CARBOHYDRATES AND THEIR PROPERTIES ON YOUR HEALTH

Generally speaking, nutrition is the name that receives the process of taking components from food and using them in your own body. The biggest percentage of our diary nutrition comes from carbohydrates, fats, vitamins, minerals, proteins, and electrolytes.

Briefly:

  • Carbohydrates are the main source of “pure energy” for the body in the form of glucose.
  • Fats are something like a reservoir of energy that the body can turn into Glucose when the situation requires it
  • Vitamins are nutrients that the body can not generate by itself and do all sort of specific things in small quantities
  • Proteins are what takes care of and repair every tissue of the organs of the body.
  • Minerals make the bones stronger, the blood carries enough oxygen, and helps in the synthesis of DNA and RNA. (Electrolytes are a form of minerals)

 

That established, in the following article, we will tackle the first one of the nutrients that we mentioned, Carbohydrates.

 

What they do in our bodies?

To answer this we first need to ask another question;

 

What are good carbohydrates and bad carbohydrates?

 

The following list is about the aliments that have in them good carbohydrates:

  • Vegetables: Any kind, which is great because a variety in the number of vegetables we consume daily is very important to have an overall good and healthy diet.
  • Legumes: We include peas, beans, lentils, etc.
  • Seeds: The most common ones to eat as a snack are chia or pumpkin seeds but sunflowers are also a great source.
  • Nuts: Peanuts, Almonds, Hazelnuts… any kind of nuts have a good amount of carbs in them.
  • Fruits: As well as with the vegetables, most fruits have carbs in them, but you need to take care of the amount of sugar they have. The least, the better, as a general rule.
  • Tubers: Potatoes, sweet potatoes, and every kind of the more than 200 varieties of tubers that exist.
  • Whole grains: Quinoa and pure oats are some of the best choices.

 

And,

 

The following list is about the aliments that have in them bad carbohydrates:

  • Ice creams: Most, although not everyone, had a high concentration of sugars in them.
  • Sugary drinks: They are unhealthy for a lot of reasons, and the amount of sugar that they have is one of the most notorious ones.
  • Candy and chocolate: Unless dark or super-dark chocolates, these two are oozing in bad carbs.
  • Cookies, cakes, etc: Once again, sugar all over them.
  • Fruit juices: The ones that are ultra-processed tend to have a notorious amount of sugar in them, but the pulpier and more fresh and local juices that are low in conservatives, while not the same amount of good as regular fruit, are less bad.
  • Fry food: The amount of oil that the food absolves makes them quite unhealthy even though the food in on itself used to be healthy. Potatoes or chicken are good examples.

 

You may have realized that we used the term sugar more than once, and that is because sugar is in fact a type of carbohydrates. A very packed, very dense (in terms of energy) carbohydrate. But the problem arises in that exact definition when the body is given more carbs than it can use in a day they are turned into a less-dense and more spacey form of the reservoir of energy, and we commonly refer to it as fats.

Having learned that then we can ask the question of:

How the body will react if you completely stop consuming carbs?

When you stop ingesting carbs, even for a single day, the body understands that as a “there was no food available today” signal and shifts the focus from harnessing new food to what it has stored before for moments like this. You start to feel hungry and even if you eat low-carb food you will continue to feel hungry because the body is in constant search of more carbs in particular.

 

What will the body use in the absence of carbs?

Automatically the body will start to turn the fats stores in our body into a more usable form of energy and, well, use it.

 

This may lead you to ask yourself:

 

Do you gain weight if we consume carbs?

The answer is… It depends. The recommended amount of carbs per day is advised to be somewhere around 55% of our whole aliment intake.

If you exceed that amount, the carbs that are not spent will slowly but surely turn into fat and get stored somewhere in your body; belly, glutes, arms… it depends on the DNA of the person and where it is most likely to them to store the fats.

What should be the portion size?

But 55% of our whole food intake is a strange way to measure it, knowing that each ailment has different densities and that everyone needs a different amount of energy intake according to their activity.

Conversing them to calories, an approximate amount of between 900 and 1200 according to your weight and the overall amount of exercise are enough. But what does that mean once again? That, some 290 or 300 grams of carbohydrates each day is a general estimative that in most cases is accurate.

And, to that value, add another almost half of other vitamins and aliments.

 

What are the good sources of carbs?

 

We mentioned before where you can find good carbs in food, but let’s expand on that list a bit and give you some ideas to spice up your meals as well:

 

  • Quinoa

It is not only a seed that is rich in carbs, but also in protein and fibers. Making it an almost necessary addition to a vegetarian or vegan diet, that can be moulded into an incredible variety of different meals. And if that wasn’t enough by itself, it also gives you a satiation feeling right away being an excellent option for losing weight as well!

 

  • Buckwheat

Not a variety of wheat, but this pseudocereal when eaten raw contains somewhere around 70% of carbs. That is a lot. Being considered almost a superfood in Japan, with buckwheat they made soba noodles that are not only tasty but also have benefits to your hearth.

 

  • Bananas

While not extremely recognized for their carb content, only at around 20 to 23 percent, they still have a quite notorious amount of them and of some other vitamins like potassium, vitamin B6 and C which makes them a great snack to give you the last kick of energy in your days.

 

  • Apple

In the same spot as bananas, they have quite moderate content of carbs at around the 15% mark but being so easily binged, tasty, and mostly cheap consists of one of the world’s most popular sources of carbs.

 

If you are on a weight-loss plan then you may be confused right now, Should you eat more carbs to have more energy or less and let the body slowly dissolve the fats by itself?

 

What should I keep in mind regarding carbs while on a weight-loss plan?

First of all, you need to know that exercise without diet is 10 times less likely to make you lose weight, as well as only dieting without exercising will leave you feeling weak and with no energy. So, the answer is both of them together, and take extra attention to the number of carbs you consume each day,

When aiming to lose your weight you have to consume fewer calories than you are spending to let the fats be slowly turned into energy and disappear. But no-eating at all is an awful answer and the best way to get quickly hurt in the process.

