Following a healthy eating plan is essential to managing diabetes. “Diabetes is a complex disease in which people experience high blood sugar levels either due to a lack of insulin produced by the pancreas or due to insulin resistance,” says Bernstein Pankonin, MS, RD, LMNT, registered dietitian and owner of food blog Stirlist. “Foods that contain added sugar and high amounts of carbohydrates can cause glucose levels to rise.”
Eating a diabetes-friendly diet that provides a healthy and balanced source of carbohydrates can help keep people with diabetes nourished and satisfied.
“Eating a diabetes-friendly diet can help lower blood sugar and reduce your risk of chronic complications associated with uncontrolled diabetes,” says Rahaf Al Bochi, RDN, LD, Spokesman for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition LLC. Here are 13 of the best foods that nutritionists say help with diabetes.
Food for diabetes
“Sweet potatoes not only contain vitamins and antioxidants, they also contain fiber,” says Pankonin. “Fiber can help prevent blood sugar spikes and also increase fullness, which is important if you have diabetes.”
“Beans of all kinds – black beans, kidney beans, cannellini, and garbanzo – are made up of both vegetable protein and fiber, which promote gradual increases in blood sugar compared to increases and better appetite control,” says Beth Stark, RDN, LDN, a Registered Nutritionist and Nutrition and Culinary Communication Consultant based in Pennsylvania. “They’re also high in a variety of vitamins and minerals, including iron, potassium, and magnesium. It’s also easy to incorporate more beans into meals! Add your favorite flavor to casseroles, salads, stir-fries, power bowls, and even breakfast! Remember to choose beans with no added salt and drain and rinse them before use to reduce sodium levels by up to 41%! “
Related: The 6 Best Free Apps to Use for Diabetes and Blood Sugar Management
“Green leafy vegetables like spinach and kale are low in carbohydrates and high in fiber, so they don’t affect blood sugar,” says Al Bochi. “They also provide lots of vitamins, minerals and antioxidants and help you stay full.”
“Brussels sprouts are low in carbohydrates, but they are a good source of fiber,” says Pankonin. “Brussels sprouts also contain other nutrients and antioxidants, such as alpha lipoic acid, that could help improve insulin resistance.”
“When it comes to controlling blood sugar, high-fiber fruits are the best choice,” says Stark. “All kinds of berries – raspberries, strawberries, blueberries, and blackberries – are packed with fiber as well as health-protecting vitamins, minerals, and antioxidants. Plus they are all in season now! Enjoy pure berries, as part of a fruit skewer with cheddar cheese cubes or on whole grain toast with nut butter. “
Extra virgin olive oil
“Extra virgin olive oil is rich in healthy monounsaturated fats and has been shown to lower blood sugar and cholesterol levels,” says Al Bochi. “It’s high in antioxidants, especially vitamin E, which helps reduce inflammation and lower the risk of heart disease.”
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Amniotic fluid or sparkling water
“Staying hydrated is very important for diabetics,” says Pankonin. “Beverages like infused water or sparkling water can provide moisture and be a source of antioxidants with no added sugar.”
“Diabetes increases the risk of dying from a heart attack or stroke. Heart-smart omega-3 fats from fish like trout, sardines and tuna play a role in lowering cholesterol and inflammation, resulting in an overall lower risk of life-threatening heart disease, “says Stark. “Make an effort to include at least 2 (4-ounce) servings per week in your diet to meet the recommendation. Not sure where to start? Just swap fresh, frozen or canned fish rich in omega-3s for your favorite dishes like tacos, pasta, stir-fries and even pizza! “
Al-Bochi adds, “Fish is also high in protein, which can help lower your blood sugar and keep you full.”
“Nuts like walnuts, pistachios and almonds contain healthy fats and proteins and have been shown to help lower blood sugar,” says Al Bochi. “They’re a great blood sugar-friendly snack.”
