Should You Switch to Sugar Substitutes to Lose Weight?

One of the first things you tend to do when you want to lose weight is to keep a tab on your diet. At the top of this list is cutting down on sugar, one of the main culprits that leads to weight gain, diabetes, heart diseases, stroke and other diseases. Many advertisements will have you believe that using sugar substitutes will help you sweeten your food without the calories of sugar and hence will help you lose weight.

Are sugar substitutes better for health?

Recently, Health Canada, the national public health division of the Government of Canada came up with  a set of new dietary guidelines which said that ‘sugar substitutes do not need to be consumed to reduce the intake of free sugars (monosaccharides and disaccharides added to foods and beverages and sugars naturally present in honey, fruit juices, syrups and concentrates).’

According to the new guidelines, foods and beverages (such as some fat-free yoghurts and diet soft drinks) that are sweetened with sugar substitutes such as aspartame, saccharin, sugar alcohols and purified stevia extract, instead of free sugars, have ‘no well-established health benefits.’  Not just this, it also suggests that instead of these one must have nutritious foods and beverages that are unsweetened including water, unsweetened milk or fortified soy beverage. For healthy natural sugar and nutrients, the guidelines suggest the consumption of whole fruits or vegetables.

Soft drinks, packed fruit juices, energy drinks, and other sweetened beverages, chocolates, candies and other products are not just devoid of nutrition, they are high in free sugars. It has been well-established that these sugars can lead to a variety of diseases including type 2 diabetes, obesity, dental decay among others.

It is clear from these guidelines and from other research studies that it best to steer clear of sugar-laden products and sugar substitutes for good health.



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Ramadan 2019: Tips For Diabetics

The holy month of Ramadan is celebrated by millions across the world every year by fasting from dawn to sunset. Fasting can be a healthy experience because it has been shown to have many benefits to the body. But obviously, for those with certain medical conditions, it can be a tricky time. Those with diabetes come under this category. Here are some tips all diabetics can keep in mind while fasting in the month of Ramadan:

Remember to always consult with your doctor before going on a fast each year. It doesn’t matter how many years you have fasted before, it is important to check your current health status.

It is important to know that the symptoms of low blood sugar levels or even spikes of glucose levels after meals are not very obvious. So you may be late in getting help. In general, dizziness, lightheadedness, fainting, passing urine frequently and other signs should serve as a warning to you to see a doctor immediately.

Those who fast may experience a dip in the blood glucose levels. It is imperative for them to ask their doctor to alter the dosage of their medications during this time of the year. It is also vital to ask your doctor what you need to do in case your glucose levels drop below normal. Your doctor is likely to suggest certain home remedies that could come to your rescue: eating sugar, taking glucose or some sweet drink. If somebody faints or experiences dizziness, you must go to the doctor.

Eating after a period of fasting could make your blood sugar levels spike. This is why you need to take proper medication to keep it under control and in the normal range.

If you have kidney problems and you are a diabetic, it is best that you refrain from fasting.

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Do This to Offset The Health Risks of Sitting

Sitting has been called a major health risk, with some studies suggesting that it may be as bad as smoking. From diabetes to heart diseases and even premature death, a number of life-threatening diseases have been linked to sitting. Now, a new study has revealed that if you exercise for just 20 minutes per day, you could reverse the health risks of the modern sedentary lifestyle. The study published in the Journal of the American College of Cardiology found that “physical activity is particularly important for people who sit a lot.” While reducing your time of sitting is a good idea, that alone may not be enough. According to lead author Professor Emmanuel Stamatakis, from the University of Sydney’s School of Public Health 150 to 300 minutes per week — equivalent to around 20-40 minutes per day on average — appears to eliminate sitting risks. The dangers of sitting are particularly high for those who are least physically active groups – those doing under 150 minutes of moderate to vigorous intensity physical activity per week. This should certainly serve as a wakeup call to all of us who spend so much time sitting in the office and our homes. Here are some things you can do right away to ensure you get about 20 minutes of physical activity:

Take the stairs: Throughout the day, you must make sure to take the stairs whenever possible. Did you know that stair climbing is an effective and relatively easy way to lose weight, tone your legs, get your heart pumping and burn calories? Maintain some a consistent speed while climbing up or down the stairs to avail the maximum benefits of this exercise.

