The first commandment of healthy living is to eat plenty of fresh fruits. However, did you know that some fruits are healthier than others? Fruits do not have any added sugars but many fruits are rich in natural sugar. However, here are 11 fruits which have lowest sugar content.

Limes and lemons: Limes and lemons are known as sour fruits. While they are rich in vitamin C, they do not contain a lot of sugar. Freshly squeezed lime juice and hot water is the perfect drink to curb your appetite and raise metabolism.
Raspberries: Raspberries are rich in fiber but have only a little more than a teaspoon of sugar per cup. This makes them the perfect fruit to start the day with.
Strawberries: Strawberries may taste sweet but a cup of fresh strawberries has only about 7 grams of sugar. However, a cup of strawberries has enough vitamin C to take care of your daily requirements.
Blackberries: A cup of these berries also has minimal sugar. Along with fiber, these fruits are also rich in antioxidants. These berries also help lower the risk of type 2 diabetes, cardiovascular diseases, and other such conditions.
Kiwi: Did you know that kiwis are technically berries? Each kiwi has less than 6 grams of sugar but is very rich in vitamin C.
Grapefruit: A grapefruit is a perfect breakfast. These citrus fruits are rich in fiber and low in sugar. Half a grapefruit contains only 52 calories and minimal sugar. They are also rich in vitamin A, vitamin C, and potassium.
Avocado: Avocados are naturally low in their sugar content. One raw avocado has less than a gram of sugar. However, they are full of vitamin C, vitamin K, folate, and potassium.
Watermelon: Summer would be incomplete without watermelons. Though they taste sweet, watermelons are very low in sugar. A cup of watermelon has less than 10 grams of sugar.
Cantaloupe: Cantaloupes are rich in vitamin A but a cup of this fruit has only about 14 grams of sugar. They are also rich in vitamin B, magnesium and fiber.
Oranges: Eating an orange is the best way to boost our vitamin C levels and keep infections away. One orange typically contains less than 70 calories and 12 grams of sugar.
Peaches: A medium sized peach has less than 13 grams of sugar. This is an example of how taste can be deceptive when it comes to calories.
Given the sugar content in these fruits, it would be a great idea for the diabetics and weight watchers to include them in their diet and have a healthy and hearty meal. If you wish to discuss about any specific problem, you can consult a General Physician.

11 Best Fruits That Are Low In Sugar Content!

Potassium is an essential mineral which is known as an electrolyte. Electrolytes are responsible for maintaining the ionic balance of your body. Other electrolytes are sodium, calcium, magnesium, phosphate, chloride. These electrolytes bear an electric charge which manages the electrical activity of your health system. Potassium also helps the muscles of the body to function properly. In fact, it has its contribution in regulating blood pressure; a crucial role for a healthy heart.

Potassium deficiency is a kind of medical condition which is known as hypokalemia. The normal level of potassium in the human body should be in between 3.5-5.0 mmol/L. But the deficiency in potassium can cause severe problems including muscle weakness, nerve disorders, heart problems, etc. Kidney is the organ which is known to manage the potassium balance by removing the extra potassium through urine.

Causes of potassium deficiency:

Lack of potassium in diet
Dehydration
Diarrhoea
Too much sweating
Several medicines also cause potassium deficiency

Signs of potassium deficiency:

You are getting wiped out too often: Like it is discussed before that potassium is responsible for your muscles to work actively. Each and every cell needs the required amount of potassium to work effectively. So, a little deficiency of potassium can leave you exhausted throughout the day. If your normal working routine leaves you exhausted and if you are sweating too often, then there is a chance that you are suffering from hypokalemia.
High blood pressure: Potassium plays an important role in maintaining the blood pressure by helping in relaxing the blood vessels. Low potassium can cause the blood vessels to get constricted, due to which your blood pressure increases.
Muscle weakness: Potassium plays a significant role in building the strength of your muscles. Lack of potassium can easily cause muscle weakness, aches and spasms.
Irregular heartbeat: Anything regarding your heart problem can scare you badly; especially when you experience sudden skipped heart rate or when your heart rate doubles. Low potassium can cause such palpitations and skipped heartbeat.
Feeling dizzy: Lack of potassium in your body can slow down your heart rate and make you feel dizzy or you may feel that you are going to faint. Though many other medical conditions can be responsible for such symptoms but hypokalemia is one of them.
Constipation: Potassium deficiency can affect your overall health. You might encounter symptoms like bloating, abdominal cramping etc.
Numbness and tingling: Potassium is significant in keeping your nerves healthy. Potassium deficiency can make you experience numbness, needle sensations on your feet, wrist, etc.
These are the signs that people encounter when they suffer from hypokalemia. Hypokalemia can make you feel extremely sick and it causes several diseases which are discussed above. It is always advisable to visit a doctor when you encounter any of these above mentioned symptoms.