Stark adds, “Not only are nuts a plentiful source of the blood sugar that plant protein and fiber control, they also provide hearty unsaturated fats. Choose lightly salted or unsalted varieties and keep the serving to around 1/4 to 1/3 cup when snacking. Nuts are also a delicious topper for salads, cereal bowls, oatmeal and Greek yogurt. “
Related: How You Can Reverse Type 2 Diabetes
“Salmon is a fatty fish that contains omega-3 fatty acids,” says Pankonin. “Diabetics are at risk for other complications such as heart disease, so a diet high in heart-healthy fats is important for diabetics.”
“Blueberries are high-fiber fruits and rich in antioxidants,” says Al Bochi. “One cup of fresh blueberries contains 4 grams of fiber. They have been shown to help improve insulin sensitivity, which helps lower blood sugar. “
“Not only do peanuts contain protein and fiber that can contribute to fullness, but there is also evidence that peanuts can improve blood sugar levels in people with type 2 diabetes,” says Pankonin.
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“Chickpeas are rich in protein and fiber that help slow blood sugar spikes when consumed with a balanced meal,” says Al Bochi. “Half a cup of chickpeas contains 10 grams of protein and 5 grams of fiber. They can easily be added to salads, sandwiches, stews or enjoyed as a snack as roasted chickpeas. “
Next, here are the best and worst edible oils for heart health.
- Amber Pankonin, MS, RD, LMNT, registered nutritionist and owner of the Stirlist food blog
- Rahaf Al Bochi, RDN, LD, spokesman for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition LLC
- Beth Stark, RDN, LDN, a Registered Nutritionist and Nutrition and Culinary Communication Consultant based in Pennsylvania.
Project Zomboid: How to Lose Weight
Project Zomboid has a complex system of weight control and knows how to lose weight is important. Players cannot just consume any food in unlimited quantities and experience no consequences. If this causes your character to become overweight, you will experience a loss in stamina and speed, and your overall vulnerability to damage will increase.
this Instructions for the Zomboid project gives you all the important tips for losing weight. This must be done carefully as you cannot simply starve your character. If you lose too much weight, the consequences will be even worse than being overweight.
How to lose weight in Project Zomboid
Understand weight characteristics
All foods in Project Zomboid have a nutritional value determined by the calories consumed three types of nutrients:
This means that every food you find in the world has those specific properties as well as calories that can only be observed if you have them Nutritional property, available to all players who start the game with the Fitness Instructor profession by default.
Players must ensure that their Weight remains in the range between 70 and 95 kilos. Otherwise, you will be marked in-game with the following traits:
- overweight: over 105 kilos
- overweight: over 95 kilos
- underweight: under 70 kilos
- Very underweight: under 60 kilos
- Emaciated: under 50 kilos
Players need to ensure they eat a full range of foods to stay fit, or one of these traits is inevitable. If your weight falls below 35 kilos, you will automatically take damage.
Your default weight at the start of the game is 80 kilos if you don’t select any weight-related traits. From then on, it starts to fluctuate depending on food intake. That’s why it’s important to do it regularly Check your weight on the information board, which can be toggled with the “J” key.
Below is a list of the three main ways to lose weight in Project Zomboid, but if you want to focus on one simple thing then try to avoid high calorie foods. You are safe and don’t have to worry about being overweight.
performing physical exercises
If you happened to have gained weight and now you want to lose it, one of the best ways to do that is by doing physical exercises, including:
- Climb over fences
- Climbing through window
- Constantly sprinting
- avoid sleep
The latter can be used effectively in conjunction with the wakefulness trait, which allows you to sleep 30% less than usual. This property not only promotes weight loss but also increases your productivity.
Choosing the right foods
If you take your time and educate yourself about the nutritional properties of various foods in Project Zomboid, you will never have a problem with weight. But if you become overweight, that The following foods are considered the best for losing weight:
These special fruits and vegetables have almost no calories but are very nutritious. They can help you lose weight quickly and give you enough energy to keep going.
