Nutrition

Diabetes Diet – Best and Worst foods

soh 3

 

You need to pick right foods when you are diabetic to help keep your blood sugar low and stable. Read this article to find out what to put on the menu when planning your diabetes diet.

Following a diabetes diet doesn’t mean that you will have to give up the foods you love. While on a diabetes diet, nothing is off limits, but some food choices are better than others.

Hand holding a blood glucose meter measuring blood sugar, the background is a stethoscope and chart file

Creating a diet for diabetes is a balancing act as it will include a variety of healthy foods to cater to your daily requirement of carbohydrates, fats, and proteins. The trick is ultimately to choose a combination of foods that will help keep your blood sugar level in your target range.

Here is your helpful guideline to keep in mind!

assorted-vegetables-on-a-wooden-table_1309-45

The best and worst diabetes choices by food group

 

Protein

Best options:-

  • Plant-based proteins like beans, nuts, seeds and  tofu
  • Fish and seafood
  • Chicken and other poultry (Choose the breast meat if possible.)
  • Eggs and low-fat dairy

 

Worst options :-

  • Regular cheeses
  • Fried meats
  • Poultry with skin
  • Higher-fat cuts of meat
  • Bacon

      

       Drinks

 

Best options:-

  • Water, unflavored or flavored sparkling water
  • Unsweetened tea
  • Small amounts of wine, or non-fruity mixed drinks

 

Worst Options:-

  • Regular sodas or energy drinks
  • Alcohol
  • Sweetened tea or coffee
  • Flavored coffees and chocolate drinks

 

Starch

Best options:-

  • Whole grains, such as brown rice, millets or oatmeals
  • Baked sweet potato
  • Items made with whole grains and no (or very little) added sugar

 

Vegetables

Best choices:-

 

  • Cruciferous veggies, like broccoli and cauliflower
  • Cucumbers
  • Jicama
  • Brussels sprouts
  • Onions
  • Artichoke hearts
  • PeppersCan be consumed in moderation:-
  • Corn
  • White potatoes
  • Sweet potatoes
  • Yams
  • Peas
  • Beets

Fruits

Best choices:-

  • Apples
  • Berries
  • Oranges
  • Kiwi
  • Cherries
  • Banana
  • Apricot
  • Grapes

 

Worst Choices:-

  • Canned fruits
  • Fruit Punch
  • Sweetened sauce
  • Jelly, jams

 

The Bottom line-

Knowing which foods to avoid when can make things for you a lot more easier. Just remember that your main goals should include staying away from unhealthy fats, liquid sugars, processed grains and other foods that contain refined carbs.

 

References:

https://www.webmd.com/diabetes/diabetic-food-list-best-worst-foods

https://www.healthline.com/nutrition/foods-to-avoid-with-diabetes#section13

Good fats and bad fats: Know the basics!

soh 3

Indian food is known for its diversity. The variety of masalas, spices and ingredients we use make it the most wholesome cuisines in the world. Most often, Indian food is categorised as unhealthy as it contains high carbs and high sugar content.

 

Unsaturated or natural fats are necessary for you as they keep your heart healthy and help your nervous system function at its best. On the other hand, saturated or trans fat are categorised as unhealthy.

 

In this article, we try to help you understand the difference between the two to better assess your nutrition habits. Are you ready?

 

Good fat and bad fat: The difference

 

Good fat:

Also known as unsaturated fats, they come in two forms: monounsaturated and polyunsaturated. Polyunsaturated fats consists of omega-3 and omega-4.

 

They keep your arteries clear, improve heart health and produce good cholesterol that moves around the body.

Vegetables Salad on wooden table

 

Bad fat:

Also known as trans fat, produces bad cholesterol and reduces good cholesterol in your body. If consumed in huge quantities, this can increase the risk of obesity and heart disease.

chocolate-and-coconut-donuts_449-19325415

 

Good fats: Where you get them

 

  1. Monounsaturated: Olive oil, lean meat, nuts and seeds
  2. Polyunsaturated: Fish, soy products, tofu ,vegetable oils, green leafy vegetables and legumes

 

Bad fats: Where you get them

 

  1. Processed foods
  2. Full dairy products
  3. Take away foods
  4. Ready-made meals
  5. Snack foods like chips,biscuits, donuts etc
  6. Energy bars

 

Quick facts:

 

  • Trans fats are important to include as part of your diet, but should be consumed in less quantity.
  • Replacing saturated fats with monounsaturated and polyunsaturated fats can improve blood cholesterol levels.
  • Vegetarians can opt for other foods fortified with omega-3 to get enough essential fatty acids in their diet.

