Supefoods for Diabetics

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Every food has different nutritional levels.  Nutrients in lettuce may not be as plentiful as those in kale and spinach. Besides nutrient content off the food, another important thing which could help you in making healthy food choices is the glycemic index(GI) of a food.  GI measures how quickly a food will convert into glucose in your blood and raise your blood glucose level. . Foods with lower GI index are a better choice for people with diabetes.  Here are few super foods that are healthy for diabetic people.

 

Tomatoes

 

Tomatoes

Tomatoes are rich in lycopene and other nutrients.  Lycopene is a powerful substance that could help reducing the risk of heart disease and macular degeneration. Studies have shown that tomatoes can be effective in reducing symptoms associated with diabetes such as blood pressure. Tomato consumption might help reduce cardiovascular risk that’s associated with Type 2 diabetes.

 

Low fat milk and Yogurt

 

dairy products

Vitamin D is an essential nutrient which keeps our bones healthy. Dairy products like milk and yogurt are rich in Vitamin D and could be a smart choice for diabetics as they are low in Glycemic index.  Studies have shown that dairy intake especially low fat dairy is associated with 9 percent lower risk for type 2 diabetes.

 

Berries

 

Mulberries

Berries like blueberries, raspberries, strawberries, blackberries etc are loaded with Vitamin C, fiber and antioxidants. Due to high content of diabetes they help in reducing the risk of heart disease and cancer. They are also known for their anti-inflammatory properties.

 

Salmon and Omega-3 fatty acid rich Fish

 

Fish

Fish are rich source of proteins and omega-3 fatty acids, which not only lower risk of heart disease but is also healthy for skin and bones. Fish do not contain carbs and will not affect your blood glucose levels. Adding salmon to a meal can help slow the digestion of other foods eaten with it. Fish oil is also a source of omega-3 fatty acids.

 

Non starchy Vegetables

 

Asparagus health benefits

Non starchy vegetables have low carbohydrate content and due to their high starch content helps in satisfying your hunger and boosting your intake of vitamins, fiber, minerals and phytochemicals. They are also low in calories which make them one of the few foods that can be enjoyed by people with diabetes. Non starchy vegetables contains artichokes, asparagus etc.

 

Beans

 

Green Beans Health Benefits

 

Beans are highly nutritious foods and are rich in fiber and protein. They are great protein source for vegetarians and vegans. They also provide minerals like  magnesium and potassium. Being low in GI, green beans, black beans are good for diabetics.

 

Whole Grains

 

Whole Grains

Whole grains are full of antioxidants and soluble fiber. They are not only good for your digestive system but also helps in metabolizing fats. People who eat whole grains have low blood cholesterol and stable blood glucose levels.  Besides whole grains, lentils also provide complex carbs and proteins.

 

 

 

 

Foods you have been Eating All Wrong

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Sometimes, we lose out on flavor and even nutrients, by eating our food in a wrong way. Here is the right way to enjoy some of the fruits and vegetables and gain nutritional benefits from them.

 

1. Let Garlic and Onion rest

 

Foods you are eating wrong

Most of us, after chopping onions and garlic, straight put them into the pan for cooking rather than letting them sit for a while. Cancer fighting compounds ad flavonoids in garlic and onion are activated when the cells walls are broken down by cutting and chopping and as soon as they hit the heat, these compounds become ineffective.

So, make sure, that after you chopped your onions and garlic, you let them sit for a few minutes, so as to allow formation of healthy compounds. How Eating Garlic Affects Your Health?

 

2. Do not throw away Pineapple core

Foods you are eating wrong

Pineapple core contains Bromelain, which plays a significant role in reducing inflammation in our body. Try enjoying the pineapple core by chopping it and putting it in a pitcher of water. It will help you drink more water and you can even cook it down or eat it raw.

 

3. Boiled Veggies are not Healthiest

Foods you are eating wrong

There are some vegetables, which when boiled, could result in nutrients loss. Most of the time, over boiling the vegetables turns them into a mush.  Roasting vegetables is better than boiling, except carrots.

Studies have shown that boiling carrots actually increases the amount of Lutein which promotes eye health and has no negative impact on beta-carotene content of carrots. Health Benefits of Carrots

 

4. Do not throw Broccoli Stem

Foods you are eating wrong

Keep the stem of broccoli or cauliflower as they are also loaded with nutrients. The stems contain more fiber, Vitamin C  and calcium than the florets.

Dried and Fresh Herbs are Not the Same

Fresh herbs are more aromatic than the dried ones and goes well with fresh items, while dried herbs work best for sauces and soups and as rubs for meat. Dried herbs are always better but that doesn’t mean sprinkling dried parsley all over your favorite pasta. Health benefits of herbs

 

5. Do not throw away Hot Pepper seeds

Foods you are eating wrong

Seeds of hot pepper are not bad and can be used for their spiciness. The flesh of hot peppers isn’t spicy but has a peppery flavor.  Are Jalapenos Pepper Good For Health

 

6. Do not Eat Raw Tomatoes Only

 

Foods you are eating wrong

Cooking tomatoes make them more healthier than their raw form. According to a study, “cooking tomatoes allow about four times more lycopene to be absorbed in the blood compared to raw”.

Cooking tomatoes also helps in separating lycopene antioxidants from the proteins and allowing more amount of lycopene to be released into the body. Amazing Health Facts about Tomatoes

 

7. Do not Stir Fry Broccoli

 

Foods you are eating wrong

Most of us consider that broccoli is a stir fry recipe. But according to various studies conducted, broccoli loses its Vitamin C content by approximately 24 percent as well as its antioxidants, soluble protein and sugar, when deep fried.

