Blueberries are rich in fiber, antioxidants, and phytonutrients. According to a study carried out at Harvard Medical School, older adults who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline.
Apples are an excellent source of antioxidants, which combat free radicals. Researchers at Florida State found that older women who started a regime of eating apples daily experienced a 23 percent drop in levels of bad cholesterol (LDL) and a 4 percent increase in good cholesterol (HDL) after just 6 months.
3. Dark leafy vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage, may significantly lower a person’s risk of developing Type 2 diabetes. Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed, or very lightly boiled.
4. Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta-carotene (vitamin A), potassium, vitamin C, and vitamin B-6. The Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein, and complex carbohydrates were considered.
Easy tips for Living Healthy
Minimize the intake of white bread; as it is high in calories and carbs, but low in fiber, protein and nutrients. The simple starches in bread are digested so quickly that they spike your glucose levels just like sugar — and leave you hungry soon afterward. So these foods should be avoided to prevent weight gain and other health concerns like diabetes.
Limit white rice as they are less in fiber and protein but simply are loaded with empty calories. White rice is quickly digested and absorbed, making your blood sugar rise faster. White rice should be avoided if you are diagnosed with prediabetes or if your family has a history of diabetes. If rice is your staple diet try replacing it with brown rice as they are healthier and has more nutrition benefits.
Skinless white potatoes have a very high glycemic index — meaning they raise your blood sugar quickly. So, however you like your potatoes, try to incorporate their skin. The skin’s fiber will slow your digestion and keep you full longer. (You’ll benefit from potatoes’ potassium, phosphorus, and vitamins B and C, too). Try making mashed potatoes with the skin on.
Avoid processed cereals like maida as they are starchier. The more processed a grain is the more unhealthy and calorie leaden it is. Try to consume cereals which have a bigger grain size. Just for an instance atta is more nutritious and healthier than maida. Gram flour is healthier than besan.
Pasta and chips are high in starch which is digested quickly and are low in essential nutrients. You can try for a whole wheat pasta or bean pastas. Their fiber will leave you feeling full for longer. If you want to enjoy crackers, choose whole-grain varieties. Look for brands with minimal added sugar and ingredients.
Does Your Daily Diet Contain These 5 Essential Micronutrients?
Folate is one of the eight types of B vitamins, and it helps with the formation of red blood cells. It is water-soluble, and also called vitamin B9. The best way to get your B9 is through fruits and vegetables. Legumes like lentils and beans, spinach and asparagus are all great, folate-rich options.
Iron is used to create hemoglobin, which is the substance in red blood cells that carries and delivers oxygen around the body. There are two types of iron: heme, which comes from an animal source, and non-heme, which is obtained through a plant. Non-heme sources are beans, chickpeas, lentils, tofu, broccoli and spinach.
Did you know that consuming sodas, sugar and caffeine actually causes your body to lose magnesium? Good sources of magnesium are dark leafy vegetables like spinach. Nuts and seeds, such as almonds, cashews, sesame and pumpkin seeds; and whole, unrefined grains like brown rice are storehouse of magnesium.
4. Vitamin A
Essential for maintaining vision, vitamin A describes a group of fat-soluble retinoids, like retinol. Retinol is created from carotenoids, such as beta-carotene, which is often associated with foods of an orange hue such as carrots. Other sources come from animals, and can be found in foods like liver, grass-fed dairy products and egg yolks.
5. Vitamin D
The deficiency of this vitamin is linked to rising levels of depression and autoimmune disorders, laying the foundation for many chronic illnesses. Natural sources are fatty fish and fish oils, canned tuna, egg yolks, mushrooms, and tofu.
Maintaining Gut Health
Eat more vegetables-Vegetables provide our body with the nutrients it needs on a day-to-day basis and help to maintain general health. They also provide fiber to keep the gut healthy and help our body’s systems run more effectively.
Focus on fiber-Aim to increase overall fiber content, especially if your intake of fruit, vegetables and legumes is low. Fiber can provide a huge variety of compounds and nutrients that will help improve gut health. Fiber is in whole grains, fruit, veggies, nuts and legumes are especially healthy to improve gut health
Eat plenty of prebiotic-rich foods-Consume prebiotic rich foods. When prebiotic foods are digested they provide food for the healthy bacteria which are found in our gut, so include things like bananas, onion, garlic, veggies (brussels sprouts and broccoli), whole grains and other fruits.
Eat more probiotic-rich foods-Different types of probiotics can have different impacts on gut health. Try to get probiotics from your food. Include foods which naturally contain probiotics, such as yoghurt and fermented foods. Before taking a probiotic supplement, speak to your doctor to find the right supplement for you.
Drink and eat wisely-As alcohol can negatively affect gut health, hence it is advisable to reduce your overall intake of alcohol and consume loads of water. Refrain from junk foods like soft drink, lollies, biscuits, chips and pizza as they have negative impact on our gut health.