Almost all of them can be grown in large quantities with the help of the appropriate seeds. The only vegetables on the list you can’t grow are onions, and the only two fruits are berries and cherries. But you can always find them in the wilderness and in the woods.
However, fruits and vegetables alone will not provide you with sufficient nutrition as they are mostly made up of carbohydrates, while you also need proteins and lipids to function properly. Luckily there are some low-calorie foods high in protein and fat also like:
- bacon cubes
You absolutely need to combine these different types of foods in order for all of your properties to work properly, so keep that in mind.
Apart from that, losing weight can take a long time. For this reason, it is highly recommended to control your weight from the start by knowing the number of calories in the foods you choose.
The easiest way to count calories in relation to your weight gain is as follows:
- If you do general physical exercise and sleep no more than 8 hours a night, then you should Gain about 1 pound for every 500 calories and the same amount of proteins and lipids consumed in a day.
For example, if you ate a variety of foods, including carbohydrates, proteins and fats, which combined add up to about 3000 calories, you should gain about ten to six pounds a day.
You can easily fall back to your standard weight by simply consuming fruits and vegetables the next day or two. After that, you can eat more high-calorie foods again.
If you didn’t select the Nutritionist trait when you started the game, you’ll never know how many calories you’ve burned. So just use our cheat sheet below for a complete list of every food in Project Zomboid with their corresponding calorie count.
Project Zomboid Calorie Cheat Sheet
- Apple: 95
- Banana: 105
- Berry: 8-23
- Cherry: 5
- Grapes: 62
- lemon: 17
- orange: 65
- Peach: 58
- Pineapple: 452
- Strawberries: 4
- Watermelon: 1355
- Watermelon piece: 271
- Watermelon slice: 135.5
- Avocado: 227
- Peppers: 30
- Broccoli: 11
- Cabbage: 178
- Carrots: 25
- Carrots (canned): 10.5
- Chili (canned): 260
- Corn: 88
- Corn (canned): 315
- Eggplant: 114
- Leek: 54
- Lettuce: 54
- Mushroom: 36-38
- Onion: 28
- Peas: 119
- Peas (canned): 280
- cucumbers: 5
- Potato: 70
- Potatoes (canned): 175
- Radish: 1
- Tomato: 14
- Tomatoes (canned): 90
- Zucchini: 33
- Bolognese (Canned): 540
- Bread: 532
- Bread dough: 532
- Bread slices: 137
- Grain: 2306
- Can of oats: 1500
- Instant popcorn: 120
- Ramen Noodles: 52
- Noodles: 3360
- Rice: 2880
protein and lipid foods
- Bacon: 160
- Pieces of bacon: 10
- Bacon slices: 40
- Corned Beef (Canned): 720
- Dead Mouse: 30
- Dead Rabbit: 373
- Dead Rat: 50
- Dead Squirrel: 161
- Ham: 1560
- Ham slice: 260
- Meat Pie: 380
- Mutton Chop: 234
- Pork chop: 150
- Rabbit meat: 323
- Small Animal Meat: 161
- Steak: 220
- Chicken: 150
- Dead Bird: 161
- Small bird meat: 261
fish and seafood
- Small bait fish: 30
- bass: 184
- Catfish: 181
- Crap: 111
- Fish fillet: 205
- Frog Meat: 66
- Perch: 111
- Pike: 207
- Salmon: 270
- Sardines (canned): 150
- Sunfish: 11
- Trout: 219
- Tuna (canned): 270
nuts and seeds
- Peanuts: 161
- Sunflower seeds: 155
legumes and beans
- Beans (canned): 170
- Tofu: 30
- cricket: 20
- Grasshopper: 25
- Cockroach: 30
- Worm: 3
Dairy products (mainly lipids)
- Butter: 3200
- Cheese: 113
- Ice: 1680
- milk: 110
- Processed cheese: 170
- Yoghurt: 30
Confectionery (mainly carbohydrates and lipids)
- Piece of cake: 70
- Candy Pack: 500
- Chips: 720
- Chocolate: 850
- Biscuit (Chocolate): 160
- Corn dog: 180
- Cake: 305
- Fried chicken: 260
- Fries: 203
- Hot dog: 100
- Juice box: 60
