic of black coffee

Black coffee has chlorogenic acid that helps the body keep the glucose absorption down from the food, which helps in weight loss. 

Fitness experts suggest that taking a cup of black coffee before exercise. Coffee has a psychoactive substance called caffeine that helps you energize and make the most out of your workout with less fatigue.

3. Heavy breakfast & light dinner

Two important things about breakfast:

It should be the heaviest meal of the day, and by heaviest, we don’t mean the weight but the quality. It should be loaded with protein and other nutrients.

You should never skip breakfast. 

Dinner should be the lightest meal. You should have vegetables and some grains for dinner.

4. Never stay hungry

We want you to learn this by heart – Starvation Is Not Dieting. This is a widespread misconception and the reason people lose weight quickly, but then it brings them a lifetime of problems.

Starvation puts adverse effects on your body like blood pressure drops, slowing heart rate, hypo-tension, prolonged weakness, dehydration, thyroid malfunction, and whatnot! 

Keep healthy snacks or fruits beside you to munch on as soon as you feel hungry.

5. Make it a habit

Fitness is a goal; if you are not fit, but once you are healthy, it should become a part of life. Consistency is the key. Make it a habit to have healthy food with moderate exercise for a life long happiness.

Foods to Avoid

You become what you eat, and we want you to be as fit as a fiddle, not as fat as a burger. 

Yes, we do have veg burgers, veg pizzas, veg biryani, and to top it all, everyone’s favorite panipuri, momos, french fries, and whatnot but just because it’s “veg,” doesn’t mean it’s healthy.  Here’s a list of food you must avoid to achieve your fitness goals:-

1. Fried food

Who doesn’t love a hot and crispy french fry dipped in sour cream!

Made your mouth water, didn’t I?

But you would also know that this fat and salt loaded junk food is a big trouble for your heart.

All deep or semi fried foods are filled with carbs, fat, cholesterol, and sugar that can really hinder your fitness goal. According to a study, a correlation between processed food and obesity has been found. [9]

2. Packed Fruit Juice

Have you ever turned a fruit juice pack to check the information printed behind it? If not, then do it next time.

You will be surprised to find out that it’s only a small percentage of real fruit juice, and the rest is water, sugar, and preservatives. Stay away from packed and processed juices instead have real fruit; if not, a fresh fruit juice with no or less sugar.

3. Bakery products

I was a sweet tooth, then one day I stepped on a weighing machine and it broke. 

The thought of filling your kitchen with candies, pastries, muffins, cupcakes, and all may make you feel good but each bite is a guilty pleasure and unfulfilling. Bakery products are made with ingredients like sugar, refined flours, oil and creams which are unhealthy for you.

Save yourself from obesity, diabetes, and other diseases, and next time your sweet tooth craves, have some dark chocolates, dry fruits like dates, raisins, or crushed almonds and walnuts with honey.

4. Foods with added sugars

One simple statement, “Sugar is bad for you.” Avoid all products that contain added sugar like cold drinks, ice creams, candies, wafers, frozen yogurt, shakes, etc.

Sugar increases the risk of heart diseases, diabetes, obesity, gum diseases, tooth decay, stress, and much more. Honey is the best natural alternative for sugar.

In Short

It’s not easy to shift from a non-vegetarian diet to a vegetarian diet. This diet change can be gradual. You should make sure that when you are on a vegetarian diet you take supplements like vitamin B12, vitamin D, protein,etc. 

It is essential to make sure the diet incorporates foods from a variety of vegetarian sources.

FAQ’s

1. Can I lose weight by being a vegetarian?

A. Yes, you can lose 1 to 2 kgs in a week with a vegetarian meal plan and moderate exercise.

2. What are the disadvantages of a vegetarian diet?

A. Purely vegetarian diet lacks in various essential nutrients like protein, vitamin B12, iron, zinc, etc. You should always have a balanced diet by including such nutrient rich foods.

3. Do vegetarians get enough protein?

A. Your body should get an average protein intake of 50 grams daily. You can ensure sufficient protein intake by including foods like soy milk, tofu, nuts, lentils in your everyday meal.

