1. Coarse Grain
Bread made of flour of coarse grain with the husk and brown rice with the husk, has full fiber and vitamin and potassium that help in making insulin in the pancreas to decide the amount of insulin to make.
Photo credit: Wikipedia
2. Fruits
On eating the fruit with peel after proper washing keeps the sugar in the blood in a reduced state. Especially the red, blue and Purple color keep the weight in check. Because these colors have particle or essence of anthosainics that keeps the body safe from deficient insulin.
Many of these constituents have been proven to be useful to manage and treat various chronic diseases such as diabetes, obesity, cancer and cardiovascular diseases. Although exotic fruits are understudied throughout the world due to their limited regional presence, many studies reveal their potent ability to ameliorate metabolic derangements and the resultant conditions i.e. diabetes and obesity. The aim of this article is to review the role of exotic fruits and their constituents in the regulation of metabolic functions, which can beneficially alter diabetes and obesity pathophysiology.
Ref: Researchgate.net
You Should Eat the Peel of These 12 Fruits and Vegetables
Over and over it is to be emphasized that peel or skin of the fruits and vegetables contain two-thirds of the vitamins, nutrients and dietary fibers and have different antioxidants. All in all peels helps you form blood clots that patch you up when you have a bad scrape and helps activate the proteins your body needs for cell growth and healthy bone maintenance. 12 of the foods details are given below
The science of microbiology discloses that both fruits and vegetables have numerous acids that stimulate the body for good health through acids and microbes. Both lungs and brain tissues are protected by natural consumption.
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Apples
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Potatoes and sweet Potatoes
Both potatoes & sweet Potatoes skin more 17 times minerals than the flesh.
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Citrus (Oranges, Lemons, Grapefruits, Limes)
The peel of an orange packs in twice as much vitamin C as what’s inside. It contains higher concentrations of riboflavin, vitamin B6, calcium, magnesium, and potassium. The peel’s flavonoids have anti-cancer and anti-inflammatory properties. (Citrus fruit boosts iron absorption.
The entire peel is bitter and difficult to digest. Instead, grate the peel using a micro plane or another tool and sprinkle it on top of salads, or in a vinaigrette dressing. Citrus shavings make a good pairing with ice cream and chocolate.
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Cucumbers
The cucumber peel holds most of its vitamin K and has antioxidants, insoluble fiber, and potassium.
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Kiwi
Similar is the case with Kiwi fruit. Ditch the spoon to get the best out of this fruit.
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Eggplant
Nasunin in Eggplant has anti-aging properties and helps in protecting against cancerous development. The chlorogenic acid in eggplant skin has both properties is antioxidant and anti-inflammatory properties, and also promotes glucose tolerance. Although the eggplant interior contains chlorogenic acid, it’s much more prevalent in the skin.
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Mango
Mango skin contains properties similar to resveratrol, which helps burn fat and inhibits the production of mature fat cells. Mango flesh extracts were tested, but did not produce the same results, which suggests that one needs to eat mango skin in order to get this beneficial property.
A mango’s peel also contains larger quantities of carotenoids, polyphenols, omega-3, omega-6 and polyunsaturated fatty acids than its flesh. A study found compounds more heavily concentrated in mango’s skin that fight off cancer, diabetes and heart disease. Mango skin also has quercetin.
The skin of a mango can be eaten raw, or cooked along with the insides. It is best to pickle the entire mongo for best results.
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Carrots
Since the skin of a carrot is the same color as what’s directly underneath, the peel and its flesh have similar nutritional properties. However, the highest concentration of phytonutrients is found in a carrot’s skin or immediately underneath. Just rinse the carrot thoroughly rather than peeling it.
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Watermelon
All watermelon contains citrulline, which has antioxidant properties and converts to arginine, an essential amino acid that is beneficial to the heart, immune system, and circulatory system. But most of that citrulline is found in the rind. Eating a rind might sound unappetizing, but it can be pickled (like a cucumber), or simply sautéed and seasoned. Or throw it in a blender with the watermelon flesh and add some lime.
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Onions
The outside of an onion’s skin contains quercetin. Although that skin is not directly edible, you can draw out some of those nutrients by adding it to stock.
