10 diabetes diet myths

10 diabetes diet myths

There are plenty of myths of about healthy eating with diabetes. We help you sort out the myths from the facts.

Myth: Eating too much sugar causes diabetes

How does diabetes happen? The causes are not totally understood. What is known is that simply eating too much sugar is unlikely to cause diabetes. Instead, diabetes begins when something disrupts your body’s ability to turn the food you eat into energy.

To understand what happens when you have diabetes, keep these things in mind.  Your body breaks down much of the food you eat into glucose, a type of sugar needed to power your cells. A hormone called insulin is made in the pancreas. Insulin helps the cells in the body use glucose for fuel.

Here are the most common types of diabetes and what researchers know about their causes:

Type 1 diabetes occurs when the pancreas cannot make insulin. Without insulin, sugar piles up in your blood vessels. People with type 1 diabetes must take insulin to help get the sugar into the cells. Type 1 diabetes often starts in younger people or in children. Researchers believe it occurs when something goes wrong with the immune system.

Type 2 diabetes occurs when the pancreas does not make enough insulin, the insulin does not work properly, or both. Being overweight makes type 2 diabetes more likely to occur. It can happen in a person of any age.

Gestational diabetes occurs during pregnancy in some women. Hormone changes during pregnancy prevent insulin from working properly. Women with gestational diabetes usually need to take insulin. The condition may resolve after birth of the child.

Myth: There are too many rules in a diabetes diet

If you have diabetes, you will need to plan your meals. But the general principle is simple: following a ‘diabetes diet’ means choosing food that will work along with your activities and any medications to keep your blood sugar levels as close to normal as possible.

Will you need to make changes to what you now eat? Probably, although perhaps not as many as you anticipate. In fact, a ‘diabetes diet’ is simply a healthy diet that everyone should be following.

Myth: Carbohydrates are bad for diabetes

In fact, carbohydrates are good for diabetes. They form the foundation of a healthy diabetes diet - or of any healthy diet. Carbohydrates have the greatest effect on blood sugar levels, which is why you may be asked to monitor how much carbohydrate you eat when following a diabetes diet.However, carbohydrate foods contain many essential nutrients, including vitamins, minerals, and fibre. So one diabetes diet tip is to choose those with the most nutrients, like whole-grain breads and baked goods, as well as high-fibre fruit and vegetables. You may find it easier to select the best carbohydrates if you meet with a dietician

Myth: Protein is better than carbohydrates for diabetes. Because carbohydrates affect blood sugar levels so quickly, if you have diabetes, you may be tempted to eat less of them and substitute more protein. But too much protein may lead to problems for people with diabetes. The main problem is that many foods rich in protein, such as meat, may also be filled with saturated fat. Eating too much of these fats increases your risk of heart disease. In a diabetes diet, protein should account for about 15% to 20% of the total calories you eat each day.

Myth: You can adjust your diabetes medicines to 'cover' whatever you eat

If you use insulin for your diabetes, you may learn how to adjust the amount and type you take to match the amount of food you eat. However, this doesn’t mean you can eat as much as you want, then just use more medicine to stabilise your blood sugar level. If you use other types of diabetes drugs, don’t try to adjust your dose to match varying levels of carbohydrates in your meals unless advised by your doctor. Most diabetes medications work best when they are taken consistently as directed by your doctor.

Myth: You'll need to give up your favourite foods.

There’s no reason to give up your favourite foods on a diabetes diet. Instead, try:

Changing the way your favourite foods are prepared.

Changing the other foods you usually eat along with your favourite foods.

Reducing the portion sizes of your favourite foods.

Using your favourite foods as a reward for following your meal plans.

A dietician can help you find ways to include your favourites in your diabetes meal plans.

Myth: You have to give up desserts if you have diabetes.

Not true! You can develop many strategies for including desserts in a diabetes diet. Here are some examples: Cut back on the amount of dessert. For example, instead of two scoops of ice cream, have one. Or share a dessert with a friend.

Use desserts as an occasional reward for following your diabetes diet plan.

Make desserts more nutritious. For example, use whole grains, fresh fruit, and vegetable oil when preparing desserts. You can usually use less sugar than a recipe calls for without sacrificing taste or consistency.

Expand your dessert horizons. Instead of ice cream, pie or cake, try fruit, a whole-wheat oatmeal-raisin biscuit, or yoghurt.

Myth: Artificial sweeteners are dangerous for people with diabetes.

