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Blog Topic : Learn about SUGAR in Nutrition, its scope and effects on your health Chemically and in simple layman language sugar is basically simple form of carbohydrate. Sugar is basically compound known as Glucose. Its derived from various sources like sugarcane, milk, fruits etc. This blog discusses on SUGAR in Nutrition and its effects on our day to day eating habits and, not sugar commonly known as a disease and the ways of detection of medical condition due to imbalance in blood sugar levels. Sugar in blood is not a disease but, imbalance of sugar in blood can cause metabolic diseases. Why Sugar is important Nutrition..? The compound Sugar in our food is instant source of energy for body and the only simple form of fuel for our brain as Glucose and, an alternate source of energy for other organ systems and muscles. The brain needs glucose to burn and use it as single and only source of energy and, actually brain is a very sensitive and important organ which needs instant energy to keep it up and working. What happens in body systems when sugar is consumed in excess? Sugar is the trigger to most of the normal medical condition or metabolic diseases an adult faces in present times but sugar is indispensable when it comes to sweetening your drinks and desserts. When consumed outside limits of moderation it causes Glucose imbalance in body, commonly known as High blood sugar. We all know that packaged sugar is available in 2 marketed packs types - White and Brown . The White one is majorly used while Brown is a little more not as a usual / daily routine. If not administered in monitored proportions or high intake of dietary sugar is not only harmful for adults, but can pose severe threats to the health of a child and teenager as well. When consumed outside limits of moderation it causes Glucose imbalance in body. See below points on how sugar affects your body: 1. Sugar can lead to a fatty Liver: Fatty liver is a troubling issue faced by many across the globe. It is wrong to think only alcoholics are subjected to fatty liver health condition. People who exercise little and consume huge amounts of fructose are also exposed to the threat of this disease. When a person doesn't do enough to burn up the existing amount of glycogen in his or her liver and take in fructose repeatedly, the liver turns that fructose into fat and thus impairing ones liver capabilities to a great extent. 2. Sugar may make you resistant to Leptin: Leptin is a hormone released by your fat cells. The hormone is particularly necessary as it sends signals to your brain telling it you are full and won't be requiring any more food. Fat people have more number of fat cells and thus additional Leptin too. The Leptin becomes inactive due to the effects of high blood triglycerides and insulin, both of which counter its functioning. 3. Sugar is addictive and there lies the key to temptation: Sugar is enormously addictive. If you like sweetened products, you will find it hard to resist your cravings for cakes, cookies or chocolates. Sugar accelerates dopamine secretion; this hormone makes a person feel good. Dopamine is the hormone released on the consumption of drugs such as cocaine. Researches reveals sugar is 8 times more addictive than cocaine. 4. Calories in sugar are not balanced out with any mineral or vitamin: Because of its lack of nutrient value, sugar is said to have empty or free calories. Food items rich in sugar tend to make a person lethargic and slackened while depriving them of essential minerals and vitamins. It is therefore, best to not allow children to have pastries, chocolates or puddings in excess. 5. Sugar leads to extensive tooth decay: Sugar can accumulate on your teeth if you are having too many sweetened food items. This causes your teeth enamel to wear away, making it more prone to cavities and dental caries. 6. Regular excessive consumption of sugar can cause dehydration and is known for causing puffy eyes and dry skin: The dehydration of skin leads to formation of dark circles under your eyes and, if you try reduce your consumption of sugar by half it will help you in rejuvenating your skin. 7. Excessive sugar consumption has always been linked to inflammation of skin and as a result it causes rashes and redness on skin:Even the most basic form of dermatitis or skin infection is attributed to excess consumption of sugar, specially from sources such as sweetened carbonated beverages, etc. Also, processed foods should be completely removed from diet as they contain lots of sugar. The excessive consumption of sugar is known to cause imbalance in the body and results in the secretion of insulin hormone and IGF-1. It causes the sebum gland on your skin to become over productive and results in excess secretion of oil, which leads to clogging of pores and in turn aggravates acne. Reducing the intake of sugar will have a significant impact and will help in reducing acne. While sugar is known to cause many ailments of the skin, such as hyper pigmentation or discoloration of the skin, very few people know that it can also cause wrinkles on your skin. Sugar consumption can lead to a process known as glycation, which is the binding of protein with blood sugar, which then results in the formation of excessive collagen thus, making your skin brittle. Excessive consumption of sugar has been linked to inflammation of the skin mainly contributing to skin diseases such as psoriasis. When blood glucose level rises in the body due to excessive consumption of sugar, it disrupts the absorption or the flow of oxygen into the skin thus, reduces antioxidants and causes inflammation. Reduced intake of sugar will reduce the symptoms of psoriasis. What is a more natural form of sugar, White or Brown .? There are 2 forms of sugar available in marketed packs the WHITE and, the BROWN colour sugar. There is manufacturing difference between brown sugar and white sugar and lets try to understand here. The usual process of manufacturing sugar involves extracting the juice from sugar cane, which then is centrifuged to form finer granules. Unlike white sugar, brown sugar goes into some more steps in processing brown sugar to be blended with molasses. Blending with molasses enhances the natural constituency of the sugar, this minimal processing step that goes into making brown sugar enhances its nutritive value. Advantages of brown sugar over white sugar : As