What are the best nuts for diabetes?

Around 30.3 million adults in the United States have a form of diabetes. A healthful diet can help manage blood sugar levels and reduce the risk of complications.

Nuts are one of several foods that the American Diabetes Association lists as beneficial for people with the condition.

In this article, we describe why nuts can be of use to people with diabetes and look into five of the best nuts to incorporate into a healthful diet.

Why are nuts useful for diabetes?

Almond nuts in a wooden bowl
Almonds may help reduce the risk of heart disease in people with type 2 diabetes.

Nuts contain high levels of beneficial fats.

The unsaturated fats in nuts perform a range of important functions, such as supporting cell growth and protecting organs, including the heart.

Also, nuts are rich in protein, an essential nutrient, and they contain a range of other nutrients that are important for physical health, including:

  • fiber
  • vitamins, such as vitamin E
  • folate
  • thiamine
  • minerals, such as magnesium and potassium
  • carotenoids
  • antioxidants
  • phytosterols

However, not all nuts benefit people with diabetes. For example, it is important to avoid salted nuts because the salt may increase the risk of complications.

The following are the best nuts for people with diabetes:

Almonds

Almonds have a range of benefits for individuals with this condition.

A study from 2011 found that incorporating almonds into the diets of participants with type 2 diabetes for 12 weeks positively affected blood sugar and reduced the risk of heart disease.

A more recent study, from 2017, looked into the effect of daily almond consumption over 24 weeks in people with type 2 diabetes. The authors found that incorporating almonds into the diet helped control blood sugar levels and decrease the risk of heart disease.

Almonds reduce the body’s levels of low-density lipoprotein (LDL) cholesterol, which can block arteries. They increase the amount of high-density lipoprotein (HDL) cholesterol, which helps remove LDL cholesterol from the arteries. This is part of the reason why almonds reduce the risk of heart disease.

Walnuts

Walnut in shell on wooden table
Walnuts may help reduce the risk of developing diabetes.

Walnuts are high in calories. However, a study in BMJ Open Diabetes Research & Care found that they do not have a major impact on body weight or composition.

The researchers assigned 112 participants at risk of diabetes either a low-calorie diet or a diet rich in walnuts for 6 months.

They found that the walnut-enriched diet was able to improve the ratio of HDL to LDL cholesterol without negatively affecting body composition.

In a study from 2018, researchers investigated the association between walnut consumption and diabetes risk in 34,121 people.

They found that people who had eaten walnuts in the past 24 hours were half as likely to have diabetes, compared with people who had eaten no nuts in this period.

Cashews

Cashews can help improve the ratio of HDL to LDL cholesterol and lower the risk of heart disease.

In a 2018 study, researchers gave 300 participants with type 2 diabetes either a cashew-enriched diet or a typical diabetes diet.

Those on the cashew-enriched diet had lower blood pressure and higher levels of HDL cholesterol after 12 weeks. The cashews also had no negative impact on blood glucose levels or weight.

Pistachios

Pistachios are relatively energy-dense, but they contain healthful amounts of fiber and beneficial fats.

As part of a 2015 study, researchers gave either a pistachio-enriched or a regular diet to participants with type 2 diabetes over 4 weeks.

They found that the ratio of HDL to LDL cholesterol was significantly better in the pistachio group, in comparison with the regular diet group. Those on the pistachio diet also had lower triglyceride levels, which indicate better heart health.

Peanuts

Peanuts in and out of the shell
Peanuts are rich in protein and fiber.

Peanuts are a good source of protein and fiber. They can help with weight loss and may reduce the risk of heart disease.

One study from 2013 looked at the effect of peanuts on the diets of females with obesity who were at risk of developing type 2 diabetes.

The researchers found that adding peanuts to cereal helped control blood sugar levels and appetite in participants. This can help with weight loss, which has a significant impact on diabetes risk.

Takeaway

As a diverse type of food, nuts can be easy to incorporate into a healthful diet. They can provide a good source of protein and beneficial fats for people with diabetes.

To avoid excess calorie intake, consider a serving size to be a small handful or one-fourth of a cup.

Nuts can make a simple snack. Most are safe to eat raw, and they are available in many grocery stores. People with diabetes should avoid salted varieties.

______________________________________________

These Lemon Lozenges that can control sugar craving

​ A natural, fruity lemon lozenge with our clinically-proven formulation, made from the plant- Gymnema Sylvestre.

Convenient and discrete to use in any situation. The lozenge dissolves on the tongue in 2-3 minutes and works instantly.

______________________________________________

Is Pineapple Good for Diabetes?

Fruit contains carbohydrates and so can raise blood glucose levels. However, the American Diabetes Association (ADA) say that people with diabetes benefit from including fruit in their diets.

Fruits are an excellent source of nutrients, including dietary fiber, vitamins, and minerals.

This article discusses how pineapple and other fruits can affect diabetes and how best to incorporate pineapple into a dietary plan.

