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.
4 Superfoods You Must Add to Your Daily Diet
1. Blueberries
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.
2. Apples
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.
5 Essential Nutrients for Healthy Growth in Children
1. Proteins
Proteins help your child in building new body cells, breaking down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein are meat, poultry, fish, eggs, nuts, beans, and dairy products.
2. Carbohydrates
Carbohydrates are as essential for your child as any other food. The body use fats and proteins for building and repairing tissues. Foods that contain high levels of carbohydrates include breads, cereals, rice, pasta and potatoes.
3. Fats
Fats are a great source of energy for kids and are easily stored in a child’s body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include whole-milk dairy products, cooking oils, meat, and fish.
4. Calcium
Calcium is essential in helping to build a child’s healthy bones and teeth. It’s also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include milk, cheeses, yogurt, ice cream and egg yolks.
5. Iron
Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include red meats, liver and poultry. Folate deficiency can cause anemia in children. Foods that contain high levels of folate include whole-grain cereals, lentils and spinach.
Foods to stay healthy by Famhealth
Cereals are rich source of calcium, iron, and vitamin B. A cereal, which is coarser and grainier, is considered more healthy and nutritious. Experts say that a good cereal meal provides you with essential nutrients like carbohydrates, fats and proteins.
Eat lots of fruits and vegetables- Eating lots of fresh fruits and vegetables are rich in fiber and essential micronutrients. Do you know the more colorful the fruits, denser the nutrient. Eating five portions of a variety of fruit and vegetables is considered good for health.
To stay healthy, we need some fats in our diet; however consuming a fatty diet is harmful to our body. Experts suggest that the limited intake of saturated fat rich food items like ghee, butter, coconut oil etc. minimizes the risk of heart diseases and high blood cholesterol levels.
It is said that drinking about 8- 10 liters of water every day keeps the body hydrated. However; during summers or if you have an active lifestyle it is good to drink more water. Soft and fizzy drinks that are high in added sugar cannot replace the good benefits of water.
Experts say that exercise is the cornerstone of healthy living. Performing a 30 to 45 min daily exercise and sports like swimming, aerobics, power yoga etc. has shown good effects on our body.
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.
Functional medicine is a system approach which addresses the underlying cause of the disease. A functional medicine expert is a super generalist who aims to treat the body as a whole to suppress a disease condition. For an instance- A functional medicine expert will consider brain and gut connected and deals with body as a whole. Hence, functional medicine is also regarded as precision medicine.
According to Mona Johar a trained functional medicine expert-“Eating local, organic, and fresh food not only supplements good nutrition but also acts as a medicine to fight against many diseases”.
Prediabetes is a condition in which blood sugar levels are high but are not enough to be regarded as diabetes. However, if remain unchecked and uncontrolled prediabetes usually converts to diabetes.
According to Mona – prediabetes results due to the combination of genetic, environmental and unhealthy lifestyle factors.
There are no obvious signs and symptoms which can result in prediabetes, however a periodic blood test is the only method which can detect the spikes in the blood sugar levels.
It is myth that fat people are prone to diabetes. Mona says that it thin individuals are at an equal risk. She terms thin people as walking time bombs or TOFI (Thin from outside and fat from inside). Fats is not visible in such individuals, however it gets accumulated on the internal organs which leads to serious complications.
Causes of prediabetes
Prediabetes primarily results from factors such as:
Poor diet
Toxins in the environment
Genetics
Mona addresses most of the concerns w.r.t food to curb prediabetes In spite of having a genetic predisposition towards the disease, genetic suppression for diabetes can be achieved by:
Eating healthy
Avoiding eating foods in plastics(minimize the use of plastics)
Avoiding sugary foods and drinks-which shoots the blood sugar levels
Including whole fruits and vegetables
Eating foods which are low in glycemic index such as high fiber foods(green leafy vegetables, cauliflower and fruits )
Refraining from foods high in glycemic index (e.g potatoes)
Mona says- Rule of the thumb is that high fiber foods are low in glycemic index e.g fruits and vegetables. She emphasizes on below mentioned points to prevent or deal with prediabetes:
Eating healthy
Art of stacking-Pairing the food appropriately-Just for an instance you are eating rice and dal, club it with foods rich in fibers such as vegetables and salads. Include proteins such as tofu. Non- vegetarians can add chicken, meat or fish.