brown sugar is granulated sugar with molasses, so it contains greater amount of minerals and consequently is recommended over white sugar. Brown sugar has decent quantities of calcium, magnesium, iron and potassium. Molasses, being a more natural constituent, so it scores over health benefits in comparison to white sugar. While white sugar includes synthetic flavors which may cause further damage to your health. As against this, brown sugar is slightly more beneficial. Compared to white sugar, brown sugar supplies a fairly reduced amount of calories. Brown sugar has more health enzymes than plain sugar. Healthy food habits one can take care in consumption of sugar : Sugary foods are temptation giving and are addictive ! The first thought that comes to your mind when you see a chocolate pastry or a strawberry cheesecake is an immediate urge to eat it. However, these foods are filled with excessive empty calories and unhealthy fats that do not contribute positively to your health in any manner whatsoever. Basically, you need to control those taste buds in order to remain healthy and moderation is the key to keep control over excessive consumption. As some examples here are some common foods that may be enjoyable but are surprisingly bad for you: 1. A chocolate cookie is something that you would love to eat anytime. These cookies are delicious to eat and thus, very difficult to stay away from. They contain calories in large amounts which are mainly from simple carbohydrates. They tend to raise your blood sugar immediately, thus leading to fat accumulation. 2. Ice creams are high in calorie content and fat. Most of the calories are from simple sugar and saturated fat that raise your risk of heart disease. Regular consumption of Ice creams increases body weight in no time. Some messages by World Health Organisation (WHO, International ) - - Reduced consumption of sugary drinks means lower intake of free sugars and calories overall, improved nutrition and fewer people suffering from overweight, obesity, diabetes and tooth decay. Free sugars refer to monosaccharides (such as glucose or fructose) and disaccharides (such as sucrose or table sugar) added to foods and drinks by the manufacturer, cook, or consumer, and sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. - Consumption of free sugars, including products like sugary drinks, is a major factor in the global increase of people suffering from obesity and diabetes, says Dr Douglas Bettcher, Director of WHO Department for the Prevention of NCDs. - Nutritionally, people dont need any sugar in their diet. WHO recommends that if people do consume free sugars, they keep their intake below 10% of their total energy needs, and reduce it to less than 5% for additional health benefits. This is equivalent to less than a single serving (at least 250 ml) of commonly consumed sugary drinks per day, says Dr Francesco Branca, Director of WHO Department of Nutrition for Health and Development. - According to the new WHO report, national dietary surveys indicate that drinks and foods high in free sugars can be a major source of unnecessary calories in peoples diets, particularly in the case of children, adolescents and young adults. * Source of information is WHO website
Here's the health tips to reduce body fat which you cannot avoid. Click on to read what might be the most influential changes in your day ! 10 LIFESTYLE CHANGES TO REDUCE BODY FAT · Try to be off from white (refined) sugars as much as you can- switch to healthy choice like organic stevia, honey, sugarcane sugar (non refined types), brown sugar, coconut palm sugar. · Be aware and consume range of Healthy Fats – a balance is always required between having Ghee/physically or cold pressed oil like coconut, Soybean, Groundnut, Mustard etc ……You can also use different types of Omega nutrition rich seeds available like Pumpkin, til/sesame, flax, sunflower, watermelon, Chia seeds. But not olive oil for sure for daily Indian cooking as it is doing any good to your body….. Olive oil is meant to use as spread over the Salads · Reduce on refined white carbs (maida) or junk food – Try to have whole grains in the form of missi roti atta, sprouts, freshly baked multi grain breads, make homemade multi grain pizza base. Trust, nothing can be better than traditional chakki fresh atta from your neighborhood chakki. · 3-5 lt of water daily has to be consumed as our body is 80% water and all processes in the body require water and fat burning too…….it helps in detoxification as well , it could be through plain water, detox waters, buttermilk, Lemon water, coconut water , sattu. Plain water consumption maintained at room temperature is a good thing you can do with your body. · Most importantly Manage Stress……Try practice Meditation , 10 counts of deep breathing , engage in different variety of some physical activity daily- like play a sport , dance , do your hobbies, or simply washing or cleaning your car once or twice a week. · Have more of fiber in the diet like Green leafy vegetables, Oats, Fruits, whole wheat atta. Trust, fresh or packaged fruit juice doesn’t help much · Increase on lean protein – Milk and milk products for sure to this list and in NON veg – Eggs /Chicken/fish no mutton and for vegetarian options it could be soy, spirulina, dals, Green leafy vegetables, Sprouts, Sattu, All nutritional seeds like chia seeds etc… · Move your body – try to achieve 10 Thousand steps a day apart from your physical activity ….Get up from your seat every 2 hrs, leave for a walk to the washroom or to talk to a person or to sip some water or while taking on the phone or just take a meeting in standing position is it a great indirect way to develop habit of changing postures …. :-) · Start your day with plain water or lemon honey water or a vegetable juice or spirulina water to see more of fat burning through the day. Rinse your mouth in plain water and drink it, trust me you will get all good bacteria going in stomach to help maintain good digestive health. · Last but the best one “LOVE THE BODY YOU HAVE WHILE YOU ARE WORKING FOR THE ONE YOU WISH YOU WANT”. You just don’t complete your day’s work you complete your balanced nutrition plate also. I am happy to help answer any Q’s you may have to lead a Healthy Lifestyle!!! I like to be poked on my Clinic fb page J Diet Planet offers a Total Fitness Program to help you achieve the desired health goals by Online and Face 2 Face consultation modes.
