Search Weight Loss Topics:

Page 26«..1020..25262728..4050..»

Home » Diet » Page 26

Dear Readers:

As we begin anew in 2024, many Americans will resolve to eat better, exercise regularly, and take better care of themselves. The U.S. News & World Report ranked twenty-four diets for 2024. A panel of nutrition experts comprised of Registered Dietitians, Professors of Nutrition, and Medical Doctors evaluates the diets. Assessment is based on seven categories: the ability to produce short-term and long-term weight loss, the ease of following the diet, its ability to prevent heart disease and diabetes, its nutritional value, and its safety.

The #1-ranked diet is the Mediterranean Diet. By now, most of us are familiar with this diet. It is a plant-based meal plan rich in fruits, vegetables, whole grains, nuts, fish, and olive oil. Red meat is eaten no more than once a week, and red wine is often enjoyed with meals. The Mediterranean Diet is associated with lower rates of heart disease and diabetes than Western diets.

The DASH (Dietary Approaches to Stop Hypertension) diet is ranked #2. The DASH diet is a well-balanced plan emphasizing fruits and vegetables, whole grains, low-fat dairy, and unsaturated fats. Meat is limited to 6 ounces daily, and salt is below 2,300 mg daily. It even allows five servings of sweets each week. Alcohol is permitted in moderation, but remember, these beverages tend to be high in calories.

The Mind Diet has recently gained attention and placed #3. MIND stands for Mediterranean-DASH intervention for neurodegenerative (dementia) delay. The MIND regimen focuses on fruits (especially berries), vegetables, olive oil, and whole grains. Protein sources are fatty fish, poultry, beans, and nuts. Red meat, cheese, and sweets are limited, and fried foods are highly discouraged. One glass of wine is permitted daily.

All these diets focus on lifestyle changes, which evolve gradually. It takes time. Fortunately, when we eat healthier, we feel better, encouraging us to continue. Other common threads are the emphasis on fruits, vegetables, and whole grains. A healthy diet is well-balanced and allows a variety of foods from all food groups.

Until next time, be healthy!

Dear Dietitian

Leanne McCrate, RDN, LD, is an award-winning dietitian based in St. Louis, Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Do you have a nutrition question? Email her today at deardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.

More:
Dear Dietitian - The best diets of 2024 | KiowaCountyPress.net - Kiowa County Press

If youre not consuming animal products this month then you just passed the halfway mark. Congratulations. Every chicken breast and milk carton you spurn lowers the demand on industries responsible for egregious environmental harm and spares countless animal lives from needless suffering.

But you already knew this. So what else is taking part in Veganuary good for? If you need some motivation to keep going with your plant-based diet, researchers have uncovered a selection of benefits that might surprise you.

This roundup of The Conversations climate coverage comes from our weekly climate action newsletter. Every Wednesday, The Conversations environment editor writes Imagine, a short email that goes a little deeper into just one climate issue. Join the 30,000+ readers whove subscribed.

First, did you know that animal farming is a major source of air pollution?

Keeping cows, pigs and other livestock locked in sheds generates a lot of urine and faeces. The result is ammonia: a gas which can irritate and burn the skin and eyes.

Thats bad enough for the animals, but ammonia can travel a long way in the air. This noxious gas reacts to form smog and fine airborne particles which can penetrate your lungs and contribute to heart disease and lung cancer.

Read more: Switching to plant-based diets means cleaner air and it could save more than 200,000 lives around the world

Of the 4 million premature deaths linked to outdoor air pollution in 2019, animal farming was probably responsible for one-fifth. Toon Vandyck, an economist at KU Leuven in Belgium and Marco Springmann, a health researcher at the University of Oxford, modelled what would happen to the air if more people reduced their intake of animal products.

In places like Iowa in the US where there are reported to be eight pigs for every person, a shift away from meat and dairy would slash particulate pollution.

These health benefits increase as people eat fewer animal products, say Vandyck and Springmann.

For example, if everyone went vegan, the number of premature deaths from air pollution could fall by more than 200,000. In Europe and North America, adopting vegan diets could reduce premature deaths from all air pollution by about 20%.

Adopting a vegan diet can reveal a lot about you to other people. The good news is that it tends to confer positive qualities.

Knowledgeable, disciplined, able to support oneself, but also able to form social connections, according to marketing experts Thomas Robinson (City, University of London) and Outi Lundahl (University of Groningen), who studied perceptions of veganism in the media and among the general public.

Read more: Being vegan says so much more about you than just your ethics

Vegans generally need to be not only vigilant about ingredients, but able to unpack their meaning for animal welfare, climate change, sustainability, and personal health. The accomplished vegan therefore signals a wealth of knowledge in a society where educational attainment has high social value, they add.

