Tuesday, 27 October 2015

Eating healthy in diabetes treatment



Eating healthy in diabetes treatment:
One of the common queries diabetic people ask is "What to eat?" In the end, diabetes is a metabolic disorder that affects the way our body generates energy from food we eat. Myths thrive when it comes to diet and diabetes. One of the most general being that the "diabetes diet" forbids sugar and some other items from the diet chart.


In reality, dietitians in thane and other places and many other health advisors give almost similar dietary recommendation to diabetic people as they do to other non-diabetic people, but with extra importance on managing weight,arresting blood sugar, cholesterol, and blood pressure as near to normal as possible.
The fundamentals: eat a balanced diet that emphasize lean protein, fruits, whole grain, vegetables., but keep your total calories intake around 1500 – 1800 kCal and exercise regularly. It is not important what you pick to eat on an everyday basis, which is up to you, nonetheless the final goals is to sustain a healthy weight and regular exercise.
You should try hard to maintain blood sugar levels close up to normal to avoid long term complication of diabetes and stay away from the short term concerns of low blood sugar which is also called as hypoglycemia, and to maintain your blood pressure and cholesterol levels to decrease risk of heart attack.
Here are some plans for healthy and enjoyable eating not only for diabetic people but also for anyone who desires to eat healthy:
1.     Add variety of food in your Diet; to maintain good health your body needs 11 vitamins and 13 minerals every day.
2.     Eat more vegetables they contain fiber which is very helpful for diabetes treatment and less animal products.
3.     Eat fresh food. Stay away from fast food junk food is mostly fried food and it contains fewer nutrients and more fats.
4.     Choose fatscleverly. Cut down meat, processed food,now a days junk food mostly contain saturated fats as well as Trans fats.One reason to increase LDL cholesterol is Trans fats.
5.     Cut down simple sugar like soft drinks, fruit juices with sugar, sodas etc. because excess amount of sugar is converted into fats in liver.
6.     Stay away from refined products those made from white flour. Always try to add those products in your diet which are made from whole grain. Whole grain products contain high level of fiber.
7.     It is better to take a fruit instead of fruit juice. Fruit juice is only color water. It doesn’t contain fiber.
8.     To maintain normal calcium level drink minimum 2-3 cups of low fat dairy products every day. Add egg white, ragi, Broccoli, spinach, tofu. Try to take a Luke warm glass of milk at bed time every day.Add Omega 3 food in your diet Fish, walnut they contain Omega 3 which is helpful to increase good fats (HDL).
9.     Eat protein in control. For Diabetes treatment it is important to take Protein in moderation. Excess Protein will increase the load in kidneys. Try to add Fish, soya beans, nuts in moderation, egg white, and skin less poultry. Protein requirement for children and teenagers (1.5gm-2gm)/kg body weight/per day. For Adult 1 gm/kg body weight/ per day. For Elder one 1.5 gm/kg body weight/day. For pregnant and lactation women (1.5-1.75)gm/kg body weight/day.
10.  Limit sodium intake. It should be less than 2.3 gm per day.Mainly if you have symptoms of high blood pressure reduce the cheese, tomato sauce, junk food,processed food, table salt. People with high blood pressure should try to take 1,500 mg a day.
11.  Add potassium-rich foods in your diet. It is important to maintaining fluid and electrolyte balance in your body.Such as, bananas (moderation), coconut water and   citrus fruits and vegetables. Eat more grain products, especially whole-grain products like brown rice, Daliya,wheat flour etc. At least 5-6 serving per day. Add dalat least 2 serving per day Eat more vegetables, as it contain vitamins and mineral which is important to maintain healthy life style. Try to add yellow, deep green and orange vegetables.
12.  Eat more fruits at least 3-4 serving per day. Fruits are Rich in antioxidants, which is helpful for diet treatment.Don’t eat fruits after dinner.
13.  Eat more fish, it contain Omega 3 fatty acids. Try to add grill or baked Fish instead of fried.
14.  Add more Garlic in your Diet if you have symptoms of high blood pressure it will decrease it.
15.  If are eating red meat, make sure you reduce your intake to only 1 servings per week. Avoid other processed meats,fatty meat sand liver.
16.  Eat eggs carefully; don’t eat more than one egg yolk every day, with those used in cooking. Try to add flax seeds and nuts in your diet.Nuts contain Selenium.It is helpful to reduce the cardiac death risk.  Nuts are high in calories eat in moderation.
17.  Use oils in control;addolive oil,rice bran oil and canola oils. Reduce coconut milk,dalda, ghee and palm oil.
18.  Stay away from alcohol and cigarettes. They will increase the Free radical in the body. Never drive after drinking.
19.  Try to add more water soluble vitamins in your diet. Like vitamin C, vitamin B.If it is Possible add supplements in your diet with consult of your doctor.
20.  Don’t skip any meals especially your Breakfast.
21.  Try to eat methi  (Fenugreek) seeds every day.
22.  Stay away from artificial sweeteners.
23.  Try to add at least 2-3 cups of green tea every day.
24.  Always avoid watching television while eating.
25.  Take rest at least 6-8 hours per day.
26.   For Diabetic treatment it is very important to maintain Ideal body weight.
27.  Exercise at least 45 minutes per day it will helpful to get and maintain desirable body weight. Do meditation, yoga, walking, swimming,jogging, and aerobic exercise.
28.  Drink plenty of water 10-12 glass of water per day.
29.  Always check your sugar level regularly
30.  If you want to get on GM Diet Plan.be careful while choosing your foods. Always keep in mind that GM Dietguidelines are envisagedfor healthy people. Diabetic patients or people with other medical complications should consult their dietitian to personalize their diet plans.

