Diet for Diabetes Diet – 1: Foods to Avoid

People with diabetes are required to manage their bloog sugar levels. So, many diabetics watch out for sugar in their diet,

but is that enough? We have a list of foods besides sugar that could be equally harmful for diabetics, because they have a high Glycemic Index. Foods with high Glycemic Index increase blood glucose levels. For non-diabetic people, when your blood glucose level rises, your body produces insulin to reduce the increased blood glucose levels. People with diabetes are not able to produce enough insulin to reduce blood sugar levels. As a result of this, its important for them to avoid foods with high Glycemic Index.

 

So, what are the foods that diabetics must watch out for, besides sugar and sugar based foods? Let’s find out…

Dates: It sounds like a healthy fruit, but it has a Glycemic Index of 103 (sugar has a glycemic index of 68!).

Corn Flakes: Mistaken to be healthy, this breakfast cereal has a high Glycemic Index of 87. Often, HFCS is used in corn flakes, that has been linked to obesity- read more about corn flakes here.

White bread: We’ve warned you before about how white bread is your weight loss enemy. Besides having a  high Glycemic Index of 73, this food has truly no nutrition besides empty calories.

Biscuits/Cookies: Another food that is often mistaken to be healthy, besides the fact that biscuits can promote weight gain, the primary ingredients are refined flour and sugar, both of which have a high Glycemic Index, so it raises your blood sugar significantly. Definitely a no-no food for diabetics

Packaged fruit juices: The Glycemic Index of most fruits fall into the low or medium category, which is acceptable, but packaged fruit juices are not good for diabetics. Most packaged fruit juices have added sugar. Even without the added sugar, many fruit juices have a high Glycemic Index. Find the Fitho choice of healthiest orange juice and healthiest mango drinks.

Our list of surprising no-no foods for diabetics is not over yet. Part 2 of this series, for the complete list of danger foods for diabetics, including the one that’s advertised as a health food!

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

Are Frooti drinkers fat and unhealthy?

Have you seen the new frooti ad? (watch below) It is full on unhealthy looking people. Most of them are really out of shape. Is Frooti trying to imply that its drinkers get unhealthy like that? Mango is healthy, but mango flavoured drinks like these are loaded with sugar, and we all know that Sugar Makes you Fat. If you keep drinking sugar loaded drinks consistently, you will promote fat storage in your body, and become unhealthy.

Indians are a higher risk of diabetes and hypertension- India is projected to be the diabetes capital of the world by 2050. Obesity is also on the rise in India. Indians already lead such sedentary lives, that its important for us to ensure we stay healthy and fit. Have you been trying to reduce fat, lose weight, or gain muscle- Call Fitho or email us at fitness@fitho.in. We provide effective diet plans and exercise plans that are customized to your needs.

If the video doesn’t work, view it here- YouTube Frooti New Ad. On a side note, we think its an interesting ad film

Are you Indian? Careful about diabetes and hypertension

Research over the last several years has shown that Indian bodies and genetics are different from their western counterparts. Not in a good way- Indians suffer from abdominal obesity compared to people in the west, whose bodies are uniformly obese. As a result of this, Indians are at a higher risk of diabetes and hypertension.

There are currently 41 million diabetic people in India and this number is expected to rise by 170 per cent in the next 20 years. Even today, India has the largest population of diabetics in the world. By 2050, India is projected to be diabetes capital of the world. Today, one in every three Indians has high blood pressure, which is expected to shoot by 60 per cent in the next 20 years.

Not much can be done about the genetic risk of Indians, but a lot can be done to take measures about reducing your risk. First, get yourself tested for blood sugar and hypertension. Then, watch your diet and exercise. The Indian diet is very high on carbohydrates. Watch the type of carbohydrates that you put into your body- some carbohydrates promote fat storage. You don’t have to cut out fat from your diet. Just eat the healthy fat. Here are snacks that are delicious and healthy- Almonds keep you fit, Yoghurt reduces fat, Apple fights cancer, Guavas build immunity- read for their health benefits.

Need to lose weight. Call Fitho or email us at fitness@fitho.in. We provide effective diet and workout plans that are customized to your needs.

If you have not exercised in a while, then this is your chance to start- start with a walk, and graduate to a jog. There are innumerable benefits of running. Read these tips to start running. The classic pushup exercise, builds muscle and burns fat. This exercise is for great legs. Find out if its better to run on treadmills or outside.