(Other studies have found that this can sometimes come off as annoying, so think twice before flaunting your high-minded principles.)

Going vegan might be good for trendy posh people, but what about the rest of us?

Despite the stubborn notion that a plant-based diet is usually more expensive than an omnivorous one, research suggests that a diet with less meat can save you money.

In fact, if you live in the UK, US or EU, going vegan could shrink your food bill by a third says Marco Springmann.

Read more: Vegan, vegetarian and flexitarian diets could save you money new research

The results of our analysis came as a bit of a surprise, says Springmann, who used price data to calculate the average cost of different food groups.

Over the course of a year, you could save almost US$900 (709) per person by switching to a more plant-based diet.

Springmanns findings refer to the prices of basic ingredients like vegetables, meat and fish, not highly processed foods, takeaways and ready meals.

That means, if you want to realise these savings, go for minimally processed foods and try out some new recipes, he says.

Thats where being wealthy makes things a lot easier for would-be vegans.

Learning new skills, like how to cook plant-based recipes to cut down on your meat consumption, can take time which wealthy people can more readily afford by working part-time, retiring early or paying others to take care of cleaning and childcare, say climate and health experts Emma Garnett (Oxford) and Charlotte A. Kukowski (Cambridge).

More equality in free time, such as a four-day working week, can help people make lifestyle changes that benefit the planet.

Read more: Six ways inequality holds back climate action

If you menstruate, a plant-based diet might make your periods less painful.

Wellbeing expert Shireen Kassam of the University of Winchester describes one study in which a low-fat vegan diet lowered oestrogen levels over two menstrual cycles for 33 participants, who later reported less intense and shorter bouts of period pain.

Read more: Five surprising benefits of a plant-based diet

Kassam points to plenty of other examples, including reduced arthritic pain and a lower risk of urinary tract infections.

If youre still wavering, listen to one academic who decided to take up veganism and study its effects as part of a scientific self-experiment.

Read more: I 'self-experimented' to compare a vegan diet with eating meat this is what I found out

I found that veganism had benefits for my waistline, did not reduce the pleasure I derived from eating and contrary to some previous research that suggested a vegan diet could increase the risk of depression had no effect on my mental health whatsoever, says Eric Robinson, a professor of psychology at the University of Liverpool.

As I write this, nine months after the experiment finished, Im still a committed vegan. For me, the likely benefits for my health, the environment and reducing animal suffering outweigh the minor inconveniences associated with being vegan.

Read more from the original source:
Veganuary: four surprising perks of a plant-based diet - The Conversation

Hellobeautiful Featured Video

CLOSE

Source: Theo Wargo / Getty

Legendary supermodel Beverly Johnson went to dangerous lengths to maintain her slim physique at the height of her career.

During a recent interview with PageSix, the 71-year-old model and actress revealed that she became addicted to cocaine in the 1970s after she binged on the drug to maintain her slim appearance. Johnson, who became the first Black woman to appear on the cover of Vogue in 1974, said that she would only eat a bowl of rice and two eggs a week due to the appetite-suppressing drug.

We were led to believe that cocaine was not addictive. We didnt know cocaine was addictive. Everyone used drugs back in the day but that particular drug for models was used because we did not eat, Johnson explained. I remember eating two eggs and a bowl of brown rice a week. I would be shaking in a cab, and I would say pull over because I have to get a bag of M&Ms.

Sometimes, Johnson would stop and get the shakes due to her unhealthy eating habits.We did not eat, and every time you came to work they would say, Yes! Chisel to the bone girl. Yes, like congratulating you. Nobody really told you the truth.

The model, who walked in Sergio Hudsons 2022 NYC Fashion Week show, said she would have spiraled down a dark path if it wasnt for her mother, who noticed her visibly thin appearance. According to the star, her mother put her in front of a three-way mirror and Johnson was startled by what she saw in the reflection.

It was the first time I saw my bones looking back at me, the catwalk legend said, It was a major wake up call for me. Johnson, who is currently celebrating the 50th anniversary of her Vogue cover, has been sober for more than 50 years.

The show which will take place at the 59E59 Theatre and run until Jan. 28 will give fans an up-close and personal biography as Johnson graces the stage to narrate her captivating life in the world of fashion and entertainment. Throughout the play, the Buffalo, New York, native talks in-depth about her legendary super-modeling career and her tumultuous relationships. She also reveals the truth about Bill Cosby and sheds light on her role in the #MeToo movement. Much like Johnsons persona, the show is a blend of humor, fearlessness and unapologetic candor, showcasing her resilience and her unique ability to break barriers.