Walk to your home or office: Make it habit to walk at least one way to your home or office. If your workplace is far away from your home and you drive to work every day, park your car a few metres away so you are forced to walk a little. Did you know that walking for 20 to 30 minutes every day can help lower your risk of stroke, heart diseases and high blood pressure?

Stand up for at least 5 minutes every half an hour: Make it a point to stand for at least 5 minutes for every half an hour that you sit. This way you not only help stretch your leg muscles but prevent spasms. When you stand, try walking around a little and also do some stretches.

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Diabetes Has Increased Risk of Premature Death in Women, Middle-Aged in India

Diabetes has reached epidemic proportions in Asia – led by India and China — and has dramatically increased the risk of premature death especially among women and middle-aged people, a significant study has found. India and China today have the highest diabetes burdens in the world. According to the World Health Organization (WHO), India has close to 62 million people living with the diseases and is projected to have close to 70 million diabetics by 2025.

Throughout Asia, more than 230 million people are living with diabetes.

“Given the increased prevalence of obesity and rapid adoption of a westernized lifestyle in Asia, that figure is expected to exceed 355 million by 2040,” said the study led by the Vanderbilt University Medical Center in Nashville, Tennessee.

The researchers found that patients with diabetes are at a substantially elevated risk of premature death.

“The risk associated with diabetes is much higher than that reported by most previous studies conducted in the US and Europe,” said the study’s corresponding author Wei Zheng in a paper reported in the journal JAMA Network Open.

The Vanderbilt-led research team pooled 22 prospective cohort studies in multiple countries from mainland China to Bangladesh.

More than one million individuals were followed for an average of 12.6 years.

Diabetes was associated with a nearly two-fold increase in the risk of death from all causes.

“The diabetes-related risk of death from all causes was particularly high for women and patients who were diagnosed with diabetes when they were middle-aged adults,” the findings showed.

This result is particularly relevant for certain racial and ethnic groups in the US, including Asian Americans, who are more susceptible to insulin resistance and are at higher risk of developing diabetes at a relatively lower obesity level than are people of European ancestry.

“Whether this may increase their risk of premature death once they develop diabetes has not yet been determined,” said Zheng.

Lack of access to diabetes care in Asia may contribute to the unusually higher risk of premature death among diabetes patients in the study, the researchers noted.

“There is an urgent need to implement diabetes management programmes tailored to Asian populations,” they added.

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Skipping Breakfast Could be a Deadly Mistake

Breakfast has been given the title of the most important meal of the day. It is also said that you must have breakfast ‘like a king.’ It is the first meal of the day that gears and powers us up for the coming day. That is why the importance given to breakfast is completely justified. But what if we told that skipping breakfast, a habit many of us are guilty of could be deadly?  A new study published in the European Journal of Preventive Cardiology suggests that people with unhealthy lifestyle habits such as skipping breakfast and eating dinner late had a four to five times higher likelihood of early death and increased chances of a second heart attack.

Co-author of the research Marcos Minicucci from Sao Paolo State University in Brazil said that ‘the inflammatory response, oxidative stress, and endothelial function’ could be the link between unhealthy eating behaviours and cardiovascular problems.
The study enrolled patients with a particularly serious form of heart attack called ST-segment elevation myocardial infarction (STEMI). Among these, skipping breakfast was observed in 58 per cent patients, having late night dinner in 51 per cent, and both behaviours in 41 per cent.

The team recommended having a minimum two-hour gap between dinner and bedtime and eating dairy products (fat-free or low-fat milk, yoghurt and cheese), a carbohydrate (whole wheat bread, bagels, cereals), and whole fruits as breakfast.