- Lollipop: 40
- Mints: 60
- Modjeska: 60
- Pancakes: 210
- Pizza: 990
- Orange soda: 400
- Pie slice: 404
- Lemonade: 140
- Raspberry biscuits: 160
- Sandwich (peanut butter): 250
- Sandwich (cheese): 135
- Waffles: 80
- White wine: 481
- Red wine: 510
- Whisky: 1500
herbs, spices and sauces
- Grape leaves: 73
- Honey: 660
- Ketchup: 1480
- Mustard: 510
- Marinara: 350
- Mayonnaise: 3000
- Peanut Butter: 2660
- Rose hips: 81
- Violet: 27
- Soup (canned): 125
- Soup (pot): 125
- Dog food (canned): 498
- Soup (Mushroom) (Preserved): 160
- Oatmeal: 300
- Cereal bowl: 300
- TV Dinner: 670
- Cake batter: 800
- Cake batter: 800
Now you know for sure How to lose weight in Project Zomboid. If you are looking for more Project Zomboid tips and tricks article, then be sure to check out our dedicated hub page.
How to eat your way to a better night’s sleep in 2022
The Mediterranean diet
The health benefits have been extensively researched and a Mediterranean diet has been shown to help in all areas of health.
Essentially, it involves high consumption of fruit, vegetables, legumes and grains, moderate consumption of fish, low to moderate consumption of dairy products and low consumption of beef and poultry.
It also means a high ratio of monounsaturated fats to saturated fats; They are found in olive oil, avocados, nuts and seeds.
Tryptophan has a lot of competition to cross the blood-brain barrier, but including high-carb foods like pasta, potatoes, and rice in your diet can increase its absorption. These foods increase the hormone insulin, which aids in the absorption of tryptophan in several ways.
A combination of tryptophan-rich foods along with carbohydrates can make the perfect dinner. Examples of dinners include turkey stir fry with white rice, salmon with white pasta and pesto, and veggie chili with rice or quinoa.
Ironically, white carbs support tryptophan transfer better than whole grain carbs because they break down faster and release insulin faster.
This is a mineral needed to convert tryptophan into melatonin, the hormone that makes you sleepy, and research published in the journal European Neurology has found that poor sleep, particularly during the REM phase, may be linked to low calcium levels . Make sure you’re getting enough calcium in your diet with milk, yogurt, cheese, tofu, dark green leafy vegetables, beans and legumes, squash, and canned fish.
Magnesium activates the parasympathetic nervous system responsible for relaxation by binding to gamma-aminobutyric acid (GABA) receptors responsible for calming nerve activity. In this way, it can help prepare your body for sleep. Magnesium also regulates melatonin, which controls sleep-wake cycles in the body. Magnesium is found in dark green leafy vegetables, seeds, beans, lentils and legumes, oily fish, whole grains, nuts and avocados.
This vitamin is involved in the production of melatonin, the hormone that controls the sleep-wake cycle. Most of us get enough vitamin B6 as it is found in many foods, but it is also easily depleted through stress or excessive alcohol consumption. When planning your sleep diet, make sure you include plenty of foods rich in vitamin B6 to replenish levels, such as legumes and lentils, liver, oily fish, poultry, bananas, soy products, beef, lamb, and pork .
When to eat before bed
It all depends on the lifestyle; how much you eat with meals and what body weight you want to achieve. Eating high-protein, high-fiber foods that fill you up in the evening can be beneficial, as most people go to the kitchen for snacks in the evening. However, some like to eat lighter in the evenings as they prefer not to feel too full when they go to bed.
