Seeds are the most basic part of a tree. Without the seed, there won't be any tree. But some seeds have more functions than growing trees. Some seeds can help you become healthy as well.
Here is a list of such seeds:
1. Sunflower seeds: They are a rich source of Vitamin E which is essential to the body to fight cancer. It also helps improve the immune system of the body. It reduces oxidative stress caused due to working out.
2. Chia Seeds: Chia seeds are full of carbohydrates and fiber. They help the body control blood sugar level. It also helps the body reach the satisfaction point after a meal, which helps in controlling digestion. It is a good source of plant protein and omega-3 fatty acids. Chia seeds contain antioxidants which help in repairing damaged cells.
3. Sesame seeds: Sesame seeds are known for being a source of calcium. Hence, they help in making the bones strong and healthy. They are also required for the muscles to function properly. Sesame seeds produce energy for the body to work out.
4. Pumpkin seeds: Pumpkin seeds contain a good amount of Magnesium, Zinc and plant-based Omega-3 fatty acids. Pumpkin seeds also help in protecting against type 2 diabetes and are good for the heart, liver health and also prevent insomnia.
5. Flax seeds: Flax seeds are rich sources of fibre. They contain a lot of soluble fibres which help in the process of digestion. Flax seeds also help control hunger and blood sugar level. Daily consumption of flax seeds keeps a check on the blood pressure level, which in turn reduces the risk of suffering from cardiovascular diseases. Due to the presence of lignin, flax seeds promote smooth blood flow.
6. Hemp seeds: Hemp seeds are whole proteins. Hemp seeds help to keep your hair and skin healthy. This is due to the presence of omega -3 and omega-6 fatty acids. They also help to lower the cholesterol level, due to the presence of phytosterols.
These seeds can provide you amazing health benefits and keep your body full of energy to carry out day to day activities. Hence, start including them in your daily diet for optimal health. In case you want to discuss something regarding your diet, you are recommended to visit a good dietitian/nutritionist.
What is Diabetes?
Human body requires glucose as a source of energy for all the cells in muscles, tissues and brain. At any given time, the levels of glucose in the blood are controlled by a hormone called ‘insulin’, which is released by the pancreas. In people with diabetes, the insulin secreted by the pancreas is in inadequate quantity, or the body cells become resistant to insulin. This results in an increase in the blood glucose levels, commonly known as high blood sugar.
What are the types of diabetes?
Type 1 diabetes (total lack of insulin): Type 1 diabetes, also known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin.
Type 2 diabetes (inadequate insulin and insulin resistance): In type 2 diabetes, the body does not use insulin properly which is called insulin resistance. At first, the pancreas makes extra insulin to make up for it, but over time it is not able to keep up and can’t make enough insulin to maintain normal blood glucose.
Gestational diabetes (diabetes acquired during pregnancy): Gestational diabetes is a condition in which a woman without diabetes develops high blood sugar levels during pregnancy, and usually reversible after giving birth. It can occur at any stage of pregnancy, but is more common in the second half of the gestation period.
Causes of Diabetes :
To understand diabetes, first you must understand how glucose is normally processed in the body.
How insulin works:
insulin is a hormone that comes from a gland situated behind and below the stomach (pancreas).
The pancreas secretes insulin into the bloodstream.
The insulin circulates, enabling sugar to enter your cells.
Insulin lowers the amount of sugar in your bloodstream.
As your blood sugar level drops, so does the secretion of insulin from your pancreas.
The role of glucose:
Glucose — a sugar — is a source of energy for the cells that make up muscles and other tissues.
Glucose comes from two major sources: food and your liver.
Type 1 diabetes causes :
Type 1 diabetes is caused by the immune system destroying the cells in the pancreas that make insulin. This causes diabetes by leaving the body without enough insulin to function normally.
This is called anSugar is absorbed into the bloodstream, where it enters cells with the help of insulin.
Your liver stores and makes glucose.
When your glucose levels are low, such as when you haven't eaten in a while, the liver breaks down stored glycogen into glucose to keep your glucose level within a normal range. autoimmune reaction, or autoimmune cause, because the body is attacking itself.
