10 foods that help control blood sugar
Nutrition plays an important role in maintaining and controlling blood sugar levels in diabetic patients.
Maintaining a healthy lifestyle, exercising regularly and having a balanced diet will contribute to controlling the amount of sugar in the blood. Especially for patients with high blood sugar, maintaining a diet rich in protein and good fat, carbohydrates,… are important nutritional components in the following foods.
Foods that can help control blood sugar levels.
Research on shows that black, green, white and oolong tea can help control blood sugar levels. A study found that after drinking six cups of tea a day for eight weeks, patients with high blood sugar levels showed a decrease of 15-20% compared to before.
Therefore, doctors advised everyone to maintain a habit of drinking tea as both a traditional practice and a positive role in controlling blood sugar.
2. Dark Chocolate
Limiting sugar intake is important when controlling diabetes. Therefore, many people may be surprised to learn that chocolate is part of a diabetes-friendly diet. A study showed that people who ate the most chocolate had a 31% lower risk of diabetes and significantly lower risk of heart disease and stroke than those who ate the least.
A different study showed that eating approximately 10g of cocoa powder rich in flavonoids per day (roughly 1.5 tablespoons) may reduce LDL cholesterol and triglyceride levels in those with diabetes. However, you should keep in mind that chocolate also contains fat and sugar, so limit yourself to a small square (roughly 28g) each day.
A research conducted by scientists from the University of Arizona (USA) has discovered that Vinegar has similar therapeutic effects like drugs used for diabetes.
Diabetics consuming carbohydrates-rich foods from grains may gradually reduce the amount of sugar in their blood. Grains are a good source of protein, as well as containing many other nutrients such as vitamin E and selenium. Doctors believe that adding grains is a smart food supplement for your healthy lifestyle.
Beans are an excellent source of soluble fiber and a cost-effective protein source with a low glycemic index, making them ideal for preventing large swings in blood sugar levels.
The higher fiber content in foods benefits by slowing the increase in blood sugar, as the body takes longer to break down the fibrous foods. Half a cup of black beans has about 19 g of carbohydrates, 110 calories, 1 g of fat and nearly 7 g of protein.
6. Barley flour
Beta-glucan in barley flour makes it an excellent food to prevent blood sugar spikes. It has been proven to improve blood sugar control and increase satiety. Opt for finely cut or old-fashioned barley flour as whole barley flour may contain more sugar.
Half a cup of dry barley contains 150 calories, 27g carbs, 5g protein, and 2.5g fat. The carb amount looks high but is a complex carb, meaning it is digested slower and provides a steadier release of sugar into the blood. For diabetics, a standard portion is 1/2 cup of cooked barley flour. Have it for breakfast and add yogurt to it…
Salmon is an important source of nutrient-rich. A three-ounce serving of salmon has 155 calories, 0 carbohydrates, 21.6 g protein and 6.91 g fat. Salmon is also rich in vitamin D, and a healthy intake of this vitamin is very important. Low levels of the vitamin are related to type 2 diabetes. Fish is also an excellent source of omega-3 fatty acids. The omega-3 fatty acids in fish, such as salmon, can improve cardiovascular health. This is especially important for people with diabetes, as it can reduce the risk of heart disease.
Orange is a source of pectin, a soluble fiber that has been proven to reduce LDL cholesterol levels. It is a food with a low glycaemic index and a GL of 4.
One orange is not a low-carb food. It contains about 18 g of carbs, along with 72 calories, 1.45 g of protein and less than 0.2 g of fat. Orange provides other important nutrients, including vitamin C.
One caveat is that diabetics should opt for eating the fruit instead of drinking fruit juice to get the added fiber and antioxidants that may help protect against tissue damage as well as any impact on blood sugar levels.
Among all the green vegetables that can be enjoyed on a diabetes-friendly diet, broccoli is a smart choice.
