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Whole Grain Pasta Nutrients

Relationship, benefits, risks, and more

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Eating carbohydrates can increase a person’s blood sugar. This is important information for people with diabetes or for those trying to reduce their risk of developing the condition.

However, adequate intake of carbohydrates or carbohydrates is still an important part of a nutritional plan for people with diabetes.

A person living with diabetes should understand the relationship between the condition and the carbohydrates so that they can make the best food choices for themselves.

Not all carbohydrates are created equal – some foods high in carbohydrates also contain other important nutrients that, in the right amounts, can benefit a person with diabetes.

This article explores the relationship between carbohydrates and diabetes, and the benefits and risks of carbohydrates in a nutrition plan.

If a person with diabetes has high blood sugar levels, it can lead to serious complications. Consumption of carbohydrates can contribute to high blood sugar.

Insulin explained

Insulin is a naturally occurring hormone that breaks down sugar in the blood for use as energy. Failure to receive insulin or even amounts of insulin in the body can lead to elevated blood sugar levels which can be harmful to the person.

Type 1 diabetes means that a person’s body does not produce enough insulin or does not produce enough insulin.

According to Johns Hopkins University, type 1 diabetes typically starts at a young age and occurs because the immune system attacks the pancreas, which prevents the body from making insulin.

In type 2 diabetes, a person’s body is insensitive to insulin. Type 2 diabetes usually occurs later in life, often in obese adults.

Blood sugar explained

People living with either type 1 or type 2 diabetes need to monitor their blood sugar (sugar) levels.

Eating and fasting directly affect a person’s blood sugar levels.

However, not all foods affect blood sugar levels in the same way.

Carbohydrates Explained

The body breaks digestible carbohydrates into sugar. This then enters a person’s bloodstream.

Simple carbohydrates

Simple carbohydrates can cause blood sugar levels to rise very quickly. Simple carbohydrates include fructose and glucose and can contain some vitamins and minerals.

Foods that contain fructose may contain fruit juice concentrate that contains simple carbohydrates.

Simple carbohydrate foods that contain glucose can include table sugar or sweets.

Complex carbohydrates

Complex carbohydrates, on the other hand, will slowly increase blood sugar levels. These foods can contain other vitamins, minerals, and fiber.

However, complex carbohydrates can include starchy foods like white bread or white potatoes, which have fewer other beneficial ingredients.

Learn more about simple vs. complex carbohydrates here.

What does this mean for a person with diabetes?

According to UW Health, the total amount of carbohydrates a person eats affects their blood sugar and helps them understand how much insulin to get.

Find out here how a person with high blood sugar might feel.

According to the Centers for Disease Control and Prevention (CDC), a person with diabetes should aim to get around 50% of their calories from carbohydrates.

So if a person consumes 1,800 calories a day to maintain a healthy weight, 800–900 of those calories could come from carbohydrates. The CDC states that this equates to around 200 to 225 grams per day.

However, they indicate that the number of carbohydrates a person will need will be different.

The American Diabetes Association (ADA) divides carbohydrates into three categories, including:

The ADA states that a person’s greatest source of carbohydrates should be non-starchy whole vegetables.

Next, people should be eating some minimally processed carbohydrates. These can include:

  • fruit
  • Grains
  • Beans
  • starchy vegetables

Finally, the ADA recommends avoiding foods with refined sugars as much as possible. These foods include candy, soda, and juices.

A person with diabetes needs to keep an eye on their carbohydrate intake as part of their blood sugar monitoring.

However, you can aim to include carbohydrates in your diet that contain other beneficial nutrients.

Different types of carbohydrates can provide different benefits.

Fiber

Fiber can offer several benefits, including:

  • Increase in insulin sensitivity
  • Lowering blood pressure and cholesterol
  • Support in losing weight

The CDC adds that fiber doesn’t raise blood sugar levels.

Strength

Starch is found in various vegetables, whole grain products and fruits.

According to the ADA, the slow rate at which starch releases glucose into the blood can help prevent blood sugar spikes.

sugar

In general, a person should avoid added sugars and refined sugars.

However, if a person’s blood sugar levels drop too low, the ADA recommends using a food or drink with 15 grams of carbohydrates. They suggest that a person should wait 15 minutes and then check their blood sugar levels. If your blood sugar is still below 70 milligrams per deciliter, you can take another serving.

