Tips for diabetics
Low Carb Diet for Type 2 Diabetes
Following a low-carb diet helps you lose weight and, more importantly, helps you control your blood sugar, reduce insulin resistance and recover from diabetes. In this article, learn about the foods you can eat and the foods you should avoid, the symptoms of sugar withdrawal and how to deal with them, how to start following a low-carb diet, some golden tips for sticking to this diet, and some suitable recipes. A low-carb diet contains less than 26% of total daily calories from carbohydrates. For example, for people on a 2,000-calorie-per-day diet, this equates to less than 130 grams of carbohydrates per day. The foods that can be eaten on a low-carb diet vary depending on the daily carbohydrate intake, and some foods that are high in carbohydrates such as fruits, starchy vegetables, and whole grains can be eaten in moderation. Foods to eat and foods to avoid A low-carb diet involves reducing your intake of foods that are high in carbohydrates and added sugar, such as pasta, bread, sugary foods, sweets, and starches, and increasing your intake of foods that are high in protein, fat, and vegetables. Foods that can be eaten on a low-carb diet? Here are some foods to eat on a low-carb diet: Meat: beef, lamb, chicken Fish: salmon, tuna. Eggs: whole eggs, egg whites, egg yolks. Non-starchy vegetables: spinach, cauliflower, broccoli, carrots, asparagus, tomatoes. Low-carb fruits: oranges, strawberries, raspberries. Nuts and seeds: walnuts, almonds, pistachios, sunflower seeds, chia seeds. Full-fat dairy products: cheese, yogurt, butter. Fats and oils: avocado, avocado oil, olive oil, coconut oil Foods that can be eaten in moderation on a low-carb diet? There are some foods that contain carbohydrates but can be eaten in moderation on a low-carb diet, such as: Starchy vegetables: such as potatoes, sweet potatoes, peas, corn High-carb fruits: such as mango, banana, and pineapple. Whole grains: such as brown rice, quinoa, oats. Legumes: such as lentils, chickpeas, and beans. High-carb dairy products: whole milk and yogurt Dark chocolate has many health benefits as it is rich in antioxidants, and can be eaten on a low-carb diet. You should choose dark chocolate that contains at least 70% cocoa. Try to drink sugar-free drinks such as sugar-free tea and coffee. Since many drinks can be high in carbohydrates, calories, and added sugar, read the ingredient label on any product before buying it. What foods should be avoided on a low-carb diet? There are some foods that contain high levels of carbohydrates, so they should be avoided when following a low-carb diet, such as: sweet snacks Such as candy, baked goods, ice cream, and other products that contain added sugar. refined grains Such as white rice, white pasta, tortillas, crackers. Low fat products Including dairy products, cereals, or crackers that are low in fat but contain added sugar. processed foods Such as fast food, cookies, potato chips, and pastries. sugar-sweetened beverages Such as soda, sweet tea, sports drinks, and energy drinks. How do I start a low-carb diet? When the body is accustomed to eating foods that contain high levels of carbohydrates, in order to follow a low-carb diet, a series of stages must be carried out and a gradual transition must be made. This ensures reducing the symptoms of sugar withdrawal and reducing the feeling of fatigue and exhaustion. This is done through: Diet First week In the first week, the following steps are followed: Eat three filling meals without eating any snacks between main meals. Fasting for 12 hours, including sleeping hours, and not consuming any foods or drinks that contain calories during the fasting period. It is possible to drink water, coffee, and tea, without sugar or sweeteners. Completely avoid products containing sugar such as: soft drinks, sweets, chocolate, ice cream, and fruit juices. Completely avoid eating fast food and processed foods. Second week In addition to the steps followed in the first week, we also do the following: Stop eating starches such as rice, pasta, whole grain bread, and potatoes. Eat vegetables with every meal. The third week In addition to the plans followed in the first and second weeks, we also do: Eat only two main meals instead of three. We fast for 16 hours before the first meal and 8 hours before the second meal. Eat meat or chicken soup during the fasting period. Week 4 In addition to the steps taken in the previous weeks, we keep the daily intake of carbohydrates to less than 50 grams and they must be from foods allowed in the low-carb diet. 2. Sports Physical activity should be gradually practiced according to the following stages: First week Walk for half an hour a day, three times a week. Second week Walk for half an hour a day, six times a week. The third week Walk for an hour three times a week. Do resistance and muscle building exercises for half an hour once every three days. Week 4 Walk for an hour three times a week. Do resistance and muscle building exercises for an hour once every three days. Sugar withdrawal A low-carb diet has many health benefits, such as losing excess weight, recovering from diabetes, and reducing the risk of cardiovascular disease in the long term, but in the short term, giving up sugar may lead to sugar withdrawal