7 of the Best Fruits for Diabetics

Loaded with nutrients and fiber, fruits make the perfect snack. This article takes a science-based look at the most suitable fruits for those with diabetes.

1. Blueberries – Blueberries are quite low in sugar, with 10 grams per 100 grams of fruit. But that sugar is also accompanied by 2 grams of fiber. This is important because when sugar and fiber are eaten together, blood sugar levels don’t spike as quickly. Interestingly, a study on over 187,000 people tracked over two decades found those who ate the most blueberries had more than a 25 percent lower risk of getting diabetes than those who ate the fewest

2. Strawberries – Strawberries contain even less sugar than blueberries, with only 5 grams per 100 grams of fruit.

3. Blackberries – Of all the berries, blackberries stand out most. Per 100 grams of fruit, they contain only 5 grams of sugar and an impressive 5 grams of fiber. High fiber diets help with glucose (sugar) metabolism, and can improve insulin sensitivity too

4. Grapes – 16 grams of sugar per 100g. However, research has found that those who ate the most grapes had 12 percent less chance of developing type 2 diabetes than those who ate the fewest. It may have something to do with the polyphenols in grapes, which have been shown to have positive effects on blood sugar levels

5. Apples – 10 grams of sugar per 100g apples are linked with a reduced risk of diabetes. But they’re also linked with a lower risk of stroke, which is a huge risk factor for those with type 2 diabetes

6. Watermelon – 6 grams of sugar per 100g. Watermelon is also a great source of lycopene. This phytochemical has been shown to improve sensitivity to insulin, lower blood sugar and lower risk of type 2 diabetes

7. Avocado – 0 sugar and a whooping 7 grams of fiber per 100g! Even better, they are high in healthy monounsaturated fats. Research has shown that diets low in poor quality carbohydrates and high in monounsaturated fats can improve insulin sensitivity

Care2

Here Are 11 Everyday Superfoods That Won’t Break The Bank

So what are these everyday superfoods that are kind to our diet and wallet? And what do they have in common? Here are 11 everyday superfoods that won’t break the bank.

1. Broccoli

Broccoli is rich in vitamins A, K, and C, and is high in folate, potassium and fiber. Broccoli is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

2. Walnuts

“Walnuts are a rich source of polyunsaturated fats, vitamin E, folate and dietary antioxidants,” Bingley-Pullin said. “It’s recently been studied for their benefits on mood.”

3. Quinoa

“Quinoa is a complex carbohydrate and is higher in protein compared to other grains,” Bingley-Pullin said. Although quinoa is slightly more expensive than regular rice or barley, it’s now available at every supermarket and is becoming increasingly affordable.

4. Avocado

Avocados are a rich source of monounsaturated fatty acids, vitamin E, potassium, and fiber, and are definitely one to add to your shopping trolley (if you don’t already).

5. Olive oil

Like nuts, extra virgin olive oil is heart healthy and is perfect for salads and cooking.

6. Blueberries

Now in season, blueberries are rich in the antioxidants pterostilbene and resveratrol. They’re also high in vitamins K and C, as well as manganese, copper, and fiber.

More at the HuffingtonPost Australia

Healthy Skin is not just for women! 8 Natural Tips for Healthier Skin for Men

Although the beauty industry spends millions on advertising to market numerous skin care products to women, the fact is that we all have skin and we all need to take care of it, even if you have an XY chromosome.

So here are my 8 top ways to care for your skin, both inside and out, that will help keep your skin in good shape for the years ahead of you.

Water
Getting adequate water is essential to your health and if you are dehydrated your skin will let you know by becoming dry, tight and flaky, with less resilience and more prone to wrinkling.

Vitamin C
Supplementation with this important anti-oxidant is an excellent way to keep your skin looking young and wrinkle free. Found in all layers of the skin, vitamin C helps to strengthen collagen, important in maintaining our skin’s elasticity ( 1, 2).

Salt Scrubs
Using salt, or other natural coarse ingredients, to make your own exfoliants can help give your skin a healthy glow and protect our planet’s water sources.