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Pineapple
Pineapple contains bromelain, an enzyme that can help reduce inflammation, especially in the nose and sinuses plus a pineapple’s core and peel yielded the highest amount of bromelain in the fruit, at 40 percent by weight.
The skin and core of a pineapple straight-up would be tough on your digestive system, so try putting them through a juicer or sauté them for a few minutes in a pan.
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Bananas
Banana peel has more fiber and potassium than the flesh,
The peel contains lutein, a powerful antioxidant that plays a role in maintaining healthy eye function. An amino acid called tryptophan is highly concentrated in the peel than the insides. Among other things, tryptophan is believed to ease depression by increasing the body’s levels of serotonin, a neurotransmitter in the brain that affects mood.
Although the peel has a bitter taste and tough, ropey consistency most people aren’t used to, an overripe banana (brown or black) becomes thinner, sweeter and easier to chew. You can also put the peel (ripe or overripe) through a juicer with the rest of the banana. Or you can boil the peel for several minutes to make it softer, or throw it in the frying pan. If you want to get really creative, bake a banana peel in the oven for 20 minutes or so, or until it becomes dried out, then use it to make tea.
via – Stack.com
3. Walnut – Almond
Both Walnut – Almond have many calories and keep the hunger under control for an extended period. They have protein and healthy fat, especially the walnut has high-class polyunsaturated fatty acids that keep the body’s balanced responsiveness towards insulin.
Benefits
People who consume nuts regularly are less likely to develop coronary heart disease (CHD). Nuts were first linked to protection against CHD in 1993. Consumption of various nuts such as almonds and walnuts can lower serum low density lipoprotein (LDL) concentrations. Although nuts contain various substances thought to possess cardioprotective effects, their Omega 3 fatty acid profile is at least in part responsible for the hypolipidemic response. Nuts have a very low glycemic index (GI) due to their high unsaturated fat and protein content and relatively low carbohydrate content. Consequently, dietitians frequently recommend that nuts be included in diets for patients with insulin resistance such as Type 2 diabetes mellitus. One study found that people who eat nuts live two to three years longer than those who do not. However, this may be because people who eat nuts tend to eat less junk food.
via : WikiPedia
4. Green leafy vegetables
Wow ! Excellent food, whether one has diabetes or not, three or four times a day having green leafy vegetables ( Spinach, mustard, fenugreek) are good for the health. There are a plenty of fibers in these vegetables; they can wonderfully soak water, and reduce all the calories from your stomach. They have magnesium that turns glucose into energy and does away with any deficiency of insulin.
Broccoli, spinach and green beans
Add plenty of non-starchy vegetables, such as broccoli, spinach and green beans, to your diet. These foods are high in fibre and low in carbohydrates, which make them ideal for people with diabetes.
In contrast, starchy vegetables include peas, potatoes, sweet potatoes, broad beans, corn and butternut squash. They do give us additional nutrients. We want to maintain balance, but because starchy vegetables have more carbohydrates and raise blood sugar more, it’s important to stick to proper portion sizes. There’s evidence, too, that vegetables are healthy for people with diabetes.
Researchers have found that a low-fat vegan diet may help type 2 diabetes patients to better manage their disease. In a study in the US publication Diabetes Care, 43% of people with type 2 diabetes who followed a low-fat vegan diet for 22 weeks reduced the need to take diabetes medications.
On average, the vegan group also lost more weight and lowered levels of bad cholesterol. Because people with diabetes are more prone to heart disease, eating with heart health in mind matters as much as blood sugar control.
This green is a top source of two important, lesser-known antioxidants: syringic acid and kaempferol, to stabilize blood sugar by inhibiting enzymes that turn carbs into simple sugars, while the latter protects cells against cancer-causing toxins, lowers inflammation and may also reduce your risk for heart disease, diabetes, and other chronic illnesses.
via : MensJournal
5. Natural foods like Beans, Porridge
Beans are full of fiber that can keep the sugar in the blood properly balanced. They have enough of protein and has potassium like substances that have the saturated fat in minimal quantity.
Medically Reviewed by Dr Rob Hicks
While there’s no substitute for a balanced diabetic diet, adding certain foods may help those with diabetes keep sugar levels under control.
Coffee and cinnamon have made headlines as foods that might be able to help cut the risk of diabetes or help maintain healthy blood sugar levels. However, don’t get the idea that such foods are magic pills for your diabetic diet.
