Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts

5 Tips to Keep Your Kidneys Safe From Harm

Kidneys are one of the most delicate and vulnerable organs inside a human body. Kidneys start losing their functionality once a human body becomes 35 years old. Their filtration capacity naturally starts declining at a steady rate. In fact, a recent report reveals that kidney functions decrease by 10% with every decade after a person enters his 30s. As a result, kidneys also become highly susceptible to various diseases at later stages in life.
Although it's true that your kidneys will start failing slowly, there are ways by which you can lower the damage rate. Therefore, it is important for you to consider some useful tips to keep prevent developing kidney diseases.
#1. Drink lots of Water: 
You need to drink as much water as possible. It will not only help your body stay hydrated, but also motivate the kidneys to clear every toxin. Moreover, this will help you control your body temperature, decrease indigestion, and support blood volume. Therefore, it is important that you drink at least 2 liters of water every day.
#2. Avoid Smoking and Drinking: 
Smoking is extremely harmful for health, and although it does not affect the kidneys directly, it reduces kidney function significantly. Excessive alcohol consumption can disrupt a body's hormonal control and electrolyte balance. These disruptions also affect the kidneys very badly, and they will gradually weaken your kidney's power.
#3. Reduce your Salt Intake: 
I'm sure you know that salt is responsible for increasing the amount of sodium in a diet. Excessive salt in a diet can make you suffer from high blood pressure. You can also become a victim of more harmful cases like formation of kidney stones. This is the reason you should cut your salt intake.
#4. Go for Daily Exercises: 
Recent researches show that obesity and overweight are major issues behind kidney problems. If you are overweight or suffering from obesity, then your kidney functionality will decrease at a more rapid scale. Therefore, you must exercise regularly (even if it is light scale) to lose weight or keep it in check.
#5. Don't Resist to Urinate: 
This is a very common practice, mostly seen in women. They are usually cautious about hygiene, and therefore, resist the urge to urinate unless they find a clean toilet. They do not understand that resisting this urge puts a tremendous pressure on their urinary bladders and kidneys. They should urinate more often to make sure their kidneys are safe from harm.



Top Health Benefits of Turmeric

Turmeric is a spice derived from the dry ground root of the Curcuma longa, a plant native to India and Indonesia with the health benefits of turmeric being utilized for many tens of generations. Although the root has a thick brown skin and orange flesh, turmeric is a deep yellow-orange color from which it derives the nickname of Indian saffron. Turmeric has been used as a traditional medicine for thousands of years, but it is best known today for its culinary uses. Turmeric gives American yellow mustard its bright yellow color, and it is one of the main ingredients in curry dishes. It has a bitter, peppery flavor and gives off a scent that is similar to mixture of orange peel and ginger.

History of Turmeric

Evidence suggests that turmeric has been used for over 5,000 years. Its use began in Indonesia and India, where it became a valued Ayurvedic medicine where the health benefits of turmeric are used extensively. Use of turmeric for both culinary and medical purposes began to spread in the following centuries, first reaching China and the Middle East. The Middle East introduced turmeric to European traders in the 13th century. Today, turmeric is still principally harvested in India and Indonesia, but it is also an important export in many other countries, such as China, Taiwan, the Philippines, Jamaica and Haiti.

Composition of Turmeric

The primary active ingredient in turmeric is a substance called curcumin, which is non-toxic and gives turmeric its pigmentation. Different batches of turmeric contain varying degrees of curcumin, but turmeric supplements and curcumin extract can be purchased that has a guaranteed and evenly distributed curcumin content. Other nutrients can also be found in turmeric. The nutrients and quantities in 2 teaspoons, or 4.52 grams, of turmeric powder is as follows:
  • Manganese - 0.36 mg
  • Iron - 1.88 mg
  • Vitamin B6 - 0.08 mg
  • Potassium - 114.48 mg
  • Dietary fiber - 960 mg

Health Benefits of Turmeric

Turmeric has been used as a part of traditional Indian and Chinese medicine for centuries, and modern medicine is beginning to back up many of these uses with scientific data. The most widespread use of turmeric is as an anti-inflammatory. Curcumin has been shown to produce anti-inflammatory effects that rival those of hydrocortisone, phenylbutazone and ibuprofen. Additionally, curcumin does not have the potential for toxicity that these other drugs have. Some of the conditions for which turmeric may be beneficial are as follows:

Inflammatory Bowel Disease

Curcumin is an inexpensive and non-toxic way to treat most forms of inflammatory bowel disease (IFB), including Crohn's disease and ulcerative colitis. A medical study performed on mice shows that curcumin reduces the inflammation of intestinal walls and reduces intestinal ulcers. The same study showed that curcumin also helps obese mice to lose weight. One of the hallmarks of this study was that curcumin was found to be effective in concentrations of only 0.25 percent, which is about the same as in most curry dishes.

Rheumatoid Arthritis

Curcumin has been found to be a powerful antioxidant. As such, it can eliminate free radicals in the body that damage healthy cells. In rheumatoid arthritis, free radicals are responsible for causing joint inflammation and joint pain. The combination of an antioxidant and an anti-inflammatory provides relief for those with mild to moderate joint disease. Arthritis sufferers taking curcumin were found to benefit from reduced morning stiffness and increased maximum walking time.

Cystic Fibrosis

A study in 2004 shows that curcumin can correct the most common type of genetic defect that causes cystic fibrosis. Cystic fibrosis is a life-threatening disease that affects about 30,000 people in the United States. Cystic fibrosis causes the lungs to be covered by a thick mucus, and it also damages the pancreas. The disease is caused by a birth defect in a gene responsible for producing a certain protein. The most common defect is called the DeltaF508 defect. Curcumin has been found to allow the defectively produced protein to be eliminated by the body instead of building up and forming the mucus.

Cancer

Curcumin has been found effective in many types of cancer. Because of its antioxidant properties, it is beneficial for all types of cancer, but studies have primarily focused on colon cancer, prostate cancer, breast cancer, lung cancer and leukemia. Curcumin is also effective against cancer because it has been found to increase liver function. Although curcumin can help prevent cancerous cells from growing, it can also slow the spread of cancerous cells by inhibiting their growth. Turmeric is most effective in fighting cancer when combined with a diet high in beneficial vegetables. Turmeric and onions may help to prevent colon cancer, while turmeric and cauliflower may fight prostate cancer.

Liver Disease

The liver is responsible for detoxifying the blood. This is done through the production of enzymes that break down the toxins into materials that are easily eliminated by the body. Taking turmeric increases the production of these enzymes, thus improving liver function. In studies done on rats, enzyme production increased by 16 percent after 14 days of taking curcumin on a daily basis.