There are several foods that provide fiber or starch. The ADA recommends getting most carbohydrates from non-starchy vegetables, including:

The ADA also recommends including some of the following foods in a daily menu:

The CDC recommends that a person consume no more than 50% of their calories from carbohydrates each day.

Cause diabetes

A 2018 study shows that consuming too many carbohydrates every day can increase the risk of diabetes, other metabolic disorders, or cardiovascular diseases.

Hyperglycemia

Consumption of simple carbohydrates can lead to a rapid rise in blood sugar levels in diabetics.

According to the ADA, hyperglycemia can occur if people eat more than planned or exercise less than planned.

If left untreated, hyperglycemia or high blood sugar can cause a serious condition called ketoacidosis.

There are some foods that a person with diabetes or someone who wants to reduce their risk of diabetes should avoid as much as possible.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends limiting or avoiding the following foods:

  • fried food
  • Foods high in saturated and trans fats
  • Lemonade, juices, and other beverages with a high sugar content
  • Sweets including:
    • Sweets
    • Ice cream
    • Bakery products

A person should work with their health care provider to determine the best nutrition plan for them.

A person should also speak to their doctor before making any radical dietary changes, as this can affect how much insulin or medication they need to control their blood sugar levels.

General nutrition tips

There are a few different diet options that can work well for a person with diabetes.

The CDC recommends that any diet plan for a person with diabetes:

  • Focus on whole foods
  • Avoid or limit sugar
  • mostly contain non-starchy vegetables

Plate method and counting carbohydrates

The CDC suggests that a person use either the plate method or carbohydrate counting diet plans.

The plate method visually divides the plate into servings to help determine how many carbohydrates, protein, and non-starchy vegetables a person should be eating during a meal.

Carbohydrate counting involves adding up how many carbohydrates a person consumes during a meal and a day to limit total carbohydrates.

Learn more about carbohydrate counting for diabetes here.

Low carb diets

Low-carb diets, like the keto diet, are often a popular choice for people with diabetes.

However, research in 2015 found that while low-carb diets are generally safe and effective in the short term, they have no long-term benefits over high-carb diets in terms of:

  • Weight loss
  • Blood sugar control
  • Fat concentrations
  • Blood pressure

As a result, researchers did not recommend using a low-carbohydrate diet as the standard diet recommendation for people with diabetes.

Learn more about the keto diet and type 2 diabetes here.

A person with diabetes should focus on consuming non-starchy vegetables, whole grains, and starches in fruits and vegetables.

People should avoid or limit the amount of processed foods and refined sugars they consume to avoid problems from high sugar levels.

There are several possible eating plans a person can follow including the plate method, carbohydrate counting, or even a low-carb diet.

A person should always speak to their doctor before making any drastic changes to their diet.

Whole Grain Pasta Nutrients

These Are the 3 Healthiest Types of Rice You Can Eat

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Whether you’re serving arroz con pollo, a tasty stir-fry, or a mushroom risotto, rice is a staple in most diets and kitchens. “In addition to being affordable and accessible, rice is relatively easy to prepare,” says Claire Carlton MS, RD, LD / N, a North Carolina-based nutritionist and digestive health expert. “Rice is also a high-fiber source of nutrients and naturally gluten-free.”



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Of course, there are tons of healthy grains to choose from, but rice is among the most easily available, especially white and brown rice. Plus, rice comes in a variety of colors, textures, and sizes, each with their own unique tastes and health benefits. We asked experts to point out which grains of rice have the healthiest benefits and to name the good, bad, and ugly in the brown rice and white rice diet.

Video: The 3 Healthiest Rice You Can Eat (Really Easy)

These are the 3 healthiest types of rice you can eat

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Black rice

Though sometimes harder to find, black rice is the number one nutritional rock star when it comes to rice varieties. It’s high in fiber and nutrients that help lower cholesterol, promote healthy digestion, and fight off chronic diseases. “Black rice has been shown to have the highest antioxidant content of all rice varieties, largely due to the content of anthocyanins – a powerful anti-inflammatory agent that gives the grains their dark purple hue – as well as flavonoids and carotenoids.” explains Megan Roosevelt, RDN, a registered LA-based nutritionist and founder of HealthyGroceryGirl.com. Your black rice bowl can also give you a hearty protein boost, serving nearly 10 grams in a boiled cup.