Dry Skin Brushing and Steam
By improving circulation and lymphatic drainage, dry skin brushing, and the pore opening effects of steam, can have a positive effect on both the appearance and function of your skin.

More at the Good Men Project

Younger Looking Skin? Take your pick from these 11 Anti-Aging Superfoods

“Good skin relies on an adequate supply of essential nutrients,” certified nutritionist and dietician Nicolette Pace told Huffington Post. “Some studies indicate that it is indeed possible to delay aging and get an improvement in skin condition by improving your diet.”

1. Green Tea – high in antioxidants that can prevent or delay cell damage
2. Oats – Add oats to your diet as they are low on the glycemic index
3. Nuts – Essential fatty acids in nuts make them good for your skin
4. Grapes – skin of grapes contain the polyphenol resveratrol which fights skin inflammation
5. Oranges – excellent sources of vitamin C, which helps make collagen. Collagen is what helps keep skin smooth and supple.1
6. Tomatoes – high in Vitamin C and lycopene which protects skin from sun damage
7. Green and yellow vegetables – loaded with antioxidants which fight off oxidative stress
8. Avocados – provide a lot of monounsaturated fat that keeps the skin from getting dehydrated. It has glutathione as well which works against acne and wrinkles.
9. Lean Beef – provides high-quality protein which contains amino acids which work to keep skin firm & elastic
10. Salmon – essential fatty acids are good for your skin. Salmon delivers a lot of omega-3 fatty acids.
11. Kefir & Yogurt -probiotics reduce inflammation and oxidative stress

EmpowHER – Women’s Health Online

New Food Trends That You Should Look Out For

Food experts have identified the super-healthy foods—and concepts—that are hitting supermarket shelves, and have the potential to become the next açaí berry or coconut water. Here’s a closer look at them.

The next superfood: moringa

The leaves contain high levels of calcium, potassium, and protein, as well as vitamins A, B, C, D and E. Because the trees can grow in both tropical and temperate climates and produce leaves year-round that can be eaten fresh, cooked or dried without losing their nutritional content, moringa is becoming an attractive

The next buzzword: regenerative grazing

“Grass fed,” once a progressive term in the food world, has become a mainstream buzzword used to attract consumers who want to eat beef that doesn’t come from cows raised in feedlots. There is a growing movement called regenerative agriculture, in which different farming practices are used to restore soil degraded by planting and harvesting crops. One way to regenerate the topsoil is to graze cattle or bison on land used for growing crops because of their manure and left-behind forage act as natural fertilizers.

The next meat alternative: jackfruit

There are burgers made with protein extracted from yellow peas, a molecule called heme that makes plants taste like beef and faux pulled pork made from shredded jackfruit.Of all the budding meaty substitutes, food experts say jackfruit has the most potential to go mainstream because of its meaty texture and ability to absorb the flavors in which it’s cooked. A large fruit with a spiky outer shell, it comes from trees grown mostly in South America and Southeast Asia, but it’s increasingly making its way to the U.S. The inner flesh—somewhat pear-like when raw—develops a savory flavor when cooked.

The next healthy beverage: plant waters
Some drinks are more likely to make it from health-food stores to convenience stores than others. Maple water and cactus water are more appealing than, say, artichoke water since many people know cactuses contain water and view maple syrup as tasty. Aloe vera juices claim to aid digestion and weight loss. Cactus-water makers say their drinks contain electrolytes and antioxidants.

More Food Trends at the Wall Street Journal

Drunk? Here are 2 Natural Ingredients that can Cleanse Your Liver!

Are you someone who indulges in drinking alcohol on a regular basis? If yes, then your liver could be filled with toxins and you may need a natural remedy to help cleanse your liver!

Here is a natural remedy that can cleanse your liver exceptionally. Learn how to make it, as mentioned below.

Ingredients Required:
Raisins – 3 tablespoons
Water – 2 cups

Steps:
Add 3 tablespoons of raisins and 2 cups of water to a pan, boil the mixture.
Now, leave this mixture to cool off overnight.
In the morning, separate the raisins from the water, re-heat the water and drink it on an empty stomach.