I speak on behalf of everyone at the Playhouse when I say how excited I am to be a part of this incredible production, the shows artistic director,Tony Braithwaite,shared in a statement. Beverly Johnsons story is astonishing and we are so excited to honor her incredible legacy exactly 50 years after she graced the cover of American Vogue.

DONT MISS

11 Black Supermodels Who Changed The Fashion Game

Sherri Shepherd Shows Off Results From Her Keto Diet And She Looks Amazing!

See the article here:
Beverly Johnson Diet: Her Unhealthy Way To Stay Thin - HelloBeautiful

Want To Add Years to Your Life? Adopt These 7 Blue Zone Habits

For decades, life expectancy in the U.S. has been on the rise: it rose from 47 years in 1900 to 68 years in 1950, and 79 in 2019. But then in the years following, it started dropping to 77 in 2020 and 76 in 2021.

This has left many researchers and health experts scratching their heads. In an age where medicine and technology are continually advancing, shouldnt we be living longer and longer? Well, according to Dan Buettner, bestselling author and host of a popular new Netflix docuseries, the secret to a long life lies in emulating the habits of the Blue Zones regions in the world that have the highest concentrations of people over age 100.

Theres no denying that genetics play a role in how long we live but according to Dr. Menka Gupta, a certified functional medicine practitioner and founder of Nutranourish, they actually only account for about 20-30% of the variation in lifespan.

So, while genes play a part, other factors are significantly more important, she explains.

According to Catherine Gervacio, a registered nutritionist-dietitian and certified exercise nutrition coach with E-Health Project, there are so many factors within your control that influence how long you live, including diet, stress management, physical activity, and maintaining an active social life.

RELATED: Protein Shakes Could Be Reducing Your Lifespan, Science Says

So, what changes can you make to add 10, 20, or even 30 years to your life? After traveling around the world to see firsthand how the residents of Blue Zones live, Buettner noticed they all shared the following longevity-promoting habits.

Consider swapping out some or all of the meat for some black beans when youre making tacos, adding roasted chickpeas to your salad, or adding cannellini beans to a pasta dish. Beans are a diet staple for people who live in the Blue Zones and clearly, this pays off.

Numerous studies show that eating legumes can dramatically lower the risk of chronic disease, says Shilpa Ravella, MD, a gastroenterologist and author of A Silent Fire: The Story of Inflammation, Diet and Disease. One possible reason for this, says Ravella, is the fact that eating legumes may help to lower inflammation in the body.

Legumes contain even more fiber than fruits and vegetables, and they are a great source of soluble fiber, which feeds our gut bacteria and cultivates a healthy microbiome, she adds.

Not only that, but Gupta notes that beans are high in antioxidants, which help to fight off free radicals and protect cells from damage.

Plus, beans are rich in various vitamins and minerals such as iron, folate, magnesium, and potassium as well, she tells AskMen. This means they help with improved blood sugar control, lower cholesterol levels, and weight management.

If you arent used to eating beans regularly, Gervacio recommends starting with a small serving per day to reap the benefits while minimizing any possible digestive discomfort. Then you can gradually increase your intake to 1 cup daily.

Stress is often called the silent killer because its associated with a slew of deadly diseases as well as age-related health issues.

Living with high stress, something common nowadays sadly, increases our cortisol levels, says Eva De Angelis, a licensed dietitian nutritionist at the E-Health Project. When this becomes chronic, it leads to a higher predisposition to diseases like diabetes, high blood pressure, and depression, all of which affect life expectancy if left unchecked.

Residents of the Blue Zones tend to turn to simple but effective grounding practices to de-stress and recharge like praying or meditating daily and scheduling time with friends.

RELATED: Coffee Consumption Linked to Greater Longevity

Downshifting helps prioritize family, leisure, and personal well-being, says Gupta. This contributes to a better social connection and mental well-being, potentially increasing longevity.

Its no secret that exercising is good for your health. But when Buettner traveled to the Blue Zones, he noticed that most of the people living to 100 and beyond didnt go to a conventional gym, or even lift weights at home. However, unlike our predominantly sedentary lifestyles, theirs involve a lot of functional movement for example, walking to and from the market every day, taking the stairs, and even gardening and housework.

This helps with mobility and physical health, reducing the risk of falls, says Gupta. Regular physical activity also is beneficial in weight management and reduces the risk of metabolic diseases.

In other words, you dont need an expensive gym membership or fancy equipment to stay in shape.

