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Suggested Fruit And Vegetable For Diabetes

These Are Suggested Fruit And Vegetable For Diabetes : 1 . Amla (Indian gooseberry) 2 . Beans 3 . Bell Peppers 4 . Bitter Melon 5 .Leeks 6. Spinach

1 . Amla ( Indian gooseberry )

More Detail About Amla ( Indian gooseberry ) Amla is a fruit which has been used to indigenous ayurvedic medicine for thousands of years. This sour fruit has a range of health benefits due to the abundant amounts of nutrients. The scientific name of the Indian gooseberry is Phyllanthus emblica. They are round to transversely spherical shape with light green color and excessively acidic and bitter (astringent) in taste.It contains a high content of ascorbic acid. Amla shampoos and hair oils can nourish the hair and scalp and prevents premature greying of hair. It increases protein metabolism and can help you for your fitness programs. It can reduce your weight and helps to increase the metabolism.(Suggested Fruit And Vegetable For Diabetes)

Nutritional Facts about Amla

Another name for Amla is the Indian Gooseberry. The Indian Ayurvedic System of Medicine has a wide variety of usage for Amla, for its healing effects. The Amla fruit has a huge amount of Vitamin C and contains a variety of phytonutrients for the building and maintaining of tissues and also increasing the number of red blood cells. Its origin is in the Himalayan regions of Southern Asia. It can reduce the blood cholesterol levels effective for the maintenance of diabetes and heart diseases, possessing lots of curative effects. There are two varieties of the fruit- wide and cultivated. The wild Amla has a hard and stony exterior.But it contains fibers, branching out from the fruit. The cultivated type has a soft and fleshy content. The taste is sweet and sour and this is mixed with a cool and light effect. It has 20 times more Vitamin content than Orange. It helps in heart disease, macular degeneration, diabetes, and cancer, which are caused by free radicals. The fresh fruit has curative properties. It has more than 80 percent of water, protein, minerals and carbohydrates and also fibers. It provides cure for diabetes with the high Vitamin C content. It also provides remedial benefit for scurvy, which is caused due to deficiency of Vitamin C. The strong antibacterial properties protect you against infection. It also has adequate laxative properties, which can relieve from gastric and intestinal problems. Another area of Amla’s usage is the cardiovascular health. It lowers the cholesterol level in the blood as per the study conducted by Indian Journal of Clinical Biochemistry. Amlamax is a concentrated form of Amla in the powdered form. A study was conducted with the participants being administered 500 mg tablet of Amlamax. The research findings were that there was a reduction in LDL cholesterol and triglycerides. There can be various ways of incorporating Amla in your diet. It can provide a good cure for hair loss. The fresh fruit can be eaten or a paste created out of it and rubbed against the roots of the hair for prevention of loss of hair and also maintains the color. Amla when mixed with honey and butter, if taken before the meals, leads to the improvement of one’s appetite. This also leads to the balancing of nitrogen levels of the blood. The mixture of Amla and honey juice cam improve the eyesight and and also leads to reduction in intraocular tension. Serving Ideas for Amla Another name for Amla is the Indian Gooseberry. The Indian Ayurvedic System of Medicine has a wide variety of usage for Amla, for its healing effects. The Amla fruit has a huge amount of Vitamin C and contains a variety of phytonutrients for the building and maintaining of tissues and also increasing the number of red blood cells. Its origin is in the Himalayan regions of Southern Asia. It can reduce the blood cholesterol levels effective for the maintenance of diabetes and heart diseases, possessing lots of curative effects. There are two varieties of the fruit- wide and cultivated. The wild Amla has a hard and stony exterior.But it contains fibers, branching out from the fruit. The cultivated type has a soft and fleshy content. The taste is sweet and sour and this is mixed with a cool and light effect. It has 20 times more Vitamin content than Orange. It helps in heart disease, macular degeneration, diabetes, and cancer, which are caused by free radicals. The fresh fruit has curative properties. It has more than 80 percent of water, protein, minerals and carbohydrates and also fibers. It provides cure for diabetes with the high Vitamin C content. It also provides remedial benefit for scurvy, which is caused due to deficiency of Vitamin C. The strong antibacterial properties protect you against infection. It also has adequate laxative properties, which can relieve from gastric and intestinal problems. Another area of Amla’s usage is the cardiovascular health. It lowers the cholesterol level in the blood as per the study conducted by Indian Journal of Clinical Biochemistry. Amlamax is a concentrated form of Amla in the powdered form. A study was conducted with the participants being administered 500 mg tablet of Amlamax. The research findings were that there was a reduction in LDL cholesterol and triglycerides. There can be various ways of incorporating Amla in your diet. It can provide a good cure for hair loss. The fresh fruit can be eaten or a paste created out of it and rubbed against the roots of the hair for prevention of loss of hair and also maintains the color. Amla when mixed with honey and butter, if taken before the meals, leads to the improvement of one’s appetite. This also leads to the balancing of nitrogen levels of the blood. The mixture of Amla and honey juice cam improve the eyesight and and also leads to reduction in intraocular tension. Health Benefits of Amla Amla is very rejuvenating and nourishing for the body. It has antioxidant, anticancer, liver-protective, immune boosting, and cholesterol balancing properties. This fruit fights a range of diseases and infections. In total this fruit is very beneficial for the health as it is nourishing and rejuvenating. Amla has the ability to purify the blood and also help in growth of new tissues. It is great for maintaining good vision and is used to treat a range of illness and diseases of the eye. The fruit has the ability to boost the function of the liver and also protect it against diseases. Amla is capable of improving and repairing the cardiovascular system and also improving the health of the lungs. The fruit is capable of stimulating the beta cells in the pancreas which increases the producing of insulin. It has the ability to improve the condition of diabetic patients as it reduces the blood glucose levels and also improves the production of insulin. It is a great tonic for improving and enhancing the functions of the brain including the memory and the consciousness. Amla also improves the function of the nerves. It contains antioxidants which help to fights against the free radicals present in the body which are responsible for the cell degeneration and the different types of cancers. Amla has the ability to enhances the production of red blood cells and also strengthen the production of nails and teeth. It is great for reducing or controlling the number of greying hairs and also to treat dandruff. It is capable of improving the general health and also enhances the immune system, hence making the body more capable of fighting of diseases. It also has an overall soothing and relaxing effect on the body and helps improve sleep.

