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The Ultimate Guide to a Type 2 Diabetes-Friendly Diet: What to Eat and Avoid

The Ultimate Guide to a Type 2 Diabetes-Friendly Diet: What to Eat and Avoid
The Ultimate Guide to a Type 2 Diabetes-Friendly Diet: What to Eat and Avoid

Type 2 diabetes is one of the most common diseases prevailing in India, with around 77 million people suffering from this disease. And although genetics do play a role in determining your probability of getting this disease, a lot has to do with poor lifestyle choices and eating habits. 

This is where a balanced diet comes into play, and although this disease is irreversible, a balanced diet can help you manage type 2 diabetes symptoms easily. 

Thus, in this blog, we have discussed a type 2 diabetes-friendly diet in detail, highlighting what foods you need to eat and what you should avoid. So, without further ado, let’s dig right in.

Role of a Healthy Diet in Managing Type 2 Diabetes

Type 2 diabetes is caused by a medical condition called insulin resistance, which is characterized by our body’s inability to effectively use the insulin hormone for transporting our blood sugar to our cells, where they are used for energy. This leads glucose to accumulate in our blood at abnormally higher levels, which can be dangerous for our health.

However, research has shown that individuals with diabetes can manage their symptoms effectively through certain food items and following certain dietary patterns.

A balanced diet can help you with the following when you have type 2 diabetes:

1. Blood Sugar Control

When you control your intake of carbohydrates, you get to regulate your blood sugar levels. You should strive to choose complex carbohydrates that have a low Glycemic Index so that they have a smaller impact on blood sugar.

2. Weight Management

People who are obese are more at risk of developing severe symptoms of type 2 diabetes. This is where a balanced diet can control your calorie intake and promote weight loss.

3. Nutrient Intake

A balanced diet ensures an adequate intake of essential nutrients, including vitamins and minerals, which play a role in overall health and well-being.

4. Fiber Content

Food items that are rich in dietary fiber can regulate your blood sugar levels by slowing down the absorption of glucose.

5. Meal Timings

Eating regular, balanced meals and snacks helps distribute energy intake throughout the day, preventing large spikes in your blood sugar levels.

Thus, as you can see, a healthy diet goes a long way in managing the symptoms of type 2 diabetes. Moving on, let’s look at the food items you should eat and the ones you should avoid.

Food Items to Eat for a Type 2 Diabetes-friendly Diet

To effectively manage the symptoms of diabetes, you have to choose foods that are nutrient-dense and healthy. This will help you get a balanced intake of protein, carbohydrates, and fats, along with essential nutrients like vitamins, antioxidants, and minerals.

Food Items to Eat for a Type 2 Diabetes-friendly Diet

Moreover, you will have to search for low G.I. food options. G.I. stands for Glycemic Index and tells us whether a food item will raise our blood sugar quickly, moderately, or slowly.

Some great food items to consider incorporating into your diet are:

1. Non-starchy Vegetables

Vegetables are the foundation of any nutritious diet. Moreover, they are one of the best sources of minerals, vitamins, and fiber. Some different types of vegetables to incorporate in your diet are:

  • Leafy greens (spinach, kale, Swiss chard)
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Bell peppers
  • Cucumber
  • Tomatoes (in moderation)

These vegetables are loaded with nutrients that will keep you healthy, strengthen your immunity, and help you manage the symptoms of type 2 diabetes.

2. Beans and Legumes

Legumes, beans, and other types of pulses are good sources of protein and dietary fiber. Since these food items have high fiber, they slow down the absorption of glucose in our digestive tract, which prevents our blood glucose from rising. Some good examples of beans and legumes are:

  • Pinto beans
  • Garbanzo beans
  • Black beans
  • Kidney beans
  • Lentils

Moreover, examples of pulses, or daal as it is more commonly called in India, are:

  • Moong beans
  • Rajma
  • Masoor daal
  • Matar
  • Desi chana

There are different ways in which you can prepare beans, legumes, and pulses. However, keep in mind not to use too much oil, and also add chopped vegetables while preparing your dishes to make them more nutrient-dense.

3.Whole Grains

Whole grains can be a great food option for people who have type 2 diabetes as they have a low G.I. However, it is a good idea to avoid white carbohydrate sources like white pasta and white bread as they are refined.

However, some great whole-grain options to include in your diet are:

  • Millet
  • Quinoa
  • Wild Rice
  • 100% whole wheat
  • Cornmeal
  • Oatmeal
  • Amaranth

Eating whole grains will also keep you full for a long time and are tasty to eat. Thus, try to incorporate as many whole grains as possible in your diet.

4. Fruits

Although some fruits can have sugar in them, it is important to choose fruits that have a low G.I. The fruits listed below have low sugar and are also low G.I.