symptoms, such as fatigue and sugar cravings. Why does sugar withdrawal happen? Eating sugar causes the release of certain neurotransmitters in the brain, such as endorphins and dopamine, which are responsible for the feeling of happiness. Endorphins are natural opiates that reduce pain after injury and increase feelings of happiness after exercise, while dopamine plays a role in addiction and cravings for sugar. Sugar withdrawal symptoms Reducing sugar intake can lead to psychological and physical withdrawal symptoms. The severity of these symptoms varies from person to person and can last from several days to several weeks. Sugar withdrawal symptoms include: Craving for sugar. Depression and anxiety. Changes in sleep pattern. Difficulty concentrating. Fatigue. Irritation. Nausea. Dizziness or vertigo. Sugar cravings also include cravings for carbohydrates such as potato chips or pasta. These symptoms gradually fade and disappear completely within several days or weeks. Dealing with Sugar Withdrawal Symptoms Sugar withdrawal symptoms disappear quickly and may not exceed a few days, so sugar withdrawal does not require long-term treatment, but it is possible to reduce these symptoms through the following tips: Eat plenty of vegetables Fiber helps you feel full for longer and reduces hunger. It also helps regulate blood sugar levels, which reduces food cravings caused by blood sugar fluctuations. Eat balanced meals Eating a variety of meals that contain balanced amounts of healthy foods, including protein and healthy fats, helps promote feelings of fullness, regulate blood sugar levels, and reduce sugar cravings. get enough sleep Sleep is essential for physical and mental health, and lack of sleep can contribute to food cravings and foods high in added sugars. Exercise In addition to the many health benefits of exercise, studies have also shown that regular physical activity helps reduce sugar cravings, even if the physical activity is short periods of exercise, but these periods must be regular. Stick to a low-carb diet In general, a low-carb diet is easier to stick to than other diets, but it offers a variety of foods to eat. Following the following tips may help increase your chances of sticking to the diet and making it a lifestyle. You should eat only when you feel hungry, and stop when you feel full. Allocate a specific time and place to eat, and avoid distractions while eating, such as the TV or mobile phone, in order to enjoy eating on the one hand and distinguish the feeling of fullness to stop on the other hand. Eat slowly and start with dishes that take time to eat, such as salad or soup, as the body automatically begins to give signals of satiety 20 minutes after starting to eat. Keep in mind that a low-carb diet is a lifestyle, not just a diet that will stop after a few weeks. When we feel the desire to eat sugar, we must make sure that we are not thirsty or hungry, because the brain may interpret signals related to eating incorrectly. Planning and preparing meals ahead of time, because having the right healthy food available when you feel hungry helps you stick to your low-carb diet and prevents binge eating. Forgiving yourself and not beating yourself up if you deviate from the low-carb diet, and understanding that bad eating habits have been formed over many years, and it is difficult to change them from the first attempt overnight. Set small, realistic, achievable goals. The feeling of accomplishment on a daily basis motivates you to continue towards the bigger goal. It is possible to control our actions, but it is not possible to control the result. That is, it is possible to adhere to a low-carb diet for two weeks, but it is not possible to judge the possibility of losing 3 kilograms of excess weight during these two weeks. Every positive step we take every day, no matter how small, is better than staying in the same place, so it is important to enjoy any achievement or any step, no matter how small. Failure is part of success, and even if we can't succeed today, tomorrow will be an opportunity for a new beginning towards success without feeling guilty. It is possible to tell close people about our plan, program and goals, and ask for their help and support. It is preferable to stay away from negative people at least in the first period to avoid frustrations and negative feelings. We must feel and understand that we eat to live and not live to eat. Great Low Carb Diet Recipes Breakfast and dinner recipes Egg salad. Spinach egg rolls. Watercress salad with feta. Avocado cheesecake. Cheese bread. Cheese rolls. Strawberry parfait. Low carb pancakes. Cheese platter with cherry tomatoes. Tuna sandwich. Vegetable omelette. Masala omelette. Omelette with mushrooms. Eggs with feta cheese. Coconut flour cookies. Egg and cheese bread. Lunch recipes Chicken kofta fingers. Grilled chicken strips. Zucchini gratin. Chicken butter with zucchini. chicken wings. Chicken and mushroom soup. Grilled chicken with salad. Creamy chicken. Zucchini boats with chicken and cheese. Vegetable casserole with kofta and mozzarella. Vegetable soup with fish pieces. Fajita. Eggplant rolls with meat. Grilled fish fillet. Cauliflower and vegetable dish. Fish and spinach soup. Eggplant tray with chicken. Cauliflower casserole. Cabbage lasagna.
