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.

Food facts on starchy food 

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.

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.

Maintaining Gut Health

Maintaining Gut Health by Famhealth
  • 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.

Diabetes-Friendly Grocery Shopping Items by Famhealth

Diabetes Friendly Grocery Shopping Items

Going for grocery shopping for yourself or your loved one? Take a look at the nutritive items you must bring home and stock up your Frigidaire. Besides nutrient content, the glycemic index (GI) of a food may also help you make healthy choices. The GI measures how quickly a food will raise blood sugar. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. In general, lower GI foods are a better choice for people with diabetes. Foods that are both nutritious and have a low GI are helpful in managing health and blood glucose levels.

Keeping the Indian supermarket in mind we bring together some easily available items extremely beneficial for you health.

Here’s your guide:

Starchy foods:

Starchy foods are always referred Carbohydrate rich foods. This category stands very important as it provides energy to the body to perform vital actions. Whenever you are going to the supermarket next for grocery shopping make sure, a good portion of your cart contains items from this category. So, we bring you some healthy options which can help you to shop quickly. Of course the options given below are not the only options you may choose, but incorporating some or all into your diabetes meal plan may help you and partner improve the overall health. 

  • Brown rice
  • Oatmeal
  • Millet
  • Sweet Potatoes
  • Whole-Grain Bread/ Flour

Non-Starchy

This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fibre, and phytochemicals. They are the lowest in calories and carbohydrates. Non starchy vegetables are highly recommended by dieticians around the globe for weight loss and diabetes management.

Here are some non-starchy veggies you may wish to bring home today.

  • Spinach
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumber
  • Brinjal
  • Red peppers
  • Capsicum
  • Lettuce

Fruits

You may choose to add non starchy low glycaemic index fruits in all your meals and snacks. They contain natural fructose which may act as a dessert after meals to satisfy your taste buds.  According American Diabetes Association guidelines, at least 4-5 servings of fruits needs to be consumed daily by people living with diabetes. They nourish the body with plenty of vitamins and fibres.

These are some options you may choose to shop today.

  • Apples
  • Berries
  • Melons
  • Oranges
  • Indian Gooseberry
  • Guava
  • Star fruit
  • Papaya

Dairy products

ADA recommends, we should include dairy products as a part of our healthy diet, as they are high in both protein and calcium.  Evidence till date suggests, that milk product consumption is associated with a reduced risk of developing type-2 diabetes. So, we are sharing a list of milk products you may wish to add in your cart. But it’s advisable to check on fats while consuming milk products.

Here are some healthy options.

  • Low fat Milk
  • Yogurt
  • Butter milk
  • Unsweetened lassi
  • Cheese
  • Paneer (cottage cheese)
  • Protein containing products

You may choose to include a variety of protein-rich foods in your diabetes meal plan.  Proteins are derived from both animals and plant origin, which are very essential for the repair and growth of human body. As you already know protein also provides energy and is an excellent source of macro nutrient known as the “building blocks of life”.

Here are some healthy choices; you may wish to take home today.

  • Beans
  • Cheese
  • Chicken
  • Eggs
  • Mushrooms
  • Tofu
  • Nuts

Nuts and Seeds

Research conducted in Louisiana State University found, that people who regularly consumed nuts have lower risks for Type 2 diabetes. So, next time, you crave for foods high in sugar and fat, you have healthier options and can choose to munch on some assorted nuts. It can be an excellent snack option as well, such as pumpkin seeds known to deliver taste and crunch, or peanuts and other seeds which are rich in protein, fibre, and good fats. They’re also a source of magnesium, a mineral that’s key to blood-sugar control because it helps cells use insulin. So, on the basis of their great benefits, we are recommending you these

  • Walnuts
  • Peanuts
  • Cashews
  • Flaxseeds
  • Pistachios
  • Pumpkin seeds
  • Almonds
  • Musk melon seeds

Oils and Fats

As you may already know, oils and fats are also a very essential part of our diet, as it provides nourishment and a major chunk of cooking is done with them. Oils and fats are a good source of vitamin E, which is important for maintaining healthy skin.

It is true that all fats are high in calories, so it is important to watch portion sizes you are consuming. But a smarter way can be adopted by opting for unsaturated healthy fats than saturated and Trans fats, while substituting the healthy fats in their place. 

Here’s a small list of Cooking oil and fats.

  • Mustard oil
  • Soya bean oil
  • Flaxseed oil
  • Olive oil
  • Coconut oil
  • Low fat butter
  • Margarine
  • Peanut butter
  • Ricotta cheese.

