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Diabetics & Mangoes: A Healthy Choice or Risky Treat?

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mango

A lot of my clients approached me recently because of few posts shared on whether mangoes are good or bad for diabetic people. In simple words:

Eating low-glycemic index foods (GI value <=55) is considered as an important tool to control diabetes. If we look at the glycemic index of mango, it is 51 which gives us an indication that: it is safe to eat a mango. But, the question here is

Eating Mangoes Without Portion Control? A Big No!

Specifically for diabetic people, I really don’t recommend any fixed rule (for example eat 1/2 bowl or one slice per day) to eat mangoes because it depends on multiple factors including sugar levels.

Top 5 Key Considerations for Diabetics Eating Mangoes

  1. If you are pre-diabetic then you can enjoy mango provided you are maintaining the portion size e.g. 1/2 cup
  2. Keep a track of the total carbohydrates intake in a day. FYI, 1/2 cup of mango contains 35 gms carbohydrates
  3. If sugar levels are too high then it’s always good to eat mangoes under expert advice. Even a single slice of mango can spike up the blood sugar levels in highly diabetic people
  4. Avoid eating mango with other high carb food or food with high glycemic index. Instead can be eaten as in between snack.
  5. It’s always good to consult Diabetologist or Diabetes educator to avoid any health risk.

Conclusion

As a diabetic person you can enjoy mango provided you maintain the portion size, cut down and keep a track of total carbohydrates intake in a day, exercise regularly and stay stress-free.

If you have any questions regarding nutrition tips or weight management, please schedule an online appointment for a diet consultation with Dt. Silky Mahajan for expert guidance.

Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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latest buzz Sports Nutrition Weight Management

Keto Diet, Is It Good or Bad for your Health?

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keto diet

These days everyone wants to follow Ketogenic diet or Paleo diet just to get quick results in terms of weight loss. For those who are not aware of Keto diet, let me try to explain it in simple words: Keto diet, also known as low-carb diet or low-carb high-fat (LCHF) diet restricts the type and amount of carbohydrates you eat.

Such diets are high in Fat (60-75%), adequate in Protein (15-30%) and low in Carbohydrates (5-10%). Again, exact PFC (Protein, Fat & Carbs) ratio depends on an individual based on their body response and other activity factors. Of course, this diet doesn’t suit everyone.

I can’t deny saying that it not only helps in weight loss but also reduces the risk factors associated with type 2 diabetes and high blood pressure. At the same time, it is important to learn the flip side of this diet. 

Low-carb diets such as Keto diet may deplete your serotonin levels. Serotonin is an important chemical and neurotransmitter in the human body which helps to improve your mood, well being and promotes feelings of satisfaction after eating.

Low-carb intake reduces serotonin levels and can lead to irritability, restlessness, depression and anxiety. It is called ‘Atkins attitude’.

A lot of people (especially women) start following low-carb diets by surfing few websites without even knowing their blood parameters and consequences and don’t even realize when/how they hit severe side-effects as mentioned.

Please try to understand that such kind of low-carb high-fat diets should be followed (if you wish to) very carefully under certified nutrition expert’s advice only to avoid any health issues in the longer run.

Make sure that you undergo a health screen to rule out any rare conditions or contraindications to your health that may be unknown to you.

7 key benefits of Keto Diet:

  • Helps in weight loss
  • Helps obese women with PCOS
  • Helps fighting type 2 diabetes
  • Lowers Blood Pressure
  • Helps to control epileptic seizures (assuming no heart disease)
  • Stable energy levels
  • Improves Metabolic Syndrome

Side-effects of Keto Diet:

  • Headache
  • Dizziness
  • Sleep problems
  • Mood swings
  • Anxiety
  • Depression
  • Irritation
  • Muscle cramps
  • Constipation
  • Sharp rise in LDL cholesterol

Conclusion

In the longer run, rather than ignoring any nutrient (like carbs in Keto diet) it is always good to follow a well-balanced diet that is low in unnecessary fats and sugar and high in vitamins, minerals and other nutrients.

If you have any questions regarding nutrition or weight management, please schedule an online appointment with Dt. Silky Mahajan.

Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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latest buzz Sports Nutrition

Why Is Water Important For A Sport Person?

water vital nutrient for sportsperson
water vital nutrient for sportsperson

Water is one macronutrient, which is mostly neglected. It is important to understand that water is essential for health; it controls your body temperature and lubricates your joints. It also helps in transporting of nutrients to give you energy and keep you healthy.

