Seasonal local mangoes or exotic avocado? Avocado and Mango both are rich in vitamins and minerals but which one should you choose?

Remember that the more food travels, the lesser will be nutrition. So consume seasonal & local fruits and vegetables.

Mangoes are even big yes for weight loss as it calms sugar cravings and slows down the development of fat cells.

Can I have mango if I have diabetes? Yes
Can I have mango if I have cholesterol? Yes
Can I have mango if have high bp? Yes

Remember, moderation is the key. And eat fruits on their own or first thing in the morning. Do not consume with or right after/before meals.

For all those who are concerned if mango really works for weight loss:

Your mango can help you become lean and toned, but you've got to eat it at the right time. Here's how it works: a mango, eaten with a meal, alters the ph balance or acidity of the stomach and disturbs both the glycemic index and glycemic load of your meal. When a mango is eaten on its own, exactly like the way you often eat your papaya and melon, the sugars and the micro-nutrients in the fruit are much more available to the body than they would be, when it is consumed along with, or right after a meal. So eat your mango after dinner, or have it, as some of us love to do, as aamras, with hot puris, and sure, you will be expanding that ring around your waist. 

Eat it first thing in the morning, or just after physical exercise, and it may just help you get that six pack.

If you have any further questions on issues related to nutrition or diet, ask me by clicking on 'Consult'.

From Lybrate: If you found this tip useful, please thank the doctor by clicking on the heart icon below. Also, spread good health by sharing this tip with your loved ones over WhatsApp, Facebook and other media.

Dietitian Tip - Seasonal Local Mangoes or Exotic Avocados?

Obesity doesn't happen overnight. It develops gradually over time, as a result of poor diet and lifestyle choices.

Obesity occurs when a person has too much fat stored in his/her body. This extra weight can come from body water, fat, bone and muscle. Obesity usually occurs when you consume more calories than you can burn. It is caused due to a variety of factors such as being physically inactive, eating foods containing a high fat content, overeating and genetic makeup. Obesity can have a lot of complications such as cancer, arthritis, stroke, heart diseases and diabetes.

How do people become obese?

Consuming too much calories: Nowadays people are consuming more food than they did in the previous generations. Consuming too much unhealthy calories can make people obese which may lead to a lot of complications in the future.
Leading a sedentary and unhealthy lifestyle: With the growth of technology, people have become more inactive and are leading a more sedentary lifestyle as compared to their past generations. With the advent of shopping malls and grocery outlets people don t have to walk miles for food. This also leads to an inactive lifestyle which later results in obesity.
Not getting enough sleep: According to studies, sleep deprivation may also lead to obesity. This happens due to an increased appetite because of hormonal changes. Sleep deprivation leads your body to produce less amounts of a hormone (leptin) which increases appetite.
Medications: Certain medications can also lead to rapid weight gain. In such cases, alternate therapy should be opted especially for those people who are predisposed to obesity and weight gain.
Obesity gene: According to statistics people who have the FTO gene variant in their bloodstream tend to eat more than usual. They also prefer fatty and high energy foods.
It is very difficult for obese people to reduce their weight. By changing in lifestyle like Diet, Physical activity level, water intake and sleeping pattern, if changed under supervision of specialist with dedication, discipline and faith in their dietitian, can give wonderful results for lifetime.

World Obesity Day - Why People Become Overweight?

High blood sugar occurs when the insulin in the body fails to metabolize the sugar from the food, which raises the amount of glucose in your blood. It is a metabolic disorder which can be managed effectively with the help of lifestyle modifications such as exercise and food. This article is going to focus on the foods that you can eat to lower your blood sugar levels.

Here are 9 foods that you can use to reduce blood sugar levels:

Cinnamon: Cinnamon is a herb which is very effective in getting your blood sugar down to manageable levels. You can simply sprinkle cinnamon on your food before eating it.