There are some other ways in which not eating breakfast can harm your health:

It could make you put on weight: Skipping any meal, especially breakfast, can make you super hungry. We eat breakfast after a huge time gap. Our body definitely needs fuel to function. Mornings are also the time when we are the most active. When we don’t eat breakfast, our metabolism slows down. We tend to experience extreme hunger pangs. This could make us opt for unhealthy food all through the day. Ultimately, this results in more calories and weight gain. This could also be the reason behind childhood obesity.

It could lead to high cholesterol: A 2017 research in the Journal of the American College of Cardiology showed that those who skipped breakfast were more than twice as likely to have blocked arteries or atherosclerosis. Interestingly, the study observed that those who skipped breakfast were more likely to eat unhealthy, indulge in alcohol and smoke.

It could cause diabetes: Various studies have linked skipping breakfast to high blood glucose levels. It has been established that skipping breakfast increases your blood sugar levels up to 37 per cent in the morning, in some studies.

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Gestational Diabetes Can Cause These Serious Health Complications in Kids

A new study has shown a child or teenager whose mother had gestational diabetes, or diabetes during pregnancy was nearly twice as likely to develop diabetes before the age of 22 years. Gestational diabetes refers to a condition wherein a woman becomes diabetic for the first time during pregnancy. The study, published in the Canadian Medical Association Journal said that even though Type-1 and Type-2 diabetes in parents are risk factors for diabetes in the kids, now it has been established that gestational diabetes mellitus may be a risk indicator for diabetes in the mother’s children before age 22. Some of the warning signs of diabetes in the offspring of a mother with gestational diabetes mellitus include frequent urination, abnormal thirst, weight loss or fatigue. Here are some other health complications that the offspring can develop if their mom has gestational diabetes.

Premature delivery: When a woman develops diabetes during pregnancy, her blood sugar levels are abnormally high and frequently fluctuate. These factors increase the risk of premature deliveries. In this case, both the mother and the baby require intensive care. The baby may need to be kept in the Neonatal Intensive Care Unit.

Fetal macrosomia: The babies of mothers with gestational diabetes can have excessive birth weight — more than eight pounds.

Obesity: A baby born to a mother with gestational diabetes is at high risk of developing obesity later in life. A study showed that such babies are 16 per cent more likely to have excess body fat at two months after birth as compared to other babies. One of the reasons for this could be that gestational diabetes causes changes in the composition of breast milk in mothers with gestational diabetes.

Autism: A study established a link between gestational diabetes and autism. The study said that babies born to mothers with gestational diabetes have an increased risk of developing autism spectrum disorder. What also mattered was how severe the gestational diabetes was and whether the foetus was exposed to it in the early pregnancy or late.

Symptoms of gestational diabetes are not very clear. This is why pregnant women are also screened for glucose tolerance test to check if they are at risk of developing gestational diabetes.

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Type 2 Diabetes में हो सकता है हार्ट अटैक, जानें कैसे रहें एलर्ट…

Diabetes से पीड़ित लोगों को हार्ट अटैक होने का खतरा रहता है. ये बात एक नए शोध में सामने आई है.

शोध में कहा गया है कि डायबिटीज के मरीजों में दिल की बीमारियों से मौत का खतरा बढ़ जाता है. टाइप-2 डायबिटीज वाले लोगों में लगभग 58 प्रतिशत मौतें हृदय संबंधी परेशानियों के कारण होती हैं. मधुमेह के साथ जुड़े ग्लूकोज के उच्च स्तर से रक्त वाहिकाओं को नुकसान पहुंचता है, जिससे रक्तचाप और नजर, जोड़ों में दर्द तथा अन्य परेशानियां हो जाती हैं.