2 . Beans

More Detail About Beans Beans cover an extremely large range of vegetables. Beans when compared to grains supply the same amount of calories but have more amounts of proteins. Beans contain a varied range of compounds which are essential for optimal health. Adding beans to your diet can improve health.(Suggested Fruit And Vegetable For Diabetes) Beans have the ability to lower cholesterol levels, improve diabetic blood glucose controls, lowers blood pressure, regulate functions of the colon, reduce the risk of cancers, prevent constipation etc. Consumption of beans prevents the development of a range of bowel problems. One of the main reasons for the range of benefits which beans provide us is the high fiber content. Fibers has the ability to control absorb cholesterol and stop it from getting absorbed in to the body. Protease inhibitors in beans have the ability to counteract the activation of cancer-causing chemical compounds. The zinc and Vitamin B6 in beans provide a range of health benefits. Zinc helps to improve skin and hair health also it contributes in the growth and repair of tissue. The beans also offer minerals like potassium, calcium, magnesium etc which are essential for optimal functioning of the body. The calcium found in beans enables one to get calcium without been dependent on dairy products. Isoflavones is a compound which is quiet similar to the estrogen produces in the human body. These isoflavones have the ability to help with symptoms of menopause, reduce risk of heart disease, prevent some types of cancers, and improve the health of the bones. Some varieties of beans contains vitamin C, this antioxidant is responsible for a range of essential functions. This vitamin helps in maintain the health of the skin and hair and also reduces the progression of macular degeneration.

