Tipsbook - Evidence based Medicine in Human Terms

Honoring Your Hunger: Recognizing and Responding to Body Cues

Hello, dear reader! Today, you’re embarking on a journey to understand and honor your body’s hunger cues. By the end of this article, you’ll have a clearer idea of how to recognize these signals and how they can motivate you to increase your physical activity. Let’s dive in!

Understanding Your Hunger Cues

First things first, it’s essential to understand that hunger is a natural sensation. It’s your body’s way of telling you it needs energy. But, like any other bodily function, it can be a bit complex.

Types of Hunger:

Physical Hunger: This is the genuine need for food. You might feel a growling stomach, low energy, or even a headache.
Emotional Hunger: This arises from feelings rather than a physical need. Maybe you’re stressed, sad, or bored.
Mental Hunger: This is when you think you should eat, even if you’re not physically or emotionally hungry, often driven by external cues like seeing a delicious ad on TV.

Why Recognizing Hunger Cues is Important

You might wonder, “Why should I bother?” Well, understanding and responding to these cues can:

Boost Your Metabolism: Eating when you’re genuinely hungry can help maintain a healthy metabolism.
Prevent Overeating: Recognizing when you’re full can prevent unnecessary weight gain.
Enhance Your Relationship with Food: You’ll start seeing food as a source of nourishment rather than an emotional crutch.

Tips to Recognize and Honor Your Hunger

1. Pause and Reflect

Before grabbing that snack, pause. Ask yourself, “Am I really hungry?” Sometimes, a glass of water is all you need. Dehydration can often mask itself as hunger.

2. Keep a Hunger Diary

For a week, jot down:

When you feel hungry
The intensity of your hunger on a scale of 1-10
What you’re feeling or doing at that moment

This can help you identify patterns and differentiate between physical and emotional hunger.

3. Eat Mindfully

When you eat, be present. Savor each bite. This can help you recognize when you’re full and prevent overeating.

4. Don’t Wait Too Long

If you’re genuinely hungry, eat. Waiting too long can lead to overeating later on.

How Physical Activity Comes into Play

Now, you might be thinking, “What does physical activity have to do with hunger?” A lot, actually!

Benefits of Physical Activity:

Boosts Metabolism: Regular exercise can increase your metabolic rate, making you feel hungrier as your body demands more energy.
Improves Mood: Physical activity releases endorphins, the feel-good hormones. This can reduce emotional eating.
Enhances Digestion: Regular movement can improve your digestive system, helping you process food better.

Tips to Incorporate More Physical Activity:

Start Small: You don’t need to run a marathon. A 10-minute walk daily can make a difference.
Find Activities You Love: Maybe it’s dancing, swimming, or hiking. The key is consistency.
Set Realistic Goals: Aim for 30 minutes of moderate activity most days of the week.

In Conclusion

Honoring your hunger is all about understanding and respecting your body. By recognizing and responding to your hunger cues, you not only nourish your body but also pave the way for a healthier relationship with food. And remember, physical activity is not just about burning calories. It’s about feeling good, both mentally and physically.

So, the next time your stomach growls, take a moment. Reflect. And maybe, instead of reaching for a snack, you’ll lace up your shoes for a brisk walk. Here’s to honoring your hunger and embracing a more active lifestyle!

Taking the First Step: Simple Exercises for Absolute Beginners

by Tipsbook

Hey there! So, you’ve decided to take the plunge and start your fitness journey. First off, kudos to you! 🎉 Taking the first step is often the hardest, but you’re here, and that’s what counts. Whether you’re looking to shed a few pounds, boost your energy, or just feel better overall, you’re in the right place. Let’s dive into some simple exercises that are perfect for absolute beginners like you.

1. Why Start Now?

Before we jump into the exercises, let’s talk about why it’s a great idea to start now:

Health Benefits: Even a little bit of exercise can improve your heart health, reduce the risk of chronic diseases, and improve mental health.
Boosted Energy: Feel tired all the time? Physical activity can give you that much-needed energy boost.
Mood Enhancer: Exercise releases endorphins, which are natural mood lifters.

Remember, it’s not about how fast or how hard you can go; it’s about making a start and being consistent.

2. Walking: The Ultimate Beginner’s Exercise

Why it’s great: – No special equipment needed. – Can be done anywhere. – It’s low impact and easy on the joints.