RELATED: 6 Great Sources of Plant-Based Protein for an Extra Boost of Fuel

Wild rice

Another healthy rice winner is this chewy long grain version that is native to North America. As with black rice, the high fiber content of these brown and black grains aids digestion and lowers cholesterol levels. Wild rice is also packed with disease-fighting antioxidants and vitamin C, says Roosevelt.

Brown rice

With its nutty, dense texture, brown rice is one of the better starch options available to you, high in B vitamins, zinc, and magnesium. “It’s also a whole grain and high in fiber that helps stabilize blood sugar and promote satiety,” said Vikki Petersen, DC, CCN, CFMP, a California-based functional medicine doctor and clinical nutritionist. “Brown rice also gets your digestive tract moving as it feeds healthy bacteria into your intestines.”

TIED TOGETHER: How to cook perfectly fluffy rice every time

The word on the diet of white rice

While it may be tastier to some, white rice isn’t nearly as good to you as the more colorful varieties. “It was processed to remove the shell, bran, and germs where most of the food is,” says Roosevelt. “It gives it a softer texture than wild or brown rice, but it is less nutritious, lacks fiber, and has a higher glycemic index.” That being said, many brands of white rice are artificially fortified with folic acid, calcium, and iron, which amplifies their benefits somewhat. Also, the lower fiber may be preferable to those dealing with digestive issues.

Do I have to worry that rice is high in arsenic?

As you may have heard, rice is high in arsenic, a known carcinogen that contributes to higher levels of cancer, diabetes, heart, and autoimmune diseases. “Adults are advised to eat no more than two servings a week, including rice syrup and rice flour, which may appear on the labels of some prepackaged foods,” warns Petersen. “Short grain rice contains less arsenic than long grain rice. A study by Consumer Reports also found that brown basmati rice from California, India and Pakistan is one of the safest sources of rice.”

Here’s the good news: you can reduce the carcinogen levels in your rice with the right cooking techniques. Petersen recommends rinsing the rice about five times in a sieve first. Then cook the rice like pasta, using a water to rice ratio of 10 to 1 instead of the typical 2 to 1 ratio. Once the rice is cooked through, drain and rinse again. To counter any side effects, she also recommends serving your rice with foods high in antioxidants, such as dark leafy vegetables, sweet potatoes, cruciferous vegetables, and turmeric. Once cleaned, your brightly colored rice grains can be a tasty, nutritious addition to your weekly diet.



a close up of food on a table: all the healthy benefits of consuming these tasty little grains.


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All the healthy benefits of consuming these tasty little grains.

TIED TOGETHER: 17 Simply Delicious Rice Recipes You’ll Want To Make Tonight

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Whole Grain Pasta Nutrients

An Organic Start

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Brewhouse – for the love of healthy teas

“India has the largest tea drinking population in the world, but one of the lowest bottled tea penetrations in the world. While China, Japan and most of Europe are now spending more on cold tea, tea still means hot for 99.5% of Indians. We want to change that, ”says Siddharth Jain, founder and CEO of Brewhouse, a certified organic manufacturer of iced teas and cool boxes.

A passionate tea lover, Jain was part of the banking world in Singapore until around 2012. But a start-up dream and the introduction of real iced tea on the market led him to found Brewhouse. After a few initial home experiments, he started Brewhouse in 2017 after being funded by Food Empire, a global FMCG group listed on the Singapore Stock Exchange, and fully organic in October 2019.

The company sources its ingredients from small organic tea farms in the Nilgiris. “Every batch of tea we buy is tasted in the laboratory because of its biological nature, the absence of pesticides, and so on. Tea is perhaps the only food consumed without washing; What we drink is usually the first wash of the product. It is all the more important that the tea has no chemical residues on the surface, ”says Jain.

Having sold more than 50 lakh bottles of tea and coolers to date, Brewhouse is sure to be brewed properly. It started as an offline retail brand with institutional space and then expanded to retail stores across the country. But when the pandemic broke out, the company switched to selling online through its website and other e-commerce platforms – and now contributes about a third of its sales.