  • Avocado
  • Cherries
  • Peaches
  • Pears
  • Strawberries

Fruits contain high amounts of nutrients like vitamins, minerals, and antioxidants and thus, shouldn’t be avoided as a part of a diabetes diet.

5. Dairy

Dairy products contain numerous nutrients, which include protein and calcium. There is also some research that states that dairy can have a positive on insulin. Some good dairy products to include in your diet are:

  • Low fat milk
  • Plain or Greek Yoghurt
  • Cottage cheese

However, it is important to note that if you are lactose intolerant, then dairy won’t suit you and may cause indigestion. In this case, you can opt for lactose-free dairy options or look for plant-based dairy products. 

6.Meat

Protein is an important nutrient source for people who have diabetes. Protein is hard to digest and doesn’t cause a sharp spike in your blood sugar. Some good protein sources to choose from are:

  • Boneless chicken breasts
  • Tuna and other types of oily fish
  • Eggs
  • Turkey breast

Moreover, you also get plant-based protein sources like:

  • Kidney beans
  • Black beans
  • Peas
  • Tofu
  • Hummus
  • Falafel

Protein helps to build muscle and also improves your metabolic rate, all of which can be beneficial for a diabetic person.

Food Items to Avoid for a Diabetic Person

As a person with diabetes, you need to be aware of certain food items that you should avoid so as not to aggravate your symptoms. However, you don’t have to be very choosy as you can eat whatever an individual without diabetes would eat, which could be considered healthy.

Food Items to Avoid for a Diabetic Person

Some food items to avoid are:

1. Refined Grains

Refined grains like white rice, white flour, white bread, and even white pasta have a high G.I., which means they can elevate your blood glucose fast. This is why you should avoid refined grains and opt for whole grains instead, like oatmeal, brown rice, millet, barley, and even buckwheat.

2. Sugary Products and Beverages

Consuming sugary drinks and beverages may increase your chances of developing type 2 diabetes and may worsen your symptoms if you already have this disease. 

Moreover, there is an increased build-up of fat due to the sugar content in these drinks, which can cause high blood pressure and obesity. Thus, it is best to avoid sugary drinks and products containing high sugar, like sodas, syrups, candies, pastries, and sweets.

3. Processed and Red Meats

The way a certain food item is prepared tells us whether it is a healthy option or not. Processed meat has high trans-fat content in it, which can raise our levels of bad cholesterol and lower good cholesterol. Thus, it is best to stay away from processed meat like bacon, ham, sausages, etc.

4. High-sodium Foods

You should closely monitor your sodium intake as diabetic people have an increased risk of developing cardiovascular health issues. Thus, you should reduce the consumption of packaged and processed food as these have high sodium content in them.

4. Avoid Alcohol

For individuals with diabetes, alcohol can interfere with blood sugar regulation. It can cause blood sugar levels to rise or fall unpredictably, making it challenging to manage diabetes effectively. Thus, it is advised to avoid alcohol completely till your blood sugar reaches normal levels.

Final Thoughts

Eating a healthy diet is crucial if you want to manage type 2 diabetes effectively. Understanding what to eat and what to avoid lays the foundation for better blood sugar control, improved overall well-being, and a higher quality of life.

Remember, small changes in dietary habits can lead to significant improvements in managing Type 2 diabetes. For professional nutrition guidence consult the best nutritionist in bangalore Silky Mahajan.

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latest buzz Weight Management

Is Upma Good for Weight Loss? Low-Calorie Recipe Included!

Is Upma good for weight loss?
Is Upma good for weight loss?

We Indians are known for our simple yet nutritious breakfast ideas that provide us with ample energy and nutrients to kick-start our day. And one nutritious breakfast that is popular all over India is Upma. From North India to South India, Upma is a staple breakfast option for many families.

Now, if you are wondering whether Upma is good for weight loss, you are at the right place. Read on to find out if this wonderful and tasty breakfast option can aid in your weight loss journey.

Oh, and we also have a great low-calorie Upma recipe for you that you can try out! So, without further ado, let’s dive right in.

Upma – An Overview

Upma is made out of semolina, or sooji as it is more commonly called, and is a type of traditional Indian dish. It is versatile and can also be prepared in different ways. It can be consumed at breakfast, lunch, or even dinner.

Upma first originated in South India and is now a staple food in many parts of India. It is prepared by mixing semolina with water, spices, and different vegetables.

Some of the common vegetables used in Upma are onions, carrots, tomatoes, green beans, and even peas. The finished dish can also be garnished with chutney, yogurt, or even cilantro.

Upma – Nutritional Profile

Upma – Nutritional Profile

Now, let’s take a look at the nutritional profile of Upma.

