Indian summers are synonymous to delving into the flavours of luscious mangoes. Come summers and we see the markets adorned with these juicy delicacies which are difficult to resist. All year we wait for them and they are undoubtedly our favourite fruits. While most of us love devouring these delicious treats, diabetic people are advised to avoid them due to their sugar and calorie content. But it is human nature to go after the things forbidden. The more you are asked to avoid mangoes, the more you get an urge to eat them.
The age-old question that strikes every diabetic person is that if mangoes are safe to eat or not. This is a highly debatable question which after all the speculations still hasn’t reached some solid conclusion.
2. How mangoes affect diabetics?
People tend to think that mangoes have natural sugars so they can be consumed in any amount. If you are one of those who think the same, then we are so sorry to break this to you but even fruits like mangoes, when taken in large quantities, can have a great effect on your blood sugar levels.
The carbohydrates present in mangoes contain added sugars which affect the blood glucose levels considerably.
Diabetics are recommended to consume the foods that have a low glycemic index. Foods that have a lower GI value than 55 get digested slowly which causes a low rise in blood sugar levels. Mangoes have a GI of 51 and therefore they do not affect the blood glucose levels a lot.
The fiber content present in the mangoes can help in keeping the blood sugar level in check. These fibers slow down the absorption of sugar in the body and thus have minimal effect on the blood glucose levels.
3. Moderation is the key
Mangoes are rich in carbohydrates and their calorie content is also high but they do not affect the blood glucose when consumed in moderation.
If you are a diabetic, you need to limit the portion of the mangoes you consume to 1-2 slices in every two days.
Go for the varieties like Badami or Karnataka Alphonso mangoes as they are on the tangier side and therefore have a lower GI. Also, make sure you have the firm ones because as the mangoes become ripe and soft, their glycemic index rises.
4. Things to keep in mind
Always consult your doctor before consuming any food to know if they are safe for you to eat.
Eat the mangoes in slices rather than juices as the sugar concentration is high in mango juice.
Make sure you eat them in the day time.
The day you eat mangoes, do not binge on other high sugar foods to maintain a balance.
5. Mango recipes for diabetics
You can also consume mangoes in the form of the following recipes. They are mixed with other healthy ingredients that will give you both the taste of mangoes and won’t affect the blood glucose levels.
6. Mango Soup
Mango Soup: This delightful soup is prepared using mango, cucumber, coconut, buttermilk and a melange of spices. This exotic soup recipe has a tinge of mango which makes it slightly sweet and can be consumed by the people who have diabetes.
7. Mango and Black Bean Salad
Mango and Black Bean Salad: Salads are the best way to stay healthy. This easy salad contains mangoes which you can improvise according to the intensity of your diabetes. Moreover, black beans keep the blood glucose level in check and also aid in digestion.
8. Mango Quinoa Salad
Mango Quinoa Salad: This is a perfect salad for diabetics because it contains just half mango. The other ingredients used to prepare this salad are healthy quinoa, vegetable broth, lemon juice and spices.
Healthy eating is not about depriving oneself, starving to become unrealistically thin or denying ourselves of foods we love. The right way is to achieve a balanced diet that contains carbohydrates, proteins, fat, fibre, vitamins and minerals in the right proportions.
Learn From Professor Manish – 1
What is a balanced diet?
A balanced diet comprises foods from all the major food groups in the right proportions to provide the body with ideal nutrition.
Every individual is different and the right diet for good health may vary from person to person. However, by adhering to a diet that is holistic which covers all the food groups and is low in undesirable nutrients such as sodium, saturated fats, and sugar, you will be on the road to a healthy lifestyle.
Importance of well-balanced diet:
A well-balanced diet helps with sustained weight control. Calorie requirements depend on age, physical activity level, and weight goals. An appropriately balanced diet includes low-calorie, nutrient-dense foods such as whole grains, lean protein, fruits and vegetables. Here are the key benefits of consuming a well-balanced diet:
✓ Growth and Development
✓ Maintains weight
✓ Improved Energy levels
✓ Lowers Risk of Illness
✓ Decreases depression and anxiety
✓ Micronutrients-vitamins and minerals are important to boost immunity and development.
✓ Protects you from non-communicable diseases such as obesity, diabetes, cardiovascular disease, and some types of cancer.