Artificial sweeteners are much sweeter than the equivalent amount of sugar, so it takes less of them to get the same sweetness found in sugar. This can result in eating fewer calories than when you do use sugar.The sweeteners appear under various brand names, and in a variety of products, and include:

Myth: You need to eat special diabetic meals.

The truth is that there really is no such as thing as a “diabetic diet”. The foods that are healthy for people with diabetes are also good choices for the rest of your family. Usually, there is no need to prepare special diabetic meals. The difference between a diabetes diet and your family’s “normal” diet is this: if you have diabetes, you need to monitor what you eat a little more closely. This includes the total amount of calories you consume and the amounts and types of carbohydrates, fats and protein you eat. Your GP or dietician can help you learn how to do this.

Myth: Diet foods are the best choices for diabetes.

Just because a food is labelled as a “diet” food does not mean it is a better choice for people with diabetes. In fact, “diet” foods can be expensive and no more healthy than foods found in the “regular” sections of the supermarket, or foods you prepare yourself. As with any food you choose, read the labels carefully to find out if the ingredients and amount of calories are good choices for you. If you have doubts, ask your GP or a dietician for advice.

Moving beyond diabetes diet myths

Now that you know the facts about diabetes diets, you can take steps to learn even more about making wise food choices. Together with exercise and medication, you can use what you eat as an effective tool for keeping your blood sugar levels within normal ranges. That is the best diabetes diet of all. http://tinyurl.com/ldsbu3w

10 diabetes diet myths

There are plenty of myths of about healthy eating with diabetes. We help you sort out the myths from the facts.

Myth: Eating too much sugar causes diabetes

How does diabetes happen? The causes are not totally understood. What is known is that simply eating too much sugar is unlikely to cause diabetes. Instead, diabetes begins when something disrupts your body’s ability to turn the food you eat into energy.

To understand what happens when you have diabetes, keep these things in mind.  Your body breaks down much of the food you eat into glucose, a type of sugar needed to power your cells. A hormone called insulin is made in the pancreas. Insulin helps the cells in the body use glucose for fuel.

Here are the most common types of diabetes and what researchers know about their causes:

Type 1 diabetes occurs when the pancreas cannot make insulin. Without insulin, sugar piles up in your blood vessels. People with type 1 diabetes must take insulin to help get the sugar into the cells. Type 1 diabetes often starts in younger people or in children. Researchers believe it occurs when something goes wrong with the immune system.

Type 2 diabetes occurs when the pancreas does not make enough insulin, the insulin does not work properly, or both. Being overweight makes type 2 diabetes more likely to occur. It can happen in a person of any age.

Gestational diabetes occurs during pregnancy in some women. Hormone changes during pregnancy prevent insulin from working properly. Women with gestational diabetes usually need to take insulin. The condition may resolve after birth of the child.

Myth: There are too many rules in a diabetes diet

If you have diabetes, you will need to plan your meals. But the general principle is simple: following a ‘diabetes diet’ means choosing food that will work along with your activities and any medications to keep your blood sugar levels as close to normal as possible.

Will you need to make changes to what you now eat? Probably, although perhaps not as many as you anticipate. In fact, a ‘diabetes diet’ is simply a healthy diet that everyone should be following.

Myth: Carbohydrates are bad for diabetes

In fact, carbohydrates are good for diabetes. They form the foundation of a healthy diabetes diet - or of any healthy diet. Carbohydrates have the greatest effect on blood sugar levels, which is why you may be asked to monitor how much carbohydrate you eat when following a diabetes diet.However, carbohydrate foods contain many essential nutrients, including vitamins, minerals, and fibre. So one diabetes diet tip is to choose those with the most nutrients, like whole-grain breads and baked goods, as well as high-fibre fruit and vegetables. You may find it easier to select the best carbohydrates if you meet with a dietician

Myth: Protein is better than carbohydrates for diabetes. Because carbohydrates affect blood sugar levels so quickly, if you have diabetes, you may be tempted to eat less of them and substitute more protein. But too much protein may lead to problems for people with diabetes. The main problem is that many foods rich in protein, such as meat, may also be filled with saturated fat. Eating too much of these fats increases your risk of heart disease. In a diabetes diet, protein should account for about 15% to 20% of the total calories you eat each day.

