The Good Health Diary

anupamsurey

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i tried green tea a few times, as i had read that it has a good amount of anti-oxidants as well as can aid in post-training recovery (i am involved in some fairly heavy strength-training and maintenance-level practice of martial/combat arts & associated drills & exercises for most of the time), but gave up eventually, as couldn't stand its odour nor taste. it gives me kind of a headache. may be because i don't drink tea (from childhood) is why that happens. don't know. just writing this and visualising it gave me heebie-jeebies! :D
I agree, that green tea tastes horrible, but try adding 2 tsp. honey and half a lemon, it will provide flavour to the tea. or else try Tetley (tata's), it comes in many flavour with Mint, lemon, lemon grass, ginger, etc flavours. I am of the opinion that ordinary tea and green tea both have antioxidants but one must not add milk to the tea as they do it in India, it takes away all the befits from tea.
 

OneGrimPilgrim

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I agree, that green tea tastes horrible, but try adding 2 tsp. honey and half a lemon, it will provide flavour to the tea. or else try Tetley (tata's), it comes in many flavour with Mint, lemon, lemon grass, ginger, etc flavours. I am of the opinion that ordinary tea and green tea both have antioxidants but one must not add milk to the tea as they do it in India, it takes away all the befits from tea.
will give it a try!
......................
 

Rashna

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A handful of nuts can save your life, says new study
The study confirms a link between peanut and nut intake and lower mortality rates


Eating just a handful of nuts can be beneficial for your health, according to new research

By Agency

6:00AM BST 11 Jun 2015


Just half a handful of nuts a day can cut your risk of dying from a string of major diseases, a new study reveals.

The study confirms a link between peanut and nut intake and lower mortality rates, but found no protective effect for peanut butter.

Researchers found that 10 grams of nuts or peanuts per day, around half a handful led to a lower risk of dying from respiratory disease, neurodegenerative disease, and diabetes, as well as cancer and cardiovascular diseases.

The effects are equal in men and women.

The researchers from Maastricht University in Holland found peanuts show at least as strong reductions in mortality as tree nuts, but peanut butter is not associated with mortality.

The study, published in the International Journal of Epidemiology, was carried out within the Netherlands Cohort Study, which has been running since 1986 among more than 120,000 Dutch men and women, aged 55 to 69.

Nut consumption was assessed by asking about portion size and frequency of intake of peanuts, other nuts, and peanut butter.

The researchers analysed the relationship with overall and cause-specific mortality since 1986.

The associations between nuts and peanut intake and cardiovascular death confirm earlier results from American and Asian studies that were often focused on cardiovascular diseases.

However, the new study found that mortality due to cancer, diabetes, respiratory, and neurodegenerative diseases was also lowered among people who eat peanuts and nuts.

Project leader Professor Piet van den Brandt said: "It was remarkable that substantially lower mortality was already observed at consumption levels of 15 grams of nuts or peanuts on average per day, half a handful.

"A higher intake was not associated with further reduction in mortality risk.


"This was also supported by a meta-analysis of previously published studies together with the Netherlands Cohort Study, in which cancer and respiratory mortality showed this same dose-response pattern."

He said peanuts and tree nuts both contain various compounds such as monounsaturated and polyunsaturated fatty acids, various vitamins, fibre, antioxidants, and other bioactive compounds, that possibly contribute to the lower death rates.

However, besides peanuts, peanut butter also contains added components such as salt and vegetable oils.

In the past, it has been shown that peanut butter contains trans fatty acids and therefore the composition of peanut butter is different from peanuts.

Prof van den Brandt said the adverse health effects of salt and trans fatty acids could inhibit the protective effects of peanuts.

http://www.telegraph.co.uk/news/hea...f-nuts-can-save-your-life-says-new-study.html


Peanut and peanut oil has been labeled a "villain" in recent years.
 

OneGrimPilgrim

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A handful of nuts can save your life, says new study
The study confirms a link between peanut and nut intake and lower mortality rates


Eating just a handful of nuts can be beneficial for your health, according to new research

By Agency

6:00AM BST 11 Jun 2015


Just half a handful of nuts a day can cut your risk of dying from a string of major diseases, a new study reveals.

The study confirms a link between peanut and nut intake and lower mortality rates, but found no protective effect for peanut butter.

Researchers found that 10 grams of nuts or peanuts per day, around half a handful led to a lower risk of dying from respiratory disease, neurodegenerative disease, and diabetes, as well as cancer and cardiovascular diseases.

