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What Is The Paleo Diet? – Forbes Health

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The Paleo Diet is based on the assumption that the simple foods of our Stone Age ancestors are healthier than today’s diets, which generally include highly processed foods. The paleo diet emphasizes lean meat, fish, and unprocessed, fresh foods. It also severely restricts carbohydrates, sugar, and salt. This type of eating can lead to weight loss and other health benefits, research has shown, but it is not without its risks.

What’s the Paleo diet?

Fans of the Paleo Diet believe that our bodies are better suited to eating foods that were consumed by early humans in the Paleolithic. These foods tend to include lean meats and plants rather than the highly processed and high carbohydrate foods that many people eat today.

Walter L. Voegtlin, MD, first introduced the paleo-way of eating as a means of improving health in his 1975 book The Stone Age Diet. It later became popular in the 2002 book The Paleo Diet by researcher and exercise physiologist Loren Cordain.

Paleo’s diet-friendly foods include lean unprocessed meat, seafood, leafy greens, fresh fruits, eggs, nuts, and healthy oils. Meanwhile, the diet doesn’t allow grains, milk, cheese, potatoes, legumes, processed foods, added sugar or salt, and refined vegetable oils.

According to a 2015 review, the paleo diet has been shown to have health benefits such as reduced waist size, lower levels of triglycerides (blood lipids associated with heart disease, diabetes, and liver disease), and drop in blood pressure, according to studies in the American Journal of Clinical Nutrition. Skipping important nutrients is a risk, however – and many of the health benefits paleo-recruiters have may be due to the weight loss that comes from diet as opposed to diet itself.

Types of Paleo Diets

The Paleo Diet can be tailored to meet individual food needs. “I often help people adjust it, especially athletes and active people who need more carbohydrates than fuel,” says Heather Mangieri of Pittsburgh, a registered nutritionist, certified sports diet specialist, and author of Fueling Young Athletes. “Including some more complex carbohydrates like oatmeal, potatoes, and other whole grains helps provide the extra fuel required for activity while following a healthy diet plan and achieving personal goals. The key is to eat what you need and not to overdo it. “

“In my experience, most people who claim to be on the Paleo Diet are actually following a modified form of it,” she adds. “That’s okay, because a strict paleo diet isn’t necessary to lose weight.”

The Autoimmune Paleo Diet

Variations in the paleo diet have appeared over the years. One adaptation is the Autoimmune Paleo Diet. This is an elimination diet that requires a person to remove foods from their diet one at a time to determine which foods are specifically causing symptoms related to autoimmune diseases. Here, eliminated foods are those that paleo-diet advocates say are common offenders, like cereals and processed foods.

While research evaluating the effects of the paleo diet on autoimmune diseases has been limited, there is scattered evidence of its benefits. Such was the case with Sarah Ballantyne, who has a PhD in Medical Biophysics and is the author of the Paleo Approach: Reverse Autoimmune Disease and Healing Your Body. She found that following the Paleo Diet significantly eliminated symptoms she had for years, such as irritable bowel syndrome, asthma, anxiety, migraines, and eczema. After switching to the paleo way of eating, she also lost weight and slept better, she says.

Paleo Diet Foods

The Paleo Diet prioritizes certain unprocessed foods with no added sugar or salt and restricts others. Permitted foods are:

  • Fish and seafood. These provide protein and omega-3 fat.
  • Lean, grass-fed meat. This provides protein with low levels of saturated fat, vitamins (B12) and minerals (zinc, iron).
  • Fresh fruit. This provides antioxidants, phytochemicals, and fiber.
  • Non-starchy vegetables like broccoli, carrots, cucumber, and pumpkin. These provide vitamins, minerals, fiber and phytochemicals, but are low in calories.
  • Sweet potatoes. These root vegetables are touted by paleo proponents for their nutritional benefits.
  • Eggs. These contain omega-3 fat (in omega-3 enriched eggs) and protein, as well as vitamin A and choline from the egg yolk.
  • nuts (Except peanuts, which are legumes). These contain monounsaturated and polyunsaturated fatty acids, fiber, vitamins, minerals and phytonutrients.
  • Olive oil. This is recommended for health reasons and contains monounsaturated fat and phytonutrients.

