HipYogi https://www.hipyogi.com Health, Food, Prediabetes, Diabetes, Recipes and more Tue, 06 Jun 2017 16:39:54 +0000 en-US hourly 1 https://wordpress.org/?v=5.1.1 https://i1.wp.com/www.hipyogi.com/wp-content/uploads/2017/04/cropped-Favicon512.png?fit=32%2C32&ssl=1 HipYogi https://www.hipyogi.com 32 32 127275904 10 best foods for wisdom teeth removal https://www.hipyogi.com/216_what-to-eat-for-wisdom-teeth-removal/ https://www.hipyogi.com/216_what-to-eat-for-wisdom-teeth-removal/#respond Tue, 06 Jun 2017 16:39:54 +0000 https://www.hipyogi.com/?p=216 The post 10 best foods for wisdom teeth removal appeared first on HipYogi.

Ouch! Hurts to lose your wisdom? Wisdom teeth removal certainly renders us dumb in pain. Can’t think of what to eat at a time like [Continue reading...]

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Ouch! Hurts to lose your wisdom? Wisdom teeth removal certainly renders us dumb in pain. Can’t think of what to eat at a time like this? Think soft. Think easy to chew. It is a matter of a few days to two weeks. It does not have to be an ordeal of starvation. Let’s take a look at this list of foods for wisdom teeth removal and help your pain melt away.

Ice Cream

ice cream for wisdom teeth removalIt’s the one time the doctor certifies unbridled indulgence! Ice cream helps soothe the inflammation and relieves swollen gums. If you are concerned about the sugar high, try ice cream flavors with dark chocolate or sugar-free alternatives. High in protein and comfort, stock up on this flavorful treat to ease your road to recovery after wisdom teeth removal. If you happen to extend that indulgence well after you have recovered, you can always try our tips to avoid food cravings!

Yogurt

Yogurt makes for a great option for foods for wisdom teeth removal. A good source of protein and probiotic, yogurt helps soothe inflammation and regulate digestion. Wisdom teeth removal procedures usually require antibiotics to help prevent infection which in turn strain your digestive tract. Yogurt is extremely beneficial to counter some of the side effects of these antibiotics.

Eggs

scrambled eggs for wisdom teeth removalScramble or poach some egg whites with a dash of salt. Add some finely chopped spinach, kale or basil. You can also choose to add some non spicy seasoning that will not irritate your swollen gums. Eggs are soft and chewy and provide a healthy dose of protein to get you through this pain riddled saga. Eggs will also help you feel fuller for a longer amount of time.

 

Soup

Warm soup in chicken or beef broth is rich in nutrition. Add mashed veggies in and you have yourself a fulfilling and comforting meal all by itself, after wisdom teeth removal.

Fruit Smoothies

fruit smoothie for wisdom teeth removalNothing like a refreshing burst of energy from a juice or smoothie from fresh fruits! Blend some bananas, kiwis and berries into a very fine smoothie to get a healthy dose of vitamins and minerals. Try some fresh squeezed orange juice. Blend some watermelon into a juicy red delight. Fresh fruits are one of the best sources of nutrients to help heal your inflamed gums and keep your appetite at bay. Ensure that the smoothie or juice does not contain any seeds. Note of caution: Do not use a straw. The sucking motion may dislodge blood clots on the operated gums. This could impair recovery after wisdom teeth removal.

Oatmeal

oatmeal for wisdom teeth removalWarm, fuzzy and soft, a nutritious cup of oatmeal with some soft berries will be easy on those sore gums and keep you full. Packed with vitamins and minerals, it makes for a great meal to have for wisdom teeth removal. Oatmeal is low in fat and high in fiber. It is very easy to chew, which is key for helping your gums heal faster. Don’t add any nuts to your oatmeal. Stick to soft and easy to absorb fruits. Sprinkle a dash of honey or powdered cinnamon or cardamom. Add a small banana. Add in some warm milk. There’s your healthy dose of protein for a complete meal on those painful days.

 

Mashed Potatoes

A good source of potassium, Vitamin B6 and Vitamin C, mashed potatoes are very soothing after wisdom teeth removal. Add some olive oil and garlic and non spicy seasoning and you have a fulfilling meal by itself!

Avocado

Avocado for wisdom teeth removalAn excellent source of folate, Vitamin E, C, B6, potassium makes this green fruit a nutrient packed punch. It also lowers cholesterol, supports healthy pregnancy, reduces risk of cancer and boosts the immune system. Avocados fats are healthy mono unsaturated fats that do not spike blood sugar levels, just like other low GL fruits that lower blood sugar.  A half cup of sliced avocados (around 3 ounces) at 160 calories and 8 g of carbohydrates provides a wholesome little snack between meals. Enjoy it as a tasty dip with tomatoes and onions. Add them to egg whites. Easy to chew, avocados are a good choice after wisdom teeth removal.

Banana

bananas and applesauce for wisdom teeth removalBananas are rich in magnesium, potassium, Vitamin C, vitamin B6, fiber and folate. Soft and easy to chew, it’s a great choice for a nutritious meal after wisdom teeth removal. A banana has more than one health benefit. You can blend it with berries into a smoothie or add a few slices to oatmeal, or just enjoy it as is.

Applesauce

An apple a day keeps the doctor away. Applesauce on the other hand, is your best friend after wisdom teeth removal. A great source of Vitamin C and fiber, apple sauce is soft on your sore gums. Try to whisk fresh apples into a puree and you have a homemade delight to help you feel better soon!

Want more than 10 options? Check out 99 foods to eat for wisdom teeth removal. Consult your dentist or oral surgeon should you have any questions on foods to eat to help the healing process. Take it easy and take plenty of rest. Try out the helpful tips from this article and feel better soon!

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Eat smart, eat right – A healthy diet plan for pre-diabetes https://www.hipyogi.com/119_a-healthy-diet-plan-for-pre-diabetes/ https://www.hipyogi.com/119_a-healthy-diet-plan-for-pre-diabetes/#respond Wed, 31 May 2017 16:25:10 +0000 https://www.hipyogi.com/?p=119 The post Eat smart, eat right – A healthy diet plan for pre-diabetes appeared first on HipYogi.

A shout out to all our foodies! Love to indulge in something salty, sweet or savory? You certainly can but wouldn’t it be nice if [Continue reading...]

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A shout out to all our foodies! Love to indulge in something salty, sweet or savory? You certainly can but wouldn’t it be nice if you do not have to worry about what that indulgence will do. We do worry, but almost always after the fact.  A healthy diet goes a long way in effective management and reversal of pre-diabetes. There are so many things to consider. It can get overwhelming. Let’s try to make this easier for you.