 

In summary:

  • Your carbohydrate intake must be only focused on the good carbohydrates list that I mentioned before
  • The bad carbohydrates must be discarded as much as possible to ensure the process will continue to work
  • The number of carbs should be around half your total calorie intake and to that add a lot of other vitamins, minerals, and proteins that the foods that are high on carbs may not have but your body regardless of needs.
  • Carbohydrates are not inherently bad, you just need to find the good ones and incorporate them into your diet in an adequate manner to ensure that your body will be properly nourished, and in addition to that, you should have a proper exercise plan or routine to use that excess energy that carbs provide your body towards a fine goal.
  • Some of the most renewed and healthiest foods that exist on the planet are very high on carbs and that does not make them less healthy at all.
  • You should stay away from processed drinks, foods, and pastries that contain an enormous amount of sugar in them because albeit they are carbs, they will not have the result you are expecting.

30 Foods That Are Making You Healthy!!

Diet pattern has changed drastically across the globe and people are consuming more and more junk foods especially teenagers and youngsters.

 

In such a scenario, If you take care of choosing the right healthy food then its easy for you to live a healthful life.

 

In this article, we will explore the top 30 foods that are both healthy as well as tasty. You can fill up your plate with vegetables, fruits, whole foods, nuts, protein, go for colorful meals.

 

Fruits:

 

Fruits and berries are among the most common health products in the world. These sweet, nutritious foods are very simple to add to your diet because they require little or no preparation.

 

1.  Apples:

“An apple a day keeps a doctor away”. They are full of fiber, vitamin c, and antioxidants. If you feel hungry then apple can be your best snack as they are very much filling.

 

2. Banana:

Bananas are one of the finest potassium sources in the world. They also have elevated levels of vitamin B6 and fiber, as well as being handy and portable.

 

3.  Avocados:

Avocados are distinct from most fruits because, instead of carbs, they are loaded with good fats. They are not only creamy and delicious, but they are also high in fiber, potassium and vitamin C.

 

4.  Oranges:

Oranges are well recognized for their content with vitamin C. They are high in fiber and antioxidants, moreover.

 

5. Strawberries:

Strawberries are very nutritious and low in both carbs and calories. They are packed with vitamin C, fiber and manganese and are probably the most delicious food in existence.

 

6. Eggs

 

Eggs are one of the most nutritious foods on the planet. They have previously been demonized for being high in cholesterol, but new studies show that they are perfectly safe and healthy.

 

Nuts

Although high in fat and calories, nuts and seeds may assist you lose weight.

 

They do not require any preparation, so it’s simple to add to your routine.

 

7. Almonds:

Almonds are a popular nut packed with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve your metabolic health.

 

8.Walnuts:

Walnuts are highly nutritious and rich in fiber and various vitamins and minerals.

 

9. Chia seeds:

Chia seeds are among the most nutrient-dense foods on the planet. One ounce (28 grams) contains 11 grams of fiber and substantial quantities of magnesium, manganese, calcium and other nutrients.

 

Vegetables

Vegetables are among the most targeted sources of nutrients in the world. There’s a broad range available, and it’s best to consume a lot of distinct kinds every day.

 

10. Broccoli:

 

Broccoli is a cruciferous, raw and cooked vegetable that tastes good. It is an outstanding source of C and K fiber and vitamins and includes a good quantity of protein compared to other vegetables.

 

11. Cucumbers:

 

Cucumbers are one of the most popular vegetables in the world. They are very low in both carbs and calories, mostly water. However, they contain a number of small amounts of nutrients, including vitamin K.

 

12. Carrots:

Carrots are a popular vegetable root. They are extremely crunchy and packed with nutrients such as fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have many advantages

 

 

13 Kale:

 

Because it is extremely high in fiber, vitamins C and K and a number of other nutrients, Kale has become increasingly popular. It contributes a satisfactory crunch to salads and other food.

 

14 Onions:

 

Onions have a very powerful flavor and in many recipes, they are very common. They contain a proportion of bioactive compounds that are thought to benefit health.

 

15 Garlic:

 

Garlic is amazingly healthy. It includes compounds of bioactive organosulfur with strong biological impacts, including enhanced immune function. (1)

 

16 Tomatoes:

Tomatoes are generally classified as a vegetable, although technically they are a fruit. They are delicious and charged with nutrients such as potassium and vitamin C.

 

Other Vegetables

Most of the vegetables are very healthy. Other noteworthy items include artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.

 

Food Grains & Legumes

 

17. Brown Rice:

 

Rice is one of the most common cereal foods and is now a staple food for over half of the world’s inhabitants. Brown rice is quite nutritious, with reasonable amounts of fiber, vitamin B1, and magnesium.

 

18. Oats:

 

Oats are exceptionally healthy. They are loaded with nutrients and strong fibers called beta-glucans that offer countless advantages.

 

19. Quinoa:

 

In the recent past, Quinoa has become extremely common among people who are health-conscious. It is a delicious grain high in nutrients like fiber and magnesium. It is also a great source of protein-based on plants.

 

20. Green Beans:

 

Green beans, also known as string beans, are unripe common bean varieties. In Western countries, they are very common.

 

21. Kidney Beans:

 

Kidney beans are packed with fiber and a variety of vitamins and minerals. Make sure they are cooked properly, as they are toxic when raw.

 

22. Lentils:

Another common legume is lentils, which are high in fiber and one of the finest plant-based protein sources.

 

Dairy

 

Milk products are a good source of multiple significant nutrients for those who can tolerate them.

 

Full-fat milk seems to be the best, and trials demonstrate that individuals who consume the fattest milk have a lower risk of obesity and type 2 diabetes. (2)

 

23. Cheese:

 

Cheese is extremely nutritious as one slice can provide about the same quantity of nutrients as a whole cup of milk (240 ml). It’s one of the most delicious foods you can eat

 

24. Yogurt:

 

Yogurt is produced by fermented milk by adding live bacteria. It has many of the same health impacts as milk, but the advantage of friendly probiotic bacteria is added to yogurt with live cultures.

 

25. Whole milk:

 

Whole milk is the finest source of vitamins, minerals, and quality animal protein. It is a complete food. Moreover, it is also a good source of calcium.

