Unknown Facts about Carbohydrates

Unknown Facts about Carbohydrates

Does consuming a lot of carbs make you gain weight and have high blood sugar levels?

What kinds of carbs are healthy?

Is carbohydrate deprivation dangerous?

These are the questions that bother us the most, and as a result, we can’t decide if carbohydrates are beneficial or bad for us, especially those who have diabetes.

The needed carbohydrate intake

A typical person with a moderately active lifestyle should consume 2000 calories per day, of which 900 to 1300 calories can be obtained from carbohydrates, corresponding to 225 to 325 gms of carbohydrates per day.

So this is the number of carbohydrates that we require. Anything in excess of the appropriate amount of carbs can be stored as fat unless they are used through physical activity.

Does consuming a lot of carbs make you gain weight and have high blood sugar levels?

Insulin is released into the system when our bodies digest carbs. The higher the insulin levels, the more fat accumulation occurs, and some experts believe it also reduces the metabolic rate.

What kinds of carbs are healthy?

Complex carbs have a low Glycemic Index and are derived from fruits, vegetables, whole grains, brown rice, oats, legumes, lentils, and animal lean protein.

Simple Carbohydrates are carbs derived from white rice, bread, refined flour, candy, sugar, jam, and jellies that have a high Glycemic Index.

The lower the number, the less impact on your blood sugar.

When our bodies digest complex carbohydrates in addition to carbs, we get a lot of fiber. This type of carbohydrate does not have a high Glycemic index, resulting in a gradual release of insulin in your blood sugar. It also does not encourage fat storage.

Click here to know the Food Glycemic Index number Quantity

 

Why are carbs so crucial to us?

Carbohydrates are the primary source of energy. When we digest our meal, sugars and starches are broken down into simple sugars that are released into the bloodstream, where they are known as blood sugar (blood glucose). This enters our bodies with the help of insulin. It helps to invigorate our bodies and serves as fuel for all of our actions, with excess glucose deposited in the liver and muscles or converted to fat.

Lowers the risk of heart disease

According to researchers, dietary fiber from whole grains and whole foods lowers the risk of cardiovascular disease

type 2 diabetes, and obesity.

Factors of Risk

Carbohydrate restriction causes transient adverse effects such as

Headache and Constipation

Cramps in the muscles

If we stick to the same diet, our bodies will break down fat into ketones and use them as energy. This is known as ketosis. This results in an unpleasant breath.

In this low-carb diet, we actually take a high amount of protein and fat to replace carbs, this leads to cardiovascular diseases.

Instead of going on a low-carb diet to lose weight and control your blood sugar levels, choose the appropriate carbs, which are complex carbohydrates high in nutrients.

Mediterranean diet: Do’s & Dont’s

Mediterranean diet: Do’s & Dont’s

When did you realize you were overweight?

Due to the lockdown, a sudden visit from a close friend, comments on your weight such as “Preethi, didn’t you put on weight?” We might ignore that word and move on to the next topic, but after her departure, “Mumma” Is it true that I appear to be overweight? We never appear fat to our parents, and they never comment on us as if we are overweight unless we are quite obese. That is their affection. Because we are their entire universe.

Self-Awareness Evaluation

We promptly open our wardrobe and begin trying to fit into our old jeans; sadly, we cannot, and this is when we know we have gained weight.
When our weight loss quest began, we instantly started researching diets and workouts to see how quickly we could shed this excess weight. But, believe me, this is not going to happen in a week or two.
When we search for a diet on the internet, we are presented with a plethora of options. 90% of those diets can help you lose weight while also causing a variety of adverse effects such as dull skin, severe hair loss, and anemia.
If we want to reduce weight, we must balance both physical activity and diet.

But what exactly is a diet? Is it a diet if you eat less or a diet if you consume the correct foods?

Diet is a simple phrase that alters our appearance as well as our impression of weight loss. A simple change in our lifestyle can have a profound effect on our bodies.
A diet is just a restriction on the amount and type of food you will consume. Eating less Unhealthy Food is considerably preferable to eating more Healthy Food, according to Ayurveda.
So, first and foremost, we must develop the habit of eating less, regardless of the cuisine.
This calorie restriction must be maintained in conjunction with physical exercises until you notice visible improvements in your body.

There are so many kinds of diets ruling the fitness world some of them are

  • Low-fat diet/ high fat 
  • Low carb diet
  • Meditteranean diet
  • Keto diet

Not everyone wants to eat the same way. One must follow the diet that is best for them based on their body and how their bodies react to it.
I’m going to talk about the Mediterranean diet;

let’s examine where this name comes from.
This is one of the oldest diets, which was followed by Greeks and Italians in the 1960s. Interestingly, people from those places were healthier than people from other locations. So researchers at the time observed that the type of food they add to their diet actually distinguishes them from others.
This diet consists of fresh fruits and vegetables, as well as nuts and seeds.
This diet assists you in avoiding lifestyle disorders such as type 2 diabetes and premature death & heart failure. Since then, there have been several studies demonstrating how beneficial this diet is to every organ of your body.
In this diet food is divided into four types of categories.