Foods Not Allowed on a Paleo Diet

The paleo diet contains fewer carbohydrates. Restricted foods include:

  • Cereal products, like pasta and cereals. Refined grains have a high glycemic index – which means your blood sugar levels can rise quickly and trigger the release of insulin, a fat storage hormone. Although whole grains have health benefits, the paleo diet limits all grains (not just refined grains).
  • Legumes, like beans, soy, and peanuts. Beans in particular have a moderate glycemic index.
  • Milk, cheese and yogurt. These are Not allowed because paleo proponents say they often have hormones and have been linked to gastrointestinal problems as many people do not ingest the sugar in dairy products.

A paleo diet meal plan

The Paleo Diet includes a wide variety of foods so with a little culinary creativity, daily meals don’t have to be boring. Based on the recommended and restricted foods listed on the Paleo website created by Cordain, a week of meals could look like this, even for someone who is not a skilled cook.

Benefits of Eating Paleo

The Paleo Diet offers a number of health benefits, including:

Weight loss

Weight loss is a major benefit of the paleo diet, research shows, although calorie counting and portion measurement are not required. For overweight or obese people, shedding extra pounds can be beneficial for their health.

Glucose control

Consuming less sugar, processed foods, and refined carbohydrates (processed carbohydrates with no fiber) may be a must for people with diabetes, according to a small study by researchers at the University of California at San Francisco. The Paleo Diet can help improve glucose control. “Eliminating sugar and limiting salt is by far the greatest benefit of a paleo diet,” says Mangieri. “In fact, most people can achieve weight loss success if they focus on reducing these nutrients on their own.”

Improved body fat, blood pressure and cholesterol levels

The Paleo Diet can help manage weight and waist size, as well as treat some chronic diseases. This comes from a 2019 review of the studies in the Nutrition Journal.

A small 2015 study found that after four months of consuming paleo foods, people with high cholesterol showed improvements in their cholesterol and triglyceride levels, which are vital in preventing heart disease.

In addition, the paleo-way of eating resulted in short-term improvements in waist circumference, triglyceride levels, blood pressure, cholesterol and blood sugar levels compared to other diets. This was found in another review of randomized trials in the American Journal of Clinical Nutrition.

Risks of the Paleo Diet

There are risks associated with a paleo diet, such as:

  • Eating too much saturated fat. “A real paleo diet is rich in vegetables, berries, sweet potatoes, nuts, and seeds. If you eat enough of it, you can get enough fiber, ”says Mangieri. “The problem is, most people don’t. Many people take what they want from the diet, like eating all the meats they want, rather than focusing on the vegetables. That can definitely lead to a diet high in saturated fat. “
  • Not getting enough vitamins. “Since the paleo diet does not allow dairy products, you are getting enough vitamin D and calcium [is] Definitely a problem, ”says Mangieri. Additionally, with so many foods on the not-to-eat list, some people may find it just too difficult to maintain this eating pattern.

Pro tips to maximize a paleo diet

As with many diets, how you put a paleo diet into practice is important.

Get your omega-3 fatty acids.

The Paleo Diet recommends eating lots of fish and lean meat, largely because of their omega-3 fatty acid content – for good reason. According to the American Heart Association, omega-3 fatty acids can reduce your risk of heart disease and stroke.

Replace junk food with healthy goodies.

The Paleo way of eating offers many alternatives to sugary and salty foods. Try eating a few dates instead of sweets. Instead of salty french fries, try a mixture of nuts and seeds flavored with spices like garlic powder and cumin.

swell

Voegtlin, Walter L., MD, FACP The Stone Age Diet. New York / Washington / Atlanta / Hollywood: Vantage Press, Inc .; 1975.

