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Whole Grain Pasta Nutrients

10 tips to lower blood sugar the natural way – Mount Vernon Democrat



This is the Holy Grail for people with diabetes or pre-diabetes: Check your blood sugar and see the numbers match reality. Can lifestyle changes help? yes If you are diabetic or pre-diabetic, lowering blood sugar isn’t just a short-term goal. It helps prevent or delay the complications of diabetes, including heart, kidney, eye and nerve diseases. It can even completely change the course of the disease.

This is 10 reliable ways to lower blood sugar naturally, without a prescription.

1. Watch your carbohydrate intake

Caring for carbohydrates is important for people with type 2 diabetes. Carbohydrates are the cause of potential fluctuations in your blood sugar. How much carbohydrate per meal is ideal? It is suitable for each individual. Physical exercise, weight and age can affect how long sugars are retained in the body. The typical starting point for people with diabetes is to limit carbohydrate intake to 200 to 245 grams (g) per day, which is about half of your daily calories from carbohydrates.

From there, do adjustments based on your blood sugar readings or as recommended by a dietitian. Remember that carbs aren’t just found in the usual foods, like bread, potatoes, and pasta. They are also present in fruits, vegetables, sweets and dairy products.

2. Avoid eating large meals

One way to keep carbs in check is to eat in moderation. Try to spread the food out throughout the day. Don’t eat small meals to save for a big dinner. Feeding your body throughout the day helps regulate your blood sugar levels and avoid the highs and lows. Keep an eye on carbs, even when snacking. Typically, less than 15 g carbs per snack is a good standard approach. That’s about what you find in a cup of fruit.

3. Load up on fiber

Fiber is another nutrient you need to watch to manage your blood sugar, but in this case, the more the better! They can help stabilize your blood sugar levels. It also plays a role in weight management and may reduce your risk of cardiovascular disease. Fiber also plays a preventive role. Studies have shown that high fiber diets can reduce the incidence of type 2 diabetes by 15 to 15% compared to poor diets in fibers. You’ll find fiber in plant foods such as raspberries, peas, and whole grains.

Beans are another good source of fiber. According to a study published in the Archives of Internal Medicine, people with type 2 diabetes who ate at least one cup of legumes (beans, chickpeas, and lentils) daily for three months had lower blood sugar levels. Beans are also an excellent source of folate, which is linked to a lower risk of cardiovascular disease, a common complication of diabetes. Men should aim for 25 to 38 g of fiber per day, and women 21 to 25 g per day.

4. Increase the quality of your sleep

Insufficient or limited sleep affects body chemistry, and longer sleep helps control blood sugar. Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a small study published in Diabetologia in February 245. Healthy volunteers who slept only four hours for three nights in a row had higher levels of fatty acids in their blood, which reduced by approximately 25% the ability of insulin to regulate blood sugar, the researchers found. Lack of sleep is also linked to other health problems, including obesity, heart disease and stroke.

5. Lose some weight

According to the National Institute of Diabetes and Digestive and Kidney Diseases, carrying extra pounds is a leading cause of resistance to insulin, which prevents the hypoglycemic hormone from working properly. Your weight loss goals don’t have to be huge either. A study published in the American Journal of Preventative Medicine showed that a modest weight loss of 5 to 10% of body weight resulted in improved insulin sensitivity and glucose tolerance. Small steps in the right direction can yield big results in improvement or prevention.

6. Drink more water

Staying hydrated is an easy way to keep your blood sugar under control. One study found that the more water study participants drank, the less likely they were to develop high blood sugar. Specifically, the study found that people who drank less than half a liter of water a day had an increased risk of developing blood sugar problems.
The idea is that water helps flush glucose out of the body. Having a glass of water can be really helpful in essentially diluting your blood sugar and lowering your blood sugar in a healthy way.

7. Control your stress

When you are stressed, your blood sugar tends to increase. When you’re stressed, insulin levels go down, certain hormones go up, and more glucose is released from the liver, which ends up in the bloodstream and can cause disturbances for up to eight hours. How to reduce tension? Yoga and meditation can help people lower their blood sugar levels. A December 245 study published in the Journal of Physical Therapy Science involving 27 nursing students and revealed that a combination of yoga and meditation practiced for an hour once a week led to reduced stress levels and a drop in blood sugar after 15 weeks.

8. Never skip breakfast

We’ve all heard that breakfast is the most important meal of the day. This is especially true for people with diabetes. A high-protein breakfast has an advantage over high-carb breakfasts. In one study, women aged 15 to 55 years ate meals with similar calories, fat, and fiber, but different amounts of protein. The researchers monitored the amount of glucose and insulin in the participants’ blood for four hours after they had eaten breakfast. Researchers found that the best breakfasts contained 39 g of protein and caused post-prandial glucose spikes lower than meals containing less protein. Also, eating breakfast can help overweight people with type 2 diabetes shed excess pounds.

9. Add Resistant Starch to Your Plate

Resistant starch, found in some potatoes and beans, bypasses the small intestine and ferments in the large intestine, which means it does not raise glucose levels and promotes the growth of good bacteria in the body. It is a fiber-filled starch that helps control blood sugar. Interestingly, resistant starch can change with heat, and some foods, such as rice, are higher in resistant starch when cooked and cooled than when cooked and served hot, depending on the Johns Hopkins Medicine.

Resistant starches are also found in:

Plantains and unripe bananas.
beans, peas and lentils
Whole grains, including oats and barley.

Remember to consider carbohydrate count when incorporating foods containing resistant starch into your diet.

. Exercise every day

Exercise helps improve blood sugar levels in people with type 2 diabetes by increasing insulin sensitivity and the ability to the body to use glucose as energy. In type 2 diabetes, exercise helps improve insulin resistance. The end result is a drop in blood sugar. Exercise is like spring cleaning for the body. It takes the stored form of glucose and uses it for energy, so the next time you eat carbs, there’s somewhere to put it. Because exercise can immediately lower blood sugar in people with type 2 diabetes, work with your doctor to determine the right amount and timing of activity for you.

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Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners



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.

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.

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!



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



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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