Herbs and Spices

The herbs and spices from our Indian sub-continent seem to be the most explored and active component in maintaining blood glucose levels.  A number of research and studies are being conducted to support this theory.

Let us find the essential spices and herbs one must have in their kitchen

  • Cumin
  • Pepper
  • Cinnamon
  • Turmeric
  • And other salt free spices
  • Ginger
  • Garlic

Beverages

As you may already know, if you are having diabetes, doctors recommend that you have to be aware of everything you eat or drink specially canned or packaged drinks which contain hidden sugars. So to prevent spiking in the blood sugar levels, American Diabetes Association (ADA) recommends choosing zero-calorie or low-calorie drinks.

Here are some options which may benefit you while consuming beverages.

  • Water (unflavoured or flavoured sparkling water)
  • Unsweetened tea
  • Unsweetened coffee
  • Sugar-free fruit juice
  • Low-fat milk

Snacks

Who doesn’t love snacks?  Everyone loves to much on snacks in between meals; there are lots of healthy choices that can be used as snack foods.  As you may already know, while taking medications you are advised to snack in between meals to avoid low blood sugar levels.

So we bring together some quick readymade snacks you can directly pick from the super market.

  • Popcorn
  • Cookies
  • Green tea
  • Nuts
  • Fruits (as mentioned above)

Remember this list is not exhaustive you may pick and choose other food items as well, according to their Glycaemic Index. This list is quick shopping guide keeping the Indian market in mind.

To read more on Diabetes, click on the link below.

Diabetes Types & symptoms

The Correlation Between Diabetes And Food by Famhealth

The Correlation Between Diabetes And Food

The Correlation Between Diabetes And Food by Famhealth

The Correlation Between Diabetes And Food by Famhealth

As Diabetes is a disorder due to the body’s inability to process sugar, there is a direct and intrinsic relationship between Diabetes and food. In fact, managing food intake is also one of the first steps in managing and living with Diabetes.

Once you have received a positive diagnosis for Diabetes, one of the first things the doctors advise is managing your diet and nutrition. At this point, it’s helpful to become aware of the term “Glycaemic Index” and what that means for your diet plan. Glycaemic Index is a value associated with food items that indicates the food’s effect on an individual’s blood glucose levels.

Selecting the right food items by checking out their Glycaemic Indices is very important in managing Diabetes with diet and nutrition. Choice of low glycaemic value foods can help you come out a winner and stay on top of your condition!

What to eat?

One of the first questions that comes to the mind of people and families living with Diabetes is: “What to eat?” The good news is, people living with Diabetes can, in fact, eat almost anything, as long as it is in small portions, barring selected high processed sugar items, discussed in our food corner of Famhealth,s diabetes community.

The term “diet plan” can be a stress point in itself, as it hints at the need to change established eating patterns. However, if you have been diagnosed with Diabetes, this is one stress you need not take, as the “Diabetes diet plans” are some of the healthiest plans and can easily be followed by anyone, with the possible exception of small children.

In fact, there are no specific, rigid meal plans that are to be followed. People living with Diabetes can eat almost anything –moderately.

Do you want to control fluctuation in your blood glucose levels? 

Sometimes you will note your blood sugar levels are fluctuating form high to low. There is a simple reason behind this – chances are there is something that you have been eating that is not fitting in with the management of your condition.

Blood sugars are affected by many things that include the food you ate, how long ago you ate, your physical activity, stress levels, sleep patterns, and your emotional wellbeing. If you use Insulin to address these fluctuations, chances are you may get stuck in a high-low cycle that is bad for your long-term health.

It is a good idea to keep a daily record of your meals and physical activity levels as it has an impact on how stable your blood sugar levels are. People with diabetes need to eat small meals frequently, especially when they are on medications such as Insulin, to watch out for low blood glucose levels. According to the American Diabetes Association, a daily intake of 1400-1500 calories is a must, in accordance with the individual’s BMI and physical activity levels.

Do check with your doctor about how much activity and how many calories your body needs daily as you plan your diet and exercise routine. An ideal diabetes meal includes a variety of low carbohydrates, proteins, fibrous non-starchy fruits and vegetables. However, before we delve into the list of suitable food items, let us take a quick look at the myths and facts surrounding Diabetes-friendly foods.