Components of a balanced diet:
1.Carbohydrates: The Body’s Energy Source
A vital source of energy, carbohydrates comprises about 60% of an individual’s diet. Most of your energy needs are met from carbohydrates. Choose wisely from complex carbohydrate sources such as whole grains-wheat, millets, brown rice etc.
2. Proteins: The Building Blocks of Life
Protein is needed to assist your body to repair cells and make new ones. It is also essential for growth and development during the various stages of life. About 25% of daily calories should come from protein found in pulses like- moong dal, urad dhal and legumes like-kidney beans (rajma), black-eyed beans (lobia), and chickpeas (channa). Milk and milk products like -paneer, curd, and yoghurt are also a great source of protein. For the non-vegetarians, good sources include eggs, fish and lean meat.
3. Fats: The Essential Energy Reserves
Fats contribute to about 15% of daily caloric needs and are a major energy source. They are also vital for storing and providing vitamins and synthesize hormones. Some of the good sources of fats for one’s daily diet can come from polyunsaturated fats such as flax seeds, sunflower seed etc., monounsaturated fats such as olive oil, sesame oil etc., and saturated fats such as butter, and ghee – however, remember to use these in moderation.
4. Vitamins : The Micronutrient Powerhouses
Key Vitamins include A (for vision and immune function), B (for various metabolic processes), C (for immune health and collagen production), D (for bone health), E (as an antioxidant), and K (for blood clotting).
Role:
Vitamins are essential for various bodily functions. For instance, vitamin C supports the immune system, while vitamin D aids in calcium absorption and bone health.
Daily Allowance:
Daily requirements vary by vitamin and age. For example, the recommended daily allowance (RDA) for vitamin C is 75-90 mg for adults, and for vitamin D, it’s 600-800 IU.
Dietary Sources:
A. Vitamin A:
Vegetarian Sources: Carrots, Sweet Potatoes, Spinach and Leafy greens
Non-vegetarian Sources: Liver, Fish
B. Vitamin B (Various B Vitamins):
Vegetarian Sources: Legumes, Whole Grains, Nuts and Seeds
Non-vegetarian Sources: Lean Meats, Fish
C. Vitamin C:
Vegetarian Sources: Citrus Fruits (i.e. Oranges, grapefruits, and lemons) and Berries (i.e. Strawberries, blueberries, and raspberries)
Non-vegetarian Sources: Fish: Some fish, like mackerel, contain vitamin C.
D. Vitamin D:
Vegetarian Sources: Fortified Foods: Some vegetarian foods, like fortified plant-based milk and cereals
Non-vegetarian Sources: Fatty Fish: salmon and mackerel and Egg Yolks
E. Vitamin E:
Vegetarian Sources: Nuts and Seeds: Almonds and sunflower. Spinach
Non-vegetarian Sources: Salmon
F. Vitamin K:
Vegetarian Sources: Leafy Greens: Kale, spinach, and broccoli
Non-vegetarian Sources: Animal liver
5. Minerals: The Silent Regulators
Essential minerals include calcium (for strong bones), iron (for oxygen transport), potassium (for nerve and muscle function), and many others, each with its unique function in the body.
Role:
Minerals are crucial for various functions, such as maintaining strong bones (calcium), aiding oxygen transport (iron), and regulating blood pressure (potassium).
Daily Allowance:
The daily requirements for minerals vary significantly. For instance, the RDA for calcium is around 1000-1300 mg for adults, while the recommended daily intake of iron is approximately 8-18 mg for adult women and 8 mg for adult men.
Dietary Sources:
A. Calcium:
Vegetarian Sources:
Dairy Products: Milk, yogurt, and cheese
Leafy Greens: Collard greens, kale, and bok choy
Fortified Foods: Some plant-based milk alternatives
Non-vegetarian Sources:
Sardines, Salmon
B. Iron:
Vegetarian Sources:
Legumes: Lentils, chickpeas, and kidney beans
Leafy Greens: Spinach and kale contain non-heme iron.
Fortified Foods: Some breakfast cereals are fortified with iron.
Non-vegetarian Sources:
Lean Meats: Beef, chicken, and turkey
Fish: Fatty fish like tuna and mackerel
C. Potassium:
Vegetarian Sources:
Bananas
Legumes: Beans and lentils;
Potatoes: Potatoes & sweet potatoes.