 

Knowing the difference can help you determine which foods to eat frequently and which to consume in moderation. Try replacing unhealthy fats with healthy fats to improve your health in the long run. Its an investment that’s definitely worth it.

 

References:

https://www.parentcircle.com/clipbook/good-and-bad-fats-for-children/

Reasons to avoid bed tea or coffee

soh 3


Do you start your day with tea or coffee in bed? We think, it is not a good idea to indulge in that too much! Read on to know why.

Many of us are accustomed to drinking tea or coffee as soon as we wake up. However, this isn’t a suitable way to begin your day.  Most often, your oral health and hygiene are responsible towards your health and overall well-being.

The first thing in the morning, make sure you brush your teeth before you decide to have tea or coffee.

Why, you ask? We give you five reasons why you should avoid bed tea or coffee!

warm-tea-and-book-on-bed_23-2147711545

 

1.Increases the acid levels in the stomach:

Microorganisms and bacteria form inside of the mouth when we are asleep which are responsible for the bad breath. Gulping down a cup of hot tea or coffee on an empty stomach washes down bacteria from your mouth and increase acid levels in the stomach.

 

2. Can cause ulcers:

Drinking tea/coffee first thing in the morning could cause gastritis and may lead peptic ulcers or other stomach related infections.

3.Interferes with iron absorption:

Consuming tea or coffee early in the morning is known to interfere with iron absorption and leave you lower in iron. If you are anaemic or have a low iron content in your body, avoid this habit.

4.Increases toxin levels:

As soon as you wake up, have a glass full of water early to flush out the toxins from your body. With toxins in your body, there is a high chance that most of your vital organs like your lungs and kidneys are at a higher risk due to the toxin build-up.

5.Affects your oral health:

Drinking tea/coffee causes the erosion of the enamel or outer covering of your teeth. Most often, this is a primary cause of cavities.

 

Nutritionists suggest that the ideal time to have tea is mid-morning after having your breakfast when your metabolism rate is good as a tea or any beverage can get easily digested. It is advised to start your day with lime water after brushing to reboot your system after long hours of rest.

 

References-

https://askopinion.com/reasons-we-should-avoid-bed-tea-or-bed-coffee-

http://www.thehealthsite.com/news/6-reasons-why-you-should-avoid-having-bed-tea-in-the-morning/

Health Benefits of Drinking Lemon Water You Probably Didn’t Know About

soh 3

Lemon water is simple and a natural home remedy that acts as a healthy internal cleanser. Some sources say that it’s good to have with warm water, early in the morning. It’s sharp taste gives you a boost in the morning and gets you going.

How do you make it? It’s simple!

 

  • Grab a lemon.
  • Squeeze it in a glass (Make sure to remove the seeds)
  • Pour warm water in the glass and drink it straight downwater-background-with-two-lemon-slices_23-2147608415

 

7 Good Reasons To Drink Lemon Water

1. Lemons are antiseptic: It has a powerful cleansing effect on your liver, kidneys and blood. This is the best way to cleanse your body every morning and make you feel good.

2. Improves your skin: Lemon contains high levels of Vitamin C. This cleanses, detoxifies and acts as an antibiotic and antioxidant.

3. Antibacterial properties: Lemon helps in curing a throat infection. If you have a sore throat, you could make a warm lemon drink to sip every couple of hours.

4. Weight loss: Lemon water is certainly a beneficial addition to any body fat reduction plan.

5. Reduces bad breath: It’s high antioxidant and antibiotic compounds may help reduce bad breath and body odour over time.

6. Improves digestion: Lemon water helps your liver to produce more bile that in-turn helps in the digestion of fats.

7.Good for an upset stomach: Lemon water helps prevent either extremes of constipation or diarrhea.