Nutritional Facts about Beans

The beans are very low in calorie content (31 kcal per 100 g of raw beans) and contain no saturated fats. They are also rich in dietary fibers (9% per100g RDA).They also contain higher amounts of Vitamin A. Zea-xanthin is an important carotenoid in the beans effective for diets, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. They are also rich in folates. 100 g fresh beans provide 37 µg or 9% of folates. They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. They have minerals like iron (1.04 mg), magnesium (25 mg), calcium (37 mg), sodium (6 mg), manganese (0.214 mg), and potassium (209 mg) per 100 gms, which are very essential for body metabolism. They also have good amounts of health promoting flavonoid and poly phenolic antioxidants such as lutein, zea-xanthin and ß-carotene. They have zero levels of cholesterol. The carbohydrate content is 7.13 per 100g. The protein content is 1.82 gms out of 100gms. Serving Ideas for Beans The beans are very low in calorie content (31 kcal per 100 g of raw beans) and contain no saturated fats. They are also rich in dietary fibers (9% per100g RDA).They also contain higher amounts of Vitamin A. Zea-xanthin is an important carotenoid in the beans effective for diets, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. They are also rich in folates. 100 g fresh beans provide 37 µg or 9% of folates. They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. They have minerals like iron (1.04 mg), magnesium (25 mg), calcium (37 mg), sodium (6 mg), manganese (0.214 mg), and potassium (209 mg) per 100 gms, which are very essential for body metabolism. They also have good amounts of health promoting flavonoid and poly phenolic antioxidants such as lutein, zea-xanthin and ß-carotene. They have zero levels of cholesterol. The carbohydrate content is 7.13 per 100g. The protein content is 1.82 gms out of 100gms.(Suggested Fruit And Vegetable For Diabetes) Health Benefits of Beans Adding beans to your diet can improve your health in the following ways. Beans have the ability to lower cholesterol levels, improve diabetic blood glucose controls, lowers blood pressure, regulate functions of the colon, reduce the risk of cancers, prevent constipation etc. Consumption of beans prevents the development of a range of bowel problems. One of the main reasons for the range of benefits which beans provide us is the high fiber content. Fibers have the ability to control absorption of cholesterol and stop it from getting absorbed into the body. Protease inhibitors in beans have the ability to counteract the activation of cancer-causing chemical compounds. The zinc and Vitamin B6 in beans provide a range of health benefits. Zinc helps to improve skin and hair health also it contributes in the growth and repair of tissue. The beans also offer minerals like potassium, calcium, magnesium etc. which are essential for optimal functioning of the body. The calcium found in beans enables one to get it without being dependent on dairy products. Isoflavones is a compound which is quite similar to the estrogen produced in the human body. These isoflavones have the ability to help with symptoms of menopause, and reduction in the risk of heart disease, prevention of some types of cancers, and improvement of the health of the bones.The omega-3 fatty acid contents of the green beans can also make an important contribution to their cardiovascular benefits. Some varieties of beans contains vitamin C, this antioxidant is responsible for a range of essential functions. This vitamin helps to maintain the health of the skin and hair and also reduces the progression of macular degeneration. Green beans contain a range of carotenoids (including lutein, beta carotene, violaxanthin and neoxanthin) and also flavonoids (inclusive of quercetin, kaemferol, catechins and epicatechins and procyanidins), all of which provides the health supportive antioxidant properties.

3 . Bell Peppers

More Detail About Bell Peppers Everyone loves bell peppers as they can add mild and peppery taste to foods. Tangy and crunchy texture of bell peppers are liked by everyone, they also possess a range of health benefits which is provided by the range of nutritional benefits. They are available in vivid colours ranging from orange, yellow, red, green, brown to black. Add this vegetable to your diet and enhance your health.(Suggested Fruit And Vegetable For Diabetes)

Nutritional facts about bell peppers

They add more than vibrant colour, crunch and flavour to dishes. These vegetables possess a range of benefits due to the high content of valuable nutrients, fibers and antioxidants. A cup of this vegetable contains just about 35-40 calories. Also a cup of bell peppers contains high amounts of vitamin A and vitamin C. Also they are a good source of folates, vitamin K and other important nutritional facts. Lycopene is an antioxidant which provides bell peppers their colour, they help to fight certain types of cancers and also promote the health of the cardiovascular health. They are also a great source of the potassium which helps to promote the healthy mineral and fluid balance in the body. Also potassium in required to enhance muscle function and regular blood pressure by counter acting the effects of sodium. They also provide 3 g of fiber per cup which is good for the digestive health and reduces the cholesterol levels. Serving idea for bell peppers They add more than vibrant colour, crunch and flavour to dishes. These vegetables possess a range of benefits due to the high content of valuable nutrients, fibers and antioxidants. A cup of this vegetable contains just about 35-40 calories. Also a cup of bell peppers contains high amounts of vitamin A and vitamin C. Also they are a good source of folates, vitamin K and other important nutritional facts. Lycopene is an antioxidant which provides bell peppers their colour, they help to fight certain types of cancers and also promote the health of the cardiovascular health. They are also a great source of the potassium which helps to promote the healthy mineral and fluid balance in the body. Also potassium in required to enhance muscle function and regular blood pressure by counter acting the effects of sodium. They also provide 3 g of fiber per cup which is good for the digestive health and reduces the cholesterol levels. Health Benefits of Bell Peppers Bell Peppers are delicious and have a great nutritional value. They have a unique flavour which enhances many dishes; they have a range of nutrients which make them extremely health promoting. Here are some of the benefits of bell peppers. They are amazingly low in calories but they are amazingly rich amounts of vitamin C and vitamin A, just a cup full of them will give you the daily required amounts of vitamin A and C. Vitamin C is required to keep the skin in good condition and also it enhances the immune system. Enhanced immunity prevents diseases and keeps the body healthy. The bell peppers which have red colour have the highest concentration of vitamin C. Bell peppers have a range of phytochemicals and carotenoids which have anti-inflammatory and antioxidant benefits. The compound called capsaicin in bell peppers provides your body a range of benefits. It brings relief from pain, reduces inflammation, control diabetes and reduces the bad cholesterol levels in the body. The sulphur content in this vegetable has the ability to protect the body against certain types of cancers. The vitamin E present in bell peppers has the ability to enhance the health of the skin and hair. It also keeps the skin and hair looking healthy. Vitamin B6 content in the bell peppers is essential for the health of the nervous system and also is required in metabolic activities. Certain types of enzymes in the vegetable have the ability to protect the eyes against macular degeneration and cataracts later in life.