Broccoli provides a range of essential nutrients, including vitamins A, C, E, and K, iron, calcium, and potassium. In addition, it contains low calories and carbohydrates. One cup of fresh broccoli has about 9 calories, 1.1 g of carbs and less than 1 g of protein and fat. The GI is very low, around 1 or 2.
Almonds are a nutritious alternative for people suffering from diabetes. Each 28.3g of unsalted pistachios contains 172 calories, 5.76g protein, 15.3g fat, and 5.78g carbs with a GI of 1.9. Pistachios are also a great source of Vitamin E (with 6.67mg per serving) and Magnesium (with 76.8mg per serving).
They also contain fiber, an important nutrient for those with diabetes as it can improve blood sugar levels by slowing down the absorption of glucose. You can add almonds to salads or a bit of pistachio butter with apples as a snack. Be sure to avoid using prepackaged grains that could potentially be laden with added sugar and salt.
Vitamin D: 21 things you should know
It would be great if a vitamin could help strengthen bones, fight dangerous diseases like diabetes, multiple sclerosis, cancer, heart disease, depression or even help you lose weight.
1. Vitamin D promotes bone health
Vitamin D is important for strong bones, from infancy to old age by helping the body absorb calcium from food. A daily combination of calcium and vitamin D has been proven to reduce the risk of falls in older adults with osteoporosis, while also helping to prevent fractures and brittle bones.
This is particularly important for elderly individuals who may be at greater risk of injury from falls. By incorporating this supplement regimen into their daily routine, seniors can help maintain strong bones and decrease their likelihood of experiencing a fall-related injury.
Children need vitamin D to build strong bones and prevent rickets, which is the cause of bent legs, Knock knees, and weak bones.
2. Multiple Sclerosis
Multiple Sclerosis (MS) is common in sunny areas far from the equator. For years, specialists have speculated on the association between sunlight, vitamin D levels, and a neurological autoimmune condition that results in nerve damage.
Newer evidence comes from research into gene defects that cause low vitamin D levels to increase the risk of MS compared with people without the gene defect. However, there is currently insufficient evidence to recommend vitamin D for the prevention or treatment of MS.
Some studies have shown a link between low vitamin D levels and type 1 and type 2 diabetes. So can vitamin D supplements be used to prevent diabetes? There is currently not enough evidence for doctors to recommend vitamin D pills or supplements to prevent diabetes.
It is certain, however, that obesity is a risk factor for both vitamin D deficiency and type 2 diabetes, but doctors still do not know if there is a causal relationship between diabetes and vitamin D levels.
4. Weight Loss
Studies have shown that obese people often have low blood levels of vitamin D because vitamin D is fat-soluble, making it difficult for the body to store the vitamin.
However, doctors are not sure whether obesity itself causes low vitamin D levels or if it is something else. But a small recent study of dieters found that adding vitamin D to a calorie-restricted diet could make it easier for overweight people with low vitamin D levels to lose weight.
5. Vitamin D deficiency and depression
Vitamin D plays a role in brain development and function, and low levels of vitamin D have been found in patients with depression.As per current research, there is insufficient evidence to support the efficacy of Vitamin D supplements in alleviating symptoms of depression. It is advisable to consult a healthcare professional to find alternative treatments that can effectively alleviate depression symptoms.
6. How does the sun give you vitamin D?
People often want to get vitamin D by letting the sun shine on their skin, the body will make vitamin D on its own. But the amount of vitamin D the body can make depends on many different factors. For example, a Caucasian person can get enough vitamins from 5 to 10 minutes of sun exposure several days a week.
But cloudy days, winter’s low light, and using sunscreen (important to avoid skin cancer and skin aging) all interfere with the body’s production of vitamin D from sunlight. Older people and people with darker skin tones are less likely to produce vitamin D than Caucasians. Experts recommend that the best vitamin D supplement is based on food sources and drugs, functional foods.