Oils

 

26. Extra virgin olive oil:

One of the healthiest vegetable oils you can find is extra virgin olive oil. It includes monounsaturated fats that are healthy for the heart and is very high in antioxidants with many health advantages.

 

Tubers

 

Tubers are full of carbs and other important nutrients.

 

27. Sweet Potatoes:

One of the most delicious starchy products you can eat is sweet potatoes. They are packed with antioxidants and good nutrients of all kinds.

 

Fish

Fish is considered very healthy and nutritious food as it contains omega3 fatty acids which we cant not get from plant-based food.

 

28. Salmon:

Salmon is an extremely popular form of oily fish owing to its outstanding taste and elevated nutrient content, including protein and omega-3 fatty acids. There is also some vitamin D in it.

 

29. Sardines:

Sardines are relatively small, oily fish that can be eaten as one of the most nutritious ingredients. They boast large quantities of most of the nutrients your body requires.

 

Meats

If you are on weight loss then avoid red meat because it contains lots of fat.

 

30. Chicken Breats:

 

The breast of chicken is small in fat and calories, but high in protein. It’s an excellent nutrient source. Again, if you don’t eat that many carbs, feel free to eat fattier chicken cuts.

 

 

 Apple Cider Vinegar:

In the natural health community, Apple cider vinegar is extremely common. Studies indicate that it can help reduced elevated levels of blood sugar and cause a small loss of weight. Using as a salad dressing or adding flavor to meals is fantastic.

 

Bottom Line:

It is very simple to add these ingredients to your routine diet. Some of them are also helpful in losing weight.

How to Control Diabetes with 5 Yoga Poses?

Yoga is a very popular form of exercise which is beneficial to the health of many people. It is one of the best types of physical activities to improve flexibility and reduce stress.

 

However, if you are diabetic, then some yoga poses may help you to control your sugar level and manage your diabetes. Regular practice of yoga may reduce other diabetic complications like heart disease and others. (1)

 

 

In diabetes, it is very important for individuals to manage their blood sugar levels. This is because the body failed to produce enough insulin, or not able to use insulin effectively.

 

You must have known that there are two different types of diabetes, type 1 and type 2 diabetes. Diabetes is a progressive disease and there is no cure for diabetes till date. But, with a healthy lifestyle, a healthy diet, and regular exercise, type 2 diabetes can be controlled.

 

In this article, we will see how yoga can be useful in managing diabetes.

 

Benefits of Yoga in Diabetes

 

Yoga is being practiced for thousands of years and “Patanjali Yogsuta” was an ancient book on yoga written by Patanjali more than thousand years ago.

 

Yoga is getting popular day by day due too its immense health benefits. In the US, yoga practitioners are on the rise. United Nations has declared 21 June as an international yoga day.

 

These are some of the benefits of yoga. (2) , (3), (4)

 

  • Improves emotional well being
  • Improves muscle strength and flexibility
  • Reduces stress level
  • Improves heart health

 

1. Vajrasana (Diamond Pose)

This is one of the simple asanas and it can be practiced even after lunch or dinner. Considering its pose shape, It is also called a diamond pose. It is recommended pose in meditation and breathing exercises. When you do it regularly, gradually you become more healthy and strong.

 

 

 

This is one of the simple asanas and it can be practiced even after lunch or dinner. Considering its pose shape, It is also called a diamond pose. It is recommended pose in meditation and breathing exercises. When you do it regularly, gradually you become more healthy and strong.

 

Muscles Focused:

 

  • Ankles
  • Kness

 

How to do:

 

  • Kneel down on the floor and bend your legs.
  • Try to keep your upper body straight.
  • Big toes together and heels should be separated.
  • Buttocks should be on the inside surface of the feet.
  • Close your eyes and relax.
  • Exhales and inhales with positive thoughts in mind.

 

 

Benefits of Vajrasana:

 

  1. Heals constipation and acidity and improves the digestive process.
  2. Relaxes the mind and stabilizes your body.
  3. Establishes equilibrium throughout your body and mind.
  4. Heals gastric issues.
  5. It helps in Sciatica, back pain, and muscle ache.
  6. Solve urinary problems.

 

You can practice Vajrasana after lunch and dinner. It can also be performed early before food consumption.

 

Caution:
  • Not advisable for a person with severe joint pain
  • It is always good to do it under expert supervision
  • Not advisable for pregnant and overweight people.

 

 

 

2. Balasana (Child’s pose)

 

In ancient Indian language Sanskrit, Bala means child and asana means pose So Balasana is also known as the child’s pose. It is basically a resting asana. The dome-shaped position in this asana stretches hips, legs, and thighs, relaxing your mind and relieves tension. One more thing to be focused on is your breathing to get maximum benefits.

 

 

In ancient Indian language Sanskrit, Bala means child and asana means pose So Balasana is also known as the child’s pose. It is basically a resting asana. The dome-shaped position in this asana stretches hips, legs, and thighs, relaxing your mind and relieves tension. One more thing to be focused on is your breathing to get maximum benefits.

 

 

Muscle focused:

 

  • Legs
  • Hips
  • Thighs
  • Rotator muscle
  • Hamstrings
  • Spinal extensors

 

How to do:

 

  • Sit back on your heels.
  • Lie down forward and rest your forehead on the floor.
  • Extend your arms in frontside
  • Breath deeply and feel relaxed.
  • Remain in this position for 2-5 minutes. And then relax.

 

 

Benefits of Balasana:

 

  1. Balasana stretches your hips, lower back, thighs, knees, and ankles
  2. Relaxes above all muscles
  3. Increases blood circulation in the head and helpful in headaches.
  4. Calms mind and central nervous system

 

Caution:
  • A person with knee or ankle injury should avoid it.

 

 

3. Ardh Matsyendrasana (Half Lord of the Fishes Pose)

 

This twisting creates stimulates the abdominal organs, which can facilitate lower blood glucose. It is also believed that it may improve digestion and boost your energy levels.