4 . Bitter Melon

More Detail About Bitter Melon Karela (bitter gourd or melon) is a popular vegetable as it has the ability to deliver a range of benefits. The plant is popular with diabetics as it has the ability to lower the glucose levels in the blood. The vegetable and its extracts, juices, and tea are used in a range of medicines. The scientific name is Momordica charantia. The disease preventing and health promoting phyto chemical compounds of the bitter gourd makes it good for health. It is the most bitter of all culinary vegetables. The plant is a fast-growing, trailing or climbing vine with thin stems and tendrils and requires trellis to support the climbing vines. The immature pods are light to dark green and turns yellow or orange with maturity. Bitter gourd may be intolerable by some people containing such alkaloid substances like quinine and morodicine, resins and saponic glycosides.(Suggested Fruit And Vegetable For Diabetes)

Nutritional Facts about Bitter Melons

They belong to the family of squashes, melons and cucumbers. The medicinal value is because of the purgative properties. Researches are conducted on its healing properties and are drawing the attention of the Western world. Compared to cantaloupe, it is quite good. The bitterness is due to cucurbitacins. This can be reduced when the fruit is blanched or soaked in salt water. They can be pickled, stir-fried or stuffed. It is a good source of magnesium, iron, potassium, phosphorous and pantothenic acid and also Vitamin B-6. It has 13.4 gms of choline and has twice the amount of folate of cantaloupe. Lutein is a crucial component of nerves and hair and healthy skin, eyes and is at a huge 1,641g when compared to cantaloupe The green fruit shoots and flowers are eaten and are high in calcium, carotene and riboflavin contents. The strong hypoglycemic properties of bitter gourd (its ability to reduce blood sugar levels), can result from eating the cooked melon, drinking the juice or intake of powdered extracts. Bitter melon contains an insulin-like compound and is an effective treatment for some cases of diabetes as shown by studies conducted in 1942 in the University of Sri Lanka. The best research comes from the 2003 study at the Department of Food Science and Nutrition in Kyoto, Japan on the healing effects of bitter gourd. The dietary bitter gourd induces a systemic immunity in accordance to the the Department of Food Science and Nutrition at Doshisha WomenCollege of Liberal Arts. There is a decrease in the number of lymphocytes and an increase in the number of Th and Nk cells. Thus it induces intestinal and anti-inflammatory responses. Serving Ideas for Bitter Melons They belong to the family of squashes, melons and cucumbers. The medicinal value is because of the purgative properties. Researches are conducted on its healing properties and are drawing the attention of the Western world. Compared to cantaloupe, it is quite good. The bitterness is due to cucurbitacins. This can be reduced when the fruit is blanched or soaked in salt water. They can be pickled, stir-fried or stuffed. It is a good source of magnesium, iron, potassium, phosphorous and pantothenic acid and also Vitamin B-6. It has 13.4 gms of choline and has twice the amount of folate of cantaloupe. Lutein is a crucial component of nerves and hair and healthy skin, eyes and is at a huge 1,641g when compared to cantaloupe. The green fruit shoots and flowers are eaten and are high in calcium, carotene and riboflavin contents. The strong hypoglycemic properties of bitter gourd (its ability to reduce blood sugar levels), can result from eating the cooked melon, drinking the juice or intake of powdered extracts. Bitter melon contains an insulin-like compound and is an effective treatment for some cases of diabetes as shown by studies conducted in 1942 in the University of Sri Lanka. The best research comes from the 2003 study at the Department of Food Science and Nutrition in Kyoto, Japan on the healing effects of bitter gourd. The dietary bitter gourd induces a systemic immunity in accordance to the the Department of Food Science and Nutrition at Doshisha WomenCollege of Liberal Arts. There is a decrease in the number of lymphocytes and an increase in the number of Th and Nk cells. Thus it induces intestinal and anti-inflammatory responses. Health Benefits of Bitter Melon A range of research has proven that this vegetable is an excellent for the body. The vegetable has low amount of calories and is great for people seeking weight loss. Charantin which is present in Karela has the ability to increase uptake of glucose in the body and also improve the synthesis of glycogen cells of liver, muscle and adipose tissues. It is responsible for the reduction of the blood sugar levels in type-2 diabetes. Fresh Karelas are great sources of folates. Folates helps reduces the chances of neural tube defects in new-borns when consumed by the mother in the early stages of pregnancies. The antioxidants present in the karela protect the body from the free radicals and reactive oxygen species which are responsible for a range of diseases, cancer and aging. It is also a good source of vitamin C which is a natural water soluble antioxidant which is required in the body for optimal health. The vegetable has the ability of stimulating the digestive process and peristalsis of food through the bowel until it is eliminated by the body. This enables this food to relive constipation and indigestion in Individuals. The vegetable is also a great source of minerals like iron, potassium, zinc, manganese and magnesium and also pantothenic, niacin, and pyridoxine. It also has the ability to eliminate toxic compounds in the body and also kill parasitic worms. Adding this vegetable in your diet has the ability to improve insulin sensitivity and help fight diabetes and control it.

