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12 Low glycaemic food
examples of low glycaemic foods:
Non-Starchy Vegetables: Most non-starchy vegetables, such as leafy greens, broccoli, cauliflower, zucchini, and bell peppers, have a low glycemic index (GI) and are rich in fiber and nutrients.
Legumes: Legumes like lentils, chickpeas, and black beans are excellent sources of protein and fiber, making them low glycemic choices.
Quinoa: Quinoa is a whole grain that is high in protein, fiber, and essential nutrients. It has a relatively low glycemic index.
Steel-Cut Oats: Steel-cut oats are less processed than rolled oats and have a lower GI. They provide sustained energy and are a good source of soluble fiber.
Sweet Potatoes: While sweet potatoes are starchy, they have a lower GI than regular potatoes and provide vitamins, fiber, and antioxidants.
Berries: Berries like strawberries, blueberries, and raspberries are low in sugar and high in fiber, making them low glycemic fruits.
Nuts: Nuts, such as almonds, walnuts, and peanuts, are low in carbohydrates and have healthy fats, protein, and fiber.
Seeds: Chia seeds, flaxseeds, and pumpkin seeds are nutrient-dense and have a low glycemic impact due to their fiber and healthy fats.
Greek Yogurt: Plain Greek yogurt is low in sugar and high in protein, making it a suitable low glycemic option.
Tofu: Tofu is a protein-rich, low glycemic food that is a staple in vegetarian and vegan diets.
Whole Grain Pasta: Some varieties of whole grain pasta have a lower GI compared to regular pasta, providing a slower release of energy.
Bulgur: Bulgur is a whole grain that is quick to cook and has a low GI. It's often used in salads and pilafs.
When choosing low glycemic foods, it's essential to consider portion sizes and overall meal composition. Combining low glycemic foods with sources of lean protein, healthy fats, and fiber can further help stabilize blood sugar levels and promote overall health. Additionally, individual responses to foods can vary, so it's a good idea to monitor your blood sugar levels and consult with a healthcare professional or dietitian if you have specific dietary concerns or health conditions.
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Non-Starchy Vegetables: Most non-starchy vegetables, such as leafy greens, broccoli, cauliflower, zucchini, and bell peppers, have a low glycemic index (GI) and are rich in fiber and nutrients.
Legumes: Legumes like lentils, chickpeas, and black beans are excellent sources of protein and fiber, making them low glycemic choices.
Quinoa: Quinoa is a whole grain that is high in protein, fiber, and essential nutrients. It has a relatively low glycemic index.
Steel-Cut Oats: Steel-cut oats are less processed than rolled oats and have a lower GI. They provide sustained energy and are a good source of soluble fiber.
Sweet Potatoes: While sweet potatoes are starchy, they have a lower GI than regular potatoes and provide vitamins, fiber, and antioxidants.
Berries: Berries like strawberries, blueberries, and raspberries are low in sugar and high in fiber, making them low glycemic fruits.
Nuts: Nuts, such as almonds, walnuts, and peanuts, are low in carbohydrates and have healthy fats, protein, and fiber.
Seeds: Chia seeds, flaxseeds, and pumpkin seeds are nutrient-dense and have a low glycemic impact due to their fiber and healthy fats.
Greek Yogurt: Plain Greek yogurt is low in sugar and high in protein, making it a suitable low glycemic option.
Tofu: Tofu is a protein-rich, low glycemic food that is a staple in vegetarian and vegan diets.
Whole Grain Pasta: Some varieties of whole grain pasta have a lower GI compared to regular pasta, providing a slower release of energy.
Bulgur: Bulgur is a whole grain that is quick to cook and has a low GI. It's often used in salads and pilafs.
When choosing low glycemic foods, it's essential to consider portion sizes and overall meal composition. Combining low glycemic foods with sources of lean protein, healthy fats, and fiber can further help stabilize blood sugar levels and promote overall health. Additionally, individual responses to foods can vary, so it's a good idea to monitor your blood sugar levels and consult with a healthcare professional or dietitian if you have specific dietary concerns or health conditions.
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what-is-a-raw-food-diet
key aspects of a raw food diet:
Raw Fruits and Vegetables: The majority of calories in a raw food diet come from raw fruits and vegetables. These foods are often consumed in their natural state or can be blended into smoothies, juices, or soups without heating.
Nuts and Seeds: Raw nuts and seeds are common sources of protein, healthy fats, and nutrients in a raw food diet. They can be eaten as snacks, added to salads, or used in recipes.
