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!

5 Black beans

Like many other beans, black beans are a great source of fiber, protein and folate. They are a staple food in Central and South America.

One cup (172 grams) of cooked black beans contains roughly:

• Calories: 227
• Protein: 15.2 grams
• Fiber: 15 grams
• Folate (vitamin B9): 64% of the RDI
• Manganese: 38% of the RDI
• Magnesium: 30% of the RDI
• Thiamine (vitamin B1): 28% of the RDI
• Iron: 20% of the RDI

Black beans may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain.

This beneficial effect is because black beans have a lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.

A couple of studies have shown that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared to when people eat rice alone. Black beans also cause a lower blood sugar rise than bread.

SUMMARY

Black beans are effective at reducing the rise in blood sugar after a meal compared to other high-carb foods, such as rice and bread.

Source

7 Simple Tips To Reduce Your STRESS Right Now

Which Diets Actually Work?

Health, Fitnerss, Nutrition and Weight loss tips: WHAT I EAT IN A DAY | WEIGHT LOSS MEAL PLAN FOR WO...

Health, Fitnerss, Nutrition and Weight loss tips: WHAT I EAT IN A DAY | WEIGHT LOSS MEAL PLAN FOR WO...

4. Kidney beans

Kidney beans are one of the most commonly consumed beans, and are often eaten with rice. They have a number of health benefits.

One cup (256 grams) of cooked kidney beans contains roughly.

• Calories: 215
• Protein: 13.4 grams
• Fiber: 13.6 grams
• Folate (vitamin B9): 23% of the RDI
• Manganese: 22% of the RDI
• Thiamine (vitamin B1): 20% of the RDI
• Copper: 17% of the RDI
• Iron: 17% of the RDI

Foods that are high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels.

One study of 17 people with type 2 diabetes found that eating kidney beans with rice significantly reduced the spike in blood sugar after the meal, compared to rice alone.

Along with high blood sugar, weight gain is also a risk factor for diabetes and metabolic syndrome, but kidney beans have the potential to reduce these risk factors.

One study showed that an extract from white kidney beans may help reduce body weight and fat mass.

Thirty overweight men and women who took the supplement for 30 days lost an average of 5.5 pounds (2.5 kg) more weight and significantly more fat mass and waist circumference than those who took a placebo.

SUMMARY

Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.

Source

3. Peas

Peas are also a type of legume, and there are a number of different types.

One cup (160 grams) of cooked peas contains roughly:

• Calories: 125
• Protein: 8.2 grams
• Fiber: 8.8 grams
• Folate (vitamin B9): 24% of the RDI
• Manganese: 22% of the RDI
• Vitamin K: 48% of the RDI
• Thiamine (vitamin B1): 30% of the RDI

Like many other legumes, peas are a great source of fiber and protein. A lot of research has shown pea fiber and protein, which can be used as supplements, to have a number of health benefits.

One study of 23 people who were overweight and had high cholesterol found that eating 1.8 ounces (50 grams) of pea flour per day for 28 days significantly reduced insulin resistance and belly fat, compared to wheat flour.

Pea flour and pea fiber have shown similar benefits in other studies by reducing the increase in insulin and blood sugar after a meal, reducing blood triglycerides and increasing feelings of fullness.

Because fiber feeds the healthy bacteria in your gut, pea fiber may also improve gut health. One study showed that it can increase stool frequency in elderly people and reduce their use of laxatives .

It may also help the growth of healthy bacteria in the intestines, such as Lactobacilli and Bifidobacteria. These bacteria produce short-chain fatty acids, which help promote gut health.

SUMMARY

Peas are a great source of fiber and protein, which may help reduce blood sugar and insulin resistance. Pea fiber and protein support a healthy gut, as well.

Source

2. Lentils

Lentils are a great source of vegetarian protein and can be great additions to soups and stews. They may also have a number of health benefits .

One cup (198 grams) of cooked lentils contains roughly.

• Calories: 230
• Protein: 17.9 grams
• Fiber: 15.6 grams
• Folate (vitamin B9): 90% of the RDI
• Manganese: 49% of the RDI
• Copper: 29% of the RDI
• Thiamine (vitamin B1): 22% of the RDI

Similar to chickpeas, lentils can help reduce blood sugar compared to other foods.

In a study of 24 men, those who were given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without lentils.

Another study of more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes.

These benefits may be due to the effects lentils have in the gut.

Some studies have shown that lentils benefit gut health by improving bowel function and slowing the rate that the stomach empties, which could help with digestion and prevent spikes in blood sugar.