4. Aren’t vegetarian diets low in iron? 

A. A monotonous vegetarian meal may lack in various essential nutrients including iron. You can ensure sufficient iron supply by including foods like whole grains, green leafy vegetables, dried fruits, etc in your diet.

  The post The Vegetarian Diet Plan: Weight Loss Meal Plan appeared first on Truweight Blog.

The Vegetarian Diet Plan: Weight Loss Meal Plan published first on https://dietariouspage.tumblr.com/

[sigma-testing-lab]

Why is Nutritional Analysis Important?

Food is the fuel the body needs to replenish itself with. Each civilization has given profound importance to food type and consumption pattern.

Hence, it can be easily assumed that food has the power to influence the bodily metabolism and organ health directly. After ingestion, food is digested through our gut with the help of various digestive juices and ends in being absorbed in bloodstreams as different types of biomolecules which are known as Nutrients.

If food is the reason, Nutrition is the result. We consume food so that we can obtain proper nutrition.

Nutrition is the process by which important beneficial biomolecules or Nutrients, after reaching their destination within the body positively helps in functioning, maintaining or improving important bio metabolisms like building muscles, producing energy, thriving body cells, improving body health, replenish malnourishment, and strengthening immunity.

Theses Nutrients are of two types. 1. Macronutrients 2. Micronutrients. The next chart is an overall idea about the different types of nutrients and their functions.

Macronutrients

Bodily Function

Carbohydrate

Energy production

Protein

Muscle Development and Cell Proliferation

Fat

Energy production, storage energy

Micronutrients

Bodily Function

Vitamins

Hormone production, Hormonal balance maintenance, Bone development and density maintenance, Eyesight development and maintenance, Reproductive organ health maintenance, Immunity boosting etc.

Minerals

Electrolyte equilibrium maintenance, Helping in energy production, Muscle work, Brain development, Nervous functions etc.

Now that we have understood the importance of food, nutrition and nutrients, and their major functions in our body, let us further focus the lights onto the matter about what is the Nutritional Analysis and why it is of such utmost importance.

Nutritional The analysis is the scientifically set stepwise process of assessing the types, amount and nature of nutrients available in a given food sample. In India, Nutritional Analysis Methods are standardized and set by FSSAI.

The importance of nutritional analysis has several spectrums. There are as follows:

Food components:

Food Nutrition Analysis helps in the detailed and perfect determination of the     component nutrients present in any food item.

Food components have vast bio metabolic roles and could affect human health severely.

If the consumer has a clear idea about the food component, he or she may choose or reject specific food items according to his or her health condition.

As an example, khichdi is more beneficial than plain rice or roti alone in case a person is looking for low-cost supplementary food for protein-energy malnutrition. The combined protein sourced from rice and dal makes khichdi more nutritional and wholesome.

Nutritional Analysis and comparison of ‘Khichdi’ with various other food items helped scientists in concluding this revolutionary easy way which is now an instrumental supplementary therapeutic dish in India’s master plan of fighting Protein Energy Malnutrition.

Nutritional value:

Nutritional Analysis detects the exact nutritional value of any given food items.

It determines the percentage of macro and micronutrients present in that food item as well as presence of inhibitors, toxic chemicals or any other new component.

It is also important in nutrition mapping where a variety of food items are regularly being tested and included in the standardized book of Nutritive Value of Indian Foods by Indian Council of Medical Research.

Presences of inhibitors, toxic chemicals in various foods are tested in food nutrition analysis. Inhibitors like phytate, oxalate decrease the bioavailability of nutrients and toxic chemicals like saponin, trypsin inhibitors, pathogens etc. cause mild to severe ailments in the human body.

Food Nutrition Analysis by FSSAI has been instrumental in India’s nutrition mapping as there are vast varieties, numbers and types of crops, fruits and vegetables, fishes available throughout different part of India.

Newly found food items, local or indigenous, are constantly being tested in Food testing laboratories for their nutritional analysis by standardized nutritional analysis methods to enrich India’s food list.

Agricultural researches regularly trying to discover new Genetically Modified Foods which would be economical and easy yielding for farmers and nutritionally adequate or better for the consumers. Nutritional analyses of these food items also enrich the food variety of our nation.  