 

Muscles Involved:

  • Rhomboids
  • Stomach
  • Spine
  • neck
  • serratus anterior
  • erector spinae
  • pectoralis major
  • psoas

How to do:

  • Start situated on the floor with your legs reached out before you, arms resting at your sides.
  • Twist the two knees, putting the bottoms of your feet level on the floor. Lie down your left knee to the floor. Fold your left foot under your right leg, resting it nearby your right buttock.
  • On breath in, raise your left arm overhead. Breathing out, bend to one side, with your middle against within your right thigh. Put your left elbow outside of your right knee. Keep your lower arm raised, with your fingertips indicating the roof. To develop the posture, bring down the left lower arm and lay it on the left knee. Try to move behind your body with your right hand and put it on the floor behind you.
  • Open your upper body part(torso) around your spine from your tailbone to your head.
  • With every inward breath, make your spine longer; and with every exhalation, bend somewhat more profound.
  • Turn your head to look over your right shoulder.
  • Press your right foot solidly into the floor.
  • Hold for up to 40-50 seconds.
  • Breath out and release your body slowly and do it the same way for another side.

 

Benefits of  Ardh Matsyendrasana:

  1. Stretches neck, shoulders, hips, and spine.
  2. It gives you relief in back pain and sciatica
  3. Raise the physiological activity of the kidney and liver.
  4. Gives relief from menstrual discomfort.

 

Caution:

A person with serious knee, hips, shoulders injury should avoid it.

Do it under expert observation.

 

4. Dhanurasana (Bow Pose)

This is an amazing back curve and heart opener which adequately targets and reinforces the center, back, and shoulders. From the start, it can resemble a troublesome stance to do, yet there are a few tips and tricks that have been observed to be useful in completing this asana securely.

 

 

Muscles Involved:

 

  • hamstrings
  • quadriceps
  • pectoralis major
  • gluteus maximus

 

How to do:

  1. Lie down on your stomach, keeping your feet hip-width separated and your arms adjacent to your body.
  2. Slowly fold your knees and hold your ankles.
  3. Breathe in, and lift your chest and legs off the ground. Force your legs back.
  4. Concentrate on this pose and do it for 15-20 seconds. Then slowly relax.

 

Benefits of Dhanurasana(bow pose)
  1. It helps back and abdominal muscles.
  2. It stimulates reproductive organs.
  3. Improves flexibility to back.
  4. Stretches neck, chest, and shoulders.
  5. It helps to reduce menstrual pain.
  6. Helps people with kidney issues

 

Caution:

People having backpain, surgery history and pregnant women should avoid this asana.

 

5. Sarvangasana (Shoulder Stand Pose)

Sarvangasana is one of the best approaches to yoga and it is loaded with a lot of health benefits. If you know the health benefits of Sarvangasana, you will be happier to practice this yoga asana on a daily basis. Because it strengthens all the inner parts of your body and keeps it strong and healthy. This is also called a shoulder pose.

 

Sarvangasana is one of the best approaches to yoga and it is loaded with a lot of health benefits. If you know the health benefits of Sarvangasana, you will be happier to practice this yoga asana on a daily basis. Because it strengthens all the inner parts of your body and keeps it strong and healthy. This is also called a shoulder pose.

 

Muscles Involved:

  • rectus abdominis
  • trapezius
  • rotator cuff
  • quadriceps

How to do:

  • Lie down flat like savasana.
  • Bring your both legs together and place your hand sideways.
  • Slowly lift up your legs.
  • Your entire body should be in a straight line.
  • Hold the pose for 10 seconds and breathe normally.
  • Slowly get your upper body down with help your hands supported from the backside.
  • Rest on the mat

 

Benefits of Sarvangasana:

  1. It increases blood circulation, especially in the brain.
  2. It cures sexual disorders.
  3. It decreases body weight and helps to maintain perfect body weight.
  4. It aids in respiratory issues.
  5. Help in asthma, intestinal disorders, constipation, and diabetes.

 

Bottom-line:

It has been proved that practicing yoga on a daily basis improve your health and manage your diabetes efficiently. You should consult your doctor if you are a beginner and want to start yoga for diabetes. Try to do under expert supervision for desired results.

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Why Almonds Are Good For You?

 

✔ Fact-Based

 

Nowadays, you have noticed that physicians and dieticians are recommending nuts in your diet for their versatile health benefits.

 

Almonds are highly nutritious and also rich in antioxidants, vitamins-minerals and in healthy fats. In India, it is an ancient belief that almonds are good for the brain.

 

Almonds are tree nuts native to the Middle East region. Almonds are edible nuts of a commonly called almond tree.

 

They are very popular in the US, India, Europe, and Australia. Currently, the US is the largest producer and exporter of the almonds.

 

There are various varieties of almonds available in the market like roasted, shell removed, salted, etc. Almond milk, oil, butter, and flour are among popular by-products of almonds available in the market,

 

 

In this article, we will see the nutrition facts and other health benefits of almonds.

 

Almonds are power-packed with nutrition

 

5 almond nuts contain: (1)

 

  • Energy: 35 kcal
  • Fiber:5 gm
  • Fat: 3 gms
  • Protein:1.25 gms
  • Vitamin E
  • Magnesium
  • Vitamin A
  • Vitamin B12
  • It also contains other minerals like phosphorus, copper, iron.

 

Less amount of carbohydrates and rich in other nutrients make almonds healthy nuts.

 

This is the main reason why dieticians recommending almonds at the starting of the day.

 

 

Almonds are high in antioxidants

 

Yes.

 

Almonds are very high in antioxidants.

 

Antioxidants have a quality to slower degenerative process so ultimately it helps as anti-aging. (2)

 

These antioxidants are largely concentrated in the brown layer of the skin of the almonds. So if you remove the skin and use the almonds then it is not a good idea at all. (3), (4)

 

Almonds are also high in vitamin E, which is also an important antioxidant. It is a fat-soluble vitamin.

 

Alpha-tocopherol- the form of vitamin E which is easily absorbed by your body. This is very important for your muscles because it can protect you from muscle strain and damage. Vitamin E also protects you against sun damage. (5)

 

Almonds reduce cancer risk

 

Above, you have seen that almonds are rich in antioxidants. And these antioxidants protect against the damage to cells and disease like cancer.

 

One study published in 2015 found that individuals who consumed almonds daily had reduced their cancer risk by 2-3 times.

