Category

Health

Category

Diabetes is a complicated chronic disease that can cause a myriad of complications to your body. Because of its potential to cause serious harm and diseases if not looked after properly, individuals who are dealing with diabetes should carefully monitor what they eat daily. Though the primary key to control diabetes is to maintain your blood sugar levels, eating foods that can help prevent heart disease and other diabetes complications is also really important.

So for all diabetics out there, whether you are type 1 or type 2, here are the top 5 foods for you

1.  Leafy Greens

Leafy greens are not only very low in digestible carbs, which can increase your body’s blood sugar, they are also low in calories and tremendously nutritious. Leafy greens, such as kale and spinach, are excellent sources of various minerals and vitamins. Aside from that, they are also loaded with the antioxidants zeaxanthin and lutein, which can prevent the onset of eye-related diabetes complications like cataracts and macular degeneration.

 2. Nuts

Almost everyone knows that nuts are tasty, but did you know that they are also a good source of nutrition? Nuts, no matter the type, are low in digestible carbs and contain good amounts of fiber. Nuts are also capable of lowering blood sugar and reduce inflammation if consumed regularly, according to research. Lastly, nuts can also significantly reduce insulin levels, which are linked to a range of serious diseases if it reached elevated levels.

3. Garlic

Garlic is an herb that is distinctively delicious and has a lot of incredible health benefits. This herb can reduce LDL cholesterol, blood sugar, and inflammation in people who are dealing with type 2 diabetes, according to numerous studies. Also, garlic can effectively reduce blood pressure if consumed on a regular basis. Pretty amazing for something that is regarded as a common cooking ingredient, right?

4. Fatty Fish

Fish is a healthy food, but fatty fish is even healthier. In fact, fatty fish is regarded as one of the healthiest foods in the entire world. A few examples of this type of fish are anchovies, herring, mackerel, salmon, and sardines – all are excellent sources of EPA and DHA, which are omega-3 fatty acids that have significant benefits for the heart. In addition, fatty fish is also loaded with high-quality protein. With its potency to reduce the risk of stroke and heart disease complications, regular consumption of fatty fish is encouraged in all diabetics.

5. Eggs

Affordable, delicious and nutritious – these are the adjectives that best describe eggs. Eggs are so amazing that they can keep you full for a long period of time – and can also increase your HDL cholesterol, improve your insulin sensitivity, and decrease inflammation in your body. Other than that, just like leafy greens, eggs are also great sources of the antioxidants zeaxanthin and lutein.

If you are trying to lose weight, then you should be wary of the foods you eat. For starters, you can begin by incorporating weight-loss-friendly foods into your diet, which are generally low in calories and high in fiber. That way, it will become easier for you to achieve your goals to burn fat and lose weight. So without talking any further, here are seven foods that can help you achieve your weight-loss goals.

1. Salmon

This fatty fish is not only a great source of omega-3 fatty acids, high-quality protein, and other valuable nutrients, it is also incredibly delicious and very satisfying to eat. Another impressive fact about salmon is that despite having a relatively low calorie content, it is highly capable of keeping you full for long periods of time.

2. Tuna

Similar to salmon, tuna is also a high-protein and low-calorie type of fish. Plus, it’s surprisingly low in fat. With its low traces of fat and calories and its high contents of protein, tuna has become a popular food among fitness models, bodybuilders, and regular individuals who just want to lose some weight.

3. Avocados

This one-of-a-kind fruit is filled to the brim with potassium, phytochemicals, monounsaturated fatty acids, and dietary fiber. Despite being loaded with fats and higher in calories compared to other veggies and fruits, avocados possess an incredible fat and fiber combo that may help with your efforts to slim down. In fact, according to a study, people who regularly eat avocados tend to have lower waist circumference and body weight than those who don’t eat this unique food.

4. Nuts

Nuts are high in fat, but the fat they are rich in are the health kind. Other than that, this tasty snack contains the right amounts of fiber and protein, which makes it the ideal food to munch on if you’re promoting weight loss. Though nuts are healthy in general, it’s important to remember that you should regulate your consumption, as they have relatively high amounts of calories.

4. Popcorn

Who would’ve thought that this popular movie theatre snack would be good for weight loss? This crunchy and tasty treat is a whole grain, which means that it is high in fiber. Apart from that, popcorn also has antioxidants and good nutrition stats – and is low in calories. Popcorn is the ideal snack for individuals with weight-loss goals, given that it isn’t doused in butter, which is an ingredient high in calories.

4. Yogurt

This exceptional dairy food is loaded with probiotics and proteins. For the uninitiated, probiotics are live bacteria that can improve your gut health and impact your weight positively. There are many types of yogurts, but the best ones are those with live and active cultures, as they are the kind that has a lot of probiotics. Lastly, do your best to avoid yogurt with added sugar, such as low-fat yogurt, because they will do more harm than good to your body.

4. Beans

You may have noticed a trend in this list that foods high in fiber are good for weight loss. Well, beans are also high in fiber, so you already know what that means. In addition to that, the consumption of beans is also associated with a slew of other health benefits, such as reducing the risk of cardiovascular disease, lowering blood pressure, and reducing LDL cholesterol. Oh, and I almost to forgot to mention that they are relatively low in calories.

Looking forward to live a fit and healthy life this coming New Year? Well, you can start by changing up the way you eat.

There are currently thousands of diets to try out, and the fact that they are too many can make it very confusing or overwhelming to some individuals who have yet to take their first step towards healthy living.

With the presence of numerous diet plans out there – each for various health purposes such as lowering cholesterol, losing weight, building muscle, and others – it’s kind of difficult to determine which one is best suited for your unique needs.

There is, however, one specific type of diet that is worth checking out. It’s called the ketogenic diet.

The ketogenic diet, or keto diet, is a diet that involves increasing fat intake and reducing carbohydrate intake. This diet, despite sounding unproductive, is actually really effective when it comes to improving your overall health. It’s worth checking out – and even trying out – because of several reasons. Here are three of them:

1.Keto Is a Powerful Way to Burn Fat

According to a study, the keto diet is highly capable of burning up higher amounts of fat (10 times) than other popular diets. This study also showed that the keto diet participants displayed outstanding changes in percent body fat, hemoglobin A1c, BMI, and weight in a span of 10 weeks compared to the participants on another effective fat burning diet. The keto diet is able to pull this off because it forces our body to reach into the reserves of stored fat for energy while reprieving muscle, keeping our calories or BMR burned at a remarkable pace as we shed off pure body fat.

2. Keto Is Good at Balancing Hormones

The keto diet’s hormone-balancing powers are really impressive. For fertility, the keto diet can significantly regulate blood sugar levels, reduce fasting insulin, and support balance of FSH to LH hormones using pituitary processes. Keto does this by utilizing fat as your main fuel, which can do wonders for your reproductive glands and aid in the release of estrogen that are tucked away in your body fat. But if you’re going to go keto for this specific reason, be sure to support it with the right nutritional compounds and supplements to avoid causing negative hormonal side effects.

3. Keto Is Effective at Trimming Blood Sugar Levels

Whether you have diabetes or not, the ability of keto to reduce blood sugar levels will be great for you. What’s even impressive is that it can help control and reverse type 2 diabetes. If you’re wondering how, the keto diet enables the body to maintain safe amounts of low glucose levels. When we lessen our dietary carbohydrate, it eliminates sudden rapid increases in blood sugar and reduces our body’s need for insulin. And by manufacturing ketones as the main fuel source from body instead of glucose from carbs, our body’s cell receptors will become less inflamed from less abuse and its insulin sensitivity will dramatically improve.