Healthy Living

Junk foods or good health; choice is yours

Junk foods or good health; choice is yours


 Before you make a grab of an item of bakery or another junk food, consider this: These seemingly harmless everyday diet decisions aren’t linked just to the obesity, but also to the rise in type 2 diabetes and its complications. A British study of nearly 4,000 people found that lifestyle fixes like shunning  junk food were key to stabilizing blood sugar and reversing metabolic syndrome, a condition that leads to diabetes and a host of other ailments Here are some important changes you can make to trim your waistline and cut your risk to fall sick. Bad habits include use of sugary drinks, skipping breakfast, avoiding vegetables in a natural form, red meat instead of fish, buttering up every food, chips and other packaged foods, emotional shopping or munching to beat the stress or eating in front of TV, etc.


Think of fruit juice, sweet tea, and regular soda as “empty calories” because they’re all sugar with no nutritional value. We’ve all heard that breakfast is the most important meal of the day, and when it comes to diabetes prevention, that's especially true. Starving yourself until lunch, sets off a chain reaction that disrupts insulin levels and blood sugar control. And you’ll likely eat more later. Take time to eat a simple, balanced meal for both blood sugar control and weight loss — eggs, nuts, seeds, fresh fruit, yogurt, whole-wheat pita pockets, or whole-grain bread are good breakfast. Lots of vegetables in your diet help with blood sugar control and weight loss, especially the non-starchy ones like spinach, squash, tomatoes, and broccoli. “You’ll get the fiber you need to feel full, and your blood glucose will stay balanced. And when it comes to fruit, luscious blueberries, strawberries, and cranberries in particular are loaded with disease-fighting antioxidants.

Salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids, which cut risk for heart disease and high blood pressure, keep arteries healthy, and are good for preventing diabetes, too. Too much pasta, potatoes, and white bread will cause your blood sugar to spike and will pile on the pounds — a bad sequence of events. Switch from white bread to whole-grain bread for better blood sugar balance, diabetes control, and weight loss.


If you're indulging in nighttime noshing on a regular basis, beware: This eating pattern causes blood sugar spikes and disrupts insulin secretion, a bad pattern Is the butter on your toast as thick as the bread itself? Butter and other saturated fats have been linked to insulin resistance, a risk factor for type 2 diabetes. Extra virgin olive oil, for instance, is heart-healthy and a good choice if you are at risk for diabetes. “A diet high in veggies is the secret to good blood sugar control and kicking diabetes. A study from Jordan found that people who are depressed are also less likely to take the right steps to manage their food. It’s important to make sleep a priority. If you snore, tell your doctor because it could indicate sleep apnea, which also affects blood sugar and heart health and can lead to diabetes.


Beware of white poisons

People who ate five or more servings of white rice a week increased their risk for developing type 2 diabetes, while people who replaced at least a third of their white-rice servings with brown rice lowered their risk. Similarly, body quickly digests products made with refined flour, such as white bread, and this quick digestion can cause your blood sugar to rise. People who drank one or two sugary drinks a day were at a higher risk for developing type 2 diabetes than those who drank less. Replacing regular soda or sugary drinks with water can help with weight loss, too. Eating lots of red meat and processed meats, such as bacon and cold cuts — all high in saturated fat — could contribute to the development of type 2 diabetes. Most fast food is high in fat, calories, and salt, all of which can increase your risk for type 2 diabetes, reduce your chances of weight-loss success, and send your blood sugar soaring. Chips and other packaged foods, make it harder for you to achieve your weight-loss goals. Second, they tend to be high in trans- fats, and trans fats raise the bad cholesterol and lower the good cholesterol in your blood and can also cause inflammation, which may lead to diabetes. Even small amounts of trans- fats can have harmful effects. Whole-milk and other dairy products are also loaded with saturated fats, the prime suspects in life-threatening conditions like heart disease. 

The HbA1C is a valuable indicator of how well your diabetes management plan is working. By keeping your A1C number within your target range, you can reduce the risk of complications. What can you do to control A1c i) Short Sessions of High Intensity Exercise ii) Shrink Your Dinner Plate iii) Eat Whole Foods e g fruits and vegetables, instead of juices iv) Get Enough Sleep v) Keep a journal of your blood testing results and jot down notes about what you’ve eaten, vi) Keeping a synergy of your body type and life style may help


What are Body types

 a ) Ectomorph  means thin, long, and lanky body with shoulders that tend to be narrower than hips. In terms of macronutrient they suggest ectomorphs eat a 45-35-20 split of carbohydrates, protein, and fat. This means eating a moderate protein, lower fat, and higher carbohydrate diet 

  1. b) Mesomorph means more muscle-dominant with an hourglass figure and medium frame. A mesomorph will aim to divide their calories fairly evenly between the macronutrients 20-40-40 split of carbohydrates, protein, fat.
  2. c) Endomorph means more body fat. Women who are endomorphs may be described as curvaceous, while men may be called stocky, who tend to carry weight in belly, hips, and thighs. Endomorphs find it difficult to lose weight.

Researchers found that those whose bodies were long and lean indeed had less body fat, weighed less, and had less lean body mass compared with those with curvy or hourglass figures. Those with curvy figures had greater diastolic blood pressure compared with lean and lanky participants, as well as those who had an hourglass figure. Interestingly, when researchers looked at their dietary intake, curvy individuals consumed more protein and those who were lean consumed the least.

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