Fenugreek (methi): Fenugreek is a common spice which is used in almost all Indian cuisines. It has a number of health benefits, one of which is reducing blood sugar levels. Soaking fenugreek in water and then drinking it the next day is a very effective remedy in combating sugar problems.

Garlic: Not just for sending away the vampires!, it is also very effective in blood sugar control. Extracts of garlic have been shown to increase insulin in the body which is required to metabolize the sugar in the body.

Heart Healthy Fats: Heart healthy fat based foods such as nuts and seeds are good for increasing the good cholesterol levels (HDL) in the body. Avocadoes contain nutrients which lower the risks of various diseases such as diabetes. In a nutshell, these fats make the cells of the body less resistant to insulin.

Blueberries: Blueberries contain anthocyanin (water soluble pigments) which is very good for your health. They also contain fiber in large amounts which make you feel fuller faster. This fruit has also been shown to improve insulin sensitivity in the body.

Vinegar: Vinegar is an age old remedy to control blood sugar levels; it contains acetic acid which causes a reduction in certain harmful enzymes in the stomach. Vinegar is also known to prevent blood sugar spikes when consumed with food.

Complex Carbohydrates: Complex carbohydrates raise your blood sugar but not like its cousin, simple carbohydrates. Simple carbohydrates cause an immediate spike in your blood sugar levels where as complex carbs provide a steady stream of energy. So drop that packet of refined flour and get that whole wheat variant.

Cherries: Cherries, especially tart cherries and dark sweet cherries, are full of anthrocyanins. Insulin resistance prevents insulin from working properly to control blood sugar in normal ranges. Eating a diet high in anthrocyanins can mean improved use of insulin and lower blood sugars.

Nuts: People who eat nuts regularly have lower rates of heart disease than people who don't eat them. Even among the healthiest eaters, the ones who also eat nuts boast the best health record.

9 Foods That Can Reduce Your Blood Sugar Level

At this point of time, diabetes is one of the most chronic, fastest growing lifestyle disease in the world. Also known as diabetes mellitus, the condition is basically a metabolic disorder, wherein the human body cannot store and use fuel for the energy. This fuel or glucose is the one that powers all our bodily organs and ensures that we have the energy to carry out activities throughout the day.

And while diabetes is a popular medical condition, a lot of people don't have much information about it. Although, they know the major types of diabetes, they have no clue about the difference between them. Here we outline type I vs type ii diabetes-

***Type I diabetes- Formerly known as juvenile onset or insulin dependent diabetes, type I diabetes is the one in which your body's immune system destroys all kinds of cells that release insulin. Over a period of time, this results in elimination of insulin production from the body, because of which the cells cannot absorb glucose or sugar and produce energy. Type I diabetes have episodes of low blood sugar level and it cannot be problem. Symptoms usually start from childhood or young adulthood.

***Type ii diabetes- The adult onset or non-insulin dependent diabetes can develop at any age, particularly after the 30s, although the cases of same are rising rapidly among children. This type of diabetes involves production of insulin, but not in a right way, a condition known as insulin resistance. For this kind of diabetes, the person usually might not have symptoms before the diagnoses and there are rarely any episodes of low sugar level. It can be easily prevented or delayed by following a healthy lifestyle and indulging in regular exercising.

If you have any of the above symptoms or have more questions related to diabetes, click on consult privately to ask me.

From lybrate: If you found this tip useful, please thank the doctor by clicking on the heart icon below. Also, spread good health by sharing this tip with your loved ones over Whatsapp, Facebook and other media.

You Surely Know About Diabetes. But Do You Know Its Various Types?

According to physiologists, human bodies are of three types: endomorph, mesomorph and ectomorph. Endomorphs are round and fat; they find it difficult to lose weight. Mesomorphs are neither too fat nor too thin; they can lose the weight they gain very easily. Ectomorphs are usually thin and tall; they can eat whatever they want without gaining much weight.