Look for ways to incorporate exercise into the workplace, says Ravella. Try taking the stairs rather than the elevator. Bike to work if you can.

Gupta suggests walking rather than driving when you need to do errands whenever possible. Even playing with your pets or nieces and nephews can be great exercise not to mention way more fun than hopping on a treadmill.

In the Blue Zone of Okinawa, Japan, theres a saying hara hachi bun me which basically means to eat until youre 80% full. Experts believe that this philosophy can actually help you to live longer by promoting mindfulness while preventing you from overeating.

So, as tempting as it may be to quickly polish off the rest of that pizza, you might want to take a pause and tune into how your body is feeling.

Pay attention to your food and savor each bite, says Gervacio. Avoid distractions such as phones and TV so you can focus on your foods taste, texture, and overall satisfaction with the meal. Take a break between bites and put your utensils down. This gives your body time to send signals of satiety, helping you gauge fullness. Check in with your hunger levels periodically and rate your fullness from 1-10. Aim to stop eating when you are at 7 or 8.

Another commonality that Buettner noticed among the Blue Zones is the concept of a right tribe. Residents in these zones build strong social networks consisting of people who align with their goals, lifestyle habits, and values. It makes sense why this might help you to live longer: not only do these networks combat loneliness and provide much-needed support during tough times, but Gupta notes that they can also help you to stay motivated and encourage healthy habits.

So, take stock of your current social circle. Do your friends contribute positively to your life? Are they making the same efforts that you are when it comes to health and wellness? If youre struggling to meet like-minded people, consider joining a local professional organization, running or hiking club, sports league, or spiritual group.

Buettner found during his research that most Blue Zone residents enjoy some wine here and there but before you go downing a hefty glass or three, there are some important caveats. For one, experts agree that you should stick with no more than a glass a day, and make sure its a 5 to 6-ounce pour (measure if you need to).

Remember: moderation is key. If you go overboard, youll not only miss out on the benefits but potentially face some health risks. Something else to keep in mind? A 2021 study found that moderate consumption of red wine, specifically, can increase your lifespan by an average of 7%.

Recent studies suggest that having a glass of wine a day may reduce chances of developing dementia, says Gupta. This is due to alcohols potential to enhance heart health and boost brain blood flow. Red wine contains an antioxidant, resveratrol. It helps reduce oxidative damage and has the potential to improve cardiovascular health.

Note that in the Blue Zones, enjoying a glass of wine is typically a social activity often enjoyed with family and/or friends at the end of the work day and sharing some wine with loved ones can actually double as a downshifting practice.

In many Blue Zones, giving back to the local community is simply a way of life which might help to explain why residents live so long.

A 2018 study found that volunteering specifically, the kind oriented toward helping others can improve mental health, physical health, social well-being, and life satisfaction.

Volunteering provides an opportunity to connect with others and combat loneliness, says Gupta. This, in turn, helps in reducing stress and depression, and providing a sense of purpose.

Gupta recommends seeking out volunteering opportunities that are related to causes youre passionate about. For example, if you love animals, consider volunteering at a local shelter or rescue. Or if you enjoy working with kids, try volunteer tutoring or coaching. VolunteerMatch offers an easy way to find opportunities in your area that fit your interests.

You Might Also Dig:

The rest is here:
A Guide to the Blue Zone Diet and Lifestyle - AskMen

We all develop certain eating habits, many of them healthy, such as choosing whole grain over refined, eating vegetables at every meal and planning meals in advance.

Some habits though, ones you might not even be aware of, can deprive your diet of vital nutrients and protective antioxidants. Others can propel you to overeat.

The good news: Reflecting on your usual diet can help you uncover those habits and swap them out for healthier ones.

If improving your eating habits is a goal this year, assess your usual diet by keeping a food diary for one week.

Write down the foods you eat, the time of day you consumed them and portion sizes. Include beverages, sweeteners and condiments.

Identify eating habits you think are undermining your diet. Then create a plan to replace them with new habits that support your healthy eating goals.

Dont try to change too much at once, though.

To make change stick for the long term, gradually incorporate new habits. Let your brain adapt to one at a time.

Consider the following eating habits and their better-for-you replacements. Recognize any?

Theres nothing wrong with eating a healthy snack after dinner, especially if you feel hungry. But depending on what and how much you eat, nighttime snacking can lead to unwanted weight gain.

Research also suggests that eating close to bedtime can worsen glucose tolerance and slow down fat-burning.

To break a nighttime snacking habit, first consider why you snack after dinner. Hunger, boredom, stress, feeling tired? The new habit you build will depend on your answer.