लंच के बाद सोना कितना सही? जानें क्‍या कहते हैं डॉक्‍टर्स…

चिकित्सक के अनुसार, टाइप-2 मधुमेह सामान्य रूप से वयस्कों को प्रभावित करता है, लेकिन युवा भारतीयों में भी यह अब तेजी से देखा जा रहा है. वे गुर्दे की क्षति और हृदय रोग के साथ-साथ जीवन को संकट में डालने वाली जटिलताओं के जोखिम को झेल रहे हैं.

पद्मश्री से सम्मानित डॉ. के.के. अग्रवाल ने कहा, ‘देश में युवाओं के मधुमेह से ग्रस्त होने के पीछे जो कारक जिम्मेदार हैं, उनमें प्रमुख है प्रोसेस्ड और जंक फूड से भरपूर अधिक कैलारी वाला भोजन, मोटापा तथा निष्क्रियता. समय पर ढंग से जांच ना कर पाना और डॉक्टर की सलाह का पालन न करना उनके लिए और भी जोखिम भरा हो जाता है, जिससे उन्हें अपेक्षाकृत कम उम्र में ही जानलेवा स्थितियों से गुजरना पड़ जाता है’.

उन्होंने कहा कि लोगों में एक आम धारणा है कि टाइप-2 मधुमेह वाले युवाओं को इंसुलिन की जरूरत नहीं होती है, इसलिए ऐसा लगता है कि यह भयावह स्थिति नहीं है. हालांकि, ऐसा सोचना गलत है. इस स्थिति में तत्काल उपचार और प्रबंधन की जरूरत होती है.

ध्यान देने वाली बात यह है कि टाइप-2 डायबिटीज वाले युवाओं में कोई लक्षण दिखाई नहीं देते हैं। यदि कुछ दिखते भी हैं, तो वे आमतौर पर हल्के हो सकते हैं, और ज्यादातर मामलों में धीरे-धीरे विकसित होते हैं, जिनमें अधिक प्यास और बार-बार मूत्र त्याग करना शामिल है.

इन चीजों को खाने से आती है शरीर से बदबू, जानें डियोड्रेंट लगाने का सही तरीका…

डॉ. अग्रवाल ने कहा, ‘अगर घर के बड़े लोग अच्छी जीवनशैली का उदाहरण पेश करते हैं तो यह युवाओं के लिए भी प्रेरणादायी होगा. इस तरह के बदलाव एक युवा को अपना वजन कम करने में मदद कर सकते हैं (अगर ऐसी समस्या है तो) या उन्हें खाने-पीने के बेहतर विकल्प खोजने में मदद कर सकते हैं, जिससे टाइप-2 मधुमेह विकसित होने की संभावना कम हो जाती है. जिनके परिवार में पहले से ही डायबिटीज की समस्या रही है, उनके लिए तो यह और भी सच है.

उन्होंने कुछ सुझाव दिए हैं-

– खाने में स्वस्थ खाद्य पदार्थ ही चुनें.
– प्रतिदिन तेज रफ्तार में टहलें.
– परिवार के साथ अपने स्वास्थ्य और मधुमेह व हृदय रोग के जोखिम के बारे में बात करें.
– अगर आप धूम्रपान करते हैं, तो इसे छोड़ने की पहल करें.
– अपने लिए, अपने परिवार के लिए और आने वाली पीढ़ियों के लिए मधुमेह और इसकी जटिलताओं संबंधी जोखिम को कम करने खातिर जीवनशैली में बदलाव करें.
(एजेंसी से इनपुट)

लाइफस्टाइल की और खबरें पढ़ने के लिए यहां क्लिक करें. 

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Diabetes Mellitus: Lower Blood Sugar With These Low-Carb Food Swaps

Type 2 diabetes is a condition in which our body fails to respond to a protein that regulates blood glucose levels, called insulin. This is why there is a need to regulate and lower the increased blood sugar levels in our body. Those with diabetes mellitus have to be particularly careful about the amount of carbohydrates they consume. This is because our body breaks down carbohydrates into glucose. This spikes our blood glucose level. Diabetics are asked to stay away from high carb foods for this reason. In general, a high carb diet is bad not just for those with diabetes. It can also lead to weight gain and obesity, high blood pressure and cardiovascular diseases. It’s not difficult to switch to a low carb diet. All you need to do is make smart food swaps.