Myth: You can adjust your diabetes medicines to 'cover' whatever you eat

If you use insulin for your diabetes, you may learn how to adjust the amount and type you take to match the amount of food you eat. However, this doesn’t mean you can eat as much as you want, then just use more medicine to stabilise your blood sugar level. If you use other types of diabetes drugs, don’t try to adjust your dose to match varying levels of carbohydrates in your meals unless advised by your doctor. Most diabetes medications work best when they are taken consistently as directed by your doctor.

Myth: You'll need to give up your favourite foods.

There’s no reason to give up your favourite foods on a diabetes diet. Instead, try:

Changing the way your favourite foods are prepared.

Changing the other foods you usually eat along with your favourite foods.

Reducing the portion sizes of your favourite foods.

Using your favourite foods as a reward for following your meal plans.

A dietician can help you find ways to include your favourites in your diabetes meal plans.

Myth: You have to give up desserts if you have diabetes.

Not true! You can develop many strategies for including desserts in a diabetes diet. Here are some examples: Cut back on the amount of dessert. For example, instead of two scoops of ice cream, have one. Or share a dessert with a friend.

Use desserts as an occasional reward for following your diabetes diet plan.

Make desserts more nutritious. For example, use whole grains, fresh fruit, and vegetable oil when preparing desserts. You can usually use less sugar than a recipe calls for without sacrificing taste or consistency.

Expand your dessert horizons. Instead of ice cream, pie or cake, try fruit, a whole-wheat oatmeal-raisin biscuit, or yoghurt.

Myth: Artificial sweeteners are dangerous for people with diabetes.

Artificial sweeteners are much sweeter than the equivalent amount of sugar, so it takes less of them to get the same sweetness found in sugar. This can result in eating fewer calories than when you do use sugar.The sweeteners appear under various brand names, and in a variety of products, and include:

Myth: You need to eat special diabetic meals.

The truth is that there really is no such as thing as a “diabetic diet”. The foods that are healthy for people with diabetes are also good choices for the rest of your family. Usually, there is no need to prepare special diabetic meals. The difference between a diabetes diet and your family’s “normal” diet is this: if you have diabetes, you need to monitor what you eat a little more closely. This includes the total amount of calories you consume and the amounts and types of carbohydrates, fats and protein you eat. Your GP or dietician can help you learn how to do this.

Myth: Diet foods are the best choices for diabetes.

Just because a food is labelled as a “diet” food does not mean it is a better choice for people with diabetes. In fact, “diet” foods can be expensive and no more healthy than foods found in the “regular” sections of the supermarket, or foods you prepare yourself. As with any food you choose, read the labels carefully to find out if the ingredients and amount of calories are good choices for you. If you have doubts, ask your GP or a dietician for advice.

Moving beyond diabetes diet myths

Now that you know the facts about diabetes diets, you can take steps to learn even more about making wise food choices. Together with exercise and medication, you can use what you eat as an effective tool for keeping your blood sugar levels within normal ranges. That is the best diabetes diet of all. http://tinyurl.com/ldsbu3w

அடிவயிற்றில் தங்கியுள்ள கொழுப்பை குறைக்க வேண்டுமா? இதோ 10 வழிகள்!

அடிவயிற்றில் தங்கியுள்ள கொழுப்பை குறைக்க வேண்டுமா? இதோ 10 வழிகள்!

combatஇன்றைய இளைய தலைமுறையாகட்டும், பெரியவர்களாகட்டும் அவர்களுடைய எடையை, குறிப்பாக வயிற்றை குறைக்க படும் பாடுகளை சொல்லி மாளாது. இவ்வாறு வயிற்றுப்பகுதி பெரியதாக இருப்பதை அதை விட பெரிய குறையாக கருதுபவர்கள் பலரும் உண்டு.

இந்த குறையை தீர்க்க ஏதேனும் வழிமுறைகள் உள்ளனவா என்று நீங்கள் நினைத்துக் கொண்டிருந்தால் இதோ நாங்கள் சில குறிப்புகளை கொடுக்கிறோம். படியுங்கள் பயன் பெறுங்கள்.