Cardiovascular Disease

Many forms of cardiovascular disease are caused by unhealthy cholesterol levels. When cholesterol oxidizes in the blood, it attaches to the vessel walls and builds up as plaque. Both the curcumin and the vitamin B6 in turmeric can help prevent the oxidation of cholesterol. In addition, vitamin B6 regulates homocysteine levels. Homocysteine is responsible for the direct damage of blood vessels.
Curcumin helps to lower cholesterol levels through interaction with the liver. Liver cells begin to produce increased amounts of mRNA, which increases the number of receptors for LDL cholesterol, thus increasing the elimination of LDL from the body.

Alzheimer's disease

New studies have found that one of the most important health benefits of turmeric may be effective in preventing neurodegenerative diseases, such as Alzheimer's disease. Research began when it was noted that cases of Alzheimer's disease is very low among elderly Indian people with diets high in turmeric. Animal studies have backed up the belief that turmeric slows Alzheimer's disease. It is thought that curcumin may block production of a protein, IL-2, that is known to destroy the protective sheath that surrounds nerves.
In 2004 and 2006, two studies proved that curcumin crosses the blood-brain barrier where a protein called amyloid-B accumulates in the brain and disrupts normal brain function. Normally, this protein is eliminated by the body, but patients with Alzheimer's disease can no longer eliminate it. Curcumin in the brain has the effect of breaking down this protein so it can be successfully eliminated by the body.

Summary

The health benefits of turmeric are still being explored and documented but by using turmeric in curry's or taking supplements, it is possible that a raft of degenerative diseases can be affected positively as well as a tasty meal being cooked!

Beautiful Panini Meals

1. Healthy, High-quality Panini
Don't forget, Panini is an Italian sandwich, that's recommended by 100% reviewers, so there's no way you wouldn't like it, if you keep in mind some little advice. First of all: Pay attention to the quality of your Panini sandwich! If you thought you can prepare it with any kind of bread or cheese, well... the recommended bread is ciabatta or michetta. When it comes to cheese, Mozzarella is the best choice you can make. Also, make sure all the ingredients you use are fresh and clean, before including them into your Panini recipe.
2. Tasty Panini
It is now time to make the Panini worth its popularity! While grilled chicken and turkey meat are well-known ingredients, they might not be the best for you.
In order to get the tastiest Panini for you, make sure to use your favorite ingredients in it! You may prefer ham or porch, instead of turkey meat, so do not hesitate to replace it into your Panini! The important thing, however, is not to forget any of these: meat, vegetables and cheese.
The classic Panini includes meat. But if you are a vegetarian, Vegan Panini's are well-known in the Indian kitchen, and are made with fruits and vegetables, so you can adjust them to your tastes, too!
Just a little advice: Panini is great with meat, of course, so you'd better use it in order to feel the authentic, divine taste of this Italian food!
3. Beautiful Panini
Here we are, at the main point! The aesthetic of Panini is one of the principal facts that brought it the high place, above other Italian foods.
Don't use just ciabatta or michetta bread, but also baguettes and make different notches on the upper surface of them, in order to give it a nicer aspect. Use as many ingredients - it's preferred to use as many colors as you can (red tomato, green salad, brown meat etc.), to give it both best look and taste at once.
Also, using a Panini Grill or a Panini Press is the best way to provide it the most delicious taste and the best look, too.
Using this advice, not only that your Panini will suppress your hunger, but will also enchant you with the greatest taste. Try more recipes of Panini Sandwiches - like Chicken Panini, Turkey Panini, Vegan Panini etc. - in order to find the best, tastiest and most beautiful Panini meals for you!
You can now read on our website the most viral news and articles about interesting, funny or useful things. Do you want to read some interesting news in the morning while drinking your coffee, check the new trends in fashion or simply read something new and interesting in the evening before going to sleep? Here's the right place!


Chocolate: The Good, the Bad and the Bitter

It's pretty common knowledge that chocolate made its appearance among the Aztecs as a beverage for kings. The cacao beans, from which the beverage was derived, were highly valued and used as a form of currency. When Hernando Cortez, a ruthless conqueror, set his sights on the Aztec nation, he was introduced to the bitter drink by King Montezuma. Cortez proceeded to pillage their country and take over their lands, which included the cacao plant.
Back in Spain, Cortez had no idea what he had stumbled upon until some enterprising chemists added sugar and honey to the bitter beverage and happily introduced a drink which became the forerunner of hot chocolate, ushering in the world's love affair with chocolate. By the 17th century, Europe's elite was happily guzzling the newly prized beverage (were waistbands expanding concurrently, one wonders). And with the promise of aphrodisiac, as well as medicinal powers, small wonder that it took off.
But, alas, until it was mass produced in the latter part of that century, the masses could only dream about it, as the cost was too high and the Easter bunny only a far off fantasy. In the early 1800's, the Dutch discovered a process to make powdered beans less bitter and paved the way for our present day cocoa, still called "Dutch chocolate." Soon, solid chocolate was created, and Katy bar the door, Europe developed an insatiable sweet tooth. Mid-1800's. a resourceful gentleman by the name of Joseph Fry took chocolate paste and a few other ingredients and pressed it into a mold, which hardened and became the first chocolate bar. A few decades later, the Cadbury company began selling boxes of this glorious treat in their native country of England.
The Swiss, a country synonymous with chocolate, had a hand in creating milk chocolate and became the brainchild of the Nestle company. Sound familiar?
Not to be left out of the mix, American soldiers carried chocolate during the Revolutionary War, and it would sometimes be used as wages, when money was short (works for me). Once again, the value of the cacao bean was put into service.
Present day chocolate manufacturing in the U.S. alone is a staggering 4 billion dollar industry, with the average American eating over half a pound per month. Which might translate easily into that much in body weight gain!
Chocolate is synonymous with the name Hershey. Founded by Milton Hershey in rural Pennsylvania in 1886, it first started out as a caramel company. Soon Mr. Hershey branched out into chocolate production and introduced the first Hershey bar eight years later, with the express purpose of making chocolate available to the common man as an affordable treat. Not satisfied with just a factory, he built an entire town for his workers, and Hersheytown, PA came to life. Hershey kisses made their appearance in 1907 and were originally wrapped by hand, which required long assembly lines of women wrapping all day long, but the end result was worth it. In 1926, Hershey's syrup hit the market, and children of all ages could add it to their milk or pour it over ice cream. Not only a businessman but a philanthropist, Hershey created jobs for people during the Depression and provided for orphans at Hersheytown.
Numerous foreign countries supply the cacao beans to support the world's chocolate habit, and the value of chocolate goes far beyond the lovable candy. Many of these third world countries depend upon their cacao bean exports. Case in point,the tiny island of Playon Chico, off the coast of Panama, is welcoming assistance from outside sources to increase its production. A relatively isolated people, they look to the beans for medicinal properties and are beginning to export them for much-needed revenue.
There seems to be no end to this glorious product called chocolate. In the U.S., candies run the gamut from inexpensive drug store brands like Whitman's and Russell Stover, to upscale imports of Godiva, Lindt, Ghiradelli and Roche and everything in between. The original producers of chocolate and candies, Nestle and Cadbury, are still alive and well. (this author prefers Chicago-based Fannie May)
So whether you fancy a rich truffle, a Snickers bar, a handful of Hershey kisses or a thick chocolate sauce on your chocolate ice cream, from milk to semi-sweet, powdered or solid, bake with it, eat it straight or order it mixed in with your favorite coffee drink, it just keeps coming. And aren't we grateful.