If you are an ectomorph and you wish to gain weight, the bad news is that it will be difficult for you. Your metabolic rate is too high and your muscle growth is comparatively lower. If you want to gain muscles, you need a comprehensive workout routine and the right diet. Along with the right training, you need to remember to eat from the three major food groups: carbohydrates, proteins and fats.

I. Carbohydrates: Carbohydrate is the main energy source for your body and you need 50-60 per cent of it in your daily intake. The foods you can include in your diet are as follows:
1. Fruits
2. Oatmeal
3. Potatoes
4. Yam
5. Pasta
6. Whole grain cereal
7. Quinoa
8. Vegetables

II. Proteins: Protein is the most important macronutrient (food you need in huge amounts in your diet). Protein plays an important part in repairing your body and building muscles. You need 1.5 grams of protein intake as per your bodyweight. Proteins you can eat include:
1. Lean meat (Such as turkey or chicken)
2. Fish (Such as halibut, tilapia, cod, etc.)
3. Seafood (Such as crabs, prawns or lobsters)
4. Eggs
5. Skim milk
6. Whey protein
7. Cottage cheese

III. Fats: The correct fat intake will raise your testosterone levels (this hormone is responsible for muscle growth), protect the joints in your body, provide extra energy and improve your mood. You can add fat to your diet by consuming the following foods:
1. Nuts
2. Organic nut butter (Such as peanut butter or almond butter)
3. Fatty fish such as salmon, sardines, trout, tuna, mackerel and herring
4. Healthy oils (Such as olive oil, fish oil or flaxseed oil)
5. Avocado

Diet Tips for an Ectomorph

The humble Amla (or Indian gooseberry) is the best super food you can give to your body. In Ayurveda, Amla is treated like a Mother. You will be astonished by the care a single amla berry gives you. It makes your skin glow, hair shine, stomach settled, bones stronger, Immunity high and other organs very healthy! A regular intake of Amla keeps all illnesses at bay.

Here are top 9 of the numerous benefits Amla is packed with:

1)Richest source of Vitamin C:
Amla is one of the richest natural sources of Vitamin C. A single gooseberry packs Vitamin C content several times more than an orange. Vitamin C immensely helps degenerative health problems, such as heart disease, cancer, diabetes, osteoporosis, arthritis, and Alzheimer's disease. It helps greatly in common health problems like cold and flu as well.

2) Is a Skin God.
Skin health is directly propotional to stomach and hormonal health. Since Amla helps to detoxify the liver and aids digestion (as well as being a good source of Vitamin C and other minerals), one of the results of taking it regularly is that it almost instantly enhances one's complexion.

3) Is a Hair Hero.
Amla is a hair fortifier. Since Amla is great for digestion, it makes it easier for our bodies to absorb the calcium in the foods we eat, therefore resulting in healthier hair (as well as healthier bones, teeth, and nails). It helps us to preserve youthful hair color, and minimizes hair loss.

4) It enhances immunity: 
Packed with loads of Vitamin C and polyphenols, amla is a rich source of antioxidants.Due to high content of tannins, Amla has the property of dissolving free radicals thus reducing the damage caused by free radicals on the body. This improves the body's ability to fight disease. Regular intake of Amla prepares your body for fighting fatigue, weakness or diseases.

5) Reduces inflammation.
Due to its anti bacterial, astringent and anti-inflammatory properties, Amla helps in curing of infections, ulcers and also reduces fever.

6) Improves digestion.
Amla brings down acidity and helps the body to assimilate nutrients from the foods we eat. The fiber, polyphenol and water content of amla combined with its anti inflammatory properties make it a great antidote for an upset stomach.

7) Strengthens Liver.
Amla protects your liver from oxidative damage that is caused by chemicals or alcohol. It strengthens the liver and helps us to flush out toxins.

8) Regulates urinary system.
It regulates your urinary system and helps in flushing out toxins through the urinary system without over-stimulating it.

9) Relieves menstrual cramping.
Amla provides great relief for menstrual cramps. And a daily dose or amla juice or fruit can remove the trouble in the long term.


Amla - The Mother Of All Berries!

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