One cup of Upma, which is approx. 155 gm contains the following:

  • Calories – 132
  • Saturated fat – 0.3g
  • Trans fat – 0.1g
  • Polyunsaturated fat – 2.4g
  • Monounsaturated fat – 0.9g
  • Sodium – 179 mg
  • Carbohydrates – 21g
  • Dietary Fiber – 2g
  • Sugar – 2.7g
  • Protein – 3.5g
  • Potassium – 191.4 mg

Thus, as you can see, Upma is low in fat and sugar. It also contains a good amount of carbs and protein. Moreover, it contains nutrients like sodium and potassium, which act as electrolytes in our body.

Is Upma Good for Weight Loss?

If your goal is to lose weight, then you should be eating fewer calories than your total body expenditure. Moreover, you should be following a weight-loss diet that includes healthy meal options that aren’t high in calories.

This is where Upma can step in and make a great addition to your weight loss diet. Upma is low in calories and can be a great option for people who are trying to lose weight.

It contains a good amount of fiber that can keep you full. This will help to curb your appetite and also prevent you from eating. Fiber will also help you regulate your metabolism and aid in healthy digestion, which further prevents constipation.

Upma also contains a healthy amount of protein, which helps to preserve muscle mass and improves body metabolism. Moreover, different recipes of Upma will help to increase the protein content when it is mixed with peas, lentils, or even nuts. 

Upma can be a great weight-loss meal. It is also a versatile food item and can be prepared in different ways. Healthy vegetables like tomatoes, onions, carrots, beans, and even spinach can be added to Upma, which further enhances its nutritional value.

Moreover, spices like coriander, turmeric, and even cumin can also be added to Upma, which can improve digestion and provide additional health benefits.

Low-calorie Upma Weight Loss Recipe

Below is a great low-calorie Upma weight loss recipe that you can easily prepare at home with just a few ingredients.

Ingredients:

  • 1 cup semolina (sooji/rava)
  • 1 tablespoon oil (preferably olive oil or any other healthy cooking oil)
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1/2 cup finely chopped onions
  • 1/4 cup finely chopped carrots
  • 1/4 cup finely chopped green beans
  • 1/4 cup green peas
  • 1/4 cup finely chopped bell peppers
  • 1/2 teaspoon grated ginger
  • 2-3 green chilies, finely chopped
  • 8-10 curry leaves
  • 1/4 teaspoon turmeric powder
  • Salt to taste
  • 3 cups water
  • Chopped coriander leaves for garnish

Instructions:

  • Dry Roast Semolina

Heat a non-stick pan over medium heat and dry roast the semolina until it turns golden brown. Keep stirring continuously to avoid burning. Once roasted, set it aside.

  • Prepare Vegetables

In the same pan, heat oil. Add mustard seeds and let them splutter, then add cumin seeds. Add chopped onions, green chilies, and grated ginger. Sauté until the onions are translucent.

  • Add Vegetables

Add chopped carrots, green beans, peas, and bell peppers. Stir-fry for 2-3 minutes until the vegetables are slightly tender.

  • Spices and Semolina

Add curry leaves, turmeric powder, and salt. Mix well. Slowly add the roasted semolina while continuously stirring to avoid lumps.

  • Cooking Upma

Pour in 3 cups of water gradually, stirring continuously to avoid lumps. Cover the pan and let it cook on low heat for 5-7 minutes or until the semolina is fully cooked and the upma has a smooth consistency.

  • Garnish and Serve

Garnish with chopped coriander leaves. Serve hot with a squeeze of lemon juice if desired.

Final Thoughts

If you are on a weight loss journey, adding Upma to your diet can be a great option. You get to reap the benefits of a low-calorie, high-fiber meal and also get the added benefits of all the green vegetables you add to it.

So, get some Upma now and get ready to indulge in a delicious, low-calorie, and nutritious weight-loss meal.

For professional nutrition guidance consult the best nutritionist in bangalore Silky Mahajan.

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Medical Nutrition

Fuel Your Body: Top 10 Best Iron-rich Foods for Optimal Health

Top 10 best Iron-rich foods for optimal health
Top 10 best Iron-rich foods for optimal health

When we talk about Iron in our diets, we don’t mean the element Iron. Iron as a dietary source refers to the mineral Iron that is present in our bodies, as well as certain food items.

Iron plays an important role in our bodies as a mineral and is the key component of haemoglobin, a type of protein that helps transport oxygen to our red blood cells.

The Centre for Disease Control and Prevention recommends getting around 8 mg of Iron per day for males and around 18 mg for females.

However, in India alone, there is a study that 50% of women are Iron deficient. Deficiency of this essential mineral can cause serious diseases like anaemia, which can result in further health complications.