Strawberry Not Just A Beautiful Fruit

What’s the first thought that comes to your mind, when you think of strawberry – a mouth-watering dessert of strawberries mixed with fresh cream? To end an interesting evening on sweet note, this is just the right dessert. Strawberries serve more than just fulfilling the sweet tooth. It is packed with hordes of health benefits, making a nutritious fruit for mind and body.

Eat this succulent fruit in its raw form or serve it as jams, syrups, salads, smoothies, wine, juices, and more. Strawberries are full of vitamin C, potassium, sodium and iron as well as being low in calories. Not just delicious, a strawberry is also a great skincare additive, especially due to its mildly astringent properties. Strawberry flesh and juice is recommended mainly for oily skin to improve texture, minimize greasiness and encourage a healthy and more radiant complexion. The ellagic acids in strawberries appear to inhibit the growth of tumors (cancer cells). They are also a good source of salicylic acid that removes dead cells and clean pores.

Strawberry helps in soothing sunburned skin, skin blemishes as well as discolored teeth. An alternative to placing cucumber on the eyes, place a sliced strawberry to reduce the puffiness. They are known to fight heart disease and provide a number of vitamins and minerals that support overall human health. By adding strawberries to your diet, we build a healthy immune system. In addition to various nutrients and minerals, strawberries are an excellent source of vitamin K and manganese, as well as folic acid, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

Packed with immense health benefits, strawberries when added to beauty recipes for skin exude magic… Try out these homemade recipes made with this luscious fruit as main ingredient.

Kiwi Cucumber Strawberry Facial Cleanser – Blend 5 to 6 strawberries, 1 kiwi, peeled and 1/2 cucumber to a smooth paste, not a runny mixture. If the mixture is slightly runny, add bit of oatmeal until the potion is of proper consistency. Apply to your face and neck area with gentle massage to exfoliate the skin. Let the paste settle on your skin for 10 minutes and then rinse well with warm water. Your skin will feel fresh and clean.

Strawberry Facemask – Combine 2 or 3 ripe strawberries with 2 tbsp of finely grounded oats and 1 drop of lemon essential oil to form a paste. Spread the paste on to the face and neck area with fingertips. Relax for 20 minutes. Rinse off with cool water followed by a toner and moisturizer. The pieces of strawberry seeds aid in the skin treatment process.

How the body uses food

Food has nutrients in it— substances that give our body many important things that we need. They provide us with energy and also help control the way our body grows.

Before nutrients can go to work food must be broken down so that they can pass into our body. This is called digestion. It starts when we chew the food that we eat. When we swallow it it travels on to the stomach where it is mixed together with water and other fluids. Then the food is passed on to the Digestion - How the body breaks down foodintestine. Nutrients escape through the walls of the intestine into our blood. From there they are carried to all parts of the body.


 Most food leaves waste that the body cannot use. Some of it goes to the kidneys and turns into urine. The liver also filters out waste. What is left over passes through the large intestine and leaves our body.

Nutrients

There are six main groups of nutrients: proteins, carbohydrates, fats, vitamins, minerals and water. The energy that food gives us is measured in kilocalories, or one thousand calories. A calorie is the energy that is needed to raise the temperature of water by one degree Celsius.

Water

Although water does not give us energy it is the most important nutrient. We may be able to live on without the others for weeks, but we cannot go on without water for more than a few days.

Water has many functions in our body. It helps break down food. It also cools the body down when it becomes too hot. The body carries away waste products in a watery solution.

Our body needs about 2 –3 litres of water a day. We get it from the water and liquids we drink but also from fruits, vegetables and other food.

Carbohydrates

Carbohydrates are the main source of energy for our body. Sugars and starches have carbohydrates in them.

Sugar is a simple carbohydrate. It gives us energy very quickly. This form of energy can be found in dairy products, honey, syrup, jams and jelly.

Starches must be broken down into sugars before our body can use them. They are found in beans, bread , potatoes, cereals, corn, pasta, peas and potatoes. They provide our body with a constant supply of energy.

Fats

Our body needs fat in small amounts. Fats are made up of carbon, oxygen and hydrogen. They store vitamins and produce fatty acids. We need these acids to produce cell membranes.

Fats can come from animals or plants. They are in meat and dairy products, like butter and cheese. Other types of fats are in vegetable oils, nuts or seeds.

Too many saturated fats produce a high level of cholesterol, a waxy material made by the body. It starts building up in the walls of blood vessels and may block blood as it flows through our body.

Proteins

Proteins are among the most important building blocks of our body. Muscles, skin and hair , for example, are made up of proteins.

Proteins are complex molecules made up of amino acids. The body can produce some of them itself, but we must get the others from food. Proteins are in cheese, eggs, fish, meat, milk, as well as in nuts, peas and beans.

 Minerals

Minerals are needed for growth. They are inorganic, not made up of living things. Our body needs different amounts of various minerals. Calcium and magnesium, for example, are important for bones and teeth. We also need small amounts of iron. It is a component of haemoglobin, which carries oxygen to red blood cells. Fluorine or zinc are other minerals we need in very small amounts. They are called trace elements.