Best way to enjoy broccoli is to steam it. Steaming allows the nutrients of broccoli to remain nearly as intact as in its natural raw state. You can add other stir fry ingredients with the steamed broccoli .

 

8. Do not soak your beans for long

Foods you are eating wrong

If you are soaking beans, remember you do it in salted water overnight. This will help in making their shells soft and will reduce the amount of time to boil and cook them.

The longer you cook your food, the greater the loss of vitamins and minerals.

 

 

What A Food’s Color Can Reveal About Its Nutrition

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Green Versus Purple Cabbage

Purple cabbage is rich in Vitamin A, Vitamin C and iron. As compared to Green Cabbage, Purple cabbage contains high amounts of these nutrients. One cup of purple variety can provide you with about 33 percent of daily requirement for Vitamin A as compared to green cabbage’s three per cent. But green cabbages scores high with their Vitamin K content, providing with 57 percent of your daily requirement as compared to purple cabbage, which is only 28 percent. Vitamin K Rich Foods

 

Red Versus Green Apples

 

Apples have potential health benefits due to their nutrient content. Though, both Red and green apples have same amount of fiber and Vitamin C, but Green apples tend to have slightly low levels of carbohydrates and calories than red apples.

Red apples are rich in beta carotene, in fact, they  have twice the amount of beta carotene than green ones, which might be because of the color. Health Benefits of Eating Apples

 

Green Versus Red Bell Peppers

 

Green Peppers are typically cheaper than red or orange bell peppers and also have fewer nutrients.  Few nutrients in green peppers are because of their shorter growing time.

The chlorophyll masks red pigment in green peppers until the vegetable matures and become red in color. Red peppers are usually aged green peppers. Why You Should Eat Capsicum

 

White Versus Brown Eggs

    

Egg’s color says less about its nutrition and more about the chicken type. There is no difference in yolk or taste or nutrient content of both brown and white eggs. Chickens with  white earlobes lay white eggs and those with red earlobes lay brown ones.

 

 Orange Versus Red Carrots

 

Carrots are rich in different antioxidants and are good for your Eye and Heart health. Orange carrots contain high levels of beta carotene, which is important for a healthy vision.  Red carrots contain a pigment named lycopene, which has been found to be associated with lowering risk of certain cancers. Eating carrots of different color can be a feast for your health. Carrots different color doesn’t mean that one is necessarily healthier than the others.

 

 

Vitamin Essentials for Women

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To maintain health and prevent health problems related to vitamins and minerals deficiency, we need to make sure to add variety of vitamins and minerals  in our diet or if necessary, take vitamin and minerals supplements. Here are top Vitamin Essentials for women

1. Multivitamins

 

Multivitamins are an essential supplement to keep you healthy. Every vitamin performs a specific function in our body. Make sure that your multivitamins contain Vitamin A, C, D, E and K and B complex and minerals like potassium, zinc and iodine.  Avoid mega-vitamins as they may contain high levels of vitamins and minerals, which could be dangerous to your health. Here are the top Vitamin Essential for women

  •  Vitamin A

If you want to maintain overall health of your body including good vision, start taking vitamin A rich food. There are two types of vitamin A: Preformed Vitamin A (found in meat, poultry and dairy products) and Pro- vitamin A (Found in orange and yellow fruits and vegetables).

  • Vitamin C

Immunity booster and speed up growth and repairing process in the body. Broccoli, grapefruits, oranges, green and red peppers, potatoes, sprouts, tomatoes.

  • Vitamin E

Vitamin E anti aging property and helps in slowing down age-related changes in your body and also good for skin and hair. Sources: almonds, peanut butter, cod liver oil, sunflower seeds.

  • Vitamin K

An important vitamin for strong bones and also helps in reducing heart diseases. Source: Green Leafy veggies, fish oil, soybean oil.

  • Vitamin B Complex

All forms of Vitamin B helps in making energy from the food we eat and also helps in forming Red blood cells. Sources are fish, poultry, eggs, green vegetables, beans, peas. Not getting enough of vitamins can cause diseases, for example lack of B12 or B6 can cause anemia.

2.  Vitamin D

Vitamin D

Vitamin D helps in the absorption and utilization of calcium, which is a main building blocks of bone. To prevent Vitamin D deficiency, sun exposure is necessary.

This Vitamin also protects against osteoporosis and bone injury and help reduces the risk of multiple sclerosis, rheumatoid arthritis and various types of cancer. One can get Vitamin D from egg yolks, saltwater fish, milk, cereals and Vitamin D supplements. Vitamin D Daily requirement

3.  Calcium with Magnesium

Calcium and Magnesium are essentials minerals required by our body. Calcium helps in keeping our bones and teeth healthy and strong, promote proper functioning of our blood vessels and nervous systems.  Vitamin D and magnesium are essential to help the body in calcium absorption and utilization.

Magnesium also prevents calcium’s potentially constipating effects. Natural foods rich in Magnesium and Calcium

4.  Omega-3 Fatty acids

Omega-3 Fatty Acids

Omega-3 fatty acids are good for your heart and brain health. It is a healthy fatty acid which prevents the formation of plaque in your arteries and lowers the levels of bad cholesterol in the blood. It also lubricates your joints. Fish oil and some plant and nut oils are rich in Omega-3s.  Daily requirement of Omega-3

5. Folic Acid (Vitamin B9)

Folic acid is essential for women during pregnancy. It helps protect against neural tube defects in babies. It is also important for women who are not pregnant, as folic acid is required in the formation of red blood cells. There are various vegetables and grains which are rich source of folic acid. Daily Dosage of Folic Acid

 

 

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