 

Mojito cocktail in a bur on a rustic table, selective focus

As with most remedies, consistency is key. We would suggest trying it for at least two weeks every morning to notice a difference. So try it out, and let us know if you feel a change! We would love to hear your thoughts and results in the comments below!

 

References:

https://www.edisoninst.com/15-benefits-of-drinking-lemon-water-in-morning-empty-stomach/

The Atkins Diet: Everything You Need to Know

soh 3

The Atkins diet is a low-carbohydrate diet, usually recommended for weight loss. It also helps in lowering your blood pressure, lowers the risk of diabetes, heart disease and brain disorders.

Studies of this diet claim that you can lose weight eating as much protein and fat as you want, as long as you avoid foods that are rich in carbs.

 

To begin with, consume vegetables, proteins, and healthy saturated fats. Later you can start to consume whole grains too.

 

The Atkins Diet Is a 4-Phase Plan

top-view-of-blank-slate-with-apples-and-water-bottle_23-2147601786 (1)

The Atkins diet is structured in the following 4 phases:

 

  1. Phase 1 (Induction): Eat high-fat, high-protein, with low-carb vegetables and consume under 20 grams of carbs per day for 2 weeks. This will kick-start your weight loss.
  2. Phase 2 (Balancing):  Add more nuts, low-carb vegetables and small amounts of fruit back to your diet.
  3. Phase 3 (Fine-tuning): When you are very close to your goal weight, add more carbs to your diet so that weight loss slows down.
  4. Phase 4 (Maintenance): At this stage, eat as many healthy carbs as your body can tolerate, and you won’t regain the weight.

    Foods to Avoid

Avoid these foods when following the Atkins diet:

 

  • Sugar: Soft drinks, juices cakes, candy, ice cream, etc.
  • Grains: Wheat, spelt, rye, barley, rice.
  • “Diet” and “low-fat” foods: These usually have high sugar content
  • High-carb vegetables: Carrots and turnips
  • High-carb fruits: Bananas, apples, oranges etc.
  • Starches: Potatoes and sweet potatoes

    Foods to Eat

Base your diet on these healthy foods:

 

  • Meats: Beef, pork, lamb, chicken, bacon, etc
  • Full-fat dairy: butter, cheese, cream, full-fat yoghurt
  • Nuts and seeds: Almonds, walnuts, cashew nuts, etc
  • Healthy fats: Extra virgin olive oil, coconut oil
  • Seafood: Fish
  • Egg
  • Low-carb vegetableshealthy-people-salad-food-woman_1303-1528

 

One of the main reasons the Atkins Diet has been effective for weight-loss is its ability to allow for the body’s natural processes to kick in. With a lower intake of carbs, your appetite decreases, and it reduces further as you increase your intake of proteins. Toward the end of the diet, you end up naturally consuming fewer calories, allowing you to sustain your target weight.

 

So try it out. You won’t be disappointed!

 

References:

https://askopinion.com/what-can-you-eat-on-the-atkins-diet

Vegetarian Diets: Better for Us Than We Thought

soh 3 (100)

According to the researchers, if everyone ate a vegetarian diet, nearly most of our health issues could be prevented. Experts agree to this but feel that switching to vegetarian isn’t that simple.

On this blog by #SliceOfHealth we’ll look at some suggestions and tips for becoming a vegetarian without facing too many challenges, and some reasons why you might actually want to consider it.

 

Advantages of Vegetarianism

Vegetarian diets are tied to a lower risk of heart disease, high blood pressure, obesity,  cancer, and chronic diseases. A study in 2013 funded in part by the American Institute for Cancer Research (AICR) found that vegetarians had a nearly 10 percent lower risk of developing cancer than non-vegetarians.

Leaning more toward a healthy vegetarian diet can strengthen the immune system and overall, cancer cases could be prevented by following a healthy diet and maintaining a healthy weight.

cheerful-couple-having-a-picnic_23-2147810973

 

 

How to Become a Vegetarian, the Easy Way

crop-person-eating-salad-with-fried-egg_23-2147778350

1. Find good recipes

Look through some recipes online, take note of a few that look really good, and decide to try a few of them because you have the rest of your life to try and test out other dishes!