So, how do you get enough Iron in your diet? Well, in this blog, we have discussed the top 10 food sources that are rich in Iron and can help you meet your daily requirements. So, without further ado, let’s get going.

Importance of Iron in Our Diet

Iron plays a critical health role in our bodies. It is necessary for many important body processes that keep us healthy. Below are the top health benefits of Iron.

Importance of Iron in Our Diet

1. Energy

Iron is responsible for carrying oxygen to our brain and muscles and, thus, is responsible for both our mental health and our physical performance.

2. Cognition

Iron is responsible for regulating our cognition levels. It can improve our concentration and also lead to better cognitive performance.

3. Hair growth

Research suggests that Iron deficiency can cause hair loss. Iron helps our hair follicles to get an adequate supply of nutrients through blood, which leads to improved hair growth.

4. Healthy Immune system

Iron in our bodies plays an important role in strengthening our immune system and also helps our body fight off infections and diseases.

Iron Deficiency – A Common Problem

Iron deficiency is one of the most common nutritional deficiencies that prevails among us. Since Iron is one of the primary components of red blood cells, a deficiency of Iron can cause anaemia.

This is a condition where our red blood cells cannot deliver oxygen to various parts of the body, which can result in chest pain, fatigue, and even shortness of breath.

Some common problems associated with Iron deficiency

  • Fatigue
  • Weakness
  • Shortness of breath
  • Pale skin
  • Chest pain and headache
  • Cold hands and feet
  • Restless leg syndrome

As you can see, Iron deficiency can cause various diseases and may also be the precursor to more serious complications in the future.

However, the good news is that there are a variety of food items that are naturally high in Iron, which you can add to your diet.

So, let’s have a look at the top 10 best Iron-rich foods that you can add to your diet.

Top 10 Best Iron-Rich Foods to Add to Your Diet

There are different food items that you can add to your diet to intake your daily recommended level of Iron. It is up to you to choose the one that best suits your dietary preferences and eating habits.

top 8 best iron rich foods to add to your diet

1. Red meat

Red meat is a great source of Iron, and the Iron content here is more easily absorbed by the body than other plant Iron sources.

2. Poultry

Among poultry, chicken and turkey are great sources of Iron. Try to include lean cuts while having poultry to keep the fat percentage in check.

3. Fish

Fish like tuna, salmon, and sardines are rich in Iron and also are a great source of omega-3, which have immense health benefits.

4. Shellfish

Shellfish, which includes clams, mussels, and oysters, have concentrated forms of Iron in them. Moreover, they also offer us essential nutrients which are vital for our well-being.

5. Beans and lentils

Legumes like chickpeas, lentils, and black beans are great sources of Iron. However, since they are plant-based sources of Iron, you can pair them with Vitamin C-rich food sources to enhance their absorption.

6. Soy and tofu products

Tofu and other soy-based products, like tempeh, are good sources of Iron, especially for individuals following a vegetarian or vegan diet.

7. Nuts and seeds

Some nuts and seeds, such as pumpkin seeds, sunflower seeds, and cashews, are rich in Iron. They also provide healthy fats and other essential nutrients.

8. Fortified cereals

Many breakfast cereals are fortified with Iron. Check the nutrition label to ensure you’re choosing a product with added Iron.

9. Dark leafy greens

Dark leafy green vegetables like kale, spinach, and Swiss chard contain high amounts of Iron. However, to enhance Iron absorption, you can have them with vitamin C-rich food items.

10. Dried fruits

Dried fruits, such as apricots, raisins, and prunes, are good sources of Iron. They also make for convenient and portable snacks that you can have on the go.

Final Thoughts

Iron is an essential mineral that plays an important role in our body, and its deficiency can cause health implications, which, if left unchecked, can worsen our health. Thus, it is a good idea to choose from the above Iron-rich food items that you can incorporate into your diet. 

However, suppose you have concerns about your Iron levels or are considering making significant dietary changes. In that case, it’s advisable to consult with a healthcare professional or a registered dietitian for personalized guidance.

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latest buzz

Thriving Through the Festive Season: 12 Essential Health Tips for 2023

health tips for the festive season
health tips for the festive season

“Amidst the festive lights and joy, let us not forget the most precious gift we possess: Our Health.”

It’s that time of the year again when festivities are knocking on our doors. And it’s a busy time for most of us where we will be busy attending parties, religious festivals, and having good times with our friends and families.

Thus, it can be difficult to maintain our nutrition and fitness goals amidst all the fun times, celebrations, and, of course, mouth-watering delicacies.

However, it’s not impossible either. With a few healthy strategies up your sleeve, you can enjoy the festive season and also avoid putting on extra kilos and reversing your healthy habits.

