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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.



SLIDESHOW

Diet-damaging foods: smoothies, lattes, popcorn and more in pictures
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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

Whole Grain Pasta Nutrients

Controlling type 2 diabetes: With and without medication

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Many people may wonder how to control type 2 diabetes without medication. Eating a healthy diet and lifestyle could help people manage type 2 diabetes and other aspects of their health.

To help people keep blood sugar – blood sugar – within a healthy range, the American Heart Association (AHA) recommends:

  • Commitment to weight management
  • eat a nutritious diet
  • regular exercise
  • stop smoking
  • reduce stress

When diet and lifestyle changes are not helping to maintain healthy blood sugar levels, doctors may advise a person to take medication. However, if someone is diagnosed with diabetes as an older adult and their blood sugar is only slightly elevated, then medication may not be needed.

In this article, we examine how you can control type 2 diabetes without medication. We also look at the causes of type 2 diabetes and when people need medication to treat their condition.

A 2020 study reports that people with type 2 diabetes or risk factors for the disease could benefit from healthy lifestyles. Such measures can delay or prevent their development, treat them or possibly bring them into remission. This method of controlling blood sugar can be so effective that the study’s authors call it lifestyle medicine.

The following healthy lifestyle practices can help lower blood sugar levels:

1. Follow weight management

In people who are overweight or obese, significant weight loss can lower blood sugar from the diabetic to the nondiabetic range.

Two ways to manage weight are by eating a healthy, balanced diet and exercising regularly. The key to weight loss is to eat fewer calories than the body uses for activities and physiological processes.

2. Eat a healthy diet

A healthy diet consists of eating nutritious foods in appropriate portion sizes while avoiding or restricting non-nutritious foods.

Foods that people can eat can be:

  • Whole grain products like oatmeal, brown rice, and whole grain bread
  • fruits and vegetables
  • non-fried fish with a high content of omega-3 fatty acids such as salmon and lake trout
  • lean meats like roast beef and white chicken or turkey meat
  • non-tropical vegetable oils such as olive oil
  • unsalted nuts and seeds
  • Legumes like beans and peas
  • low fat dairy products

Foods and ingredients that people can restrict can include:

  • sugary foods and beverages such as candy, cakes, jelly, honey, sodas, sweet tea, fruit drinks and concentrated fruit juices
  • sweet food additives like high fructose corn syrup, dextrose, maltose, fructose and sucrose
  • processed and fatty meats such as bacon, hot dogs, and fatty cuts of beef and pork
  • salty dishes
  • partially hydrogenated and trans-fatty foods such as shortening, hard margarine, microwave popcorn, frozen pizza, desserts and coffee creamers
  • saturated fat, such as foods that contain palm oil or coconut oil

The American Diabetes Association (ADA) recommends a diet similar to the Mediterranean Diet, which focuses on:

  • fruit
  • vegetables
  • full grain
  • nuts
  • olive oil
  • oily fish

A 2020 review found that following this nutritional plan improves blood sugar control.

3. Exercise regularly

Exercise promotes blood sugar management and burns calories, which contributes to weight loss. Exercise also increases insulin sensitivity, which helps blood sugar move from the bloodstream into cells.

People should aim for 30 minutes of moderate physical activity per day for most days, for a total of at least 150 minutes per week. Experts rate a brisk walk as moderate exercise. Alternatively, 75 minutes of vigorous aerobic activity per week is also beneficial.

4. Quit smoking

Doctors advise people to quit smoking to help control blood sugar for several reasons. Smokers are 30-40% more likely to develop diabetes than non-smokers. Smoking also makes training difficult.

Smoking also temporarily increases blood sugar, which is an added challenge in maintaining nondiabetic blood sugar levels. This increases the likelihood that a person will develop complications from diabetes, such as: B. Kidney disease and nerve damage.