 

2.Consider dairy & eggs

 

If you go meatless for a while and want to try to go a little further consider dairy foods. Buttermilk, yoghurt, milk and eggs are a good choice.

 

3.Vegetarian snacks

There are lots of other yummy snacks you can eat. Roasted (or raw) almonds, hummus low-fat granola, berries with yoghurt, whole-grain cereals, … dozens and dozens of snacks.

 

4.Vegetarian restaurants

Give them a try! You might discover some wonderful food, and thank the lucky stars you decided to give vegetarianism a try. Otherwise, most restaurants will have some vegetarian options or can cook you a vegetarian dish on request.

 

5. Tell friends & family

If you’re really going to become a vegetarian, you’ll have to talk to the people you know about it as you’ll still be dining with them, at restaurants, at their homes, at social gatherings, at work, and so it’ll be better for everyone involved if they know what you’re doing.

beautiful-young-woman-eating-salad-over-black-background_1301-7564

 

References-

https://www.huffingtonpost.com/alex-ivanovs/5-lessons-learned-from-sw_b_7741874.html

 

Is Butter Healthy? The Butter Truth

soh 3 (93)

 

That yellowy goodness that comes from cream can turn bland meals into masterpieces.  A lot of people love butter but they can’t enjoy it because of the guilt over the pounds it can add. There are a lot of (health) reasons to love butter and to eat it often.

#SliceOfHealth gives you 5 reasons why butter may be good for your health in moderate amounts.

#1

Do you know that butter contains a lot of fat-soluble vitamins? Grass-fed butter in particular is rich in Vitamin K2, which can has potential health benefits.

2015-03-20-grass-fed-butter-is-healthier-2-fb-2

#2

Butter is a good source of the 4-carbon fatty acid butyrate, that has many health benefits. It prevents weight gain by increasing energy expenditure and reducing the intake of food. It also improves digestion.

#3

Butter, especially if grass-fed, contains Conjugated Linoleic Acid (CLA) which has anti-cancer properties and improves body composition.

#4

Butter has been shown to help with gastrointestinal health, arthritis, and helps protect the immune system.

mid-section-of-a-casual-woman-with-stomach-pain_13339-211403

#5

Butter is also a good dietary source cholesterol.

The Bottom Line

All that being said, there is no reason as to why one must fear having butter. Consuming butter in moderate amounts is fine, it may cause problems if it’s consumed in higher amount.

Do you love butter? Tell us how you eat it.

 

References:

https://wellnessmama.com/5645/butter-healthy/

Eating healthy on a budget!

soh 3 (89)

We often hear that eating a healthy diet is simply very expensive. It’s trickier when you have a tight budget and you’re dedicated to eating healthfully. Slice Of Health offers you five smart tips that make eating well easy on your pocket!

#Tip 1Buy fresh produce when it’s in season and freeze it

Fresh produce is always wonderful, but its cost can add up fast especially when it is rare to source in any particular season. Stick with buying what’s currently being produced and start stocking it up if you find a good deal.

young-housewife-near-refrigerato_1398-507

#Tip 2-  Always plan your meals

This can make a huge difference in reducing your food budget and staying on track eating healthy meals. Planning your meal will allow you to make some food ahead and have them available for lunches or to repurpose for dinners. This tip saves not only money but also time.

woman-cooking-veggie-lunch-with-laddle_1398-347

 

#Tip 3- Shop at local market

Consider checking out local grocery store. Not only are you likely to find a bargain on certain foods, but you’ll also find some really interesting local ingredients.

pexels-photo-95425

#Tip 4- Grow your own food

With foods growing more expensive every year, we think it’s best to grow your own food. Now with easy gardening methods, there is no reason that we all can’t grow something!

girl-with-basket-picking-lemons_23-2147830685

#Tip 5- Use Cash for Grocery Shopping (& Eating Out)

One of the certain ways to become aware of spending is to use cash. When you really have to count your pennies, decide upfront what you have to spend on groceries for the month. When the budget comes in on target and you still served your family healthy meals — it’s great

pos-credit-card-settlement-instead-of-cash-settlement_1359-1173

References-

https://wellnessmama.com/2151/eat-healthy-on-a-budget/

https://www.thekitchn.com/10-smart-tips-for-eating-healthy-on-a-super-tight-budget-reader-intelligence-report-211182

 

 

 

 

 

4 Superfoods that can boost immunity

soh 3 (86)

 

You have heard countless times about superfoods, and we think it’s worth getting to know some of them.