So, without further ado, let’s explore 12 healthy strategies that will help you stay fit through the festive season and allow you to savor that occasional barfi or halwa guilt-free!

12 Essential Tips to Stay Healthy During the Festive Season

Who said festivities and health don’t go together? Life is all about balance, and even you need to strike the perfect chord of balance between your festival fun and your health. After all, you don’t want to be left feeling sluggish and regretful once the music stops.

But fear not, we are here to help. Check out these 12 essential tips that will help you stay fit and healthy throughout the festivities.

10 essential tips to stay healthy during the festive season image

1. Eat before partying

Unless you aren’t fasting, it can be a good idea to eat a healthy meal before you go out for festivities and parties. Eating before heading out will make you feel full, and you will avoid junk food or overeating outside. It’s also not wise to skip meals as you will be more inclined to eat outside later.

2. Stay hydrated

Amidst all the fun and frolic, it can be easy to forget to drink water. However, staying hydrated is essential for your health. Try to drink at least 8 glasses of water a day. This will keep your energy levels up and also make your skin glow.

3. Prioritize meals over snacks

It can be easy to get swayed over so many delicious food choices during the festivities. However, prioritize eating a full meal before you intend to gorge on any snacks. This will curb your sweet cravings and prevent you from stuffing yourself with too many festive treats.

4. Eat balanced meals

Festive treats needn’t only be sweets. Religious offerings such as prasad often include fruits and vegetables. Thus, these healthy options can balance out the junk items and provide you with essential nutrients like vitamins and minerals.

5. Be mindful of buffets

If you are at a buffet, check out all the food items before you put anything on your plate. In this way, you will be less likely to pile on unhealthy food on your plate. Moreover, you can make healthy, conscious choices about the food you will eat.

6. Stay away from the food table

At parties, keep your distance from the food table. This will help you avoid mindlessly reaching for food as you talk and socialize with people. If you feel like you have a habit of recreational eating, then pop a chewing gum or mint in your mouth.

7. Be aware of sugar

Sugar is everywhere during the holidays. Thus, you should be aware of sugar in processed drinks and foods. If you cook at home, opt for natural sweeteners like jaggery, maple syrup, or even honey.

8. Stay active

It’s important to find ways to be active during the festivities. Try to squeeze in a home cardio workout in the morning before you start your day. Physical activity is a great way to keep your energy levels up and burn off those extra calories. Here’s a list of some cardio exercises that you can try at home.

9. Dance!

Indian festivities are all about dancing and shaking a leg or two. And dance is a great cardio exercise to burn those festive calories. So, don’t forget to dance to your heart’s content and have fun at parties.

10. Get enough sleep

It can be easy to get caught up in late-night parties and festivities with your friends and family. However, don’t undermine the importance of having a good night’s sleep. Try to get at least 7-9 hours of sleep every night, and you will wake up every morning feeling recharged and refreshed.

11. Practice stress-reduction techniques

For some, the festive season can be quite stressful with all the festive planning, partying, and outings. Thus, you should try to practice some stress reduction techniques like deep breathing, meditation, or even practice a 5-minute yoga session to keep your stress levels low.

12. Focus on what matters

Although holidays and festivities are about food, focus on having fun with your family and friends. The festival season is a great time to socialize and interact with people, create new bonds, and strengthen old ones.

Thus, if you have been strict with your diet all year round, it can be okay to let yourself loose once in a while and indulge in the festive goodness.

Final thoughts

The festive season is all about spending time with your loved ones and creating cherished memories. However, it is also important to prioritize your health amidst all the festivities so that you can stay healthy and active even after the partying ends.

Happy Holidays!

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latest buzz

Top 9 Health Benefits Of Apple Cider Vinegar ( ACV) For PCOS

acv for pcos blog banner
health benefits of apple cider vinegar for weight loss

Polycystic Ovary Syndrome, or PCOS, is a common disorder of our endocrine system and affects women who are in their reproductive age. In India, the prevalence rate of PCOS is about 22.5%, which is quite high compared to other countries.

PCOS is characterized by having irregular or long periods and can cause excessive hair growth in females, along with acne, weight gain, and even infertility. Although PCOS is caused by genetics, there are available several home remedies to counteract its symptoms.

Among these, apple cider vinegar (ACV), made from crushed and fermented apples, is believed to be a safe and effective remedy for dealing with the symptoms of PCOS.

In this blog, we will try to address all your questions regarding apple cider vinegar for PCOS and discuss its top 10 health benefits for people suffering from this disorder.

Is Apple Cider Vinegar Good for PCOS?

Apple cider vinegar is often recommended as a home remedy for women with PCOS. The reason is that women suffering from PCOS have an increased risk of diabetes. And ACV has been found to be helpful in reducing insulin resistance.