How to get started: 1. Start with a 10-minute walk around your neighborhood. 2. Gradually increase your time as you feel more comfortable. 3. Aim for a brisk pace, where you can still talk but might be a bit out of breath.

3. Bodyweight Exercises: No Gym? No Problem!

These exercises use your own body weight as resistance. They’re simple, effective, and can be done at home.

a. Squats

How to do them: 1. Stand with your feet shoulder-width apart. 2. Lower your body as if you’re sitting in a chair. 3. Keep your back straight and knees over your toes. 4. Push through your heels to stand back up.

b. Push-Ups

How to do them: 1. Start in a plank position with your hands under your shoulders. 2. Lower your body until your chest almost touches the ground. 3. Push yourself back up.

Tip: If standard push-ups are too challenging, start with knee push-ups.

c. Lunges

How to do them: 1. Stand tall with your feet together. 2. Take a step forward with one leg. 3. Lower your body until both knees are bent at a 90-degree angle. 4. Push off the front foot and return to the starting position.

4. Stretching: Flexibility is Key

Stretching can help improve flexibility, reduce muscle tension, and enhance your overall physical performance.

a. Neck Stretch

How to do it: 1. Sit or stand up straight. 2. Tilt your head to one side, bringing your ear towards your shoulder. 3. Hold for 15-30 seconds and switch sides.

b. Quadriceps Stretch

How to do it: 1. Stand on one leg. 2. Grab the ankle of your other leg behind you. 3. Pull it towards your buttocks and hold for 15-30 seconds. 4. Switch legs.

c. Hamstring Stretch

How to do it: 1. Sit on the ground with one leg extended out. 2. Bend the other leg so the sole of your foot is against the inner thigh of your extended leg. 3. Reach towards your toes and hold for 15-30 seconds. 4. Switch legs.

5. Stay Motivated and Have Fun!

Starting a new exercise routine can be challenging, but remember:

Set Small Goals: Celebrate the little victories. Maybe today you walked for 10 minutes, but next week it could be 15.
Find a Buddy: Exercising with a friend can make it more enjoyable and keep you accountable.
Listen to Your Body: If something hurts, stop. It’s okay to take things slow.

Why Dieting Fails: The Science Behind Hunger and Fullness

by Tipsbook

Have you ever embarked on a diet, armed with the best intentions, only to find yourself feeling hungrier than ever? Or maybe you’ve noticed that after a few days of strict dieting, you end up bingeing on everything in sight? It’s not just you; there’s science behind why diets often fail. Let’s dive deep into the fascinating world of hunger, fullness, and why understanding them can lead you towards the path of intuitive eating.

The Biology of Hunger

Before we delve into why diets fail, it’s essential to understand what hunger is. Hunger isn’t just a feeling; it’s a complex interplay of hormones and signals in your body.

Hormones at Play:

Ghrelin: Often dubbed the “hunger hormone,” ghrelin signals your brain that it’s time to eat. When you’re dieting and restricting calories, ghrelin levels can rise, making you feel hungrier.
Leptin: This hormone signals satiety or fullness. When you have more fat stored, you produce more leptin, telling your brain you have plenty of energy and don’t need to eat. However, when you lose weight, leptin levels drop, potentially increasing your appetite.

The Pitfalls of Restrictive Dieting

1. Metabolic Adaptation

When you drastically cut calories, your body goes into a sort of “survival mode.” It slows down your metabolism to conserve energy. This means you burn fewer calories at rest, making weight loss even harder.

2. Loss of Muscle Mass

Low-calorie diets, especially those lacking in protein, can lead to muscle loss. Since muscles burn more calories than fat, losing muscle can further slow down your metabolism.

3. Increased Cravings

Ever noticed how you crave sugary or fatty foods when you’re on a strict diet? That’s because your body is looking for quick energy sources. Plus, when you tell yourself you can’t have something, it often becomes all you can think about.

The Power of Fullness

Just as your body tells you when it’s hungry, it also signals when it’s full. Understanding and respecting these signals is a cornerstone of intuitive eating.

Satiety Signals:

Stretch receptors: As your stomach fills with food, stretch receptors in its walls activate, sending signals to your brain indicating fullness.
Cholecystokinin (CCK): Released when you eat protein and fat, this hormone promotes satiety.
Peptide YY (PYY): This hormone, released in the intestines, also promotes feelings of fullness.