Nutrition facts labelling:

This is a very important part of food processing industries as there must be a detailed description of all available nutritional facts on the label of the food product with percentages and ingredients. Food testing laboratories conduct regular as well as surprise random testing of different batches of produced food to ensure a healthy and safe practice.

The shelf life or Manufacturing and Expiry date also have to be mentioned clearly on the food label so that it clearly indicates how many days the food can be safely consumed. This test is also done by laboratories depending upon the nutritional ingredients present in food and shelf life of each food items present.

The food product must also be marked clearly for the ingredients present. For all components nonveg, the mark should be red, if all the ingredients are veg, that item should be marked green. Food products with egg present in them should be marked in yellow.

Supplementary food composition:

Food nutrition analysis determines which combination formula of supplementary food is best suited for meeting the nutritional need for the target consumer group.

Each supplementary food, therapeutic or normal has a detailed nutritional formula with a number of nutrients present in it in a specific amount. The amounts of the various nutrients are determined as per their role in the bodily functions or the role the supplementary food promises to fulfil.

FSSAI strictly handles production of these supplementary foods to control any malpractice through thorough testing.

Many fake or dubious companies produce supplementary foods with banned steroids components or other vaguely promised items which are not permitted as per FSSAI standards. Regular checking in food analysis lab is the only way to track and discontinue production of such products.

Dietary intervention:

Food and Nutrition is an integral part of our health and immunity. In special medical conditions, the diet changes according to the aetiology and diagnosis of the disease. Dietary intervention is one of the core components of treatment for various types of diseases. These diseases are of three types. These are described in the following chart.

Type of Diseases

Examples

Life style disorders

Cardio Vascular problems, PCOD, COPD, Diabetes etc.

Malnutrition

Protein deficiency, Protein-energy malnutrition, Iron deficiency, Calcium deficiency etc.

Communicative diseases

Measles, Chicken Pox, Tuberculosis, Flu, Fever, Parasite infestation, STD etc.

Scientists of Food testing laboratories around the world are constantly working on formulating specific nutritional intervention therapy to combat most critical diseases.

International entities like the World Health Organization, Unicef etc. are dedicated to providing better nourishment for the deprived part of the world and for the patients with crucial ailments. Dietetic associations around the world, renowned public health institutes are all emphasizing on dietary intervention.

Each disease has specific dietary needs and measurements to be followed strictly. These strict guidelines include the specific type of foods, specific way of preparation, and their edible portion size. The proper research-based nutritional analysis is the only way to formulate such crucial diets.

Contact the Sigma Team for Any Inquiry

Website:- https://www.sigmatest.org

Call on this number +91-9560222333

Mail ID- mail@sigmatest.org

[tatasampann2]

All About Protein-Rich Toor Dal

What is the first thing that comes to your mind when you here 'toor dal'? Let me guess, an amazing ingredient for delicious veg dal. The health-conscious people will talk about protein-rich food. You all are right at your point, but you only know the things that relate to you. This simple looking dal has a lot more things to do in your body. Don't believe me? Did you know that just one serving of daal saves you from cardiac problems? Yes, it really can.

 This high protein toor dal is also a high source of fiber in our body. This helps you digest the food, healthy you with the healthy flush out process. While it helps flush out process it also flushes out the bad cholesterol from your body which helps you to own a better digestive process and allows good cholesterol to do their work effectively.

 Impressed with toor dal and thinking of adding it to your meals? Then bring happiness from where it begins, Tata Sampann offers the best-unpolished toor dal to maintain its qualities. As you have already guessed that toor dal causes many more benefits than helping in the digestive system.

 This blissful product gives a natural glow to your skin and it helps your full blood circulation in an indirect way. Moving on this miraculous product is a must-have product in the diet for pregnant women. As mentioned earlier it gives a high amount of protein and fiber which helps the pregnant least in multiple ways. They are a lot more science in detail and I am sure that is not what you are looking for.