 

The study also concluded that almonds act protectively against the development of cancer. (6)

 

 

Almonds reduce cholesterol

 

LDL is considered bad cholesterol and it is one of the major causes of heart disease.

 

LDL level largely depends on what you eat.

 

It is found in the study that eating almonds regularly lowers the LDL (BAD CHOLESTEROL).

 

In another study shows that eating almonds on a daily basis lowers LDL and maintains good  HDL – good cholesterol. (7)

 

 

Almonds may assist you in blood sugar

 

As you have seen above nutrient list of almond. It contains low carb and high in good fats, protein, and fiber.

 

Low carb foods are always a better choice for diabetic people.

 

Apart from this, almonds also contain magnesium. And magnesium is involved in many bodily processes, including blood sugar control. (8)

 

 

Studies also show result that prolonged use of magnesium in deficient person may lower blood sugar level. (9)

 

 

So food like almond, high in magnesium may helpful in type2 diabetes.

 

 

Almonds may help in weight loss.

 

Almonds are high in protein and fiber and low in carbohydrates.

 

Protein and fiber make you feel full and it is but natural that you reduce your intake accordingly. (10)

 

In a weight loss plan, it is always recommended food with high satiety and low carbohydrates value. And almond is one among them. So one should definitely consider almonds for weight loss.

 

Yes, it is high in fat but it’s good fat so almond is weight loss and keto-friendly food.

 

Look into this video of eating almonds benefits.

 

 

Which almonds are best?

 

These are different types of almonds available in the market.

 

  • California almond
  • Gurbandi almond
  • Mamra almond

 

Mamra and Gurubadi are grown organically and almost in their natural state. Whereas California almonds pass through the heating process, this reduces the healthy oil content of the almonds. In India, people prefer mamra almond and in the US and other parts of the world california almonds are popular.

 

California almonds are grown in the US and acquire almost 85% of the total stake in the world market. Other two gurbandi and mamra almonds are grown in Afghanistan and Iran. In Europe, almonds are used to make marzipan, a sweet paste. Even the wasabi almond recipe is also very popular. (11) ,(12)

 

Bottom-line:

 

Almonds contain protein, fiber healthy fats, and vitamin E and magnesium. All these nutrients make almonds superfood. It promotes weight loss and also reduces blood cholesterol and blood sugar. So definitely, almonds are the perfect food for all.

 

The different almond products are available for purchase online.

 

Shop raw almonds

 

Shop almond flour

 

Shop almond oil for skincare

 

Shop almond butter

 

Shop almond milk

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Glucomannan – Can Glucomannan Help You Lose Weight?

 

✔ Fact-Based

 

If you are on a weight loss program then you have to really work hard and to achieve the desired goal, it requires dedication and consistency.

 

Nowadays, there are lots of supplements and pills are available in the market, claiming immediate results.

 

Glucomannan is one of them. It is a natural dietary fiber and considered an effective weight-loss supplement.

 

In this article, we will try to explore whether this claim is right and whether one should opt for it.

 

 

What Is Glucomannan?

 

Konjac plant is found throughout Asia and it is also native to Asia. A substance called glucomannan is extracted from a tuber-like part of this konjac plant, that grows underneath. Konjac is also known as elephant yam and “suran” in India.

 

Glucomannan is a starchy corm and its a rich source of soluble dietary fiber.  In China, it is been used as medicine. Japanese people are also using this yam for shirataki(noodles). In India its been use as a vegetable dish.

 

 

In the western world, glucomannan is known as a dietary supplement for weight loss. It is available as powder, capsules, and tablets in the market. glucomannan is used for weight loss, constipation, diabetes, high blood pressure, and gastrointestinal disorder.

 

Glucomannan is also used as a gelatin substitute to thicken the food as a gelling agent.

 

Can glucomannan aid weight loss?

 

As mentioned above,  glucomannan is water-soluble dietary fiber.

 

There are several favorable points that make glucomannan as a weight loss supplement.

 

  • As it is water-soluble fiber it occupies space in the stomach and promotes fullness(satiety), so it is but natural that you will reduce your meal accordingly.
  • It is low in calories.
  • It improves your gut system.

 

There are several studies show that regular intake of glucomannan in obese person result in significant weight loss glucomannan is very viscous in nature, and this quality makes it exceptionally effective in weight loss. (1) , (2)

 

Studies show that glucomannan has no effect on weight loss if it consumes after a meal. So if you want to reduce weight then try to have it before a meal. As it is water-soluble fiber, it will expand in the intestine and ultimately person feels fullness and eat less.  (3)

 

Other Health Benefits

 

Glucomannan is water-soluble fiber and it builds bulk in the intestine which is helpful in following medical conditions.

 

 

  • There were at least fourteen studies conducted and the outcome of these studies show that the use of glucomannan significantly reduced total cholesterol level. (4)

 

-Total cholesterol by 19mg/dL

– Bad-LDLcholesterol by 16 mg/dL

-Triglycerides by 11mg/dL

 

  • Glucomannan contains soluble fiber and soluble fiber can help to improve digestion. There are several studies conducted and it shows that it can be used as an ideal therapeutic supplement in the management of chronic constipation. So one can consider it as a natural constipation remedy. (4) , (5)

 

 

  • As per the above research, glucomannan may help to lower the risk of developing heart disease and type-2 diabetes. Studies show a transient drop in blood sugar level but no major effect on HbA1c. (6)

-Drop-in Fasting blood sugar by 7.4 mg/dL

 

Side effects

Glucomannan supplements are considered safe when they have taken as prescribed.

Like most fiber products it also may cause digestive problems such as:

  • gas
  • diarrhea or loose stools
  • abdominal pain
  • nausea
  • Bloating

Furthermore, glucomannan may expand before reaching the stomach. And it may lead to choking of the throat or esophagus. So it is advisable to wash it properly with water before using it.

 

Bottom line: 

If you want to lose weight then mere use of glucomannan only will not help you. You have to consider lifestyle change and weight loss strategy otherwise it does not work. Glucomannan may help in weight loss but it will not work miracles on its own.

