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Tag: low glycemic food

Foods rich in vital nutrients

Nuts are rich in calcium, copper, iron, phosphorus, magnesium, selenium, and zinc. Experts suggest that if you consume handful of nuts everyday its good for heart health. Since nuts are very high in calories, just having a handful of them is enough. High mineral nuts include almonds and cashews.

Beans are rich in copper, iron, potassium, phosphorus, magnesium, and zinc. Beans and lentils are good sources of fiber and a good vegetarian substitute of protein. High mineral beans include white beans, soybeans, chickpeas (garbanzo), and kidney beans.

Dark Leafy Green vegetables are rich in calcium, copper, iron, potassium, magnesium, and zinc. They contain minimal calories and are good for obese people. High mineral dark leafy green vegetables include spinach, and turnip greens.

Mushrooms are rich in copper, potassium, selenium, and zinc. Mushrooms are exceptionally low in calories, and you can have them with a homemade vegetable recipe or simply add it so some salad to get its maximum benefits.

Fish is rich in calcium, potassium, phosphorus, magnesium, and selenium. It is also rich in protein, and heart healthy omega 3 fatty acids. Fish rich in minerals include salmon, tuna, and mackerel. Fish oil is also high in omega 3 fatty acids that are good for your heart health.

How well do you know your food?

Did you know – Vegetarian diets that include proteins from legumes, soy, low-fat dairy, nuts, seeds, whole grains and vegetables can easily meet your protein requirements.

Did you know – Whole grains are high in fiber content, low in fat, and rich in vitamin E, iron, selenium, zinc and B-complex vitamins. Eating and buying them is one of the healthiest choices you can make for yourself and your family.

Did you know – Fish is rich in Omega-fatty acids. Experts suggest that frequent consumption of fish helps protect against several chronic diseases like diabetes. Mackerel fish is both cheaper and healthier which is readily available in market for consumption.

Did you know – A balanced diet contains different types of foods (from all food groups) in such quantities and proportions that the need for all the nutrients such as carbohydrates, proteins, fats vitamins, minerals, water, and fiber are adequately met.

Easy tips for Living Healthy

Easy tips for Living Healthy by Famhealth
  • 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.

Diabetes Recipe – Chicken with Cherry-Pepper Relish

Diabetes Recipe - Chicken with Cherry-Pepper Relish

Preparation :20 Minutes

Cooking :8 Minutes

Serves :4

Ingredients

  • Olive oil 1 tablespoon
  • 4 small skinless, boneless chicken breast halves (1 to 1¼ pounds total)
  • 1/3 cup bottled roasted red bell peppers, drained and finely chopped
  • 1/3 cup frozen unsweetened pitted dark sweet cherries, finely chopped1-ounce semisoft cheddar cheese crumbled
  • 1 tablespoon snipped fresh garlic chives

Directions

  • Coat an unheated large non-stick frying pan with cooking oil; heat over medium flame. Sprinkle chicken with ¼ teaspoon each salt and black pepper. Add chicken to the frying pan. Cook for 8 to 10 minutes or until chicken is no longer pink (165o), turning once.
  • Meanwhile, in a bowl stir together the roasted peppers, cherries and 1/8 teaspoon salt.
  • Transfer chicken to 4 serving plates. Top with a pepper-cherry mixture, cheddar and garlic chives.
Nutrition Facts
Makes 4 servings (Amount per Serving)
Calories (Kcal) 124
Protein (g)18
Carbohydrates (g)4
Total Sugars (g)2
Dietary Fibre (g)2
Total Fat (g)2
Saturated Fat (g)324

Note

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.