 Adding to its benefits this is also the best choice for light food in any disease. If you are a diabetic patient then any which way you should include this in your diet may be just one scoop a day but you must have it. This high fiber toor dal controls nutrients that your body absorbs and makes the digestive tract healthier. Toor dal is also known as arhar dal. Arhar dal contains iron, folic acid, magnesium, calcium, Vitamin B and potassium.

 One of the best things about toor dal is that it blends nearly in all recipes if cooked properly. Maintaining it the patient-friendly image is also a good option to prevent all diseases. Add the bowl of happiness with the delicious serving of dal in your daily routine.

 If you calculate the cost of a product to your today's expense it also might save a penny or two. How? Just one serving a day gives you a healthy digestive system. Which leads to a reduction in chances of falling ill, and no doctors visit. A pure flush out helps you for healthy skin and you reduce the use of synthetic products on your face. Well, it seems to save quilt a lot of money. Maybe you can plan an abroad trip from the saving done by adding protein-rich toor dal to your diet.

[mohamed44]

Diet Plan For Weight Loss | 900 Calorie Veg | How To Lose Weight Fast 10 Kg in 10 Days

Today, this article on a vegetarian weight loss plan, including thyroid, PCOS and diabetics. But please adhere to the dos and don'ts with this plan. You'll be able to lose up to 10 kilos in 10 days and is a hundred percent vegetarian high protein and a low-carb diet. So let's get started.

Start your day with a bowl of papaya fruit on an empty stomach eating papaya empty stomach helps you get all its benefits. It will detox your body and ensure smooth bowel movement moreover. Papaya is easily available around the yard and at all the places. It is also very high in fiber vitamin E and C. After 45 minutes of having papaya for the bricks have a glass of Spirulina Shake along with a handful of roasted or boiled peanuts or groundnuts. Preferably unsalted. Those of you are allergic to peanuts can have pumpkin seeds peanuts are rich in protein and fiber and will keep you full for about 2 hours. They also increase your metabolism crate and stabilizes blood sugar pumpkin seeds are rich in Omega 3 and 6 acids and help lower your cholesterol. They also decrease oxidative stress and stabilize blood sugar levels. I have included spirulina as in vegetarian plans the protein sources Amiga spirulina is a superfood and hundred percent vegetarian. It contains 60 to 70% protein and has all the essential amino acids.  It is also low in calories. (adsbygoogle = window.adsbygoogle || []).push({}); Plus this shake is easy to make and will keep you full for longer. I have used spirulina powder milk banana and maple syrup to make the shake. It's very simple,  Just put all the ingredients together in the blender run it and you shake is ready. Normally, you can also use good quality honey to sweeten this shape. But if you are a diabetic then use one teaspoon of original maple syrup as it is low in glycemic index and will not create spikes in your blood sugar. If you are a PCOS or a thyroid patient then make the shake with almond milk instead of regular milk. Now for lunch take a cup of brown rice along with a bowl of lentils or towel. You can also have a cup of fried vegetable parameterize.   However, you can use the regular green ones by one cup of cooked rice. I mean a measuring cup like this fill it with rice and that's the right portion don't use white rice brown rice is extremely nutritious and is rich in fiber, which will help you lose belly fat and excess weight also have a cup of green tea this tea has catechins and antioxidants which burn belly fat and help you get a flatter stomach. You can use matcha green tea bags or loose green tea leaves the day our lunch do have a tablet of multivitamin to ensure Optimal Health Now in the evening have either a cup of green tea or green coffee along with five Goji berries, three walnuts, five hours and two dates. (adsbygoogle = window.adsbygoogle || []).push({}); Walnuts are rich in omega-3 acids and almonds reduce bad cholesterol and Target fat burning in your belly area. Goji berries are a superfood and contain 21% fiber by weight and lot of chromium which promotes a more efficient metabolism. Dates are also rich in amino acids and fiber and help in body growth and constipation a mix of all these will provide you with a balanced snack, which is high in fiber vitamins and minerals. I'm using weight loss and detox green tea from the brand. Meal plan for weight control marches Reserve. This T is a blend of green tea Tulsi rosehips ginger root etcetera. And these all work towards weight loss detoxing your body and increasing fat-burning ability.   I have been using it for a week and I'm loving the taste they ship their products worldwide. You can also use regular green tea or Marcia in place of this now for the dinner have a bowl of tomato bell pepper soup with few carrot sticks, diet plan for weight gain calculator. Bell peppers activate thermogenesis and increase your metabolism. The soap is filling and is rich in fiber and vitamin C and we'll keep your stomach light and digestion on the track, which is very essential during a weight loss program just ensure you're not having fact soups as a high in sodium. (adsbygoogle = window.adsbygoogle || []).push({}); Also, don't add salt to carrot sticks, but you can definitely squeeze in some lemon juice. If you like after one hour of having soup have a cup of green coffee. I'm asking you to have green coffee as it's decaffeinated and you won't have sleeping issues. Also, it has chlorogenic acid which gives good weight loss results. If you feel hungry, then feel free to have apples oranges or cucumbers and now our vegetarian weight loss meal plan is complete.   It's a 10 days meal plan and there are no Alternatives as I mentioned above it is safe for all be thyroid PCOS or diabetics PCOS and diabetics to ensure to have fillers every two hours as your condition demands the same. Also to all those following indulgent 10 to 15 minutes of fast walk jogging or cycling to keep your metabolism up and running follow the plan has shown and you'll be able to lose up to 10 kilos in 10 days and that too in a very healthy manner as a plan has superfoods like spirulina and Goji berries, which will provide you with all the essential vitamins and minerals.

