Diabetes is a chronic disease that has reached epidemic proportions among the adults and even young children worldwide. Diabetes can lead to poor health outcomes if not treated on time. They can cause several short-term and long-term illnesses. High blood sugar levels can lead to certain illnesses such as vision impairment and blindness, foot ulcers, infections, kidney failure, strokes and heart attacks and damage to the nervous system, leading to pain and weakness. However, certain dietary changes can be of great help if you want to control your blood sugar levels. Lifestyle modification like eating a fibre-rich diet, healthy fats and regular physical exercise can help reverse diabetes.
Let us talk about the importance of carbohydrates in our diet. Different foods contain different types of carbohydrates. However, it is important for us to distinguish between whole carbohydrates and refined carbohydrates. Whole carbohydrates are healthy as they are not processed and contain the fiber found naturally in the food. On the other hand, refined carbohydrates are unhealthy as they are processed and the natural fiber is wiped out. Some common examples of whole carbohydrates include dark green leafy vegetables, brown rice, brown bread, fresh fruits, legumes, starchy vegetables and other whole grains. These foods should be included in your diet. Refined carbs include sugar-sweetened beverages, aerated drinks, baked goods, sugary stuff, pastries, white bread, white pasta, white rice and others. Regular intake of refined carbohydrates can be harmful and lead to increase in blood sugar levels. Including “healthy” carbohydrates in your diet can help you manage diabetes and provide plenty of energy-without blood sugar spikes-to fuel your day.
Include these healthy carbohydrates in your diet right now:
1. Yogurt: The real hero of dairy products yogurt delivers not only high protein, carbohydrates and calcium but also vitamin D a vital nutrient for people with diabetes. Eating yogurt may help lower the blood sugar levels. You should stick to plain yogurt and do not add any sugar. You can add a pinch of salt and pepper for better taste and even include in your smoothies along with fresh fruits.
2. Oatmeal: Rich in soluble fiber oatmeal should be a part of your diet. Oatmeal is slowly digested and absorbed, which helps in managing diabetes. It also helps lower cholesterol, thereby aiding in maintaining a healthy heart. Oatmeal can be perfect for your early morning breakfast or an evening snack.
3. Quinoa: One of the pseudo grains which is high in essential nutrients carbohydrates, protein, fiber and other nutrients, quinoa is a perfect choice for diabetic patients. It is versatile and extremely easy to make. You can try swapping it in for your regular rice or pasta.
4. Sweet potatoes:
Extremely delicious and nutritious thanks to their high fiber content sweet potatoes are one of the healthiest carbohydrates you can include in your diet. You can roast it or grill it. You can even season it with a pinch of cinnamon and salt. As an added benefit, sweet potatoes are shown to help control blood sugar levels.
5. Lentils: Pulses are loaded with proteins and can be part of your balanced diet. Lentils like beans and chickpeas offer several health benefits. Cooked lentils contains high amounts of potassium, which helps to control blood pressure and blood sugar levels. Also, lentils along with rice and a dollop of ghee make a perfect wholesome meal.
6. Apples: We all have heard the phrase an apple a day keeps the doctor away. Moreover, every fruit is extremely nutritious and can never be harmful to your health. Apples are good sources of fiber, carbohydrates and iron making them worth their naturally occurring sugar.
You can have an apple every morning or add it into your fruit salad or even smoothies.
5 Foods That Will Detoxify Your Lungs And Heal Them Naturally
Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.
Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.
Some foods which are great for good lung health are listed below:
1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.
2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.
3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.
4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.
5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.
Fasting may help keep age-related diseases at bay: Study
Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.
The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.
“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.
The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.
High-fibre diet lowers risk of death, non-communicable diseases: Lancet
Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.
The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.
Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.
“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.
“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.
“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.
Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.
The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.
The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.
However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.