The effects are equal in men and women.

The researchers from Maastricht University in Holland found peanuts show at least as strong reductions in mortality as tree nuts, but peanut butter is not associated with mortality.

The study, published in the International Journal of Epidemiology, was carried out within the Netherlands Cohort Study, which has been running since 1986 among more than 120,000 Dutch men and women, aged 55 to 69.

Nut consumption was assessed by asking about portion size and frequency of intake of peanuts, other nuts, and peanut butter.

The researchers analysed the relationship with overall and cause-specific mortality since 1986.

The associations between nuts and peanut intake and cardiovascular death confirm earlier results from American and Asian studies that were often focused on cardiovascular diseases.

However, the new study found that mortality due to cancer, diabetes, respiratory, and neurodegenerative diseases was also lowered among people who eat peanuts and nuts.

Project leader Professor Piet van den Brandt said: "It was remarkable that substantially lower mortality was already observed at consumption levels of 15 grams of nuts or peanuts on average per day, half a handful.

"A higher intake was not associated with further reduction in mortality risk.


"This was also supported by a meta-analysis of previously published studies together with the Netherlands Cohort Study, in which cancer and respiratory mortality showed this same dose-response pattern."

He said peanuts and tree nuts both contain various compounds such as monounsaturated and polyunsaturated fatty acids, various vitamins, fibre, antioxidants, and other bioactive compounds, that possibly contribute to the lower death rates.

However, besides peanuts, peanut butter also contains added components such as salt and vegetable oils.

In the past, it has been shown that peanut butter contains trans fatty acids and therefore the composition of peanut butter is different from peanuts.

Prof van den Brandt said the adverse health effects of salt and trans fatty acids could inhibit the protective effects of peanuts.

http://www.telegraph.co.uk/news/hea...f-nuts-can-save-your-life-says-new-study.html


Peanut and peanut oil has been labeled a "villain" in recent years.

am already a 'nut' for nuts! :D
 

anupamsurey

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nah, i believe in Daal rooti, and enough vegetables.
it may be true for those who eat oiled and junked stuff, and lots of non veg (high on grease like the british).
though eating nuts is good in winters, with its high protein and high calories it is an ideal snack in winters and this is when i like to eat Nuts, especially during Sankranti/ lori if you are in North India:):)
 

anupamsurey

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have you ever heard it, Biharis, Odiya, and bengali call peanut by the name of Badaam, i dont know what they use for actual badaam:rofl::rofl::rofl:
 

OneGrimPilgrim

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have you ever heard it, Biharis, Odiya, and bengali call peanut by the name of Badaam, i dont know what they use for actual badaam:rofl::rofl::rofl:
they call it kath-badam i think. i had eaten those peanuts mixed with chopped onions and a spice or two during a boatride on the Hooghly river once. liked it immensely! tried to make it at home several times, but couldn't recreate that taste.

also, samosa in Bengali is called 'singara/singhada', which also happens to be the Hindi term for water chestnut. damn it! this post proved to be hunger-inducing and mouth-watering! time for singhada has arrived BTW! :D
 

anupamsurey

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I remember attending dinner after a conference in banks of hoogly, gives exotic experience.
I too like singada, though i could only make one difference from normal samosas. singada have chopped potatoes in it instead of smashed potatoes.
 

Rashna

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Diabetic diet: 20 healthy foods for diabetics

A diabetic diet consists of foods that are healthy for a controlled diabetic diet. This comprises a list of foods for diabetics that is high in fiber, antioxidants, and vitamins and minerals. The list of foods that we have included in this diabetics diet slideshow are also familiar and easy to find. These are not the only food for diabetics, but including them in your diabetes meal plan will help improve your overall health
.

High fiber
High fiber foods are known to lower blood cholesterol and blood sugar levels. Whole grains, oats, channa atta, millets and other high fiber foods should be included in foods for diabetics. Maida, sooji, noodles, pasta should be avoided. If one feels like consuming pasta or noodles, it should always be accompanied with vegetable /sprouts.

Beans
Beans have always been the undervalued protein that could work best when used as a substitute for meat. They stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight management, a very good example for food for diabetics. To save time cooking beans, use a pressure cooker. Soaked beans are tender in just 10 to 15 minutes.

Barley
Barley is great for a healthy diet. Barley includes both soluble and insoluble fiber in abundance. It can be added to soups, cereal and salads.