Exercise for Diabetic Patients
As you may already know Diabetes is referred to as a “lifestyle disease”. One of the reasons contributing to the condition is sedentary living. Regular exercise and undertaking physical activities of one’s choice can play an important role in Diabetes management.
Research indicates that people living with Diabetes, who undertake some form of regular physical activity or have an exercise routine not only have a better control over their blood sugar levels but are also better able to handle the stress
According to Prof. Sheri Colberg-Ochs, PhD at Old Dominion University, Virginia, USA, physical activity can aid in Insulin secretion and keeping the blood glucose level in control. Working out regularly also keeps a check on obesity and movement coordination, as according to research, people living with Diabetes are prone to dis-balancing and falling. Falling down may further lead to conditions such as fractures and restricted locomotion, which can add to unwanted stress and pain in people living with Diabetes.
The good news is that exercises do not necessarily have to be necessarily boring and monotonous. You can invite friends and family to try out new activities and routines with you.
Muscle toning exercises in water are one of the best ways to beat the heat in the summers. One can try it in the pool with the entire family. Check out the places where you can try water aerobics in Delhi/NCR in our website and have fun with your family.
Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugars. Lastly, let the lifeguard know that you have diabetes before you get in the pool.
It is a Chinese form of exercise, which uses slow & smooth body movements to relax the mind and body. In 2009, researchers at the University of Florida studied 62 Korean women assigned to one of two groups
a) Control group and an exercise group that began a regular practice of Tai Chi.
b) people who practised some other physical activity. Those who completed the tai chi sessions showed significant improvement in blood sugar control. They also reported increased vitality, energy and mental health.
Frog leaps/ Spot jogging
Are you bored and tired of going to the gym but miss the running/cardio and the treadmill? Try spot jogging with music on and then jump with a squat (frog leaps). It is believed to be extremely beneficial in toning and strengthing muscles. You are advised not to do it if you have arthritis, knee and foot problems.
A traditional form of exercise mixed with latest strengthening postures, power yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, power yoga may improve the blood glucose levels due to improved muscle mass.
A unique form of strengthening work out which elevates your heart rate and the best part about doing Zumba is it is done along with catchy beats. Zumba burns up to 500 calories but it is not advisable for people with arthritis, knee and foot problems.
Various other dancing forms
Dancing is not only great for your body. Various forms like Salsa, contemporary, hip-hop, freestyle are the unique way to de-stress also. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.
A leading endocrinologist Doctor Sanjay Kalra recommends Bhangra a popular dance form which has originated from Northern India but practised worldwide. A 45-minute Bhangra performance regime can burn out up to 600 calories, and also help you lower your blood sugar levels and check on obesity.
Fun Activities With Family
Water workouts stretch and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show swimming and water exercises such as aqualates, aqua aerobics, aqua yoga improves cholesterol levels, burns calories and lowers stress levels.
Cycling is a recommended sport for people living with diabetes, it can be conducted either at your own pace or at a set distance which challenges your aerobic endurance by helping you burn calories and keep your glucose levels under control. Research suggests that if you cycle for 45-60 mins a day, this will help you achieve your physical activity targets in keeping a check on your blood glucose levels. People with diabetes must check their glucose levels before beginning cycling and must not cycle in rocky and unstable terrain to avoid falls and wounds.
To break the monotony of the fast-paced city life, and lifestyle people with diabetes may choose to opt for something adventurous like adventure theme parks, visit adventure places, or enjoy the thrill of flying a Cessna and paragliding. Trekking and camping can be also a very exciting way to burn calories as well as enjoy a family trip. This list is not exhaustive; you can recommend your way of breaking the monotony and add to our list. However, people living with diabetes are recommended to check few things while opting for adventurous holidays and recreations.
Laughing activity clubs
Scientific studies confirm stress and diabetes have a direct connection; stress often leads to erratic glucose levels. To keep the stress under control one of the easiest ways is joining a laughter club. Laughter helps keep diabetes under control and it is similar to “exercising”. Laughter improves the overall performance of the heart’s muscular function and helps ward off cardiovascular disease and lower blood glucose levels.
Running can improve your health and help with losing weight in an extremely manageable way for people with diabetes, while providing immense satisfaction and reward in the process.
Running can be the ideal form of exercise for people with diabetes as it helps the body’s sensitivity to insulin. This can be especially useful for people with type 2 diabetes to help combat insulin resistance.
To read more on Diabetes, click on the link below.
4 cups mixed green leaves (cabbage/lettuce/spinach)
½ large cucumber
1 cup chopped tomato
½ thinly sliced red onion
½ cup crumbled cheese
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1 clove garlic minced garlic
¼ teaspoon black pepper
4 light tomato-flavour oval multigrain wraps
2/3 cup hummus
In a large bowl combine all the greens, cucumber, tomato, and red onion and cheese. In a small bowl whisk together vinegar, olive oil, garlic and black pepper. Pour dressing mixture over greens mixture. Toss to combine
Spread each wrap about 2 & ½ tablespoon of Hummus. Top each with 1/4th of dressed greens mixture roll up and serve immediately.