In a 2017 study, it was found that ACV improved insulin sensitivity in women with PCOS. In another 2013 study, ACV helped in restoring normal ovulatory function in women in 40 days.

Taking a small amount of ACV (around 1-3 tablespoons) before a meal can reduce the amount of sugar that is absorbed in our bloodstream.

Moreover, ACV is naturally antibacterial in nature, which inhibits the growth of bacteria in our gut and helps prevent leaky gut syndrome in women with PCOS.

Another 2012 study found that ACV might be good for regulating blood sugar levels and lipid parameters in adults. Thus, consuming apple vinegar can be good for your weight loss goals too.

Top 9 Health Benefits of Apple Cider Vinegar for PCOS

Apple cider vinegar is made from crushed apples, which are then fermented. During the fermentation process, various beneficial compounds like enzymes, acetic acid, and healthy bacteria form, which gives ACV its unique health properties.

health benefits if apple cider vinegar for pcos

Below, we have discussed the top 10 health benefits of ACV.

1. Improves Insulin Sensitivity

 A main symptom of PCOS is insulin sensitivity, which results in high blood sugar levels. This is because our body has trouble reacting to the insulin hormone. High blood sugar levels can further worsen PCOS in women.

However, studies and research have found that ACV helps improve insulin sensitivity in our body. This helps our body respond better to insulin and also maintains healthy levels of blood sugar in our body. This can help in regulating our hormones and reduce the symptoms of PCOS.

2. Aids in Weight Loss

Weight gain is another common concern in women suffering from PCOS. Apple vinegar has been shown to be effective in regulating our lipid profile, which makes it a viable solution for weight management. 

Moreover, ACV can also have slight benefits in increasing our metabolism, which can further regulate our body weight. However, ACV is just a supplement, and it is important to incorporate fat-burning exercises along with eating a balanced diet to manage our body weight.

3. Enhances Digestion

Experiencing digestive issues, bloating, gas, and constipation is common with women suffering from PCOS /PCOD. This is where ACV can act as a natural remedy.

ACV stimulates the production of certain digestive enzymes, which help in improving our digestion, leading to better gut health. This can further alleviate the digestive issues that women experience with PCOS.

4. Lowers Cholesterol

High cholesterol and triglyceride levels in our body can lead to an increased risk of heart attack. High cholesterol levels stem from an unhealthy diet and have also been linked to PCOS.

ACV has been found to lower our cholesterol levels. It acts by increasing our levels of good cholesterol and decreasing blood triglyceride levels.

5. Boosts Skin Health

ACV is antifungal and antibacterial in nature. It is also high in pectin, which is a polysaccharide and helps improve your skin’s barrier. Making apple vinegar a part of your skin routine makes your skin glow.

ACV might be the skincare ingredient you always needed, from reducing wrinkles and acne and balancing pH to lightening dark spots and hyperpigmentation. Take a clean piece of cotton and apply 2-3 drops of ACV on it. Wash your face and apply the cotton all over your face. Finish off with a moisturizer.

6. Strengthens Immune System

Apple vinegar is rich in vitamin C. Thus, it can be the perfect ingredient to add to your diet as it can help you strengthen your immune system.

If you are suffering from a cold or flu, drinking ACV in the morning can help fight infections and lead to faster recovery. You can also start drinking ACV regularly to prevent falling sick. The vitamin C present in it strengthens our body’s natural defenses and wards off infections and diseases.

7. Detoxifies the Body

ACV has antibacterial properties that combat harmful pathogens in our bodies. It stimulates our body’s natural detoxification process by promoting lymphatic drainage and improving circulation. This helps to flush out harmful microorganisms from our bodies.

ACV also acts as a liver cleanser by optimizing the liver’s detoxifying abilities. It helps the liver break down toxins and facilitates their elimination from our body.

8. Alleviates Symptoms of Acid Reflux

Apple cider vinegar is used as a home remedy for acid reflux. Although more research is needed to support this, ACV balances out the pH level in our stomach. This may help in reducing acid reflux to some extent.

However, if you are suffering from severe heartburn or GRE, it is advised not to treat yourself with ACV as it may worsen your conditions.

9. Enhances Nutrient Absorption

ACV contains high concentrations of vitamin C. Also known as acetic acid, vitamin C helps in the absorption of nutrients in our bloodstream.

Moreover, ACV improves our glycemic status as it delays gastric emptying. This enhances lipolysis and cellular glucose utilization, which also indirectly impacts nutrient absorption and utilization.

How to Consume Apple Cider Vinegar for PCOS?

It is important to remember that ACV is available in a highly concentrated form, and it is also a vinegar, which means it is highly acidic in nature. Thus, you should always exercise precaution before having it.