Non-vegetarian Sources:
Fish: Salmon and tuna contain potassium.
D. Magnesium:
Vegetarian Sources:
Nuts and Seeds: Almonds, cashews, and sunflower seeds
Leafy Greens: Spinach and Swiss chard
Whole Grains: Whole wheat, brown rice, and oats
Non-vegetarian Sources:
Fish: Mackerel and pollock are sources of magnesium.
E. Zinc:
Vegetarian Sources:
Legumes: Lentils, chickpeas, and beans
Nuts and Seeds: Pumpkin seeds and cashews
Non-vegetarian Sources:
Lean Meats: Beef, pork, and chicken
F. Iodine:
Vegetarian Sources:
Seaweed: Some types of seaweed, like kelp
Non-vegetarian Sources:
Fish: Seafood, especially cod and tuna
6. Water: The Elixir of Life
Life without water is unimaginable. A major nutritional component that helps regulate body temperature, lubricate your joints and protects your major organs, and tissues. Water also aids to transport oxygen throughout your body. Make sure that you drink at least 8 glasses of water every day.
Role:
Water is the body’s essential solvent, facilitating digestion, regulating temperature, transporting nutrients, and maintaining overall bodily functions.
Daily Allowance:
The recommended daily water intake varies, but a common guideline is 8 cups (64 ounces) for adults, although individual needs differ based on factors like activity level, climate, and health status.
Steps for A Healthier You:
1. Make half your grains whole and complex.
2. Include healthy proteins-milk and milk products, pulses and lean meats.
3. Eat more colourful vegetables and fruits.
4. Limit the intake of processed foods and cut down extra salt and sugar.
5. Eat intelligently, watch what you eat.
6. Fix times to have meals and stick to it.
7. More important eat only when you feel hungry.
A balanced diet supplies the human body with essential nutrients that your body needs to work effectively. If you are having an unbalanced diet, the system is prone to disease, infection, fatigue, and poor performance. Children who are deprived of healthy foods may face growth and developmental issues, poor academic performance and highly prone to persistent infections.
Health Benefits Of a Balanced Diet
Choosing a balanced and varied diet is a vital step towards leading a happy and disciplined lifestyle.
Vitamins and minerals in the diet are essential for building a robust immune system and healthy bodily functions.
A balanced diet can safeguard the body against certain types of chronic diseases such as obesity, diabetes, heart diseases, cancers, and other conditions.
A healthy diet supports maintaining an ideal body weight.
The benefits of eating balanced and varied foods uplift emotional and mental well-being.
Foods To Avoid:
Some of the food groups to stay away from on a balanced diet include:
Processed foods
Refined grains
Added sugar and salt
Red and processed meat
Alcohol
Trans and saturated fats
Frequently Asked Questions
What Are The 7 Balanced Diet Foods?
The seven key food components comprise:
Fruits and Vegetables: Provide vitamins, minerals, fiber, and antioxidants. Aim for a variety of colors and types.
Proteins: Include lean meats, fish, eggs, beans, and nuts for muscle repair and growth.
Dairy: Opt for low-fat milk, yogurt, and cheese for calcium, phosphorus, and vitamin D, promoting strong bones and teeth.
Healthy Fats: Choose sources like avocados, nuts, seeds, and olive oil for essential fatty acids and overall health.
Legumes: Incorporate lentils, peas, and legumes for plant-based protein, fiber, and essential nutrients.
Hydration: Maintain good hydration with water, essential for all bodily functions and overall health.
What Are The 5 Importance Of A Balanced Diet ?
A balanced diet guarantees the body gets macronutrients and micronutrients necessary for growth, repair, and maintenance.
Good nutrition offers the energy needed for daily activities and essential bodily functions.
Having a balanced and varied diet is proven to the risk of lifestyle disorders like heart disease, diabetes, and certain cancers.
Eating a wholesome and varied diet helps maintain a healthy weight and prevents obesity.
Proper nutrition is associated with better mental health, mitigating the risk of depression and anxiety disorders.
What Are 5 Balanced Foods?
Some of the five wholesome foods that should be part of a balanced diet include oatmeal,salmon, leafy greens, quinoa and Greek yogurt.