5.Leeks

More Detail About Leeks Leeks are a vegetable which belongs to the Alliaceae family. They have leafy stalks and are cylindrical. While this vegetable is simple and appears unassuming. But they have a range of nutritional benefits. These benefits are similar to those provided by onion and garlic. Adding this vegetable to your diet insures that your body receives good amounts of essential nutrients.(Suggested Fruit And Vegetable For Diabetes)

Nutritional facts about leeks

Leeks provide your body, carbohydrates, fats, vitamins, and minerals. A medium sized leek provides your body with about 11 to 13 h carbohydrates out of which 3 g is sugar and other is complex carbohydrates. The fibers present in the leeks help to maintain optimal function and health of the digestive tract, fiber has been linked to the prevention certain types of cancers as well as keep the cardiovascular system healthy. 100 g of leeks provide just 1 g of protein which is negligible towards your daily protein needs. They are also great for health as they are extremely low in fat; the little amount of fat which is present in the vegetable is also healthy as it is polyunsaturated fats. It contains plentiful amounts of floate and vitamin C, cooking the vegetable reduces the amounts of this nutrients. They minerals calcium, iron, phosphorus and potassium are also present in good amounts in this leafy vegetable.(Suggested Fruit And Vegetable For Diabetes) Serving Ideas for Leeks Leeks provide your body, carbohydrates, fats, vitamins, and minerals. A medium sized leek provides your body with about 11 to 13 h carbohydrates out of which 3 g is sugar and other is complex carbohydrates. The fibers present in the leeks help to maintain optimal function and health of the digestive tract, fiber has been linked to the prevention certain types of cancers as well as keep the cardiovascular system healthy. 100 g of leeks provide just 1 g of protein which is negligible towards your daily protein needs. They are also great for health as they are extremely low in fat; the little amount of fat which is present in the vegetable is also healthy as it is polyunsaturated fats. It contains plentiful amounts of floate and vitamin C, cooking the vegetable reduces the amounts of this nutrients. They minerals calcium, iron, phosphorus and potassium are also present in good amounts in this leafy vegetable. Health Benefits of Leeks You can add these healthy vegetables to salads or cook them and reap the amazing amounts of benefits that these vegetables provide. There are a host of research which has shown that this humble vegetable contains a host of benefits. Here are some of the health benefits of leeks. They contain a flavonoid called kaempferol which is responsible for the fighting against free radicals or reactive oxygen species. They are particularly helpful in protecting the lining of the blood vessels. It also has additional properties which increases the production of the nitric oxide in the body. Nitric oxide is responsible for the relaxing the muscles and acting like a natural dilator. These properties help leeks in decreasing the risks on developing hypertension. Leeks also contain the bioactive form of folates. This vitamin has the ability to reduce the concentration of homocysteine in blood vessels; its presence reduces the inflammatory conditions and also the risk of developing cardiovascular diseases. The vitamin is also essential during pregnancy. The vegetable is capable of protecting the blood vessels and heart. The polyphenols are antioxidants which are present in leeks; these are effective against free radicals. Free radicals are responsible for the aging and chronic diseases. Polyphenols are potent antioxidants and can reduce the chances of developing chronic diseases. It is not as famous as the garlic and onion, but leeks are also great for decreasing the risks of chronic inflammatory diseases. It fights against chronic low-level inflammatory states such as rheumatoid arthritis, obesity and diabetes. Leeks contain Vitamins K, B6, and C and minerals like iron and manganese. Vitamin B6 is important for the metabolic process. Vitamin K is required for the health of the tissues and bones and the coagulation of blood and Vitamin C is essential for the formation collagen and the blood coagulation.