Embracing Intuitive Eating

Now that you understand the science behind hunger and fullness, how can you use this knowledge to foster a healthier relationship with food?

1. Tune Into Your Body’s Signals

Learn to recognize and respect your hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, not overly full.

2. Ditch the Diet Mentality

Remember those pitfalls of restrictive dieting? It’s time to let go of the idea that there’s a “perfect” diet out there. Instead, focus on nourishing your body with a variety of foods.

3. Honor Your Cravings

It’s okay to eat that piece of chocolate or scoop of ice cream. When you allow yourself to enjoy foods without guilt, you’re less likely to overeat.

4. Practice Mindfulness

Pay attention to your food. Savor the flavors, textures, and sensations. Mindful eating can help you better understand your body’s signals and enhance your eating experience.

Wrapping It Up

Dear reader, diets often fail not because of a lack of willpower, but because of biology. Your body is smart. It knows when it needs energy and when it’s had enough. By understanding and respecting these signals, you can foster a healthier, more intuitive relationship with food.

So, the next time you feel the urge to jump on the latest diet bandwagon, remember the science behind hunger and fullness. Embrace intuitive eating, and trust that your body knows what it needs.

The Power of Intuitive Eating: Listen to Your Body’s Wisdom

by Tipsbook

Hello, dear reader! Have you ever felt like you’re on a never-ending rollercoaster of dieting? Jumping from one trend to the next, only to find yourself back at square one? If so, it’s time to introduce you to the empowering world of intuitive eating. This isn’t just another diet fad; it’s a lifestyle change that encourages you to listen to your body’s wisdom. Let’s dive in!

What is Intuitive Eating?

Intuitive eating is a philosophy that encourages you to trust your body’s signals. Instead of following external diet rules, you tune into your own body’s cues about hunger, fullness, and what foods feel good for you.

Key Principles of Intuitive Eating:

Reject the Diet Mentality: Let go of the idea that there’s a “perfect” diet out there.
Honor Your Hunger: Eat when you’re hungry. Simple as that.
Make Peace with Food: Give yourself permission to eat without guilt.
Respect Your Fullness: Listen to your body’s signals and stop eating when you’re full.

Why Should You Consider Intuitive Eating?

1. Break Free from Diet Culture

Diet culture is everywhere. It tells you what to eat, when to eat, and how much to eat. But here’s the thing: your body knows best. By practicing intuitive eating, you can break free from the chains of diet culture and start living on your own terms.

2. Develop a Healthier Relationship with Food

No more labeling foods as “good” or “bad.” With intuitive eating, all foods fit. You’ll learn to enjoy food without guilt and to eat in a way that feels good for your body.

3. Improve Your Mental Well-being

Constantly worrying about food and weight can take a toll on your mental health. Intuitive eating can help reduce anxiety around food and improve your overall well-being.

How to Start Your Intuitive Eating Journey

1. Tune Into Your Hunger and Fullness Cues

Start by paying attention to your body’s signals. Are you eating because you’re truly hungry, or are you eating out of boredom, stress, or habit? Learn to differentiate between physical hunger and emotional hunger.

2. Ditch the Diet Rules

Throw out those diet books and unfollow those “fitspo” accounts on social media. It’s time to create your own rules based on what feels right for your body.

3. Practice Mindful Eating

Slow down and savor your food. Pay attention to the flavors, textures, and how the food makes you feel. This can help you better understand your body’s signals and enjoy your meals more.

4. Seek Support

Consider working with a registered dietitian who specializes in intuitive eating. They can provide guidance, support, and resources to help you on your journey.

Embrace the Journey

Remember, intuitive eating is a journey, not a destination. There will be ups and downs, but that’s okay. The important thing is to keep moving forward and to trust in your body’s wisdom.

In Conclusion

Dear reader, it’s time to reclaim your power. Listen to your body, trust its wisdom, and embrace the freedom that comes with intuitive eating. You deserve to live a life free from dieting and to enjoy food without guilt or restriction. So, why not start today? Your body will thank you.

5 Tips for Practicing Intuitive Eating

by Tipsbook

Are you tired of restrictive diets and constantly worrying about what you eat? Well, we’ve got good news for you. Intuitive eating is a revolutionary approach that can help you build a healthier relationship with food.

In this article, we’ll give you five practical tips to get started on your intuitive eating journey.