சரியாக சாப்பிடுதல்

சரியான முறையில் சாப்பிட்டால் 80% கொழுப்பை நிச்சயம் குறைக்க முடியும். ஆரோக்கியமான மற்றும் சீரான உணவு முறையை பின்பற்றும் போது இதை நாம் சாதிக்க முடியும். தேவையான அளவு நுண் மற்றும் பெரும ஊட்டச் சத்துக்களை சாப்பிட்டால் கொழுப்பை குறைக்க முடியும். இடை உணவுகள், துரித உணவுகள் ஆகிய கடைகளில் வாங்கும் உணவுகளை அறவே தவிர்த்தால் தடியான வயிறை தட்டையான வயிறாக மாற்ற முடியும். இயற்கையான காய்கறிகள் மற்றும் பழங்கள், வேக வைத்த உணவு வகைகளை தேர்ந்தெடுத்து உண்ணுங்கள்.

தண்ணீர்

தாகம், அயர்ச்சி, பசி ஆகியவற்றைப் பற்றி தெளிவாக உணராத சிலர் பசிக்கும் போது நிறைய சர்க்கரை கொண்ட உணவை உண்டு எடையை தங்களை அறியாமலேயே அதிகப்படுத்திக் கொள்கின்றனர் அல்லது கொழுப்புச்சத்து அதிகம் உள்ள உணவை பசியில் விரைந்து உண்கின்றனர். இது தவறு. எப்போதும் ஒரு தண்ணீர் பாட்டிலை கையில் வைத்துக் கொள்ள வேண்டியது அவசியம். குறைந்தது 6 முதல் 8 டம்ப்ளர் தண்ணீராவது குடிக்க வேண்டும். ஆனால் இது உங்கள் எடை மற்றும் வாழ்க்கை முறையை சார்ந்த விஷயமாக அமைகின்றது. இதை கண்டறிந்து உங்களுக்கு தேவையான தண்ணீரின் அளவை கண்டறிந்து அதை தவறாமல் கடைபிடிக்க வேண்டும்.

உடற்பயிற்சி

பல மணி நேரம் உழைப்பு மற்றும் வெகு தூர ஓட்டப் பயிற்சி ஆகிய இரண்டும் தரும் பலன்களை விட சிறிது நேரம் கடினமான உடற்பயிற்சியில் ஈடுபடும் போது கொழுப்பு அதிகமாக குறையும். உதாரணமாக நீங்கள் திரெட் மில்லில் பயிற்சி மேற்கொள்ளும் போது அவ்வப்போது உங்கள் வேகத்தை கூட்டி சில

9 Best Foods You're Not Eating

http://amzn.com/B00GY85BUQ   cheese cake.

9 Best Foods You're Not Eating

Salmon, berries, broccoli, almonds, and kale are among the superstars of the dietary world. But they're not the only nutritional powerhouses out there.

Many other foods that haven't earned celebrity status are also worthy of a spot on your plate. Start with these nine.

1. Cauliflower

Broccoli is the relative that gets all the attention, but its paler cousin is no wallflower. Like other cruciferous veggies, cauliflower is a good source of vitamin C and fiber. Like broccoli, it also has a natural plant chemical called sulforaphane that may hold promise against cancer, according to early lab tests done in animals. Many other things also affect your cancer risk, but diet is one of the easiest to control.

2. Sardines

These small fish have big nutritional value. Sardines are a great source of good-for-you omega-3 fatty acids, and few foods are as high in vitamin B12. They're also rich in vitamin D, calcium's partner in bone strength.

3. Tempeh

You know about tofu, but have you tried tempeh? Tempeh is also made from soybeans, and it’s also packed with nutrients -- like protein, potassium, and calcium.

4. Beets

These brightly colored root vegetables look rough on the outside, but they're softer and sweeter once you cook them. Beets are high in antioxidants, which may help protect against cancer and other chronic diseases. Plus, their juice, which is rich in nitrates,has been found to lower blood pressure and increase blood flow to the brain. If you're an athlete, snacking on beets might even help improve your performance.

5. Artichokes

You can grill it, bake it, and eat the leaves or the heart. Finish off the whole artichoke, and you'll only get about 60 calories and almost no fat, not counting any dip or sauce you ate it with. High in fiber, it will fill you up so you won't splurge on higher-fat foods.

6. Kefir

This bubbly form of fermented milk has been a dietary staple in the Caucasus Mountains of Eastern Europe for many years. Recently, it's started to catch on in the U.S. Kefir is high in "good" bacteria called probiotics. It's also being studied for its anti-inflammatory and anti-cancer effects.

7. Prunes (Dried Plums)

Prunes, which are dried plums, do much more than keep your digestion regular. They're also high in antioxidants and fiber. A quarter-cup has 104 calories and 12% of the fiber you need in a day. You can eat them as-is, chop them up and add them to muffins or other baked goods, or include them in smoothies, cereals, sauces, or stews.

