Tag: Diet

5 Fiber Rich Foods That Must for A Disease-Free Life

5 Fiber Rich Foods That Must for A Disease-Free Life

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Fiber is the plant-based carbohydrate that is of two types named as soluble and insoluble. Fiber is something the body needs on a regular basis but it is a fact undeterred that fiber never gets digested. Being a plant-based carbohydrate, it comes in two varieties, soluble and insoluble, most plant-based foods contain a mixture of the two. Soluble fiber turns into a gel like substance in stomach and slows down digestion process, which helps lower cholesterol and blood glucose. Insoluble fiber makes the waste bulkier & softer so it can get down through the intestines easily.

The Best High-Fiber Foods

  • Split Peas

Fiber: 16.3 grams per cup.

A staple in Indian cooking, split peas are rich in protein and are used in soups, stews, and daals etc. It is extremely healthy, satisfying, and super filling.

Split Peas

  • Lentils

Fiber: 15.6 grams per cup.

Lentils are included among the pulses family. The best thing about them is that they take less time to cook and are more versatile than many other legumes. It can be cooked in the most traditional way or can be added to different food items to give a healthy twist.

Lentils

  • Black Beans

Fiber: 15 grams per cup.

Loaded with complex carbs and protein, these roasted black grams are a perfect post-workout meal. Raw grams can be soaked in water overnight and eaten raw.

Black Beans

  • Broccoli

Fiber: 5.1 grams per cup.

This caveman-friendly dish is pretty simple. They broccoli looks strange but it is a good source of fiber. Just combine onion, garlic, broccoli, eggs, and make broccoli fitters.

Broccoli

  • Berries

Fiber: 8 and 7.6 grams per cup.

Berries are natural candy’s candy. Raspberries and blackberries are a healthy source of fiber. Add them to dessert pf eat them raw both way they add nutrients to the diet.

Berries

Include These Magic Foods in Your Diet for Diabetics

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If you are at the risk of diabetic’s complications such as heart diseases, it is important that you eat extra power healthy foods that meets your nutritional needs. These meals when incorporated in the Diet for diabetics, will help improve your overall health. This will keep your blood sugar levels well controlled.

  • Oatmeal

Oats are slower to digest than processed carbs but are very rich in soluble fiber. It’s low in calories and full of fiber. It is a great food for people who are trying to control their weight and blood sugar levels because it is a good source of carbs and fiber. Try and avoid using prepackaged or instant oatmeal with added sweeteners already available in the market.

Oatmeal

  • Bananas

Foods such as bananas, potatoes, grains and legumes, may benefit your health by aiding blood sugar control, supporting gut health and enhancing satiety. Bananas are a form of starch which cannot be digested in the small intestine. It is considered a type of dietary fiber.

Bananas

  • Amla

A fruit from the Indian gooseberry tree which is a traditional home remedy to control high blood sugar levels. Being a great ingredient, it has a type of mineral called chromium which increases the regulation of carbohydrates and increases metabolism. Thus, aids in making your body more responsive to insulin.

Amla

  • Fenugreek seeds

Consuming a teaspoon of turmeric powder with fenugreek seeds and amla powder in equivalent amount with warm water at least thrice a day can help in controlling high blood sugar levels. You could consume one to two teaspoons of fenugreek seeds soaked in water every morning but those who are on insulin therapy should consult their doctor first.

Fenugreek seeds

  • Bitter gourd (Karela)

Bitter gourd contains an insulin-like compound called P-insulin. This compound has been proven to show positive results in controlling diabetes naturally. The results have been shown that consumption of bitter gourd tends to increase the uptake of glucose and improves glycemic control.

Bitter gourd (Karela)

You can also read :  How to Reap the Benefits of Mediterranean Diet

Atkins diet

A Low Carb Diet for Weight Loss: Atkins diet

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A low-carbohydrate diet, usually recommended for weight loss is known as Atkins diet. The diet claims that you can lose a considerable amount of weight quickly by eating as much protein and fat as you want. A low carb diet is very effective for losing weight and can lead to various positive health improvements. The dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein and fats for optimal weight loss and health. Basically, you could eat whatever you wanted and in whatever amount if it wasn’t carbohydrates.

  • 4 phases of Atkins Diet
  1. In this strict phase, you cut out almost all carbohydrates from your diet, eating just 20 grams of net carbs a day, mainly from vegetables.
  2. You continue to eat a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also continue to avoid foods with added sugar.
  3. You continue to gradually increase the range of foods you can eat, including fruits, starchy vegetables and whole grains.
  4. when you reach your goal weight, and then you have reached your last phase of following this diet and continue this way of eating for life.

Atkins diet

  • Pros of Atkins Diet
  1. Easy to follow (eat whatever if it isn’t carbs)
  2. Short-term fat loss shown in studies
  • Cons of Atkins Diet
  1. Possible weight gain bounce-back in the long term
  2. No quality or quantity guidelines
  3. No mental or physical performance benefits

The main reason that this diet is so effective for weight loss, is that when people reduce carbohydrate intake and eat more protein. During this diet, their appetite goes down naturally and they end up automatically eating fewer calories without having to think about it.

  • What You Can Eat and What You Can’t

Just learn how to limit your carbs, and enjoy plenty of tasty options instead. It focuses on proteins and fats like Meat, Poultry, Seafood, Eggs, Butter, Oils and Cheese. In addition to this, you will have to stay away from starchy and sugary carbs, including Bread, Pasta, Potatoes, Chips, Cookies, Candy. The Atkins Diet restricts carbohydrates and encourages eating more protein and fat.