Potassium Deficiency - 7 Signs You Are Suffering From It!

In this health-conscious era, more and more people want to stay fit. They constantly look for ways to maintain good health. Many have even developed a good habit of starting the day with a glass of lukewarm water as soon as they wake up in the morning. Yes, drinking water on an empty stomach offers the maximum health benefits. It not only stimulates the removal of toxins from the body but also benefits the overall digestive system. 

Although warm water isn t the most palatable, there are many reasons to start drinking it this way, either alone or with lemon. Below given are 6 reasons to start drinking lukewarm water on an empty stomach:

Digestive system: The food pipe, after having digested a variety of foods the previous day, would still be left with remnants. Starting the day with a glass of warm water acts as a good flush, which removes all these remnants. The warm or hot water also helps in removing greasiness, which is very helpful in people who eat a lot of junk food.
Helps in Weight loss: Drinking warm water on an empty stomach is perfect for those who are trying to lose weight as warm water raises body temperature and the metabolism. This, eventually, helps in burning more fat and boosting the weight loss efforts through diet and exercise changes. Ideally, you should add some drops of lemon in it. 
Strengthens Immune system: When a glass of hot water along with some lime is consumed early in the morning, it gives the required dose of vitamin C and potassium to the body, which strengthens your immunity system. Also, as the stomach is empty, the absorption is faster. 
Maintains body s pH balance: The body s pH turns alkaline as the ascorbic acid and the citric acid is easily digested and removed from the system. Drinking warm water helps in maintaining the required pH in the body.
Keeps you positive throughout the day: A nice juicy lime smells great, and this can be one of the best mood enhancers to begin your day with.
Skin and hair: For anybody with good skin, the key success factor is hydration, and a glass of warm water in the morning works like a cherry on the cake. When our body accumulates toxins, it becomes prone to illness and aging. A glass of hot water in the morning stimulates detoxification and helps in repairing skin cells and elasticity.
So, start your day with a glass of warm water and feel the difference. In case you have a concern or query you can always consult an expert & get answers to your questions!

Benefits of Drinking Lukewarm Water in Morning - Start Your Day With It?

It is a known and proven fact that eating while consuming alcohol is necessary. One tends to grow hungrier, the more he or she drinks alcohol. This is because alcohol has the attribute to stimulate one s appetite in such a way that one would have you craving for food that is rich in salt and high in fibre. Consuming only alcohol ignoring the hunger would lead to several diseases like pancreatitis and issues with the liver.

Though the appetite of an individual during alcohol consumption tends to incline towards snacks like pizza, french fries, nuts and cheese cubes, it is wise to opt for healthier food choices. Salty food can worsen the dehydration effects of the body. And as the body tends to be dehydrated during drinking, it is better to avoid salty food. High-fibre food items are not good for the health either. It delays the digestion process, which is not a good sign for the body. Also, it is also not advisable to eat food in large portions before going to bed, especially after alcohol intake.

There is a variety of healthy food that one can eat along with alcohol

Soup: A clear soup, like chicken clear soup or vegetable clear soup, which has a broth-like texture, is a healthy choice. Creamy soup with cream of chicken or cream of mushroom should be avoided as it would make one heavy, thus delaying the digestion process.
Rice: Plain rice is said to be one of the best food that is easy to digest, paired up with a light vegetable dish. It is very nutritious as well.
Chicken sandwich: Grilled chicken sandwich without cheese and mayo is a healthy food tip as it contains sodium.
Popcorn: Popcorn does not contain fat, neither is it high-fibre. It is the best low-calorie food to go along with alcohol and it tastes really good too.
Wheat crackers: Wheat crackers contain whole grains. It is full of complex carbohydrates, which help the alcohol to absorb easily. It also consists of Vitamin B, which like potassium, gets reduced with the consumption of alcohol.
Banana: It is rich in potassium. Though an individual would never have a banana along with alcohol, it is healthy as the level of potassium should be taken care of while drinking alcohol.
Wheat bread: Wheat bread toast can be consumed with alcohol without butter or cheese. It is an alternative to wheat crackers for those who do not prefer it.
Oats: Cooked food is easy to digest with alcohol, so a pot of cooked oatmeal can be a healthy accompaniment. It can be spiced up a bit to add flavour.
Salad: Salad is refreshing and healthy at the same time. It can be bland, but it is better to have healthy salad as an accompaniment than having salty food with alcohol.
Milk cereal: Cereal, especially whole grain cooked with low-fat milk, is healthy.
By being aware of the right eatables, the ill effects of alcohol can be mitigated to a large extent.