Diet Plan For Weight Loss | 900 Calorie Veg | How To Lose Weight Fast 10 Kg in 10 Days a perfect diet plan for weight loss, diet plan for diabetic weight loss, diet plan for weight loss via Weight loss Tips https://ift.tt/2mOi05Y

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The Diet Guidelines to Control Diabetes Mellitus|Self Life Hacks

In the modern dietary management of diabetes mellitus essentially involves the modifications of the quality and the quantity of food to be taken by the diabetic acquired patient.

The following guidelines are applicable to all diabetes patients

Irrespective of the type, weight status, age, gender, or occupation they are in:

Most of the carbohydrate they consumed should always be in the form of starch (polysaccharides) such beans etc.

All refined sugars such as the glucose, sucrose, and their products (soft drinks, toffees etc.) and especially honey should be avoided, the reason is that these foods contain the simple sugars, which are easily absorbed causing rapid rise in the blood sugar.

These simple sugars can be replaced by Non-nutritive sweeteners, like., Canderel, saccharine, NutraSweet, or aspartame are suitable sugar substitutes for diabetic subjects.

The Animal fats such as butter, the lard, and other foods which contained high in saturated fatty acids and cholesterol should always be reduced to a minimum as possible and be replaced with the vegetable oils, particularly polyunsaturated fats.

The protein ( meat, beans, crab, crayfish, soyabean, chicken, etc.) and salt are restricted for those who are having the diabetic nephropathy.

Cigarette smoking should always be avoided by the diabetic patients. Alcohol should be taken only in moderation and is always better to avoid and should follow the diabetic life style and habits

The items which are allowed for free consumption include: Water and green leafy vegetables,/ tomatoes,/ onions/ cucumber/ aubergine / peppers, vegetable salad without cream, these are the lists of foods to be taken by diabetes

For patients who are too ill to eat solid food, they can be given a fluid or semi-solid diet which is substituted with (papaya, soya bean, custard, etc.)

Patients treated with insulin or certain oral hypoglycemic agents, like that of sulfonamides must be advised to eat food regularly to prevent hypoglycemia- 3 meals a day plus suitable snacks in between the meals.

The small meals spaced over the day, containing diabetic diet rather than 1 or 2 big meals, are helpful in avoiding post-pyramidal peaks in the blood sugar

When the overweight diabetic patients drop some of their weight by trimming down their ‘serving sizes’ and the calories, the insulin sensitivity in the body improves, thereby optimizing the drug therapy. 

This overweight diabetic group should be encouraged to maintain their current weight by: Maintaining their current ‘serving sizes,’ eating about the same amount of food each day, and eating at about their same times each day, taking their drugs at the same times each day, and exercising at the same times every day.

The diabetic patients should also endeavor to choose their daily food from starches, vegetables, fruits, and protein, while limiting the amount of fats.

