Muse Brain Sensing Headband

Emwave - Natural Stress And Anxiety Relief With The emWave

Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base

Highlights

•

We present major evidence for low-carbohydrate diets as first approach for diabetes.

•

Such diets reliably reduce high blood glucose, the most salient feature of diabetes.

•

Benefits do not require weight loss although nothing is better for weight reduction.

•

Carbohydrate-restricted diets reduce or eliminate need for medication.

•

There are no side effects comparable with those seen in intensive pharmacologic treatment.

Abstract

The inability of current recommendations to control the epidemic of diabetes, the specific failure of the prevailing low-fat diets to improve obesity, cardiovascular risk, or general health and the persistent reports of some serious side effects of commonly prescribed diabetic medications, in combination with the continued success of low-carbohydrate diets in the treatment of diabetes and metabolic syndrome without significant side effects, point to the need for a reappraisal of dietary guidelines. The benefits of carbohydrate restriction in diabetes are immediate and well documented. Concerns about the efficacy and safety are long term and conjectural rather than data driven. Dietary carbohydrate restriction reliably reduces high blood glucose, does not require weight loss (although is still best for weight loss), and leads to the reduction or elimination of medication. It has never shown side effects comparable with those seen in many drugs. Here we present 12 points of evidence supporting the use of low-carbohydrate diets as the first approach to treating type 2 diabetes and as the most effective adjunct to pharmacology in type 1. They represent the best-documented, least controversial results. The insistence on long-term randomized controlled trials as the only kind of data that will be accepted is without precedent in science. The seriousness of diabetes requires that we evaluate all of the evidence that is available. The 12 points are sufficiently compelling that we feel that the burden of proof rests with those who are opposed.

Authors:

Richard D.FeinmanPh.D.aWendy K.PogozelskiPh.D.bArneAstrupM.D.cRichard K.BernsteinM.D.dEugene J.FineM.S., M.D.eEric C.WestmanM.D., M.H.S.fAnthonyAccursoM.D.gLyndaFrassettoM.D.hBarbara A.GowerPh.D.iSamy I.McFarlaneM.D.jJörgen VestiNielsenM.D.kThureKrarupM.D.lLauraSaslowPh.D.mKarl S.RothM.D.nMary C.VernonM.D.oJeff S.VolekR.D., Ph.D.pGilbert B.WilshireM.D.qAnnikaDahlqvistM.D.r…NicolaiWormPh.D.z

Ultimate Weight Loss Hypnosis -- 30 Day Challenge! (Lose Weight FAST)

7 Tips to Lose Weight Naturally and Quickly

Ultimate Weight Loss Hypnosis -- 30 Day Challenge! (Lose Weight FAST)

A Beginner’s Guide to the Low-Glycemic Diet

Studies have shown that the low-GI diet may result in weight loss, reduce blood sugar levels and lower the risks of heart disease and type 2 diabetes.

However, the way it ranks foods has been criticized for being unreliable and failing to reflect their overall healthiness.

This article provides a detailed review of the low-GI diet, including what it is, how to follow it and its benefits and drawbacks.

What Is the Glycemic Index?

Carbohydrates are found in breads, cereals, fruits, vegetables and dairy products, and they are an essential part of a healthy diet.

When you eat any type of carbohydrate, your digestive system breaks it down into simple sugars that enter the bloodstream.

Not all carbohydrates are the same, as different types have unique effects on blood sugar.

The glycemic index (GI) is a measure that ranks foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor.

The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose, which is used as a reference food and has a GI value of 100.

The following are the three GI ratings:

• Low: 55 or less
• Medium: 56–69
• High: 70 or more

Foods with a low-GI value are the preferred choice, as they are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.

On the other hand, foods with a high GI value should be limited since they are quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.

It is important to note that foods are only assigned a GI value if they contain carbohydrates. Hence, foods containing no carbs, such as beef, chicken, fish, eggs, herbs and spices, won’t be found on GI lists.