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How many carbs are in keto?
How many carbs are in keto? The keto diet limits carbohydrate intake and replaces it with fat. This puts the body into a state of ketosis, where the energy needed by the body to perform its various functions is obtained by burning stored fat in the body instead of burning the sugar found in carbohydrates. So, what is the amount of carbs in keto? Find out through the following article. When a person consumes carbohydrates, the body converts those carbohydrates into sugar, which the body's cells use for energy. Reducing the amount of carbohydrates consumed causes the body to rely on burning fat for energy, and as a result, glucose levels in the body decrease. This leads to: Lose excess weight by reducing hunger and increasing metabolic rate. Controlling type 2 diabetes by reducing insulin resistance. A person who follows the keto diet eats foods that contain high levels of fat, moderate levels of protein, and very low levels of carbohydrates. It is important to know the amount of carbs in keto in order to adhere to the amount of carbohydrates allowed in keto. Why should you control your carb intake on keto? A female on the keto diet should consume 40 to 50 grams of protein per day, while a male should consume 50 to 60 grams of protein per day. In general, a person should consume up to 50 grams of carbohydrates per day to keep the body in ketosis and continue burning fat. But different keto diets vary in the amount of carbohydrates allowed in keto as well as the amount of protein and fat allowed as follows: Standard Ketogenic Diet: 70% of a person's intake should be fat, 20% protein, and 10% carbohydrates. High Protein Ketogenic Diet: In general, 60% of a person's intake is fat, 35% protein, and 5% carbohydrates. Cyclic ketogenic diet: There is a cycle of 5 low carb days and 2 high carb days. The amount of carbs in keto varies depending on the type of diet you follow. However, experts who recommend ketogenic diets tend to recommend the standard keto diet as it is the subject of many studies and research. How to calculate the amount of carbs in keto It is important to know the amount of carbohydrates in different foods for anyone following the keto diet, and anyone can calculate the number of net carbohydrates in a meal by subtracting the amount of fiber from the total number of carbohydrates. If the food is processed, a person should also subtract half of the sugar alcohol content. These amounts are included on food labels, and here's how to calculate it in more detail: net carbs They are also called digestible carbohydrates because the body is able to absorb them. To calculate the number of net carbs in a meal, you subtract the fiber content from the total carbohydrates. If the food is processed, you also subtract half of the sugar alcohol content. Total Carbohydrates These are all the carbohydrates in a serving of food, including the kind that the body cannot completely digest and convert into glucose for energy. Fiber Fiber is a type of carbohydrate that the body cannot digest and therefore cannot be converted into glucose and is not stored and used for energy by the body. The amount of fiber is usually included in the total carbohydrate count, but not in the net carbohydrate count. sugar alcohol Not all sugar alcohols are digested by the body, so they have less of an effect on blood sugar levels than regular sugar. Some examples of sugar alcohols include: Hydrogenated starch Mannitol Sorbitol isomalt Xylitol Maltitol Lactitol In order to calculate the net carbohydrate count in processed foods, a person also needs to subtract half of the sugar alcohols from the total carbohydrates. Low carb foods We will learn about the amount of carbs in keto by knowing the number of net carbs that different foods contain. Subtracting the fiber and half the amount of sugar alcohols from the total number of carbs in these foods. Fresh meat and fish These foods make up a big part of the keto diet, because they don't contain carbohydrates and are good sources of protein and other nutrients. Here's a list of meats and fish that can be eaten on the keto diet: veal. Lamb meat. turkey Chicken Oysters salmon Tuna cod Sardines Eggs, dairy products and cheese The amount of carbohydrates in these foods is as follows: Foods Net Carbs per 100g Eggs 0.76 grams cheddar cheese 2.44 grams Greek yogurt 3.98 grams Cheese is low in carbs but high in fat, making it a good choice for the keto diet. 100 grams of cheddar cheese contains 2.44 grams of carbs and 34 grams of fat. Vegetables Dark green vegetables, such as broccoli, are low in carbs and rich in magnesium, protein, vitamin C, and antioxidants. Here's how many carbs are in some vegetables: Foods Net Carbs per 100g Broccoli 4.04 grams Cauliflower 2.97 grams Kali 0.32 grams Zucchini 2.11 grams Eggplant 2.88 grams Spinach 1.43 grams Fruit Fruits contain high levels of sugar, so it is preferable to reduce the amount of fruit eaten and replace it with vegetables. This is the amount of carbohydrates found in low-carb fruits. Foods Net Carbs per 100g Avocado 1.83 grams Tomatoes 