Sunday, 13 December 2020

[www.keralites.net] Nuts Good for Some With Diabetes

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Nuts Good for Some With Diabetes

Study Shows Daily Serving of Nuts Improves Blood Sugar in Type 2 Diabetes

Eating about 2 ounces of nuts daily in place of carbohydrates may be beneficial to people with type 2 diabetes by lowering bad cholesterol levels and improving blood sugar control, a new study shows.

"There are two important factors in caring for diabetes: blood sugar control and heart health," study researcher Cyril W.C. Kendall, PhD, of the University of Toronto, says in a news release.

Nut Study Design

The study involved 117 people with type 2 diabetes who were randomly assigned to one of three groups. One group's members ate about 2 ounces of mixed nuts daily, another a healthy muffin, and the third half nuts and half muffin.

Researchers say those whose diet included 2 ounces of nuts showed better results after three months in both blood sugar and LDL "bad" cholesterol levels than participants in the other two groups.

The nuts consisted of a mixture of unsalted and mostly raw almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews, and macadamias.

The muffin was concocted to be a healthy whole wheat product, sweetened with apple concentrate but with no sugar added. The muffins had similar protein content to the nuts from the addition of egg white and skim milk powder. Calories from monounsaturated fatty acids (MUFAs) in the nuts were the same as the carbohydrate calories in the muffin, the researchers write.

During the three-month study, participants were asked to maintain their oral diabetes medications.

Blood Sugar Improvement

The main outcome researchers looked for was change in a marker of blood sugar control called HbA1c.

Kendall described the results of the study as "a very exciting and promising finding about the treatment" of type 2 diabetes.

The researchers write that the reduction in the HbA1c level was significantly more in those in the nuts-only group than participants in the other groups.

The reduction of LDL "bad" cholesterol was also significantly greater in those who ate 2 ounces of nuts compared with the group eating muffins.

"We conclude that mixed, unsalted, raw, or dry-roasted nuts have benefits for both blood glucose control and blood lipids and may be used to increase vegetable oil and protein intake in the diets of type 2 diabetic patients as part of a strategy to improve diabetes control without weight gain," the researchers write.

The study is published in the August issue of Diabetes Care.

One of the supporters of the study was the International Tree Nut Council Nutrition Research and Education Foundation, which represents almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts, and also the Peanut Institute.

Both Kendall and David J.A. Jenkins, MD, also of the University of Toronto and author of the study, acknowledged receiving honoraria from the Almond Board of California, the International Tree Nut Council Nutrition Research and Education Foundation, and Unilever Canada.

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[www.keralites.net] 13 Surprising Non Dairy Foods Rich In Calcium

M.D.HEGDE

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13 Surprising Non Dairy Foods Rich In Calcium

Are you struggling with dairy allergy? Does the taste of milk put you off? Lactose intolerance, is that the probtant mineral as it strengthens your bones and regulates your blood pressure. To function normally, your nerves, muscles & blood vessels all require calcium. So, here are 13 non diary foods that come to your rescue.

Figs – Abundant in calcium along with other minerals such as phosphorous, iron, potassium, as well as vitamins and an abundant fiber content this is a super food. Bite into its dried form which is said to be more nutrition concentrated than its natural counterpart.
Mushrooms – whether baked, fried or cooked they are always a delicious delight. High in calcium, low on calories, low on carbs it is an all round health food. Full of Vitamin D they are the best foods to help absorb the calcium.
Oranges – you may love them for their Vitamin C content, however, in addition to that they are also an incredible source of calcium. Eating one whole fruit or drinking one full glass of fortified orange juice in the morning accompanying your breakfast ticks off a good amount of your calcium need for the day.
Broccoli – if there is any superhero amongst vegetables, it has to be broccoli. Rich in dozens of nutrients and with special cholesterol lowering benefits you can be sure there is something special in this veggie. Steam it for a high-calcium side dish. Else, you can simply add it raw to salads for an extra boost.
Spinach – very rich in the antioxidants that help in our eyesight this green veggie is a must include food in regular diet. With a high iron & potassium content it also helps boost our immune system.
White Beans – Most white beans have approximately 175mg of calcium per serving. Among the best foods for helping you lose weight due to their high fiber content you can relish some tasty dishes of this heart healthy legume.
Salmon – this nutritious fish loaded with healthy fats and proteins is also a good source of iodine, vitamin K, B-vitamins, magnesium and iron. Both, Vitamin K and magnesium help in the absorption of calcium and increase its bioavailability.
Almonds – With each nut containing almost 70-80 mg of calcium, you can blindly trust this for a healthy snack. You can consume a handful of them in between meals so that both your hunger pangs and dietary requirements are met.
Chickpeas – loaded with calcium, they also contain magnesium which our body uses along with calcium to build bones. Add to salads or make yummy curries for chappatis or prepare hummus for pita bread and consume these sprouted legumes for a healthy diet.
Papaya – if there is any near perfect fruit that meets the requirements of most of the vital vitamins and minerals in our diet, it undoubtedly is papaya. Apart from being rich in calcium, it is also packed with Vitamin A, C, E, Iron, Phosphorus, Potassium, Folic Acid, Beta-Carotene and Fiber.
Sardines – If you are a frequent non vegetarian, ensure you include it in at least one meal a week. They deliver more calcium per serving than any other food. This is because they're full of soft, edible bones. Thereby, making them a regular part of your diet can significantly boost the intake of several important nutrients, including calcium.
Soy Milk – Getting your calcium from soy milk is a healthy decision as it is also a valuable source of Vitamin D. Research also says that it is very nutritious and may help lower risk for heart disease. All this, in moderation.
Flax Seeds – to protect your bones and to control cholesterol and blood pressure, pick these tiny seeds that offer a host of benefits and are rich in calcium, copper, vitamin B6 and phosphorous.

For a small but tasty calcium boost, you may want to add a few spoons of dried herbs like thyme, rosemary, basil, parsley etc. to your soups, salads, curries & steaks. Yes, even that tiny bit, helps.

So for those of you who do not consume dairy, now you know what other options you have. So, get those bones healthy with calcium.

MANGALORE\

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On Monday, 14 December, 2020, 06:27:45 am IST, R V K Raghavan vinayan.raghavan@onsemi.com [Keralites] <keralites@yahoogroups.com> wrote:

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