Cordain, Loren, Ph.D. The Paleo Diet. Revised edition. Hoboken, New Jersey. John Wiley & Sons, Inc. 2002, 2010.

What to and shouldn’t eat on the Paleo Diet. The Paleo Diet. Accessed on 03/04/2021.

Manheimer EW, van Zuuren EJ, Fedorowicz Z., Pilj H. et al. Paleolithic diet for the metabolic syndrome: systematic review and meta-analysis. The American Journal of Clinical Nutrition. 2015; 102 (4): 922-932.

The Autoimmune Paleo Diet. Mindd Foundation. Accessed on 03/04/2021.

Melberg C., Sanberg S., Ryberg M. et al. Long-term effects of a Paleolithic diet in obese postmenopausal women: a 2-year randomized study. European Journal of Clinical Nutrition. 2014; 68: 350-357.

Magkos F., Fratterigo G., Yoshino J. et al. Effects of moderate and subsequent progressive weight loss on metabolic function and adipose tissue biology in people with obesity. Cell metabolism. 2016; 23 (4): 591-601.

Masharani U., Sherchan P., Schloetter M. et al. Metabolic and physiological effects of eating a hunter-gatherer diet (Paleolithic) in type 2 diabetes. European Journal of Clinical Nutrition. 2015; 69944-948.

de Menezes EV, Sampaioi H., Carioca A. et al. Influence of Paleolithic Diet on Anthropometric Markers in Chronic Disease: Systematic Review and Meta-Analysis. Nutrition journal. 2019.

Pastore RL, Brooks JT, Carbone, JW. The Paleolithic diet improves plasma lipid concentrations in hypercholesterolemic adults more than traditional heart-healthy diets. Nutritional research. 2015; 35 (6): 474- 479.

Genoni A., Christophersen, CT, Lo J. et al. A Paleolithic long-term diet is associated with a lower intake of resistant starch, a different composition of the intestinal microbiota and increased TMAO concentrations in the serum. European Journal of Nutrition. 2020.

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The Easy Ratio That’ll Make A Perfectly Balanced Kids Lunch

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Packing a nutritionally balanced lunch that your kids will actually eat can feel like shitty business at times – once you think you’ve got your lunch game locked up, the day is the day they go after the elaborate bento box Coming home that you have packed intact.

As parents, we feel responsible for the health of our children and that understandably means a lot of stress about what they or don’t eat.

“Your job as parents is to offer healthy, nutritious foods on a consistent schedule as often as possible,” said Aubrey Phelps, a functional perinatal and pediatric nutritionist. “But it’s up to your child to decide what to do with you.”

The best way to become a happy, healthy eater is to keep offering your child what you ideally want to eat – and not take it personally if they choose not to eat it. At school lunch, Phelps recommends keeping it simple: “Focusing on certain vitamins or minerals can miss the big picture,” she said.

If you use the following macronutrient formula to package your kids ‘lunch and vary each one’ s sources, you are almost guaranteed to have a healthy, balanced meal that will keep them focused and energized at school.

The formula

50% vegetables and fruits

25% lean protein and healthy fats

25% starch or whole grain products

+ Liquids

The ideal formula for school lunches is often called. designated the plate method – a visual representation of what a well-rounded meal looks like.

“Every child needs a healthy balance of macronutrients (protein, carbohydrates, fat) and vitamins and minerals”, Nicole Avena, a New York-based health psychologist and author of What to feed your baby and toddler said HuffPost. “The plate method helps ensure that no nutrient overwhelms the rest.”

For example, if your child has a lunch that is mostly carbohydrates or whole grains and some protein, they will likely feel tired in the afternoon. Not only do carbohydrates make you drowsy by increasing tryptophan and serotonin levels in the body (both are sleep-inducing compounds), but they can also make your blood sugar levels rise quickly, and the subsequent drop can make you sleepy, called avena. A larger serving of protein and fewer carbohydrates can also make your child sleepy.