2.69 grams raspberry 5.44 grams Yellow watermelon 7.36 grams Nuts and seeds This is the amount of carbohydrates in the seeds: Foods Net Carbs per 100g brazil nuts 4.24 grams Walnut 6.63 grams Almonds 10.03 grams hazelnut 7.00 grams Flax seeds 1.58 grams Foods that contain high amounts of carbohydrates Products that contain wheat, such as rice, pasta, and cereals, are high in carbohydrates. Therefore, a person on the keto diet should avoid them. Here is the amount of carbohydrates in high-carb foods high carb vegetables Foods Net Carbs per 100g potato 16.17 grams Turnip 13.09 grams Beetroot 6.76 grams maize 16.70 grams Carrots 6.78 grams High carb fruits Foods Net Carbs per 100g Apple 11.41 grams Pear 12.13 grams Banana 20.24 grams Mango 13.38 grams Nuts, beans and legumes Foods Net Carbs per 100g Cashew 24.97 grams Hummus 16.80 grams Beans 10.75 grams Lentils 52.65 grams Recovery advice from the 5.6 team It is important to know the amount of carbohydrates in different foods than to know the amount of carbs in keto. This allows optimal adherence to the keto diet and obtaining the various health benefits associated with it.
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How does diabetes lead to high cholesterol?
How does diabetes lead to high cholesterol? Diabetes increases the level of cholesterol in the blood, and through lifestyle changes, cholesterol levels can be controlled and thus reduce the risk of heart disease, by following a low-carb diet and exercising regularly, which helps reduce the level of cholesterol in the blood to the normal level. Learn in this article about the relationship between diabetes and high blood cholesterol and how to manage high blood cholesterol and recover from diabetes. The relationship between diabetes and high cholesterol Diabetes can cause an imbalance between HDL, or good cholesterol, and LDL, or bad cholesterol, levels. LDL particles stick to the arteries of people with diabetes and cause damage to the walls of blood vessels. Glucose binds to lipoproteins, molecules that carry cholesterol and triglycerides into cells. Sugar-coated LDL stays in the bloodstream longer, causing plaques to form that can narrow or block arteries. In addition, people with type 2 diabetes have low levels of good HDL cholesterol, while triglyceride levels are high. Both of these factors increase the risk of heart disease. There are many diabetics who suffer from what is known as diabetic dyslipidemia, which is a condition of lipid disturbance in the body resulting from diabetes, and in this case: Low levels of good cholesterol. High bad cholesterol levels. High triglyceride levels. Cholesterol is a waxy substance made by the body and found in some foods. It represents a group of fats or lipoproteins found in the blood, which include: Good cholesterol HDL. LDL cholesterol. LDL cholesterol Low-density lipoprotein (LDL) cholesterol is called bad cholesterol. High LDL levels are associated with an increased risk of cardiovascular disease. A diet high in saturated and trans fats can raise LDL levels. HDL good cholesterol High-density lipoprotein cholesterol is called HDL or good cholesterol. High HDL levels reduce the risk of cardiovascular disease, while low HDL levels increase the risk of heart disease. People with high triglycerides usually have low levels of good cholesterol. Triglycerides Triglycerides are the most common type of fat in the body. Normal triglyceride levels vary by age and gender. High triglyceride levels are associated with low HDL cholesterol or high LDL cholesterol, which increases the risk of atherosclerosis, the buildup of fatty deposits in the artery walls that increases the risk of heart attacks, peripheral artery disease, and stroke. blood cholesterol index Diabetics can improve their heart health and reduce their risk of heart disease and arterial disease by lowering their blood cholesterol levels through lifestyle changes. Diabetics should have regular blood lipid checks. The National Library of Medicine (NLM) suggests normal cholesterol levels: Total cholesterol: 125-200 milligrams per deciliter (mg/dL) Non-HDL cholesterol: less than 130 mg/dL Bad cholesterol: less than 100 mg/dL Total HDL Cholesterol: Healthy Levels Vary by Gender: For men, it is 40 mg/dL or higher. For women: 50 mg/dL or higher. Controlling cholesterol levels in diabetics Eating a diet high in saturated and trans fats raises LDL cholesterol, which increases your risk of heart disease. The good news is that you can reduce your risk of heart disease and premature death in people with diabetes by taking steps to manage your cholesterol. By following a healthy diet and exercising, the harmful effects of high cholesterol levels in diabetics can be reduced. Foods to eat Diet plays a major role in helping control cholesterol. According to a study in which researchers gave diabetics a diet that was low in saturated fat and included healthy foods, such as nuts, study participants saw their LDL cholesterol levels drop by 22-33% within one month. Cholesterol levels can be reduced by controlling the diet, by eating foods rich in fiber, vegetables, nuts, seeds, and