Let’s look at a sample healthy diet plan along with some tasty options for various meals that do not bust those sugar levels.

Healthy Diet Plan

These are some simple guidelines to a healthy diet for all of us:

  • Drink enough water. Drink at least 8 to 10 glasses (which is 64 ounces or 1.8 liters) of water.
  • Space out your meals. Plan to eat moderate portions every 2 to 3 hours.
  • Try to eat at the same time every day.
  • Include at least 2 to 3 fresh fruits per day.
  • Each big meal must have some produce, some protein and some healthy fat.
  • Aroma, Flavor and Color are your meal’s three best friends.
  • Choose whole foods. Know what you are eating!
  • Avoid refined foods. The less processed the better!
  • Produce is a must! Add a salad as a side for lunch and dinner. Raw veggies are most nutritious.
  • Protein is perfect! Include 1 to 2 cups of protein (chicken or fish or lentils) for lunch and dinner
  • Include 2 cups of cooked non-starchy vegetables for lunch and dinner.
  • Healthy Fat is great! Fish, healthy cooking oil, nuts, avocados and coconut are great sources of healthy fat. Watch their serving sizes.
  • Restrict starchy sides to 1 to 2 servings per meal. It could be a cup of rice or noodles or pasta or 1 to 2 slices of bread.
  • Love that bread? Switch to light bread.
  • Try a fruit or a slice of cheese between two light breads or a cup of nuts for mid-day snacks
  • Keep an eye on serving sizes.
  • Enjoy 2 to 3 dairy based servings of non-fat or low-fat plain milk or yoghurt.
  • Limit caffeine intake after 2 PM.
  • Eating out? Watch for sugar and sodium content in your meals.

How do we know what to really look for? We will share more insights into processed foods and food labels and what to watch for in a future post.

Breakfast

berry filled breakfast for a healthy dietA colorful healthy start to your day kick starts your metabolism and sets the tone for a healthy diet being a part and parcel of your life. Breakfast must contain some protein, some fruits and a small portion of carbohydrates. We can mix and match up many delicious options for our early AM start:

  • 1 to 2 Egg Whites with a bowl of fresh and colorful berries
  • A cup of warm steel-cut oats paired with bright berries and with 1 to 2 egg whites
  • A quinoa fruit salad with 1 to 2 egg whites
  • An omelette with spinach, low-fat or fat-free cheese and scallions with a side of berries or fruit
  • A frittata of 1 to 2 egg whites with spinach, broccoli and mushrooms, paired with a bowl of berries
  • 2 slices of light bread with avocado, tomatoes, 2 egg whites, cucumber and cilantro
  • 1 to 3 Scrambled egg whites with an orange or two mandarins or two clementines
  • A cup of warm steel-cut oats with ground flaxseed, ground chia with, 1 to 2 egg whites, 1 cup of berries or 1 medium orange or apple

Add one of these beverages for a refreshing start to your day:

  • A cup of warm tea or coffee with non-fat or low-fat milk
  • A glass of non-fat or low-fat milk
  • A cup of warm green tea
  • A glass of freshly squeezed juice. Whole fruits are preferable as is. If you must have a juice, it would be best to squeeze it fresh. Like to add that glass of orange juice from a carton? It may not be as natural or freshly squeezed from real fruit as it seems. Orange juice from the carton is still quite highly processed.

Avoid processed breakfast foods such as cereals or instant oatmeal.

Snacks or Mid Meal Bites

snack on almonds for a healthy dietPlan to have 2 to 3 snacks mid-morning, afternoon and early evening. Snack portions must be between 100 to 200 calories. Watch these limits for nutritional value: 20 g for carbohydrates, 8 g for sugar and 150 mg for sodium. These mid-day mini meal options fit the bill:

  • Any fresh fruit with a low glycemic load
  • A slice of non-fat or low-fat cheese with two pieces of light bread
  • Cup of 15 to 20 almonds
  • Small pack of baked potato chips
  • Cup of 20 to 30 pistachios
  • Small pack of low sodium pretzels
  • Baby carrots and half cup of humus
  • 6 to 12 low sodium crackers and cheese
  • A small apple and 1 mini babybel cheese
  • Cup of non-fat plain yoghurt and cinnamon
  • A glass of coconut water

Find yourself craving for more? Look at some techniques to overcome food craving.

Now that we have satisfied those mid day cravings, let’s look at what’s coming up for lunch!

Lunch or Dinner

salad for a healthy diet Your two big meals for the day bring a colorful salad, yummy protein, veggies, healthy fat and some starch to your table. Try your hand at flavorful spices to make your meals more interesting.

  • Start your meal with a nice colorful salad filled with greens, carrots, beet, a sprinkle of non-fat cheese and apples or oranges. Skip the dressing. Opt for some zesty lime instead. Add edamame or avocado.
  • Add some protein.
    • If you like meat, choose between grilled or curried chicken or fish or a skewer of kebabs.
    • Don’t like meat? Try a cup of cooked lentils, beans or chickpeas instead. Spice it up!
    • No time for spicy treats? Add 2 boiled eggs or unsweetened dairy!
  • Include a side of cooked non starchy vegetables. Saute them with light olive oil and seasoning or spice them up as well!
  • Try out spices in moderation. It could be turmeric, red chilli, cumin, coriander, cinnamon, clove or cardamom. Or you can try to go tangy with mango or asafoetida powder.
  • Add some garlic or ginger
  • Try some basil or parsley to enhance your grilled fish or chicken
  • Sprinkle fresh cilantro or mint on your salad or your lentil soup
  • Keep an eye on the sugar or sodium content of condiments. It applies to all seasonings, dressings and sauces.

Try to keep lunch and dinner as light as possible. Moderate and well-balanced meals prevent blood sugar spikes. On a busy schedule? Buy chopped vegetables to help speed up cooking.

Alcohol

limit alcohol intake for a healthy dietIf you can skip alcohol, that would be the best. However, if you do enjoy a drink or two, here are some useful tips to keep that sugar high at bay:

  • If you are a wine connoisseur, stick to a serving of less than 8 ounces, which will have 4 g of carbohydrates for red wine or 8 g of carbohydrates for white wine.
  • If you enjoy cocktails, aim for clear fluids flavored with natural fruit or herbs. Try and avoid them if possible as it may be difficult to control carbohydrate influx from cocktails.
  • If you like beer, opt for light beers. Aim for a quantity of less 12 ounces, which will have about 5 g of carbohydrates.
  • If you like the hard stuff, choose an option with the lowest proof and alcohol content. Aim for a single peg for any of them – scotch, rum, gin, tequila, vodka, cognac or brandy.