Pineapple and diabetes

sliced pineapple on chopping board
Raw pineapple has a medium GI score, so people should eat it in moderation.

Most fruits have a low glycemic index (GI) scores, meaning that they impact blood sugar levels less than other foods.

These scores tend to be low because fruit contains fructose and fiber, which help the body digest carbohydrates more slowly, leading to more stable blood sugar levels over time.

Pineapples, however, have a medium GI score, which means that they can have more of an effect on blood glucose than other fruits.

General GI categories are as follows:

  • Low-GI foods have scores under 55.
  • Medium-GI foods have scores between 56 and 69.
  • High-GI foods have scores of 70 or above.

Raw pineapple has a score of 66, making it a medium-GI food.

Eat pineapple in moderation, and pair it with protein or healthful fat — such as from nuts, seeds, nut butter, or avocado — to limit the fruit’s effects on blood sugar levels.

Other medium-GI fruits include melons and some dried fruits, such as dates, raisins, and sweetened cranberries.

Like other foods, the GI of pineapple can vary, depending on what a person eats with it. When someone couples fibrous carbohydrates with proteins and healthful fats, it will deter overeating, help them feel full for longer, and reduce any spike in blood sugar.

Other factors that affect the GI of pineapple include:

  • ripeness, with a more ripe fruit having a higher GI score
  • preparation, because fruit juice has a higher score than raw fruit, for example
  • whether it is canned or raw, as canned pineapple with added sugar has a higher score

Pineapple is a good source of vitamin C and manganese. It also contains fiber, vitamin A, and B vitamins, as well as a compound called bromelain, which has many reported health benefits. These factors make pineapple a healthful addition to a diabetes-friendly diet.

How to eat pineapple

The most healthful options are raw or frozen pineapple.

Canned, cupped, or processed pineapple often contains added sugar, especially when the fruit is in syrup. If canned pineapple is the only option available, try to find it canned in water, rather than syrup.

Choose raw or frozen pineapple over pineapple juice or dried pineapple, which generally contain added sugar and so can cause spikes in blood glucose levels.

To limit the impact on blood sugar levels, eat pineapple in moderation and pair it with protein or healthful fat to minimize the total GI value of the meal.

Try pineapple as a dessert after eating low-GI foods, such as:

  • brown rice
  • barley
  • whole-grain bread
  • whole-grain pasta
  • beans
  • rolled oats
  • lean proteins
  • healthful fats

The simplest way to prepare the fruit is to serve it raw, as a side dish or dessert. Or, try grilling it and including it with the main meal, as in many Asian and island cuisines.

Diabetes and other fruits

senior man selecting strawberry from small plate
A person with diabetes can include strawberries in a healthful diet.

People with diabetes can incorporate a wide variety of fruits into their meal plans and reap the many health benefits. Each fruit contains its own vitamin and nutrient profile.

The ADA estimate that:

  • About half a cup of frozen or canned fruit contains 15 grams (g) of carbohydrates.
  • Keeping this in mind, a serving of berries or melon tends to be between three-quarters of a cup and 1 cup.
  • Fruit juices contain roughly 15 g of carbohydrates per third- or half-cup, depending on the juice.

Doctors recommend that people eat whole fruits, rather than juice, because a piece of fruit tends to be more filling and have a lower GI score. Whole fruits are also more healthful sources of fiber, vitamins, and minerals.

A list of common fruits that can be part of a healthful diet include:

  • bananas
  • oranges
  • papayas
  • avocados
  • plums
  • blackberries
  • nectarines
  • watermelons
  • grapefruits
  • blueberries
  • strawberries
  • peaches

Summary

For people with diabetes looking to incorporate fruit into their dietary plan, pineapples can be a good choice. However, since they can cause small spikes in blood sugar, eat them in moderation.

Raw or frozen pineapple has less of an impact on blood glucose levels than pineapple juice or canned pineapple, which contain added sugars.

Try eating pineapple with foods that are high in fiber, protein, or healthful fats, or foods with low GI scores.

Fruits make a good alternative to candy and other sweet foods, which have high GI scores and little nutritional value. Fruits contain a wide range of vitamins and minerals, and people with diabetes can include them in a balanced, healthful diet.

______________________________________________

These Lemon Lozenges that can control sugar craving

​ A natural, fruity lemon lozenge with our clinically-proven formulation, made from the plant- Gymnema Sylvestre.

Convenient and discrete to use in any situation. The lozenge dissolves on the tongue in 2-3 minutes and works instantly.

______________________________________________

6 Health Benefits of Drinking Pickle Juice

drinking pickle juice

Next time you open a jar of crunchy pickles, save the juice! Maybe you’ve always loved that mouth-watering pucker. Or, maybe the thought of drinking straight pickle juice sounds unappetizing. Whether you love it or hate it, pickle juice may be good for your health.