By listening to your body’s hunger and fullness cues, ditching the diet mentality, practicing mindful eating, and honoring your cravings, you can finally achieve food freedom and enjoy all foods in moderation.

Understanding the Principles of Intuitive Eating

Understanding the principles of intuitive eating can help you develop a healthier relationship with food and your body. Intuitive eating is based on the belief that your body knows best when it comes to nourishment.

It encourages you to listen to your body’s hunger and fullness cues, rather than following strict diets or external rules. By learning to trust your body’s signals and honoring your hunger, you can achieve a more sustainable and balanced approach to eating.

Listen to Your Body’s Hunger and Fullness Cues

Pay attention to your body’s hunger and fullness cues so you can better understand when to eat and when to stop. Tuning into these cues is an essential part of intuitive eating. By listening to your body, you can nourish it adequately without overeating or depriving yourself. Here is a table to help you recognize the signs of hunger and fullness:

Hunger Cues	Fullness Cues
Stomach growling	Feeling satisfied
Low energy	Slowing down eating pace
Difficulty concentrating	Feeling comfortably full
Feeling irritable	Noticing a decrease in appetite
Thoughts of food	No longer feeling hungry

Ditch the Diet Mentality and Embrace Food Freedom

To truly embrace food freedom, you need to let go of the diet mentality and focus on nourishing your body with a variety of foods that make you feel good. Here are three tips to help you ditch the diet mentality and embrace food freedom:

Challenge the diet culture: Recognize that diets don’t work in the long run and can lead to an unhealthy relationship with food.
Trust your body: Listen to your hunger and fullness cues, as well as your cravings, to guide your food choices.
Practice mindful eating: Pay attention to the taste, texture, and satisfaction of the food you eat, and savor every bite.

Practice Mindful Eating for a Healthier Relationship With Food

Try incorporating mindful eating into your daily routine by savoring the flavors and textures of each bite. This allows for a healthier and more fulfilling relationship with food.

Mindful eating involves paying attention to the present moment and being fully aware of your eating experience. By slowing down and focusing on each bite, you can better tune into your body’s hunger and fullness cues.

This can lead to more balanced eating habits and improved overall well-being.

Honor Your Cravings and Enjoy All Foods in Moderation

Indulging in your cravings and enjoying all foods in moderation can contribute to a healthy and balanced relationship with food.

Allow yourself to have the foods you love occasionally, without feeling guilty.

Practice portion control and savor each bite to fully enjoy the flavors.

Remember that no food is off-limits, but it’s important to listen to your body’s hunger and fullness cues.

This approach promotes a positive mindset towards food and helps prevent feelings of deprivation.

Key Takeaways

Trust your body’s signals and honor your hunger and fullness cues
Ditch the diet mentality and embrace food freedom
Practice mindful eating for a healthier relationship with food
Honor your cravings and enjoy all foods in moderation

5 Tips to Prevent Gum Disease If You Have Diabetes

by Tipsbook

Gum disease, also known as gingivitis, has been called the fifth complication of diabetes behind heart, nerve, kidney and eye disease. Gingivitis is simply the inflammation of the gums around your teeth caused by plaque buildup.

So, why are you more at risk for developing gingivitis if you have diabetes? Diabetes educator Sue Cotey, RN, sheds some light on this question.

Gum disease begins with bacteria build up on and around your teeth that extends into the gums. Cotey says there is no difference between the bacteria in the mouth of someone with diabetes compared with someone without diabetes. “The reason gum disease is worse if you have diabetes is because you have a greater inflammatory response to this bacteria,” she explains.

Why gum disease makes it more difficult to control blood sugars

If you develop gum disease and it’s left untreated, it can lead to something called periodontitis, or an erosion of your jaw bone. This, in turn, can lead to loose teeth and damage to the gums. People with uncontrolled diabetes tend to get periodontitis more often than the average person or those who keep their diabetes under control.

Some signs that you have gum disease include:

Red, swollen and/or bleeding gums.
Loose or sensitive teeth.
Persistently bad breath.

If you have diabetes and have moderately advanced periodontal disease, it can be more difficult for you to control your blood sugars. “You may need deep cleaning, antibiotics or even oral surgery depending how advanced the gum disease is,” Cotey says.

In her 25 years of being a diabetes educator, Cotey says she has seen firsthand the relationship between gum health and diabetes management. “I’ve witnessed on multiple occasions that when people with diabetes see the dentist and address any current issues related to gum disease or inflammation, their blood glucose levels respond almost immediately,” says Cotey.