Dessert

dark chocolate for a healthy dietOooh, here comes our favorite part! A healthy diet to help manage pre-diabetes without dessert? Whatever for! Let’s look at some delicious treats that do not bust our sugar levels.

  • 2 to 4 small cubes of dark chocolate 
  • Bunch of colorful berries
  • Non-fat or low-fat plain yogurt flavored with nutmeg or cinnamon
  • Cup of sweet oranges
  • Fistful of red cherries
  • Cup of fresh fruit

Many bakeries and stores now offer mini bites or treats that we can pick sizes for. If you love chocolate, opt for dark chocolate. Be mindful of “fun sized” and “mini” chocolates. Sugar levels vary wildly based on serving sizes and brand. Watch for those unconscious sugary food cravings and try these tips to overcome them. Choose small portions of treats without icing or whipped cream. Wise choices in the dessert department are key to a healthy diet for pre-diabetes.

So there, you don’t have to go on a crash diet or live on boiled vegetables. Try these tips out to make a flavor filled healthy diet a part and parcel of your life. It is one of the key factors to help maintain a healthy weight and regulate sugar levels. Before you make a change, please do consult a registered dietician or a healthcare provider for your specific diet plan.

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6 Ways to Reverse Pre-Diabetes or Lower Blood Sugar https://www.hipyogi.com/45_6-ways-reverse-pre-diabetes/ https://www.hipyogi.com/45_6-ways-reverse-pre-diabetes/#comments Mon, 15 May 2017 16:20:36 +0000 https://www.hipyogi.com?p=45&preview=true&preview_id=45 The post 6 Ways to Reverse Pre-Diabetes or Lower Blood Sugar appeared first on HipYogi.

When I was a child, I scored high grades in school. I always got a pat on my back. So, many years later, when I got [Continue reading...]

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When I was a child, I scored high grades in school. I always got a pat on my back. So, many years later, when I got a high score on my Hemoglobin A1C (A1C), I assumed that my doctor would do the same. It didn’t happen. Turns out in my mid-thirties, I got a diagnosis of pre-diabetes. With twice the normal A1C and sugar levels, I was at high risk to become a Type 2 diabetic. With guidance from a registered dietitian and diabetes educator and copious amounts of research, I put a diabetes management plan to execution. The outcome was one even I did not expect – reverse pre-diabetes.

‘High Blood Sugar’ – this phrase turns us all upside down; pre-diabetics and diabetics alike. It’s like being in a roller coaster with our hearts in our mouths with every sugar reading. Well, we don’t have to twist and turn in anxiety any more.  Pre-Diabetes is reversible! I did it and so can you. The general idea is sustainable life style changes and a commitment to adhere to these changes. Before we learn more about these changes, let’s look at some diabetes terminology.

Diabetes Terms

As of 2012, as per the American Diabetes Association (ADA), while 29 million Americans have diabetes, around 86 million have pre-diabetes. The health costs of diagnosed diabetes was 245 Billion USD.

Type 2 diabetes

As per the ADA, Type 2 diabetes is the most common form of diabetes in the world today. In this condition, the body has impaired glucose tolerance or is insulin resistant. This means that the body is unable to utilize insulin that the pancreas generates or produce enough of it to convert glucose into energy. This in turn causes a rise in blood sugar or glucose levels. In order to regulate these sugar levels, a healthcare professional may recommend a diabetes plan around lifestyle changes or may prescribe medications.

Pre-Diabetes

Pre-diabetes is an early indicator of the onset of Type 2 diabetes. In this condition, the sugar or glucose level is higher than normal but not high enough for a diabetes diagnosis. If measures are not taken to control sugar levels, pre-diabetics are at risk to develop Type 2 diabetes within 10 years.  A healthcare professional may recommend a diabetes management plan around lifestyle changes to regulate sugar levels. We will take a closer look at these changes further below in this article.

Type 1 diabetes

According to the ADA, Type 1 diabetes covers  5 % of people who have diabetes. In this condition, the body does not produce insulin. Due to this lack of insulin production, treatment for Type 1 diabetes involves insulin therapies. Type 1 diabetes cannot be controlled based on recommendations in this article.

Let’s take a look at some broad ways to bust that sugar high and reverse pre-diabetes:

Attitude

A positive Attitude is everything. Whatever measures we take to bring our sugar levels down and reverse pre-diabetes, and keep them there, our motivation and our drive to be consistent is what will make a world of difference. Identify a coach or a mentor to cheer you through this journey to reverse pre-diabetes. If you are looking for one, we are here for you!

Diet

Healthy diet to reverse pre-diabetesI was so skeptical when I was asked to consult a nutritionist to lower my blood sugar. What can food changes do? Today, if I had to rank all of the factors that helped me reverse pre-diabetes, a healthy diet would be right at the top!

The overall idea is to follow a balanced diet plan, where starch and sugar is restricted. A sample diabetes diet plan would contain fresh fruits, greens, starch free vegetables, and protein from egg whites, milk, yogurt, lentils, legumes, fish and lean meat.

Timing is also important for a healthy diabetes diet plan. Try to have meals around the same time each day with a gap of 2-3 hours between meals. This includes breakfast (please don’t skip it), lunch and dinner and small snack portions of 100 to 200 calories each. Low GL fruits that help lower blood sugar prove to be an excellent choice for these mid meal bites. There are plenty of other diabetes friendly snack options for those mid-day or late evening cravings. We will learn more about diabetes friendly snack options and sample meal plans in a future post.

Weight Loss

Weight Loss to Reverse Pre-DiabetesHere is something we would all love to lose! Shed those extra pounds and see the positive impact on your struggle with pre-diabetes. Weight loss helps boost our ability to use insulin better and become less insulin resistant. This eventually helps to lower and regulate sugar levels much better and is essential in our journey to reverse pre-diabetes.

It is important that we lose weight in a healthy way. The challenge is not just to lose weight but to keep it off. Our way is slow and steady and follows a disciplined approach towards diet, exercise and sleep.

There are options out there to lose weight too quickly with those magic pills or wonder workout videos promising 40 pounds off in 2 weeks. These quick-fix approaches may create new complications.  We’ll share more on sustainable weight loss tips that suit the needs for both people with or without diabetes in a future post.

Exercise

Yoga to reverse pre-diabetesWalk, Bike or Yoga that sugar off! Walking provides amazing benefits to bring down sugar levels compared to any other form of exercise. In my experience, if I walk immediately after a meal for at least 20 minutes, it provides the best results for lower post meal sugar levels. Moderate paced walks are known to reduce sugar levels by as much as 1 mg/dl per minute. Adam Brown has shared some great insights co-relating walking duration to sugar levels.