“Proteins and fats are often harder to digest than carbohydrates and nutrients from fruits and vegetables,” says Avena. “This can potentially lead to fatigue as your body has to use more energy during digestion.”

If you make sure the lunch box contains all of the elements of this formula, your child will get the nutrients they need to focus and enjoy their school day without feeling sluggish.

Let’s break down the formula.

Vegetables and fruits – 50%

Try: carrot sticks, pepper strips, grape tomatoes, cucumber, grapes, apple slices, watermelon, berries.

The largest portion or half of the lunch box should contain 2-3 different types of vegetables and fruits – ideally two types of vegetables and one fruit, as the daily vegetable intake of children according to a. tends to be lower than the fruit intake 2019 review published in the American Journal of Lifestyle Medicine.

This is actually an example of what NOT to do. Don’t eat more fruits than vegetables, as most children tend to eat more fruits anyway.

“Vegetables and fruits provide antioxidants for warding off disease, including vitamin A for skin and eye health, lutein for eye protection (from blue light), and vitamin C for immunity,” said Amy Shapiro, registered nutritionist and founder of Real nutrition.

The product is also rich in water to keep the children hydrated and contains fiber for continued energy and improved digestion.

Lean Protein and Healthy Fats – 25%

Try: Chicken, Turkey, Tofu, Edamame, Hard Boiled Eggs, Greek Yogurt, Cream Cheese, Nuts, Seeds.

“Protein is the nutrient that is digested the longest. So if your child eats it as part of lunch, they’ll stay full and their blood sugar stable, ”Shapiro said.

Depending on the type of protein provided, it may also contain amino acids for growth and muscle repair, zinc for immunity, and iron and vitamin B12 for energy supply.

Regarding healthy fats: “Fat helps you stay full, provides energy and enables the bioavailability and absorption of many vitamins that we ingest from other foods,” said Shapiro. “By including fat in your child’s meals, you will help them stay full longer and have more energy.”

There is often enough fat cooked in your food or part of the meal that it doesn’t necessarily have to be a separate addition, Shapiro said. (Eggs and nut butters, for example, offer a double punch of protein and healthy fats.)

Starch or whole grain – 25%

Try: Whole Wheat Bread, Granola, Muesli, Brown Rice, Quinoa, Crackers, Air Popcorn.

“Carbohydrates are broken down into sugars in the body, providing energy for immediate use and reserves for later use,” said Shapiro. “Ideally, whole grain or whole-grain bread should be included as it is rich in nutrients, digests more slowly, and is high in fiber to support balanced blood sugar and digestion.”

They also contain B vitamins, which are important for energy and metabolism.

But if your child isn’t the biggest fan of whole grains, don’t worry: “Vegetables and fruits also fit into the carbohydrate category so you don’t always have to think about bread or cereals when your child doesn’t like them,” Shapiro said.

Starchy vegetables and fruits include carrots, corn, potatoes, winter squash, and bananas.

liquids

Even slight dehydration can lead to a decrease in cognitive function.

“Dehydration can affect reaction time, alertness, memory, and thinking,” said Avena. “Children are potentially at a higher risk of dehydration because they are more dependent on someone else for their fluid intake.”

Send your child to school with a large water bottle to keep them hydrated during the school day – and remind them to keep them at their desk.

“Out of sight is out of mind,” said Phelps. “I also recommend a water bottle that will keep the water cold or at room temperature (whichever your child prefers) so that drinking warm water doesn’t turn it off.”

It doesn’t have to be pure water either: You prefer it with fruit, coconut or fizzy drink or a completely different liquid such as milk or 100% fruit or vegetable juice.

“If your child is really struggling to drink enough, consider sending hydrating foods,” Phelps said. “Soups, smoothies, juicy fruits like grapes and melons, peppers, and even yogurt are all hydrating options that can help kids stay up to date.”

The easiest way to measure lunch box portions

Children are intuitive eaters – they eat when they’re hungry and stop when they’re full because the amount of lunches they eat fluctuates each day – so there really aren’t any perfect portions to pack.