“Pickle juice does have some benefits, but it really depends. The type of pickle juice matters. So does the health benefit you’re looking to gain,” says functional medicine dietitian Camille Skoda, RDN, LD, IFNCP. “A jar that’s full of dyes and preservatives won’t give you those benefits.”

Skoda gives six ways pickle juice is good for you and how to reap the benefits.

1. Pickle juice contains probiotics

Naturally fermented pickles — and their juice — contain helpful microorganisms called probiotics. Probiotics are live, microscopic bacteria and yeasts that you can also find in:

  • Kimchi.
  • Miso.
  • Sauerkraut.
  • Yogurt.

“Your gut contains many bacteria species that are beneficial for metabolism, overall health, digestion and fighting sicknesses. They’re also linked to less anxiety, depression and better mood,” explains Skoda.

Probiotics can help keep your good gut bacteria in balance. People eat probiotics for these benefits, especially to aid digestion.

Skoda says you can find probiotics in refrigerated pickles that are not vinegar-based. They should be fermented naturally in water using salt and spices.

“To get these benefits, try eating a pickle a day. But keep in mind that everybody tolerates probiotics differently. So if you’re drinking pickle juice for the probiotics, start with a small amount,” Skoda recommends. “And don’t drink so much that you overdo it on the sodium.”

2. Pickle juice can help you recover after exercise

Electrolytes help maintain the fluid balance in your body and keep all systems firing. But when you sweat, you risk losing too many. The antidote?

“Pickle juice contains electrolytes in the form of a lot of sodium and some potassium and magnesium. That’s why you can use it as a natural electrolyte,” says Skoda. “It can help to rehydrate after exercise.”

To get the most benefit, Skoda says to choose a vinegar-based pickle without yellow dye and preservatives. Using pickle juice as an electrolyte may work well for people who:

  • Have a chronic condition that requires you to take in more sodium.
  • Don’t get enough sodium in their diet.

But using pickle juice as your go-to recovery drink isn’t for everyone. “The recommendation is to have no more than 2,300 milligrams of sodium each day. And 3 ounces of pickle juice gives you 900 mg right there, depending on the brand,” she says. “You can find electrolyte supplements that only have 150 mg of sodium and more potassium and magnesium instead.”

3. Pickle juice can help blood sugar regulation

Studies show that vinegar can help prevent spikes and dips in blood sugar. That’s a check in the win column for vinegar-based pickle juices. “You would also see the same benefits from vinegar-based salad dressings and apple cider vinegar,” adds Skoda.

4. Pickle juice may support weight loss

The research gets a little murkier when it comes to pickle juice’s effects on weight loss. But it’s also less about the pickles and more about vinegar.

“Pickle juice could help curb your appetite by stabilizing blood sugar. It’s easier to lose weight and control appetite when your blood sugar’s stable,” says Skoda. “And if you’re drinking pickle juice for the probiotic benefit, improving digestion and metabolism could definitely help you lose weight.”

5. Drinking pickle juice for a hangover may help you feel better

Drinking too much alcohol can dehydrate you. Electrolytes can help reduce some of those effects, says Skoda. “Drinking pickle juice as a hangover cure can help if it’s the electrolyte you choose.”

6. Pickles contain disease-fighting antioxidants

Score one for the cucumbers! Since pickles are fermented cukes, you get to count some of that veggie goodness, including vitamins, minerals and antioxidants.

Antioxidants may protect your cells from damage caused by free radicals. Free radicals are molecules inside the body that are linked to cancer, heart disease and more. “You can get some antioxidants from pickle juice, but eating the pickle is more beneficial.”

Skoda’s bottom line: If you like the briny goodness of pickles or pickle juice, bon appetit! While pickle juice is not a cure-all, it can definitely be part of a healthy eating plan

______________________________________________

These Lemon Lozenges that can control sugar craving

​ A natural, fruity lemon lozenge with our clinically-proven formulation, made from the plant- Gymnema Sylvestre.

Convenient and discrete to use in any situation. The lozenge dissolves on the tongue in 2-3 minutes and works instantly.

______________________________________________

What Are the Healthiest Fast Food Options?

It’s no secret that fast food isn’t good for us. But life happens, right? Sometimes we find ourselves in a pinch when plans go haywire.

And we get it. Fast food is convenient, inexpensive and in our busy society – sometimes the only option. But if you learn the tricks to ordering healthy fast food, you’ll feel better prepared the next time your only choice is the drive-thru.

Healthy fast food is possible

“Calories and nutrients are pretty readily available if you look online or by the register,” says dietitian Kate Patton, MEd, RD, CCSD, LD. “Knowing what you’ll order ahead of time or how you’ll order can give you a better attitude towards fast food. It doesn’t have to derail your whole day.”

Finding a well-balanced meal at a fast food restaurant requires a few tweaks, but don’t worry – you won’t be the first person to ever make a request like this. Don’t be afraid to ask for extra veggies, to substitute or to leave something out.