Tuesday, 13 October 2015

Do Sugar alternative helps to reduce Weight?



Do Sugar alternative helps to reduce Weight?

With all the fitness post on the Internet and in publications, it is difficult to know the rality about sugar alternatives, mainly artificial sweeteners. You may have read about how diet soda is not good for you, or may be how it is perfectly safe.
If you sip beverages or munch foods which have been artificially sweetened with zero calorie or sugar free alternatives as a replacement for of sugar, you would look forward to save calories and reduce weight. The study supports this hypothesis, but not to the degree to which you would expect. Here is what you need to know.

Many Types, Many Foods

Sugar alternatives are found in a wide range of foodstuffs, including:
·         Areated drinks
·         Desserts
·         Chewing gum
·         Pudding
·         Bakery products
·         Candies
·         Jams and jellies
There are three types of sugar alternatives. Check the label for the various names you’ll see:
Group
What they are?
How much calories?
Artificial sweeteners
·         Synthetic sugar alternatives; Several are made up of  naturally occurring stuff
·         FDA approved
No
Sugar syrups
·         Naturally occurring mix in plants that are modified through a chemical process; tastes as sweet as sugar
·         Add bulk to food
·         FDA approved
Yes, fewer than sugar
Purified natural sugar alternatives
·         Derived from from plants, or other foods derivatives
·         Vary in sweetness
·         FDA approved
Stevia and trehalose have no calories .
Tagatose has calories.

 

Do Sugar Alternatives Help Us Gobble Less?

The study on sugar alternatives and weight loss is diverse. For example, one research paper reports that teens who took synthetically sweetened drinks consumed same calories as the teens who drank sugared beverages over a month. Another paper learned over a period of three weeks that, people who took with sugar alternatives in their diet took in fewer calories than people who took sugared foods.
What should one interpret from these results? First, sugar alternatives have the potential to reduce your calorie intake but there is no guarantee. Scollars are looking at diverse theory to clarify this. First, unlike sugar, most sugar alternatives (with the exclusion of some sugar syrups) does not activate the release of hormones that tell the body stomach is  full. Animal studies give you an idea that the sweet taste of the sugar substitute without the calories gives the brain no signal that it is time to stop munching. This may lead to taking more calories later on.
Second, because foodstuffs sweetened with sugar alternatives are highly sweet, they have a preference over sweets. This could result in eating more sugar.
Other study shows that it may be a fact of knowing if the food and drink you take has artificial sweeteners. Amusingly, when people did not know that their diets had  sugar alternatives, their calorie intake was reduced to 75% of actuals. When people know they are eating low sugar food or with sugar alternatives, they pay off by taking in more calories. They may actually eat more than they need to as they know they are taking in zero-calorie or low-calorie food.

How to reduce weight with Sugar alternatives in a Long Term

Substituting sugayr foods for food and drink contaiing  sugar alternatives can help lose weight in the short term to the people with obesity or have type 2 diabetes. However, there are not  many studies or trials looking at long-term weight reduction. Till noe the study show that sugar alternatives may help public with modest weight loss and control their blood sugar levels. It is essential to note that a lot of of these tests had other restrictions such as low calorie diets or exercise induced calorie burning, in addition to using sugar alternatives.
Long-term examination studies imply that despite changing to sugar alternatives, people do not seem to be getting improve on weighing scale. One study pursued with contributors till 7 years only to learn that those who took more than 21 artificially sweetened alternaitves a week were almost twice as likely to be overweight.
Sugar alternatives may help public with short term weight loss. But in the long term, sugar alternatives w effective only if combined with exercise and a healthy diet.
In a study conducted with randomized controlled trials, sugar alternatives induce some weight loss. But changing from sugar to sugar alternatives, without no other lifestyle changes or exercise, will not have any meaningful weight loss. Unfortunately, there is no alternative to losing weight other than burning calories and consuming fewer calories.
The effects of taking artificially sweetened foods is yet to be completely studied, despite their current attractiveness. Sugar free foods, such as yogurt and buscits, may have higher amounts of fat and carbs to offset for the zero sugar. When people take low calorie but non nutritive food, ,they are not getting enough nutrients that promote optimal health as well as weight loss. These includes, proteins, fiber vitamins minerals and antioxidants.

Conslucion

Sugar alternatives may be of help to reduce weight and reducing calories intake in short term. However, the investigations are mixed; consuming foods with sugar alternatives to lose weight is not as efficient as you might be expecting.
At the end of the day, sugar alternatives alone is not the the answer how to reduce weight or your overall health. You must make significant lifestyle changes including a healthy diet and exercise to see the weighing scale reading you want.
Here are some guidelines for using sugar alternatives in your diet:
·         Use sugar alternatives in place of sugar.  Keep in mind, though,  this in no case means you have scope for more calories.
·         Replace your aerated drinks with water. Try adding lemon juice or  fruit juice. Use packets of sweetener to control sweetness in your sweets and beverages such as tea/coffee.
·         Be careful of sugar free foods. They may have high carbohydrate and fats and are very low in healthy nutrients. Always opt for fruits, vegetables and whole grains.
·         Don’t attempt to reduce weight only by controlling your intake of sugar or sugar alternatives alone. Combine it with a low calorie diet that is yet rich in nutrients and focuses on regular physical activity. You may also consider organic plant based low calorie multivitamins to bridge your nutritional gap.
·         Talk to Diet Kundali about your specific nutrition and health requirements.