White Rice and Diebetes

Does White Rice Increase Your Risk For Diabetes?

White rice might be pleasing to the palate, but it could also significantly increases the risk of type 2 diabetes.

A Harvard School of Public Health study has found evidence of the association between eating white rice and the risk of type 2 diabetes.

The study seeks to determine whether this risk is dependent on the amount of rice consumed and if the association is stronger for the Asian population, who tend to eat more white rice than the Western world.

The authors analysed the results of four studies: Two in Asian (China and Japan) and two in Western countries (US and Australia). All participants were diabetes free at study baseline, reports the British Medical Journal.

White rice is the predominant type of rice eaten worldwide and has high Glycemic Index (GI) values. High GI diets are tied with a greater risk of type 2 diabetes, according to a Harvard statement.

GI indicates how fast and how high a particular food can raise our blood glucose (blood sugar) level. A food with a low GI will typically prompt a moderate rise in blood glucose while a food with a high GI may cause our blood glucose level to increase above the optimal level.

The average amount of rice eaten varies widely between Western and Asian countries, with the Chinese population eating an average of four portions a day and those in the Western world eating less than five portions a week.

The results also show that the more white rice eaten, the higher the risk of type 2 diabetes: the authors estimate that the risk of type 2 diabetes is increased by 10 percent with each increased serving of white rice (assuming 158 grams per serving).

White rice has a lower content of nutrients than brown rice, including fibre, magnesium and vitamins, some of which are associated with a lower risk of type 2 diabetes. The authors report, therefore, that a high consumption of white rice may lead to increased risk because of the low intake of these nutrients.

Sourced from: http://www.saffolalife.com/gethealthy/dietandnutrition/does-white-rice-increase-your-risk-for-diabetes-article-njcnQuhghbacb.html

Heart Healthy foods

Kitchen Secrets-Indian Foods That Are Good For The Heart

Did you know that cardiovascular disease is considered as one of the major killer diseases in the world? While lack of physical activity and stress could be some of the reasons, only exercising may not be sufficient to maintain a healthy heart.

Eating the right kind of food is important to keep your blood pressure and cholesterol levels under control.

Here’s a list of foods, which are readily available in your kitchen and good for heart:

Sweet potatoes

Sweet potatoes are packed with vitamin A, fibre and lycopene and help reduce the risk of developing heart disease. They are also an excellent source of potassium that help in maintaining fluid and electrolyte balance in the body which is necessary for regulating blood pressure. Having sweet potatoes can actually help prevent an onset of heart attack.

Whole grains

Whole grains such as brown rice, oats, ragi, jowar, bajra and barley are a boon for your heart. They are an excellent source of fibre as well as other nutrients that help regulate your blood pressure. The plant sterols in the whole grains play an important role in lowering your cholesterol. As these grains are full of fibre, they provide a feeling of fullness with very few calories, help in weight management and a healthy heart.

Here’s a tip – Grind flaxseed in a food processor and add it to all your curries, cereals and soups. Flax seeds are packed with omega-3 fatty acids, which can lower your cholesterol levels.

Chilli powder

We all use chilli powder in most of our curries. If you don’t, it’s time you did! Chilli powder is known to prevent blood from clotting, keeps blood thin, reduces cholesterol level in the blood and therefore reduces your risk of developing cardiovascular diseases.

Nuts

Nutritionists say that people who make nuts a part of their daily diet can lower their ‘bad’ cholesterol level in the blood. So, eat almonds, walnuts, pumpkin seeds and sunflower seeds every day. Have nuts for a snack during your mid-day or coffee break. If you are up late and working, munch on them instead of a bag of potato chips.

The ‘good’ fats in the nuts lower your cholesterol levels, the vitamin E in it stops plaque from developing in your arteries, which may lead to chest pain or a heart attack.

Green veggies

Leafy vegetables such as spinach (palak), fenugreek (methi), radish leaves are low in calories and high in dietary fibre. They are also packed with potassium, calcium and folic acid. Studies have shown that these nutrients in the green leafy vegetables help in lowering the risk of heart diseases by nearly 11 per cent.