This food for diabetics reduces the rise in blood sugar after a meal by almost 70 per cent, and hence keeps your blood sugar lower and steadier for hours.

Carrots
While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low. This food for diabetics are one of nature's richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control.

Asparagus

Scientists have found regular intake of the increasingly popular vegetable keeps blood sugar levels under control and boosts the body's production of insulin, the hormone that helps it to absorb glucose, the Daily Mail reported.

Milk

Milk is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option as a fod for diabetics, however other product like curds, butter milk and or cottage cheese are also good substitutes. But, one should ensure that low fat milk is consumed, as fat in milk is not healthy and also adds to extra calories.

Vegetables and pulses

Vegetables are a good source of vitamins and fiber. High fiber vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included as food for diabetics. Also, pulses with husk and sprouts are a healthy option and should form a part of the diet.

Good quality fat
It is important to choose fats wisely as some fats are healthier for the body than others. One should carefully choose cooking oils that are high in MUFA (Monounsaturated Fat) as these fatty acids control bad cholesterol and control diabetes as well. High N3, with low saturated fatty acid content is another good property of oil. Canola is the right option as a food for diabetics with all these healthy properties for diabetes and heart health and is a good recommendation as cooking oil.

Olive oil
Unlike butter, the good fat in olive oil won't increase insulin resistance and help reverse it. A touch of olive oil also slows digestion, so your meal is less likely to spike your glucose. As a food for diabetics use them in salads, pastas and starters.

Fruits
Fruits high in fiber such as papaya, apple, orange, pear and guava should be consumed. Fruits contain fructose which does not let the blood sugar levels rise immediately and thus can be easily consumed as food for diabetics. However, calories from excess intake remain.

Apples
Apples are naturally low in calories, yet their high fibre content. This food for diabetics fills you up, battles bad cholesterol, and blunts blood-sugar swings. Eat them whole and unpeeled for the greatest benefit, or make a quick baked apple.

Berries
Berries are full of fibre and antioxidants. The red and blue varieties also contain natural plant compounds called anthocyanins. Scientists believe these may help lower blood sugar by boosting insulin production.

Broccoli
Broccoli is filling, fibrous, and full of antioxidants. It's also rich in chromium, which plays an important role in long-term blood sugar control. Use this food for diabetics in soups, pasta dishes, and casseroles, or saute it with garlic, soy sauce, or for a taste you'll fall for.

Flaxseeds
They're rich in protein, fibre, and good fats similar to the kind found in fish. They're also a source of magnesium, a mineral that's key to blood-sugar control because it helps cells use insulin. The best way to have this food for diabetics in in the morning as soon as you get up. A tablespoon of it works wonders.

Oatmeal
Oatmeal is loaded with soluble fibre which, when mixed with water, forms a paste. Just as it sticks to your bowl, it also forms a gummy barrier between the digestive enzymes in your stomach and the starch molecules in your meal. So it takes longer for your body to convert the carbs you've eaten into blood sugar. This dieter's food can be best used as a food for diabetics in breakfasts, porridges, soups and casseroles.

Fish
According to a Harvard School of Public Health study eating fish just once a week can reduce your risk of heart disease by 40 per cent. The fatty acids in fish reduce inflammation in the body—a major contributor to coronary disease—as well as insulin resistance and diabetes. Grilled fish is a good food for diabetics

Small frequent meals
A large meal gives rise to higher blood sugar in one's body, therefore it is essential to take small frequent meals to prevent both higher and very low blood sugar values and keep them constant. Food for diabetics should consists of small in between snacks can be dhokla, fruit, high fiber cookies, butter milk, yogurt, upma/poha with vegetables etc.

Yogurt
Yogurt is rich in protein and another weight loss powerhouse: calcium. Several studies have shown that people who eat plenty of calcium-rich foods have an easier time losing weight- and are less likely to become insulin resistant.

Choose yogurt as a food for diabetics by including it in your breakfast, add fruits to it or sprinkle a low-fat granola for extra nutrients.

Nuts
Nuts are full of 'good' fats that fight heart disease. These fats have even been shown to help reduce insulin resistance and make blood sugar easier to control. Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may help regulate your blood sugar.

Cereal
The right breakfast cereal is the absolute food for diabetics, it's the best opportunity to pack more fiber into your day.

http://timesofindia.indiatimes.com/...-foods-for-diabetics/articleshow/17648230.cms

I have recently learnt about the benefits of barley... It also makes a very nice upma for breakfast.
 