8. Lentils

Lentils aren't as popular as beans, but they're just as much of a health food superstar. You don't need to soak them before you cook them. Substitute them for meat in soups or stews, and you'll get a hearty boost of protein and fiber for a lot less fat.

9. Seaweed

Unless you're a fan of sushi, seaweed may never have passed your lips. But this member of the algae family is definitely worth a try. Because it absorbs nutrients from the sea, seaweed is rich in many vitamins and minerals, especially calcium and iron. It's also high in protein and low in fat.

Weight Loss & Diet Plans

Weight Loss & Diet Plans

You poured out the soda, ditched the chips, and broke up with Ben and Jerry. So why is the scale still stuck?

The culprits aren't always easy to identify, so you need to do a little sleuthing. See if these 10 items might be part of what's going on with your weight.

Food Cravings That Wreck Your Diet

1. Reduced-fat peanut butter

"When food companies take out one ingredient, they usually have to make up for the lost flavor by swapping in something else," says Karen Ansel, RD, co-author of The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life.

In this case, the ingredient list more than doubles, the calorie count barely drops, and you get lots of extra sugar and sodium. Instead, Ansel recommends choosing all-natural peanut butter; the only ingredients should be peanuts and perhaps salt.

2. Gluten-free cookies

Gluten -- a mixture of proteins found in wheat, rye, and barley -- has gotten a bad rap lately, and many people mistakenly think "gluten-free" is code for healthy. Not necessarily.

"Unless you have celiac disease or gluten intolerance, gluten-free foods aren't necessarily better for you," says Lyssie Lakatos, RD, co-author of The Nutrition Twins' Veggie Cure.

3. Fat-free bottled salad dressing

"Many aren't much lower in calories compared to the full-fat versions," says Chicago nutrition consultant Janet Helm, RD.

She adds that people often eat too much of something when it's labeled fat-free. Helm suggests making your own vinaigrette with extra-virgin olive oil.

4. Turkey bacon

It sure sounds healthier, doesn't it? "It is slightly lower in fat and calories than regular bacon," Ansel says, "but it has upwards of 180 milligrams of bloating sodium per slice."

The problem is that turkey bacon falls in the category of "processed meats," which are high in sodium and other food additives that may have health risks. That's why health professionals recommend limiting processed meats like sausage, bacon, and hot dogs in your diet, even when they are marketed as leaner or more natural.

As with other foods, check the label to see what you're getting.

5. Prepared salad kits

Salads are a great idea, but like anything else, the question is: What's in it?

"Many have loads of excess calories and fat from full-fat cheese, oil-soaked croutons, and pouches of dressing," Lakatos says. "Your 'healthy' meal could have more calories than three Hershey's bars."

Craft your own salad from a variety of low-cal veggies, and top with avocado, low-fat cheese, or nuts.

6. Juice ‘drinks’

The word "drink" or "beverage" is usually a signal that it has a mere fraction of real juice. "Check the label, but odds are it's mostly added sugar, natural and artificial flavorings, and water," says Maryann Jacobsen, RD, co-author of Fearless Feeding. Also, you may want to limit even 100% fruit juice, because it's high in natural sugar without the filling fiber found in whole fruits

7. Premade smoothies

Some bottles can cost you as much as 600-1,000 calories, warns Tammy Lakatos Shames, RD, co-author of The Nutrition Twins' Veggie Cure. "Even if it contains no added sugar, watch out," she says.

8. Sports drinks

If you're really sweating it out for an hour or more, then it makes sense to replenish lost electrolytes. Just spent 30 minutes on the elliptical while reading a magazine? "You barely burned off the 125 calories that are in many 20-ounce bottles," Lakatos Shames says. Stick with calorie-free water.

9. Bottled iced tea

"Tea is packed with antioxidants, but when you buy it bottled you usually get more sugar water than anything else," Lakatos Shames says. Making your own unsweetened tea is an easy way to save 150-200 calories.

10. Nonstick cooking spray

It may not be saving you calories. "Each 1-second spray only contains about six calories, but who only spritzes for a second?" Ansel says.

She suggests swapping it for a small amount of olive oil. Yes, it has a few more calories, but you'll also get heart-healthy polyphenols and more flavor, so you may end up eating less food overall