Many foods we eat don’t have vitamin D at all. However, there are some foods that are rich in vitamin D, such as fish such as salmon, swordfish or mackerel, and other fatty fish such as sardines. much lower vitamin D. Small amounts of this vitamin are also found in egg yolks, beef liver, and vitamin D fortified foods such as cereals and milk. However, cheese and ice cream usually do not have added vitamin D.
8. Start your day with EASY Vitamins
Choosing breakfast foods for vitamin D is a reasonable way as most milks are fortified with vitamin D including some soy milks. Orange juice, cereal, bread, and some brands of yogurt also often have vitamin D added to these products. Check the information on the label to see how much vitamin D you’re getting.
9. Vitamin D supplements
Eating foods rich in vitamin D is the best way to get enough vitamin D for the body. In case your dietary intake falls short of this essential nutrient, you may resort to vitamin D supplements which come in two forms: Vitamin D2 (ergocalciferol) sourced from foods, and Vitamin D3 (cholecalciferol) synthesized upon exposure to sunlight. These two types of vitamin D are particularly recommended for certain individuals as they enhance the body’s innate ability to absorb vitamin D.
Both of these supplements are manufactured differently, but both can increase the amount of vitamin D in the blood. Typically, multivitamins contain 400 IU of vitamin D. Nevertheless, it is essential to seek advice from a doctor before taking any supplements, as the recommended amount and duration of vitamin D intake differ depending on various factors, such as age, geographic location, and health status. It is crucial to consider these factors to ensure safe and effective supplementation.
10. Are you vitamin D deficient?
When the body has problems that prevent the body from converting vitamin D from food or sunlight, you may be deficient in vitamin D, factors that affect this process include:
- 50 years old and up
- Dark skin
- House far from the equator, to the north
- Overweight, obesity, gastric bypass surgery
- Milk allergy or lactose intolerance
- Diseases that reduce the absorption of nutrients in the gut, like Crohn’s or celiac disease
- Taking certain medications such as epilepsy medications
Using sunscreen can interfere with getting vitamin D, but not using sunscreen can significantly increase your risk of skin cancer. Rather than prolonged sun exposure, it is advisable to seek alternative sources of vitamin D.
11. Symptoms of vitamin D deficiency
Most people with low blood levels of vitamin D do not notice any symptoms. A severe deficiency in adults can cause soft bones or osteomalacia with symptoms such as bone pain and muscle weakness. In children, a severe deficiency can lead to rickets, soft bones, and other bone problems.
12. Vitamin D level test in the body
A blood test is a simple method used to check vitamin D levels in the body, known as 25-hydroxyvitamin (Vitamin D3) metabolite quantification. Recent guidelines from the American Institute of Medicine require a blood vitamin D level of 20 ng/mL to be sufficient for healthy bones. However, some doctors say people should go higher, around 30 ng/mL to make sure the body gets the full benefits of vitamin D.
13. How much vitamin D do you need?
The recommended dietary allowance for vitamin D from the diet is 600 IU per day for adults up to 70 years of age and 800 IU for adults 71 years and older. Some researchers recommend much higher doses of vitamin D, but too much vitamin D can cause side effects.
14. Daily Vitamin D for Breastfeeding Babies
While breast milk is the optimal source of nutrition for infants, it may not provide sufficient vitamin D. As a result, parents should administer vitamin D drops containing 400 IU to their infants until they are consuming at least one liter of milk per day. This will ensure that the baby receives adequate vitamin D levels, which are essential for healthy bone development.
Starting at 1 year old, when babies drink formula, they will no longer need vitamin D supplements. It’s important for parents to be cautious when administering vitamin D supplements to their children as excessive doses can result in vitamin D toxicity, leading to symptoms such as nausea, vomiting, reduced appetite, excessive thirst, muscle pain, and other severe health issues that require immediate attention.
15. Vitamin D for older children
Most children and teenagers do not get enough vitamin D from drinking milk. To meet the nutritional needs of this demographic, it is recommended to provide vitamin D supplementation in the range of 400-600 IU, which can be obtained through the consumption of oral or chewable vitamin D tablets that also contain a blend of other essential vitamins.