You’re never to old to get in shape! If you need to lose weight, get on a healthy weight loss plan, with a balanced diet and an effective exercise routine. We even provide a personal manager to help you stay on track, and answer any questions. If you need more motivation, try our personal trainer program. On any of these programs, besides losing weight, you will be fitter, look better and be healthier. Isn’t that the point of weight loss?!

Biscuits can promote weight gain

In India, there is a common notion that biscuits are healthy food. Many people eat them as a part of their weight loss diet. But the truth is that they’re really not that healthy. Read on to find out more.

The primary ingredients for biscuits are refined flour and sugar. Both sugar and refined flour are simple carbohydrates. When you consume these, it spikes your blood sugar level, and promotes fat storage in your body. Read here for more detail.

Since eating biscuits can spike your blood sugar, its not good for diabetics either. Biscuits are also loaded with fat used in the cooking process, so its adds up the calories and fat.

If you want a healthy snack, try these healthy smoothies- Choco PB Smoothie and Strawberry Smoothie, or this delicious dessert. You can even eat Almonds- loaded with protein, antioxidants, vitamins and healthy fats.

So, the next time someone offers biscuits as a weight loss food, feel free to enlighten them about the unhealthy side of bisuits

Ketchup- Heart Health Benefits

Ever scolded kids for eating too much ketchup? Well it turns out, that eating ketchup can actually be healthy. It’s the Lycopene, you see.

Lycopene is the nutrient that makes tomatoes and ketchup red. Diets rich in lycopene actually reduces chances of heart diseases and even cancer. And the poor ketchup is among the richest sources of lycopene. In fact, lycopene is a stronger antioxidant that beta carotene. Diets rich in lycopene are associated with lowering the risks of various sorts of cancer, especially skin, prostrate and digestive tract.

According to a study at Harvard University, women with the lowest heart disease risk averaged about 10 milligrams or more of lycopene a day, that is the equivalent of half a cup of tomato ketchup daily.
The other benefits of ketchup due to lycopene include reduction of cholesterol, reduction in risk of developing diabetes, reduces risk of gum diseases, reduces osteoporosis, reduces risk of cataracts, increases male fertility and has anti aging benefits.

Cooked tomatoes contain a higher lycopene content than raw tomatoes. In fact tests show that lycopene is more readily absorbed into the body when it is processed into a sauce or paste or simply cooked.

All ketchup brands are not created equal and they can be high in sodium and sugar content, so we suggest that you make the right choice to make the most of this tasty, popular sauce.

Running burns calories while you rest

Wonder if you should start running? The New Scientist magazine reported that a Yale University study showed that endurance athletes, such as long-distance runners, burn up extra calories even when at rest- while your reading a book, watching TV, sleep or just hanging with friends.

Mitochondria is the part of a cell which convert sugar and fat into ATP molecules, which transport energy within cells. The study showed that the mitochondria in the cells of men who run (treadmills or outside) for four or more hours each week, use 54% more fuel than the mitrochondria of non-runners.

When the mitrochondria uses sugar and fat, this helps to clear out cellular fats that may contribute to insulin resistance. This research suggests that, even when at rest, running plays an important role in helping to protect against type 2 diabetes, as well as helping to burn fat.

4 hours a week is not that much. Break it into 6 days- that’s 40 minutes a day, with rest on one day of the week So, get those running shoes out and start running. We’ve got all the tips to start running.

White Bread- your weight loss enemy

The title says it all- white bread is not on your side in the war against fat, health, diabetes. If anything it promote fat storage, and diabetic tendencies. Read on to find out.

White bread is made from refined wheat flour (maida) which gives it a high content of simple carbohydrates. Then, it contains added sugar to improve flavour, further increasing the simple carbohydrate content. To top it, many people add a layer of sugar laden jam to their white bread- completely loading their snack with simple carbohydrates. These simple carbohydrates (carbs with high GI- read more here) promote fat storage in the body. There are also theories that also link consumption of excess sugar to suppression of the immune system.

So, you should really watch your white bread consumption. People with high blood sugar (diabetes) or those trying to get in shape, you should completely avoid white bread. Due to the high glycemic index of white bread, the glucose level in your blood spikes, that leads to fat storage and an increase in the production of insulin to compensate.

Wheat bread is a great alternative to white bread- it provides you with long lasting energy from the complex carbohydrates, more soluble fiber which helps to cleanse your arteries of the plaque choking them and does not promote fat storage in the body. So, give wheat bread a shot!

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