The regular dosage for ACV is to take 15 ml of ACV liquid and dilute it in 200 ml of water. For treating PCOS, a study found that taking 15 ml of the liquid mixed with 100 ml of water immediately after dinner produced the best results.

If you want to take ACV for weight loss and regulating your lipid profile, you can take it first thing in the morning. Thus, now you know how to drink apple cider vinegar for PCOS. For personalized advice on incorporating apple cider vinegar into your diet, please consult a nutritionist.

How Long Does It Take for Apple Cider Vinegar to Work for PCOS?

The time it takes for ACV to work for PCOS can vary from person to person. However, if you want to see the desired results, you will need to be consistent with your intake.

Ideally, you should take ACV for at least 4-5 weeks or even two months for it to work. Moreover, you should take it as a part of a balanced diet. Also, remember to engage in daily physical activity, as this will keep you healthy and in a good mood.

If you have low potassium levels in your body, then you might want to consult with a doctor before taking it, as it might further lower potassium levels in your body.

Moreover, ACV can also interact with medicines like insulin. In such cases, it is always advisable to take suggestions from your health provider.

Final thoughts

ACV is a great home remedy and can be useful for women suffering from PCOS. It has several health benefits and can strengthen our immune system and keep us healthy.

Living with PCOS can be challenging, which is why if you, too have this condition, you can give ACV a try.

However, it is always a good idea to consult a doctor before starting any supplements for treating any specific health condition.

FAQ

Does Apple Cider Vinegar Balance Female Hormones?


Apple cider vinegar helps our body to convert food proteins into amino acids. Amino acids are responsible for a variety of important functions in our body, including the regulation of our hormones. So, apple cider vinegar, thus, in fact, can help to balance female hormones.

Does ACV Affect Periods?


Studies have found that drinking this vinegar can lead to regularization of menstrual cycles. However, there is still no concrete scientific evidence present to back these claims.

What Does Apple Cider Vinegar Do for Ovaries?


Studies have found that ACV can lead to the reduction or complete elimination of ovarian cysts that arise from nutritional deficiencies. Also, drinking this type of vinegar can lead to more regular periods, although there is no concrete scientific backing for the same.

Can Apple Cider Vinegar Shrink Ovarian Cyst?


Yes, studies have indeed found that apple vinegar can be beneficial for treating ovarian cysts. However, studies have been carried out on ovarian cysts that formed due to PCOS and not due to other health issues.

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Top 9 Apple Smoothie Recipes For Weight Loss With Your Favorite Food

apple smoothie recipes for weight loss image
apple smoothie for weight loss image

Blog highlight – Discover the top 9 apple smoothie recipes for weight loss. Harness the benefits of the most recommended fruit by nutritionists in delicious blends!

We all grew up hearing the age-old phrase, “An apple a day keeps the doctor away.”

Interestingly, apples can fend off diseases and illnesses, ensuring you remain in the pink of health. Additionally, apples boast low calorie content and are rich in fiber. Furthermore, their intrinsic sweetness positions them as the perfect food for your weight loss journey.

Thus, apples should be a major part of your weight loss diet. However, did you know that there are endless fun ways to have apples!?

Well, in this blog, we have spiced things up a bit. Enter apple smoothies!

Hold onto your mugs as we bring you 9 mind-blowing apple smoothies for weight loss recipes that will leave you craving for more! 

And your weight loss woes? No more!

The Nutritional Power of Apples

Apples are often the most recommended fruit by nutritionists because they are among the most nutrient-dense fruits available. One serving of apples delivers a multitude of nutrients vital for our daily intake.

nutritional power of apples images

Now, let’s look at the nutritional profile of apples:

200 gms of apples have-

  • Fiber: 5 g
  • Calories: 104
  • Vitamin K: 4% of the DV (Daily Value)
  • Potassium: 5% of the DV
  • Copper: 6% of the DV
  • Vitamin C: 10% of the DV
  • Carbs: 28 g

Moreover, you also get vitamins B1, B6, and E. Apples are also a great source of polyphenols and plant flavonoids like quercetin and pectin, which protect us from serious illnesses.

Apart from their nutritional benefits, apples make a great base for smoothies.

Let’s find out why.

Why are apples great for smoothies?

Apples can be a great base for smoothies due to the following reasons:

1. Versatility

Apples pair well with various ingredients and enhance the flavor of the smoothie. Their natural sweetness reduces the need for adding external sweeteners.

2. Nutritional value

Apples have a high nutritional profile, which includes a significant dose of dietary fiber, vitamins, and antioxidants that contribute to a healthy diet.

3. Texture

They provide a smooth and creamy texture that makes the smoothie thicker and satisfying. Moreover, apples have a mild taste that doesn’t overpower the flavor of other ingredients.