Alternatively, Biking or Yoga are great forms of moderate exercise that provide immense benefits to lower blood sugar. Any intense forms of exercise such as cardio workouts, high interval intensity training (HIIT), cross-fit, running etc. may have varying impacts on sugar levels. Stay tuned for simple exercises for sugar control in a future post.

Sleep

Sleep for at least 8 hours and reverse pre-diabetesTry and catch least 7 to 8 hours of shut-eye at night. Sugar control and Sleep are tied in a vicious circle – If your sugar levels are high, it impairs your sleep. On the other hand, sleep deprivation impairs insulin production or impairs the ability of your body to utilize insulin and sugar levels rise. We all lead busy lives and yes, there is always something that keeps us up at night. Sleep is however one of the most important factors that needs our attention to help reverse pre-diabetes.

How do we sleep better to break this vicious circle? Stretch, take deep breaths, follow a relaxed routine to unwind before going to bed – there are more ways than one. If that does not work, here’s a funny one – clean the kitchen. Dr. Jack Lewis, a neuroscientist shares this hilarious insight – punish your brain to train it to sleep better. It does work! Mundane chores in the middle of the night condition our brain to learn to sleep better to avoid them. Want to learn about what more you can do for a good night’s sleep? Try these simple tips to sleep better at night.

Stress

Reduce Stress and Reverse Pre-DiabetesBoth Physical and Mental Stress have a profound impact on glucose levels in our body. Physical stress could be due to multiple factors – illness, injury, surgical procedures and a crazy travel or work schedule to name a few. Mental or emotional stress could be due to work or family pressure, relationship challenges or family obligations to name a few. When we endure stress,  our body produces hormones such as cortisol and epinephrine in higher amounts to produce the required adrenaline and energy to counter stress. As a result, these hormones and prolonged stress episodes may cause a rise in glucose levels.

There are surprisingly simple ways to counter stress – meditation, take deep breaths, yoga, get some fresh air and time out in the sun, learn to say no, learn to cope with every day pressures in a healthy way. Making the best of stress takes practice and we will all get there. We will learn more about these techniques in a future post.

 

It is a subject of intense debate on whether diabetes is reversible or is in remission. The central premise of this debate is that your sugar control challenges will recur if you do not consistently follow these life style changes. However the key takeaway is that for Type 2 pre-diabetes, healthy lifestyle changes enable you to live diabetes free or delay the onset of diabetes. The experts concur.

In 2001, the Diabetes Prevention Program (DPP) study took a look at the impact of diet, exercise and weight loss on 3234 pre-diabetics.  This study found that 58% of the participants reduced their risk of type 2 diabetes onset by a mere reduction of 5 to 7% of their body weight. 15 years later, an extension study reports similar findings. Based on this DPP study, we also have CDC recognized lifestyle change programs to prevent or delay onset of type 2 diabetes.

In 2017, Canadian researchers shared study findings that prove that life style changes can enable Type 2 diabetes reversal/remission. If you would like to review further, these study findings are available in the Journal of Clinical Endocrinology and Metabolism

The lifestyle change tips in our article can stave off the need for medication or reduce ongoing medication dosage. In our book, these small victories take on a life of their own and clinch a bigger victory in our tireless journey for better health. It is indeed possible to reverse pre-diabetes if you pay consistent attention to areas discussed in this article.

We look forward to share more on each of these areas in future posts. Stay tuned!

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7 ways to overcome food craving https://www.hipyogi.com/460_7-ways-to-overcome-food-craving/ https://www.hipyogi.com/460_7-ways-to-overcome-food-craving/#respond Mon, 08 May 2017 16:20:19 +0000 https://www.hipyogi.com/?p=460 The post 7 ways to overcome food craving appeared first on HipYogi.

Pop in that extra potato chip, gorge on those crispy french fries, swirl in some cool ice cream and feel that chocolate melt in your [Continue reading...]

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Pop in that extra potato chip, gorge on those crispy french fries, swirl in some cool ice cream and feel that chocolate melt in your mouth! We have all been there done that. Indulge in unconscious food intake to fulfil that sudden craving. It feels amazing to give in, but the aftermath is almost always like a bad hangover. Want to know how to overcome food craving?

Let’s look at 7 common triggers and how to not let them crash your system.

Brave those cold winters

Brave cold weather to overcome junk food cravingsIt’s bitterly cold outside and you have nowhere to go. Cold weather demands food to make you feel warmer. Add to it some boredom and we have a recipe for an undeniable food craving. We don’t really have to build up our fat reserves like those bears who have to hibernate for these cold winters. Then why do we seem to reach out to those high calorie feel good sugary delights when the days turn cold and nights even colder?

One reason is ready availability of high calorie fat filled treats through the extended winter holiday months of Thanksgiving, Christmas and New Years. Another reason is when day light fades out much early, we tend to seek food early and in larger quantities to feel good and cope with the longer darker nights. So in summary, food craving could also be seasonal.

How do we overcome food craving in those cold months? Warm it up with a piping hot cup of tea or coffee. Close to bed time? Then opt for a soothing warm chamomile tea or a decaf. Opt for lean protein meats such as fish which will provide healthier fats. Remember even bears love their salmon!

Beat boredom or depression

A tub of ice-cream or loads of chocolate to cure that streak of boredom or worst still a case of heartache? This is a natural choice because food serves as a good distraction and that sugar high is mistaken for happiness. And how can one resist this amazing looking banana split?

When you find yourself craving for that sugar high, distract yourself with choices other than food to overcome food craving. Call a friend or better still head out and meet one. Go for a refreshing walk or a hike. Pursue some activity that you enjoy – such as read a book, write your journal, plan your next vacation!

Avoid Skipping Meals

Avoid skipping meals to overcome junk food cravingWe don’t have enough time in the day to get things done. Quite often we find ourselves preoccupied and don’t think much about skipping or delaying meals. And what makes us remember them? Excessive and sudden undying hunger. This is when we tend to eat the very first thing that comes to hand. We tell ourselves, let me grab this cookie or chips quickly and eat properly later or find ourselves in front of the vending machine.

How can we be more diligent about not skipping that breakfast again and overcome food craving? Plan for an early start to your day. Make time for breakfast. Also, set meal reminders to eat on time. Have healthy snacks on hand for busy days and between meal cravings. Keep a set of healthy take out menus at hand for crazy days that don’t give enough time to cook that meal at home. Think ahead and arrange for food delivery. That will keep the 30 minute delivery for pizza and molten lava cake at bay!