Vitamins

Our body needs a variety of vitamins to stay healthy. Each of them does a different job. Vitamin A, for example, helps skin and hair grow. Vitamin C is needed to fight off infections. Vitamin D helps the growth of bones and teeth

 


8 Keys to Proper Diet and Nutrition

There are a few misconceptions about diet and nutrition. I don't typically like the word diet since many associate it with specific eating habits that are followed for a period of time and then you get off the diet. Nutrition on the other hand is something that we all know is important, but it just seems a fancy word that takes itself too seriously. In the end nutrition seemed to be a better description of what I wanted to explore, so here are some basic guidelines for any general diet and nutrition plan.
A healthy body is similar to a finely-tuned car. And there is nothing better than keeping the body tuned than following a balanced diet and nutrition program. This does not have to be restrictive; it should just follow some basic guidelines. The body needs food as its fuel and lifestyle, exercise and mental attitude as its regular maintenance for it to achieve its health potential. This explains the relation between health, diet and nutrition. Putting in the wrong fuel or forsaking the right fuel will prevent your body from delivering its power and best performance. Nothing is more important than proper diet and nutrition because without it, the body engine will splutter, cough and eventually stall. However, when following a balanced diet and nutrition, you can benefit from:
  • Added vitality and energy
  • Obtaining the weight that's ideal for you
  • Stronger and more powerful immune system
  • Improved overall body performance
  • Delayed effects of aging
  • Being fit and active
  • Lessened fatigue and tiredness
  • Healthy teeth and gums
  • Enhanced ability for concentration
  • Total health which means less risks for diseases
How can you achieve proper diet and nutrition?
Basically, proper diet and nutrition can be achieved from following the simple guidelines outlined below. A well-balanced diet and nutrition program includes:

1. Low fat

Almost all nutritionists and health experts agree that cutting down on fats from butter, cream, fried foods, oils and margarine is the best way to reduce weight and make your modern diet and nutrition healthier. This is also particularly important for a healthy heart.

2. Moderate Carbohydrates

Because many people have gone weight-conscious, they have forgotten the importance of rice, potatoes, pasta, cereals and bread to their health. Carbohydrates are important for vitality and energy so if you want to energize your body, take in foods that are rich in good quality carbohydrates.

3. High Fiber

Fiber is the large indigestible part of the food that you take in everyday. It doesn't only get you chewing, it also keeps the inner part of your body moving smoothly, helps prevent bowel cancer and gallstones, helps lower cholesterol, and keeps your weight in check. Grain breads and whole wheat are good sources of fiber.

4. Vitamins and Minerals

Fruits, vegetables and grains are abundant with vitamins and minerals as well as with other natural substances that functions as antioxidants. These foods help the body fight the free radicals that you get from bad foods and pollutants that could damage membranes, and cells.

5. Eat Variety of Foods

Eating a variety of foods will help you get all the nutrients your body needs. Try having a meal with foods rich in protein, carbohydrates, vitamins and minerals and you get all the good nutrients your body deserves. Each meal should contain food from all 3 macro nutrient groups.

6. Limit Consumption of Sugar and Sweets

Sugar can help you stay active and on the go however, when taken excessively, adds unwanted kilojoules in your body and can displace and dispose other important foods especially in kids. Excessive intake of sugar and sweets may also cause tooth decay and other dental problems.

7. Limit Consumption of Salt

The usual diet and nutrition program is laden with salt. While most people think that salt is a good flavoring for all foods, it actually masks the real flavor of the food you are eating. Not only that! Many packaged and prepared meals have high levels of sodium that is bad for your health so it is very important that you buy fresh produce. When buying packaged food, look for labels with no-added-salts or foods with reduced amount of sodium. One other alternative is to switch to sea salt for food preparation.

8. Increase Intake of Fluid

Two liters or eight glasses of water is needed to keep your body hydrated as well as to keep your kidneys and other organs working efficiently. Don't be fooled by fruit juices, energy drinks, or alcohol! Many of these drinks add calories that people ignore in their daily consumption and drinks like coffee and alcohol actually dehydrate the body. They are not considered helpful fluid because they act as diuretics that force your kidneys to excrete more fluid. Water is your best choice, so stick to it.

Summary

Proper diet and nutrition is rather easy to achieve. Just incorporate the above mentioned foods in your daily diet and nutrition program. Enjoy the food you eat and take your time to appreciate them and for sure, you'll be healthier than ever!





Benefits of Apple Cider Vinegar, Backed by Science

Apple cider vinegar has a lot of benefits for your health. It's no surprise why Oprah, 20/20 and CBS, to mention a few, all rave about apple cider vinegar and its benefits.

There are also many books written about apple cider vinegar describing how excellent it is for your health. The best-selling books on the subject include Apple Cider Vinegar Miracle Health System by Patricia Bragg, Amazing Apple Cider Vinegar by Earl Mindell, Apple Cider Vinegar for Weight Loss and Good Health by Cynthia Holzapfel and Dr. Karkar's Proponents believe that apple cider vinegar can cure or help with a myriad of diseases and health problems such as arthritis, osteoporosis, high blood pressure, high cholesterol, cancer, infection, indigestion, memory and aging. 

Also, the most talked-about benefit of apple cider vinegar apparently is its help with weight loss.

Here are some of the major benefits of apple cider vinegar:

1. apple cider vinegar and weight loss

2. apple cider vinegar and acid reflux

3. apple cider vinegar and acne

4. apple cider vinegar and wart

5. apple cider vinegar and heartburn

6. apple cider vinegar and yeast infection

7. apple cider vinegar and arthritis

8. apple cider vinegar for skin

9. apple cider vinegar and cholesterol

10. apple cider vinegar for hair

11. apple cider vinegar and blood pressure

12. apple cider vinegar for sinus infection

13. apple cider vinegar and candida

14. apple cider vinegar and gout

15. apple cider vinegar and detox

16. apple cider vinegar and dandruff

17. apple cider vinegar and gerd

18. apple cider vinegar and hair loss

19. apple cider vinegar and constipation

20. apple cider vinegar and diabetes

Apple cider vinegar is great for you. With its so many benefits, it's no wonder why a lot of people are talking about apple cider vinegar and what it can do for your health.
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Top 7 List of High Protein Foods That Build Muscle

Protein is without a doubt, the most important nutrient for packing slabs of lean muscle mass onto your body. You may lift weights until you turn purple or consume all the carbohydrates, fats, and other micro-nutrient in the world, but if you fail to feed your body with adequate amount of protein, you can forget about having a lean muscular physique.

High protein consumption is a must for serious mass development and also for repairing muscle tissue damaged after an intense iron blasting workout.

How much protein must one consume daily to build muscle successfully? For proven results, the general rule of thumb should be approximately 1 to 1.5 grams of protein per pound of body weight. So if you weigh 150 pounds you should

strive to consume about 150 grams to 225 grams of protein per day. Now how does one consume a large amount of protein on a daily basis? No worries as I've compiled a list of 7 high protein foods that can help you build muscle in record time.

1. Whey - Without shadow of a doubt, the king of all protein sources. In terms of quality and biological value, whey protein is definitely way ahead (pun intended) of other protein sources. We're talking about a top quality, complete protein source which has significantly faster absorption rate compared to other high protein foods, and includes every essential amino acid for increase strength and quicker muscle growth.

2. Eggs - Never forget to add this natural food source to your muscle building diet as they are jam packed with protein, vitamins, and other essential minerals. Eggs are regarded as the standard food for developing an impressive muscular physique and have long been treated as a bodybuilding staple. One whole egg contains approximately 6 grams of high biological value protein. Eggs are also easy to prepare and simply delicious to eat.