Rashna

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What are the health benefits of barley?
Barley is a major cereal grain commonly found in bread, beverages, and various cuisines of every culture. It was one of the first cultivated grains in history and to this day has remained one of the most widely consumed grains in the entire world.

Whole grain foods such as barley have quickly been gaining popularity over the past few years due to the various health benefits they provide.

Whole grains are important sources of dietary fiber,vitamins, and minerals that are not found in refined or "enriched" grains. Grains that have undergone the refining process have had components removed (specifically, the bran and germ), which also removes most of the fiber and nutrients naturally found in most grains.

Choosing whole grains over their processed counterparts reduces the risk of several chronic diseases such as obesity, diabetes, heart disease and cancer.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of barley and an in-depth look at its possible health benefits, how to incorporate more barley into your diet and any potential health risks of consuming barley.

Nutritional breakdown of barley

Barley is commonly found in two forms: hulled and pearled. Hulled barley has undergone minimal processing to remove only the inedible outer shell, leaving the bran and germ intact. Pearled barley has had the layer of bran removed along with the hull.


Pearl barley is by far the most popular form of barley in the US. However, hulled barley is higher in fiber and nutrition as the bran layer is left intact.
Half a cup of hulled barley contains 326 calories, 11.5 grams of protein, 2 grams of fat, 0 grams ofcholesterol, 68 grams of carbohydrate and 16 grams of dietary fiber (64% of daily requirements).

That same serving provides 3% of daily calciumneeds, 18% of iron, 40% of thiamin, 15% of riboflavin, 21% of niacin, 15% of vitamin B6, 5% of folate, 30% of magnesium, 25% of phosphorus, 12% of potassium, 17% of zinc, 23% of copper, 50% of selenium and 90% of manganese needs.

Beta-glucans are a type of fiber that is found in barley. Recently, beta-glucans have undergone extensive studies in order to determine their role in benefitting human health.

They have been found to lower insulin resistance and blood cholesterol levels, thereby lowering the risk of obesity as well as providing an immunity boost.1

Possible health benefits of consuming barley
Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like barley decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.

Blood pressure
Maintaining a low sodium intake is essential to lowering blood pressure, however, increasing potassium intake may be just as important. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4,700 mg recommendation.4

In addition, potassium, calcium and magnesium (all present in barley) have been found to decrease blood pressure naturally.6

A study published in the Journal of the American Dietetic Association in 2006 concluded that "in a healthful diet, increasing whole grain foods, whether high in soluble or insoluble fiber, can reduce blood pressure and may help to control weight."

Bone health
The iron, phosphorous, calcium, magnesium, manganese and zinc in barley all contribute to building and maintaining bone structure and strength.5

The careful balance of the phosphate and calcium is necessary for proper bone mineralization - consumption of too much phosphorus with too little calcium intake can result in bone loss.

Bone formation requires the mineral manganese, and iron and zinc play crucial roles in the production and maturation of collagen.

Heart health
Barley's fiber, potassium, folate and vitamin B6 content, coupled with its lack of cholesterol, all support a healthy heart. Barley is an excellent source of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

A randomized, double-blind study from 2007 found that barley intake significantly reduced serum cholesterol and visceral fat, both of which are markers of cardiovascular risk.

The beta glucan fiber found in barley lowers LDL cholesterol by binding to bile acids and removing them from the body via excretion. An intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5%.1

In one study, those who consumed 4,069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium (about 1,000 mg per day).4

Vitamin B6 and folate, both present in barley, prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

Cancer
Selenium is a mineral that is not present in most foods but can be found in barley. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation, decreases tumor growth rates and improves immune response to infection by stimulating production of killer T-cells.2

The fiber in barley not only supports heart health. Fiber intake from plant-based foods is also associated with a lowered risk of colorectal cancer. Beta glucan fiber has been found to stimulate the immune system to fight cancer cells and prevent tumors from forming.1

Inflammation
Choline is a very important and versatile nutrient in barley that helps with sleep, muscle movement, learning and memory.

Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.3

Digestion and regularity
Because of its fiber content, barley helps to prevent constipation and promote regularity for a healthy digestive tract.

Weight management and satiety
Adequate fiber intake is commonly recognized as important factor in weight loss by functioning as a "bulking agent" in the digestive system.