Limit your love for foodie shows

switch off TV to switch off junk food cravingWe all love those food network shows and recipe posts on Facebook or Twitter or Pinterest with their delicious and picture perfect food visuals. The more we watch these high calorie sugary images, the greater the temptation to reach out for the real thing. According to a recent study, if you watch a high calorie food image for as little as ten minutes, it can induce a food craving.

Want to curb those hunger pangs? Try sniff these fragrant delights – Jasmine, Peppermint, Sandalwood or Vanilla especially for sugary treats.  Research suggests that if you try to inhale or imagine an aroma, it could have a profound impact on reducing food cravings. Also be watchful of which shows or videos increase your food craving. Limit the time you spend viewing these triggers. Instead, opt to watch TV shows or browse through videos and posts that show healthy delicious recipes instead.

Lower stress and anxiety

lower stress to overcome junk food cravingStress and anxiety cause an increase in the hormone cortisol in our system. Cortisol in turn stimulates appetite and generates a sudden craving for something sugary or salty. Due to these increased cortisol levels, you will find yourself reaching out for some chips or some sugar succour.

How do we let stress not get ahead of us and overcome food craving? Take deep slow breaths and relax. Find 15 minutes in your day to meditate – it calms your mind and helps you focus much better. Listen to your favorite music. Go for a walk and get some fresh air and sunshine. Talk to a friend and laugh it out together. Every one has their own way of unwinding – make some time in your day to enjoy those simple things.

Tipsy? Watch what you eat

Watch what you eat while you drink to overcome junk food cravingSo you have had one too many for the night and think the only thing to make sure is to book that cab to go home? Alcohol impairs judgement not just in driving but also for what we munch along effortlessly. A study conducted in 2015 identified a possible link between alcohol intake increases brain sensitivity to food aroma and could result in higher food intake. Alcohol also impacts our brain’s ability to realize that we are full, which results in a natural tendency to overeat.

Exercise moderation for alcohol intake. A glass of red wine a day has great health benefits, but excessive alcohol intake will trigger a unconcsious binge eating session. Drink a lot of water and stay hydrated. It helps to expel alcohol sooner from your system and also offset that extra food intake. When you know you might be drinking more, try to plan side meals ahead of time. Opt for healthy snacks or sides along with your drinks. Fruits, crackers and cheese are great choices for healthy snacks, but watch their serving sizes as well.

Avoid lack of sleep

According to a study conducted by UC Berkley, lack of sleep hampers the ability of our brain to make wise food choices. If this insomnia becomes chronic, our craving for food will increase even more leading to other complications such as undue weight gain. Picture it – you are exhausted, cannot fall asleep, start to feel hunger pangs and are presented with two choices – carrots or donuts. Your tired mind will most certainly pick that sugary circle of heaven.

How do we make sure we get our 7 to 9 hours of shut-eye every night? Take a look at some simple ways to sleep better at night. If you do face a situation where you have to be up all night, be prepared with some healthy food options to snack on.

Food cravings are here to stay. The key is to be aware of their triggers and be able to mitigate them on time. Try out these simple tips to help overcome food craving. The next time they come on to you – enjoy healthier food options and be guilt-free and happy!

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10 ways to sleep better at night https://www.hipyogi.com/140_10-ways-sleep-better-night/ https://www.hipyogi.com/140_10-ways-sleep-better-night/#comments Mon, 01 May 2017 16:28:31 +0000 https://www.hipyogi.com/?p=140 The post 10 ways to sleep better at night appeared first on HipYogi.

Remember that time when you could sleep like a baby? Some of us are still fortunate enough to sleep soundly at will and for a [Continue reading...]

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Remember that time when you could sleep like a baby? Some of us are still fortunate enough to sleep soundly at will and for a reasonable amount of time. For most of us though, it seems like a distant cry. While we yearn to sleep better at night, our increasingly busy lives have too much going on all the time. As a result, a decent amount of shut-eye has become more elusive by the day.

Good sleep is essential for a multitude of reasons. Simply put, sleep is restorative. It helps repair and recharge our muscles and tissues, regulate hormones, improve cognitive function, rest our taxed brains and recharge for a new day. It helps improve memory, delays aging, lowers stress, staves off depression and reduces the risk of onset of heart disease, arthritis, diabetes and stroke to name a few. Here’s one more benefit we all love to hear about – good sleep helps us maintain a healthy weight.

Adults need about 7 to 9 hours of sleep each day. It’s unfortunately not one of those things that you can really make up for – rack up pending hours of sleep, and catch up on weekends. Want to learn about simple ways to sleep better at night and reap these health benefits? Here we go:

Screen that Smartphone

Try Leave the phone, pick up the book to sleep betterIt would be really ideal to read a good book and let that phone go. We all know that is less likely to happen. But before you pick that phone again, let’s look at one of the health risks we endure – the link between sleep loss and diabetes. Our gadgets emit blue light that impacts melatonin levels which in turn causes insomnia. Melatonin is a hormone released at night which helps regulate your body’s sleep and wake cycle. In 2013, the American Academy of Sleep Medicine (AASM) highlighted a study which was the first ever to cite a significant link between Melatonin levels and the risk of developing Type 2 diabetes.

Many Smart phone models have a night switch feature which helps customize the screen tone specifically for night-time reading and limit impact to sleep loss. Enable night switch on your phone and sleep better at night. No night switch on your device? Check out filtering screens that will block out that infamous blue light on your devices and protect your melatonin levels. If you use more than one device, you might want to consider blue light screening glasses.  Switch to light bed time reading on the phone or e-reader, read anything that helps you unwind. Set off message and email notifications. Work and people (excluding present company in the bedroom) can wait until the morning.

It would be best to distance yourself from your phone for at least an hour before you go to bed. If that causes you unbearable separation anxiety, read away with the right filters, but stay away from social networking and work!

Early Cuppa Caffeine

Avoid late caffeine intake to sleep betterEnjoy your warm cup of coffee in the mornings and early afternoons! Caffeine can stay in your system for as much as 10 hours after consumption. Therefore, it is best to avoid caffeine intake after 2 PM. It might be interfering with your ability to fall asleep soon. It’s also not just about watching that cup of coffee but a myriad range of foods that are caffeinated such as energy drinks, sodas, cookies to name a few. The American Academy of Sleep Medicine has shared some useful insights into the connection between caffeine and sleep, and the level of caffeine available in various foods and drinks.

Comfortable sleeping environment

Comfortable environment to sleep betterThe bedroom should only be for sleep and sex (Okay you can read your phone too if it has that blue light filter on.). Keep gadgets out as much as possible. It’s very important to have a calming environment to sleep in both for your mind and your body. It also helps to have the room cooler when you go to bed. Research suggests that the ideal room temperature to help us sleep better is from 65 to 70 F. When our body temperature starts to drop, it sends a signal to our brain to induce sleep. Ever wondered what happens when you yawn? You actually take the outside air in to cool your body. Also, do not take a warm bath before bed time, it raises your basal body temperature.