Smart Eating Strategies

  • Keep a Food Diary
    • One of the smartest ways to manage your condition is to record what you are eating throughout the day. Leading dieticians around the world recommend keeping a detailed record of what you are eating so as to better understand how they impact your condition. Studies in United Kingdom confirm that people who maintained food records lose the extra weight, and keep it off better than people who did not record their intake.
  • Watch your food labels
    • Want to grab your favourite drink or take a bite of the potato chips? It is a good idea to read the nutritional information given on the package label. Knowing the calorie content and glycaemic index can get a little cumbersome, but research suggests that awareness of the calorie content and sugar levels helps people living with Diabetes keep track of unsuitable food items that may spike their blood glucose levels.
  • Start with a good breakfast
    • Starting the day with a good breakfast powers you up with energy and helps you maintain your blood glucose levels throughout the day. There is enough research out there to support this statement. The old saying “breakfast like a king” stands correct if you choose low carb breads & cereals, fresh juices, boiled eggs, nuts, oats, yogurt, cheese, and milk.
  • Eat by the plate method
    • This is an interesting method advocated by ADA, which subscribes filling half of your plate with non-starchy fruits and vegetables, one fourth of your plate with lean proteins such as grilled fish or chicken and the balance with low carbs. This is a popular model which not only aids in weight loss, but also keeps the blood glucose levels under check.
  • Carb counting
    • Carbohydrate counting, also called carb counting, is not a diet plan, it is a meal planning strategy for people with Type 1 or Type 2 Diabetes. Carbohydrate counting involves keeping track of the amount of carbohydrates in the foods that you eat every day.
      Carbohydrates are one of the main nutrients found in food and drinks. Completely cutting down on carbs may lead to fatigue and restlessness. One must choose wisely and replace unhealthy carbs with Diabetes-friendly and healthy low-carb foods.
      According to National Institute of Health, USA, healthy carbohydrates, such as whole grains as well as fruits and vegetables are a vital part of a healthy eating plan as they provide both energy and nutrients such as vitamins & minerals and most importantly fibre. Fibre can help in preventing constipation, lowering cholesterol levels, and controlling your weight.
      Unhealthy carbohydrates are often food and drinks with added sugars. Although unhealthy carbohydrates can also provide energy, they have little to no nutrients and they often spike your blood glucose levels leading to poor diabetes management.
  • Eat more small meals
    • People with diabetes should eat four to five small meals during the day, instead of three large meals according to the American Diabetes Association (ADA). Eating small meals allows the body to replenish itself, while at the same time slower, continuous absorption of food prevents cravings and hunger pangs. Among the benefits associated with this are decreased blood sugar levels after meals, reduced insulin requirements during the course of the day, weight loss and lower blood cholesterol levels.
  • Always stock up your refrigerator
    • Stocking up your refrigerator with healthy food items is all about keeping your supplies ready. This prevents you from eating high calorie and sugary food items when you feel hungry or have any cravings. You can choose from a wide variety of fruits, nuts, cheese, and low carb multigrain breads and protein shakes to quickly make mini-meals and avoid binging. 

To read more on Diabetes, click on the link below. 

Diabetes Types & symptoms

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

Papaya And Coconut Smoothie

Diabetes Recipe - Papaya And Coconut Smoothie by Famhealth
Nutrition Facts
Makes 2 servings(Amount per Serving)
Calories (Kal)                                 205.4                             
Protein (g)4.6               
Carbohydrates (g)32.9               
Total Sugars (g)20.4                
Dietary Fibre (g)4.1              
Fat (g)7.7               
Saturated Fat (g)5.6                

Serves: 2, Time taken: 5 minutes

1 Ripe papaya, peeled, seeded and cut into chunks

2 Oranges, juiced

½ Banana, cut into chunks

90g/3 oz silken tofu

60ml/2 fl oz (4tbsp) Coconut milk

1 tsp grated root ginger

Steps:

  1. Put the papaya, orange juice, banana, tofu, coconut milk and root ginger into the blender.
  2. Blend until smooth and serve immediately. (This is also very refreshing on a hot day if you freeze the papaya chunks and banana first)

Note: Papayas are particularly rich in vitamins C and are also a useful source of antioxidants and fibre. They also contain an enzyme called papain which breaks down protein. In Chinese medicine, papayas have traditionally been given to those who find it difficult to digest protein-rich foods.

The combination of papaya, orange juice and banana delivers quite a high glycemic load, which is why we have added some tofu. It would be wise to eat a protein food alongside this too, such as poached and scrambled eggs without the toast, or a piece of fish.

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