There are various glucomannan supplements available online.

 

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Are Eggs Really Good for You? Eggs and Cholesterol

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You might be aware of the fact that in recent past many healthy foods like coconut oil, unprocessed meat, etc., were considered as unhealthy foods.

 

So it is a right time to discuss a hotly debated subject that whether eggs are good or bad for you.

 

If you are gyming or on weight loss program then eggs might be in your core diet list.  And you have also noticed that some people have only boiled egg white or egg white omelets.

 

So, what’s the exact reason, people are avoiding egg yolks?

 

Of course, there are some realities and myths related to eggs. Due to some older scientific studies, lots of misguided advice came against eggs.

 

In this article, we will discuss and try to find out the answer whether eggs are good or bad for you.

First of all, we will see, what does a single egg contain?

 

One egg, boiled, weighing around 50 gms contains the following nutrients. (1)

 

 

Energy 71 kcal
Protein 6.24 g
Total lipid (fat) 4.72 g
Carbohydrate, by difference 0.36 g
Fiber, total dietary 0 g
Sugars, total including NLEA 0.185 g
Calcium, Ca 28 mg
Iron, Fe 0.87 mg
Magnesium, Mg 6 mg
Phosphorus, P 98.5 mg
Potassium, K 68.5 mg
Sodium, Na 214 mg
Thiamin 0.017 mg
Riboflavin 0.216 mg
Niacin 0.036 mg
Vitamin B-6 0.08 mg
Folate, total 17.5 µg
Folate, food 17.5 µg
Folate, DFE 17.5 µg
Choline, total 117 mg
Vitamin B-12 0.375 µg
Vitamin A, RAE 79.5 µg
Retinol 79.5 µg
Vitamin E (alpha-tocopherol) 0.52 mg
Vitamin D (D2 + D3) 1 µg
Vitamin K (phylloquinone) 0.15 µg
Fatty acids, total saturated 1.55 g
Fatty acids, total monounsaturated 1.82 g
Cholesterol 184 mg
Lutein + zeaxanthin 250 µg

 

 

 

First of all, we will see a favorable part of eating eggs. Are Eggs Really Good for You?

1. An egg is nutritious

One egg contains 70 calories and 6 gms of high-quality protein, 5gms of fat along with vitamins, minerals, and carotenoids.

 

2. An egg is a satisfying source of protein.

So, in simple word, it is a powerhouse. It is a complete protein.

 

3. Eggs also contain powerful antioxidants

An egg also contains powerful antioxidants like lutein and zeaxanthin, which are associated with good effects on eyes. These antioxidants reduce the risk of blindness in old age people. Lutein and zeaxanthin have favorable effects on brain development and memory enhancement.  (2)

 

4. Eggs are filling meal.

There are plenty of studies conducted and they show that eggs are high in satiety index and may help to control your hunger. So, basically, eggs promote fullness. So it is but obvious that you will reduce your next meal.  (3)(4), (5)

 

5. Eggs contain lots of vitamins and minerals.

Eggs contain vitamin A, folate  vitamin B12, Vitamin B5, vitamin B2, vitamins like D, E, K.

 

Eggs also contain minerals like calcium, potassium, zinc, phosphorus, selenium, and others.

 

No, let’s have look what the American Heart Association is saying on eggs.

 

 

Now, we will see arguments against eggs.

1. Eggs contain saturated fats

An egg contains 5gms of total fat. And “YES” it is saturated fat.

 

The different research organizations spent a lot of time and resources studying the direct connection between saturated fat and heart disease.

 

Despite this, hard work and billions of dollars research, this theory has not been supported by strong evidence.  (3), (4)

 

So, fear is overhyped and deluded in nature.

 

2.  Eggs are high in cholesterol

Yes. Eggs are high in cholesterol.

 

But people are responding differently though it contains high cholesterol level.

 

Research showed us that people consuming one or two eggs per day have no issue of heart disease related to eggs. Actually, your heart gets affected more by saturated fat and trans fat you eat.

 

In simple words, it matters what you eat with eggs. The saturated fat in cheese, butter bacon, etc., are one of the main cause to raise your blood cholesterol level than eggs.

 

So one should try vegetables, spinach, avocado, etc with eggs. (5) , (6), (7)

 

Egg yolk vs white

 

The truth is that all the majority nutrients mentioned above are found in the yolk.

 

The white contains only protein without any fat. Generally, it is better to have full egg, but if you are on weight loss program, diet control or diabetic then you may be advised to have only egg white.

 

How many eggs can you eat on a single day?

 

Eggs are one of the most nutritious food on the planet.

 

One single egg contains 186mg of cholesterol which is 65% of our daily need. And in other hand egg white contains high protein.

 

There is no such scientific support to answer on how many eggs can wee eat on a single day. But the general recommendation is one or two eggs per day. (8)

 

There are lots of studies conducted on different groups on eggs effect and in almost all studies it has been found that “good cholesterol-HDL” goes up. (9) , (10)

 

Eggs and heart disease

 

There are several studies which show that people who eat eggs are no more likely to develop cardiovascular disease than those who do not eat.  (11), (12)

 

However, people with type 2 diabetes who eat a lot of eggs may have an increased risk of cardiovascular disease. (13)

 

People who eat more bad carbs and saturated fats like cheese, butter, bacon, etc. with eggs are more likely to develop heart disease.

 

Is it necessary to eat eggs to keep healthy?

 

Not necessarily.

 

We do agree that eggs are very nutritious and incredibly healthy, so are many other foods.

 

In India, where people are mostly vegetarian and who do not eat eggs at all, but still, they are very healthy with their plant-based and dairy diet.

 

Can you drink milk after eating eggs?

 

Since decades we have been hearing that you can not have milk and eggs together as the combination is not a good meal. And it is not good for your health.

 

But in reality, no such research found that proclaims egg and milk combination as bad. On the contrary, if you eat cooked eggs with milk then it has an additional advantage as both are a great source of protein. But consuming raw eggs with milk sometimes may lead to food poisoning and bacterial infection.

 

Even famous protein estore  Bodybuilding.com also recommends this combination for breakfast.