If you’re not properly hydrated, your body can’t perform at its optimum level. You may experience fatigue, muscle cramps, dizziness, or more severe symptoms.

important of water for Kidney Health

Top 11 Benefits Of Water For A Sports Person

1. One of the most important macronutrient during exercise.

2. Act as cooling agent to the body and regulates your body temperature.

3. Reduction of body water content as little as 2% can also reduce performance BY 10%– 20%.

4. Helps in transporting nutrients and oxygen to cells.

5. Aiding in blood circulation.

6. Contributes to eliminate the byproducts of the body’s metabolism.

7. Moisturizing the skin.

8. Moistening mucous membranes.

9. Lubricating and cushioning joints.

10. Aiding in digestion.

11. Protecting and cushioning vital organs.

Recommended Daily Water Intake For A Sports Person.

2-3 liters of water per day is recommended, however , for sports persons, this may not be true. The amount of water you need depends on your current hydration level, the climate, duration, and intensity of exercise.

For sports person, general thumb rule is to drink 50ml of water per kg of body weight for vigorous exercise. Off course you need to consider loss of fluid during exercise.

Note: Water has zero calories.

If you have any questions regarding sports nutrition or weight management, please schedule an online diet consultation with the best dietitian Silky Mahajan.

Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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latest buzz Sports Nutrition Weight Management

How Antioxidants Fight Free Radicals In Our Body?

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899bc5 e461b60d87be4570a94da04eb120b572mv2.webp feature
Antioxidants

Sportsperson’s body consumes a vast amount of oxygen during different workouts. It uses oxygen to release energy from metabolic fuels, mainly glucose and fat, and power muscle activity. But oxygen has a downside.

As a very unstable molecule, it has a tendency to generate free radicals. As per studies, sportspersons involved in strength and endurance training tend to produce more free radicals than individuals.

Let’s Try To Understand What Free Radicals Are?

Highly reactive in nature, Free radicals target your tissues, DNA and polyunsaturated fatty acids within your cell membranes. This leads to a chain reaction which ultimately results in cellular destruction.

As a result, they are responsible for aches, pain, fatigue, aging, prolonged recovery and for causing diseases like cancer, high blood pressure, immune system deficiencies, stroke and other degenerative diseases.

In addition to prevention of nutrient deficiency disorders, a group of vitamins, minerals, and enzymes called antioxidants have been identified that protect your body from such chemical damages.

Antioxidants are scavengers of free radicals. In simple terms, antioxidants protect your cells against free radicals, which cause damage and may play a role in diseases such as heart disease and cancer. When the free radicals outnumber the antioxidants, it leads to a state, which might cause such diseases.

Top 12 Factors Promoting Excessive Free Radical Formation

  1. Air pollution
  2. Smoking
  3. Alcohol intake
  4. Toxins
  5. High blood sugar levels
  6. Excessive sunbathing; radiation
  7. Viral or bacterial infections
  8. Excessive intake of zinc, copper, iron or magnesium
  9. Too little oxygen in the body
  10. Excessive oxygen in the body
  11. Tissue damage due to excessive workout
  12. Antioxidant deficiency

Different Antioxidants Benefit Various Parts Of The Body

There is a broad range of antioxidants found in nature, and various antioxidants provide benefits to different parts of the body. For example, Beta-carotene is highly beneficial for good vision and eye health. Lycopene is beneficial for helping in maintaining prostate health.

Flavonoids are good for a healthy heart and Astaxanthin followed by Beta-carotene combined with vitamin E has been shown to be one of the most powerful antioxidant combinations for helping protect the skin from reactive species of oxygen.

Apart from skin care, it is beneficial in boosting immunity as well. Please note that all these antioxidants should be taken under supervision only.

Here Are Top 9 Key Benefits Of Antioxidants

  • Protects your heart
  • Good for eye health
  • May boost your brain function
  • May decrease oxidative stress
  • Prevents cancer
  • Vitamin C and E help in speedy recovery
  • Good for hair growth
  • Keeps your skin healthy
  • Improves immune system

Top Antioxidants Sources

food Source of Antioxidants

Should You Take Antioxidant Supplements?

Antioxidants play a very important role during the survival of all living beings. Though the human body has the capability of developing its own antioxidants, however, dietary intake of antioxidants is important for optimal health depending upon your lifestyle and workout patterns.

At the same time, excessive intake of isolated antioxidants can have toxic effects. Therefore, you should avoid high-dose antioxidant supplementation and better take an expert nutritionist advice before taking any dosage.

If you have any questions related to diet consultation or weight loss, please schedule an online appointment with Dietitian Silky Mahajan.