 

What are Superfoods?

Some foods due to their heavy amount of raw nutrition, low-calorie content and high antioxidant activity are health promoting. Since they are loaded with immunity building supplements, they may be fighting disease, delaying the ageing process, promoting cardiovascular health, beneficial in weight loss etc.

 

Slice Of Health introduces you to four Superfoods that will give you a health boost.

1.Chia Seeds-

 

Chia means ‘strength’ in the Mayan language. Chia seeds are one of the most popular superfoods for many good reasons. They are virtually tasteless, easy-to-digest (when prepared properly), super nutrient dense, and full of energy-boosting power. Chia has also nicknamed “runners’ food” because runners used chia seeds as fuel to run long distances. Did you know that just 1 spoonful of chia could sustain them for 24 hours?

Chia seeds (salvia hispanica). Chia seeds benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system.

 

 

2.Turmeric

This dark yellow powder is referred to as potentially the most powerful plant on the planet in its power to fight and reverse disease. Liver issues, skin conditions, cholesterol regulation, and mood stabilization can also all be cured by the power of turmeric.

close-up-bowl-with-turmeric_23-2147773430

 

3.Moringa

Moringa tree leaves, also known as  ‘Drumstick tree leaves’ have various healing properties, health benefits. Back in the day, this miracle tree used to treat a variety of ailments including: edema, swelling, stomach disorders, diabetes, asthma, arthritis, epilepsy, thyroid disorder, anaemia and sickle cell disease, and bacterial, fungal, viral, and parasitic infections.

9949951_w800

 

4.Spirulina

Blue-green algae, known as spirulina, is truly the earth’s biological gift to vitamin supplement takers everywhere.

Spirulina is packed with protein, fuels our metabolism as well as promotes heart and hair health. Antioxidants are also important for anti-ageing effects. So think of the glowing, young looking skin you’ll get as a result of taking spirulina, as a bonus.

spirulina

4 Foods that lower blood pressure naturally!

soh 3 (84)

 

Did you know that one in three Indian adults suffer from high blood pressure?  World Health Statistics 2012 report shows that in India, 23.10% of men and 22.60% of women above 25 years are likely to experience hypertension.

Most risk factors for high blood pressure are out of your control, such as age, family history and gender. But there is one factor you can control- your diet.

 

Read on to learn which foods can help you fight high blood pressure.

 

Tomato

Tomato paste, juice, and sauce deliver the most lycopene, an antioxidant that has long been studied for its heart health benefits, including reducing inflammation and possibly lowering blood pressure, improving blood flow.

pile-of-delicious-tomatoes_23-2147828821

 

Sweet Potatoes

One medium sweet potato contains 11 percent of the daily recommended amount of potassium. The lack of potassium leads to high blood pressure.

close-up-of-potatoes-with-herbs_1205-11

 

Berries

A research found that strawberries and blueberries three days per week had a 32 percent reduced risk of heart attack as they contain powerful antioxidant anthocyanins.

frozen-mixed-berry_1339-4190

 

Virgin Olive Oil

Four tablespoons of extra-virgin olive oil per day for a year had much better HDL function, meaning better plaque removal and more relaxed blood vessels.

glass-bottle-of-olive-oil_1182-923

 

The bottom line

Making healthy eating diets is the most effective guideline when it comes to fighting high blood pressure. Through a heart-healthy diet, you can reduce your risks for hypertension, promote good health and make yourself stress-free.

 

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/All-you-need-to-know-about-hypertension/articleshow/35617449.cms

https://www.healthline.com/health/foods-good-for-high-blood-pressure#takeaway

« Older Entries