Make 4 servings (Amount per serving)
Total Sugars (g)
Total fat (g)
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.
Heat oil over medium flame. Add chicken, carrots, celery, spring onion, and garlic. Cook and stir for 5 to 8 minutes or until chicken is brown on all sides and vegetables are cooked. Stir in chicken broth, potato, green beans and ground black pepper.
Bring the broth to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables are tender and chicken is no longer pink.
Meanwhile, in a small bowl whisk together milk and flour until smooth. Stir mixture into cooked stew mixture. Return to boiling; reduce heat. Cook and stir about 2 minutes or until mixture is thickened. Serve the stew into four bowls. Sprinkle each serving with cracked black pepper.
Make 4 servings (Amount per serving)
Total Sugars (g)
Total fat (g)
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.Note
A diet fad claims quick and immediate weight loss through dieting. An unbalanced and unhealthy diet usually is usually recommended in a diet fad. This kind of diet plan attracts people who want to lose weight quickly and easily without doing much exercise.
Diet fads claim that they make you lose fat, but actually it is the water loss which actually happens after diet fads. So, most of the diet fads make false claims that they make you lose fat, in fact they just eliminate the water retention.
Diet fads also limit the food intake and one is able to eat only one kind of food, which makes the food extremely uninteresting to eat. Due to this people usually fail to carry on with this kind of diet plan for a longer period of time.
If you come across a diet plan, ask yourself below mentioned questions to yourself so that you are able to distinguish between a fad and a fact.
Watch out for below mentioned points and if you find them, then most likely it is a fad:
Whether a diet plan claims to have a quick weight loss?
Does that diet plan is a realistic diet plan?
If a diet plan is selling some product?
Are there enough scientific claims to prove it?
Is the diet plan listing “good” and “bad” foods?
Examples of Fad Diets
High protein (meat, eggs, etc.) diets are usually proposed in this kind of diet fads. These diet fads can be extremely dangerous as they pose excessive pressure on the kidneys and liver to metabolize the proteins.
Diets that focus on protein-rich foods may be missing specific nutrients , which are essential to keep the body healthy.
Such diets propose to drink lots of liquids to lose weight.
Just for example if you start taking this kinds of diets you may lose essential substances like phytochemicals ,which are plant substances (found in vegetables and fruits) .They protect the body against many diseases. Also, losing weight through liquid diet may result in only temporary effect and once you stop on them, you may actually quickly gain the lost weight.
Grape fruit diet
This kind of diet plan proposes to eat only one kind of fruit i.e grape fruit. This type of diet plan is extremely low in calories and results in the loss of essential vitamins and minerals. This results in extreme weakness in the body.
Juice or broth fasts
In this type of diet fads, dieters try to lose weight by drinking only juice and/or broth for a period of time.
Not eating solid food for a longer period of time can result in extreme weakness and fatigue. Also it leads to a lower basal metabolic rate, which leads to minimal loss of calories from the body, thereby causing less weight gain.
These diet fads claim to lose weight by eating a combination of foods. However, it only results in loss of vital nutrients and as of now, there is no scientific proof which claims the same.
This diet fad claims that eating cabbage for a longer period of time can make you lose weight, however eating cabbage continuously can lead to gastrointestinal problems and loss of essential vitamins and minerals from the body.
Complications from diet fads:
Lost weight is usually returns back
Most of the diet fads result in quick weight loss and eating a boring food for a longer period of time can make the dieter feel depressed. As soon as the dieters return back to their normal diet, it causes them to regain the lost weight quickly.
High risk to chronic disease
Diet fads eliminate vital nutrients from our body, which causes the loss of essential vitamins and minerals that protect our body from diseases and infections. This results in increased risk to some diseases such as, like heart disease, cancer, high blood pressure, and osteoporosis
Decrease in the physical activity
All diet fads restrict the supply of carbohydrates in the body. Carbohydrates are essential to supply energy to our body. Decreased carbohydrates also result in loss of electrolytes from the body. Hence, causing to a low blood pressure. A reduced supply of carbohydrates result in fatigue and decreases the physical activity.
Kidney stones and gout
Diets that are high in protein and low in carbohydrates often lead to the formation of uric acid and calcium oxalate, causing kidney stone formation and gout.
As diet fads result in low carbohydrates it results in ketosis. Ketosis is a condition, which develops when body is under starvation, and primarily when body is devoid of carbohydrates. Without adequate carbohydrates for energy supply, fat becomes the primary energy source and ketones become the means of transportation. Individuals having ketosis experience foul smell in their mouth.
One must consult a dietician before relying on a diet fad, as most of them give false promises. More than benefitting the body, they pose serious health issues.