This natural remedy to cleanse your liver works great, especially if you are someone who drinks alcohol on a regular basis. However, for this remedy to work, you must quit or cut down on your alcohol consumption.

As raisins are rich in vitamins and minerals like phosphorus, they are extremely effective in cleansing your liver and repairing the damage that is done to the tissues by the ill-effects of alcohol.

Bold Sky

The Miracle Food: Apple Cider Vinegar

Using apple cider vinegar to assist dieters in losing weight quickly is simple enough. It will first involve collecting the right ingredients. If you are intrigued in using apple cider vinegar as a fat loss aid, you will have to buy the following: chamomile tea, cinnamon powder, raw honey along with the all-natural apple cider vinegar.

Here’s the power recipe:

heat up a cup of chamomile tea, add one or two tablespoons of apple cider vinegar, enough raw honey to taste along with a touch of cinnamon powder. This hot mixture must be consumed twice a day, thirty minutes before meals.

If you would like something a little easier, consuming two tablespoons of apple cider vinegar, thirty minutes before every meal, may also do the trick.

Boldsky Limitless Living

Schizophrenia natural home remedies: Diet and exercises

Often known as alternative or complementary therapy, natural remedies for schizophrenia help maintain a person’s overall health while improving their condition.

Ketogenic diet with high fat/low carb intake may help treat schizophrenia – characterized by high fat and low carb intake, this may help treat schizophrenia. The ketogenic diet has long been successful in treating epilepsy in children since the 1920s. The researchers believe it is due to the fact that such style of eating provides an alternative source of energy and helps avoid abnormal cell function

Aerobic exercise can significantly help people cope with schizophrenia – An alternative study has found that aerobic exercise can significantly help people cope with schizophrenia. Lead researcher Joseph Firth said, “Using exercise from the earliest stages of the illness could reduce the likelihood of long-term disability, and facilitate full, functional recovery for patients.”

Bel Marra Health

Stress May Undo Our Healthy Food Choices, Study Finds

Despite the basic truth of the cardinal rule of nutrition—you are what you eat—some caveats have been discovered in recent years. For instance, it’s not just what we eat, but it’s when we eat, what we drink, and what other habits we’re engaging in on a daily basis. And a new study in the journal Molecular Psychiatry finds that our stress levels may actually undermine our healthy food choices.

Why stressors would affect how our bodies respond to food is an interesting question. One possibility is that the boost in inflammation that comes from stress might act to counteract the effect of healthier oils since it essentially mimics the physiological effects of unhealthy fats. (Unhealthy foods, like certain fats, processed food, and excess sugar seem to raise inflammation in the body.) The study also found that women who were stressed and ate the unhealthier meal didn’t have any further increase in the inflammatory markers, which the authors suggest that this may be due to some sort of ceiling effect for these markers. But that doesn’t mean we can eat whatever we want when we’re stressed. It seems to mean, on the contrary, that we should take our stress levels seriously, and do what we know helps us de-stress since both chronic stress and bad food choices seem to accrue over time.

Forbes

Science Says That These 5 Foods Can Calm Anxiety

In a world that is increasingly moving faster and faster, stress and anxiety are unfortunately a daily struggle for many people. We’re all familiar with the idea of ‘comfort food’ but the truth is that refined, sugary and fatty foods may actually make you feel worse when you are already feeling low. Instead, try munching on some of these foods that have been proven to calm anxiety.

1. Blueberries – rich source of antioxidants and Vitamin C that reduces the stress hormone cortisol

2. Spinach – high in magnesium, which helps you to feel calmer

3. Turkey – contains tryptophan, an amino acid that prompts your brain to release serotonin – a chemical that makes you feel good, has a calming affect and even gets you ready to sleep.

4. Probiotics – Recent studies have shown that there is a strong link between probiotics and the decrease of social anxiety. Foods such as pickles and sauerkraut are a great way to reduce anxiety.

5. Beef – Foods that are rich in zinc have proven abilities to lower anxiety e.g. Beef, cashews, liver and egg yolks

M2Woman Magazine