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Whole Grain Benefits

6 Easy Ways to Follow the Mediterranean Diet to Improve Blood Sugar – CVBJ

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The Mediterranean diet encourages the consumption of plant-based foods such as fruits, vegetables, whole grains, legumes, fatty fish and dairy products.

Photo: Photo by Alesia Kozik from Pexels / Pexels

There is no doubt: the Mediterranean diet has become the most recommended lifestyle Gaining health and preventing long-term illnesses. Every day we have more studies and scientific references supporting its therapeutic benefits related to its benefits for improving cardiovascular, digestive, liver, brain, and immune health. It has also been positioned as the best long-term nutritional regimen for weight loss and diabetes control. In fact, the Mediterranean diet is key to balance blood sugar and prevent complications from diabetes.

In addition, the Mediterranean diet is much more than a dietary guideline, it is a lifestyle that includes traditions, festivals, cooking techniques, local ingredients and an immense passion for the enjoyment of life; from a healthy perspective and promotes well-being. It is not for nothing that the Mediterranean diet has been considered the most recommended method to gain health, prevent disease and increase life expectancy. It is a delicious, colorful, and very nutritious way to eat that we have set ourselves the basis of put together the 6 basic principles of the Mediterranean for better blood sugar levels and better overall health.

1. Eat fruits and vegetables

The Mediterranean diet encourages the consumption of 6 to 10 servings of fruits and vegetables per day. So that they should make up the majority of every meal, it is also a form of nutrition that motivates us to enjoy a colorful variety and also encourages the consumption of seasonal alternatives. Between his most popular item These include tomatoes, spinach, lettuce, potatoes, cucumber, broccoli, cauliflower, kale, and carrots. Stabilizing your blood sugar while following these guidelines is easy, especially if you eat non-starchy vegetables more often and occasionally enjoy starchy vegetables like potatoes, corn, and peas. Fruit and vegetables are delicious on their own, but have the huge advantage that they can be combined with all sorts of ingredients. For people with diabetes, the best recommendation is to consume them with healthy fats, whole grains, and lean proteins. This increases the nutritional value and satiety.

fruits and vegetablesFruits and vegetables. / Photo: Pixabay

2. Rely on the consumption of proteins of plant origin

The Mediterranean diet emphasizes the use of legumes and soy products to add protein and fiber to dishes in a vegetarian way. Especially when you consider that Animal products are not the focus of Mediterranean foods, Vegetable proteins are staple foods and are often consumed more than animal proteins. Alternatives like chickpeas, black beans, and lentils are present in many dishes. The way of the keep the blood sugar level stable, is to keep basic serving sizes between ½-1 cup for beans and legumes. It’s also advisable to mix them with vegetables or whole grains to add even more fiber, this is key to slowing down the digestive process. Slower digestion = optimal glycemic (blood sugar) control.

black beansblack beansBlack beans / Photo: Shutterstock

3. Eat whole grains that are high in fiber.

Whole grains are also a staple food and should be consumed daily. The only rule is Enjoy minimally processed grains, such as oats, barley, farro, brown rice, and whole grain bread and pasta. The reason is simple: These types of grain retain their valuable vitamins, minerals and dietary fiber, which are often lost during processing (that is, during processing into products such as white bread and pasta). This type of food is important as well Fiber helps slow digestionIn addition, whole grains in combination with healthy fats and proteins ensure even more filling and balanced meals. Since it is a source of carbohydrates, it is recommended that you limit yourself to 1/2 to 1 cup per day.

Oats and fruitsOats and fruitsAvena./ Photo: Shutterstock

4. The power of healthy fats

The Mediterranean diet is certainly not a low fat diet, but it is very strong on the types of recommended fats and they are those of the unsaturated type. These fats are considered to be the healthiest for the body and are found in foods like olive oil, avocado oil, nuts, seeds, and oily fish like salmon. In addition, it is recommended Avoid consuming animal products that are high in saturated fat, such as butter, red, and processed meat. For the suggested servings, bet on consuming one serving: 1 tablespoon of oil, 1/4 cup of walnuts, 1/3 of avocado, and about 4 ounces of salmon.

olive oilolive oilOlive oil. / Photo: Shutterstock

5. Do not put dairy products aside

Dairy products are an important part of the Mediterranean diet. The secret? They should always be consumed in moderation, the basics of the Mediterranean diet suggest one to three servings a day. Preferred sources are unprocessed cheeses like feta, brie, parmesan, and ricotta, and Greek yogurt is a wonderful ally as it supports gut health. It’s worth noting that it is not common on this diet to consume processed dairy products like American cheese, yogurt with added sugar, and ice cream. It is better to enjoy them only occasionally. In addition, the consumption of the milk sources mentioned above is recommended, combined with fruits and vegetables to slow digestion. For example: Eating ½ apple with 1 ounce of Parmesan cheese is a great snack and a wonderful way to slow digestion, stay full, and regulate blood sugar.

Natural yoghurtNatural yoghurtYogurt. / Photo: Shutterstock

6. Eat just a little meat

Fish is that Main source of protein in the Mediterranean diet, always over other alternatives like pork, chicken, and red meat. Fat fish fall through theirs high content of omega-3 fatty acids like salmon, tuna, mackerel and herring. The truth is that it makes perfect sense that fish is a staple of this program, the Mediterranean diet originated in the region of the Mediterranean where the fish options are plentiful, extremely diverse and accessible. Studies have shown that Omega-3 fatty acids help improve cholesterol levels and reduce inflammation. In addition, these types of fish are rich in protein, which contributes to the satiety factor of Mediterranean dishes, and they are low in calories. Best of all, it is perfect for enjoying meats like chicken, pork, and red meat on special occasions. Rely on the consumption of for good diabetes control vegetable proteins and fish and shellfish more often.

Grilled chicken breastGrilled chicken breastChicken Salad / Photo: Shutterstock

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Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

SPORTS WRITER RESPONSES TO TOM BRADY’S DIET REGIME

Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

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Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

THE AGE-DESPITE LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS

Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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