Finally, lentil sprouts may also help heart health by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol.

SUMMARY

Lentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.

Source

What Happens to Your Body When You Drink Lemon Water

The 8 Healthiest Beans and Legumes You Can Eat

Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.

They are also a great replacement for meat as a source of vegetarian protein.

They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.
Not only that, but eating more beans and legumes as a source of protein instead of meat is environmentally friendly.
Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal. Lets review them in details in the posts coming up this week.

1. Chickpeas

Also known as garbanzo beans, chickpeas are a great source of fiber and protein.

Many scientific studies have shown that beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet.

One cup (164 grams) of cooked chickpeas contains roughly:

• Calories: 269
• Protein: 14.5 grams
• Fiber: 12.5 grams
• Folate (vitamin B9): 71% of the RDI
• Manganese: 84% of the RDI
• Copper: 29% of the RDI
• Iron: 26% of the RDI

Chickpeas are particularly beneficial at reducing blood sugar and increasing insulin sensitivity when compared with other high-carb foods.

In a study of 19 women, those who ate a meal containing 1.7 ounces (50 grams) of chickpeas had significantly lower blood sugar and insulin levels than those who ate the same amount of white bread or other wheat-containing foods.

Similarly, another study of 45 people showed that eating 26 ounces (728 grams) of chickpeas per week for 12 weeks significantly reduced insulin levels.

Eating chickpeas may also improve blood cholesterol levels.

A number of studies have shown that chickpeas can reduce both total cholesterol and “bad” low-density-lipoprotein (LDL) cholesterol, which are risk factors for heart disease.

Your gut and the beneficial bacteria within it play an important role in many aspects of your health, so eating foods that contain gut-friendly fiber is extremely beneficial.

A number of studies have shown that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines .

SUMMARYChickpeas are a great source of fiber and folate, and they’re also low in calories. They can help reduce blood sugar, decrease blood cholesterol and improve gut health.

Source:   Click   by Brianna Elliott

1. Garcinia Cambogia Extract

1. Garcinia Cambogia Extract

Garcinia cambogia became popular worldwide after being featured on the Dr. Oz show in 2012.

It is a small, green fruit, shaped like a pumpkin.

The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.

How it works: Animal studies show that it can inhibit a fat-producing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings (1, 2).

Effectiveness: One study with 130 people compared garcinia against a dummy pill. There was no difference in weight or body fat percentage between groups.

A 2011 review that looked at 12 studies on garcinia cambogia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks.

Side effects: There are no reports of serious side effects, but some reports of mild digestive problems.

BOTTOM LINE:Even though garcinia cambogia may cause modest weight loss, the effects are so small that they probably won’t even be noticeable.

Source:  Click  by Kris Gunnars,

What Happens to Your Body When You Drink Lemon Water

5 FOODS YOU NEED TO AVOID TO LOSE WEIGHT

Top 10 Fun Facts about Nutrition and Metabolism

Shilpa Shetty Diet Plan For Weight Loss हिंदी में| How to Lose Weight Fa...

5 DAYS NO SUGAR CHALLENGE | HOW I QUIT SUGAR + HEALTHY RECIPE IDEAS!

Foods to Avoid on a Low-GI Diet and what to eat

Nothing is strictly banned on the low-GI diet.

However, try to replace these high-GI foods with low-GI alternatives as much as possible.

• Bread: White bread, Turkish bread, bagels, naan bread, French baguettes, Lebanese bread
• Breakfast cereals: Instant oats, Rice Krispies, Corn Flakes, Cocoa Krispies, Froot Loops
• Starchy vegetables: Désirée and Red Pontiac potatoes, instant mashed potatoes
• Pasta and noodles: Corn pasta and instant noodles
• Rice: Jasmine, Arborio (used in risotto), Calrose and medium-grain white rice
• Dairy replacements: Rice milk and oat milk
• Fruit: Watermelon
• Savory snacks: Rice crackers, corn thins, rice cakes, pretzels, corn chips
• Cakes and biscuits: Scones, doughnuts, cupcakes, cookies, waffles, pikelets
• Extras: Jelly beans, licorice, Gatorade, Lucozade

SUMMARY:To follow a low-GI diet, limit your intake of the high-GI foods listed above and replace them with low-GI alternatives.

A Sample Low-GI Menu for 1 Week

This sample menu shows what a week on a low-GI diet might look like. Feel free to adjust this based on your own needs and preferences.