whole grains. These are some foods that contribute to controlling cholesterol levels in the blood: Avocado. salmon. olive oil. Nuts. Milk. Barley or whole oats Flax seeds soybean sauerkraut Berry. Foods to avoid A person with diabetes who is trying to control their cholesterol should avoid certain types of foods, such as sweetened foods, foods high in salt, and foods high in saturated fats. In general, no more than 200 mg of cholesterol should be consumed in the diet per day. Exercise Exercise plays a vital role in maintaining human health. The American Diabetes Association recommends that people with diabetes exercise most days of the week. This can include brisk walking for 30 minutes, 5 days a week. You should also do some physical activity on a daily basis, such as climbing stairs instead of the elevator, as exercise is a suitable way to reduce harmful LDL cholesterol and increase good HDL cholesterol, which contributes to reducing the risk of cardiovascular diseases. the reviewer https://www.webmd.com/cholesterol-management/diseases-linked-high-cholesterol https://www.medicalnewstoday.com/articles/cholesterol-and-diabetes https://www.heart.org/en/health-topics/diabetes/diabetes-complications-and-risks/cholesterol-abnormalities--diabetes
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What is the relationship between diabetes and high blood pressure?
What is the relationship between diabetes and high blood pressure? High blood pressure and diabetes interact with each other, increasing the risk of developing the other. They also share common causative and risk factors. However, both conditions are associated with a number of serious complications, while lifestyle changes play a crucial role in managing and preventing both conditions. Learn more about the relationship between diabetes and high blood pressure, and lifestyle recommendations for managing both conditions. Diabetes and high blood pressure often occur together, and both diseases share a common causative factor, such as: Laziness and lack of physical activity Obesity. Relying on an unhealthy diet. Insulin resistance. Can diabetes lead to high blood pressure? Glucose is the body's source of energy. In order for the body to use it, it must be inside the cells, not in the bloodstream. The hormone that transports glucose from the bloodstream into the cells is insulin. When a person develops insulin resistance, insulin cannot bring glucose into the cells, and therefore the body cannot use glucose as an energy source. Insulin resistance, or type 2 diabetes, causes sugar to build up in the blood, damaging various tissues and organs, including the blood vessels and kidneys. Since both play a crucial role in maintaining normal blood pressure, damage to these organs caused by diabetes can lead to high blood pressure. High blood pressure is more common in people with diabetes than in people without the condition. According to the Centers for Disease Control and Prevention (CDC), about 47% of adults in the United States have high blood pressure or take medication to manage it. At the same time, 2 out of 3 people with diabetes have high blood pressure. Can high blood pressure cause diabetes? High blood pressure may not directly cause diabetes, but it can increase the risk of developing it. People with high blood pressure often have insulin resistance and are at increased risk of developing diabetes compared to those with normal blood pressure. This may be due to several factors that contribute to high blood pressure and increase the risk of diabetes: Thickening of blood vessels. Obesity. Activate the immune system. Complications of diabetes and high blood pressure Diabetes, along with high blood pressure, negatively impacts the body's health, increasing the risk of many diseases, such as cardiovascular disease and kidney disease. If these two diseases are not managed and controlled, they may be associated with many serious complications, such as: having a heart attack Having a stroke. Eye problems. Kidney failure. Managing blood sugar and blood pressure levels can help prevent these complications. Risk factors In addition to the fact that diabetes and high blood pressure may increase the risk of each other, they also share the same risk factors, which include: Being overweight or obese. Sedentary lifestyle. Following an unhealthy diet. Exposure to chronic stress. Bad sleeping habits. Having a family history. Environmental factors such as exposure to air pollution. Lifestyle changes are helpful in managing both of these conditions. Certain bad habits are risk factors for high blood pressure and, consequently, an increased risk of diabetes. These habits include smoking tobacco and alcohol consumption. A diet high in sodium and low in potassium are also factors that increase the risk of high blood pressure. prevention Lifestyle changes are crucial for managing both type 2 diabetes and high blood pressure, including: Maintaining a healthy weight For people who are obese or overweight, losing excess weight is a key factor in reducing the risk of high blood pressure and diabetes. The National Heart, Lung, and Blood