The easiest way to make sure you are at the ballpark? Use your child’s hands as a guide.

Think of your child’s hands as a plate – palms up, little fingers together. Half of your “plate” (or one hand) should be vegetables and fruits. The palm of the other hand protein and fingers complex carbohydrates.

“With this method, the amounts you need will change as your child grows (and so will the portion sizes you need),” Phelps said.

She is also a fan of the Bento box style lunch boxesthat are already divided into child-friendly portions. You can fill a section with vegetables and fruits, one with protein and healthy fats, and one with starch or whole grains without guesswork. These ratios do not necessarily need to be adjusted if your child has special dietary needs.

“Appropriate substitutions are needed to ensure they have a filling and nutritious meal regardless of the dietary changes required.” Maya Feller, a Brooklyn-based registered nutritionist, told HuffPost. However, the general rule of thumb generally remains the same.

Ratios and formulas should only be used as guidelines, not as hard rules, as children should determine for themselves how much to eat.

“If parents find that their child is consuming 100% of the packaged food throughout the day, it could be a sign that they are going through critical stages of development and need more energy,” said Feller.

It’s also important to keep in mind that this is a full day meal – so when a lunch box comes home practically full, the game isn’t over. “We want to look at diet throughout the day, not a meal,” Shapiro said.

When in doubt, check in with your kids: find out how lunch was and make food and portion changes based on the feedback.

Remember: nutrition is cumulative

Look at your child’s diet over the course of a week, not a day – or a meal. “You will get what you need in time,” Shapiro said. “Some days are great and some are free and everything balances out.”

The most important thing parents can do is develop a good relationship with food. It’s more important than creating the perfect lunch.

“Children are more likely to be black and white thinkers, so I don’t recommend focusing on ‘healthy’ or ‘unhealthy’ or ‘funny’ foods,” said Krystyn Parks, a California-based Pediatric Registered Dieter. “All food is food. All food has a purpose. “

Perfection is not the goal, but routines that work for you and your child.

“Find your own routine, involve your children in the decisions and don’t measure yourself against another person,” said Feller. “No day – or meal – will be perfect in terms of nutrition.”

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Do you fall for these slick food myths?

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In this week’s Ask the Nutritionist, Nonie De Long shares the first of two parts that explore popular beliefs about good and bad food

Dear reader, our question this week comes from Maya, who asks if she should have breakfast or skip it because she heard that fasting was good, but she always thought breakfast was super important. Given these and similar questions I get asked all the time, I want to go over the top 10 nutritional myths we need to be familiar with. I’ll tackle five this week and five next week. Let’s get straight to the point.

The 10 most important nutritional myths:

10) Oats are a healthy food

Many people have learned of the damage gluten does to our digestive system over time, especially since it is now being produced. This is because this grain is exposed to a lot as more and more people attribute their health problems to an intolerance. This is how more gluten-free products are made and more people are talking about it. It is understandable, therefore, that many people would think that oats are great substitutes for grains. After all, it is a whole grain product that is available in organic quality and unprocessed.

However, there are several problems with oats when it comes to optimal health. First, they are often processed in facilities that also process wheat and are often contaminated with gluten. Second, oats often have added sugars or sweeteners, and even when they don’t, they can raise blood sugar levels. Eat a large bowl and watch your blood sugar and see. And fourth, they are very heavily sprayed with the well-known carcinogen glyphosate.

To find out who is selling the least-sprayed grains, go here. A list of the grains that are sprayed in Canada and to what degree can be found here. For your information, the government is in the process of raising these levels if we don’t talk about them.

9) Vegetables are the healthiest foods to eat

Vegetables are often touted as the god of food: the only thing that can’t make us sick while eating. And many studies show increased health from consuming more of it. So what on earth am I talking about? Well the logic is flawed. The reason vegetables are hailed as so healthy isn’t because of all of the nutrients they contain. That’s because they don’t contain the things we’ve been told are bad for us – namely, fat or sugar. By eliminating them, they are then considered the gold standard. But food isn’t just what it isn’t. It’s also about what it really is.