Food to Eat

  • Extra Virgin Oil
  • SeaFood
  • Fish
  • Potatoes
  • Bread
  • Whole Grains
  • Legumes
  • Nuts
  • Fruits & Vegetables
  •  You can actually eat as many of these as you feel healthy and strong

 

Food to Eat-in Moderation (once in while)

  • Foods like Yogurt
  • Eggs
  • Cheese
  • Poultry
  • These are once in a while foods to eat and should eat moderately

Food to Eat rarely( Occasional foods)

Red Meat

You should have this kind of meat occasionally, not in the regular part of your diet.

Food to avoid

  • Food like processed foods
  • Refined oils
  • Refined grains
  • Processed meats
  • Added sugars and any 
  • Beverages

Most of the food in this diet can easily be available in the markets and it is totally not expensive to buy and it is a diet that works well without any side effects.

 

7 Super Foods that help you to lose fat WHILE SLEEP

7 Super Foods that help you to lose fat WHILE SLEEP

To reduce weight, we must make several good dietary and lifestyle adjustments. Which is truly beneficial to you. “Burn fat while you sleep” is correct; everyone knows that working out and eating a healthy diet can help you lose weight, but how come we lose fat while we sleep? Yes, with these incredible meals, it is feasible.

The following basic principles must be followed: 

Eat foods that improve your body’s metabolic rate; 

Eat more protein; and 

Replace trans fat with healthy fats ( saturated fats):

But how can we lose weight while we sleep?

Drinking Black Coffee or Having Green Tea

This truly aids in the acceleration of your metabolism. It aids in the burning of more calories, which results in the burning of more body fat.

Ideally, 3 to 4 cups of black coffee each day will help you boost your metabolic rate, lose weight, and burn fat for the rest of the day.

Have more Pepper

Black pepper and spicy peppers might aid in the reduction of belly fat as you sleep. Increase your consumption of them in soups and salads to help you lose abdominal fat quickly.

Consume more protein

 Protein is one of the most important nutrients for our bodies. According to their weight, a typical individual requires the same amount of protein. For example, if a man weighs 70 kg, he needs 70 g of protein.

This might be any kind of base, whether it’s plant or animal-based.

If you prefer plant-based protein Soya, chickpeas, black-eyed peas, green peas, Bengal gram, and Redgram are all good options.

 If you prefer Animal-based protein, chicken breast, fish, poultry, eggs, and dairy products contain all sources of amino acids which our body requires.

 

Have more milk or milk products

Calcium in milk and milk products aids in the breakdown of fat cells, while minerals in milk can stimulate your metabolism. Milk should be consumed in the amounts of 1200mg to 1300mg per day in order to burn fat.

You can also have yogurt or cheese in addition to milk. Taking three to four servings each day will help you burn fat while you sleep.

 Eat whole grains

Whole grains assist to keep insulin levels low and they are high in complex carbs, which aid to speed up metabolism. Oats, barley, brown rice, whole wheat, and wheat bran are examples of whole grains.

A bowl of Oat cereal in the morning will fill you up and kickstart your metabolism, and a cereal bar at night can help you lose weight while you sleep.

 

Consume Citrus Fruits

Fruits rich in vitamin C and fiber include lemons, guava, grapefruit, oranges, tomatoes, and papaya.

Vitamin C boosts fat-burning capacities and speeds up the fat-diluting and elimination process of fat from the body. Fruits high in Vitamin C and Fiber can help you burn fat and speed up your metabolism.

 

Saturated Fats Vs TransFats

Natural fats or good fats, such as those found in meat, nuts, and butter, are known as saturated fats. They’re truly good for your health.

Trans fats are synthetic saturated fats that are harmful to human health.

This Trans Fat stops nutrients from entering your cells and stops the release of toxins from our bodies. So, if we want to lose weight, we should cleanse our bodies by eating good fats.

 

The above foods are considered to actually help us to speed up metabolism and these are considered fat-burning foods. 

 

Do you know how Organic food is grown? Why we want to choose it?

Do you know how Organic food is grown? Why we want to choose it?

 

Nowadays everybody prefers to eat organic and lead an organic lifestyle. Before going in-depth into the topic let’s know more details about it.

How is the food grown and processed organically?

Make sure the below is the list of food products to have organically?

The first thing we have to know is that the term Organic is different from Natural. If you see any packed food with “all-natural ingredients” It doesn’t mean it is Organic. Organic Farming, Food is grown in a way with limited and nontoxic pesticides which doesn’t damage Ecology and Human Health. Whereas, Conventional farming is a kind, in which food is grown with synthetic & chemical pesticides, Herbicides, Insecticides, and GMOs (Genetically modified organisms) by which it damages Human Health and the environment also.