6.Spinach

More Detail About Spinach Spinach is a wonderful green-leafy vegetable often recognized as one of the functional foods for its nutritional, antioxidants and anti-cancer constituents. The tender, crispy and dark green leaves make them a favorite for chefs, all around the world. The scientific name is Spinacia oleracea. The fresh green spinach are available after the winter, though they are available all throughout the year. Two types of spinach are cultivated for the edible leaves, the Savoy type or the wrinkled variety and the flat-leaf type with the smooth surfaced leaves.(Suggested Fruit And Vegetable For Diabetes)

Nutritional Facts about Spinach

Spinach is a pack of nutrient punch, whether eaten fresh or cooked. When spinach is cooked the amount of some nutrients is decreased. A 100-gm serving of spinach which is equivalent to 3 and 1/3 cups of raw or ½ a cup of cooked spinach has the same amount of macronutrients. About 23 calories, 3 grams of protein, 0.3 grams of fat and 3.8 grams of carbohydrates, including 2.4 grams of fiber, or 10 percent of the daily value is present. The Fiber fills you up, lowering the risk for high cholesterol, high blood sugar, heart disease and digestive conditions like hemorrhoids and constipation. There is a level of difference of vitamins in fresh and cooked spinach. A 100-gram serving of fresh spinach provides 47 percent of the daily value for vitamin C, but it is 16 percent for the same amount of cooked spinach. The same is true when it comes to folate, with fresh spinach providing 49 percent of the DV and cooked spinach only 38 percent. Cooked spinach, however, contains a bit more of vitamins A, B-6, K and riboflavin. The cooked spinach provides slightly higher amounts of the nutrients except for potassium. Calcium and magnesium helps in the formation of strong bones, and iron helps form red blood cells. Potassium counteracts the adverse effects of sodium on your blood pressure, and manganese is important for processing cholesterol in your body. Spinach is nutrient dense in both the forms. While some nutrients are lost during the cooking process, cooked spinach is a lot more compact and can eaten more in one sitting, making it easier to consume more nutrients overall. The nutrient losses can be limited using the right cooking methods. Due to leaching into water and long cooking times or high heat, the nutrients are lost. The best cooking methods are Steaming and microwaving for maintaining nutrients, since immersing the vegetables in water or very long cooking times, is not involved. Serving Ideas for Spinach Spinach is a pack of nutrient punch, whether eaten fresh or cooked. When spinach is cooked the amount of some nutrients is decreased. A 100-gm serving of spinach which is equivalent to 3 and 1/3 cups of raw or ½ a cup of cooked spinach has the same amount of macronutrients. About 23 calories, 3 grams of protein, 0.3 grams of fat and 3.8 grams of carbohydrates, including 2.4 grams of fiber, or 10 percent of the daily value is present. The Fiber fills you up, lowering the risk for high cholesterol, high blood sugar, heart disease and digestive conditions like hemorrhoids and constipation. There is a level of difference of vitamins in fresh and cooked spinach. A 100-gram serving of fresh spinach provides 47 percent of the daily value for vitamin C, but it is 16 percent for the same amount of cooked spinach. The same is true when it comes to folate, with fresh spinach providing 49 percent of the DV and cooked spinach only 38 percent. Cooked spinach, however, contains a bit more of vitamins A, B-6, K and riboflavin. The cooked spinach provides slightly higher amounts of the nutrients except for potassium. Calcium and magnesium helps in the formation of strong bones, and iron helps form red blood cells. Potassium counteracts the adverse effects of sodium on your blood pressure, and manganese is important for processing cholesterol in your body. Spinach is nutrient dense in both the forms. While some nutrients are lost during the cooking process, cooked spinach is a lot more compact and can eaten more in one sitting, making it easier to consume more nutrients overall. The nutrient losses can be limited using the right cooking methods. Due to leaching into water and long cooking times or high heat, the nutrients are lost. The best cooking methods are Steaming and microwaving for maintaining nutrients, since immersing the vegetables in water or very long cooking times, is not involved. Health Benefits of Spinach Spinach is known for its health benefits and one should include this powerhouse of nutrition in their diets. Here are some reasons why you should include this vegetable into your diet. It is the storehouse of phyto-nutients and has properties like health promotion and disease prevention. Spinach aids in digestion and also prevention constipation as just one cup spinach has 20% of the dietary fiber of the daily recommended values. Fiber is also helpful in maintaining blood sugar levels and also it curbs overeating. Flavonoid present in spinach has the ability to reduce the chances of developing cancers and also it slows down the cell division in cancer cells. Furthermore studies have shown that spinach protects the body against prostate cancer. Violaxanthin and Neoxanthin are two types of anti-inflammatory epoxyxanthophylls. These play an essential role in the controlling of inflammation. The antioxidants like Vitamin E, Vitamin C, zinc, manganese and selenium are required for optimum health and prevent the onset of osteoporosis, high blood pressure, and atherosclerosis. Antioxidants like lutein and zeaxanthin protect the eye from cataract and age related macular degeneration. Peptides in spinach has the ability to inhibit the angiotensis I-converting enzyme, this has been shown to effectively lower blood pressure. Just a cup of this vegetable contains more than the daily recommended values of vitamin A. Vitamin A is responsible for protecting the mucous membranes of the intestinal tract, urinary tract, respiratory, and mucous. Also Vitamin A is essential in maintaining the eye health. It is also promotes healthy skin by moisture retention. The abundant amount of vitamin K in spinach is essential for a healthy nervous system and it improves brain function by being involved with the synthesis of sphingolipids. This Vitamin K is also prevents the excessive break down of bones called osteoclasts and also it enhances the production of osteocalcin which is essential for strength of the bones. It is also a rich source of Omega-3 fatty acids. Read the full article