Along with temperature, room lighting is also critical. Dim the lights, and ensure that blinds and curtains are drawn, Light has a direct impact on melatonin as well. Melatonin rises at night to induce sleep, and reduces in the morning waking us up to the bright sun. Invest in a good mattress. Your room and bed must feel cozy and comfortable to ensure that you can sleep better at night.

Try Sleep Super Foods

Eat light! Sleep better at night!Eat early, Eat light, sleep better at night!

It’s really that simple but our hectic lifestyles are hardly that. Avoid heavy meals for dinner time. Not only do these late evening meals disrupt sleep, but they also tend to add up those pounds we work hard to shed. In addition to impact on digestive rest, late evening meals also impact our immunity, memory and learning. Eat early at home before attending late night social events. That will help you restrict food intake in these festivities, and protect your metabolic health. Try and wrap up dinner at least 3 to 4 hours prior to bedtime.

How about those late night food cravings? Small portions of Graham crackers and cheese, cereal and milk, low-fat plain yogurt are all excellent choices to curb late night hunger pangs. We’ll check out some great food choices for sleep super foods and late night bites in a future post.

Clean your Kitchen

Remember we mentioned this in our post on 6 ways to reverse diabetes? This option might sounds ridiculous, but it’s a surprisingly effective way to train our brain to help sleep better at night. We first heard Dr. Jack Lewis, a neuro-scientist talk about this in a conference in Barcelona, specifically in the context of lowering blood sugar.

His premise is that we should try not to reward our brain, when we are up all night thinking about something. So if deep sleep eludes us, because our brains won’t shut down, do not reward it with a glass of warm milk. Get up and clean the kitchen or do some mundane mind-numbing chore. Your brain will get conditioned eventually to learn to sleep better, because it does not want to be punished with more work.

Now I have tried both the reward (warm milk) and punishment (cleaning my cooking range) approaches to sleep better at night. They both work! It’s all in context. Milk helps stave off any midnight hunger cravings and helps me stay asleep. Cleaning my cooking range on one of those sleepless nights, really did feel like a punishment and I was lights out in no time when I went back to bed!

Light Exercise before bedtime

Light exercise before bed time helps you sleep betterStretch and stretch and yawn! Light exercise such as walking, yoga, stretching are all great ways to unwind and ensure a good night’s sleep. Regular exercise is proven to improve our sleep cycle. Intense workouts such as weights, cardio routines, cross fit etc. should be planned at least 3-4 hours before bed time. Intense workouts pump up your adrenaline, may raise your blood sugar and body temperature and increase the time it takes us to unwind.

Walking at a relaxed or moderate pace for 30 minutes after dinner or before bed time, helps lower blood sugar, clears your mind and lets you decompress. Stretching and yoga are great options to relieve the tension that has built up in your muscles all day and unwind. Progressive relaxation is another technique to relieve that stiffness in your muscles. Start with your toes and work your way up to your neck, tighten and relax each muscle group. Stay tuned to learn about some great exercises that will help us sleep better in a future post!

Regular sleep routine

Sleep at the same time, wake up at the same time to sleep betterEstablish a regular relaxing bed time routine. Try to sleep around the same time every day. Go through a series of relaxing activities, read, stretch and take deep breaths. Similarly, try to wake up around the same time every day. A regular routine works well to help us sleep better at night.

It does so by helping regulate the cycle of melatonin and cortisol production in our bodies. Melatonin increases at night and induces sleep, and tapers off in the morning. Cortisol is higher in the morning propelling you out of bed with the energy you need to get on with the day and tapers off during the day with the lowest levels at night. Cortisol is also linked to stress, which is why stress management is also key for a good night’s sleep.

Drink Up Early

Avoid Alcohol and Liquid intake close to bed time. Alcohol might induce sleep quicker, but it affects deep sleep and will disrupt your sleep patterns in the latter half of the night. You might wake up with a dry throat or a headache, get nightmares or need to use the bathroom too often. Alcohol also has a significant impact on sugar levels for folks who struggle with pre-diabetes or diabetes. Ensure a gap of 3 to 4 hours between liquid intake including alcohol and bed time; simple measures such as this will help you sleep better at night. So go ahead and enjoy that glass of wine! Just watch your portions and the time.

Say No to Naps

This little one can nap all he wants, but us grown-ups cannot. Yes, life is unfair. Power Naps are great, but only on occasion. A short nap of no more than twenty minutes can be refreshing and cure that mid-day fatigue for instance. It helps with alertness, reduces mistakes and prevents accidents due to driver fatigue.

Even though such short-term naps do have benefits, regular or greater than 20 minute naps might adversely impact your regular sleep cycle at night. If your nap time exceeds 20 minutes, you end up feeling more drowsy and tired! A nap should not be used as a regular substitute for night-time sleep deprivation. It should be reserved for occasional days of sleep loss, for instance due to a busy work night or driving too long. On a regular basis, try to say no to naps with these alternatives – go for a short walk in the sunshine or call a friend. You will definitely sleep better at night!

De-clutter your mind

Jot your To do list and sleep better at nightWe all could use a few more hours in the day, stay up late at night and wrap things up. A restful sleep however is not as simple as switching off your bedside lamp. Your mind needs some time to shut down. Many of us toss and turn at night because our minds are still hyper active. This slowly turns’ into anxiety that we are not asleep. Look at your list of accomplishments for the day. Update your To Do list for the next day. Maintain a journal. Something as mundane as count backwards from 100 or count sheep or repeat a word such as “the” can help take your mind off worrisome thoughts. Take deep breaths, relax, meditate, listen to music and let yourself drift away!

In the event, you still find yourself awake despite trying these measures, consult a physician or a sleep specialist. There are few things in life that have no substitute. A good night’s sleep is one of them. Try these tips out today and ZZZ your way to a great night’s sleep and better health!

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Instant Pot Ultra Unboxing Review – Uncover a new smarter way of cooking https://www.hipyogi.com/394_instant-pot-ultra-unboxing-review-uncover-new-smarter-way-cooking/ https://www.hipyogi.com/394_instant-pot-ultra-unboxing-review-uncover-new-smarter-way-cooking/#respond Wed, 26 Apr 2017 18:00:41 +0000 https://www.hipyogi.com/?p=394 The post Instant Pot Ultra Unboxing Review – Uncover a new smarter way of cooking appeared first on HipYogi.

Looking for an easier way to cook at home in less time? With the advent of next generation electric cookers such as the Instant Pot, [Continue reading...]