Red Amaranth • Consumed in the form of soups, salads, dals, curries and semi-dry dishes with rice • Its one of the best source of vitamin K & Proteins • Its also a rich source of vitamins C & E, folate, iron, magnesium, phosphours & potassium • Its calcium content is more than milk which makes it a super food for lactose intolerant, helps reduce risk of osteoporosis • Also good for pregnant & lactating women’s Kokum Fruit extract • Consumed as sherbet, solkadi, syrups & added to fish curry • This super berry is nutrient packed with nutrients like vitamin C, fiber, anti-oxidants & low in fat & calories • This tangy fruit’s active ingredient, garcinol is an anti-oxidant with anti-carcinogenic properties • Helps in diagestion, relifes flatulence & heat strokes • It’s a natural & effective food preservative Coconut water • Helps replenish lost fluids in the body due to dehydration • 100ml of water contains 250mgs potassium & 105 mg sodium • Its low cal& fat –free with the benefit of simple sugars, electrolytes & full of essential minerals which makes for a good and healthy weight loss beverage Bitter Gourd / Karela • This summer produce is a natural remedy for liver • Also helps in stabling blood sugar level • Helps to increase cellular uptake of glucose and improves glucose tolerance • It contains a phytonutrient -polypeptide-P that has been called a plant insulin & is known to lower blood sugar levels Pumpkin / Kaddu or Petha • Best consumed as curry, stir-fry, raita & desserts • Rich in vital antioxidants and vitamins • Benefits organs like stomach, spleen & pancreas • Natural sweetness helps keep blood sugar stable • Helps repair skin tissues as it a good source of beta-carotene • 100gms of pumpkin seeds have 559 calories & 30 gms protein Bottle Gourd / Lauki or Doodhi • Promotes Weight Loss • Cures tummy troubles - Helps Digestion And Treats Constipation: its benefits are realized in aiding constipation, acidity, diarrhoea, easy bowel movement, • Provides Cooling Effect • Treats Urinary tract infection / problems • Treats Sleeping Disorders : Bottle gourd contains a good amount of choline – a kind of neurotransmitter that helps in improving the functions of the brain and helps in preventing stress, depression and other mental disorders. • Replenishes Loss Of Water Content • Keeps The Heart Healthy • Reduces Inflammation Of Liver Caution : Bottle gourd juice should always be consumed fresh. Peel and gourd and try a bit of flesh before blending, it shouldn’t taste bitter. If it does, discard it. Also, it is advised to have bottle gourd juice alone and not mixed with other vegetables. However, you can add amla, ginger, fresh mint leave and some rock salt to spruce up the flavour.