For more related recipes, click the link below.

https://famhealth.in/infocus-detail/diabetes

Diabetes Recipe – Tropical Banana Freeze

Diabetes: Tropical banana freeze by Famhealth

Serves: 4, Time taken: 10 minutes plus 1-hour freezing

Nutrition Facts
Makes 4 Servings (Amount per Serving)
Calories (kcal)189.8
Protein (g)2.3
Carbohydrates (g)33.6
Total Sugars (g)17.4
Dietary Fibre (g)3.8
Fat (g)7.2
Saturated Fat (g)5.2

1 tbsp Grated fresh, frozen or desiccated coconut4 Bananas, peeled

1 tbsp Sesame seeds

100ml/3 fl oz Coconut milk

1 tbsp Honey

1 Lime, juice only

Steps:

  1. Slice the bananas into 2.5cm/1” pieces, lay them on a baking tray and freeze until hard (at least one hour)
  2. Dry fry the coconut and sesame seeds, stirring frequently, until browned
  3. Just before serving, take the bananas from the freezer and place in the blender with the coconut milk, honey and lime juice. Blend until smooth. Serve in small glass bowls, garnished with the toasted coconut and sesame seeds.

Note

The Glycaemic Load (GL) of banana depends on the variety of banana, where it was grown, and most importantly, how ripe it is. Choose slightly underripe bananas and the GL can be low as 11, and even the mean of 10 studies was only 12.

For more related recipes, click the link below.

Diabetes

Diabetes Recipe – Mediterranean Veggie Wrap

Diabetes Recipe - Mediterranean Veggie Wrap
Preparation :10 Minutes
Cooking :10 Minutes
Serves :4

Ingredients

  • 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

Directions

  • 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.
Nutrition Facts
Make 4 servings (Amount per serving)
Calories (Kcal)269
Protein (g)16
Carbohydrates (g)35
Total Sugars (g)3
Cholesterol(mg)3
Total fat (g)12
Sodium (mg)574

Note

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.

For more related recipes, click the link below.

Diabetes

Diabetes Recipe – Baked Lemon Fish With Tomatoes

Preparation :15 Minutes
Cooking :20 Minutes
Serves :4
Nutrition Facts
Makes 4 Serving (Amount per serving)
Protein (g):39
Carbohydrates (g):6
Total Sugars (g):5
Dietary Fibre (g):3
Total Fat (g):9
Saturated Fat (g):2
Sodium (mg):253

Ingredients

  • 1 onion thinly sliced
  • 1 clove garlic, crushed
  • 2 sprigs fresh thyme
  • 720 g (6 oz) thick white fish fillets, skin and bones removed
  • Freshly ground black pepper
  • 1 lemon thinly sliced
  • 4 tomatoes cut into wedges
  • 2 bay leaves
  • 1 tbsp olive oil
  • 3 tbsp white wine
  • ½ cup (125ml) salt-reduced chicken stalk
  • 1 tbsp chopped fresh parsley

Directions

  • Preheat the oven to 200 ℃
  • Spread the onion, garlic and thyme sprigs in roasting pan that will be large enough to hold all the fish fillets, with a little space in between. Place the fish on the top and season well with freshly ground black pepper
  • Arrange the lemon slices over the fish and scatter the tomatoes and bay leaves around the fish. Combine the olive oil, wine and stock and pour over the fish.
  • Bake the fish for 20 Minutes.

Note

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.

For more related recipes, click o the link below.

Diabetes

Diabetes Recipe – Hearty Chicken Stew

Diabetes Recipe - Hearty Chicken Stew by Famhealth

Preparation :25 Minutes

Cooking :27 Minutes

Serves :4

Ingredients

  • 2 teaspoons olive oil
  • 4 skinless, boneless chicken thigh cut into 11/2-inch pieces (1 pound)
  • 4 medium carrots, thinly sliced (2 cups)
  • 2 stalks celery, thinly sliced (1 cup)
  • 2 medium spring onion, thinly sliced (2/3 cup)
  • 3 cloves garlic, minced
  • 2 cups chicken broth
  • 1 medium round red potato, cubed (3/4 cup)
  • 1 cup frozen cut green beans
  • ¼ teaspoon ground black pepper
  • ½ cup fat-free milk
  • 1 tablespoon flour
  • Cracked black pepper

Directions

  • 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.
Nutrition Facts
Make 4 servings (Amount per serving)
Calories (Kcal)269
Protein (g)27
Carbohydrates (g)24
Total Sugars (g)8
Cholesterol(mg)108
Total fat (g)8
Sodium (mg)462


Note

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

For more related recipes, click the link below.

Diabetes