Institute (NHLBI) indicates that losing 3-5% of your body weight is beneficial in reducing high blood pressure. The CDC notes that losing 5-7% of your body weight helps prevent prediabetes from progressing to type 2 diabetes. Physical activity In addition to the many wonderful health benefits of regular physical activity, it also helps manage blood sugar levels and lower high blood pressure. The Centers for Disease Control and Prevention recommends following one of the following options: Do at least 150 minutes of moderate-intensity exercise every week. Do 75 minutes of vigorous exercise every week. Moderate exercise includes brisk walking and swimming, while muscle-strengthening exercises are also a great option. People who have not been physically active for a long time should consult their doctor for advice on an appropriate exercise plan. Follow a healthy diet Following a healthy diet helps control blood sugar levels, reduces the risk of high blood pressure, and lowers blood pressure in people with the condition. A suitable diet for managing blood pressure includes the following: Focus on high-fiber foods, including whole grains. Eat plenty of fresh fruits and vegetables. Avoid or reduce your intake of foods high in unhealthy fats, such as trans fats and animal fats. Reduce salt and sugar intake. Avoid alcohol consumption Alcohol consumption increases the risk of many diseases, including high blood pressure and diabetes, due to the significant damage it causes to the body, including: Thickening of the arterial walls. Obesity and overweight. increased risk of diabetes increased risk of high blood pressure Quit smoking Smoking tobacco constricts blood vessels, leading to a temporary increase in blood pressure. It also increases the buildup of plaque within the arteries, which can lead to chronic high blood pressure. Smoking also increases the risk of developing type 2 diabetes. Smokers with diabetes are also more likely to develop serious complications, including: Poor blood flow, which increases the chance of infection and the risk of foot or leg amputation. heart or kidney disease Retinopathy. Peripheral neuropathy. Recovery Advice from Team 6.5 Lifestyle changes are key to managing high blood pressure and diabetes. This includes following a healthy, low-carb diet, losing excess weight, exercising regularly, avoiding alcohol, and quitting smoking. This helps prevent the serious complications caused by both conditions and can radically change your life.
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Does fructose cause high blood sugar?
Different types of fruits contain varying amounts of fructose, but all types of fruits cause high blood sugar and thus high insulin levels. Although fruits are a source of vitamins and fiber, diabetics and people on a low-carb diet should reduce their intake of fruits and natural honey. Learn in this article about the sugar in fruits and how it affects blood sugar, diabetics, and fruits suitable for a low-carb diet. fructose The sugar in fruits is two types of sugar, fructose and glucose. The proportions of each of them differ in each fruit, but most of the amount of fruit sugar is half the amount of sugar in the form of glucose and the other half in the form of fructose. Both of these sugars raise blood sugar levels, as fructose is converted in the body into glucose, and glucose is the form of sugar found in the blood. Although fructose is in lower proportions than the sugar found in sweets and starches, fructose is also able to raise blood sugar levels and thus raise insulin levels as well. However, when comparing natural fructose to refined sugar added to processed foods, refined sugar has many health risks. The most important sugars used in sweetened foods are the following: Corn syrup, which is 100% glucose. Fructose, which is fruit sugar. Galactose, which is the milk sugar lactose combined with glucose. High fructose corn syrup, which combines refined fructose and glucose but with a higher percentage of fructose. Maltose is composed of two glucose units. Sucrose, or white sugar or table sugar, is equal parts fructose and glucose. These sugars are different from fructose because they are processed and added in large quantities to foods and drinks. Although fructose raises blood sugar, processed foods raise blood sugar more and faster, as the body metabolizes processed foods faster than it metabolizes fruit because fruit is rich in fiber, which prolongs the digestion process. Fructose for diabetics Sugar in all its forms, whether fructose or refined sugar, is a simple carbohydrate that the body converts into glucose, which in turn raises the level of the hormone insulin, which increases insulin resistance and thus increases the risk of prediabetes, which may develop if not treated well into type 2 diabetes. People with type 2 diabetes should also avoid eating fruits rich in fructose and reduce them as much as possible. For example, they can eat one piece of fruit every few days. They should also include vegetables in their diet and eat a varied portion of vegetables with each meal to get the vitamins, minerals and fiber necessary