4. Refreshing taste

You can combine apples with milk, curd, or even other fruits like papaya, which gives a refreshing taste to your smoothie.

Thus, apples can be used to make delicious smoothies!

Moving on, let’s look at the 9 top apple smoothie recipes for weight loss that you can make with your favorite food for weight loss!

Top 9 Apple Smoothie Recipes for Weight Loss with Your Favourite Foods

Apples make the perfect ingredient for shakes and smoothies. Read on to find out the top apple smoothie recipes that you can make at home.

apple smoothie recipes for weight loss image

1. Apple and Oats Smoothie

Ingredients: Apples, oats, almond milk, and cinnamon.

Recipe: Blend together chopped apples, a handful of oats, almond milk, and a pinch of cinnamon until you get a smooth consistency.

Weight Loss Benefit: Oats are high in fiber, which aids in digestion and keeps you feeling full, which helps curb your appetite. Thus, it’s a great apple oats smoothie for weight loss.

2. Apple Kiwi Delight

Ingredients: Apples, kiwi, chia seeds, and coconut water.

Recipe: Combine chopped apples, kiwi slices, a teaspoon of chia seeds, and coconut water. Blend them together until the mixture is creamy.

Weight Loss Benefit: Kiwi is low in calories and high in vitamin C. This boosts your metabolism and aids in fat burn. Try this apple kiwi smoothie for weight loss, and you won’t be disappointed.

3. Banana Apple Fusion

Ingredients: Apples, bananas, almond butter, and skim milk.

Recipe: Blend together chopped apples, a ripe banana, a spoon of almond butter, and skim milk for a protein-packed smoothie.

Weight Loss Benefit: Bananas provide energy and are rich in potassium, which helps in muscle building and converts food into energy. Try this apple banana smoothie for weight loss, and you will be surprised at how full you will feel for hours.

4. Cucumber Apple Freshness

Ingredients: Apples, cucumber, mint leaves and lime juice

Recipe: Mix chopped apples, sliced cucumber, a few mint leaves, and a squeeze of lime juice. Blend them well for a refreshing drink.

Weight Loss Benefit: Cucumbers are low in calories and have a high water content, promoting hydration and satiety. This apple cucumber smoothie for weight loss is perfect for hot summers when you want to quench your thirst.

5. Pineapple Apple Tropical Twist

Ingredients: Apples, pineapple, coconut milk.

Recipe: Combine chopped apples, pineapple chunks, and coconut milk. Blend until you get a smooth and tropical consistency.

Weight Loss Benefit: Pineapple contains bromelain, which aids digestion and also reduces inflammation. This apple pineapple smoothie for weight loss has a refreshing taste and is also packed with nutrients.

6. Creamy Apple Yogurt Smoothie

Ingredients: Apples, yogurt, honey, vanilla extract.

Recipe: Blend together chopped apples, a cup of yogurt, a drizzle of honey, and a drop of vanilla extract for a creamy delight.

Weight Loss Benefit: Yogurt is rich in protein and probiotics, promoting gut health and muscle growth. The next time you have some yogurt lying around, try to make an apple yogurt smoothie for weight loss!

7. Spinach Apple Green Boost

Ingredients: Apples, spinach, lemon juice, ginger.

Recipe: Mix chopped apples, a handful of spinach, a squeeze of lemon juice, and a small piece of ginger. Blend until smooth for a green energy boost.

Weight Loss Benefit: Spinach is low in calories and high in nutrients, aiding metabolism and providing essential vitamins. Try this spinach apple smoothie for weight loss, and also watch your skin glow!

8. Lemon Apple Detox

Ingredients: Apples, lemon, flax seeds, water.

Recipe: Combine chopped apples, juice of one lemon, a teaspoon of flax seeds, and water. Blend for a detoxifying treat.

Weight Loss Benefit: Lemon aids in digestion and detoxification, promoting a healthy metabolism. This apple-lemon smoothie for weight loss is a no-brainer when you want to shed those extra pounds!

9. Mango Apple Tropical Dream

Ingredients: Apples, mango, turmeric, almond milk.

Recipe: Blend together chopped apples, mango chunks, a pinch of turmeric, and almond milk for a tropical dream smoothie.

Weight Loss Benefit: Mangoes are rich in vitamins and minerals, promoting a healthy metabolism and aiding digestion. An apple mango smoothie for weight loss? Could your weight loss journey get any more delicious?

And that’s a wrap!

Final thoughts 

Armed with these 9 easy and delicious recipes, you can now have an apple every day and never get bored of the same taste again. Simple and easy to prepare, these 9 recipes will give you a nutritional boost at any time of the day.

Happy slurping!