If its not about hunger, brush your teeth right after dinner to dampen the desire to eat. Replace food with a low- or no-calorie hot beverage such as green tea, herbal tea or sodium-reduced chicken or vegetable broth.

If a craving hits, distract yourself by doing something else for 30 minutes. If the craving hasnt passed, choose a small nutritious snack that wont spike your blood sugar (e.g., nuts, yogurt, berries, celery with peanut butter).

Eating a meal while watching TV, reading the newspaper, checking e-mails or driving takes your attention away from the foods you are eating.

Distracted eating can lead to overeating by making you less focused on the amount of food youve eaten and your bodys hunger cues.

Reserve the kitchen or dining room table for meals and put away electronic devices.

Pay attention to the fact you are eating. Doing so, research suggests, can help you eat less not only at your meal, but also later on.

Just because fruit contains sugar doesnt mean its a dietary no-no. Naturally occurring sugar in whole fruit comes with filling fibre, vitamins (e.g., vitamin C, B6, folate), minerals (e.g., potassium, magnesium, manganese) and plenty of protective phytochemicals

A diet higher in fruit is thought to guard against heart disease, stroke, type 2 diabetes, cataract and macular degeneration. In Canada, a low fruit intake is among the top five leading preventable causes of cancer.

Include two to three servings of whole fruit in your daily diet. Limit fruit juice though, which lacks fibre and is a concentrated source of free sugars.

Its not just the desserts and second helpings that add surplus calories to meals. What you drink with your meal can contribute, too.

Consider that 12 ounces of fruit juice delivers roughly 170 calories and 38 g of free sugar (9.5 teaspoons worth). Ditto for sugary soft drinks. A 16-ounce Starbucks Oat Latte will add 190 calories to your breakfast or midday snack.

Liquid calories dont put the brakes on our appetite the way calories from solid foods do. As a result, we typically dont adjust for them by eating less food.

Replace caloric beverages, especially sugary ones, with plain water or unsweetened tea or coffee. Milk and unsweetened non-dairy milks are other options that supply nutrients you might not get from other foods (e.g., protein, calcium, vitamin D, B12).

Dont get me wrong. A leafy green salad is good for you its brimming with beta carotene and brain-friendly lutein.

If salad is your go-to vegetable however, youre missing out on many other protective phytochemicals, and certain vitamins, too.

Make a point of eating a variety of colourful vegetables each day green, orange, red, purple, white to increase your intake of anti-inflammatory and antioxidant phytochemicals.

And dont wait until dinner. Make vegetables the focus of every meal.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

See the original post:
These 5 eating habits are sabotaging your diet - The Globe and Mail

The Japanese government is set to submit a new bill to a regular diet session convening early next year to restrict the construction of wind farms as they can potentially interfere with the Self-Defense Forces' radar systems, sources familiar with the matter said.

The legislation will obligate businesses to notify the government of their construction plans if those facilities are built in areas designated by the defense minister, according to the sources.

In cases where the government determines that a wind farm severely disrupts radar systems, it can prohibit its construction for two years.

The government believes that legal restrictions are necessary to mitigate interference by wind turbines and enhance radar capabilities, given the frequent launches of ballistic missiles by North Korea and intensified activities by Chinese aircraft around Japan.

Currently, businesses are advised to consult with the government before finalizing their plans to build or replace large-scale turbines for power generation, but the government's calls are not legally binding.

In the meantime, since the government is trying to increase the use of wind power generation and other renewable energy sources to cut greenhouse gas emissions, it is unclear whether firms engaging in the wind power business will cooperate with the enactment of the bill.

The Defense Ministry said that wind turbines pose challenges to a radar's precise target tracking and identification. Depending on the altitude and height of the turbines, their interference with radars can extend beyond 100 kilometers in certain situations.

The designated areas for restrictions will cover the surroundings of radar systems at 28 sites nationwide, according to the sources.

The government is also considering restrictions for the surrounding areas of radars of U.S. Forces in Japan.

Read more:
Bill to restrict wind farm construction set to be submitted to Diet - Japan Today

Sigh Bad versus good foods, here we go again. This black-and-white dichotomous thinking is one that nutrition experts are anxiously waiting to go out of style. Yet unfortunately, we are still combating the social media hype and reminding you yet again you can eat carbs, like fruit, even with diabetes.

Believe us, we know its not your fault if youve fallen victim to this way of thinking about food, especially if you have diabetes. Being constantly bombarded with conflicting messages makes it confusing to know what to include and perhaps limit in your diet if youre one of the 38.4 million Americans with diabetes, according to the Centers for Disease Control and Prevention, who need to monitor their blood sugars more closely.