Viral or bacterial infection
Chemical toxins within food
Unidentified component causing autoimmune reaction
Underlying genetic disposition may also be a type 1 diabetes cause
Type 2 diabetes causes :
This is the most likely type 2 diabetes cause.
There are a variety of risk factors for type 2 diabetes, any or all of which increase the chances of developing the condition.
signs and symptoms of diabetes are the same in men and women?
Excessive thirst and hunger
Frequent urination (from urinary tract infections or kidney problems)
Weight loss or gain
Darkening of skin in areas of body creases
Breath odor that is fruity, sweet, or an acetone odor
Best Foods to Control Diabetes :
Figuring out the best foods to eat when you have diabetes can be tough.
The main goal is to keep blood sugar levels well-controlled.
However, it's also important to eat foods that help prevent diabetes complications like heart disease.
Here are the 16 best foods for diabetics, both type 1 and type 2.
1. Fatty Fish :
Fatty fish is one of the healthiest foods on the planet.
Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.
Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke.
2. Leafy Greens :
Leafy green vegetables are extremely nutritious and low in calories.
They're also very low in digestible carbs, which raise your blood sugar levels.
3. Cinnamon :
Cinnamon is a delicious spice with potent antioxidant activity.
Several controlled studies have shown that cinnamon can lower blood sugar levels and improve insulin sensitivity.
Long-term diabetes control is typically determined by measuring hemoglobin A1c, which reflects your average blood sugar level over 2–3 months.
In one study, type 2 diabetes patients who took cinnamon for 90 days had more than a double reduction in hemoglobin A1c, compared those who only received standard care.
4. Eggs :
Eggs provide amazing health benefits.
In fact, they're one of the best foods for keeping you full for hours (28, 29, 30).
Regular egg consumption may also reduce your heart disease risk in several ways.
Eggs decrease inflammation, improve insulin sensitivity, increase your "good" HDL cholesterol levels and modify the size and shape of your "bad" LDL cholesterol.In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels.
In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.
Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.
5. Chia Seeds :
Chia seeds are a wonderful food for people with diabetes.
They're extremely high in fiber, yet low in digestible carbs.
In fact, 11 of the 12 grams of carbs in a 28-gram (1-oz) serving of chia seeds are fiber, which doesn't raise blood sugar.
The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.
6. Turmeric :
Turmeric is a spice with powerful health benefits.
Its active ingredient, curcumin, can lower inflammation and blood sugar levels, while reducing heart disease risk.
What's more, curcumin appears to benefit kidney health in diabetics. This is important, as diabetes is one of the leading causes of kidney disease.
7. Greek Yogurt :
Greek yogurt is a great dairy choice for diabetics.
It's been shown to improve blood sugar control and reduce heart disease risk, perhaps partly due to the probiotics it contains
Studies have found that yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.
It's believed that dairy's high calcium and conjugated linolic acid (CLA) content may play a role.
What's more, Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt. It's also higher in protein, which promotes weight loss by reducing appetite and decreasing calorie intake.
8. Nuts :
Nuts are delicious and nutritious.
All types of nuts contain fiber and are low in digestible carbs, although some have more than others.
Here are the amounts of digestible carbs per 1-oz (28-gram) serving of nuts:
Almonds: 2.6 grams
Brazil nuts: 1.4 grams
Cashews: 7.7 grams
Hazelnuts: 2 grams
Macadamia: 1.5 grams
Pecans: 1.2 grams
Pistachios: 5 grams
Walnuts: 2 grams
Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c and LDL levels.
9. Broccoli :
Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolismBroccoli is one of the most nutritious vegetables around.
A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.
10. Flaxseeds :
Flaxseeds are an incredibly healthy food.
A portion of their insoluble fiber is made up of lignans, which can decrease heart disease risk and improve blood sugar control .
type 2 diabetes who took flaxseed lignans for 12 weeks had a significant improvement in hemoglobin A1c.
Flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity and feelings of fullness.