5 Tips to Avoid Gum Disease

Follow these tips to steer clear of gum disease:

Avoid acidic drinks like soda, energy drinks and water with lemon. These can erode the enamel of your teeth, which can lead to decay.
Floss daily between each tooth, sliding up and down and back and forth gently to avoid bleeding.
Brush your teeth and gum line for two full minutes, two times each day. Use a soft bristle brush using gentle strokes and make sure you reach all of your teeth. The goal is to get rid of plaque buildup. To do this, vibrate your brush across the tooth surface, the gum line and your gums.
Remember to gently brush your tongue for a few seconds, too, to get rid of bacteria.
See your dentist at least once a year and report any of the signs mentioned above immediately.

Other oral concerns if you have diabetes

People with diabetes are also more likely to have a dry mouth due to elevated blood glucose or medications. To avoid dry mouth, Cotey recommends chewing sugar-free gum, using a mouth gel or eating some sugar-free candy to stimulate saliva production. “If these don’t help, talk to your dentist for recommendations,” she says.

And if you’re into having a super white smile, you’re in luck! Cotey says many over-the-counter teeth whiteners are mild enough to be used by people with diabetes too.

Why do Diabetics get Fungal Infections?

by Tipsbook

It is important for people with diabetes to recognize the symptoms of a fungal infection and to receive prompt treatment to avoid potentially serious complications.

Yeast is present in the skin and near mucous membranes. It helps keep neighboring bacteria in check. However, if too much yeast collects, candidiasis — more commonly known as a yeast infection — can develop. It can cause discomfort, including pain and itchiness.

Yeast is most likely to grow excessively in warm and moist areas, including the mouth, the genital area, the feet, and skin folds.

Diabetes and yeast infections

Fungal infections can affect the mouth, the skin, the feet, and the genital area.

Bacteria, viruses, and fungi, including yeast, can cause infections if a person’s immune system cannot control the levels in the body.

As a 2018 study — which included data from over 300,000 people — showed, a person with type 1 or type 2 diabetes has a higher risk of infection, including yeast infection, than a person without the condition.

In people with diabetes, symptoms can grow worse more quickly than in other people. Also, infections can be harder to treat. If an infection does not heal, it can lead to complications.

What increases the risk?

A person with poorly controlled diabetes has an increased risk of more severe and frequent yeast infections.

Researchers are still trying to pinpoint the link between yeast overgrowth and diabetes. It could involve the following factors.

Compromised immune system

Scientists have found associations between diabetes and immune dysfunction.

Type 1 diabetes happens when a problem with the immune system results in damage to cells in the pancreas. Immunological changes and increases in inflammation also appear to play a role in developing type 2 diabetes.

Poorly controlled diabetes may hinder the immune response. This could be part of the reason why having diabetes makes a person more prone to yeast infections.

Research into the exact relationship between diabetes and the immune system is ongoing. One theory is that high blood sugar leads to the suppression of certain immune proteins.

These proteins — called beta-defensins — help immune cells move toward infections and kill the microbes. If a condition, such as diabetes, inhibits these functions, a yeast infection could thrive unchecked.

Extra sugars in yeast-friendly areas

Diabetes can also make it easier for yeast and other pathogens to cling to skin cells and mucus glands. This may be because of the presence of extra sugars, which allow yeast to colonize at unhealthy levels.

When blood glucose levels are high, the body may excrete extra sugar in the:

mucus
sweat
urine

Yeast feeds on sugar, making these secretions the most likely factor in overgrowth.

People with diabetes also have increased levels of glycogen, a polysaccharide that the body uses to store glucose. Extra glycogen in the vaginal area can lead to an increase in acidity. This can contribute to yeast growth, according to a study published in 2009 in the American Journal of Obstetrics and Gynecology.

Persistent infections

Once yeast has colonized in an area, it becomes easier for an infection to return. A person who is susceptible to yeast infections, due to difficulty managings diabetes, will also have a higher risk of recurring problems.

Symptoms

Yeast infections can manifest differently in different parts of the body.

Skin infection: The skin may change color, or there may be itchy patches of varying shapes and sizes.

These symptoms usually develop in skin folds, but they can spread to other parts of the body, including the face or trunk. A yeast infection can also affect the scalp.