FLAX SEEDS -It is preferable to lightly roast and then cold press the flaxseeds before being freshly ground for consumption in powder form. - This shall help to deliver the additional nutritional benefits of the alpha-linolenic acid (ALA) - An Omega-3 fatty acid important in maintaining good cardiovascular health - Higher ALA is generally associated with a decreased risk of heart diseases. - The concentration of inflammation fighting/Cholesterol-reducing lignin’s and the fiber from the seed helps in weight loss as well . FLAXSEEDS HELP TO: • Reduce blood levels of cholesterol - including the so called” bad” LDL-Cholesterol • Decrease blood levels of triglycerides , another potential risk factor for heart disease • Slows absorption of sugar from food, slowing blood sugar spikes during digestion • Increase blood levels of EPA (eicosapentaenoic acid), the Omega-3 fatty acid that boosts mood and fights inflammation. • Relieves constipation. • Maintains a healthy ratio of estrogen to progesterone during the menstrual cycle in pre –menopausal women • Helps manage physiological and mental stress • Helps treat depression. • Some research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to ageing • Can curb rheumatoid arthritis stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs. • DHA (docosahexaenoic acid) appears to be important for visual and neurological development in infants and baby development. A Dietician consultation can be a good way to find a best way and learn about consumption of fats with rationale and fine tune your eating habits for a positive shift in health status. Tip of the Day – You can add the roasted powdered seeds-1/2 a spoon to you curds, dal or roti or just chew roasted seeds 1 spoon after your meals or accompany it with the mid meal fruit you take . Priyanka Khandelwal’s Diet Planet – the Online Diet Clinic is just a Click away to help you!!! I am happy to address any Q’s you may have to lead a healthy lifestyle!!!
Blog Topic ::: ALL YOU NEED TO KNOW ABOUT FRUITS & BENEFITS OF EATING FRUITS Since child hood we have learned from our parents educating us to make a habit of eating fruits daily or, to have an Apple or a Chiku daily. Fruits are very nutritious and loaded with variety of micronutrients like vitamins and minerals, these micronutrients play a vital role in maintaining and securing body systems vitality, endurance and strength and to keep us in optimal health state. We do agree on it and eat fruits regularly to some extent or, maybe we know the benefits but still dedicatedly can't be able to keep habit of eating eat fruits. Fruits are nature's beautiful and wonderful gift. Indeed they are life-enhancing food stuffs packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (plant produced micronutrients and compounds). They are an absolute feast to our sight, not just because of their color and flavor but for their unique nutrition-profile that help human body keep good health avoid chronic disease to better extent possible and keep good life vitality and energy levels. But have we ever thought what time would be the best to have the fruits.? And, How we can have it in the best possible way or, how it helps support our body systems when taken in a certain way.? Let's read out below and explore to find out the benefits and best possibilities of eating fruits the right way. Almost all fresh fruits are high in fiber (roughage), vitamin C, and water. Regular consumption of fruit is generally associated with reduced risks of several diseases, better digestive health, better hair, skin and nails and above all delaying the ageing process. Fruits also help to reduce the risk of chronic / lifestyle induced disease like heart related, obesity, gastro intestinal (gut) and Type 2 diabetes. Fruit has been recognized as a good source of vitamins and minerals, Fruit are important sources of many micro nutrients with profile ranging from potassium, fiber, vitamin C, folate (folic acid) etc... We must try incorporating blueberries, citrus fruits, cranberries or strawberries which contain majorly folic acid and other phytonutrients and colour pigments that are well studied and documented for added health benefits and preventing hair loss. You can have 1 to 2 fruit servings each day, to secure optimal health benefits. The best time to eat fruits is the first thing in morning after a glass of water or in between the meals as mid-meal i.e. post 2-3 hrs of any main meal as then the body can absorb the best possible nutrients it has and also helps the digestive system to be stronger. Eating fruits right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either and, also adds to the calorie content of the whole meal which may not be good for people who want weight loss or to even maintain healthy body weight. Also the fruits may get digested late because of other foods in the gut which may cause fermentation & formation of gas, feeling of acidity or bloating etc in the gut. Undoubtedly eating fruits is good for our health but, always remember Moderation is Key. Fruits should not be consumed before going to sleep as fruits are loaded with sugary compounds, this will increase your energy levels and thus can disturb your sleep cycles. Also we should not replace diet with a heavy fruit meal option on a regular basis, this habit will deprive your body of a broad range of nutritive value coming from meat, dairy products and vegetables. To avoid infectious disease fruits should be washed thoroughly and methodologically before consumption and assure it is clean and hygienic. The idea is to wash away wax and microbes from fruits which are contaminated by insects and flies sitting on fruits grown in orchard or storage at outlets. Especially sweet fruits with skin/ peel on it should be washed properly by dipping them in water for 3-4 hours or overnight or, you can also wipe the fruits with mild alcohol like ethanol and vodka soaked in small piece of cloth. Alcohol kills microbes instantly and leaves no smell or odour as it evaporates. If you cant wash properly better peel off the fruit skin and consume the inner stuff of fruit. This practice will help you get benefits and ease of consuming fruits with skin like mango, apple, chiku etc.. Fruits should be cut or can be have whole. For taste you can sprinkle dash of salts like Sendha namak (rock salt) and Kala namak (black salt) or black pepper powder as will add on the nutritive value and feel your taste buds happy. Fruits when consumed in whole is a more healthy way. But, at times you can try out fresh fruit juices, smoothies and shakes also as a replacement. That's how eating fruits helps you look and feel beautiful and young inside out !
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