Your body can't absorb whole flaxseeds, so purchase ground seeds or grind them yourself. It's also important to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.
11. Strawberries :
Strawberries are one of the most nutritious fruits you can eat.
They're high in antioxidants known as anthocyanins, which give them their red color.
Anthocyanins have been shown to reduce cholesterol and insulin levels after a meal. They also improve blood sugar and heart disease risk factors in type 2 diabetes.
A one-cup serving of strawberries contains 49 calories and 11 grams of carbs, three of which are fiber.
12. Garlic :
Garlic is a delicious herb with impressive health benefits.
It may also be very effective at reducing blood pressure.
In one study, people with uncontrolled high blood pressure who took aged garlic for 12 weeks averaged a 10-point decrease in blood pressure.
One clove of raw garlic contains only 4 calories and 1 gram of carbs.
It is a commonly known fact that workouts are necessary for the maintenance and well-being of our system. While working is on everybody’s mind, must also work out with the sole aim of wanting to reduce their weight. To achieve your weight loss goals proper diet combined with exercise is the best
For all those wanting to start their workout regime has to bear in mind that one cannot exercise without having something to eat as diet and exercise go hand in hand. In fact. Diet contributes 70% and exercises 30% to achieve the desired results. But 70% diet does not mean you have to eat less, it means that you eat the right meal at the right time and in the right proportion. Hence it is very necessary to look into your pre-work meals.
Why proper pre-workout meals are necessary!
I have put down a list of few foods that you can have a workout! By feeding your system with proper nutrition before any form of exercise you can achieve positive results
The consumption of fruits with a high glycemic index can be ideal for a workout. The high GI fruits not only contain low fat but also contain easily digestible sugars. This helps the food to digest well before the workout and the necessary fuel needed for a vigorous workout is also obtained. Also, you do not feel this healthy snack bouncing in your stomach while exercising, thus relieving you of an uncomfortable feeling. Some of the fruits which can be consumed are the banana, apple, mango, pineapple, watermelon, etc.
Dried fruits, as well as nuts like almonds and walnuts, can be an excellent pre-workout snack. Firstly, they get digested very fast and thus you can grab a hand full of the nuts just before you head to the gym. Also, they comprise of carbohydrates, which can be easily broken down and provide you with the necessary energy during a vigorous exercise.
3. Chia Seeds:
Packed with powerful antioxidants, omega-3 fats and proteins, chia seeds can form a perfect pre-workout meal. These help in getting the much-needed energy, strength and stamina, you can safely vouch for chia seeds.
Rich in fibre and vitamin B content, oatmeal can be voted as another best pre-workout food. Because of a large amount of fibre in it, it gets digested slowly, providing a steady release of energy into the bloodstream. This can keep your energy levels up for a long time.
But a word of #caution! Oatmeal gives best results during a workout when consumed at least half an hour before you hit the gym.
5. Lemon and Honey water:
To start your day fresh before a workout, you can consume lemon and honey water. The honey and lemon combination can give you the much-needed energy to sustain throughout the workout. Being an excellent detoxifier, drinking this is a sure way to achieve your weight loss goals.
Packed with protein content, yogurt should be had well before workouts. It prevents muscle damage and when combined with fruits, it can form an excellent pre-workout snack.
Have a happy workout by consuming the above-listed foods and stay fit and healthy!
Keto diet foods are very much in trend today. We at Live Life More Diet Clinic, have tried to suggest few Keto diets plans, especially keto diet for Indians, who are majorly vegetarians. These foods are the meal plans that set our body into the state of “ketosis”.
A diet with low carbohydrates, moderate proteins & high-fat content, has been proved to be very helpful in various conditions from epileptic treatment to anti-obesity or weight loss. It is believed that while on ketogenic or low-carb high-fat diet plan, our metabolism sets our body into the fat burning furnace, resulting in weight loss. More ketone bodies are produced which act as fuel for the brain and also improves the physical performance, thus, are used for athletes to provide them with more stamina for practice.
WHAT IS KETO DIET?