Fiber in the diet helps to increase satiety and reduce appetite, making you feel fuller for longer with the goal of lowering your overall calorie intake.
How to incorporate more barley into your diet
Barley is a wonderfully versatile grain that is prized for its nutty flavor and chewy, pasta-like texture. It can be prepared in a number of ways and is usually found in stores in hulled or pearled form.


Barley can be added to soups, stews, salads and risottos to make them more hearty and flavorful.
Hulled barley has a somewhat chewier consistency than pearled barley and requires longer soaking and cooking times due to the outer bran layer that it contains.

In order to prepare hulled barley, it must be soaked overnight or at least for several hours to reduce the cooking time and achieve optimal flavor and texture.

After soaking the barley in twice its amount of water, it should be drained and rinsed before cooking.

To cook barley, add 1 cup of the grain to 3 cups of water and bring it to a boil, then reduce the heat and let the barley simmer for about 45 minutes.

The same cooking process can be applied to pearled barley, minus the soaking step.

Quick tips:

  • Add barley to any pot of soup or stew to make it heartier and more flavorful
  • Cook barley in your choice of broth and add a variety of vegetables for a tasty pilaf or risotto
  • Toss chilled cooked barley with diced vegetables and homemade dressing for a quick cold salad
  • Combine barley with onion, celery, mushrooms, carrots and green pepper. Add broth to the mixture, bring it to a boil, and then bake for approximately 45 minutes for an easy and healthy barley casserole.
Potential health risks of consuming barley
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

Barley contains gluten, and, therefore, should be avoided by those with celiac disease.

Malt, malted beverages such as beer, and several flavorings are derived from barley, which means they are not gluten-free and should not be consumed by individuals with celiac.

Be sure to drink plenty of liquids as you increase your fiber intake. Do not try to get all of your fiber at one time, but instead eat some at every meal and snack.

Gradually increase your fiber intake for 1 or 2 months to help prevent digestive discomfort as your body adjusts to the change.7 Increasing fiber intake without adequate fluid intake could lead to constipation.

Written by Megan Ware, RDN, LD, registered dietitian and nutritionist and Helen Yuan, nutrition intern.
http://www.medicalnewstoday.com/articles/295268.php?page=2
 

anupamsurey

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Diabetic diet: 20 healthy foods for diabetics

A diabetic diet consists of foods that are healthy for a controlled diabetic diet. This comprises a list of foods for diabetics that is high in fiber, antioxidants, and vitamins and minerals. The list of foods that we have included in this diabetics diet slideshow are also familiar and easy to find. These are not the only food for diabetics, but including them in your diabetes meal plan will help improve your overall health
.

High fiber
High fiber foods are known to lower blood cholesterol and blood sugar levels. Whole grains, oats, channa atta, millets and other high fiber foods should be included in foods for diabetics. Maida, sooji, noodles, pasta should be avoided. If one feels like consuming pasta or noodles, it should always be accompanied with vegetable /sprouts.

Beans
Beans have always been the undervalued protein that could work best when used as a substitute for meat. They stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight management, a very good example for food for diabetics. To save time cooking beans, use a pressure cooker. Soaked beans are tender in just 10 to 15 minutes.

Barley
Barley is great for a healthy diet. Barley includes both soluble and insoluble fiber in abundance. It can be added to soups, cereal and salads.

This food for diabetics reduces the rise in blood sugar after a meal by almost 70 per cent, and hence keeps your blood sugar lower and steadier for hours.

Carrots
While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low. This food for diabetics are one of nature's richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control.

Asparagus

Scientists have found regular intake of the increasingly popular vegetable keeps blood sugar levels under control and boosts the body's production of insulin, the hormone that helps it to absorb glucose, the Daily Mail reported.

Milk

Milk is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option as a fod for diabetics, however other product like curds, butter milk and or cottage cheese are also good substitutes. But, one should ensure that low fat milk is consumed, as fat in milk is not healthy and also adds to extra calories.

Vegetables and pulses

Vegetables are a good source of vitamins and fiber. High fiber vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included as food for diabetics. Also, pulses with husk and sprouts are a healthy option and should form a part of the diet.

Good quality fat
It is important to choose fats wisely as some fats are healthier for the body than others. One should carefully choose cooking oils that are high in MUFA (Monounsaturated Fat) as these fatty acids control bad cholesterol and control diabetes as well. High N3, with low saturated fatty acid content is another good property of oil. Canola is the right option as a food for diabetics with all these healthy properties for diabetes and heart health and is a good recommendation as cooking oil.