Rest assured, weve done the homework for you and spoken to two certified diabetes educators and registered dietitian nutritionists to get their take on six fruits commonly perceived as off-limits if you have diabetes, and why they encourage their patients to eat them.

First things first: fruit is a carbohydrate, one of the three macronutrients that we need to consume in our daily diets. Since carbohydrates provide fuel for the body and have a direct impact on blood sugar levels, they are often one of the first nutrients that health care practitioners advise you to pay closer attention to if you have diabetes.

Now, there are two kinds of carbohydrates, simple and complex. Simple carbs are digested more quickly then their complex-carb counterparts since they lack the fiber and other nutrients complex carbs contain. However, keep in mind that foods, such as fruit, often contain a mix of both simple and complex carbs. Fruit contains both a simple natural sugar (fructose), as well as a complex carb (fiber).

And that matters when it comes to your blood sugar. Fruits often get a bad rap for people with diabetes due to their sugar content. However, it's important to understand that while fruits do contain natural sugars, they also provide essential vitamins, minerals and fiber; all of which can improve long-term health and fight against future disease, says Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet.

In fact, a 2021 systematic review and meta-analysis of 23 cohort studies in BMJ Nutrition, Prevention & Health concluded that high intake of fruit was associated with a 7% lower risk of diabetes compared to a low intake.

While the low-fat diet trend may be losing steam, its important to note that if you have diabetes, you also have to watch your fat intake. Having diabetes doubles your risk of heart disease, says the CDC.

However, not all fats are created equal. For instance, avocado is a fruit that Palinski-Wade hears clients often fear because they worry the fruit contains too much fat. This unique fruit can actually offer quite a few health benefits, she says. Unlike most other fruits, avocado contains 0 grams of naturally occurring sugar per serving and does not affect your glycemic response.

Plus, it packs primarily unsaturated fatty acids, according to the USDA, the better-for-you fats that promote heart health. A 2019 clinical trial published in Nutrients found that including a half or whole avocado at breakfast decreased the participants glucose and insulin response when compared to a high-carb, low-fat breakfast. This study supports current 2023 research published in the Journal of Diabetes Mellitus that demonstrated Hispanic or Latino adults with prediabetes who consumed avocado in their regular diet were 14% less likely to develop type 2 diabetes. For a nice dose of these healthy fats, try these Salmon Stuffed Avocados.

One of the most popular fruits to be named a bad fruit for diabetes is the humble banana. However, dont give in to this hype. Unripened green bananas are a good source of resistant starch, a fiber that has been found to reduce blood glucose levels and fight against insulin resistance, Palinski-Wade says. A 2023 review published in Frontiers in Nutrition found specific resistant starch types had a direct positive impact on both glucose and insulin regulation, though more research is needed.

Dont discount yellow bananas, though. Although a more ripened banana will contain a higher sugar content and have a greater impact on blood sugar, this fruit still provides a good source of fiber to support gut health as well as appetite regulation, she adds.

As with all foods, portion size matters. Palinski-Wade recommends choosing a smaller banana, ideally one under 6 or 7 inches, for blood sugar balance and pairing it with a source of protein and/or healthy fats. Whip up one of these Diabetes-Friendly Banana Bread Recipes to have with breakfast today.

Tropical and delicious, mango is a mainstay in cultural cuisines across the board. While some have named mango as an off-limits food if you have diabetes, registered dietitian and certified diabetes educator Kimberley Francis, RDN, CDCES, CNSC, doesnt agree. One serving (3/4 cup) of mango provides 7% of your daily fiber needs. Fiber slows the absorption of sugar into the bloodstream, which is ideal for glucose management, she explains.

A 2023 study published in Metabolism Open compared how fresh mango, dried mango and white bread affected participants' satiety and glucose response after consumption. Interestingly, eating fresh mango increased satiety, decreased desire to eat and exhibited a more efficient decrease in glucose levels after eating, as well as more stable glucose levels overall in comparison to the dried mango and white bread.

As for how to eat mangoes, to create a balanced, blood-sugar-friendly meal, consider adding a serving of mangoes to a Cobb salad for a little extra sweetness, suggests Francis. Or serve this Mango & Avocado Salad with dinner tonight.

While orange juice may get a bad rap when it comes to its sugar content, Francis advises not to knock all forms of this fruit so quickly. Oranges are famous for their vitamin C content, but one medium orange contains approximately 3 grams of fiber. Dietary fiber makes you feel full for an extended period and may help support weight and glucose management, she explains.