 

Bottom line:  Eggs are nutritious and filling food. They are a satisfying source of protein. But at the same time if it is good for you that does not mean good for others. You should consult your physician if you are high in cholesterol and as per his advice, you should include eggs in your diet.

 

 

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How Did Naturopathy Help Me to Lose Weight in One Week?

If you are obese and you are looking for an easy weight loss method then, believe me, there are no such shortcuts available for you. One has to consider lifestyle change or modification, diet changes and working out as well for a good weight loss program. In this whole process, you have to watch that program should not harm your body.

 

Obesity is associated with potential health hazards and leads to hypertension, diabetes, cardiovascular disease, etc.

 

Considering the above facts, one of the safest and natural way to lose weight is to go on a natural diet and naturopathy is one of the most effective ways to lose weight. (1) , (2)

 

Naturopathy believes in the concept of cure with nature means nature is the greatest healer and any human body has its own healing power to prevent disease and gain good health.

 

 

How did I start with naturopathy for weight loss?

 

Obesity makes you feel uncomfortable and it invites other unwanted diseases. What I wanted was the result and that was weight reduction.

 

Furthermore, in naturopathy, it focuses on the whole body not just on diseases. It may cure patients’ chronic ailments in comparatively lesser time than any other branch of medicine. (3)

 

I started searching for top naturopathy centers in India. I had shortlisted a few among them. Then I approached them for booking availability and program details. You have to fill-up the form given by them and have to describe them all the medical details of yours. They may ask you to come with recent medical reports. You can find some of the best naturopathy centers in my earlier blog.

 

As soon as you got into the center the team of naturopathy doctors started analyzing your medical reports and after the question-answer session, they planned your whole schedule from day one itself. As I went for weight reduction they planned my program accordingly.

 

Naturopathy provides effective and permanent weight loss which includes a healthy diet and lifestyle modification. If you are seriously considering naturopathy for weight loss then go for at least 21 days of program as it would be more effective. (4)

 

 

Day 1 to 7

 

Early morning 5:30 am you have to wake up and by 6 am you have to present in central yoga hall. The first kriya, yoga teacher taught us was Nose cleansing ( Jal Neti )through neti pot.

Jal Neti is an ancient technique used by yogis to stay disease-free in those days. As you do brush for dental cleanliness the same way Jal Neti is nasal hygiene. It clears the nasal tract, right from nostrils to the throat.

 

 

After that, there was a yoga session for an hour and fifteen minutes. In this session, they put emphasis on whole-body yoga. Ardh mastyandresan, baddh konasan, vashistasana, etc are some of them. Pranayam was also included in the session. The whole session was of asanas and while doing in combination with pranayama it gives optimal results.

 

Yoga is more than an exercise, it gives inner peace and joyful state of mind. It also helps to elevate the mind.

 

After completing this yoga session, I was given one small bowl of curd with fenugreek seeds(9-10).  And one portion seasonal fruit. As I visited this place in winter, daily different fruit was given to me with fix single portion limit in breakfast.

 

From 8:30 am to 9:30 am I used to walk for at least five to six kilometers. Although this was not compulsory, I did so as there was free time.  Then you were allowed to your room and complete your bath and other activities.

 

At 11:30 am there was lunchtime and I had to be at the central mess with all other people. Chef gave one by one meal to everybody with their specific requirement suggested by doctors. I was given one full fruits plate which included different types of five to six seasonal fruits, like apple, guava, carrot, musk melon, orange, papaya, etc. The portion was fixed if you ask them for more then they would certainly deny you with a gentle smile. The following image gives you more clarity about my lunch. Apart from this fruit plate, a glass of buttermilk was also given to me.

 

 

 

12:30 pm to 3 pm you are free to rest or you can read books in the library area, do other recreational activities or just spend time with other colleagues.

 

3 pm they give you a call and you can have green tea at a central mess. After that, you have to move towards their therapy zone. Here every candidate was given different therapies on a daily basis. But the common for all is mud pack therapy for 30 mins. In this therapy, they replace a cool mud pack with warm one after 15 mins. It dilutes toxic substances from the body and eliminates them from the body. Then different two massages and therapies were given to me on a daily basis. These therapies are given below.

 

 

  • Sun Bath, Colour Sun Bath (Chromo Bath),
  • Green Leaves Sun Bath
  • Hot & Cold Fomentation
  • Wet Sheet Pack, Chest Pack, Abdomen Pack, Trunk Pack
  • Knee Pack, Neck Pack, Wet Girdle Pack
  • Enema-Warm Water.
  • Circular Jet Bath
  • Colon Irrigation
  • Deluxe Hydro Massage, Jacuzzi
  • Hot and Cold Water Douches, Effusions
  • Whirlpool Bath
  • Under Water Exercises
  • Magnet Therapy
  • Hot lava stone massage
  • Reflexology
  • Physiotherapy Treatments – Exercise Therapy,

 

All those therapies are so relaxing and responsible for detoxification and boosting your metabolism.

 

These are the possible benefits of naturopathy in various medical condition. You can have detailed related to these therapies on Ayush website.

 

  • Helps in pain relief
  • No more frequent bouts of flu, cold and other common ailments
  • Discover long-term solutions to chronic ailments that cannot be cured by other systems of medicine
  • Slows down the process of degenerative diseases
  • Helps in Obesity / Weight Loss
  • Achieves overall fitness
  • Quick recovery
  • The increases energy level of the body
  • Identifies and maintains balance both emotionally and physically
  • Reduces the level of stress and get a better feeling.

 

After this therapy session at 5:30 pm again you have to report in the yoga room. The evening session is 30 mins only.

 

6 pm to 6:30 pm you are free to walk at your own pace. Evening walk in winter is always exciting. And thanks to my smartwatch which counted steps of the whole day I walked. I walked around 12k to 13k steps nearly 10 km of distance(approx) on a daily basis.

 

Dinner time was at 6:45 pm onwards and the menu is pre-decided by the doctors for each candidate individually. I was given different soups before the meal. Those were tomato- carrot, palak-corn, drumstick soups. For soups they were liberal and I was allowed to take one more bowl. The night meal was the same as lunchtime for me with some change in seasonal fruits. But the portion was fixed. I was not allowed to ask for more.