Keep these three things in mind when contemplating a fast food order:

  • Aim for lean protein, veggies and fiber.
  • Avoid supersized or jumbo meals.
  • Try to keep your meal at about 500 calories or less.

Craving something specific? Follow these nutritionist-approved tips:

Burgers. This fast food staple can pack in the calories and leave you feeling gross. But if you’re craving a burger, there’s ways it can be calorie controlled.

  • Order the leanest type of burger you can. Or better yet, ask if they have a turkey burger.
  • Order a single burger, rather than a double or triple stack.
  • Order a junior or kid size.
  • Stack your burger with as many veggies as you can. (Skip the iceberg lettuce and aim for baby spinach instead.)
  • Order your burger without a bun and ask for it to be lettuce wrapped.
  • Skip the bacon (we know, sorry).

Chicken. A step up in nutrients from traditional meat burgers, chicken sandwiches or chicken nuggets can be a good source of lean protein.

  • Always opt for grilled chicken instead of fried. (Pay attention to words on the menu like grilled and roasted.)
  • Skip the sauce (like mayo) and order without cheese. These things can quickly add calories.
  • Try ordering without a bun and dipping the chicken in mustard.

Fish. If you’re looking for a taste of the sea when it comes to fast food, tread carefully. A lot of fish options come with a high price tag in calories and fat.

  • Avoid breaded fish items.
  • Tuna salad is usually packed with mayonnaise and is often beyond a normal day’s fat guidelines. Ask to see a list of ingredients before ordering.

Salads. No one really goes to a fast food restaurant to order a salad, but surprisingly there are several healthy options if you order correctly.

  • Aim for a lean source of protein like grilled chicken, beans or eggs.
  • Include a variety of food groups in your salad like fruits, nuts and seeds.
  • Ask if you can have spinach or other dark leafy greens instead of iceberg lettuce.
  • Order dressing on the side, bring your own healthier version or dip your fork in before you spear the salad.

Burritos & tacos. When it comes to these popular Mexican meals, it’s best to skip the tortilla and opt for a bowl instead (unless you’re a serious athlete who needs the carbs).

  • Always start with lettuce as your base, add brown rice and load up on veggies. Peppers, salsa and onions are good options.
  • Aim for lean meat, pinto or black beans for protein. (Avoid getting double meat – your body can only absorb so much protein at a time!)
  • Get a small size or split up the larger size and eat half now and half later.
  • Skip the sour cream and cheese or ask for a small amount. Or bring your own Greek yogurt to add on top. Avocado is another great topper.

Sides. French fries are one of America’s favorite foods and a staple at many fast food joints. But they’re often overly processed, deep-fried and chock-full of saturated fat.

  • If you’re really craving fries, get the smallest size possible.
  • Side salads, apple slices, fruit cups or yogurt make great sides.
  • Avoid anything fried and the temptation to get bottomless fries.

Dessert. Sometimes you just need a sweet treat. Plus who wants to take the kids to the ice cream shop and not get anything?

  • Opt for a small cone or kid’s cup.
  • Ask if they have any no-sugar added treats.
  • Skip the candy toppings.

Drinks. It’s no secret that soda (of any variety) isn’t good for us.

  • Ask for unsweetened tea or stick with water.
  • Avoid shakes, which could easily run you up to 800 calories.

Condiments. Sauces, dips and seasoning can wreak havoc on an otherwise healthy meal. And most have a ton of hidden sugar and sodium.

  • Be mindful of how much you’re actually using. Measure it out if you can.
  • Bring your own healthier or homemade version.
  • Mustard, guacamole and hot sauce are all great options for adding flavor without sacrificing the rest of the dish’s calories.

______________________________________________

These Lemon Lozenges that can control sugar craving

​ A natural, fruity lemon lozenge with our clinically-proven formulation, made from the plant- Gymnema Sylvestre.

Convenient and discrete to use in any situation. The lozenge dissolves on the tongue in 2-3 minutes and works instantly.

______________________________________________

Are Blueberries Good for Diabetes?

Blueberries are rich in a variety of nutrients, including:

  • fiber
  • vitamin C
  • vitamin E
  • vitamin K
  • potassium
  • calcium
  • magnesium
  • folate

One cup of fresh blueberries contains about:

  • 84 calories
  • 22 grams of carbohydrate
  • 4 grams of fiber
  • 0 grams of fat
Blueberries and diabetes

In fact, the American Diabetes Association (ADA) calls blueberries a diabetes superfood. While there’s no technical definition of the term “superfood,” blueberries are packed with vitamins, antioxidants, minerals, and fiber that promote overall health. They may also help prevent disease.

For people living with diabetes, blueberries may help with glucose processing, weight loss, and insulin sensitivity. Read on to learn more about the benefits of blueberries for diabetes.

Glycemic index of blueberries

Glycemic index (GI) measures the effects of carbohydrate-containing foods on your blood sugar level, also called blood glucose level.