Plus, you cant compare a whole orange to orange juice. Thats because juiced oranges contain almost no fiber. If you have diabetes, you may also consider pairing oranges with protein for a more stable blood sugar response, suggests Francis. For instance, add orange wedges alongside this Spinach-Mushroom Frittata.

Contrary to popular opinion, you dont have to avoid dried fruit if you have diabetes. People living with diabetes often think that dried fruits have too much sugar and need to be avoided, but that is actually not true. For instance, prunes contain no added sugar and are the lowest-sugar dried fruit. With 3 grams of naturally occurring fiber, prunes can support gut health along with blood sugar balance, Palinski-Wade says.

Plus, 2022 research published in Advances in Nutrition shows that daily consumption of prunes (also called dried plums) helps protect bone mineral density in postmenopausal women. Palinski-Wade says this is good news for people with diabetes, as they have a greater risk of osteoporosis. Given prunes have no added sugar, consider using them to replace sugar in recipes for a sweet treat with an added nutritional bonus, like these Chocolate-Dipped Walnut-Stuffed Prunes.

While watermelon may taste incredibly sweet, its actually not all sugar. One cup of diced watermelon contains 9 grams of naturally occuring sugar, which is less than the sugar content of 1 cup of sliced apples, Palinski-Wade says. Whats more, the glycemic loada measure of how quickly glucose enters your bloodstream and how much glucose it contains per serving, according to Harvard Medical Schoolof 1 cup of watermelon is only 5, which is low on the GL scale, she adds.

Whats more, watermelon also contains important antioxidants, like lycopene, that may benefit cardiovascular health, suggests a 2022 review in the International Journal of Molecular Sciences. Given those with diabetes are more likely to experience cardiovascular events related to their condition, its important to eat foods that positively impact heart health too when you have diabetes. Consider pairing watermelon with a source of protein or dietary fat to minimize impact on blood sugar levels, like this Watermelon Strawberry Smoothie, which contains low-fat plain yogurt.

Fruit can (and should) be included in a balanced diet whether you have diabetes or not. While fruit does contain sugar, it also packs fiber, vitamins and minerals that can positively impact your health. Consider adding avocados, bananas, mango, oranges, prunes and watermelon into your meal plan, and pair them with other nutrient-rich foods for more stable blood sugar levels. Working with a certified diabetes expert or registered dietitian nutritionist is a great way to learn how to eat the foods you love, like fruit, in a balanced diet if you have diabetes.

Read more here:
6 "Bad" Fruits You Should Be Eating When You Have Diabetes, According to Dietitians - EatingWell

Kindel Media / Pexels

Consider how great it would be if you could add a decade to your life. Sounds too good to be true, right? Well, a recent study suggests that by making simple, healthy changes to your diet, you could indeed enhance your life expectancy by up to 10 years. This article will delve into the intricacies of how the food you consume impacts your health and longevity and which dietary patterns could help you live a longer, healthier life.

Your diet plays an essential role in maintaining your overall health and preventing non-communicable diseases. Researchers have found that unhealthy diets are responsible for more than 75,000 premature deaths each year in the United Kingdom, including almost 17,000 deaths in the age group of 15-70 years.

Consuming a diet heavy in processed meats and sugar-sweetened beverages can lead to a host of health problems, including obesity, heart disease, and diabetes. On the flip side, a diet like the Eatwell Guide, rich in whole grains, nuts, and fruits, can significantly reduce your risk of these conditions and contribute to a longer, healthier life.

Eatwell isnt just about food; it is about nourishing your body for growth and vitality. Following these guidelines can lead to gains in life expectancy, especially if dietary changes are adopted earlier in life.

Studies have revealed that following the dietary recommendations of the Eatwell Guide could result in a gain of 8.9 and 8.6 years in life expectancy for 40-year-old males and females, respectively. Even more impressively, a shift from an unhealthy dietary pattern to a healthier dietary pattern is associated with a gain of 10.8 and 10.4 years in life expectancy for males and females, respectively.

In this guide, there is a visualization of the ideal proportions of food groups that should fill your plate. The tool can be used by anyone looking to make healthier choices, whether they are cooking at home, shopping for groceries, dining out, or grabbing a bite on the go.

It breaks down your dietary consumption into five main food groups, encouraging a variety of choices within each to ensure a wide range of nutrients.

Your diet holds the key to your health and life expectancy. By sticking to a healthy diet, you can not only prevent the development of various diseases but also increase your life expectancy significantly. Whether youre in your late 20s or early 40s, its never too late to start prioritizing your health and well-being. So, why wait?