Calorie guidelines for people who are having diabetes

The National Institutes of Health (NIH) recommends the following

About

1,200 to 1,600 calories a day for small women

who are physically active, small or medium-sized women interested in weight loss, or medium-sized women who are not physically active

About

1,600 to 2,000 calories a day for large women

interested in weight loss, small men at a healthy weight, medium-sized men who aren't physically active, or medium-sized or large men interested in weight loss

About

2,000 to 2,400 calories a day for medium-sized or large men

who are physically active, large men at a healthy weight, or a medium-sized or large women who are very physically active

Current Dietary Guidelines for Calorie Distribution:

45–65% of an adult's calories come from carbohydrates fewer than 10% of calories come from sugar

20–35% come from fat, with fewer than 10% of these calories coming from saturated fat

10–35% come from protein

Diabetic plate method:

The plate method can help a person get the right amount of each type of food.

Getting the right nutritional contents from food is important for everyone.

The plate method uses the image of a standard 9-inch dinner plate to help people visualize nutritional balance as they plan their meals.

The Centers for Disease Control and Prevention (CDC) recommend imagining that a plate full of food includes

50% non starchy vegetables

25% lean protein, such as lentils, tofu, fish, or skinless and fatless chicken or turkey

25% high-fiber carbohydrates, such as whole grains or legumes

 can add extras like a small amount of fresh fruit,a glass of 1% milk

Limited amounts of the following types of fats can support health:

Monounsaturated fats- such as olive and canola oils and avocado

Polyunsaturated fats- such as sesame seeds and nuts

Saturated fats - such as coconut oil, animal fats, and dairy products — can increase the risk of high cholesterol and cardiovascular disease.

Fiber, is slow to digest and can help with weight and glucose management. Current guidelines recommend a fiber intake of 28.0 to 33.6 grams each day for most adults. Males may need up to 38 grams per day.

What Are the Best Popular Diet Plans for People Managing Type 2 Diabetes?

Healthy eating, following the guidelines on building a diabetes meal plan, and focusing on making nutritious choices most of the time can help you shed weight.

Working with a registered dietitian who is also a certified diabetes educator can help you reach your goal weight while meeting all of your nutritional needs.

The two that are suggested for people with diabetes time and time again are

The Mediterranean diet and

The DASH (Dietary Approaches to Stop Hypertension) diet.

The Mediterranean diet 

Mediterranean diet is one of the popular diet used world wide. This diet is known for the health benefits like the decreasing cardiovascular risk, diabetes mellitus, improves brain function, decrease weight ,improves the quality sleep,decreases bad cholesterol. Researches have proved that this diet is one of the best diet to take care of health and decrease the chances of health issues.

Researchers favor the Mediterranean diet because it’s been researched for decades and has been shown to be beneficial at reducing the risk of heart disease, That’s important because people with diabetes are up to four times more likely to die from heart disease compared with adults without diabetes.

Click here to know more about Mediterranean diet and its benefits!

 The DASH diet.

The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease. Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes.

This diet helps to lower blood pressure without medication in research sponsored by the National Institutes of Health. This diet helps to reduce the sodium in your diet and also encourages to eat a variety of foods rich in nutrients 

Following this diet, we can reduce the blood pressure by 14 mm-Hg in just 2 weeks.

Click here to know more about DASH Diet and its benefits

There are two plate methods generally used 

American diabetic diet plate method samples

Indian diabetic diet plate method samples

American diabetic diet plate method samples

The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.

Sample diet 1.

Breakfast

Whole-wheat bread (1 medium slice) with 2 teaspoons jelly,

1/2 cup shredded wheat cereal with a cup of 1 percent low-fat milk,

a piece of fruit,

coffee

Lunch

Roast beef sandwich on wheat bread with lettuce, low-fat American cheese, tomato and mayonnaise, medium apple, water

Dinner

Salmon, 1 1/2 teaspoons vegetable oil, small baked potato, 1/2 cup carrots, 1/2 cup green beans, medium white dinner roll, unsweetened iced tea, milk