The GI index ranks foods on a scale of 0 to 100. Foods with a high GI number raise blood glucose levels more quickly than foods with a medium or low GI number. GI rankings are defined as:

  • Low: 55 or less
  • Medium: 56–69
  • High: 70 or more

The glycemic index of blueberries is 53, which is a low GI. This is about the same as kiwi fruit, bananas, pineapple and mango. Understanding the GI of foods, as well as the glycemic load, can help people with diabetes plan their meals.

Glycemic load of blueberries

Glycemic load (GL) includes portion size and digestible carbohydrates along with GI. This gives you a more complete picture of a food’s effect on blood sugar by measuring:

  • how quickly a food makes glucose enter the bloodstream
  • how much glucose per serving it delivers

Like the GI, the GL has three classifications:

  • Low: 10 or less
  • Medium: 11–19
  • High: 20 or more

One cup of blueberries with an average portion size of 5 ounces (150 g) has a GL of 9.6. A smaller serving (100 g) would have a GL of 6.4.

By comparison, a standard-sized potato has a GL of 12. This means a single potato has nearly twice the glycemic effect of a small serving of blueberries.

Blueberries and glucose processing

Blueberries might aid in the efficient processing of glucose. A University of Michigan study on rats found that feeding the rats powdered blueberry lowered abdominal fat, triglycerides, and cholesterol. It also improved fasting glucose and insulin sensitivity.

When combined with a low-fat diet, the blueberries also resulted in lower fat mass as well as lower overall body weight. Liver mass was also reduced. An enlarged liver is linked to insulin resistance and obesity, which are common features of diabetes.

More research is needed to determine the effects of blueberries on glucose processing in humans.

Blueberries and insulin sensitivity

According to a 2010 study published in The Journal of Nutrition, obese adults with prediabetes improved insulin sensitivity by drinking blueberry smoothies. The study suggested that blueberries can make the body more responsive to insulin, which may help people with prediabetes.

Blueberries and weight loss

Since blueberries are low in calories but high in nutrients, they may help with weight loss. For people who are overweight or obese, eating a healthy balanced diet that includes fruits such as blueberries may help prevent diabetes and improve overall health.

A 2015 study of 118,000 people over 24 years concluded that increasing fruit consumption — specifically berries, apples, and pears — results in weight loss.

The study suggested that this information could offer guidance for the prevention of obesity, which is a primary risk factor of health conditions such as diabetes.

Takeaway

Although more studies are needed to determine the biological effect of blueberries, some research suggests that eating blueberries can help people lose weight and improve insulin sensitivity. As such, blueberries could be beneficial for people with diabetes. Speak with your doctor or dietician for more information on eating a healthy diet for diabetes.

______________________________________________

These Lemon Lozenges that can control sugar craving

​ A natural, fruity lemon lozenge with our clinically-proven formulation, made from the plant- Gymnema Sylvestre.

Convenient and discrete to use in any situation. The lozenge dissolves on the tongue in 2-3 minutes and works instantly.

______________________________________________

9 food secrets that make the Japanese live so long

01/10Why is the Japanese diet so healthy?

Longevity is a boon that every person on this earth would want to get somehow or the other, however what is unknown to most of the people is that longevity completely depends on one’s lifestyle and the diet they take! And while we talk about longevity, there are a few countries that have surely won the race. There are certain places in the world, where the life expectancy is much more than the world average of 71 years. It is as high as 81-90 years.

One of those places is Okinawa in Japan, which is also referred to as the ‘Land of Immortals’ as the average life expectancy here is 81.2 years. Japanese are known to have the highest life expectancy in the world. From the diet they take to even the way they cook their food, the Japanese have their own secrets to live longer. The major secret is their diet as they consume lots of fruits and vegetables, and their diet is balanced and has a freshness to it. We have unearthed a few secrets from their lifestyle that you can adopt and who knows, you might live long too!

02/10Japanese diet is not just about eating Sushi

Japanese people are much focussed on what they eat, and it’s a common notion amongst others that they only enjoy eating SUSHI, which is a dish prepared with rice and is commonly paired with seafood. However, Japanese enjoy eating vegetables. Their traditional meal includes grilled meat, soups and tea. For them, seasonal fruit and fishes are most important, and they are least interested in dining out. Japanese certainly don’t enjoy junk and high-calorie food. Another important part of their daily routine is eating sea weeds, which are nutrient rich!

03/10Cooking food differently

To bring out the best in all their dishes, Japanese cook their food using minimal oil and different methods like slow-coking, broiling, steaming, stewing, fermenting and even stir-frying are involved. The reason for choosing such methods is to retain the nutritional value of the ingredient they are using for the dish. Soups are given utmost importance in Japanese cuisine along with veggies and rice.

04/10Japanese eating culture and portion control

People eat to fill their stomach and they don’t believe in gluttony. Japanese meal is not just about eating food, but to socialize and communicate. While they eat their food slowly, Japanese believe in portion control. They eat their food in smaller plates so as to feel satiated.