SUMMARY:The glycemic index (GI) is a ranking system that classifies carb-containing foods by their effect on blood sugar levels. It was created in the early 1980s by Dr. David Jenkins.

Factors That Affect the GI of a Food

A number of factors can influence the GI value of a food or meal, including:

• The type of sugar: It’s a misconception that all sugars have a high GI. The GI of sugar actually ranges from as low as 19 for fructose to up to 105 for maltose. Therefore, the GI of a food partly depends on the type of sugar it contains.
• Structure of the starch: Starch is a carbohydrate made up of two molecules, amylose and amylopectin. Amylose is difficult to digest, whereas amylopectin is easily digested. Foods with a higher amylose content will have a lower GI.
• How refined the carbohydrate is: Processing methods such as grinding and rolling disrupt amylose and amylopectin molecules, raising the GI. Generally speaking, the more processed a food is, the higher its GI.
• Nutrient composition: Both fat and acid slow down the rate at which a food is digested and absorbed, resulting in a lower GI. Adding fats or acids, such as avocado or lemon juice, will lower the GI of a meal.
• Cooking method: Preparation and cooking techniques can change the GI too. Generally, the longer a food is cooked, the faster its sugars will be digested and absorbed, raising the GI.
• Ripeness: Unripe fruit contains complex carbohydrates that break down into sugars as the fruit ripens. The riper the fruit, the higher its GI. For example, an unripe banana has a GI of 30, whereas an overripe banana has a GI of 48.

SUMMARY:The GI of a food or meal is influenced by a number of factors, including the type of sugar, structure of the starch, level of ripeness and cooking method.

The Amount of Carbs Is Also Important

The rate at which foods raise blood sugar levels depends on three factors: the type of carb they contain, their nutrient composition and the amount you eat.

However, the GI is a relative measure that doesn’t take into account the amount of food eaten. It’s often criticized for this reason.

To solve this, the glycemic load (GL) rating was developed.

The GL is a measure of how a carbohydrate affects blood sugar levels, taking both the type (GI) and quantity (grams per serving) into account.

Like the GI, the GL has three classifications:

• Low: 10 or less
• Medium: 11–19
• High: 20 or more

The GI is still the most important factor to consider when following the low-GI diet. However, the Glycemic Index Foundation, an Australian organization raising awareness about the low-GI diet, recommends that people also monitor their GL.

It recommends that people aim to keep their total daily GL under 100.

You can use this database to find the GI and GL of common foods.

Otherwise, the easiest way to aim for a GL under 100 is to choose low-GI foods when possible and consume them in moderation.

SUMMARY:The glycemic load (GL) is a measure of the type and quantity of carbs you eat. When following the low-GI diet, it is recommended to keep your daily GL under 100.

Low-GI Diet and Diabetes

Diabetes is a complex disease that affects millions of people worldwide.

Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels.

However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke and damage to the nerves and kidneys.

A number of studies suggest that low-GI diets are effective at reducing blood sugar levels in people with diabetes.

One study in nearly 3,000 people with diabetes looked at the effects of low- and high-GI diets on participants’ levels of glycated hemoglobin (HbA1c). Levels of this molecule are an average measure of blood sugar levels over a three-month period.

The study revealed that HbA1c levels were 6–11% lower in those consuming the lowest-GI diets (GI 58–79), compared to those consuming the highest-GI diets (GI 86–112). In other words, the lower-GI diets were associated with lower blood sugar levels over the long term.

What’s more, a number of studies have reported that higher-GI diets may increase the risk of type 2 diabetes by 8–40% .

A systematic review of 24 studies reported that for every five GI points, the risk of developing type 2 diabetes increased by 8% .

The low-GI diet may also improve pregnancy outcomes in women with gestational diabetes mellitus (GDM), a form of diabetes that occurs during pregnancy.

A low-GI diet has been shown to reduce the risk of macrosomia by 73%. This is a condition in which newborns have a birth weight over 8 pounds and 13 ounces, and it’s associated with numerous short- and long-term complications for the mother and baby .