For inquiries, please feel free to email us at info@foodsandnutrition.in or call us at 7829999400. 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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latest buzz Sports Nutrition

Top 5 Myths & Facts about Milk

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Myths Facts about Milk th
Milk

Myth#1

Drinking Milk leads to weight gain. If you want to reduce weight then don’t drink milk.

Fact

It is always good to consider milk as part of your daily diet because; it provides valuable macronutrients (Protein, Fat & Carbohydrates) as well as micronutrients (Vitamin D, C, A, B Vitamins, Calcium, Iron, Magnesium, Phosphorus, Potassium & Zinc).

There are so many benefits from drinking milk other than just “strong bones”.

Milk helps you gain weight only when it contributes to a calorie intake greater than what you burn in a day.

As an adult, if you are looking for weight loss then low-fat/skimmed milk is recommended because, it is low in saturated fat and fortification process of milk ensures that lower-fat milk is nutritionally same as whole milk.

Myth#2

There is no harm drinking unlimited milk.

Fact

Too much quantity of anything is bad. Milk contains D-Galactose, which has been shown to induce oxidative stress damage and chronic inflammation that further leads to heart disease, bone loss, muscle loss & cancer.

Considering these facts, we should avoid high milk consumption to reduce risk of mortality in both men and women. It is recommended for adults not to drink more than 2-3 glass of milk per day and again it varies as per individual needs.

Myth#3

Flavoured milk is not healthy as plain milk

Fact

It totally depends on artificial sweeteners and colors added into flavored milk. If it’s loaded with too much artificial sweeteners and colors, better to avoid it. You can try and make smoothies instead which is a healthier option.

Myth#4

We should avoid milk during cough & cold.

Fact

Avoid taking plain milk in case of cough and cold as it may make phlegm thicker and more irritating to your throat. Turmeric mixed in warm milk is a popular and effective way to fight against cold and cough because,

Turmeric has a strong antioxidant, which helps in boosting immunity and treating many health problems. Drinking a glass of warm turmeric milk before sleep helps in faster recovery from cold and cough.

Myth#5

Don’t drink milk in night as it might disturb your sleep.

Fact

If you are lactose intolerant then you should avoid drinking milk in the night, as it will often keep you up due to digestive issues. Also, please avoid drinking cold milk in the night if you are suffering from cold and flu.

In other cases, its good to have glass of milk as it helps to induce sound sleep because of amino acid known as tryptophan and melatonin, a hormone that regulates sleep.

If you have any questions regarding healthy nutrition or weight management, please schedule an online appointment with Dt. Silky Mahajan.

Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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Categories
latest buzz Sports Nutrition

Apple Cider Vinegar Health Benefits in Addition to Weight Loss

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899bc5 79af9c25f0d94b448c12202784475f40mv2 featured
Apple Cider Vinegar

Top 13 Health Benefits of Apple Cider Vineger

  1.     Helps in reduction of abdominal fat
  2.     Improves insulin sensitivity and helps in lowering blood sugar responses post meals
  3.     Anti-bacterial & anti-microbial properties
  4.     Improves heart health
  5.     Good for Skin glow
  6.     Aids digestion
  7.     Helps to detoxify your body
  8.     Boosts immunity
  9.     Can reduce blood triglycerides, cholesterol and blood pressure
  10.     Reduces sugar craving
  11.     Helps in treating acid reflux by maintaining PH levels.
  12.     Reduces risks of chronic diseases and helps in boosting energy levels
  13.     Contains probiotics (good bacteria that helps to keep you healthy)

Note: Apple cider vinegar is not a probiotic, but it is prepared with an ingredient that is helpful to probiotics.

How to Consume Apple Cider Vinegar

    Option 1: Add 1 tbsp of apple cider vinegar in 1 glass of lukewarm water and drink it 30 minutes before each meal to speed up your weight loss

    Option 2: Add 1 tbsp of apple cider vinegar in 1 glass of lukewarm water and drink this mix twice a day

    Option 3: Add 1 tsp of cinnamon and 2-3 tbsp of apple cider vinegar in 1 glass of lukewarm water and drink it 30 minutes before each meal

    Option 4: Add 1 tsp of Maple syrup and 1 tbsp of apple cider vinegar in 1 glass of lukewarm water and Drink it 2-3 times daily

Recommendation

Use organic, unfiltered apple cider vinegar with the “Mother” label. Bragg is one of the most popular options. You should use ACV with the label as “with the mother” which is a friendly bacteria and should be raw & unfiltered.

Warning

    If you are on any medications then consult with your doctor before taking it

    Don’t drink too much as this will have negative effects

If you have any questions regarding nutrition tips or weight loss, please schedule an online appointment for a diet consultation with Dt. Silky Mahajan for expert guidance.

Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).