The name for a yeast infection in the skin is cutaneous candidiasis.

Genital infection: These are more common in females than in males, but a male who has difficulty managing their diabetes may have a higher risk.

A female may notice:

vaginal itching or pain, including a burning sensation
a white, cottage cheese-like discharge
a burning sensation or another type of pain while urinating
an unpleasant odor

A male may have an itchy, scaly rash on the penis.

Anyone with diabetes who notices these symptoms should see a doctor because they are likely to need treatment. Without treatment, complications can occur.

Eye infection: Symptoms include pain, redness, blurred vision, discharge, sensitivity to light, and watery eyes. Without treatment, it can lead to vision loss.

Foot infection: Athlete’s foot is a common fungal infection.

For a person with diabetes, damage to the skin on the feet can lead to ulceration and, in some cases, the need for amputation. Nerve damage and circulatory problems that occur with diabetes can make this more likely to happen.

It is important to take measures to prevent fungal infections on the feet. Inspect the feet regularly and receive prompt treatment for any indications of an infection.

Oral thrush: According to the Centers for Disease Control and Prevention (CDC), symptoms of oral thrush include:

white patches on the inside of the cheeks
redness or pain in the mouth
cracking and redness in the corners of the mouth
loss of taste
a “cottony” sensation in the mouth

A person with diabetes has a higher chance of developing a fungal infection in the mouth for various reasons. Diabetes can cause dryness in the mouth, increased acidity, and high levels of glucose in the saliva.

Without treatment, a yeast infection can become invasive in a person whose immune system is not working properly. It can spread to the bloodstream and from there to other parts of the body. If this happens, the infection can quickly become life-threatening.

Diagnosis

A doctor will examine the affected area, and they may take a sample of skin or urine for laboratory testing. They will also ask about symptoms.

If a person who does not have diagnosed diabetes experiences unusually frequent infections, they should speak to a doctor, who may test for diabetes.

Medical treatment

Once a doctor identifies a yeast infection, there are several treatment methods to try, depending on the type of infection.

Topical creams or suppositories

A doctor will usually recommend these first, as they work well during the early stages of an infection.

The doctor may prescribe an antifungal cream to apply directly to the affected area for up to 7 days.

Antifungal creams and suppositories are available over the counter, but a person should speak to a doctor before using them.

This is because:

The problem may not be a yeast infection.
Using these medications too frequently can cause yeast to become resistant to them.

Oral antifungal medication

If cream or suppository does not work, or if the person has had several yeast infections in a short time, a doctor might prescribe an oral antifungal medication, such as fluconazole (Diflucan).

One dose may be enough to resolve the infection.

Is It Safe For Diabetics To Have Oranges?

by Tipsbook

Fresh and seasonal fruits are an intrinsic part of a healthy diet. They are rich in a variety of antioxidants, vitamins, and nutrients that are essential to carry out various body functions. Health experts often emphasize on the need of including fruits of all types and colors in one’s diet. But if you happen to be a diabetic, you need to be a little cautious of what you have on your plate, even when it comes to fruits. Fruits that have high sugar content or glycaemic index like chikoo and melons are not very advisable for diabetics. Whereas, consuming fruits like guavas and tomatoes has been linked to lowered blood sugar levels. Oranges too, are said to be beneficial for diabetics. Read on to know why.

Diabetes Management: Why Should You Add Oranges To Diabetes Diet

The American Diabetes Association has listed citrus fruits among Diabetes superfoods. According to the association, citrus fruits like oranges, grapefruits and lemons are full of fiber, vitamin C, folate and potassium, which would help benefit a healthy diabetic eating plan.
Oranges are full of fibre. Fibre takes longest to break down and digest. This enables the slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time. Moreover, the glycaemic index of raw oranges is just about 40-43. The Glycaemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbs with low GI value (55 or less) are digested, absorbed and metabolized slowly and cause a gradual rise in blood glucose. Diabetics are advised to include more low GI foods in their diets.

Diabetes Management: Eat Whole, Don’t Juice It

Make sure you have the fruit raw and whole for maximum benefits. Drinking its juice may cost you some healthy fibres and shoot up the blood sugar levels. A study published in the journal Diabetes Care, revealed that eating citrus fruits could lower the risk of diabetes in women, but drinking the fruit juice may prove detrimental to their blood sugar levels.

