Tag Archives: blood glucose levels

Are Dates Healthy?

There are lots of speculations if dates are healthy or not? Calling it healthy or not so healthy depends on whether you should include it in your diet for its health benefits or you can use it as a substitute for sugar incase you are trying to lose weight. Dates are the fruits of the date palm which can be eaten fresh or dried though both the forms are nutritious. It helps in lowering cholesterol and and has anti-oxidation properties that protect the body against free radicals.

Dried Date fruit (Cr/freedigital)

Dates are high in fiber which relieves constipation and the high amount of carbohydrates in it provides high calories. The one drawback with dates is that it is high in glycemic index and contains a lot of sugar which can increase blood sugar levels. It is often substituted for sweets, candies or to control sweet craving as it is healthier than processed sugar and carries a lots of minerals and vitamins for the body to nourish with health benefits. But due to its high glycemic properties dates are associated with foods that can result in weight gain.

Dates have an average gylcemic index (GI) of 103, which is very high and not recommended for people on a weight loss program or suffering from high sugar levels. More and more health experts promote food that have low GI as the secret to long-term health reducing your risk of heart disease and diabetes and also beneficial for sustainable weight loss.Foods with GI index less than 55 are considered Low Glycemic Index food (GI < 55). Foods with GI index between 55 and 70 are considered intermediate (55< GI <70). High Glycemic Index foods are with GI index more than 70 (GI >70).

Besides its single but important drawback dates have many other health benefits. They are high in potassium which maintains blood pressure and maintains nerves and muscles.The magnesium in dates help relive muscles, fatigue, nerves and reduces tension. Dates are rich in calcium, iron, copper and manganese with B vitamins to better enzyme activity. All the nutrition of the dried fruit promote better health.

You can eat the fruit raw or use your culinary skills in making delicious combinations with in in your diet. You could include it with milk, fruits, salads or bread. Its sweet and can be eaten when we are overburdened with work and mind seems wandering as it relives stress and anxiety with instant energy. (more…)

— this article is written by a dietitian @ FitHo
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How to do Strength Training

Exercise

Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.

Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.

Working on your muscles has many advantages. (more…)

— this article is written by a dietitian @ FitHo

Best Minerals for Weight loss

If losing weight was a child’s play, obesity would never have been an epidemic. Losing weight requires a scientific approach and a planned routine along with proper micro-nutrient supplementation (vitamins and minerals).

In our attempt of losing weight we become obsessed with our carbohydrates, protein, fat and vitamin consumption however nobody really bothers about their mineral intake…..Although it is important but has a very small percentage in our body so without the consultation of your doctor you should not increase the consumption of these important minerals. Moderation and balance is required for healthy living.

You would be surprised to note that body’s weight-related functions – like appetite, hunger, metabolic rate, metabolism of fats and sugars, blood-glucose levels, calorie-burning, and so on – operate more efficiently when we have an optimum intake of minerals.

Therefore it is worth keeping a watch on your minerals. Let’s have a look which minerals are the best for losing weight

Calcium

Recent clinical studies demonstrate a positive relationship between calcium intake and weight-loss. Controlled weight loss studies indicate that increasing calcium intake by the equivalent of two dairy servings per day can reduce the risk of overweight, perhaps by as much as 70 percent. Also, it’s worth remembering that lower-calorie fat-free milk contains the same amount of calcium as full-fat milk. The
same goes for low fat yogurt and reduced fat cheese.

Chromium

Chromium is required for the metabolism of sugar. Without sufficient chromium, insulin is less effective in regulating blood-glucose levels. In this way, chromium helps to control cravings and reduce hunger. Good food sources of chromium include: egg yolks, molasses, beef, hard cheese, liver, fruit juices, and whole grain bread.

Manganese

Manganese helps regulate fat metabolism and blood-glucose. It is needed for a healthy thyroid function which itself is essential to maintain a healthy weight. Good food sources of manganese include: tea, wheat germ, spinach, split peas, nuts, oat germ, oatmeal, pineapple, green leafy vegetables.

Zinc

Zinc helps to regulate appetite. Zinc is also needed for the correct functioning of hormones, like insulin. Zinc deficiency is common among smokers, heavy drinkers, some vegetarians, people with chronic illness and those on non-nutritious or very low calorie diets. Good sources of Zinc include: shellfish, herring, wheat germ, lean beef or lamb, eggs, lentils, Brazil nuts,
almonds, chicken.

Caution: Please discuss with your doctor, before consuming any supplements. Self prescription and over dosage can have serious side effects.

— this article is written by a dietitian @ FitHo

Diabetes Diet

Diabetes is a condition where your body cannot manage the blood sugar/glucose levels. Blood glucose levels are managed

Blood Sugar Test Diabetes Management

by the hormone, insulin. Lower levels of insulin or insulin insensitivity, can lead to diabetes. Due to the lack of control over blood glucose levels, diabetics tend to vary between having hyper-glycemic (high blood sugar) & hypoglycemic (low blood sugar). So, the key to control type-2 diabetes naturally is to manage your lifestyle. Read on for more information.

Diabetes is a growing health problem in India. Various studies have shown the high incidence of diabetes mellitus type 2 in India is mainly because of sedentary lifestyle, lack of physical activity, obesity, stress and a diet rich in simple carbohydrates. India expected to a diabetic capital by 2050. New England Journal of Medicine stated that dietary changes, coupled with an increase in physical activity, can reduce the risk diabetes by more than half. The Medical Journal of Armed Forces reported that oral medication pills only reduces blood glucose levels by maximum of 50 mg/dl.
To manage your diabetes, or to prevent diabetes, the changes are not drastic. Read on for tips that can help you manage your diabetes:

Your Weight- Excess fat actually decreases the number of insulin receptors present in the body, thus increasing the risk of Type 2 diabetes or aggravating it further.

Food Habits- It’s not just what you eat that affects your blood sugar level but how much you eat and when you eat matters, too.
– Eat small, frequent meals.
– Eating complex carbohydrate (low/medium GI foods) and managing the amount of carbohydrates at each meal or snack will help keep your blood sugar level steady throughout the day.
– Here’s a list of surprising food diabetics should avoid.
– Some studies reported that omega-3 fish oil improves glucose tolerance, high triglycerides, and cholesterol levels in diabetics.
– Eat more fruits, vegetables, seeds, oats, and whole-grain products improve glucose tolerance.

Exercise- Regular exercise promotes cardiovascular fitness and weight loss, lowers high blood pressure, improves lipid profiles, improves blood sugar control and leads to an overall sense of well-being. The more strenuous your workout, the longer the effect lasts.

Alcohol- Alcohol worsens glucose tolerance, increases risk for eye damage and possibly hypoglycemia. So, its best to refrain from alcohol if you have a tendency of diabetes.

Smoking- Diabetics who smoke are at a higher risk for kidney damage and heart disease.

Sleep- Latest research indicates that not getting a minimum of 6 hour sleep may impair insulin use and increase the risk for obesity.

— this article is written by a dietitian @ FitHo