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anjanarajguru · 8 years

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Foods Which Diabetics Should Eat And Avoid.

Diabetes is a condition where there is too much sugar in the blood which causes a host of serious problems. If you suffer from diabetes, you need to eat something every few hours to ensure that the blood sugar is within healthy limits. If you are under treatment for diabetes and you miss a meal, the blood sugar levels may drop drastically making you feel giddy and nauseous. Likewise, bingeing may increase your blood sugar levels. Hence, it is best to eat smaller meals every few hours.

Sugar is a type of carbohydrate and carbs are responsible for increasing the blood sugar. As a diabetes sufferer, ensure that you keep an eye on your carbs intake.

Consume foods high in fibre as the body does not digest the fibre,hence the blood sugar isn’t affected, but fibre makes you feel full and helps in digestion. You can get fibre by eating plenty of fruits, vegetables and whole-grain foods. The skin of the fruits is where the fibre is loaded, so where ever possible, have the fruit/vegetable with the skin intact. Women require at least 25 grams of fiber a day; men need at least 38 grams a day.

Don’t reach out for anything merely because it says “sugar-free” as these could be loaded with carbohydrates which could impact your blood sugar levels as much as sugar laden foods. Many sugar-free products contain sorbitol which are high in carbs. Always check the labels for nutritional information.

As a diabetic, you don’t need to completely give up on carbs but choose the relatively healthier ones. Skip white bread made of refined flour which is stripped of nutrients and fibre and has only carbs which causes the blood sugar to spike; ditto with white pasta and white rice.

Sweet potatoes are a good source of vitamins, potassium, and fiber and don’t raise the blood sugar like white potatoes do.

Berries are high in fibre and nutrients and have low carbs. Greek yoghurt, eggs, beans are also some great snacking options. Greek yogurt is high in protein and low in carbs and is also an excellent source of probiotics which helps in healthy digestion and helps manage diabetes.