Why do we need to choose organic

Organic food products are more nutritious than food that is grown in conventional methods. It has higher levels of Vitamin C, Minerals & Antioxidants. Food grown by conventional methods contains so many harmful pesticides, insecticides, antibiotics, and growth hormones. By having them on a regular basis leads to infertility, which may also lead to cancer. Those harmful pesticides penetrate deep inside the food and leave residues over there. Even if you properly wash our vegetables/ fruits these residues remain forever. So our cleaning reduces the risk but cannot eliminate it. Organic food is grown in safe soil by using fertilizers like compost, removing weeds by hand plucking procedure and protecting the crop from animals with traps, and by growing good bacteria which remains the fertility of the soil. Below are food products we have to choose organically. Fruits/vegetables Dairy Poultry Grains The list of fruits and vegetables we should buy organic Apples Bell Peppers Carrots Cherries Grapes Lettuce Pears Strawberries Potatoes Spinach If you can closely have a look at the above list, you can actually differentiate the fruits /vegetables into two types Peeled and Unpeeled. It is good to choose organic unpeeled fruits /vegetables, so you use them directly without any fear of loss of nutrients. Apples/ Strawberries/ Blueberries/Peaches are the true superfoods with rich antioxidants, Vitamins & Minerals but they are cultivated by 13 different pesticides which are harder to remove with any kind of cleaning process.

Milk

According to reports, normally we consume 60 -70 % of estrogen through dairy by-products. ST or rBGH is the chemicals given to the cow either through feed or injection, to stimulate milk production by raising the level of IGF-1in the cow, consuming more levels of IGF-1 increases the risk of Breast Cancer, by choosing organic milk or milk products we can avoid the risk. Yielding bell peppers, spinach, carrots, and potatoes require more pesticides and we use them as it is. Peeling the outer layer of vegetables is not possible in all cases and concern with losing nutrients in the outer layer. So it means most of the fruits and vegetables we use as whole fruit are apples, strawberries, blackberries, cherries, grapes, and vegetables like Tomatoes, Spinach, Eggplants, etc. Animals that are grown as organic should be fed with organic feed, should have access to the outdoors, and should not be given antibiotics, growth hormones, or any animal by-products. They should be grown in clean living conditions and a healthy balanced diet. Choosing the right kind of food for our family is the biggest task. So Be wise and choose the right food. Be Happy and Feel Healthy

Top 4 reasons why do we want to eat healthily??

Top 4 reasons why do we want to eat healthily??

This is the question most of my tribe asks me and there are so many questions running in our minds about this.

Does eating healthy make you fit?

Does it keep you away from most of the seasonal flu?

Does it boost our immunity?

Do you ever think about to eat healthy at least one meal a day??

Let me explain to you how eating healthy changes your lifestyle.

We are already living in an environment where our natural water resources are polluted, our air is polluted with so many toxins,  and the total environment is radiated where the little birds are disappearing due to this radiation. Technologies have taken many things from us. We really can’t do anything in these changes unless reducing the usage of plastic and preserving the natural resources for our future generation. The only thing in our hands is to choose our food wisely & breath some fresh air by growing some indoor plants in your home and educate others who are interested.
Now choosing healthy food is going to be a big task for us. There are many products available in the market from different brands with affordable prices.
Me as a responsible homemaker I slowly started to make sure my family is going to have at least one meal and snack as healthy. As a snack, you can have any seasonal fruit.
These changes in your food habits make your kids follow the same and let them know the importance of eating healthy.
We can’t imagine how the people’s lifestyle has changed. Most of the people want to do their things done to be instant?
Maybe that is why “banned maggie Instant noodles” are opened again.
They want instant weight loss, they want instant food, they want instant fairness. But take a look at all of them they are just temporary they are not permanent and healthy too.
They order food instantly thinking that cooking healthy food is a time taken process.
Does eating healthy makes you fit??
Yes, healthy eating makes you fit, unless you are utilizing and balancing calories too. Then what’s the point, if you are eating healthy, try to do some physical exercise at least 20min in a day. There is no point if you exercise for an hour and eating unhealthy food immediately. That means you are filling up the burned calories again. Both should be balanced Eat healthily and do exercises if you want to lose weight.
Does it keeps you away from most of the seasonal flu
Yes, by eating seasonal fruits we can stay away from seasonal flu
In my olden days, I can see water and musk melons only in summer to beat the heat, I can see custard apples,  oranges, and gooseberry only in winter and monsoon seasons. They are seasonal fruits gifted by nature. Of course, we can see those fruits in un season also. Please do not eat watermelons in winter and any other unseasonal fruits. They are not naturally riped or they might be from any cold storage which preserves those fruits to sell them on un season for better profits.
Does it boosts immunity??     
Yes, Eating healthy boosts your immunity. Replacing sugar with Jaggery or honey boosts your immunity.
Replacing junk food with fruits or healthy snacks improves your immunity. So choose your food wisely and do not fall sick often.
Do you ever think about to eat healthy at least one meal a day??
Eating healthy is an Individual personal choice. By looking at you your children follow the same. So if you want your family to be healthy, first you have to start your healthy journey. Change your lifestyle and diet according to your routine and observe the changes in your body and soul. Start eating healthy at least one meal a day which you can gradually increase.
An unhealthy lifestyle leads to so many health disorders like cancers and decreases fertility rate in both males and females. So keep an eye on what you eat and how much you are eating. Ask and spend time with your grandparents or elders they may reveal to you most of the secrets how they lead their life and how they were in your age.
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