5. Manage stress

Research from 2019 suggests that while stress doesn’t cause type 2 diabetes, it can make it worse. Stress stimulates the release of hormones that disrupt the body’s blood sugar regulation. It also increases a person’s chances of engaging in practices that make blood sugar difficult to control, such as overeating and smoking.

One way to relieve stress is to take a break from electronics and spend time in nature.

According to a 2020 study, a person only needs medication if lifestyle habits don’t bring blood sugar levels into the non-diabetic range.

A doctor’s recommendation for medication for people with type 2 diabetes may depend in part on their age at which they are diagnosed. While many older adults with this condition have slightly higher blood sugar levels, it rarely causes problems.

On the other hand, doctors can prescribe medication to people who are diagnosed by the age of 40 or 50. Even slightly elevated blood sugar levels can eventually lead to health problems such as nerve or blood vessel damage. Such damage can lead to complications like kidney disease. The purpose of drugs is to delay or prevent the harmful effects of diabetes.

According to the ADA, type 2 diabetes is progressive, making treatment difficult over time. Improvements in medical care enable people with this condition to live longer lives. Despite the advances, type 2 diabetes can reduce life expectancy by up to 10 years.

The effects of lifestyle practices alone on type 2 diabetes have not been extensively researched, which limits statistics on the outcomes of such interventions. However, a 2018 clinical study looked at the results of a weight management program in 306 people with type 2 diabetes. After 12 months, the authors found that about half of those who participated in the program went into remission.

Researchers cannot quantify the exact improvement any healthy lifestyle practice can bring to the research at this point in time. However, the outlook for people with type 2 diabetes who lead healthy lifestyles is better than for those who do not.

Type 2 diabetes is a condition that is associated with high blood sugar or blood sugar.

The pancreas produces insulin, a hormone that enables cells to absorb glucose from the bloodstream for energy. In type 2 diabetes, the cells do not respond normally to insulin, which is known as insulin resistance. As a result, the pancreas produces more insulin to get glucose into the cells.

After a while, the pancreas cannot keep up and blood sugar increases, leading to prediabetes and diabetes.

Symptoms often develop over several years, including:

  • fatigue
  • increased thirst and urination
  • blurred vision
  • increased hunger
  • slow healing of wounds
  • Numbness or tingling in the hands or feet
  • Weight loss without trying
  • dry skin
  • more infections than usual

Experts advise people who want to learn how to control type 2 diabetes without medication to follow a healthy lifestyle.

Significant weight loss can help control blood sugar levels in some people. Two ways to lose weight are to eat a healthy, balanced diet and exercise regularly.

Good nutrition is vital for a person with type 2 diabetes. Some evidence suggests that a nutritious eating plan, such as the Mediterranean Diet, may help control blood sugar in ways other than weight loss.

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Drinking coffee before a workout: Benefits and risks

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Many people drink coffee before a workout because of its caffeine rush. While it can improve physical performance and brain function, drinking coffee before a workout is not for everyone.

The above information comes from the journal Nutrients in a 2018 review of studies on caffeine and exercise.

Caffeine affects people differently and can have negative side effects – such as anxiety, insomnia, and upset stomach.

People who are caffeine sensitive may prefer a decaffeinated snack or drink before a workout. Others may refrain from eating or drinking before exercising to avoid abdominal pain.

Read about the benefits of drinking coffee before training, caffeine-related side effects, and decaffeinated alternatives before training.

Most of the people who drink coffee before a workout consume it because of its caffeine, a natural stimulant. Numerous studies suggest that consuming caffeine before exercise:

  • increase a person’s physical performance
  • increase their cognitive function
  • may increase the amount of fat they burn

Improved physical performance

Researchers have studied how caffeine can improve a person’s physical performance while exercising. In particular, they observed how this affects muscle strength, endurance, and cardiovascular skills.

A 2018 systematic review of multiple studies found that even moderate pre-performance doses of caffeine can improve individual athletic performance.

Another systematic review examined the effects of caffeine depending on the duration of a training session or a sporting event. The researchers found that it can be especially useful for improving the performance of endurance athletes.