Alcohol - 10 Healthy Foods that You Can Eat With It!

Nuts and dry fruits are probably the oldest and traditional superfoods which our mothers have diligently offered us for our good health. Packed with proteins, iron, magnesium, healthy fats, vitamin B and fiber, these nutritional powerhouses are a must in our diet, but only in a limited quantity. Yes, taking almonds, dates, cashews, pistachios, and walnuts in excess amount can lead to excessive body heat, giving rise to nasty pimples and rashes. Not more than 2 tablespoons of dry fruits are recommended in a day because of their sugar content, they can easily help to put on weight by adding excess calories.

But, how true is the claim or is it a myth? Let's find out.

Here is a brief overview of how overconsumption of dry fruit is detrimental to health:

Weight gain: Studies conducted by researchers over the years has revealed that it takes over 3500 calories to gain 1 pound of weight. However, consuming just 250 calories from dry fruits can result in over 2 pounds of weight in a single month. A sudden increase in weight can bring in other complications such as obesity, menstrual problems in women, high blood pressure, etc. It is therefore imperative to avoid excess intake of dry fruits. To ensure minimum intake of calories, we could focus on dates, apricot, cranberries, blueberries, etc.
Asthma: Sulphur dioxide is often used to process dry fruits. Studies revealed that this foul-smelling gas isn t very harmful when consumed in limited quantities. But, as per food safety experts, the permissible limit of Sulphur dioxide in humans should not be more than 20 mg per day as it can cause asthma, allergic reaction and skin rashes in an individual.
Gastrointestinal problems: Food items with high fiber content help in regular bowel movement and smooth blood flow. However, consuming too much fiber can lead to bloating, diarrhea, flatulence, cramps and constipation. This is exactly the case with dry fruits as well. They contain fiber and have the capacity to wreak havoc in the intestinal lining on overconsumption. Gradual and steady consumption of dry fruits over a period of time can mitigate this risk. 
Tooth decay: Dry fruits that are available in the market come with a thick coat of sugar so that they do not infuse moisture and stick to each other. This sugar significantly contributes to tooth decay. This is the reason why overconsumption of dry foot should be avoided.
Sugar crash: Most dry fruits have a high glycaemic index which can quickly surge blood sugar levels and spike energy levels. Therefore, patients suffering from high pressure should strictly refrain from dry fruits.
While the cons appear frightening, do not cross the nuts off the grocery list completely. Dry fruits when consumed under control, can be really helpful. So remember that moderation is the key. And in case you have a concern or query you can always consult an expert & get answers to all your questions!

Dry Fruits - 5 Reasons Why You Must Not Eat Too Many!

Healthy living is the key to a happy life, there are plenty of ways to lead a healthy life. An effective one is to include kidney beans as a part of your diet because as per Ayurveda, legumes should be part of almost every meal of the day as they are a rich source of protein. Kidney beans as you must be aware is a type of bean that gets its name from its shape, which is like a kidney. These are readily found throughout the year both in dry as well as in canned form.

What health benefits do they offer?
With the help of the kidney beans, you can prepare many delicious dishes which you can enjoy and at the same time enjoy the health benefits as well. Kidney beans offer a lot of health benefits which are being discussed below.

Excellent source of fiber: Kidney beans are an excellent source of both soluble and insoluble fiber. Most importantly, the fiber present in the kidney beans helps in the lowering the level of cholesterol in the blood. According to Ayurveda, kidney beans are extremely helpful in the prevention of many disorders of the digestive system. It helps in keeping the digestive system absolutely clean and free of problems. In addition to this, the fiber content in kidney beans is extremely good for patients suffering from diabetes since it can keep the blood sugar under control.
Good source of energy: Kidney beans help in the replenishment of iron in the body which is the integral component of hemoglobin in the blood. The iron is the key enzyme for the production of energy and metabolism in the body. Thus, kidney beans are an excellent source of energy. Moreover, kidney beans also promote the slow burning of the complex carbohydrates thereby providing energy to the body while stabilizing the level of sugar in the blood. These beans are also a good source of the trace mineral manganese which acts as the vital cofactor in energy production in the body.
Good for heart and memory: Kidney beans contain significant amount magnesium and folate which helps in the lowering of homocysteine which reduces the risk of heart attack, peripheral vascular disease or stroke. The rich supply of magnesium in the kidney beans provide great benefits to our cardiovascular system. These beans are also rich in vitamin B1 or Thiamine which are extremely good for the brain cells and cognitive function.
Since kidney beans provide numerous such benefits, you can make it a part of your diet. In case you have a concern or query you can always consult an expert & get answers to your questions!

Kidney Beans (Rajmah) - Are They Good For Your Health?

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