Most herbal and dietary supplements don’t lead to weight loss, a review of existing studies has found.
Researchers looked into data for green tea extract, guar gum, and acupuncture, among many others.
Only 16 studies showed a difference in weight between participants taking supplements and a placebo.
Researchers found that the weight loss was less than 1 pound for some people, and not consistent for any of the supplements examined.
Weight loss supplements come in a variety of forms, including pills, gummies, powders, and liquids, like teas.
They often tout fast and easy weight loss with a promise that you can lose inches without having to rely solely on eating a balanced diet or exercising regularly.
And they’re extremely popular. The weight loss supplement industry was worth $6.5 billion in 2020.
But do these supplements actually work?
A new comprehensive study published in the journal Obesity on June 23 has found that dietary supplements do not result in dramatic weight loss as they claim.
In fact, it’s rare that people who take these supplements lose any weight, the research showed.
There’s been an ongoing debate about whether weight loss supplements work and whether they deliver on their promises.
In this study, researchers reviewed 315 existing clinical trials of weight loss supplements and alternative therapies as part of the study. They found most studies were biased.
Only 16 studies managed to demonstrate weight loss in participants, ranging from less than 1 pound up to 11 pounds. Weight loss was also not consistent among the study participants.
The researchers reviewed the following 12 ingredients:
calcium and vitamin D
chitosan
chocolate/cocoa
chromium
ephedra or caffeine
garcinia and/or hydroxycitrate
green tea
guar gum
conjugated linoleic acid (CLA)
phaseolus
phenylpropylamine
pyruvate
Other non-supplement therapies that were studied included acupuncture and mind-body interventions like mindfulness and meditation.
“One of the major reasons we wanted to conduct this review was to determine the quality of the evidence to guide the membership [of The Obesity Society]. The results suggest that more high quality evidence is needed before firm recommendations should be made,” said corresponding author Dr. John Batsis, associate professor in the division of geriatric medicine at the University of North Carolina (UNC) School of Medicine and in the department of nutrition at the UNC Gillings School of Global Public Health.
Sharon Zarabi, RD, program director at Northwell Health’s Katz Institute for Women’s Health in New York City and Westchester, said the study outcome was not surprising “because obesity is a very complex disease and there will never be a magic pill to cure” it.
“Even if there was a supplement, ingredient, herb, tincture, etc., that would work, supplements are not regulated by the FDA. Understanding the manufacturing practices, degree of active ingredients versus fillers, dose, quality, and efficacy, will be impossible to formulate,” she told Healthline.
Zarabi pointed out that changing your lifestyle is likely the only way to manage your weight.
“Taking a cocoa pill or ginseng supplement will never work if you don’t change your lifestyle because your body is always defending you from weight loss, and you have to be an active participant in healthy living to keep it off — even with surgical procedures (bariatric surgery),” she said.
This study joins other research questioning the effectiveness and safety of these supplements.
Australian researchers also conducted a global review of herbal and dietary supplements, examining 121 trials that included nearly 10,000 participants.
They found that taking these pills did not result in clinically meaningful weight loss, or, in other words, more than 2.5 kilograms (5.5 pounds).
The authors in the Australian review also noted that more research was needed into supplements’ long-term safety.
In addition to no evidence supporting these pills’ claims of easy weight loss, some of these supplements have been connected with significant health risks.
A 2019 study published in the Journal of Adolescent Health found that around 1,000 people ages 25 and younger experienced health issues linked to dietary supplements between 2004 and 2015.
Of that number, 166 people were hospitalized and 22 died.
Not everyone who has overweight or obesity wants to lose weight. But for people who do, getting medical care can be difficult.
Experts say this new study shows why people need better access to tested weight management approaches such as behavioral therapy, dietary changes, and surgery.
And more data is still needed to understand how obesity affects a person’s overall health, and how different therapies affect long-term weight loss.
“The next steps really are for partners and stakeholders to work together — researchers, funders, industry etc. — to design high quality studies minimizing bias and evaluating efficacy,” Batsis told Healthline.
Even when there’s a proven treatment that can work for many people, it’s not always covered by health insurance, which can make it difficult for people to access.
And as with all medical treatments, they’re not going to work for everyone.