Rajma (kidney beans)

Rajma, also known as kidney beans is a rich source of folic acid, antioxidants and magnesium. These nutrients are excellent for lowering your blood pressure and cholesterol. Rajma is very low in calories and a great addition to your diet if you are working towards maintaining a healthy heart. The soluble fibre in the kidney beans stops the bile acids from turning into cholesterol and thus preventing the possibilities of heart attack or stroke.

 

Sourced from: http://www.saffolalife.com/gethealthy/hearthealth/kitchen-secrets-indian-foods-that-are-good-for-the-heart-article-nivnyujgdddab.html

Protein needs

Protein: Are You Getting Enough?

It’s an important building block of a healthy diet. But of the three macronutrients in food -- protein, fat, and carbohydrates -- protein may be the one you know least about.

 

How Much Is Enough?

Protein requirements are complicated because the amount we need changes with age.

• Infants require about 10 grams a day.
• Teenage boys need up to 52 grams a day.
• Teenage girls need 46 grams a day.
• Adult men need about 56 grams a day.
• Adult women need about 46 grams a day.

One important exception is pregnant or lactating women. The recommended intake for them rises to 71 grams of protein a day.

Continue reading below...

Another way to look at protein requirements is as a percentage of calories. The Institute of Medicine recommends we get at least 10% and no more than 35% of calories from protein.

Most people get enough protein, but some might do well to add a few additional sources.

Data from the National Health and Nutrition Examination Survey showed that 7.7% of adolescent females and about 8% of older adult women weren't getting the minimum recommended amount of protein.

As a proportion of total calories, the median intake of protein in children was 13.4%, below the ideal range. Men aged 51 to 70 consumed 16% of their calories in protein, also a little below the recommended amount.

The Risks of Too Little Protein

That shortfall could mean trouble. Protein is important to many physiological functions from building and maintaining muscle and bone to keeping cells in good working order.

Recent studies suggest that protein makes a meal more satisfying, which in turn could help people maintain a healthy weight. Indeed, a 2005 study published in the American Journal of Clinical Nutrition found that increasing protein from 15% to 30% of total calories -- and reducing fat from 35% to 20% of calories -- resulted in sustained weight loss.

Choosing the Healthiest Sources of Protein

A wide variety of foods -- from meat, fish, and dairy to beans, whole grains, nuts, eggs, and vegetables -- contain protein. A meat-eater can easily get all the protein he or she needs. But even vegetarians can meet their requirements if they choose with a little care.

How healthy a protein-rich food is typically depends on what else it contains. For example:

• Meat is one of the leading sources of protein in the American diet. Some meat is also loaded with saturated fat, which is unhealthy. The healthiest choice is lean meat low in saturated fat.
• Fish is an excellent source of protein and the oils contained in fish help protect against heart disease.
• Eggs are also abundant in protein, although they also contain dietary cholesterol -- up to 185 mg for a large egg.
• Plants such as beans and nuts are a particularly wise choice for protein since so many Americans fall short on fiber. Both beans and nuts are rich in fiber and plant-based phytochemicals that may help lower heart disease and cancer risk.

Choosing the Healthiest Sources of Protein continued...

Some studies suggest that plant-based proteins are healthier than those from animals. For instance, researchers studying diet and health in rural China found that low rates of heart disease were associated with consumption of plant-based rather than animal-based protein. In a study of older men in the U.S., protein from beef was more likely than soy-based protein to raise cholesterol levels.

Many of us would do well to tip the balance of our diets away from high-fat meat and toward lean meats and plant-based protein such as beans and nuts. But in the end, most nutritionists agree the healthiest approach is to choose from a variety of protein sources. If you're watching your weight, try including a source of protein with every meal. Doing so can help you feel full longer.

 

Note: Taken from http://www.webmd.com/food-recipes/protein