3. Fish - Another great high protein food. A can of tuna in water for example, provides about 30 grams of protein and here's the kicker; it has absolutely zero carbohydrates and fat! If tuna is not your thing (I don't really fancy it either), you may try other types of fish such as Spanish mackerel, cod, or salmon fillets. Most fish fillets have approximately 22 grams of protein per 3.5 oz serving. Apart from being an excellent source of protein, fish also contains a high amount of omega-3 fatty acids, essential for proper functioning of the body and brain.

4. Chicken or turkey breast - A list of high protein foods that build muscle is incomplete without this excellent protein source. Chicken breast is considered among the best sources of protein available because it comprises of mostly lean white chicken meat that contains minimal fat, and loaded with vitamin B6 for optimal heart protection.

Best of all, this portion of the meat is extremely high in protein. How much protein you ask? Well, a staggering 30 grams of protein per 3.5 oz serving! Consuming 7 oz of chicken breast nets you about 60 grams of protein which is almost half of your daily mass building requirement if you weigh 150 pounds.

5. Red meat - An extremely tasty protein source which has all the trimmings of a great muscle building food. A large 6 oz steak provides about 40 grams of high quality protein. Beef is rich in B-complex vitamins and also loaded with creatine to help you hit the weights aggressively by boosting your cellular energy through the roof.

6. Milk - This beverage serves as a decent muscle building source due to its high protein content including a large

array of amino acids for promoting muscle growth. If that's not enough, this highly nutritious beverage also offers many health benefits by providing a respectable amount of vitamins, mineral, and calcium. Drinking milk is a great way to achieve your daily protein target. Have a 6 oz serving of steak plus 375ml glass of milk which supplies approximately 11 grams of protein. That's a total of 51 grams of muscle building protein in just one single meal!

7. Tofu - I included tofu among the list of high protein foods that build muscle largely because a lot of vegetarians who are into bodybuilding consume tofu almost exclusively in order to meet their daily protein requirement. I'm not a vegetarian but I do eat some tofu every now and again because they are a good low-calorie protein source, perfect for adding mass and getting lean. Aside from its high protein content, tofu is also cholesterol free and contains calcium,

B-vitamins, and isoflavones making it one of the most nutritious high protein foods available. Half a cup of Tofu can supply your body with about 20 grams of protein.

11 Tips to Fight Digestive Problems

In today's busy schedule and stressful lifestyle, junk food is in demand. We never think before eating that how this food will react in our digestive system. We just satisfy our taste buds without thinking about our body. Is it true or not? Everyone out there must get connected to these scenarios as our daily life demands such practices.

Do you suffer from hyper acidity and bloated stomach? Does unwanted gas production embarrass you in the public area? Well, most of the people suffer from the digestive problem and if we ignore its symptoms then it can get serious and can affect the other body part.

But now don't worry! There are various home remedies and natural ways to help support healthy digestive system. Here we present 11 things and habitual changes that are helpful in healing your digestive system.

1-Banana: Bananas help food pass through the digestive tract with ease and promotes regular bowel movement.

2-Apple Cider Vinegar: It is best known as a digestive tonic and it shows beneficial effects in immediate relief from various digestive problems. Mix it with water and add a spoon of citrus juice for added benefits.

3-Coriander: With digestive properties, ginger helps relief symptoms of indigestion, inflammation and burning sensation. Teaming coriander seeds with a glass of buttermilk showcase beneficial results.

4-Garlic: The pungent odor of garlic helps initiate gastric fire and often provide relief from unwanted gas and heartburn.

5-Fennel Seeds: These seeds have beneficial effects towards digestive health. They help ease bloating and spasmodic pain in the stomach.

6-Black Paper: It helps increase gastric juice flow and promotes healthy digestion. Combining the black paper powder with jiggery and buttermilk or with mint leaves and coriander powder will help reduce digestive problems.

7-Chew Your Food Thoroughly and Eat Slowly: Mostly the digestion of starch and sugar starts at mouth with saliva and enzyme, which helps break down the food and attack bacteria. It is considered to be a first step towards healthy digestion. When you eat fast, the stomach does not get the signal of its fullness properly and you tend to eat more food than necessary.

8-Keep Yourself Hydrated: Try to increase your water intake and help your digestive system to take nourishment and process food easily.

9-Manage the Stress Level: Stress doesn't only wreak havoc on your mind, it is able to mess with your digestion. Focusing on the relaxing activities like Yoga, walk, music, drawing, etc will help reduce stress and exert beneficial effects on your overall wellness.

10-Add Fibrous Food in Your Diet: The vegetables. Fruits, beans and whole grain and rich source of fibers and they help improve regular bowel movement. It has been proven that the people who eat high fibrous food are less prone to constipation problems.

11-Herbal Supplements: Along with all these home remedies and healthy habits, taking herbal supplements is beneficial to support healthy digestive system. Herbs like Anantamool, Amla, Avipattikar, Belpatra, Baheda, Chitrak Root, Chopchini, Haritaki, Hingvastak, Lavan Bhaskar, Pippali Root, Shigru, Sunthee, Triphala etc. helps support healthy digestive system.
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Learn About the Nutritional Needs of Your Body

The focus of this article is to help people understand how physical exercise and nourishment can help our body. It is essential to learn and study your individual requirements such as caloric intake, physical needs, and even nutritional health. You can start your search for nutritional information at fitness centers, libraries, or even visit your dietitian in order to receive guidance on living a healthy life.
Nutrition is required by your body in order to nurture it and to keep it working properly. Every day, we consume minerals and vitamins in order to get the nutrients to keep the body fit. So, how can an individual understand his/her nutritional requirements? You can simply begin by finding out information regarding the needs of your loved ones and your personal requirements. Furthermore, you can begin my making smart choices on the foods you prepare for your family or purchase from the market.
The recent FDA standards reveal that nutrition and eating safe has been implemented in many households in the United States. What actions have people taken in order to ensure proper nutritional intake? How do people fulfill this requirement and know which foods offer the best nutritional value?
You must have heard all sorts of information about cereals and milk with daily vitamin intake and what kind of value we get from selecting the right foods. However, how does this apply to the bodily functions that we perform on a daily basis? Your nutritional requirement can only be fulfilled when you start eating a balanced diet. You implement foods from every sector of the food pyramid into your diet.
People don't understand that sometimes our vitamin and mineral needs can outweigh the calorie intake required by the body. Thus, supplements are used in order to fill the gaps. All of these factors play a vital role in the nutritional requirements. As we age, we need to consider the various facets of nutritional needs. Females and males have varying needs, and the body of young women is totally different than the body of older women. Reevaluation and education of nutritional requirements is important as you pass various stages of your life.
It is time to start learning about your body because every individual is crafted differently. Proper nutritional education about how your body reacts to changes in your diet will help you focus on how you can take care of yourself more efficiently.