for the body. Natural fruit sugar Whole fruit is always a better choice than canned or processed fruit and fruit juice. Canned fruit is often loaded with processed sugars to give it a stronger taste, and fruit juices are also heavily sweetened and highly processed. Flavored juices often contain large amounts of added sugars and are no substitute for whole fruit, and can significantly increase a person’s sugar intake. Even if fruit juices are not processed, they contain a very high percentage of fructose, even if they are prepared at home and no sugar is added to them, as the fruit itself is a source of sugar, and considering that we squeeze several fruits to get one cup of fruit juice, this means that this cup contains high levels of fructose. Therefore, fruit juices are not a preferred option, especially for diabetics or people who follow a low-carb diet, as fruit juices, in addition to containing high levels of fructose, also do not contain the fiber found in fruits, which is very necessary to prolong the digestion period. Fructose for diet A low-carb diet requires reducing the amount of carbohydrates you eat. This doesn't just mean cutting out pastries, baked goods, and sweets. Carbohydrates are also found in fruits, so you should limit your intake of fruit. Although fruits are a good source of fiber and vitamins, you can also get these essential nutrients from vegetables. Therefore, eating vegetables is essential for people who follow a low-carb diet and should be eaten with every meal to get the fiber, minerals and vitamins necessary for the body, while eating fruits should be reduced as much as possible to limit the intake of fruit sugar and not consider it a source of nutrients, but rather consider it a sweetener that gives a feeling of happiness and eat it once a week. Among the most important fruits that can be eaten with a low-carb diet are: strawberry Each cup of strawberries contains 8.2 grams of net carbs, which means they contain a moderate amount of carbs, so they can be eaten in moderation. They are a good choice for a sweet snack that is low in carbohydrates and contains a low percentage of fructose. Strawberries are also a good source of antioxidants, vitamin C, and fiber. Avocado Half an avocado contains 1.3 grams of net carbs, and it also contains a healthy amount of healthy fats, which are monounsaturated fats. One avocado a day helps reduce the level of harmful LDL cholesterol in people who are overweight and obese. Orange Oranges are another option for people on a low-carb diet because they contain a relatively low amount of fructose. A small orange contains 12.8 grams of net carbs. Oranges are also a source of potassium, which can help lower blood pressure. Oranges also support immunity because they contain high levels of vitamin C. Kiwi One kiwi contains 8.3 grams of net carbs, 148 mg of potassium, 26.2 mg of calcium, and 56 mg of vitamin C, which helps support immune function and reduce the risk of colds and flu. Olives A cup of whole olives contains 4.5 grams of net carbs, 1.9 grams of fatty acids, about 4.9 mg of iron and 2.4 mg of vitamin E. Olives are a source of unsaturated fats, vitamin E and antioxidants. Olives are good for heart health because they contain healthy unsaturated fats, such as monounsaturated and polyunsaturated fatty acids. They can also reduce the risk of type 2 diabetes. Cherry A half-cup of cherries contains 9 grams of net carbs, along with 7 mg of vitamin C. They are a source of antioxidants, which help protect against cell damage, and tart cherries are a source of melatonin, which may improve sleep quality. Peach One small peach contains 13.9 grams of net carbs, 196 mg of potassium, 38.6 mcg of vitamin A, and 6.6 mg of vitamin C. It is also rich in antioxidants that promote eye health. Melon One cup of cantaloupe contains 11.4 grams of net carbs, 17 mg of vitamin C, 362 mcg of vitamin A and 245 mg of potassium. Recovery advice from the 5.6 team Although fruits contain good amounts of fiber, vitamins and minerals, they also contain high levels of fructose, so people on a low-carb diet should reduce their intake of fruits and consider them a sweet-tasting ingredient that can be eaten once a week, and replace them with vegetables. You should eat a variety of vegetables with every meal, as they are a great source of fiber, vitamins and minerals. the reviewer https://www.google.com/url?sa=t&source=web&rct=j&opi=89978449&url=https://www.medicalnewstoday.com/articles/325550%23:~:text%3DFruit%2520contains%2 520two%2520types%2520of,does%2520not%2520raise%2520blood%2520sugar. https://www.eatingwell.com/article/290638/low-carb-fruits-ranked-from-lowest-to-highest-carbs/
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Emotional eating