Sprouted Grains and Legumes: Some adherents include sprouted grains (such as wheatgrass) and legumes (like sprouted lentils) as part of their diet. These foods are soaked and allowed to sprout before consumption.
Raw Dairy and Eggs (in some variations): While most raw food diets are vegan, some allow for the consumption of raw dairy products like unpasteurized milk, cheese, and yogurt, as well as raw eggs.
Cold-Pressed Oils: Oils obtained through cold-pressing methods (where heat is minimized) are preferred over processed oils for those following a raw food diet.
Avoidance of Processed Foods: Processed and refined foods, as well as foods containing additives and preservatives, are generally avoided.
Dehydrated and Fermented Foods: Some raw foodists use dehydrators to make snacks like raw crackers and dried fruits. Fermented foods like sauerkraut, kimchi, and kombucha may also be included.
It's important to note that while a raw food diet can provide several health benefits, such as increased consumption of vitamins, minerals, and antioxidants, i
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THE 3
the-33-worst-foods-for-diabetes
33 foods to limit or avoid if you have diabetes:
1. Sugary Beverages: Avoid sugary sodas, fruit juices, and energy drinks.
2. Sugar-Sweetened Snacks: Skip candies, cookies, and sugary desserts.
3. White Bread and Pasta: These high-glycemic foods can lead to rapid blood sugar spikes.
4. Breakfast Cereals with Added Sugar: Opt for whole-grain, unsweetened options.
5. Flavored Yogurt: Many flavored yogurts contain added sugars. Choose plain, low-fat, or Greek yogurt.
6. Processed Meats: Deli meats, hot dogs, and bacon often contain unhealthy additives.
7. French Fries and Potato Chips: These starchy snacks can lead to blood sugar spikes.
8. Full-Fat Dairy: High-fat dairy products can be detrimental to heart health, a concern for people with diabetes.
9. White Rice: Choose brown rice or other whole grains instead.
10. Sugary Condiments: Avoid ketchup, barbecue sauce, and other condiments with added sugar.
11. Regular Soda: Soda is high in sugar and can cause rapid blood sugar spikes.
12. High-Sugar Breakfast Cereals: Many cereals marketed as healthy are still high in sugar.
13. Sweetened Iced Tea: Opt for unsweetened tea or use a sugar substitute.
14. Candy Bars: Avoid high-sugar candy bars.
15. Canned Fruit in Syrup: Choose fruit canned in water or its juice.
16. Sugary Coffee Drinks: Skip high-calorie, high-sugar coffee beverages.
17. Alcohol in Excess: Moderate alcohol consumption is essential for people with diabetes.
18. High-Fat Snacks: Avoid high-fat, deep-fried snacks like doughnuts and pastries.
19. Processed Snack Foods: Many packaged snacks are high in added sugars, salt, and unhealthy fats.
20. Commercially Baked Goods: Store-bought muffins, cakes, and pastries are typically high in sugar.
21. Sugary Smoothies: Many store-bought smoothies contain high sugar levels.
22. Certain Types of Fish: Avoid fried fish or fish served in high-fat sauces.
23. High-Sugar Condiments: Watch out for sugary salad dressings, barbecue sauces, and ketchup.
24. Fruit-Flavored Snacks: These often contain added sugars and are not a healthy choice.
25. Sugary Fruit Drinks: These are often high in sugar and calories.
26. White Bread and Rolls: Choose whole-grain bread instead.
27. Baked Beans with Added Sugar: Look for sugar-free versions or make your own.
28. High-Sugar Jellies and Jams: Choose sugar-free or make your own with a sugar substitute.
29. Processed Soups: Canned soups can be high in sodium and unhealthy additives.
30. Highly Processed Foods: These often contain hidden sugars and unhealthy fats.
31. Sugary Energy Bars: Some energy bars are more like candy bars in disguise.
32. High-Sugar Smoothies: Make your smoothies at home with unsweetened ingredients.
33. Sugary Snack Packs: Snack packs marketed to children can be high in sugar and not suitable for those with diabetes.
Remember, while it's important to avoid or limit these foods, a balanced diet tailored to your individual needs is crucial for diabetes management.
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10 BE
10-best-keto-breakfast
A ketogenic (keto) diet is high in fats, low in carbohydrates, and moderate in protein. Here are ten keto-friendly breakfast ideas to kickstart your day:
Avocado and Eggs: Half an avocado filled with a baked egg, seasoned with salt, pepper, and your choice of herbs.