5 Ways To Manage Your Diet For Diabetes


Since my diagnosis with diabetes at the age of eleven, my own diet has changed dramatically. I maintain my current healthy weight with a great diet/eating plan. If you do plan on losing more than about a stone in weight then I would visit your doctor for more tips on how to do this without risk.

I’ve had diabetes for seven years now, but to tell you that how I maintain weight is perfect would be totally wrong of me. However, I can advise you to follow my steps because I know what works and what doesn’t. Before I really begin I must also say that I have been brought up by great parents who taught me to eat everything, and so I do! If there is something that you don’t like, there are loads of other diabetic recipes and ideas that you will eat and appreciate.

I am a university student and I like to buy fresh and organic produce from where I live. I believe that this is important because it can be the most good for your body and contain more nutrients and vitamins than most supermarket produce. I like to source food from my fortnightly farmers market in town, which sells amazing meat and dairy produce and fresh in season fruit and vegetables. This is another important thing to remember, that eating fruit and vegetables in their season means that they will taste better as well as doing you good. I have a lot of influence from Western European cuisine (mainly France and Italy) as you will tell, but I do not profess to be a chef and everything is easy to make and very convenient.

I have read countless diet books and diabetic recipe/diet books, and I came to a conclusion that I think really works. I fused all the good things from the diets (but not from every diet) and sort of put together my own one. I call this my Juvenile Diabetes Healthy Diet!

The “rules” that I would lay down are as follows:

1. Cut back on snacks and then change the type of snacks you eat.


Certainly my biggest downfall although it wasn’t really apparent to me. When I first started at University, I had little or no routine which meant that filling my day was difficult and popping into the kitchen for a snack, no matter how healthy it felt, was a regular occurence. This is one of the hardest things to do for some people, but establishing a great routine is essential to great diabetes care. The types of snacks to be eating are unsalted nuts, dried unsweetened fruit, fresh fruit, fresh vegetables (I love fresh red pepper and cucumber), dark chocolate (richer and nicer and you only want 2 squares usually).

2. Cut back on white flour and embrace wholemeal carbs.


This is the most essential part of your diet, and the thing that can show the biggest increase in loss of weight. Some diets in fact jsut focus on this point, and are very successful. Wholemeal (especially stoneground wholemeal) is so good for you and has so much more flavour in it that switching is much easier than you think. Most people are really surprised at the ranges you can get in you supermarket, again remember that the bread that is best for you is the one that is freshest with least perservatives or added ingredients. Also, brown or basmati rice is great with a lovely nutty texture. Wholemeal pasta is great and for your potatoes I would totally recommend the smaller new potatoes.

3. Stop drinking cocktails, start drinking wine.


Cocktails are full of sugar, colourants and preservatives. As a student I have had loads of practice at going out and not drinking cocktails, so my drink of choice is Malibu and Diet Coke if I feel I have to drink something and I make it last all night. I can then top up with Diet Coke (which has almost no sugar in it) and it looks as though I am drinking Malibu, who is to know. If you are out at a restaurant, red wine is much better than anything else you can order, (except water of course!) and it has been proven that the anti-oxidants in red wine are great for keeping a healthy heart. The recommended amount is one glass a day with your evening meal.

4. Start cooking more fruit and vegetables.


Fresh fruit and vegetables are a great way to get all the vitamins and minerals you need. And there are so many different ways in which to cook vegetables, but I find that raw is the best followed closely by steamed. Both of these ways preserve all their natural goodness as well. I will follow this post with another diabetes recipes post.

5. Drink more water.


I know you have heard people say this many times before, but the benefits of drinking more water are endless. A few tips on how to get more water into your day are firstly to put bottles of water at all the places you go in the house or work. So keep one in your desk, on your desk, a glass in the kitchen, the bedroom, the sitting room, etc. Try and drink all these glasses up and you will be well on your way to 8 glasses a day. The trick is to add a glass every few days or so, if you try to drink all that water in one go you won’t be so inclined to drink 8 glasses again, trust me! Have a go, it’s amazing how great you will feel.

Simple Food Diet Nutrition Remedies For Common Health Ailments


You are what you eat is a simple, time tested adage that still holds true today. There are non-medical remedies that can help with many of today’s most common illnesses and conditions. In fact, making simple changes to your food diet to cure your common cold, acne or constipation problems is a much better choice than resorting to drugs. For one, natural food and diet remedies most often do not give you harmful side-effects that western allopathic medicine can bring.

Here are some health ailments that can be easily treated with a simple food and diet remedy:

Allergies. More Americans suffer from allergies than ever before. Perhaps the best remedy for allergies is drinking at least 8 glasses of water a day. Garlic and cayenne pepper have been used for years, and a good intestinal cleansing has been shown to provide relief. Almonds and walnuts, as well as sunflower seeds, reduce symptoms, and make sure that you are taking a multi-vitamin with the recommended doses of vitamins C, A, E and zinc.

Acne. Acne in both teens and adults is also becoming more and more common. There are many natural dietary changes that you can make to help clear up your skin. First, drink water. It flushes out the impurities. Soy protein helps, as does increasing your consumption of whole grains, fresh fruits and root vegetables. Have three servings of oily fish weekly and add some cold pressed seed oil daily.

Constipation. To help constipation, increase your intake of folic acid. Apple pectin can help relieve constipation and add fiber to your diet. Try drinking some ginger tea or yerba mate in tea form. Cod liver oil is a tried and true, but hard to swallow, remedy. Warm dandelion tea also helps.

Stress. Holy basil, also known as Tulsi, has been used to relieve stress and normalize cortical levels. Limiting caffeine can help the body to reduce the level of adrenaline. When you’re particularly stressed out, eat carbohydrates and fresh vegetables. They help the body release serotonin which produce a feeling of well-being.

Cancer. Consuming the trace elements that are plentiful in seafood has been shown to help cancer patients. Broccoli, mustard greens, cabbage and turnips have been recently touted as not only preventative maintenance but perhaps even cures for different types of cancers. Limit your fats.

Help your body cure itself by trying some of these simple food and diet changes. By also including them in your regular diet, you also help in the prevention of these health problems and to build a strong immune system.