This article will be updated with the latest information.
Kate Middleton diet plan: How exercise helps with ‘slender physique’ – expert claims
After marrying Prince William in 2011, Kate Middleton has been in the public spotlight for over a decade. Ten years, a royal wedding and three royal babies later, the Duchess shares the same enviable physique. Personal trainer Michael Brigo revealed how.
Michael began: “The Duchess of Cambridge, Kate Middleton, has a lean and athletic physique that is most likely to be sculpted through resistance-based fitness training, which primarily focuses on strength training using bodyweight and weights.
“She is also an outdoor person and is known to enjoy running, skiing and tennis. It wouldn’t surprise me if she ran an average of 10km or more.”
Kate is rarely seen shying away from a workout or even a friendly athletic competition.
In fact, US Open champion Emma Raducanu described the Duchess’ forehand during a doubles match as “amazing”.
It seems the Queen will try any physical activity, whether it’s land sailing at St Andrews, archery lessons at The Way Youth Zone in Wolverhampton or Gaelic football with Irish children.
Also, let’s not forget how Duchess Catherine and Prince William met; The now legendary royal couple shared a love of sport at St Andrews University, where Kate was reportedly involved in rowing, swimming, hockey and tennis.
She also received a gold Duke of Edinburgh award in sixth form college, which is by no means a small achievement.
The challenge requires contestants to participate in “anything that requires a sustained level of energy and physical activity” for several months, suggesting the Duchess has always been athletic.
In a press release later shared by the Palace, Kate explained, “While getting my Gold Award was challenging at times, it’s one of my most memorable experiences from my childhood and I couldn’t recommend it more highly.”
One of Kate’s favorite exercises that anyone can try is the plank.
A royal insider reportedly explained: “There are three elements, the ground plank, the side plank and the prone skydiver, all positions that Kate can hold for 45 seconds or more and repeat each at least 10 times.”
As for her diet, Kate fans can rejoice, as Dr. Charlotte Norton, Medical Director of the Slimming Clinic, told Express.co.uk that the Duchess’ main secret is simply having a balanced diet.
She explained: “Kate Middleton is very relatable (even down to her diet) and I think that’s one of the reasons the nation loves her.
“She’s known to be an avid cook and doesn’t shy away from pizza, pasta and curries, which we’re probably all fond of.”
READ MORE: Princess Beatrice’s engagement ring is different from Kate & Meghan’s
Those who want the Duchess’ figure would do well to include “protein (meat, fish, dairy, legumes and nuts), carbohydrates (whole grains), lipids (healthy oils), vitamins, minerals and water” in their diet. according to dr Norton.
Her favorite raw food dishes include gazpacho, sushi, ceviche and goji berries.
And while she’s not a vegetarian, the Queen also likes to stick to plant-based foods when she can.
During her and William’s royal tour of India, chef Raghu Deora, who cooked for the couple during their stay at the Taj Mahal Palace, revealed they enjoyed vegetable kebabs and lentil curry. Hi! reported.
Raghu explained, “It’s all vegetarian because I’ve been told that’s what they prefer.”
READ MORE: James Martin on why you should never put eggs in the fridge
dr Norton concluded: “I truly believe Kate’s secret is consistency.
“There hasn’t been a moment in history where she’s had a dramatic change in her appearance, not even post pregnancy, and I think that’s because it’s compatible with diet and exercise.”
However, in preparation for special occasions, the Duchess is reportedly taking extra precautions and following the Dukan Diet, which author Pierre Dukan says is “the real reason the French stay thin.”
To keep her slim ahead of her wedding in 2011, Kate reportedly tried the high-protein, low-carb diet.
This consists of four phases, Attack, Cruise, Consolidation and Stabilization, but ultimately encourages dieters to “eat as much as they want” out of 100 high-protein and plant-based foods.
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