As it is also referred to be a low carb diet plan, thus, precisely, a diet routine using fats as a major source of energy for the body is called a ketogenic diet. There are a number of forms of KETO diets like Atkins, Paleo etc. But in strict sense to set the body in ketosis following must be the macro composition-
Thus, for 1600 kcal KETO diet:
How does KETO plan work as anti- obesity diet, which helps in weight loss?
KETO plan feeds lesser carbohydrates in a day.
KETOGENIC DIET AND WEIGHT LOSS
A number of times we scroll on the web in search of the food plan that can help us understand that what foods can be used in KETO plan. But mostly that we get into our vision are the products that we Indians are not using in our diets. So, here is a sample of some useful tips that can help you choose wisely from the variety of eatables to get benefitted by the Indianized KETO foods for vegetarians (as veg eaters consume more carbs then non- vegetarians).
GOOD DIET FOODS FOR KETO:
|Protein sources||Fat & oil sources||Low carbs
|Pumpkin, Chia Seeds||Coconut oil
|Tofu||Flax seed oil||Spinach||Hard full fat cheese||Avocado|
(whipped & sour)
|Pista, Cashew||Cocoa butter||Onion||Yogurt|
|Almond flour||Peanut oil||Tomato||Cream cheese|
|Soya flour||Ghee||Broccoli||Coconut butter|
Sample Keto Diet Meal Plan
Chia seeds help in weight loss by increasing metabolism. Chia seeds when taken as a pre workout snack will help in increasing your stamina to burn out more calories and stretch your workout timings. Chia seeds are full of fiber and help by satisfying your hunger. Making you feel full. Chia seeds can be very helpful in ladies with pcod and pcos problem. Chia seeds help against bloating.
2] Chia seeds help in diabetes –
Chia seeds have a tendency to absorb a lot of water and swell up, this helps in slowing down the digestion process and hence slow release of sugar in the blood. This helps a type 2 diabetic person to manage his blood sugar levels well. This will help in keeping you full for longer and hence avoid overeating.
3] Chia seeds help in maintaining teeth and bone health –
Chia seeds are super sources of calcium and all the other minerals that are important for bone and teeth health. Chia seeds actually contain more calcium than dairy products. For people who do not consume dairies, chia seed comes as a blessing in disguise.
4] Chia seeds improve heart health –
Several studies are being conducted on effects of chia seeds on heart health. A study at cleveland suggested that chia seeds improve blood pressure levels in type ii diabetics. The study also suggested that chia seeds have a positive effect on other markers of heart health. It improves the hdl cholesterol (good cholesterol), and decreases the bad cholesterol and triglyceride levels in blood of a type ii diabetic.
There are certain studies that have not been very conclusive of benefits of chia seeds on heart health. Chia seeds are good source of fiber, omega 3 and protein and they definitely are the best choice of food for your heart’s health.
5] Chia seeds are good source of protein
We all know that proteins are the building blocks of our bodies and proteins have such important functions that are crucial for life processes. Chia seeds are protein by 14 % of their weight.
This helps chia seeds to be counted as a super food for weight loss. It not only reduces appetite and makes you feel fuller for longer, but it also suppresses hunger. Wow! these features are just what a weight watcher desires.
Chia seeds hence make a super snack especially in the evenings when one tends to feel hungry and over eat snacks.
6] Chia seeds are full of antioxidants –
The department of food and nutrition of purdue university in indiana conducted a study on chia seeds in 2008 and found than chia seeds contain a very good amount of antioxidants.
Chia seeds contain following antioxidants:-
Chia seeds are a good source of omega 3 –
Chia seeds are advertised as good source of omega 3 fatty acids, but it is important to know the underlying facts. It is true that chia seeds contain more omegas 3 than salmon fish. But amongst the different types of omega 3 fatty acids, chia seeds provide ala (alpha linolenic acid). Ala has to be converted to its active form to be of use to us. However humans are inefficient in converting these acids in to active form. And hence their consumption would hardly make any difference or benefit us. If you are looking to supplement omega 3 in your diet, you could rather choose flax seeds.