Excerpt from:
A new study says you can increase life expectancy by up to 10 years by following this healthy diet - The Manual

Donna Mills at 81: A Glimpse into Her Lifestyle, Diet, and Acting Career

At the age of 81, Donna Mills continues to captivate audiences with her acting prowess and remains in remarkable physical condition. In recent discussions with First For Women and AARP The Magazine, Mills provided insights into her lifestyle, dietary habits, and ongoing acting work, all while promoting her new show, Ladies Of The 80s.

Mills attributes her physical condition to a disciplined diet and an active lifestyle. She avoids carbs and finds joy in Keto recipes, particularly those for desserts with low or no sugar. Nutritious alternatives, such as spaghetti squash, are her preferred choice for dinner. To combat afternoon fatigue, Mills opts for brisk walks instead of caffeine and maintains hydration by drinking around two large bottles of water daily, occasionally with added lemon or electrolytes.

In her discussion with AARP, Mills emphasized the importance of staying active and engaged in older ages. She mentioned her light exercise routines, which include owning a ballet bar and using a Peloton, despite her arthritis. Her diet has evolved to focus more on vegetables and proteins, with produce from her own garden being a part of her meals.

On a more personal note, Mills discussed raising her adopted daughter Chloe, finding love at 60 with Larry Gilman, and staying close with her Knots Landing co-stars. Advocating for natural aging and sun protection for skin care, she dismisses the need for cosmetic enhancements. Mills also expressed excitement about an upcoming movie role as a vicious, sadistic grandmother, showcasing not just her enthusiasm for continued acting work, but also her versatility as an actress.

See the rest here:
Donna Mills at 81: A Glimpse into Her Lifestyle, Diet, and Acting Career - BNN Breaking

Seaweed is an excellent source of vitamins, minerals, and antioxidants

A balanced and nutritious diet is closely linked to good overall health and wellbeing. By consuming wholesome foods, we provide our bodies with essential nutrients, vitamins, and minerals necessary for optimal functioning. A healthy diet can help prevent various health conditions like obesity, heart disease, diabetes, and certain cancers.

By improving our diet at the start of the new year, we give ourselves the opportunity to prioritise our health, make positive changes, and establish sustainable habits that can lead to a healthier and happier life. Keep reading as we discuss a list of superfoods you must add to your diet this year for better overall health.

Chia seeds are tiny but packed with essential nutrients like omega-3 fatty acids, fibre, protein, and antioxidants. They benefit the body by promoting digestive health, reducing inflammation, improving heart health, and aiding weight loss. Chia seeds can absorb water and form a gel-like substance in the stomach, which helps in keeping you fuller for longer and controlling hunger.

Seaweed is an excellent source of vitamins, minerals, and antioxidants, including iodine, iron, calcium, and vitamins A and C. Incorporating seaweed into your diet can support thyroid function, boost immunity, aid in detoxification, and improve cardiovascular health. It also contains a compound called alginate that can help reduce fat absorption, thereby assisting in weight management.

Turmeric contains a compound called curcumin, known for its potent anti-inflammatory and antioxidant properties. It benefits the body by reducing inflammation, supporting brain health, improving digestion, and enhancing skin health. Turmeric can also help combat chronic diseases like arthritis, diabetes, and certain cancers.

Kale is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and potassium. It benefits the body by promoting eye health, supporting bone health, reducing the risk of heart disease, and aiding in detoxification. Kale is also a good source of fibre, which aids digestion and promotes a healthy gut.

Blueberries are packed with antioxidants, including anthocyanins, which give them their vibrant colour. These antioxidants help protect the body against free radicals and oxidative stress, thereby reducing the risk of chronic diseases like heart disease and cancer. Blueberries also support brain health, improve memory, boost immune function, and have anti-aging properties.

Quinoa is a gluten-free grain-like seed that is rich in protein, fibre, vitamins, and minerals. It benefits the body by providing complete protein, supporting weight management, promoting gut health, and stabilising blood sugar levels. Quinoa is also a good source of iron, magnesium, and folate, making it an excellent choice for vegetarians and vegans.

Avocados are packed with healthy monounsaturated fats, fibre, vitamins, and minerals. They benefit the body by improving heart health, reducing cholesterol levels, promoting healthy skin and hair, and supporting weight management. Avocados are also rich in antioxidants like lutein and zeaxanthin, which are essential for eye health.

By incorporating these superfoods into your diet, you can provide your body with a wide range of nutrients, antioxidants, and health benefits. However, it's essential to maintain a balanced diet and consult a healthcare professional before making significant dietary changes.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Originally posted here:
Superfoods You Must Add To Your Diet In 2024 - NDTV

Page 26«..1020..25262728..4050..»

Home » Diet » Page 26