Monday

• Breakfast: Oatmeal made with rolled oats, milk and chopped fresh fruit
• Lunch: Chicken sandwich on whole grain bread, served with a salad
• Dinner: Beef stir-fry with vegetables, served with long-grain rice

Tuesday

• Breakfast: Whole grain toast with avocado, tomato and smoked salmon
• Lunch: Minestrone soup with a slice of whole grain bread
• Dinner: Grilled fish served with steamed broccoli and green beans

Wednesday

• Breakfast: Omelet with mushrooms, spinach, tomato and cheese
• Lunch: Try these salmon, ricotta and quinoa cups with a salad
• Dinner: Homemade pizzas made with whole wheat Lebanese bread

Thursday

• Breakfast: A smoothie with berries, milk, Greek yogurt and cinnamon
• Lunch: Chicken pasta salad made with whole wheat pasta
• Dinner: Homemade burgers with beef patties and vegetables on whole wheat rolls

Friday

• Breakfast: Quinoa porridge with apple and cinnamon
• Lunch: Toasted tuna salad sandwich on whole wheat bread
• Dinner: Chicken and chickpea curry with basmati rice

Saturday

• Breakfast: Eggs with smoked salmon and tomatoes on whole grain toast
• Lunch: Egg and lettuce whole grain wrap
• Dinner: Grilled lamb chops with greens and mashed pumpkin

Sunday

• Breakfast: Buckwheat pancakes with berries
• Lunch: Brown rice and tuna salad
• Dinner: Beef meatballs served with vegetables and brown rice

SUMMARY:The sample meal plan above shows what a week on the low-GI diet might look like. However, you can adjust the plan to suit your taste and dietary preferences.

Source: Link

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

Other Benefits of GI low diet

Studies have shown that the low-GI diet may also have other health benefits:

• Improved cholesterol levels: Low-GI diets have been shown to reduce total cholesterol by 9.6% and LDL cholesterol by 8.6%. LDL cholesterol is associated with an increased risk of heart disease and stroke.
• May help you lose weight: Low-GI diets have helped healthy adults lose 1.5–4.2 pounds (0.7–1.9 kg) over 5–10 weeks. The availability of research on the effects of weight loss over the long term is limited.
• May reduce the risk of cancer: People who consume high-GI diets are more likely to develop certain types of cancer, including endometrial, colorectal and breast cancer, compared to people on low-GI diets .
• May reduce the risk of heart disease: A review of 37 studies found that people on high-GI diets were 25% more likely to develop heart disease than those on low-GI diets. Further evidence is required to confirm these associations.

SUMMARY:Low-GI diets have been associated with a reduction in weight and cholesterol. On the other hand, high-GI diets have been linked to heart disease and colorectal, breast and endometrial cancers.

Foods to Eat on a Low-GI Diet

There’s no need to count calories or track your protein, fat or carbs on the low-GI diet.

Instead, a low-GI diet involves swapping high-GI foods for low-GI alternatives.

There are plenty of healthy and nutritious foods to choose from. You should base your diet on the following low-GI foods:

• Bread: Whole grain, multigrain, rye and sourdough varieties
• Breakfast cereals: Porridge made with rolled oats, bircher muesli and All-Bran
• Fruit: Such as apples, strawberries, apricots, peaches, plums, pears and kiwi
• Vegetables: Such as carrots, broccoli, cauliflower, celery, tomatoes and zucchini
• Starchy vegetables: Carisma and Nicola potato varieties, sweet potatoes with an orange flesh, corn, yams
• Legumes: Examples include lentils, chickpeas, baked beans, butter beans, kidney beans
• Pasta and noodles: Pasta, soba noodles, vermicelli noodles, rice noodles
• Rice: Basmati, Doongara, long-grain and brown rice
• Grains: Quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
• Dairy: Milk, cheese, yogurt, custard, soy milk, almond milk

The following foods contain few or no carbohydrates and therefore do not have a GI value. These foods can be included as part of a low-GI diet:

• Meat: Including beef, chicken, pork, lamb and eggs
• Fish and seafood: Examples include salmon, trout, tuna, sardines and prawns
• Nuts: Such as almonds, cashews, pistachios, walnuts and macadamia nuts
• Fats and oils: Including olive oil, rice bran oil, butter and margarine
• Herbs and spices: Such as salt, pepper, garlic, basil and dill

To search for foods not found on this list, use this GI search tool.

BLOCKQUOTE:The low-GI diet involves swapping high-GI foods for low-GI alternatives. For a balanced diet, consume low-GI options from each of the food groups.

Source: Link 

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: Link by Daisy Coyle