Fiber for Optimum Health
Fiber is an essential nutrient in your diet. Fiber is in the form of soluble fiber as well as insoluble fiber. The soluble fiber binds with the fatty acids in the stomach and the arteries. This helps to regulate blood sugar and reduces the over all cholesterol. The insoluble fiber removes toxins from your colon and balance intestine acidity.
Research has shown that people who consumed the highest amount of fiber were 22 percent less likely to develop heart and health related risks. Fiber helps in controlling diabetes and heart disease risks because it improves cholesterol levels, blood pressure, inflammation and blood sugar levels. Besides it, fiber also has the property to bind along with the toxins and remove it from the body quickly. Read on to find out how much fiber your need, and best sources of fiber for your body. (more…)— this article is written by a dietitian @ FitHo
Foods to avoid on Diabetes Diet- 2
In the first part of this diabetic food series, we told you about some of the foods that diabetics should watch out for. Here is the remaining list:
Pizza: Most pizzas have a base made from refined flour (maida). Besides a high GI, pizza is loaded with fat calories from unhealthy toppings like high fat cheese, oil, preserved meats, etc.
Low fat namkeen: Low fat snacks and ‘low fat namkeen’ are popular in India. The producers claim that instead of frying, they bake the products. Which probably reduces the fat content, but most of them are still made from foods like refined flour and contain added sugar, which raise the glycemic index. So, diabetics should watch out for these.
French Fries (finger chips): A favourite but these come in at a GI of 75! (GI of sugar is 68) So, for anyone trying to control their blood sugar level or lose weight should keep french fries away
Paranthas/Naan: Most paranthas and naan are made from maida (refined flour) which as we’ve discussed raises your blood glucose level. So, avoid them, or make healthy paranthas.
Alcohol: Last but not the least, alcohol is primarily sugar, so it spikes your blood glucose levels significantly. Besides promoting fat storage, alcohol consumption can promote female hormone production in men and lead to male breasts.
Bournvita: Advertised as a healthy mix- this is a sugar added health drink, so not exactly diabetic food
Corn Soup: Whether is chicken corn soup or veg, corn soup uses corn flour as a base ingredient, which has a high glycemic index. Go for clear soups instead. To find the healthiest food when eating out- see this for healthy options in Chinese food, eating healhy at Italian restaurants, and healthy choices in Indian Mughlai food.
Other foods that diabetics should avoid
Desserts (like cakes, pastries), Indian sweets (barfi, sandesh, gulab jamun, kheer, etc.), waffles, rice cakes, doughnuts, pancakes, potato, soft drinks, sugar added cereals, honey, bagel, corn chips, burgers, noodles, crossiants, pastries, jams, cola/orange bars.
Find out what goes into the food you eat. If its got sugar, refined flour or corn flour, keep it away. Its hard to remove sweet foods from your diet completely, so to substitute for sugar we did an analysis of the healthiest sugar substitute between Aspartame, Saccharin and Sucralose, Stevia.
So, watch your diet, manage your blood sugar, and fix your diabetes!— this article is written by a dietitian @ FitHo
Foods to be Avoided with Diabetes
People with diabetes are required to manage their blood 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.
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!— this article is written by a dietitian @ FitHo