The GI score of unsweetened orange juice is also around 50, as compared to the GI score of whole orange (40)

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This is the Best Time of Day to Eat Carbs 👉

by Tipsbook

woman in purple shirt holding green and yellow floral ceramic bowl

A carbohydrate is like the internet. It can either help or harm you — it just depends on how and when you consume it.

“You want to find the right balance,” says registered dietitian Kate Patton, MEd, RD, CSSD, LD.

Patton explains why carbs shouldn’t be diet enemy number one and the best time of day to eat them.

What are carbohydrates?

Carbohydrates often get a bad rap. But they’re one of three essential macronutrients, along with fat and protein.

“Carbohydrates turn into glucose, or sugar, in your body. Your body converts that glucose into energy,” says Patton. “Carbs are your body’s main and preferred energy source.”

“The majority of your carbohydrates should come from natural sources — things that aren’t modified or processed,” says Patton. Examples of healthy carbohydrates include:

Grains and starches: Opt for whole-grain options when it comes to bread, cereal, rice and pasta.

Legumes: Legumes are also a great source of plant-based protein. These sources include split peas, lentils and beans.

Fruit: Patton recommends whole fruit, with its skin intact. “But some fruit is better than no fruit,” she notes. “So, if canned fruit is more accessible or affordable, that’s OK, too. Just get it packed in water or juice and strain it.”

Vegetables: These healthy carbs are also full of fiber, vitamins and minerals. Veggies rich in carbs include potatoes, corn, root vegetables and squashes.

Milk: Milk is a good source of protein, calcium and vitamin D.

When is the best time to eat carbs?

“Most foods and food groups contain carbohydrates, so you want to find the right balance,” says Patton. “If you’re an average, healthy person, eat some carbs with each of your meals throughout the day.”

But consuming carbs earlier in the day may be better if you:

Want to lose weight or improve blood sugar levels: “Most Americans are active early in the day and more sedentary at night,” says Patton. “Having your biggest portion of carbs in the evening can cause a blood sugar spike. Your body then stores the extra glucose that you didn’t use for energy as body fat.”

Exercise in the morning: “If you’re exercising in the morning for less than an hour, it’s OK to exercise on an empty stomach and get in the fat-burning zone,” notes Patton. “But if you’re more of an endurance athlete or exercising for more than an hour, you may need a small pre-workout snack. In either case, it’s good to have carbs to help you refuel after.”

Have trouble sleeping: “Eating carbs at dinner can affect your sleep if you go to bed while your food is still digesting, especially if you have heartburn.”

To get the energy-fueling benefits, you need to consume the right kind of carbs. Patton says that eating sugary, processed foods can quickly spike your blood sugar. As a result, you may feel hungry just one to two hours later — and eat even more. The same can happen if you eat only carbs and don’t get enough protein and fat.

The best time to eat carbs when you practice intermittent fasting

Intermittent fasting is eating and fasting during certain windows of time. If you follow this type of eating pattern, Patton says it’s OK to eat carbs throughout your entire window — even if your goal is weight loss or if you’re diabetic or pre-diabetic. “But during that eight-hour window, try to control the total amount of carbs you’re eating,” she recommends.

What should your daily carb intake be?

Patton says following the plate method is an easy way to make sure you’re eating the right amount of carbohydrates. Start with a 9-inch plate. Fill half of it with vegetables, one quarter with protein and one quarter with carbs.

If you’re an athlete or physically active, dividing your plate into thirds may better fuel your day. But Patton recommends keeping macronutrients balanced at every meal. “Your body can only absorb so much protein at once. It processes fuel most efficiently in smaller, more frequent doses. So be consistent throughout the day: Eat three meals and two to three snacks.”

How to eat the right amount of carbs consistently

If your carb-eating habits leave something to be desired, Patton says these tips can get you on the path to a well-balanced diet:

Log what you consume: “Some apps can show you what your total percentage of calories from carbs is,” she says. “These apps usually give a visual representation, such as a pie graph, for each of the meals. That way, you can better track your carb consumption.”

Go European: “The European style of eating tends to involve consuming your biggest meal at lunch,” notes Patton. “Since many Americans have dinner as their biggest meal, it can be as simple as swapping the two and making dinner your lighter meal.”

Indulge in leftovers: “If you keep dinner as your bigger meal, try to eat the protein, vegetable and a smaller portion of the carb,” Patton suggests. “Then pack those leftovers for lunch the next day and have the protein and vegetables with a bigger portion of the carbs.”