Following the recent introduction of a line of coolers, Brewhouse will launch Lazybones – a line of refreshing beverages that increase energy, calm and focus.

Cheers for a healthy drink.

Pascati Chocolate – Certified Artisan, Certified Organic

“We are the only certified organic chocolate brand in India,” says Devansh Ashar, a passionate chocolate lover and founder of Pascati Chocolate, proudly.

But what made him enter such a niche segment in India is a story of its own. A few years ago while nibbling on a Swiss chocolate; Ashar noticed the distinct difference in taste. Not only did the chocolate melt quickly in your mouth, it tasted even better. Soon Ashar enrolled in a three-month online chocolate course at Ecole Chocolat. When he realized that the secret of the outstanding chocolate quality lies in naturally produced cocoa beans, he decided to take the entrepreneurial leap.

After some experimentation and encouragement from family and friends, Ashar founded Pascati Chocolates in 2015. The start-up follows a bean-to-bar model, which means it controls every aspect of chocolate production. She checks everything carefully – from purchasing the cocoa beans to the finished bar. “There is an element of art that is involved alongside science. The cocoa is roasted, cracked, sieved and refined with sugar and cocoa butter (which we press ourselves). The chocolate is then tempered, packaged and shipped across the country, ”explains Ashar.

Pascati has been working with an agricultural cooperative FTAK (FairTrade Alliance Kerala) since 2018 and has influenced more than 2,000 farmers. It initially worked closely with the cocoa bean growers and guided them to get the fermentation and drying process right.

What is the real difference between a normal chocolate brand and Pascati? “A ‘normal’ chocolate is made from cocoa that has not been fermented and left to dry in the sun. These are poor quality beans and must undergo an alkalinization process. This makes the end product inorganic and deprives the beans of their flavor profile, which gives them a very soft and even, cocoa-like aroma, ”explains Ashar.

With his new factory in Maharashtra producing more than 1 lakh bars per month, Pascati Chocolates is poised for a sweeter future. The fully family-funded brand has ties to several luxury hotels in addition to selling through its website and other e-commerce platforms. It offers more than 14 types of chocolate – the most popular are the Raspberry & Hibiscus bar and the 77% Malabar Hills Single Origin bar.

Of course yours – the ‘no-junk’ noodles

“My children, like most of their kind, love pasta. But most of what is available in the market is junk. It’s time we had healthier alternatives, ”says Vinod C, Founder and CEO of Naturally Yours, maker of 100% organic pasta and noodles.

Founded in 2020 by Vinod, a veteran marketer and Priya Prakash, a nutritionist and biotechnologist, Naturally Yours prides itself on its healthy nutrients. “Our promise is not refined flour, only whole grain products and that is also our USP,” says Vinod.

The company is 100% bootstrapped and fully family-funded. The raw material is obtained from groups of farmers from all over India and sent to the production unit. They are then used to make the final product in small batches to ensure freshness and nutritional value. Naturally Yours currently offers five types of whole wheat pasta – multi-millet, red rice, soy, buckwheat and quinoa – and four types of gluten-free pasta – multigrain, quinoa, chickpea and red lentils.

“We have grown tenfold and are profitable. From now on we are not looking at funds anymore as we are pushing the profits back into the company, ”says Vinod. But he is expressing his plan to go international in a few years once the company hits steady demand in India.

Of course, Yours advertises through social media links and also invites nutritionists to blog for its website. “The idea is to make people aware of the real benefits of organic and healthy food,” adds Vinod. The company also had a partnership with the Bombay International School to provide meals to the students. a model they want to return to once the pandemic has subsided.

This story was written by Pallavi Chakravorty. She is the Associate Editor of Outlook Business.

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Whole Grain Pasta Nutrients

What Are the Healthiest Carbs to Eat? Eating Healthy Carbs

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Carbohydrates are an important nutrient that provides the body with energy. Healthy carbohydrates include those high in fiber, such as quinoa, brown rice, and legumes.

Carbohydrates are a nutrient that provides energy and other nutritional benefits. Carbohydrates are found in all types of fruit and vegetables, bread, cereals as well as sugar and foods containing sugar. It is important to choose foods high in carbohydrates that are healthy and high in fiber.