Some people who try medically approved therapies for weight loss may not actually lose weight. That may drive them to look for alternatives, such as dietary supplements.
Dr. Mitchell Roslin, chief of obesity surgery at Lenox Hill Hospital in New York City, said that many people may think that medical experts only want to push expensive drugs, but the truth is most healthcare professionals just want to follow the science.
“While your background always leads to some bias, the truth is we just want to read data, not anecdotal stories,” Roslin said.
Roslin said the nutrition and supplement industry is “full of unsubstantiated claims,” and when it comes to weight loss, “no procedure or medication compensates for a poor diet.”
He said long-term weight loss is a tough challenge, and emphasized there are no quick fixes.
“Whatever method you choose must be done forever, or [weight] regain is inevitable,” he said.
A new study published in the journal Obesity has found that dietary supplements do not result in dramatic weight loss as they claim.
In fact, it’s rare that people who take these supplements lose any significant amount of weight, the research showed.
In the United States, supplements are classified as food, not drugs, so they’re not regulated by the FDA.
Past studies have found that weight loss supplements can actually cause health issues for people taking them, and that they’re not a replacement for other proven weight loss strategies, including diet, exercise, and FDA-approved medication or weight loss surgery.
If you are being advised to chew on black peppercorns and clove to stay safe from covid-19, then you might want to read this.
Covid-19 has jolted everyone’s life. While Mumbai has already surpassed Wuhan’s tally of cases, Delhi is on the verge of becoming the next New York. The sheer spike in the number of coronavirus positive cases has led to uncertainty and panic among people. And so, almost daily we come across a “magic trick” that will help us stay safe from the infection. While earlier, garlic was the touted remedy, nowadays it’s raining black pepper and cloves.
But do these spices really work? You’re about to find out .
Peppercorns and cloves can boost your immunity—there is no doubt about it According to a study published in the journal of Critical Reviews in Food Science and Nutrition, black peppercorn has antioxidant, antimicrobial, and gastro-protective properties that help in building our immunity–especially when it comes to our throat.
Clove also seems to have similar properties as suggested by a study published in the Journal of Immunotoxicology which claims that consuming whole cloves can help boost the immune system. Plus, the spice has benefits for your oral health.
Clove can do wonders to boost your immunity. Image courtesy: Shutterstock
But does this really mean these spices will help us prevent SARS-CoV-2? Well, that still remains a mystery with all health agencies staying mum on the subject.
So, we went to a medical expert to know the whole truth.
According to Dr Kunal Shah, these spices will boost your immunity but can’t prevent a covid-19 infection“There is no denying that certain spices can bestow better immunity. Even in Ayurveda, it is considered that consuming spices like black peppercorns and clove or laung can help in dealing with some throat ailments,” explains Dr Shah who is an MD and a homoeopathy expert.
He adds: “This virus hits our throat first, maybe that’s why people are considering these two to be “THE” ingredients to help them with covid-19. But unfortunately, that’s not going to happen.”
Dr Shah clearly mentions that there is no written literature or research that says consuming black pepper or cloves will help you stay immune to coronavirus. But yes if your immunity is good and your throat is healthy then you can recover from a covid-19 infection faster.
He says:
If you have strong immunity then there will be no major symptoms of covid-19 in you and you will deal with less complications. In fact, people with strong immunity can tame covid-19 in home isolation as well.
So, the bottom line is…Clove and black pepper might not prevent a coronavirus infection, but they can help boost your immunity. So, if your parents are making you drinking that spicy kadha, do yourself a favour and gulp it down.
Humans have looked for ways to improve their sexual experience for thousands of years, including trying to discover the best foods for sex.
Scientists have linked a variety of foods with better sex. In this article, learn about which foods to eat to boost libido, improve stamina, and enhance your sex life.
Following a heart-healthy diet may improve sexual health.
Keeping the circulatory system in good working order is essential for sexual health. Better circulation can lead to an improved sexual response in men and women. This is especially true for the erectile response. Cardiac health is also vital for stamina.
In other words, if it is good for the heart, it is good for a person’s sex life.
healthful oils, such as olive oil and sunflower oil
seafood, nuts, and legumes
Research suggests that following this heart-healthy diet can improve certain aspects of sexual health.