05/10Tea-addicts

As compared to the rest of the world, Japanese enjoy drinking tea. The drinking culture of Japan is quite tea-friendly and their MATCHA TEA is popular across the country. Matcha has high nutritional properties and is made using specially grown and processed green leaves. It is highly rich in anti-oxidants.

06/10Less dessert-friendly

Desserts can make anyone go weak in the knees and the Japanese desserts like ANMITSUWAGASHI, and KOHI ZERI are something that you cannot say NO to! However, Japanese themselves are less dessert-friendly and are more inclined towards savoury dishes. Naturally it makes them healthier.

07/10Breakfast, an important meal of the day

For Japanese, breakfast is the most important meal of the day. They believe in the concept of having a good breakfast, and OKAYU (rice porridge) and GOHAN (steamed rice) along with broiled fish is something that they love to binge on! Carbohydrates are extremely important to start the day and they get full nutrition from such dishes.

08/10What is dieting?

Ask a Japanese woman or a man, if they diet to get in shape and have a fitter body that’s exactly the question you will be faced with! The traditional Japanese diet that consists of rice, fish, and pickled vegetables allows you to feel full for long without feeling bloated. They have an active daily routine, where they walk and exercise more often! So, say NO to dieting and go the traditional Japanese way to lose a few kilos.

09/10Rice over bread

As bread is made using refined or all-purpose flour which can cause indigestion in your body, Japanese prefer rice over them. Steamed rice is a staple for them which they enjoy along with lots of sautéed or stir fried vegetables.

10/10Obsession with cleanliness

The people living in Japan are obsessed with cleanliness. For them, cleanliness is as important as living and they are disciplined for the same. Even their children learn to clean their surroundings in their schools, to be disciplined at a later age!

______________________________________________

These Lemon Lozenges that can control sugar craving

​ A natural, fruity lemon lozenge with our clinically-proven formulation, made from the plant- Gymnema Sylvestre.

Convenient and discrete to use in any situation. The lozenge dissolves on the tongue in 2-3 minutes and works instantly.

______________________________________________

Diabetes: Is It Safe For Diabetics To Have Oranges?

Diabetes: Is It Safe For Diabetics To Have Oranges? Here's The Answer

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.

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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)

______________________________________________

These Lemon Lozenges that can control sugar craving

​ A natural, fruity lemon lozenge with our clinically-proven formulation, made from the plant- Gymnema Sylvestre.

Convenient and discrete to use in any situation. The lozenge dissolves on the tongue in 2-3 minutes and works instantly.

______________________________________________

5 New Year’s Resolutions to Boost Your Heart Health

New years resolution with a To Do next year book

Want to make your New Year’s resolutions really count this year? Then think about how some of the vows you make — to lose weight, reduce stress, quit smoking, exercise more — really get to the heart of the matter.

If you stick to these goals, you may just sail into next year with a healthier heart.

Cardiologist Leslie Cho, MD, says common resolutions often come down to boosting heart health — even though that’s not necessarily the initial intention.

She recommends these five heart-healthy resolutions that will serve you well all year.

1. Resolve to lose weight

“The No. 1 goal for most Americans is to lose weight — and often that resolution is one of the first they break,” Dr. Cho says.

But think of the benefits you’d reap if you could make steady progress in that area of your life.

When you’re overweight or obese, you increase your risk of:

  • Heart disease
  • Stroke
  • Diabetes
  • Hypertension
  • High cholesterol and triglycerides
  • Blood clots

To help you keep your resolution, Dr. Cho recommends focusing on lifestyle modification instead of “dieting.” If you set a goal of healthy eating and regular exercise, losing weight is often a natural byproduct. Or you can use our activity calculator to determine how much ― and what type ― of activity, you need to reach your goals.

There are many apps for your phone or tablet that can help you track your food intake and exercise. And it helps to understand your triggers so you can avoid them, she says. (Do you eat more when you’re stressed, bored or in a social setting?)

2. Resolve to get an annual physical

“Getting a checkup is a good thing,” says Dr. Cho, who sees many patients who haven’t been to a doctor in years.

Aside from ensuring that you have no major health problems, a physical allows your doctor to keep tabs on your blood pressure and glucose levels.

He or she will also likely discuss physical activity, and drinking, smoking and eating habits — they all affect your heart health, of course.

A yearly checkup is particularly important for women. They’re more likely to experience less-obvious symptoms of heart disease, Dr. Cho says. Yet many of her female patients only get “bikini medicine,” meaning they pay attention to breast and gynecologic issues but neglect the rest of their bodies.

Both men and women should get annual physicals to better focus on heart-health risk modification, she says.

3. Resolve to reduce stress in your life

“Reducing stress should be a goal for the whole country,” Dr. Cho says. “Highly anxious people tend to have more heart attacks and strokes.”

Make time in your day to do things that help you relax. Try meditation, talking with friends, getting outside for a walk, reading a book or exercising.