Consuming sweets in moderation-Try consuming sweets in moderation. Gradually reduce your sweet intake. Mona says- According to research it takes about 14 days to fully curb the craving of a particular food. So do not give your body a shock and try eating foods in moderation.
Avoid artificial sweetners– Mona says – Artificial sweeteners can be regarded as poison. They attack our gut microbiome and kill good bacteria, which are essential for maintaining good health.
Prediabetics can include dates, coconut to replace the sugar in their diet
Healthy lifestyle
According to Mona leading a active life and a 30 mins of daily physical activity can reduce the risk of prediabetes. So one must include a minimum of 30 mins work out schedule in daily regimen.
Stress
Keep stress at bay. Stress not only contributes to prediabetes condition but also contributes heavily to other lifestyle chronic conditions.
Foods recommended for prediabetics
Lean proteins
Foods rich in chromium like brocilli
Foods rich in magnesium like almonds, spinach and pumpkin seeds
Karela juice is an age old Indian method which is scientifically proven to prevent diabetes and has exceptional benefits in lowering down the blood sugar levels.
Whenever you visit a restaurant it is a good idea to:
Take time in understanding the menu
Take time to order
Select intelligently
Ask questions to the server
Customize food
Avoid foods rich in sugars and carbs e.g bread basket
Swap few items e.g remove french fries, avoid salad dressings instead use olive oil
Avoid fried foods like chilli paneer
Avoid cheesy pizza. Customize pizza and add more vegetables
Share your food
Eat fruit bowel instead of conventional desserts
Power foods to prevent diabetes:
Green Tea
Cinnamon
Coriander
Ginger
Sprouted foods
To read more on Diabetes, click on the link below.
Childhood obesity is becoming common these days. Eating unhealthy and less nutritious food is a major contributing factor. India has the second largest number of obese children in the world and it is estimated that by 2025 this number is estimated to grow by 70 million. On one hand many children in our country are deprived of right amounts of foods, on the other hand some children are facing obesity as a major concern.
According to Mona – “Childhood obesity results primarily due to limited or no outdoor activity, high calorie intake and irregular eating habits of children.”
In Indian society a chubby child is regarded as healthy. Whereas a chubby child does not mean that the child is healthy.
Childhood Obesity Complications
Childhood obesity can lead to serious complications such as:
Heart disease
Diabetes
Autoimmune disorders
Cancer
Arthritis
High blood pressure
Mona says- “Childhood obesity is not a result of genetics, whereas it is actually a result of parent’s behavior, if parents are eating unhealthy the child will mimic the same and ultimately becomes obese as his/her parent.”
Right Food for Obese Children
Pay attention to breakfast-A poor breakfast affects child’s concentration and results in poor performance especially in schools. Feed the child early with well balanced foods which includes proteins, complex carbohydrates.
Mona does not recommend low fat food in children as the process of making a low fat food involves extracting the fat content and replacing it with refined carbohydrates to make it palatable. Refined carbohydrates are bad for the health and causes obesity.
Moderation is the key-Whenever you take your child food. Moderation is the key make the child eat in small portions and feed his with a small snack, preferably with nuts, so that the child eats in small amounts.
Macro balanced diet- Child’s diet must contain a rich supply of carbohydrates, fats and proteins, which makes a healthy macro balanced diet.
Mona says- “Combine the foods to make it more nutritious and healthy. Example-If you are giving aloo parantha to child club it with yogurt and butter to make it more nutritious. Instead, try giving a vegetable parantha like gobhi or mooli parantha.”