Diabetic Nutrition - Meal Planning In Action

Diabetic nutrition, diet, and weight control are the foundation of diabetes management. The most objective in dietary and nutritional management of diabetes is control of total caloric intake to maintain a reasonable body weight and stabilize the blood glucose level. Success of this alone is often with reversal of hyperglycemia in type 2 diabetes. However, achieving this goal is not always easy. Because nutritional agreement of diabetes is so complex and a registered dietitian who understands diabetes management has major responsibility for this aspect of therapeutic plan. Nutritional management of diabetic patient includes the following goals stated by American Diabetes association, Evidence-Based Nutrition Principles and Recommendations for the Treatment and Prevention of Diabetes and Related Complications, 2002:
  • Provide all the essential food constituents like vitamins and Minerals needed for optimal nutrition.
  • Meeting Energy needs
  • Maintaining reasonable weight
  • Avoidance of huge daily fluctuations of blood glucose level, with blood glucose level close to normal as is safe and practical to reduce risk or prevent the possibility of complications
  • Decrease serum lipid levels to reduce the risk of macro-vascular complication
For those diabetic people who require insulin to help control blood glucose levels, maintaining as much consistency as possible in the amount of calories, and carbohydrates ingested at the different meal time is essential. Additionally, precision in the approximate time intervals between meals with the addition of snacks as necessary helps in preventing the hypoglycemic reaction and maintaining the overall glucose control.


For obese with type 2 diabetes, weight loss is the key treatment. Obesity associated with an increase resistance of insulin is also a main factor in developing type 2 diabetes. Some obese who requires insulin or oral anti diabetic agents to control blood glucose levels may be able to reduce or eliminate the need for medication through weight loss. A weight loss as small as 10% of total weight may significantly improve blood glucose. In other instances wherein one is not taking insulin, consistent meal content or timing is not as critical. Rather, decreasing the overall caloric intake assume most importance. However, meals should not be skipped. Pacing food intake throughout the day places more manageable demands on the pancreas.
Long-term adherence to meal plan is one of the most challenging aspects of diabetes management. For the obese, it may be more realistic to restrict calories only moderately. For those who have lost weight, maintaining the weight loss may be difficult. To help diabetic people incorporate new dietary habits into lifestyle, diet education, behavioral therapy, group support and ongoing nutrition counseling are encouraged.
Diabetic Nutrition Meal Plan
Diabetic Meal plan must consider one's own food preferences, lifestyle, usual eating times, ethnic and cultural background. For those who are under intensive insulin therapy, there may be greater flexibility in timing and content of meals by allowing adjustments in insulin dosage for changes in the eating and exercise habits. Advances in insulin management permit greater flexibility schedules than previously possible. This in contrast to the older concept of maintaining a constant dose of insulin and requiring the a diabetic person to adjust his schedule to the actions and duration of the insulin.
The first step about meal planning is thorough review of a diet history to identify eating habits and lifestyle. A careful assessment of weight loss, gain or maintenance should also be undertaken. In most circumstances, those with type 2 diabetes requires weight reduction.

Diabetic meal Planning [The Making]

In teaching about meal planning, you must coordinate with a registered dietitian and if possible he must use educational tools, materials and approaches so you can fully grasp the idea of your nutritional requirements. Your initial education approaches the significance of consistent eating habits, the relationship between the food and insulin and the provision of an individualized meal plan. Then in-depth follow-up sessions which focuses on management skills, such as eating at the restaurants, reading food labels and adjusting the meal plan for exercise, illness and special occasion. An instance like there is an aspect of meal planning such as the food exchange system which may be difficult to learn or understand. You may ask him every meeting for clarification or might as well, leave him a message. Just remember that the food system provides a new way of thinking about the food rather than a new way of eating. Simplification as much as possible grants a good understanding during the teaching session and provides an opportunity to assess doubts and a need for repeat activities and information.
Caloric Requirements
Caloric requirements or your calorie-controlled diets are planned by means of calculating your energy needs (individual energy needs that varies in every person) and your caloric necessity based on your age, gender height and weight. Activity element is factored in to provide actual number of calories required for maintenance.
In the Diabetic Exchange List compiled by American Dietetic Association and American Diabetic association 2008, the appropriate amount of calorie controlled diets are depicted but you must approach a registered dietitian to closely assess you with your current eating habits and achieve realistic and individualized goals. This is so important because practically, developing a meal plan should be based on individual's usual eating habits and lifestyle to effectively control the glucose level as well as the weight loss maintenance. The priority for a young patient with type 1 diabetes, for example, should be a diet with enough calories to maintain normal growth and development. Initially, the target aim may provide a higher calorie to regain lost of weight.
Here is a reliable and simple Food Exchange List For Diabetic Meal Planning I got from Diabetes Teaching Center at University of California, San Francisco via Google.
Please Take note of all these and believe that there's no harm in trying!
Diabetic Nutrition Caloric Distribution
Diabetic nutrition in your diabetic Meal Plan also focuses on the percentage of calories that come from carbohydrates, proteins and fats. In general, carbohydrates have the greatest effect on blood glucose levels because they are more quickly digested and converted than other foods.