Researchers studying the Mediterranean Diet, which follows similar lines to the American Heart Association’s, found that people with metabolic syndrome who followed the diet had fewer problems with erectile dysfunction, otherwise known as ED.
Also, many of the foods featured in a heart-healthy diet, such as avocados, asparagus, nuts, seafood, and fruit, have associations with better sex in both traditional medicine and scientific research.
For example, in Nahuatl — the language once used by the Aztecs — the term for avocados was the same as the term for testicles.
Also, researchers found that people who ate avocados had a reduced risk of metabolic syndrome, which is a risk factor for ED.
Men with metabolic syndrome are almost twice as likely as men without it to experience ED, so adding healthful fats, such as those in avocados, to a varied diet may help.
Foods that can help people improve their libido are commonly called aphrodisiacs, after Aphrodite, the ancient Greek goddess of love.
Oysters are among the most famous aphrodisiacs in history. Their effects may be due to their zinc content.
Zinc is a mineral the body needs every day for many vital functions, such as cell metabolism, stamina, and regulating levels of testosterone. Testosterone is the most important male sex hormone.
One older study found that zinc might be helpful for treating ED in people with chronic kidney disease.
Oysters have more zinc than any other food per serving. Some examples of other foods that are high in zinc are:
crab
lobster
red meat
fortified breakfast cereal
pine nuts
However, sexual desire is complex and has to do with many more factors than just nutrition, including an individual’s relationships, stress levels, and personal preference.
It is natural for people to experience ups and downs in their interest in sex. Many alternative healthcare practitioners claim diet can help.
While more scientific research is needed, the following foods are possible libido-boosters:
When a person has difficulty getting and maintaining an erection, doctors refer to it as ED. According to the Urology Care Foundation, ED affects up to 30 million men in the United States.
Understanding the physical, mental, and emotional factors that contribute to ED can help people choose a diet that promotes better sex.
Factors that contribute to ED include:
problems with blood flowing into and staying in the penis
damage to nerve centers in the penis
side effects of medication, radiation, and other medical treatments
depression, anxiety, and stress
Tackling the underlying cause is the best way to treat ED. But another thing people can do is eat more fruit.
In one study, researchers linked a higher fruit intake to a 14 percent reduction in the risk of ED. The flavonoid content of many fruits may be responsible for this improvement.
Research in an animal model has also shown that watermelon may be effective against ED. The melon’s content of the amino acid l-citrulline may explain this positive action.
Also, nitric oxide may be beneficial to prevent ED by increasing blood flow and vasodilation.
Beets also contain nitrates, which convert to nitric oxide and may be beneficial for blood flow.
Many people look to their diet to increase their sexual desire, improve their ability to have sex, and increase the pleasure they get from sex.
While research indicates possible links between particular foods and better sex, those seeking the best food for sex should ensure they are eating a balanced, heart-healthy diet.
The real fun of eating on the street is to share the same paper plate filled with deep-fried snacks with friends and dipping pakoras and samosas in the paper plate overflowing with chutney. While we all love doing this, we are not aware of the fact that such paper plates are a free invitation to various health issues. Read this piece of information to know more about it and how it can be controlled.
02/5 Wrapping food in newspaper is bad
The release strictly prohibits the use of such material by eateries, as they cause health issues due to chemical and microbiological contamination. The release said that eatables such as vada, bonda, pakoda, bajji, cooked fish, meat items when packed in newspapers and plastic covers become toxic and should not be consumed for obvious reason.
03/5 What FSSAI says?
According to recent release issued by the Food Safety and Standards Authority of India (FSSAI) the printing ink contains cancer-causing agents that can cause severe health issues. Once warm food is placed under newspaper, the printed ink melts and exposes the human body to various health problems.
04/5 Even aluminium foil is bad
According to experts; food wrapped in aluminium foil has more illness-causing bacteria. Bacteria like Staph and Bacillus Cereus which cause foodborne illnesses, actually produce toxins when heated and more importantly, they don’t get destroyed. When you cover the food with aluminium foil, it doesn’t seal your food properly and these bacteria get constant air to grow faster.
05/5 What’s the solution?
It is advisable to serve food in stainless steel, dry leaves, or glass vessel to keep it free from germs and bacteria. In case any street vendor sells food in newspaper there are official WhatsApp numbers on which people can lodge a complaint.
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