This is particularly important as this age group may not be able to obtain adequate levels of vitamin D through their daily diet or sun exposure alone. Ensuring proper vitamin D intake can contribute to overall health and well-being.
Children with certain chronic conditions such as cystic fibrosis may be at increased risk of vitamin D deficiency, so your doctor will prescribe vitamin D supplements for conditions that affect the body’s absorption of vitamin D.
16. How much is too much vitamin D?
Some researchers suggest taking much more vitamin D than the 600 IU daily guideline for healthy adults, but too much can also be dangerous.
Very high doses of vitamin D can increase blood calcium levels, causing damage to blood vessels, heart, and kidneys. According to the American Institute of Medicine, the recommended daily intake of vitamin D should not exceed 4,000 IU.
17. Drugs that interact with vitamin D
Some medications cause your body to absorb less vitamin D, including laxatives, steroids, and anti-seizure medications. When digoxin is used to treat heart disease, if vitamin D increases calcium levels in the blood, it will lead to an irregular heartbeat.
18. Vitamin D and Colon Cancer
Some previous studies have suggested that people with higher levels of vitamin D in their blood may have a reduced risk of colon cancer, but this result is controversial and needs further study in the future. next.
19. Vitamin D and Other Cancers
Current data do not demonstrate whether taking Vitamin D can prevent or treat any type of cancer. Therefore, the American Cancer Society recommends that controlling body weight, exercising regularly, and following a healthy diet can help prevent cancer.
20. Vitamin D and Heart Disease
Low levels of vitamin D have been linked to heart attack, stroke, and a higher risk of heart disease. However, it remains unclear whether vitamin D supplementation reduces the risk of heart disease and how much vitamin D is needed to prevent it. But one thing is for sure, if the blood level of vitamin D is very high, it can damage blood vessels and heart due to increased calcium in the blood.
As per research, senior citizens with insufficient levels of vitamin D in their bloodstream exhibited poorer performance on cognitive assessments involving memory, attention, and reasoning compared to those with sufficient levels of the vitamin. However, it remains uncertain whether taking vitamin D supplements can hinder, delay, or enhance cognitive decline or dementia.
How many calories is in a boiled egg?
Egg is one of the foods that many sisters bring into the diet plan for weight loss. So, how many calories does a boiled egg have, can eating egg help with weight loss? Let’s find out with Fooday!
Boiled eggs contain a lot of protein that can help you feel fuller for longer, reducing the temptation to snack. To lose weight quickly without compromising on nutrition, just add boiled eggs to your daily diet and you’ll see results in no time. Let’s join Fooday to find out more about the benefits and precautions of losing weight with boiled eggs!
1. How many calories are contained in a boiled egg?
According to the information from the US Department of Agriculture USDA, the nutritional value in 100g boiled eggs contains about 155 kcal, along with a variety of other nutrients such as:
Lipids: 11g, Cholesterol: 373mg, Sodium: 124 mg, Potassium: 126mg, Carbohydrates: 1.1g, Protein: 13g, Iron: 1.2mg, Vitamin B6: 0.1 mg, Magnesium: 10mg, Calcium: 50mg, Vitamin D: 87 IU, Vitamin B12: 1.1 µg.
According to the health website Hellobacsi, the respective calorie content of different types of boiled eggs are as follows:
- Boiled chicken egg: 77 calo/50g
- Boiled duck egg: 130 calo/70g
- Boiled quail egg: 14 calo/9g.
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2. Does eating boiled eggs help Diet?
According to many studies presented at the European Obesity Conference in Lyon (France), boiled eggs contain few calories while providing the body with enough nutrients. Therefore, it is an ideal food for those who want to lose weight.