And while the internet can sometimes increase your stress levels, it also has the potential to be a tool for good. There are many websites and apps that will help you calm yourself or embrace reflection and relaxation. They can walk you through simple breathing exercises or facilitate meditation.

4. Resolve to get more sleep

Shorting yourself on sleep can lead to overeating, heart failure, hypertension and atrial fibrillation, Dr. Cho says.

“Having less sleep consistently can increase blood pressure and cause inflammation,” she adds. “That part of the brain that activates during sleep deprivation is near the part where hunger is, so we know that if you don’t sleep, you eat more.”

Tips for success: To get more ZZZs, Dr. Cho recommends that you:

  • Put your phone away long before bedtime.
  • Cut back on caffeine.
  • Sleep in a cool, darkroom.

5. Resolve to stop smoking and/or reduce alcohol and caffeine intake

Drinking in moderation is OK. But don’t start now if you don’t drink (even though you’ve heard red wine is good for you). If you do drink, Dr. Cho recommends no more than 6 to 8 ounces a day.

Drinking less alcohol and caffeinated beverages will help you sleep better and reduce stress. It may even help you lose weight, by reducing the empty calories you consume, she says.

And smoking cessation is great for your heart — it can significantly lower your blood pressure and heart rate.

If you resolve to make yourself healthier this year, talk to your doctor about ways to trim down, be more active and relax. You know in your heart those are all resolutions you can live (longer) with.

______________________________________________

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What Foods Can You Eat to Lose Weight?

Father and son cutting up fruit for the week

What if you concentrated on eating more foods that are good for you rather than trying desperately to completely avoid the bad ones? Can you actually eat more and still lose weight?

Registered dietitian Julia Zumpano, RD, LD, says you can. Here’s how it works.

Most trendy diets include some sort of restriction — such as cutting out carbohydrates, gluten or dairy products — which makes them hard to sustain. Typically, once you stop following the diet’s restrictions, the weight comes right back.

“However, if you focus on adding more nutritious foods to your meals, as opposed to restricting foods, you’ll be more likely to lose weight and keep it off,” says Zumpano. “You won’t feel like you’re depriving yourself, so you’ll be more likely to maintain healthy eating habits.”

And, if you concentrate on incorporating a certain amount of healthy food into your meals every day — like aiming for between five and seven servings of fresh fruits and vegetables — you may find that you’ll naturally limit the not-so-healthy choices.

Which healthy foods are best to add?

Zumpano recommends these foods to eat to lose weight and to improve your health in general:

  • Fruits and vegetables.
  • Whole grains.
  • Legumes like dried beans, peas and lentils (they also can be canned or frozen for convenience).
  • Plant based oils such as olive, avocado, sunflower, grapeseed or peanut.
  • Nuts and seeds.
  • Avocados.
  • Lean sources of protein like fish, shellfish, white meat, eggs or egg whites and tofu.
  • Calcium-rich foods like low fat yogurt, cottage cheese and milk.

When adding fruits and vegetables to your meals, try to eat those first. They’ll help you feel fuller so you can cut back on your main-course portions to accommodate the extra calories.

“Keep in mind that healthy foods tend to have a lot fewer calories than other foods, so you can eat the same amount of food overall and still lose weight,” says Zumpano.

Quick tips for easily adding nutritious foods

  • Add something good to every meal: Start by adding a piece of fruit to your breakfast and a salad or other vegetable to your lunch and dinner.
  • Be prepared: Rinse and cut up fruits and vegetables during the weekend or at the beginning of the week. Then store them in containers in the refrigerator for easy use throughout the week.
  • Make it easy on yourself: If it helps you stay on track, you can buy fruits and vegetables that are already cut up and salad that is pre-washed and bagged. Or, buy frozen fruits and veggies to keep in your freezer so you always have them on hand. Try a fruit or veggie tray for convenience to snack on or pack up for meals.
  • Go for easy add-ins: Boost the nutrition in your salads by adding diced vegetables, seeds and nuts and using an oil-and-vinegar dressing. Try balsamic vinegar, lime or lemon juice for extra flavor.

Swap bad foods for healthier options

After you start working more healthy foods in, take a look at the unhealthy foods you eat and see if you can come up with healthier alternatives. Here are a few examples:

  • If you typically eat hot dogs a few times a week but also like roasted chicken breast, swap out hot dogs in favor of chicken most of the time.
  • Replace ice cream with frozen yogurt or sorbet.
  • Replace milkshakes with fruit-and-yogurt smoothies.
  • Snack on a handful of nuts or seeds instead of potato chips.
  • Try whole-grain toast or cereal instead of pastries.
  • Commit to changing your dinner entrée from red meats to fish once or twice a week.
  • Opt for beans instead of potatoes in several meals each week.