 

I was on diet therapy. In naturopathy, diet therapy has three kind, eliminative diet, soothing diet, and constructive diet. As per my diet plan I was on an eliminative and soothing diet.

 

 

  • Eliminative Diet: Liquids-Lemon, Citric juices, Tender Coconut water, Vegetable soups, Buttermilk, Wheat Grass juices, etc.
  • Soothing Diet: Fruits, Salads, Boiled/Steamed Vegetables, Sprouts, Vegetable chutney, etc.
  • Constructive Diet: Wholesome flour, Unpolished rice, little pulses, Sprouts, Curd, etc.

 

 

In naturopathy, food is regarded as medicine. And our diet should consist of at least 80 percent of alkaline food. Remember one thing, balanced food is a must for good health.

 

After completion of dinner, the evening meditation session was conducted by chief from 8 pm to 8:30 pm. As there is no direct link between meditation and weight loss but it is well accepted that you become more clear in your thoughts and actions, including those related to food.

 

Naturopathy cures all the aspects like physical, mental, social and spiritual at the same time. So I would advise you not to skip this session and give equal importance to it. Mindfulness meditation can be useful for your weight loss plan.

 

Meditation, especially mindfulness meditation, can be a useful part of your weight loss plan. Even healthyfyme people also indicates that meditation can help in weight loss.

 

Bottom line:

 

I spent almost a week at this naturopathy center and what transformation I gained was absolutely phenomenal. Although I was eating only fruits during the program, I did not feel starve on a single day. I lost my weight almost 3kg  and moreover, I started feeling better, energetic more focused and stress-free from inside. All such weight loss programs are generally of 21 days and I would personally recommend to go for longer days, have time with yourself and transform yourself in a positive direction.

 

 

Disclaimer: The information given in this article is not a medical substitute. Please do not follow blindly. Consult your doctor before doing any such program. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. All information is intended to motivate readers to make their own nutrition and health decisions after consulting with their health care provider.

 

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Rakshabandhan And Independence Day: Health Tips

 

The Indian festivals are about to start knocking your doors. In India, festivals are more about food. All the festivals have different specialties in the food category.

 

This year Rakshabandhan and Indian independence day are coming together and so the joy is double for the people. Raksha Bandhan is the festival in which we celebrate love and emotional bond between brother and sister. Every Indian household celebrates this festival. And lots of sweets and gifts exchange during this festival.

 

In India, sugary sweets like laddoos, peda, gujiya, etc and fried items are the most popular among people in the festival. Over-consumption of such unhealthy food is very common during Indian festivals and it is not good at all for your health. And if you are diabetic then you have to take care more, because it will increase your blood sugar level.

 

In this article, we will see some diet tips during festival days. The following are some of them.

 

1. Control your portion size. Do not skip any meal. Have all three meals.

 

2. Control on sweets. Do not eat too much.

 

3. Control sweetened and aerated drink. Drink in moderation.

 

4. Avoid deep-fried foods.

 

5. Stay hydrated.

 

6. Don’t eat everything in front of you and offered to you.

 

7. Avoid alcohol consumption. Do not drink with an empty stomach. (1)

 

8. Avoid night time munchings.

 

9. Avoid all pre-packaged desserts.

 

10. Instead of having sweets and salted snacks have unsalted nuts and figs.

 

There is a wide range of healthy snacks available in the market. You can shop easily online.

 

Chia Seeds and Weight Loss

Chia seeds belong to the mint family and native to Mexico. They have been used for the dietary purpose since ages.

 

Nowadays you have noticed that dieticians and diabetologists especially recommend chia seed as a daily supplement, hence it gains its popularity like “superfood”. In fact, if you go through with its elements then you will find, it is actually a superfood.

 

In this article, we will see do chia seeds help you lose weight.

 

Do chia seeds help with weight loss?

 

As mentioned above, chia seeds are popular among healthy food items for decades. This is because of the quality they possess, chia seeds are low in calories, chia seeds are high in fiber and they are very nutritious. These top qualities make them favorable for weight loss. Due to fiber content, they keep you feel fuller and that prevents overeating.

 

Let’s have a look, how much nutrients you get from chia seeds.

 

Portion: 1 Tspoon (13gm)

 

Name

Unit

Energy 60 kcal
Protein 2 gm
Total lipid 4 gm
Carbohydrate 5 gm
Fiber 4 gm (16 % of DV)
Iron 1.08 mg
Calcium 80 mg (8% of DV)

 

 

As per the above table, you can see that 1 tbs of chia seeds fulfill you 16% daily need of fiber.  And diets which are high in fiber are linked to weight loss. (1) , (2)

 

Furthermore, 1tbs of chia seeds contain 60 calories, and if you take 2 tbs of chia seeds then it is a good chunk of calories depending on your daily calorie requirement.

 

In simple words,  if you drink chia seed with liquid, it will expand like gel in your belly and you will feel full and eat less which ultimately helps you to cut down your overall intake.

 

Although, there are limited studies available of chia seeds and its impact on weight loss, still, chia seeds are very popular and due to its high nutrition value considered as a superfood.

 

 

Chia seeds health benefits

 

As you see above, chia seeds contain high fiber content so it will control your cholesterol level and also controls your blood sugar. So overall it is good for heart health.

 

Chia seeds are a good source of several minerals make them a superfood. Chia seeds are calcium and iron-rich food.

 

  • calcium
  • iron
  • manganese
  • zinc
  • Copper

 

Chia seeds contain a high amount of antioxidants which prevents cell damage in the body. (3)

If you are taking two tbs of chia seeds then almost 5gms of your protein requirement is fulfilled so it is a good source of protein. So if you are on a keto diet then you can consider chia seeds.

Chia seeds are gluten-free so people with gluten sensitivity can consider them as a good protein source. So chia seeds are really true herbs.

 

Chia seeds weight loss drink

 

If you are on weight loss then chia seeds with lemon is one of the best drink for you.

How to use chia seeds?

Chia seeds can be used in different and tasty recipes. Some of them are given below.

 

 

Shop organic chia seeds online!!

 

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