Olive oil
Unlike butter, the good fat in olive oil won't increase insulin resistance and help reverse it. A touch of olive oil also slows digestion, so your meal is less likely to spike your glucose. As a food for diabetics use them in salads, pastas and starters.

Fruits
Fruits high in fiber such as papaya, apple, orange, pear and guava should be consumed. Fruits contain fructose which does not let the blood sugar levels rise immediately and thus can be easily consumed as food for diabetics. However, calories from excess intake remain.

Apples
Apples are naturally low in calories, yet their high fibre content. This food for diabetics fills you up, battles bad cholesterol, and blunts blood-sugar swings. Eat them whole and unpeeled for the greatest benefit, or make a quick baked apple.

Berries
Berries are full of fibre and antioxidants. The red and blue varieties also contain natural plant compounds called anthocyanins. Scientists believe these may help lower blood sugar by boosting insulin production.

Broccoli
Broccoli is filling, fibrous, and full of antioxidants. It's also rich in chromium, which plays an important role in long-term blood sugar control. Use this food for diabetics in soups, pasta dishes, and casseroles, or saute it with garlic, soy sauce, or for a taste you'll fall for.

Flaxseeds
They're rich in protein, fibre, and good fats similar to the kind found in fish. They're also a source of magnesium, a mineral that's key to blood-sugar control because it helps cells use insulin. The best way to have this food for diabetics in in the morning as soon as you get up. A tablespoon of it works wonders.

Oatmeal
Oatmeal is loaded with soluble fibre which, when mixed with water, forms a paste. Just as it sticks to your bowl, it also forms a gummy barrier between the digestive enzymes in your stomach and the starch molecules in your meal. So it takes longer for your body to convert the carbs you've eaten into blood sugar. This dieter's food can be best used as a food for diabetics in breakfasts, porridges, soups and casseroles.

Fish
According to a Harvard School of Public Health study eating fish just once a week can reduce your risk of heart disease by 40 per cent. The fatty acids in fish reduce inflammation in the body—a major contributor to coronary disease—as well as insulin resistance and diabetes. Grilled fish is a good food for diabetics

Small frequent meals
A large meal gives rise to higher blood sugar in one's body, therefore it is essential to take small frequent meals to prevent both higher and very low blood sugar values and keep them constant. Food for diabetics should consists of small in between snacks can be dhokla, fruit, high fiber cookies, butter milk, yogurt, upma/poha with vegetables etc.

Yogurt
Yogurt is rich in protein and another weight loss powerhouse: calcium. Several studies have shown that people who eat plenty of calcium-rich foods have an easier time losing weight- and are less likely to become insulin resistant.

Choose yogurt as a food for diabetics by including it in your breakfast, add fruits to it or sprinkle a low-fat granola for extra nutrients.

Nuts
Nuts are full of 'good' fats that fight heart disease. These fats have even been shown to help reduce insulin resistance and make blood sugar easier to control. Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may help regulate your blood sugar.

Cereal
The right breakfast cereal is the absolute food for diabetics, it's the best opportunity to pack more fiber into your day.

http://timesofindia.indiatimes.com/...-foods-for-diabetics/articleshow/17648230.cms

I have recently learnt about the benefits of barley... It also makes a very nice upma for breakfast.
with adequate exercise (cardio).
 

anupamsurey

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@Rashna anything on undoing suntan, Last time I was in Tamilnadu for an extended holiday, picked up a bad case of suntan there (esp. on forehead). I have a light wheatish complexion and the dark tan does look odd, with my personality people confuse me for some police officer instead of doctor:rofl::rofl:
 

Rashna

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1)Use himalaya face scrub follow it up with himalaya face pack.. that should remove the tan sufficiently.
2)Apply lacto calamine. If your skin is oily buy the lavender bottle, if its normal you can use the green one.
Apply this regularly.




@Rashna anything on undoing suntan, Last time I was in Tamilnadu for an extended holiday, picked up a bad case of suntan there (esp. on forehead). I have a light wheatish complexion and the dark tan does look odd, with my personality people confuse me for some police officer instead of doctor:rofl::rofl:
 

anupamsurey

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will give a try tp calamine, but are himalaya products good for tan.
1)Use himalaya face scrub follow it up with himalaya face pack.. that should remove the tan sufficiently.
2)Apply lacto calamine. If your skin is oily buy the lavender bottle, if its normal you can use the green one.
Apply this regularly.



 

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