Snack

2 1/2 cups popcorn with 1 1/2 teaspoons margarine

Sample diet 2

Breakfast

• 1 serving Everything Bagel Avocado Toast

• 1/2 cup blueberries

• 25 pistachios

• 10 cherries

Lunch

• 1 3/4 cups Vegetable Weight-Loss Soup

• 2 slices whole-wheat baguette (cut ¼ inch thick)

• 1 medium apple, sliced

• Cinnamon to taste

Dinner 

• 2 1/2 cups Lentil & Roasted Vegetable Salad with Green Goddess Dressing

• 1 serving Frozen Chocolate-Banana Bites, to enjoy after dinner

Sample diet 3

Breakfast 

• 1 serving Yogurt with Blueberries & Honey

• 1 tsp. ground flaxseed

• 6 walnut halves, chopped or whole

Add flaxseed to yogurt for an added boost of fiber and omega-3s. Top with chopped walnuts, or leave the walnuts whole to have on the side.

Lunch

• 3 1/2 cups Mixed Greens with Lentils & Sliced Apple

• 1 medium orange

Dinner 

• 1 1/3 cups Chicken Sausage & Peppers

• 1/2 cup cooked brown rice

• 1/2 tsp. extra-virgin olive oil

• 1/2 tsp. no-salt-added Italian seasoning

• Salt to taste

(source)

Indian Diabetic Diet plate Method Samples

Sample diet 1.

Early Morning

Lime, honey, and warm water detox drink

Green tea with lime juice

Bitter gourd juice

Breakfast

Rice poha and 1 glass of fruit juice. (or)

Ragi poha and 1 cup green tea

Pre-Lunch

1 cup cucumber

Lunch

2 chapatis, 1 cup vegetable curry, 1 cup daal (or)

3 oz steamed or baked fish/chicken, ½ cup rice, 1 cup

vegetable curry

Dinner

1 cup vegetable curry, 2 chapatis, 1 cup daal, and curd (or)

Fish curry or chicken curry, 2 chapatis, ½ cup vegetable curry, and cucumber salad

Before Bed

1 glass of warm milk

Sample diet 2.

Early Morning

Green tea with lemon.

1 cup warm water with lime juice

Bitter gourd juice

Breakfast

2-3 idlis with chutney and sambar (use less salt) (or)

2 dosas with chutney and sambar (use less salt) (or)

1 small bowl of upma with chutney

Pre-Lunch

1 apple

Lunch

½ cup brown rice, 1 cup sambar with lots of vegetables, 1 bowl of curd. (or)

½ cup brown rice, 1 cup vegetable curry, ½ cup fish or chicken stew, 1 bowl of curd.

Evening Snacks

Green tea with roasted flaked rice with curry leaves and chopped garlic 

Black coffee and ¼ cup homemade snacks

Dinner

Vegetable clear soup or chicken and veg clear soup and two chapatis.(or)

Mix vegetable curry, two chapatis, and curd.

Before Bed

1 glass of buttermilk

Sample diet 3.

Early Morning

Warm water with lemon juice.

Bitter gourd juice.

Breakfast

1 piece of brown bread with boiled egg whites + 1 cup green tea. (or)

2 small parathas (without ghee or butter) with 1 cup curd Ragi flakes with one cup of milk

Pre-Lunch

Cucumber, tomato, carrot, and beetroot salad. Add a dash of lime, and garnish with coriander leaves and a few mint leaves.

1 apple

Lunch

2 medium-sized chapatis with ½ cup rajma/ chole + 1 cup okra curry/ any other vegetable curry

3 oz baked fish + veggies

Dinner

2 medium-sized chapatis, any vegetable curry (any type of gourd, brinjal, capsicum, etc.) except root vegetables, and 1 small bowl of curd (or)

Chicken stew, 2 small chapatis, and 1 small bowl of curd

Before Bed

1 glass of warm milk with a pinch of raw ground turmeric (source)

For more related articles regarding diabetes:

The lists of foods to be avoided by diabetes and their alternatives

Diabetes & Diet: Few best foods to control diabetes

How to reduce weight in a healthy way?

The prevention and control of diabetes mellitus: lifestyle and dietary

The role of glycemic index in control of diabetes mellitus

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