Sit with your child and ask for his preferences – It helps the child to be involved. Suggest him with healthy options. Educate him about the right food.
Food During Exams
As parents we feed the child with whatever food he/she asks for especially during the exam time. Mona says -It is important to replace high carbohydrate food with foods rich in phytonutrients, omega- 3 fatty foods, extra virgin olive oil, and antioxidants.
These foods supplement optimum nutrition and improve the performance of the child. Foods high in carbohydrates kill gut micro biome.
Value of Rainbow Food
Mona suggests eating rainbow foods at an early age to all children. This includes eating different colored fresh fruits and vegetables. This supplies children with essential phytonutrients, vitamins and minerals. Eating unprocessed foods, fatty fish (a rich source of omega-3), and cereals aids healthy nutrition in children
Power Food-Simple and Easy Early Breakfast Recipe
Berry smoothie- Make simple smoothie which contains flax seeds, berries, yogurt and little bit of honey. This is an ideal food for kids, as it contains good combination of macros.
Foods to Completely Avoid
Below is the list of some foods which are to be completely avoided
Cold drinks
Packed foods
Processed foods
Foods to be Given to Children in Moderation
Cookies
Cakes
Pastries
Food Essential for Growth and Development
Mona says- “Calcium is one mineral essential during early development years. Maximum calcium requirement is there during 9-18 years of age. 1000 mg/day is the essential requirement of the child during this phase.”
Have you been diagnosed with borderline high blood sugar levels? In your case the blood sugar levels recorded are higher than normal, but not high enough to be full-fledged Diabetes. This is referred to as the Prediabetes stage which can be reversed by following recommended guidelines.
During this phase, your pancreatic cells are still producing a little amount of insulin to convert carbohydrates into sugar, however, Insulin produced by the pancreas is not sufficient to remove sugars effectively, keeping the blood glucose level high.
It has been observed that people with Prediabetes may not take this condition seriously. However, research suggests that the sooner one begins to take precautions, the better are the chances of reversal of this condition.
Some quick tips
Make small changes and be a winner!
Prediabetes can eventually lead to Type 2 Diabetes; however, this development can be easily prevented. It requires small efforts and minor changes in your lifestyle. Research shows that reducing your body weight by just 5 -10 %, to begin with, makes a remarkable difference in the natural Insulin production in the body. Weight loss can also delay the onset of Type 2 Diabetes significantly.
Watch your portion sizes
Dieticians round the globe suggest having 3 main meals and 3 mini meals to have a good control of your glucose levels. You may choose to use smaller plates for meals to check on serving portions to begin with. The plate method advocated by ADA is specially designed for people living with Diabetes or Prediabetes. This approach advises that you fill half of your plate with fibrous fruits and vegetables; one quarter with low carbohydrates, such as brown rice or a baked potato; and the last quarter should be lean protein, like grilled fish or chicken.
Never skip meals
Eat regularly. It is always a good idea to follow a regular meal pattern and not skip meals. People who eat regular meals, beginning with healthy breakfast, are healthier, more energetic and weigh less than those who skip meals. Consume mini meals. Eating healthy mini meals and snacks such as fruits, multigrain bars and low-calorie preparations help you to not only control your blood sugar, but also hunger pangs and prevents you from overeating and binging.
Limit tobacco and alcohol consumption
Research suggests smoking may aggravate complications from Diabetes, such as heart diseases and may lead to nerve and kidney damage. It is, therefore, highly advisable to significantly limit or give up on smoking. Alcohol consumption can have a strong impact on your blood sugar levels; they often spike blood glucose levels leading to poor diabetes management. It is a good idea to take your doctor’s advice on whether you can consume alcohol, and how much. In any case, please remember to always eat a snack or a meal while consuming alcohol to prevent fluctuations or spiking of blood glucose levels.