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Looking for an easier way to cook at home in less time? With the advent of next generation electric cookers such as the Instant Pot, a quicker, smarter and a safer way to cook is no longer a pipe dream. What’s even more exciting is that the brand new Instant Pot Ultra is here! We got our hands on one of these last weekend. Let’s unbox the Instant Pot Ultra and take a look at what’s inside and what’s new about this latest addition in the Instant Pot line:

Think outside the box

Instant Pot Ultra BoxThis 10 in 1 Multi-Use programmable pressure cooker with advanced microprocessor technology has the following key points highlighted on its box:

  • Cook food up to 70% faster than regular cooking
  • Ultra mode for greater flexibility in cooking program settings choice
  • Central Dial for easy cooking program choice and adjustment
  • Accurate altitude adjustment for more precise cooking time
  • Smart as it remembers the way you cook

The Instant Pot Ultra brings the following 11 safety measures to our kitchens:

  • Pressure Regulator Protection
  • Anti-Blockage Vent
  • Safety Indicator and Lid Lock
  • Leaky Lid Protection
  • Lid Close Detection
  • Automatic Pressure Control
  • Extreme Temperature and Power Protection
  • Steam Release Reset Button
  • Excess Pressure Protection
  • Automatic Temperature Control
  • High Temperature Warning

Look inside the box

Instant Pot Ultra UnboxingUnbox the Instant Pot Ultra and here’s what you find inside:

  • Set of Booklets – Quick reference guide, Instant Pot Ultra user manual and Instant Pot recipe book
  • 120 V Power Cord for the cooker
  • Cooker Lid
  • Accessories – Plastic Measuring cup, Plastic Rice Spatula, Plastic Soup Ladle, Plastic Condensation Dispenser, Stainless Steel Wire Steam Rack
  • 6 Quart Stainless Steel Cooking Pot with the following internal markers – Measurement Units and Cooking Pot Fill Capacity (1/2 or 2/3 or PC max)
  • Multicooker
  • Safety Warning Leaflets

Specifications and Key Features

Instant Pot Ultra 60 MainHere are the specifications and key features of the Instant Pot Ultra:

  • Dimensions – 12.6 x 12.2 x 13 inches
  • Weight – 13 Lbs
  • Watts: 1000 W
  • Warranty: 1 Year Limited Warranty
  • Wide Range of In-Built Cooking Programs: Pressure Cook, Slow Cook, Saute, Steam, Warm, Sterilize, Rice, Porridge, Multigrain, Meat/Stew, Soup/Broth, Yogurt and brand new modes for Sterilize, Eggs, Cake and Ultra for customized cooking.
  • Bright easy to read LCD display with preset buttons for cooking programs
  • Easy to use central dial: Turn and press to easily set cooking parameters with greater precision.
  • 6 Quart Stainless Steel Cooking Pot with internal measurement markers
  • Pressure Settings – None, Medium and High
  • Temperature Settings – Low, Medium and High
  • Cooking Progress Indicators – Pre-heat, Cooking, Keep Warm
  • Delay Start and Keep Warm features further ease cooking on hectic days
  • Steam release reset button enhance safety while handling the cooker
  • Removable Stainless Steel Cooking Pot, Cooking Lid and Steam Rack are dishwasher safe

What’s New

Instant Pot Ultra steam releaseAfter looking through its key features, here’s a quick run-down on what’s new in this latest addition to the Instant Pot line:

  • More Cooking Program Modes:
    • Ultra cooking program mode is an enhancement to the previous manual mode. It allows to set your own custom parameters for cooking.
    • Sterilize cooking program mode can be used for sterilizing baby bottles or utensils and pasteurize dairy products.
    • Cake maker cooking program can be used for preparing moist and soft cakes
    • Egg maker cooking program can be used to prepare eggs in a matter of a few minutes
  • Steam Release reset button helps safely releasing steam and expedite cooking for that ultra-busy day.
  • Altitude adjustment feature allows for specific pressure cook settings for a given recipe at different altitudes
  • Cooking Progress Indicator on the LCD display helps you determine progress through precise indicators – Pre-heat, Cook, Keep warm

That sums up our take on the Instant Pot Ultra unboxing experience.  Instant Pot Ultra is available on Amazon.  Stay tuned for future posts on tasty recipes with this revolution in next generation cooking!

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Fruit Ninja for Diabetes – 10 Best Fruits to Lower Blood Sugar https://www.hipyogi.com/52_10-fruits-to-lower-blood-sugar/ https://www.hipyogi.com/52_10-fruits-to-lower-blood-sugar/#comments Mon, 24 Apr 2017 17:00:59 +0000 https://www.hipyogi.com/?p=52 The post Fruit Ninja for Diabetes – 10 Best Fruits to Lower Blood Sugar appeared first on HipYogi.

Think Spring or Summer and your days are filled with a riot of color and flavor! It’s time to indulge in our favorite colorful fruity [Continue reading...]

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Think Spring or Summer and your days are filled with a riot of color and flavor! It’s time to indulge in our favorite colorful fruity treats! Fruits are a wonderful nutritious addition to any diet, especially to lower blood sugar on a diabetes friendly one.

The key to this magic is the low glycemic load (GL) of fruit servings. GL ranks foods based on a combination of their effect on blood glucose or sugar level and the food serving carbohydrate content. A GL of 1 to 10 is low, 11 to 19 is moderate and greater than 20 is high. You’ll often hear about another related term – glycemic index (GI), which is an indicator of how fast blood sugar rises after food consumption. A GI of 1 to 55 is low, 56 to 69 is medium and greater than 70 is high. GL is a better measure of making smarter choices of including particular foods in your diet, because it factors in carbohydrate content in its calculation. Simply expressed, GL = [(GI)/100] x carbohydrate content in grams.

Here’s a look at the top 10 low GL fruits that both serve as delicious treats and ninja to help lower blood sugar and maintain healthy sugar levels:

Berries for antioxidants, Fiber and Vitamin C

Berries help lower blood sugarStart your day with a colorful cup of berries! Blueberries, strawberries, blackberries, raspberries are all packed in antioxidants, fiber and Vitamin C. They also include Vitamins B6, E and K, potassium, manganese, magnesium, folate and biotin. A cup of blueberries at 85 calories, 20 g of carbohydrates, low GI of 40 and rock bottom GL of 3 are a must-have on absolutely any diet. Especially so on a diabetes management one to lower blood sugar. It’s perfect for breakfast, dessert or a mid-day or late night snack. You can add them in oatmeal or cereal, spin them in low-fat plain yogurt, or just pop them into your mouth!