Keto Smoothie: Blend coconut milk or almond milk with spinach, avocado, a small amount of berries, and a scoop of low-carb protein powder.
SALAMI and Eggs: Scrambled or fried eggs with crispy SALAMI on the side.
Keto Pancakes: Make pancakes using almond flour or coconut flour, eggs, and a touch of vanilla extract. Top with sugar-free syrup and butter.
Chia Seed Pudding: Mix chia seeds with coconut milk, a bit of vanilla extract, and sweetener. Let it sit overnight and enjoy in the morning.
Keto Breakfast Burrito: Use lettuce leaves as wraps, fill them with scrambled eggs, cooked sausage or bacon, avocado, and a sprinkle of cheese.
Greek Yogurt Parfait: Full-fat Greek yogurt layered with mixed berries, chopped nuts, and a drizzle of natural nut butter.
Smoked Salmon and Cream Cheese Roll-Ups: Wrap smoked salmon around a smear of cream cheese, add a few capers and slices of cucumber.
Keto Omelette: Fill your omelette with ingredients like cheese, spinach, mushrooms, and diced ham or bacon.
Keto Egg Muffins: Mix beaten eggs with chopped vegetables, cheese, and cooked bacon or sausage. Pour into muffin tins and bake until set.
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2-Berries:
3-Fatty Fish:
4-Nuts and Seeds:
5-Olive Oil:
6-Whole Grains:
7-Avocado:
8-Tomatoes:
9-Garlic:
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Incorporating these foods into a well-rounded and balanced diet, along with regular physical activity and other heart-healthy lifestyle habits, can contribute to better cardiovascular health.
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8. Flax seeds
9. Cruciferous vegetables
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13. Olive oil
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Scientists at the University of Reading measured the impact of high doses of Vitamin B6 on young adults and found that they reported feeling less anxious and depressed after taking the supplements every day for a month.
Dr David Field, lead author from the School of Psychology and Clinical Language Sciences at the University of Reading, said: "The functioning of the brain relies on a delicate balance between the excitatory neurons that carry information around and inhibitory ones, which prevent runaway activity.
"Vitamin B6 helps the body produce a specific chemical messenger that inhibits impulses in the brain, and our study links this calming effect with reduced anxiety among the participants."
The new study focused on the potential role of Vitamins B6, which is known to increase the body's production of GABA (Gamma-Aminobutyric Acid), a chemical that blocks impulses between nerve cells in the brain.
Raised levels of GABA among participants who had taken Vitamin B6 supplements were confirmed by visual tests carried out at the end of the trial, supporting the hypothesis that B6 was responsible for the reduction in anxiety. Subtle but harmless changes in visual performance were detected, consistent with controlled levels of brain activity.
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10 BE
10-best-keto-lunch
are ten keto-friendly lunch ideas that are low in carbs and high in healthy fats:
Salmon Salad: Grilled or baked salmon on a bed of mixed greens with avocado, cucumbers, cherry tomatoes, and a lemon vinaigrette.
Chicken Caesar Salad: Grilled chicken breast on romaine lettuce, topped with Parmesan cheese, crispy bacon, and a keto-friendly Caesar dressing.
Zucchini Noodles with Pesto: Spiralized zucchini noodles sautéed with pesto sauce, cherry tomatoes, and grilled chicken or shrimp.
Tuna Salad Stuffed Avocado: Mix canned tuna with mayonnaise, diced celery, and seasonings. Serve it in halved avocados.
Keto Wrap: Use large lettuce leaves as wraps, filled with sliced deli meats, cheese, avocado, and your favorite keto-friendly condiments.
Bunless Burger: Enjoy a burger patty with your choice of toppings (lettuce, cheese, bacon, avocado) and wrap it in a lettuce leaf.
Greek Salad with Grilled Chicken: Chopped cucumber, bell peppers, red onion, olives, feta cheese, and grilled chicken, drizzled with olive oil and vinegar.
Cauliflower Fried Rice: Sauté cauliflower rice with diced vegetables, cooked shrimp or chicken, and scrambled eggs. Season with soy sauce or coconut aminos.
Egg Salad Lettuce Wraps: Mix hard-boiled eggs with mayonnaise, mustard, and chopped herbs. Serve in large lettuce leaves.
Keto Bowl: Combine roasted or grilled protein (chicken, beef, or salmon) with sautéed low-carb vegetables (broccoli, asparagus, zucchini) and a dollop of guacamole or sour cream.
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