High Glycemic Index (GI) foods rapidly affect blood sugar, while low GI foods have a slow digestion and absorption, and produce a more gradual rise in blood sugar. Below 55 is considered low GI. So the lower it is, the better and the higher it is, the faster it affects blood sugar..

Include non-starchy foods like leafy vegetables, green beans and peppers as against corn or white potatoes. Artichoke, broccoli, cabbage, asparagus, eggplant, carrots, okra, baby corn, leeks, mushrooms, tomatoes, green peppers, onions, bean sprouts, Brussels sprouts, cauliflower, cucumber and greens are some great non-starchy vegetables that you can consume generously.

Diabetics are at a high risk of cardiovascular diseases and need to keep a check on their salt intake. Limit your salt intake and avoid processed and canned foods. Have no more than 2300 mg of sodium per day which is the recommended amount.

Include whole grains in your diet like oats, muesli, brown rice, wholewheat pasta and skip their refined counterparts. Amaranth, buckwheat, quinoa,millet and bulgur are other great options.

Blueberries contain both insoluble and soluble fiber which improves blood sugar control. In a study by the USDA, people who consumed 2 ½ cups of wild blueberry juice per day for 12 weeks lowered their blood glucose levels. Blueberries contain anthocyanins which is a natural chemical that stimulates the release of adiponectin, a hormone that regulates blood glucose levels.

Wild salmon, mackerel, sardines and tuna are full of healthy omega - 3 fatty acids which have anti-inflammatory properties and are very good for the heart too. The American Diabetes Association(ADA) recommends having oily fish at least two times per week.

Include nuts in your diet as they reduce the bad cholesterol and are nutritionally rich. Apply moderation.

Limit your intake of saturated and avoid trans fats. Animal proteins such as beef, sausage, hot dogs and bacon contain saturated fats. Trans fats are found in processed snacks and baked goods.

Supplement your diet with flaxseed. In a study reported in the Journal of Dietary Supplements, researchers found that when people with type 2 diabetes supplemented their diets with ground flaxseed, fasting blood glucose levels decreased 19.7%, total cholesterol decreased more than 14.3%, triglycerides lowered 1.5%, and low-density LDL (bad) cholesterol declined 21.8%.

Reduce intake of chips, cookies, cakes, full-fat ice cream, etc.

An apple a day does keep the doctor away. The Harvard School of Public Health examined the diets of 2,00,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.

Include fenugreek seeds powder in your diet. Drinking water in which fenugreek seeds have been soaked overnight is also shown to help diabetics. Fenugreek seeds are high in soluble fibre which helps lower blood sugar by slowing down digestion and absorption of carbohydrates. In a study in India, researchers found that adding 100 grams of defatted fenugreek seed powder to the daily diet of patients with type 1 diabetes significantly reduced their fasting blood glucose levels, improved glucose tolerance and also lowered total cholesterol, LDL or ‘bad’ cholesterol.

Raspberries are in the list of super foods of the American Diabetes Association as they contain ellagic acid, which along with other components in raspberries has been studied for its effects on insulin resistance and lowering blood sugar. Reach out for whole fruits with the peel instead of fruit juices which strip the fibre. Pears, apples, oranges, cherries, grapefruit, plums, strawberries, guavas, and kiwi fruit are some other good options. As a diabetic, you can have occasional sweet indulgences, of course, with your doctor’s approval who can suggest what you can eat based on your sugar levels. When eaten on their own, sweets shoot up the blood sugar but when eaten with other healthy foods, the blood sugar doesn't rise as rapidly. Also have small portions of sweets if you crave for the same or reach out for fruits instead. Find healthier options to satisfy your sweet tooth. For instance, have a small piece of heart healthy dark chocolate, rather than a milk chocolate bar.

Look out for hidden sugars in packaged foods and always read labels. Added sugar can also appear as fructose, dextrose, lactose, maltose, invert sugar, agave nectar, cane crystals, corn sweetener, evaporated cane juice, high-fructose corn syrup, malt syrup, and many more. Do not blindly pick up products which have the word "healthy" written on the package. It may mean little.

If you suffer from diabetes, there are plenty of food choices to satiate your cravings. Reach out for those which are low in carbohydrates and sugar. Consult your doctor before making any diet modifications and follow your doctor’s advice on foods that are right for you. With a healthy diet, exercise and medication, diabetes can be managed with relative ease.

Image Courtesy : Saritha Dattatreya.

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