Some research suggests that caffeine can improve muscle performance, but it’s not clear why or how much. A 2017 study showed a small improvement in lower leg strength.

Additionally, a small study of Spanish jiu-jitsu athletes found that consuming 3 milligrams (mg) of caffeine per kilogram (kg) of body weight before exercise increased their vertical jump height with one and two legs.

A 2019 review found that many of these studies looked at young people, men, and athletes. The authors say more research is needed in women, older adults, and non-athletes.

Improved cognitive function

Many people drink coffee to feel more awake or more alert. However, an improvement in cognitive function can also mean an improvement in physical performance.

A 2018 review examined this by examining the impact of caffeine on physical and cognitive performance. It showed that caffeine can improve cognitive states associated with better athletic performance, such as:

  • alertness
  • concentration
  • Energy levels
  • fatigue

Potential increase in fat oxidation

Some research suggests that consuming caffeine before exercise may be linked to an increase in fat oxidation (or “fat burning”). However, this is still unclear.

While some people believe that the increased fat oxidation is responsible for the performance-enhancing effects of caffeine, the International Society of Sports Nutrition (ISSN) disagrees. The 2021 Caffeine and Exercise Performance Review suggests that while caffeine may increase fat oxidation, it is not necessarily linked to a person’s athletic performance.

In addition, it is said that the amount of caffeine consumed is important for fat oxidation effects. Lower doses may have less of an effect than higher doses.

The best time to have coffee before a workout depends on the person’s goals.

For example, if a person wants to increase physical performance, including muscle endurance and strength, the ISSN says that people should consume caffeine 60 minutes before exercise.

A study conducted on healthy men looked at how caffeine timing affected performance in different types of exercise. It was shown that consuming caffeine 1 hour before exercise improved explosive vertical jumps and isometric muscle contractions.

An isometric exercise is a static exercise that does not involve any joint movements. Examples of these exercises are planks, wall sits, and static squats.

However, consuming caffeine 30 minutes before exercise improved isokinetic performance. Isokinetic exercises are dynamic, and while the resistance can vary, the speed remains the same. Isokinetic exercises include push-ups and pull-ups.

According to the ISSN, the amount of caffeine that has consistently shown improved exercise performance is a dose of 3–6 mg per kg of body mass.

High doses (9 mg per kg) can cause side effects that are unnecessary for performance enhancement, such as upset stomach and insomnia. Research on smaller doses of caffeine is limited, but one study shows that they can improve alertness with fewer side effects than higher doses.

Many people enjoy coffee because of its taste. However, individuals looking for the performance benefits of caffeine can consume it in any form. Popular options are:

Note that some products, such as pre-workout drinks and candies, can contain large amounts of sugar in addition to caffeine.

Although caffeine can improve athletic performance, there are potential negative risks and side effects to be considered.

stomach problems

One of the most common problems is an upset stomach. Drinking coffee on an empty stomach or consuming food or drink too close to your workout can cause stomach pain.

To avoid this, a person can exercise on an empty stomach, wait longer between coffee and exercise, or drink less fluids.

You can also try drinking a smaller amount of stronger coffee. For example, an espresso is equivalent to 2 fluid ounces (oz). It has less fluid volume but more caffeine (about 130 mg) than regular brewed black coffee, which provides about 95 mg of caffeine per 8 fluid ounces.

Insomnia and anxiety

Some people are more sensitive to caffeine than others for a variety of reasons. Consuming large amounts of caffeine can cause negative side effects such as sleeping problems and anxiety.

Insomnia, in particular, can work against people hoping to use caffeine for improved athletic performance, since lack of sleep hinders muscle regeneration.

More serious, but less common, risks are also associated with caffeine.

Caffeine overdose

While it is unusual, it is possible for someone to experience caffeine poisoning or a caffeine overdose from consuming too much caffeine.