SUMMARY:The low-GI diet appears to be effective at reducing blood sugar levels in people with diabetes. Diets higher in GI have also been associated with an increased risk of type 2 diabetes.

Source: Click 

Lose belly fat: Exercises to burn and reduce stomach fat fast

best diet plan || diet plan for women ||healthy diet plan || diet food p...

8. Navy beans

Navy beans, also known as haricot beans, are a great source of fiber, B vitamins and minerals.
One cup (182 grams) of cooked navy beans contains roughly:

• Calories: 255

• Protein: 15.0 grams

• Fiber: 19.1 grams

• Folate (vitamin B9): 64% of the RDI

• Manganese: 48% of the RDI

• Thiamine (vitamin B1): 29% of the RDI

• Magnesium: 24% of the RDI

• Iron: 24% of the RDI

Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content.

An interesting study of 38 children who had abnormal blood cholesterol found that those who ate a muffin or smoothie containing 17.5 grams of navy bean powder every day for four weeks had higher levels of healthy HDL cholesterol .

Similar effects have been found in adults.

A study in overweight and obese adults found that eating 5 cups (910 grams) of navy beans and other legumes per week was as effective as dietary counseling for reducing waist circumference, blood sugar and blood pressure.

Other smaller studies have found similar beneficial effects.

SUMMARY

Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome. They also contain several important nutrients.

7. Pinto Beans

Pinto beans are common in Mexico. They’re often eaten as whole beans, or mashed and fried.

One cup (171 grams) of cooked pinto beans contains roughly.

• Calories: 245
• Protein: 15.4 grams
• Fiber: 15.4 grams
• Folate (vitamin B9): 74% of the RDI
• Manganese: 39% of the RDI
• Copper: 29% of the RDI
• Thiamine (vitamin B1): 22% of the RDI

Pinto beans may help reduce blood cholesterol.

A study of 16 people found that eating 1/2 cup of pinto beans per day for eight weeks significantly reduced both total cholesterol and “bad” LDL cholesterol (fats) in the blood.

Another study showed that pinto beans may reduce LDL cholesterol as well as increase the production of propionate, a short-chain fatty acid produced by gut bacteria. Propionate is good for gut health.

Like many other beans, pinto beans can also reduce the rise in blood sugar that happens after eating a meal.

SUMMARY

Pinto beans may help reduce blood cholesterol, blood sugar and maintain gut health. They can be eaten either 

whole or mashed.

Source

6. Soybeans

Soybeans are commonly consumed in Asia in a number of different forms, including tofu. They have many different health benefits.

One cup (172 grams) of cooked soybeans contains roughly.

• Calories: 298
• Protein: 28.6 grams
• Fiber: 10.3 grams
• Manganese: 71% of the RDI
• Iron: 49% of the RDI
• Phosphorus: 42% of the RDI
• Vitamin K: 41% of the RDI
• Riboflavin (vitamin B2): 29% of the RDI
• Folate (vitamin B9): 23% of the RDI

In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.

There is a lot of evidence to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer.

However, many of these studies are observational, meaning the participants’ diets weren’t controlled, so there could be other factors affecting the risk of cancer.

A large study that combined the results of 21 other studies found that eating high amounts of soybeans was associated with a 15% lower risk of stomach and other gastrointestinal cancers. Soybeans appeared to be especially effective in women.

Another study found similar results of soybeans on breast cancer. However, this effect was much smaller and the results were not clear.

Many of these benefits may be due to the fact that soy isoflavones are phytoestrogens. This means that they can mimic the effect of estrogen in the body, which tends to decline during menopause.

A large study of 403 postmenopausal women found that taking soy isoflavones for two years, in addition to calcium and vitamin D, significantly reduced the loss of bone density that occurs during menopause.

Soy protein and soy phytoestrogens may also help reduce a number of risk factors for heart disease, including blood pressure and blood cholesterol..

SUMMARY

Soybeans and the antioxidants they contain may help reduce the risk of certain cancers, decrease risk factors for heart disease and reduce menopausal bone density loss.

Source

What I Ate In A Day To LOSE WEIGHT: 20 KGS!