Swap white rice with brown rice or grated broccoli:  White rice can spike your blood glucose level. Diabetics are usually asked to avoid white rice or eat with caution. Brown rice has a low glycemic index and is therefore recommended for those with type 2 diabetes. You could also use broccoli rice as well which is quite the trend these days. All you need to do is blend broccoli in a blender till you get granules and then steam to cook it. Season it with salt. You could try doing the same with cauliflower.

Swap white bread with vegetables like sweet potato: When it comes to toasts or sandwiches, you can easily replace white bread with more nutritious foods like vegetables. White bread is devoid of nutrients and can cause insulin resistance and worsen type 2 diabetes symptoms. Just roast and season sweet potato slices and put your fillings in between these two slices.

Swap maida-based pizza based with cauliflower pizza base: Consumption of maida or white refined flour for diabetics is a big NO-NO because it can cause insulin resistance. To make a cauliflower pizza base, simple whisk cauliflower in a blender with salt, pepper, oregano, cheese and eggs. Spread the mixture on a baking tray in a pizza shape and bake. Add pizza toppings and bake further to make your pizza.

Swap regular wafers with vegetable chips: Deep fried potato chips are bad news for your blood sugar and waistline. Instead, thinly slice vegetables like beetroot and carrots. Season them salt and pepper. Brush them with olive oil and bake them. These vegetable chips will be crunchy, tasty and good for your health.

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Beat diabetes with walnuts and these 5 other nuts

Are you a diabetic looking for healthy snack options? Ditch your regular high carb food and have walnuts instead. Consuming walnuts regularly has been shown to help manage and treat diabetes by positively impacting metabolic syndrome according to a study published in the journal Nutrition Research and Practice. Walnuts can also increase your good cholesterol and decrease fasting glucose level.

Nuts are loaded with powerful nutrients that are extremely beneficial for everybody. When it comes to diabetes, too, nuts exert positive effects. In fact, studies have proven that nuts can actually significantly cut the risk of developing diabetes. Nuts contain healthy fats, and, when consumed in moderation, can actually make you feel full and lower your appetite. This will help you manage weight.  Eating just a handful of nuts daily has been shown to reduce the risk of cardiovascular disease, a common cause of death, heart attacks, strokes and disability among people with Type-2 diabetes. From controlling blood sugar to blood pressure to increasing metabolism and fighting inflammation, nuts are superfoods for diabetics.

Don’t just stick to walnuts; here are some other nuts you should have to beat diabetes mellitus:

Cashew nuts: Many avoid having kaju or cashew nuts because of the misconception that it can be bad for your waistline and your heart. But the truth is that the humble cashew with monounsaturated fat can decrease the systolic blood pressure and increase the good cholesterol in your body. Just don’t have more than 10-15 in a day.

Almonds: The health benefits of almonds are many. Full of omega 3 fatty acids, fibre and protein, almonds reduce bad cholesterol and improve insulin sensitivity which make them excellent for diabetics.

Pistachios: Pistachios have been shown to reduce Body Mass Index in those with prediabetes or those in the intial stages of diabetes by suppressing hunger. They do not increase the weight and are hence considered apt for controlling and managing diabetes.

Peanuts: Nuts can be expensive. But if you are looking at a cheaper but equally healthy nut to control diabetes, opt for peanuts. Rich in protein and fibre, peanuts have a low glycemic index. Peanuts have the ability to reduce fasting blood glucose and postprandial glucose. Stick to a handful of peanuts every day.

Macadamia nuts: One of the most highly recommended healthy food options for diabetes is macadamia nuts. Macadamia nuts have healthy carbs and fibre that can help beat diabetes.