Overdosing on caffeine is very rare and is usually the result of accidentally consuming too much in the form of supplements or energy drinks. It is important for people to read the labels on products containing caffeine to make sure they are not overconsuming them.

Caffeine isn’t for everyone, but it’s not the only pre-workout option for people looking to tweak their workouts.

Some people who are sensitive to the effects of caffeine prefer pre-exercise snacks and drinks that can increase their energy levels, focus, and alertness.

An easy way to achieve this is to have a high-carb snack before you workout. Drinking a fruit juice or smoothie can provide the energy a person needs to exercise.

Learn more about which snacks to try before training.

Certain products contain potentially beneficial ingredients such as theacrine, beta-alanine, and arginine silicate. These ingredients increase blood flow and claim to create more noticeable muscle swelling after a workout.

Research on these ingredients and products suggests varying degrees of effectiveness.

For example, during a 2019 study of 12 resistance-trained men, researchers compared TeaCrine (the branded version of Theacrine) and 300 mg of caffeine. They found that the caffeine improved focus, energy, and motivation, while TeaCrine did not. However, it is important to note that these results were reported by the participants themselves.

After reviewing the literature on beta-alanine, the ISSN concluded that the supplement can combat fatigue and improve exercise performance.

People should always be careful when buying and consuming dietary supplements as these products are not as strictly regulated as pharmaceuticals. You should contact a doctor or pharmacist if you have any concerns.

Because caffeine can improve physical performance and cognitive function, it’s a popular pre-workout drink.

Although research has shown it can improve athletic performance, especially in endurance athletes, you should be aware of the risks of caffeine. For example, it can cause insomnia, nervousness, and abdominal pain.

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Healthy Munching Is Good For Mental Health

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What we eat affects us in all aspects of our life, and food is the direct source of all the nutrients our bodies need to function well. Healthy eating is crucial to avoid illness, disorder or disease. It also helps improve our health systems to optimize how they work. For example, there are certain foods that help the neurons in the brain work better, while some other foods help maintain good gut bacteria, others help our sensory organs function optimally … In view of this, if you want to increase your productivity at work, why not look at what you eat and how? DRE Reddy, CEO and Managing Partner at CRCL LLP, the India’s 3rd Largest Food Service Company Serving Top Companies In India Explains Why Eating Healthy Is Good For Mental Health While Working From Home.

Inclusion in our diet of foods that strengthen neurons is very beneficial, but also a challenge. It means a balanced diet full of vegetables and nutrients. Opt for food swaps, like swapping white rice, pasta, and bread for whole grain versions. This helps increase good fiber in your body, which aids digestion. This process can improve your well-being and mood.

Mental health

Image: Shutterstock

Good instinct

Research has shown that our gut can reflect our feelings; when we are stressed it can speed up or slow down. Healthy foods for our intestines include fruits, vegetables, beans, and probiotics. Eating healthy snacks / food encourages the growth of “good” bacteria, which in turn has a positive effect on productivity in the workplace and does not make you lazy or tired. Instead of a bag of chips, choose a side salad with nuts, seeds, and colorful vegetables for added flavor.

Triggering the neurons

Good nutrition affects our mental health significantly, it can help us think more clearly and feel more awake, while also improving our focus and attention span. On the contrary, inadequate nutrition can lead to tiredness and impaired decision-making, and slow reaction times. Nutritionists point out that diet is just as important to mental health as it is to physical health. Eating a healthy diet is protective, while eating an unhealthy diet is a risk factor for mental health problems like depression and anxiety in people of all ages. A body needs a wide variety of carbohydrates, proteins, and minerals to function effectively. Most of these nutrients improve mental performance.

Overall, most of the recent research suggests that food is important to mental health. A healthy or balanced snack should include fruits and vegetables, whole grains, low-fat dairy products, lean protein, or limited amounts of sodium, saturated fat, and added sugar. Your food choices can help improvise your mood and mental health, also known as the food-mood connection.

Also read: Good nutrition can contribute to better mental health. Learn how

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