On average, one egg contains 70 calories, the yolk contains 13.6% fat, 29.8% fat and 1.6% other minerals. The egg whites contain 10.3% necessary proteins for the body. Incorporating boiled eggs into your daily diet can help you successfully reduce the number of calories entering the body and avoid obesity while still replenishing essential nutrients.
Eating boiled eggs will make you feel fuller for longer, so when your body doesn’t feel hungry, you won’t fill up on snacks and limit overeating, helping your weight loss efforts.
Researchers conducted experiments with 20 obese people and found that those who ate one boiled egg for breakfast felt less hungry by lunch, thereby reducing their food intake significantly.
This is because the protein in the egg helps people to stave off hunger and feel fuller for longer, allowing them to better adhere to their weight loss diet.
3. Tips for Eating Boiled Eggs for Weight Loss
It is not advisable to eat too much red meat as it contains high levels of cholesterol. If too much is consumed, it can cause cholesterol levels in the body to rise.
Eggs should be included in a weight loss diet and fried or scorched food should be avoided.
Eggs should be combined with different kinds of vegetables to increase dietary fiber and provide essential vitamins for health.
For people suffering from liver diseases, blood fat, cardiovascular diseases and hypertension, it is recommended to eat 2-3 eggs/week.
It is best to eat eggs in the morning to help with weight loss more effectively.
Boiled egg diet is one of the solutions chosen by many people. However, to achieve quicker results, you need to have a scientific diet plan combined with exercise. We wish all of you success!
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5 Grains containing high amounts of omega-3 fatty acids
Omega-3 fatty acids offers many benefits for the overall health of everyone. Learn about the types of seeds containing lots of Omega-3 fatty acids that are good for your body and should be taken regularly.
Omega-3 fatty acids offers is an extremely important fatty acid for overall human health, helping you to maintain a strong heart, good for the brain, eyes and reducing inflammation and abdominal pain effectively. You can supplement this nutrient through natural seed foods in your daily diet.
Let’s learn about the types of seeds that contain a lot of omega-3 fatty acids that are good for your body.
Walnuts contain abundant nutrients that are beneficial to humans, notably omega-3 fatty acid from plant sources. Each ounce (28 grams) contains about 2.5g of omega-3 fatty acids, mainly alpha-linolenic acid (ALA).
In addition, walnuts also contain antioxidant compounds that can protect against free radicals and slow down the aging process in women, helping to keep skin soft and healthy.
Furthermore, walnuts offer other health benefits such as: maintaining weight, reducing inflammation, lowering blood sugar, controlling diabetes, and benefiting cognitive health.
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Linseed is also a natural seed that provides many essential nutrients that can only be found in foods of animal origin. It is a good seed for vegetarians or those following a healthy diet, as it is rich in proteins and fibers, thus helping to reduce hunger and promoting weight loss.
Linseed is usually used to make linseed oil and this type of oil contains alpha-linolenic acid (ALA), an essential omega-3 fatty acid for the human body.
3. Pumpkin seeds
Pumpkin seeds also contain many healthy nutrients such as iron, zinc, magnesium, calcium, protein, etc., including plant omega-3 fatty acids (ALA) that any body needs. This substance.
The omega-3 fatty acids in pumpkin help reduce the risk of atherosclerosis, the body’s cholesterol and triglyceride levels, and contribute to the improvement of endothelial function.
Peanuts are a common item on many people’s weight loss menus due to their high nutrient content, such as dietary fiber, plant proteins, omega-3s, and various other minerals and vitamins.
However, Peanuts also contain high levels of omega-6 fatty acids, which can be detrimental to your health if consumed in excess. Therefore, you should consume peanuts in moderation, or consider substituting them with other types of nuts.
Hazelnuts provide some nutritional benefits like fiber, vitamin E, magnesium, thiamin, copper, vitamin B6, etc., as well as being a rich source of omega-3, omega-6, and omega-9 fatty acids.
Above is the information about the five types of nutrient-rich omega 3 fatty acid sources, which are good for overall health of your body, that you should consider incorporating regularly in your diet.
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