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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.

Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners

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Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

Nutrition plays an important part in optimum running performance. pexels

With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

1. Carbohydrates
Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

2. Protein
Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

3.Fat
Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

4. Vitamins and minerals
There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

5.Water
The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

Nutrition and running style

Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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Whole Grain Pasta Nutrients

Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!

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Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

Vegan Spring Pea and Arugula Pasta Salad

Source: Spring Pea and Arugula Pasta Salad

These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

Vegan Easy Vegetable Pasta Salad

Source: Easy Vegetable Pasta Salad

These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

Pasta Salads that Are a Twist on a Classic Dish:

Vegan Greek Pasta Salad with Tofu Feta

Source: Greek Pasta Salad with Tofu Feta

Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

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Whole Grain Pasta Nutrients

Food Therapist Debunks Myths About Veganism

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Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

Myths about veganism

Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

1. Milk has a lot of calcium

Credit: iStock

There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

2. Animal protein is more important than plant protein

7 myths about veganism
Credit: iStock

Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

3. Vegans have B12 deficiency

Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

7 myths about veganism
Credit: iStock

Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

4. Vegan lifestyle is very expensive

food item
Credit: iStock

The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

5. Pregnant women need milk and dairy

7 myths about veganism
Credit: iStock

“You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

6. Soy increases the chances of breast cancer

  7 myths about veganism
Credit: iStock

There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

7 myths about veganism
Credit: iStock

A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

7. Veganism is a cult

7 myths about veganism
Credit: iStock

Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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