Comparing the nutrients side by side shows that animal foods are far more nutritious than vegetables. And we know that a diet that excludes more nutritious foods can, over time, be very stressful to both physical and mental health. Check out these charts to better understand the nutrients in meat and vegetables compared.

In addition, some vegetables contain lectins, which make the digestive system difficult and provoke symptoms in a growing number of people. Lectins are more common in cereals and lentils, but they are still found in some vegetables. If we get just a little bit of it, we’re usually fine. When we get too much, we become sensitive to them. It is not uncommon for me to get calls from vegetarians who do not understand why they can no longer tolerate vegetarian proteins. To better understand lectins and their role in health, go here.

Vegetables also contain oxalates. This is a much more serious problem in my opinion. Some people are really symptomatic of oxalates and it’s hard to determine unless you know what to look for. Essentially, these are naturally occurring compounds in some foods that attach to calcium and minerals in foods that we digest. The crystals that form in the process cause kidney stones. And they can also cause sharp, glassy shards that circulate in the blood and can form in tissues throughout the body. There is a large correlation between this pathological response to oxalates and chronic fatigue, fibromyalgia, and autism spectrum disorders. You may be involved in other conditions as well. You will find more information on this topic here.

Essentially, if this is a problem, the foods we believe to be the healthiest – these leafy vegetables – are actually harming us. One key to understanding when this is at stake is a person who says, “I’m doing everything right, but I just feel terrible. What the hell is going on here? “

My analysis is simple: we should eat food based on the nutrient density of the food and, for certain people, vegetables should not be over-eaten.

8) If it’s natural sugar, it’s better for you

If you’ve read my column long enough, you know for sure that this statement is obviously untrue. Even organic, whole, raw sugar cane is still sugar. It will still do the same damage to your blood sugar regulatory systems. Ditto raw honey. Ditto molasses. Ditto maple syrup. Ditto date sugar. Ditto fructose. Ditto fruit syrups and fruit juices, also unsweetened. These natural sugars can on rare occasions be benign in very small amounts, but if taken regularly they will still fuel diabetes and metabolic syndrome. This does not apply to whole, unprocessed fruits, in small quantities as part of or after a meal so that the blood sugar does not rise so high. This is because fiber and nutrients throughout the fruit and protein and fat in the meal offset the metabolic damage from the sugar in the fruit.

Dr. Robert Lustig discusses this much better than I could ever do here.

Take away: Eat your fruit with or after your meal if you want fruit. Skip the sugar, no matter how pure it seems. Try monk fruit or stevia, or a mixture thereof, to contain your sweet tooth. These do not increase blood sugar at all.

7) Complex carbohydrates are better for you than simple carbohydrates

This myth was long maintained by the food industry so you are sure to have heard it. The logic goes like this: Complex carbohydrates / starches take longer to break down into sugar, so they don’t do as much damage because they don’t make blood sugar soar.

While this analysis is true, some other information is missing. It turns out that polysaccharides feed the “bad” bacteria in the gut and are very difficult to break down without a healthy gut microbiome. This leads to all sorts of health problems. And many, many people have unhealthy microbiomes, especially those with mental health problems of all kinds. For these people and those with autism spectrum disorders, these seemingly healthy starches can do a lot of damage and cause symptoms to worsen. The best breakdown of this problem can be found in the book Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride MD.

Essentially, these complex carbohydrates are not easily digested, and when intestinal permeability is an issue, as in the case of an altered gut microbiome, the improperly digested complex carbohydrate particles get through the gaps in the intestinal barrier and cause havoc in the bloodstream. This is certainly related to the self-stimulating behavior of ASD and carbohydrate cravings. Caltech studies now support the visionary work of Dr. Campbell-McBride. So if you are concerned with this topic, I recommend you read their books.

