FOOD & HEALTH

Photo Credits- Robin Stickel

SUFFERING FROM DIABETES?? FOODS TO AVOID

B y S u n i l M a l h o t r a S t o c k I m a g e s

Diabetes no doubts is a chronic disease that has taken epidemic like proportions all over the globe. But for those suffering from the same it is not the end of the road, you do not necessarily have to stop eating as you desire but a diet plan can be made to include almost all foods but you have to regulate the intake. A balanced, healthy diet can go a long ay to manage and thereby minimise the risk of complications arising out of diabetes. No you may seriously think about the foods to be avoided. Here are some suggestions compiled by us:

White Bread, Rice and Pasta: Some of the most common of our daily foods, but they are high carb processed foods .These have been known to increase blood sugar levels( Type 1&2 Diabetes) in most people. Replacing these low fibre foods with high fibre foods markedly reduced blood sugar levels in people with diabetes and also Regulated cholesterol. It is certainly advisable if you could change over to Brown bread and rice. Fruit flavoured Yoghurts: These are found to be usually low in fat but high in sugar which ultimately leads to higher sugar and insulin levels. Whole milk plain yogurt is definitely a more healthy choice for diabetes control and your overall health . Sugar sweetened beverages: It is probably the worst choice for people with diabetes. Sweet drinks and Sodas are very high in carbs leading to high blood sugar levels. The fructose content ,which is on the higher side, has been directly linked to insulin resistance and an increased risk of fatty liver, obesity as also some other diseases. Trans Fats: Extremely Unhealthy!! Yes these artificial trans fats are supposed to be very harmful .Trans Fats are made by adding hydrogen to unsaturated fats to stabilise them. Frozen foods, peanut butter, crackers, spreads, margarines etc; are often laden with these as they help increase the shelf life of a product. Trans fats are responsible for inflammation, belly fat, resistance to insulin and heart diseases.

Dried Fruits: They are supposed to be a great source for many important minerals and vitamins including potassium and vitamin C. In the process of drying, due to the loss of water, these nutrients get highly concentrated as does the sugar present which again is harmful to a person with diabetes. Therefore it is highly beneficial to for fresh fruits low in sugar and optimal for blood sugar control. Packaged Snack Foods: Bad Snack Choice!! Generally made from refined flour they have very few nutrients whereas they are full of fast digesting carbs which lead to increased blood sugar levels. Avoid having these as much as you possibly can. Fruit Juice: Considered generally to be a healthy drink, it is as bad as other sweetened beverages like soda etc;. This holds true for even unsweetened juice which in some cases is even higher in sugar and carbs than carbonated drinks. The high content of fructose can really worsen your insulin resistance, alleviate the risk of heart disease and also promote weight gain. French Fries: If you are a diabetic please stay religiously away from French fries. Potatoes themselves are very full of carbs but once peeled and fried in vegetable oil they spike your blood sugar to much higher levels. They may be instrumental in risk of cancer, heart disease and cause inflammation. Similarly there are various other foods that may be the cause for your increased sugar levels and you must take precautions to avoid them to lead a good healthy life. A little change in your lifestyle will go a long way.

Photo by Julia Volk

BENEFITS OF HAVING GREEN CHILLIES

B y S u n i l M a l h o t r a S t o c k I m a g e s

Really So? Surprising, is it? Chillies in general are supposed to add that spicy kick to your food but as mentioned earlier the green variety contains a number of nutrients that are actually beneficial for your health. What makes their consumption (limited quantity ),of course beneficial? Here we list some benefits associated with green chillies. Consumption of green chillies prevents heart diseases like atherosclerosis. Supposedly they are good for heart health. The consumption of green chillies helps reduce blood cholesterol levels and triglyceride levels to prevent atherosclerosis, a critical condition that causes build-up of fats, cholesterol and other harmful substances on the artery walls. Eating chillies can also prevent formation of blood clots, one of the major causes of heart attacks.

Green chillies are rich with vitamin C.

An important nutrient, Vitamin C, it helps maintain numerous bodily functions. Surprisingly just like citrus foods green chillies are an equally good source of vitamin C. The abundant amount of vitamin C present in green chillies, their intake can actually keep your skin glowing .They also help strengthen your immune system as vitamin C is an antioxidant.

Have zero calories and can boost metabolism too.

Add a few green chillies to your diet if you are looking to lose some weight. The faster metabolism achieved by its intake helps lose weight as the process leads to use up stored fat. As they have zero calories, no chance of gaining weight.

Green Chillies are natural Iron Boosters.

If you have iron deficiency and are looking to increase your haemoglobin levels start adding green chillies to your diet. They are a great medium to help absorb iron and simultaneously provide you with Vitamin C..

Capsaicin present in green chillies helps with common cold.

Capsaicin is an active component of green chillies that helps in stimulating your blood flow .This action can be very useful if you are suffering from sinus or common cold. It can also help to stimulate the cooling centre of the hypothalamus in the brain to help bring down body temperature.

So friends, get ready to incorporate green chillies to your diet and reap the benefits!