Avocado for antioxidants, Folate and Potassium

AvocadoAn excellent source of folate, Vitamin E, C, B6, potassium makes this green fruit a nutrient packed punch to lower blood sugar. It also lowers cholesterol, supports healthy pregnancy, reduces risk of cancer and boosts the immune system. Avocados fats are healthy mono unsaturated fats that do not spike blood sugar levels. Its low carbohydrate content makes it into a low GL food. A half cup of sliced avocados (around 3 ounces) at 160 calories and 8 g of carbohydrates provides a wholesome little snack between meals. Enjoy it as a tasty dip with tomatoes and onions, add them to egg whites and light bread or toss them into a salad.

Orange for Vitamin C and antioxidants

orangesA single orange satisfies around 130 per cent of our daily vitamin C intake needs. Oranges are also packed in antioxidants, Vitamin A and potassium. Not only do they lower blood sugar, they are also great for your eyes, skin, prevent heart disease and cancer. Oranges also boost immunity which is essential in a diabetes friendly diet following reduced carbohydrate or fat portions. One medium orange at 62 calories has around 15 g of carbohydrates and 12 g of sugar. This serving size packs a low GI of 48 and GL of 7.2. Oranges make for a wonderful sweet alternative for a diabetes friendly diet, thanks to its low GL. Start your day with an orange, berries and egg whites at breakfast, or enjoy them in a salad or dessert!

Apple for Fiber and Vitamin C

Apples help lower blood sugarWe all grew up to this saying “An Apple a day keeps the doctor away.” Super rich in antioxidants, vitamin C and fiber, apples also have Vitamin K, B6, Potassium, Manganese, Calcium and Iron. Packed with a soluble fiber called pectin, Apples work well to improve digestion, lower cholesterol levels and to regulate and lower blood sugar. A medium 138 g apple with a low GI of 39 and low GL of 6.2 makes for a great 100 calorie snack choice for a diabetes management plan. Chop and toss them into a salad, or grab a bite to go. Our heart healthy friend will give you all the love you need.

Mango for Vitamin C, A, B6 and Folate

MangoesWelcome each day the mangolicious way! Its health benefits outweigh its good taste. A serving of fresh diced mango of 120 g at 100 calories packs a nutritious punch of more than 20 different vitamins and minerals. This includes 25 grams of carbohydrate, vitamins C, A, folate, B-6, K and potassium. With a GI of 51 and GL of 8, it makes for a great addition to a diabetes diet plan. Curb those sweet cravings at any time day/night. Along with helping lower blood sugar, mangoes also protect us from certain forms of cancer such as lung, mouth, breast and colon. Please note, serving size is important to consider while enjoying this low GL treat.

Pear for Potassium, Vitamin C and Fiber

PearsP for Pear? Think P for Potassium! A Pear is an excellent choice for myriad number of other health benefits including vitamins such as C, E, K and folate. It is packed with minerals such as calcium, magnesium, iron and yes – Potassium. Pears are also rich in pectin, the soluble fiber that helps improve digestion and lower blood sugar. A medium 140 g serving of pear packs in 80 calories, 21 g of carbohydrates which results in a low GI of 33 and GL of 6.9.  It could be paired with low-fat sugar-free yogurt or cream, sliced and diced into a salad, or be a wonderful mid-day or late evening snack all by itself!

Watermelon for Vitamin A, C and antioxidants

WatermelonWatermelon for a diabetes diet? This red juicy delight has a very high GI (72), but a low GL (8.6) based on serving size. It’s because Watermelon is low in carbohydrates, a cup of 150 g of diced watermelon amounts to a 60 calorie snack with 12 g of carbohydrates. GL is calculated as follows – (72/100) x 12 = 8.6. Watermelon is a great example of how GL outweighs GI for a diabetes healthy diet. More than 90% of it is just water, which keeps you hydrated. It is packed in vitamin C, A, potassium, magnesium, antioxidants and amino acids. Watermelon helps lower blood sugar, cholesterol and blood pressure. Additionally, it reduces inflammation, improves digestion and is great for skin and hair. Let this red juicy heaven simply melt away the heat, or whip it into a delicious smoothie with kiwis, or enjoy them as is.

Peaches for Vitamin A and Potassium

Peaches“I’m just peachy” – sunny health ingrained in its name, Juicy peaches are here to stay in our good health journey. A serving of about three-quarters of a cup of fresh sliced peaches (150 g), has a low GI of 28 and low GL of 4.2. It is a great source of Vitamin A, Potassium, Vitamin C, dietary fiber and antioxidants. Its richness in Vitamin C encourages iron absorption to address anemia. Similarly, potassium encourages calcium absorption to strengthen our bones. Blend it with not fat yogurt, toss it into a fruit bowl with our other fruity friends, swirl it into a salad with greens, almonds and feta. You just can’t go wrong with our peachy delight!

Cherries for Vitamin A and C

cherries lower blood sugar“Cherry on Top” is like the icing on cake for a diabetes friendly diet. This bright red circle of life is more than just an innocent dessert topping, and has a low GI of 22. A serving of 120 g of cherries at 87 calories, brings in a good dose of Vitamin C, fiber and potassium and clocks in a low GL of 4. Cherries lower blood sugar, reduce risk of heart disease, reduce inflammation and muscle soreness and help maintain a healthy weight. Cherries are a great addition to salads, non-fat or low-fat yogurt and fruit medleys!

Cantaloupe for Vitamins A, B, C and Potassium

cantaloupe lower blood sugarCantaloupes are so refreshing in those intense summer days! We stay hydrated thanks to its high water content. This amazing fruit is a powerhouse of nutrients super rich in Vitamin A, B6, and potassium. A serving of diced cantaloupe of 150 g amounts to a low GL of 7.8. This fruit is an absolute must-have on any healthy diet, despite its moderate GI of 69. A smaller serving size will allow you to enjoy this refreshing addition in your diabetes friendly diet. It not only helps lower blood sugar, but also reduces risk of developing asthma, blood pressure, heart disease and cancer. Dice some cantaloupe today into your very berry salad or revel in their sweetness as is!

We will be covering more about GI and GL on a range of foods including fruits in an upcoming post. Until then, you can refer to this article to learn more about the co-relation of GI, GL and serving sizes for various foods. And as always, it is prudent to consult a registered dietitian for fruit serving sizes for your specific diabetes diet plan. The American Diabetes Association (ADA) also echoes our recommendation of including fruits for a diabetes friendly diet.

Take away these luscious fruits and make them part of your diet today! These nutritious low GL foods not only lower blood sugar, but also promote a myriad range of health benefits. Keep an eye on those portions and enjoy these slices of heaven!

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