Carbohydrates

The American Diabetes Association recommends that for all levels of caloric intake, 50% to 60% of calories should be derived from carbohydrates, 20% to 30% from fats and remaining 10% to 20% from protein. Carbohydrates are consisted of sugar and starch. Most of the carbohydrates that are generally consumed came from starch, fruits and milk. Vegetable has also some carbohydrate. All carbohydrates should be eaten in moderation to prevent postprandial high glucose level. Foods high in carbohydrates such as sucrose are not totally eliminated from the diet but should be taken up in moderation up to 10% total calories only because these foods are typically high in fats and lack in vitamins, minerals and fibers.
Carbohydrate counting method is very important because it makes you conscious about your approximate amount of serving. The more carbohydrates you ingested, the more your blood glucose goes up. It is also a tool use in diabetic management because carbohydrates are the main nutrients in the food that influence the blood glucose level. This technique provides flexibility in food choices, can be less complicated and allows more accurate management with multiple daily insulin injections. When developing a diabetic meal plan using carbohydrate counting, all food sources should be considered. Once digested, 100% of your carbohydrate intake are converted to glucose. Around 50% of protein foods (meat,fish and poultry) are also converted to glucose. The amount of carbohydrates in foods is measured in GRAMS so you have to know which foods contain carbohydrates,learn to estimate the number of grams of carbohydrates in each food you eat and sum up all the grams of carbohydrates from every food you eat in order to get your total intake in a day. Examples of common food that contains carbohydrates; potatoes, legumes (e.g peas), corn, grains, dairy products (e.g milk and yogurt), snack foods and sweets (e.g cakes, cookies, deserts), and Juices (soft drinks, fruit drinks, energy drinks with sugar).
Lets say, you aim 50% of your total calories must come from carbohydrates. One gram of carbohydrates is about 4 calories. So, divide the number of calories you want to get from carbohydrates by 4 to get the number of grams. Example, you aspire to eat 2000 calories a day and get 50% of calories from carbohydrates.
Computation:
  • 0.50 x 2000 calories = 1000 calories
  • 1000 / 4 = 250 grams of carbohydrates
Take note that there are people who has lower tolerance of physical activity and there are also those who needs low-calorie diets and therefore, the carbohydrates need in every person really varies. In order to further master your caloric intake and your diet, feel free to contact a professional dietitian.
In terms of estimation on the amount of carbohydrates in every serving, you can refer to Food Exchange List or here are some examples taken from the food exchange list:
These Foods contain 15 grams of each serving:
  • Biscuit - 1 (1 1/2 inches across)
  • Bun (hot dog or hamburger) - 1/2 bun
  • Pancake (1/4 inch thick) - 1 (4 inches across)
  • Pita bread - 1/2 pocket ( 6 inches across)
  • Waffle -1 (4 inch square or 4 inches across)
  • Cooked barley 1/3 cup
  • Cooked Pasta - 1/3 cup
  • Cooked quinoa 1/3 cup
  • Cooked white or brown rice - 1/3 cup
  • Cassava - 1/3 cup
  • Corn 1/2 cup
  • Green Peas - 1/2 cup
  • Animal Crackers 8 crackers
  • Rice cakes, 4 inches across 2
  • Dried Apple 4 rings
  • blueberries 3/4 cup
  • dates 3
  • Fruit cocktail 1/2 cup
  • Mango juice 1/2 cup or 1/2 small
  • papaya 1 cup cubed (8oz)
  • Grape Juice - 1/3 cup
Although carbohydrate counting is now commonly used for blood glucose management of type 1 and type 2 diabetes, to some extent it affects the blood glucose to different degrees regardless of equivalent serving size. Thus, you have to be consciously noticing the fluctuations of your own blood glucose level and take action against any warning signs.
Diabetic Food Pyramid
The Diabetic Food Pyramid is another tool use to develop meal plan. It is commonly utilize for those with type 2 diabetes who have difficulty in abiding with calorie controlled diet. The food pyramid is consist of six food groups: 1.Breads, grains and other starches; 2. Vegetable (non-starchy vegetables); 3. Fruits; 4. Milk; 5. Meat, meat substitutes and other proteins; and 6. Fats, oils and sweets. The pyramid shape was chosen to emphasize that the foods in the largest area, the base of the pyramid (Starches, fruits and vegetables) are the lowest in calories and fats and highest in fiber and should make up the basis of the diet. For those with diabetes and as well as the general population, 50% to 60% of daily caloric intake must be from these three groups. As you move up the pyramid, foods higher in fats (particularly saturated fats) are illustrated; these foods should account for a smaller percentage of daily caloric intake. The very top of the pyramid comprises of fats, oils and sweets that should be sparingly by the people with diabetes to attain weight and blood glucose control and to reduce the risk of cardiovascular disease.
Fats and Diabetes
The recommendation regarding the fat content for the diabetic diet include both reducing the total percentage of calories from far sources to less than 30% of the total calorie and limiting the amount of saturated fats to 10% of total calories. Additional recommendations include limiting the total intake of dietary cholesterol to less than 30 mg/day. This approach may reduce risk factors such as elevated serum cholesterol levels, which are associated with the development of coronary heart disease, the leading cause of death and disability among people with diabetes. The meal plan may include the use of some non animal sources of protein to help reduce saturated fats and cholesterol intake. In addition, the amount of protein intake may be reduced to those who have early signs of renal disease.
Fiber Has a Lowering Glucose power
The use of fiber in diabetic diets has received an increased attention as the experts study the effects on diabetes of a high carbohydrate, high fiber diet. This type of diet plays a role in lowering the total cholesterol and low-density lipoprotein cholesterol in the blood. Increasing fiber diet may also improve blood glucose and decrease the need for exogenous insulin.
There are two types of dietary fibers: soluble and insoluble. Soluble fibers in foods such as legumes, oats and some fruits plays more of a role in lowering blood glucose and lipid levels than does insoluble fiber. Soluble fiber is thought to be related to the formation of a gel in the gastrointestinal tract. This gel slows stomach emptying and the movement of food in the upper digestive tract. The potential glucose lowering of the fiber may be cause by the slower rate of glucose absorption from the foods that contain soluble fibers. Insoluble fiber is found in whole grain breads and cereals and in some vegetables. This type of fiber plays more roles in increasing stool bulk and preventing constipation.
One risk involving the increase of fiber intake is that it may require adjustment of insulin dosage or oral anti diabetic agents to prevent hypoglycemia. If fiber is added or increase in the meal plan, it should be done gradually and with the actual consultation with a dietitian.
Misleading Labels
Food labeled as "sugarless" or "sugar-free" may still provide calories equal to the equivalent sugar-containing products if they are made with nutritive sweeteners. Hence, for weight loss, these products may not always be useful. Additionally, you must 'not' consider them as "free" to be eaten in unlimited quantity because they may elevate your blood sugar. Foods labeled "dietetic" are not necessarily reduced calorie foods. They may be lower in sodium or have other special dietary uses. They may still contain significant amounts of sugar or fats. Snack foods with labels like "Health Foods" may often contain carbohydrates like honey, brown sugar, and corn syrup. Additionally, these supposedly healthy snacks frequently has saturated vegetable fats, hydrogenated vegetable fats or animal fats which may be contraindicated if you have elevated blood lipids level.
So read the nutritional labels carefully to count the nutrients that your food contains...
Sweeteners
Using sweeteners can be acceptable for the diabetic people especially if it assists their overall dietary adherence. Moderation in the amount of sweetener used is encouraged to avoid potential adverse effect. There are two main types of sweeteners: nutritive and non-nutritive. The nutritive sweeteners contain calories and non-nutritive sweeteners have few or no calories in the amounts normally used.
Nutritive sweeteners include fructose (fruit sugar), sorbitol and xylitol. They are not calorie free; they provide calorie in amounts similar to those in sucrose (table sugar). They cause less elevation in blood sugar levels than sucrose and are often in "sugar-free" foods. Sweeteners containing sorbitol may have a laxative effect. Non-nutritive sweeteners have minimal or no calories. They are used in food products and are also available for table use. They produce minimal or no elevation in glucose level. Saccharin contains no calories. Aspartame (Nutra Sweet) is package with dextrose; it contains 4 calories per packet and losses sweetness with heat. Acesulfame-K (Sunnette) is also package with dextrose; it contains 1 calorie per packet. Sucralose (Splenda) is a newer non-nutritive, high intensity sweetener that is about 600 times sweeter than sugar. The Food and Drug administration has approved it for use in baked goods, non alcoholic beverages, chewing gums, coffee, confections, frosting and frozen dairy products.