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Health Tips: डायबिटीज के रोगी सुबह करें ये काम, कंट्रोल में होगी बीमारी, रहेंगे Healthy

नई दिल्‍ली: मधुमेह यानी डायबिटीज भारत में तेजी से बढ़ने वाली एक गंभीर बीमारी है, इंडियन डायबिटीज फेडरेशन (आईडीएफ) के आंकड़ों की माने तो मौजूदा समय भारत में 7.2 करोड़ लोग इस बीमारी की चपेट में हैं. जो कि धीरे-धीरे और लोगों को अपनी चपेट में ले रहा है. इसका पता मरीज को धीरे-धीरे लगता है. इसके चलते ही इस बीमारी को धीमी मौत भी कहा गया है.

High Blood Pressure के रोगियों को कसरत से ज्यादा पसंद है एक कप चाय, कारण जानें

यह बीमारी अगर आपको हो गई तो यह जीवन भर पीछा नहीं छोड़ती. इसे बेहतर लाइफ स्‍टाइल, खानपान और व्‍यायाम के जरिए ही कंट्रोल किया जा सकता है. डॉक्टर भी डायबिटीज के मरीजों के उचित देखभाल की सलाह देते हैं. डायबिटीज को लेकर शोधकर्ताओं का मानना है कि विटामिन सी डायबिटीज से पीड़ित लोगों का बढ़ा हुआ ब्लड ग्लूकोज लेवल पूरे दिन कम रखने में सहायक हो सकता है. डायबिटिज, ओबेसिटी एडं मेटाबोलिज्म नाम से प्रकाशित जर्नल में छपे एक शोध में यह भी पाया गया है कि विटामिन सी टाइप 2 डायबिटीज से जूझ रहे लोगों का रक्तचाप कम करने में मददगार हो सकता है.

भारत में तेजी से रोगियों को मार रही ये बीमारी, जानिए कारण व बचाव के उपाय

लाखों बीमारों की सेहत सुधारने में मिल सकती है मदद
ऑस्ट्रेलिया की डियाकिन विश्वविद्यालय के ग्लेन वेडले के अनुसार, इस शोध के परिणामों से लाखों बीमारों की सेहत सुधारने में मदद मिल सकती है. वेडले ने कहा, हमने पाया कि जिन लोगों पर शोध किया गया था उनमें भोजन करने के बाद शर्करा के स्तर में 36 फीसदी की कमी आयी. उन्होंने कहा कि हाइपरग्लूकेमिया से पीड़ित लोगों के लिए यह बहुत अच्छी खबर है. विशेषज्ञों के मुताबिक, पुरुष को रोजाना 90 मिलीग्राम जबकि महिलाओं को 75 मिलीग्राम विटामिन सी की जरूरत होती है. इसके लिए आपको नीचे दी गई चीजों का सेवन करना चाहिए.

वैज्ञानिकों ने बनाए ऐसे पेसमेकर, जो दिल की धड़कनों से लेंगे ऊर्जा और चलेंगे हमेशा-हमेशा

इसमें मिलता है भरपूर विटामिन सी
एक बड़े संतरे में 82 मिलीग्राम विटामिन सी.
आधा कप कटी हुई लाल मिर्च में 95 मिलीग्राम विटामिन सी.
एक कप केल में 80 मिलीग्राम विटामिन सी.
आधा कप पके ब्रसल्स स्प्राउट्स में 48 मिलीग्राम विटामिन सी.
आधा कप स्ट्राबेरी में 42 मिलीग्राम विटामिन सी.
आधा ग्रेपफ्रूट में 43 मिलीग्राम विटामिन सी.
एक अमरूद में 125 मिलीग्राम विटामिन सी.
एक कीवी में 64 मिलीग्राम विटामिन सी.
आधा कप कटी हुई ग्रीन पिपर में 60 मिलीग्राम विटामिन सी.
आधा कप पके हुए ब्रोकली में 51 मिलीग्राम विटामिन सी.

लाइफस्टाइल की और खबरें पढ़ने के लिए यहां क्लिक करें. 

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