Health benefits of adding nutritious foods to your diet

Eating additional nutritious foods and fewer foods that are unhealthy can do more than help you lose weight. It can also:

  • Decrease your risk of heart disease, cancer, diabetes and stroke.
  • Help regulate your digestion.
  • Lower your cholesterol.
  • Help improve your mood and reduce depression.
  • Allow yourself a few treats.

“It’s unrealistic to expect people to eat healthy all the time,” says Zumpano. “But if you want to lose weight and keep it off, aim to eat healthy foods at least 75% to 80% of the time. Allowing yourself to have some unhealthy foods will help you stay on track.”

When indulging in an unhealthy treat, try to choose food items that won’t exacerbate any chronic conditions you have, such as high cholesterol or diabetes. If you’re unsure which foods are safe and which you really should avoid, talk to your doctor or a registered dietitian.

______________________________________________

These Lemon Lozenges that can control sugar craving

​ A natural, fruity lemon lozenge with our clinically-proven formulation, made from the plant- Gymnema Sylvestre.

Convenient and discrete to use in any situation. The lozenge dissolves on the tongue in 2-3 minutes and works instantly.

______________________________________________

Olive Oil vs. Coconut Oil: Which Is Heart-Healthier?

You’re trying to follow a diet that’s heart-healthy. You’re eating lots of fresh fruits and vegetables, whole grains, legumes, fish and nuts (go you!). But you’re not sure what the best choice is when it comes to cooking oils.

You might have read that olive oil and coconut oil are good for your heart health. But is that true, and if so, which is better? Registered dietitian Kate Patton, MEd, RD, CSSD, LD, sets the record straight.

Fat matters

With a quick look at the nutrition label, you might think that these two kinds of oils are very similar. Both olive oil and coconut oil have about the same number of calories (120 per tablespoon) and grams of fat (14 per tablespoon). But not all fat is created equal.

Breaking down the types of fat in these two oils paints a better picture of why olive oil is a staple of the Mediterranean diet, which is regarded as the heart-healthiest diet, while coconut oil is not.

Unsaturated fat

When you dress a green salad in extra virgin olive oil, you’re getting mostly unsaturated fat – the kind you’ve probably heard called “good” or “healthy” fat. It’s the kind you also get from eating avocados and nuts.

Research links eating unsaturated fat to a number of heart benefits, including some protection against inflammation, lower levels of LDL (or “bad”) cholesterol, and reduced blood pressure when they’re eaten in place of saturated fats.

There are two types of unsaturated fat: monounsaturated and polyunsaturated. Olive oil contains mostly monounsaturated fat (about 10 or 11 grams per tablespoon, compared to coconut oil’s 1 gram per tablespoon).

Polyunsaturated fats – which includes omega-3 and certain omega-6 fatty acids – are also beneficial for your heart. You’ll find these in fish, walnuts and flaxseeds.

Saturated fat

Coconut oil is much higher in saturated fat – one tablespoon has about 13 grams of saturated fat, compared to olive oil’s 1 gram.

Saturated fat is not linked with heart health benefits. In fact, studies show that it may contribute to an increase in LD cholesterol, which ups your risk for heart disease.

Some argue that saturated fat has also been shown to raise HDL (good) cholesterol, which maintains the right ratio of cholesterol levels. More research is needed.

“We don’t recommend completely avoiding saturated fat, but we do recommend swapping them out for mono- or polyunsaturated fats when you can,” Patton says.

Opt for less-processed oils

With so many options on the grocery store shelf, it can be hard to know what’s best to buy. Generally, extra virgin or unrefined oils are the least processed and pack the most benefits.

Extra virgin olive oil, for example, has more beneficial antioxidants than regular or light olive oil and is best used in dressings, dips and marinades. Be sure to keep it away from heat, light and air to preserve its quality. Refined olive oil has a more neutral flavor and makes for a better all-purpose cooking oil, but it contains fewer antioxidants.

Coconut oil also comes in refined and unrefined varieties. Unrefined, or virgin, coconut oil has more antioxidants and a stronger coconut flavor than refined coconut oil, which undergoes more processing to neutralize the taste and make it more suitable for high-temperature cooking.

Watch how much oil you’re consuming

Remember, many of the other foods we eat have fat in them, so it’s important to control our intake of added fats like oils. “Even healthier oils like olive oil can add up quickly,” Patton says.

Aim to keep your fat intake between 25%-35% of you daily calories, and to prioritize healthy unsaturated fats.

It’s recommended that saturated fat – which comes not just from coconut oil but also from foods like meat, cheese and other dairy products – account for no more than 10% of your daily calories (or 6% if you have high cholesterol). That’s about 22 grams of saturated fat a day (or 13 grams, if you have high cholesterol) for someone who eats about 2,000 calories per day.

______________________________________________

These Lemon Lozenges that can control sugar craving

​ A natural, fruity lemon lozenge with our clinically-proven formulation, made from the plant- Gymnema Sylvestre.

Convenient and discrete to use in any situation. The lozenge dissolves on the tongue in 2-3 minutes and works instantly.

______________________________________________