6) Eating eggs causes high cholesterol

Before we talk about your cholesterol, let’s talk about what else eggs contain. A medium-sized egg contains about 5.5 grams of protein and all 9 essential amino acids. They also contain choline – a very important B vitamin that up to 90% of the population is deficient in. Choline protects the brain and is important for brain function and health of young and old alike.

Eggs also contain selenium (a powerful antioxidant), lutein and zeaxanthin (carotenoids that are important for eye health), and natural vitamin D. And most of these nutrients are found in egg yolks.

I know we were taught to fear eggs because of the cholesterol in egg yolks, but cholesterol is tightly regulated by the body. The liver produces more when we are too little, and food intake has very little effect on it.

Then of course there is the idea that cholesterol is bad for us. This is a myth of epic proportions, but don’t take it off me. Read health writer Mark Sisson’s definitive guide to cholesterol for the complete picture. Mark is by far one of my favorite health and wellness writers.

The real takeaway here is that not all of the health information we receive is accurate. Tune in next week when I discuss the top 5 food myths and consider breakfast the most important meal of the day. Thanks Maya for writing! If readers have questions of their own, they can, as always, reach me at nonienutritionista@gmail.com and find me online at hopenotdope.ca.

Namasté!
Nonie nutritionist

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Diet and exercises for diabetics: Your ultimate guide

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Diet and exercise are essential parts of a healthy lifestyle, especially for people with diabetes. Eating healthy and exercising have numerous health benefits, such as controlling blood sugar levels and making sure it is on target. In order to keep blood sugar levels under control, one must consistently eat a balanced diet and a practice regularly.

“People with diabetes often find it difficult to exercise regularly and eat a diabetic-friendly diet. However, you can control blood sugar levels by making small changes in diet and exercising. With a healthy diet and regular exercise, people with diabetes can also see positive changes in their blood pressure and cholesterol levels, ”said Dr. Santosh B, MBBS, MD General Medicine, DNB Endocrinology, Bangalore Baptist Hospital, Bengaluru

What foods can people with diabetes eat?

A healthy diet consists of foods of all food groups in moderate amounts. People with diabetes can include the following food groups in their diet:

Some good sources of protein for diabetics to start out with are nuts, seeds, and beans. (Photo: Getty Images / Thinkstock)

Vegetables: broccoli, carrots, vegetables, peppers and tomatoes
Fruits: oranges, melons, berries, apples and papaya
Grains: Whole grain products like wheat, rice, oats, cornmeal, barley, and quinoa.
Protein: Chicken, fish, lean meat, nuts and peanuts, eggs, beans, dried beans like chickpeas and tofu.
Non-fat dairy products: oat milk, almond milk, yogurt, low-fat milk and cheese.

What foods and drinks should people with diabetes avoid?

“People with diabetes should limit their consumption of fried foods, foods high in trans fats or saturated fats, and salts like cucumber, papad, or excessive sugar like candy, baked goods, or ice cream. Besides these foods People with diabetes should avoid consuming beverages with high sugar content, ”added Dr. Santosh added.

Why is exercise necessary for people with diabetes?

Exercise plays a vital role in preventing and treating diabetes. Exercise also prevents depression. People with diabetes need to run for at least about 30 minutes each day and do moderate-intensity exercise regularly. Alternatively, people with diabetes can include some yoga exercises in their exercise regimen, he said when citing the study, “The Role of Exercise in Diabetes”.

How can people with diabetes be safely physically active?

While staying physically active is important for people with diabetes, here are some tips to make sure you stay safe while exercising:

* Keep yourself well hydrated
* Protect yourself from hypoglycemia as physical activity lowers blood sugar levels. Avoid long, intense workouts as this can lead to hypoglycemia.
* Wear comfortable, supportive shoes during exercise to avoid complications related to the diabetic foot.

“By eating a healthy diet and exercising regularly, people with diabetes can improve their insulin sensitivity and blood sugar levels, and reduce their dependence on medication or insulin injections. Regular moderate-intensity exercise and a healthy diet are recommended for people with diabetes, ”he concluded.

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