If the body goes without carbohydrates for too long, it causes many metabolic imbalances that can lead to intense cravings, fatigue, anxiety, and other symptoms. However, that doesn’t mean that a person should eat lots of bread and processed carbohydrates. Eating healthy means adding more fruits and vegetables to your diet to significantly improve your mind and body.

Foods that are high in healthy carbohydrates include:

  • vegetables
    • Carbohydrates are found in a wide variety of vegetables, from Brussels sprouts to beets.
    • Eating a variety of vegetables has a positive effect on overall health by providing several naturally occurring plant compounds called phytonutrients. These are good sources of many vitamins and minerals, and help prevent heart disease, cancer, and other diseases.
  • Whole fruits
    • Fruit fibers slow the release of simple sugars, making them a healthy option for those with a sweet tooth.
    • Some people fear that the naturally occurring simple sugars in fruits will lead to weight gain. However, a study that followed men and women in the United States for 24 years found that the more fruits (and vegetables) people ate, the less weight they gained over time.
    • But moderation is also called for when it comes to fruits.
  • pulse
    • Bean, pea, and lentil seeds contain a unique combination of starch, fiber, and protein that help satisfy the appetite and keep the appetite in check after a meal.
    • People who ate legumes regularly were at a lower risk of developing cardiovascular disease, possibly due to their beneficial effects on blood pressure, cholesterol, blood sugar, and other factors.
  • full grain
    • Whole grains are rich in magnesium, antioxidants, and vitamin E, and provide complex carbohydrates and fiber.
    • Studies have shown that a diet high in whole grains can lower your risk of type II diabetes and heart disease.
  • Tubers
    • Depending on the species, a tuber can be a good source of potassium, vitamins C and B6, and other nutrients.

More examples of healthy carbohydrates

  • Whole grain, wild and brown rice in their natural state contain the minerals and fiber that are necessary for healthy digestion.
  • Whole grain products, including bread, pasta, and flour, are high in fiber and minerals.
  • Fermentable grains like oats, oatmeal, barley, and quinoa are high in potassium, magnesium, and selenium.
  • Vegetables like beans and peas are high in fiber, folic acid, and iron.
  • Micronutrient-rich vegetables include carrots, sweet potatoes, butternut squash, and pumpkin. Leafy vegetables are also a good source of micronutrients.
  • Almonds, walnuts, cashews, flax seeds, hemp and pumpkin seeds contain healthy carbohydrates and omega-3 fatty acids.

What are the different types of carbohydrates?

As one of the three macronutrients (the other two are proteins and fats) in the diet, carbohydrates are an important source of energy.

Three forms of carbohydrates

  1. Monosaccharides are the most basic type of carbohydrates and include glucose and fructose.
  2. Disaccharides arise when two monosaccharide molecules combine. These include lactose and sucrose.
  3. Polysaccharide Chains are made up of more than two monosaccharide molecules linked together, like fiber and starch.

Carbohydrates can be further divided into

  • Simple carbohydrates are made up of monosaccharides and disaccharides, also called sugars. They are a popular choice because they are an instant source of energy.
  • Complex carbohydrates include polysaccharides like fiber and starch (or “good” carbohydrates). Dietary fiber does not provide energy directly, but rather nourishes the beneficial bacteria in the digestive system. These bacteria aid digestion and help maintain intestinal health.

What Are The Benefits And Risks Of A Low Carb Diet?

Low-carbohydrate diets vary in intensity and affect people differently. Before embarking on a low-carb diet (or making a radical diet change), it is best to consult a doctor to learn more about healthy eating.

Possible side effects of a low-carb diet

Potential Benefits of a Low Carbohydrate Diet

The amount of carbohydrates a person should consume varies based on age, gender, general health, and level of activity, and is therefore unique to everyone. In general, try filling half the plate with fruits and vegetables and the other half with whole grains and proteins. When a person follows this, carbohydrates from fruits, vegetables, grains, legumes, and dairy products make up about half of their total calories for the day.



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Medically checked on 09/09/2021

References

Harvard TH Chan. Carbohydrates. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

WebMD. Slideshow: They’re a Guide to Healthy Carbohydrates. https://www.webmd.com/diet/ss/slideshow-your-guide-to-eating-healthy-carbs

Medical Committee. The carbohydrate advantage. https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage

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