Diabetics should eat a balanced diabetic diet and exercise to help manage the disease. Nevertheless, some foods, such as white bread, are converted almost immediately to blood sugar, causing a quick spike. Other foods, such as brown rice, are digested more slowly, causing a slower and gentler change in blood sugar. If you are trying to follow a healthy diabetic diet, here are six suggestions that may help to keep your blood sugar in check.
- i) Porridge
Porridge can help control blood sugar, and the charity Diabetes UK recommends it to see you through the morning. Even though porridge is a carbohydrate, it’s a very good carbohydrate. Because it’s high in soluble fiber, it’s slower to digest and it won’t raise your blood sugar as much or as quickly. It’s going to work better at maintaining a healthy blood sugar level over time.
Not only does this high-quality carbohydrate offer a steadier source of energy than white bread, it can also help with weight loss. The soluble fiber in oats helps to keep us feeling fuller longer. That’s important for people with type 2 diabetes, who tend to be overweight. If you reduce the weight, you usually significantly improve the glucose control. Barley isn’t as popular as oats, but there’s some evidence that barley, which is also high in soluble fiber, may also help with blood glucose control. Besides oats and barley, whole grains are going to be a great choice for a person with diabetes.
- ii) Sparkling water
Many sparkling waters have no carbohydrates or calories, so they’re not only good for blood sugar levels, but for weight control too.
- iii) Cinnamon
Cinnamon helps reduce blood sugar levels in people with diabetes. In a German study, researchers randomly assigned 79 patients who had type 2 diabetes into two groups. For four months, the test group took a cinnamon extract three times a day while the control group took a placebo. At the end, those on the cinnamon extract had lowered their fasting blood sugar levels by 10.3 %, compared to 3.4 % for the control group. The scientists concluded that the cinnamon extract seemed to have a moderate effect in reducing blood sugar levels in diabetes patients, especially among those who had more trouble controlling blood sugar.
Before doctors can start recommending cinnamon for diabetes, however, more studies need to be done.
via : WebMD
- iv) Healthy Fat
Due to diabetes the heart problem risk increases phenomenally. One should keep away from taking meat, butter, paneer, milk products like milk cake or trans fat margarine.
LDL cholesterol can increase due to these items. Instead of this take heart’s friend monosaturated fat ( Olive oil, Fish oil, Canola oil, and polyunsaturated fat ( sunflower oil or corn oil), etc. when taken LDL cholesterol will remain at low level.
For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health.
- V) Making sense of dietary fat
A walk down the grocery aisle will confirm our obsession with low-fat foods. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.
Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.
- vi) Sun rays’ energy
Sun rays provides Vitamin D and calcium insulin all right. It is helpful in maintaining the sugar level of body balance. While discussions about the health benefits from sun exposure typically center around vitamin D, UVB exposure has a number of other health effects unrelated to vitamin D production, including enhancement of mood and energy, melatonin regulation, suppression of MS symptoms, and the treatment of skin diseases
via : NaturalSociety
6. Laughter
It is necessary to take food for the body. Likewise, the laughter is the food for the mind. Tension increases the sugar level. A chuckle may help the body process blood sugar, according to research from Japan. A study of type 2 diabetes—the most common form of the disease—found that laughter was linked to lower blood sugar levels after a meal.
Over two days, participants were given identical meals. On one day, they watched a humorless lecture, and on the next they watched a Japanese comedy show. The group of 19 people with diabetes and five without had their blood sugar monitored during the study.
Afterward both diabetics and non-diabetics alike had lower glucose levels after laughing through the comedy show than they did when they listened to the monotonous 40-minute lecture. The study was published in Diabetes Care.
Keiko Hayashi, of the University of Tsukuba, Japan, who led the study says that he cannot yet explain the laughter-glucose connection. It could be that laughter affects the neuroendocrine system, which monitors the body’s glucose levels. Or it may be an effect of energy used by the stomach muscles.
Increased blood sugar can cause major complications for diabetics. If glucose is not kept in check, diabetics are more at risk for heart disease, kidney disease, and blindness. Type 2 diabetes occurs when the body fails to produce enough insulin to control the body’s glucose levels. via