Exercise
Exercise is integral to a healthy lifestyle. If you have been diagnosed with Prediabetes, it is even more essential for you to have a fitness routine. It is a good idea to check with your doctor before you starting any exercise program. However, a daily walk of 30 – 45 minutes usually makes a good starting point. You may also choose from a wide variety of exercise regimes such as Yoga, Pilates, Tai chi, Swimming, Dancing and Jogging.
Acquire as much information as you can
It is believed an informed person can make better decisions. Hence we urge you to make an effort to learn about food and lifestyle changes that will help you manage your condition better.
Take help and support from your family
Research suggests that it is easier to manage Diabetes more effectively with family support. Your partner, family, and friends can play a huge role in motivating you and helping you adhere to your diabetes management programme. It is a good idea to check with your doctor before you starting any exercise program. However, a daily walk of 30 – 45 minutes usually makes a good starting point. You may also choose from a wide variety of exercise regimes such as Yoga, Pilates, Tai chi, Swimming, Dancing and Jogging.
Last but not the least
Always maintain a positive approach. Studies suggest that people who consider Prediabetes as a burden or stress are often unsuccessful in managing this condition. Hence, with a positive mind and attitude you can successfully control your blood glucose levels and come on top of your condition.
What I can do as family/friend of a diagnosed Prediabetes?
Studies reveal that a majority of partners and family members may be equally worried upon detection of their partner’s Prediabetes/Borderline condition. But the good news is that you and your family can play a very important role in arresting and reversing the condition. Research suggests, Partners and family members who actively take interest in managing Prediabetes/borderline condition with in their spouses have been very successful in achieving excellent results.
You may already know that Prediabetes is a warning condition, but studies are on our side saying the condition can be reversed by bringing in lifestyle changes and following low carb diets, exercise regimes and incorporating lifestyle changes.
Equip yourself first
Reading and collecting information on diabetes yourself can be very helpful for you to understand what your partner is going through physically and emotionally. You may also choose to take guidance from a certified diabetic educator or a physician to help your partner in the best possible ways.
Support your partner mentally and emotionally
Psychologists suggest that people living with Prediabetes/Diabetes undergo tremendous emotional turmoil. Feelings such as anxiety, fear, guilt, anger, frustration and denial are bound to be experienced. As a family member / partner you should try to be supporting and understanding of these emotional ups and downs. You are also advised to consult a certified diabetic educator to help you motivate your partner in dealing with this condition.
Participate in arresting Prediabetes/borderline condition
It is always easier to approach a challenge as two people rather than one. By working together not only are you motivating yourself but you are also acting as a check for the other person. Planning goals together is very helpful in attaining successful results, it is a good idea to discuss and chalk out plans mutually before starting to follow any regime for management of this condition. Research suggests that partners, who ate the same food, and did combine exercises yielded better results than self-managed programmes. Reminding your partner to adhere to the Prediabetes management programme may help in controlling high glucose levels in people with Borderline conditions. You may also choose to follow “eating by the plate method” advocated by ADA and try various diets. However, it is important to beware that constant nagging, complaining or forcing may backfire in managing this condition. It’s advisable to set realistic goals, and handle situations compassionately.
Empower and replenish yourself
Research shows family and partners undergo tremendous mental and physical fatigue. Remember to take care of yourself too, because you may also undergo mental and physical stress while looking after your companion. Ensure that you have time for yourself and for pursuing the interests you enjoyed before Diabetes made an appearance in your life. Pamper yourself and remain cheerful. It is important to strike a balance in order to manage your personal and professional life. Set realistic goals and do not give up. Eat a well-balanced healthy diet and learn different ways to cope up with stress. To know more read the below tips to manage compassion.
To read more on Diabetes, click on the link below.
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:
Slice the bananas into 2.5cm/1” pieces, lay them on a baking tray and freeze until hard (at least one hour)
Dry fry the coconut and sesame seeds, stirring frequently, until browned
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.
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.