Is Yogurt Good for Diabetes?

by Tipsbook

sliced fruits on white ceramic plate

One glance at the supermarket’s miles-long yogurt aisle tells you all you need to know about yogurt’s popularity. But has yogurt really earned its reputation as a healthy superfood?

It’s complicated. Yogurt is absolutely good for you, says registered dietitian Julia Zumpano, RD. But not all yogurt is created equal, and some choices are definitely better than others.

Tart, sweet, thick, thin: Here’s what you should know about yogurt’s good side and how to pick a winner.

Is yogurt healthy?

As far as nutrients go, yogurt has a lot going for it. It’s full of:

Protein: Greek yogurt has about twice as much protein as traditional yogurt.
Calcium: You need calcium for strong bones and teeth. Your muscles and nerves also rely on this mineral to function properly.
Probiotics: These beneficial bacteria are important for your health. The helpful microbes may improve gut health and boost immunity. But only yogurts stamped with the “Live & Active Cultures” seal contain probiotics, and the type and amount can vary by brand. So check before you buy.

Those nutrients are good for head-to-toe health. But there’s also research suggesting that yogurt is specifically good for heart health: Yogurt has been linked to healthy blood pressure and cholesterol levels. And some research shows that eating yogurt as part of a healthy diet can help prevent long-term weight gain, which is good for the heart.

Beware of sweetened yogurts

While yogurt has a lot going for it, not all yogurt is a healthy choice. Some flavored yogurts — even those made with real fruit — can be more like junk food in disguise.

That strawberry swirl fruit-on-the-bottom or chocolate chip crunch topping can pack a sugary punch. Some flavored yogurts contain more sugar in one serving than the daily recommended amount. (The American Heart Association recommends no more than 25 grams for women and 36 grams for men.)

What about sugar-free flavors? Unfortunately, artificial sweeteners may not be any healthier than real sugar. And eating super-sweet artificial sweeteners can set up your taste buds to crave more sweet stuff throughout the day.

Your best bet is to avoid flavored yogurt and reach for the plain variety. “Plain, nonfat yogurt is best,” says Zumpano. “Both original and Greek-style are excellent sources of protein, calcium and probiotics.”

Yogurt shopping 101: What to know before you buy

What should you know before you hit that overwhelming dairy aisle? Here’s a rundown of your yogurt options.

Greek-style yogurt: Greek yogurt is strained to create a rich, creamy texture — and has twice as much protein as regular yogurt. “For managing your weight, try Greek yogurt,” Zumpano says. “It has more protein, which can help you feel fuller longer.”
Traditional yogurt: Regular old yogurt is also a good source of protein and other nutrients, though it doesn’t pack quite the same protein punch as Greek yogurt. But some people prefer its milder taste and thinner texture, so it’s worth a try.
Flavored yogurt: Fruity picks and other flavored yogurts can contain a lot of sugar, but the amount varies by brand. If you can’t resist, try to pick a flavor with less than 120 calories per container and no more than 12-13 grams of sugar.
Whole-milk yogurt: This extra-creamy option is a good choice for growing babies, toddlers and children, who need the extra fat for growth and development. But it’s high in saturated fat, so it may not be the best pick for older kids and adults. If you’re looking for something a little creamier, choose a 2% milk fat instead of full fat.
Nondairy yogurts: Yogurts made from soy, almond or coconut milk are good options if you have a dairy sensitivity or eat a vegan diet. They can be a good source of protein and heart-healthy fats. But some are high in sugar, so read labels carefully. Coconut milk yogurt is also high in saturated fat, so watch your portions accordingly.

Dress your yogurt for success

Unsweetened yogurt gets two thumbs up from many dietitians. But some people are put off by its tart taste. If you’re still getting used to plain yogurt, try these tricks until your taste buds adapt:

Dress up plain yogurt with fresh or frozen fruit, vanilla extract or a sprinkle of cinnamon.
Swap in Greek yogurt to replace some of the sour cream or mayonnaise in dips, dressings and soups. You’ll get the benefits of yogurt and cut some saturated fats from your diet.
Add Greek yogurt to fruit smoothies for an extra boost of protein and creamy texture.

Once you start adding a dollop of yogurt here and there, you’ll discover all sorts of ways to enjoy this versatile food.