Emotional eating, what causes it and how to get rid of it Many people resort to eating for comfort or to relieve stress. This is called emotional eating, where food is eaten based on specific psychological feelings, without a physical need for it. People who suffer from emotional hunger often tend to eat fast food, sweets, and other unhealthy foods. Learn in this article about emotional eating, its causes, the difference between emotional hunger and physical hunger, and how to get rid of emotional hunger. emotional eating Emotional eating is the use of food to achieve happiness or reduce negative feelings, that is, to satisfy emotional needs, not physical needs. Unfortunately, emotional eating does not solve psychological problems, but rather makes the person feel worse afterwards because of the feeling of guilt resulting from overeating. In addition, emotional eating causes weight gain, which leads to more negative feelings and dissatisfaction. Do you suffer from emotional eating? In order to know if you are eating due to emotional hunger or physical hunger, try to think of answers to the following questions. Do you eat more when you feel stressed? Do you eat to feel better (to soothe yourself when you feel sad, angry, bored, anxious, etc.)? Do you eat when you are not hungry or when you are full? Do you eat regularly until you are satisfied? Do you reward yourself with food? Does food make you feel safe? Do you feel like food is a friend? Do you feel helpless or out of control around food? Sometimes, using food as a means of reward or celebration isn't a bad thing, but when eating is your primary emotional coping mechanism—when your first reaction when you're stressed, angry, or bored is to open the fridge—you may fall into a cycle of emotional eating, then weight gain, then increased negative feelings, then increased emotional eating, and so on. Causes of emotional hunger Anything can trigger emotional eating and the desire to eat. Causes of emotional eating may include: Health problems. Work pressure. Financial concerns. Relationship conflicts. People who follow or have followed restrictive diets in the past are also more prone to emotional hunger and emotional eating. There are some other less common causes that may lead to emotional eating, which include some psychological and mental illnesses that may lead to impaired cognition and other problems such as: Lack of awareness or understanding of what you are feeling. Inability to understand, process, or describe emotions. Emotional dysregulation and dysfunction. Pituitary and adrenal gland dysfunction. The difference between emotional hunger and physical hunger Before you can get rid of emotional eating, you first need to learn how to differentiate between emotional hunger and physical hunger. Emotional hunger can be so intense that it can be easily confused with physical hunger. But there are some factors that help differentiate between physical and emotional hunger. Emotional hunger comes on suddenly and is so strong that you feel like you need to eat right away, whereas physical hunger comes on gradually and you don't feel like you need to eat right away unless you've been eating for a very long time. Emotional hunger makes you crave certain foods that give you a sense of comfort, such as sweets and fast food. When you feel physically hungry, you can eat almost anything, including healthy things like vegetables. Emotional hunger leads to mindless eating or eating large amounts of food quickly. For example, emotional hunger might cause you to eat an entire bag of potato chips or a pound of ice cream without really paying attention or fully enjoying it. When you eat in response to physical hunger, you are usually more aware of what you are eating. Emotional hunger is not satisfied by simply being full or having a full stomach. You may continue to want more and more, often eating until you feel uncomfortably full, while physical hunger prompts you to stop eating when your stomach is full. Emotional hunger does not give you a stomach ache or a rumbling sound, but rather an intense urge to eat certain foods immediately. Emotional eating often leads to feelings of guilt or remorse, but when you eat to satisfy your physical hunger, you are less likely to feel guilty or ashamed because you are simply giving your body what it needs. If you feel guilty after eating, it is likely that you know deep down that you are not eating to satisfy your physical need for food. The main differences between emotional eating and physical hunger are briefly as follows: Emotional hunger comes on suddenly. Physical hunger comes gradually. Emotional hunger feels like it needs to be satisfied immediately. Physical hunger can wait. Emotional hunger craves certain foods. Physical hunger There are many options. Emotional hunger does not stop eating until the stomach feels uncomfortably full and annoying Physical hunger stops when you are full. Emotional eating triggers feelings of guilt and regret. Eating to satisfy physical hunger does not make you feel bad about yourself. get rid of emotional hunger Steps can be taken to overcome emotional eating and control food cravings based on the psychological feeling of hunger, such as: You can prepare yourself mentally and psychologically to control the amount and timing of food by creating a food diary. It is also useful in discovering the relationship between mood and eating habits, by writing down the foods you eat, their quantity, how hungry you feel when eating, and the time you eat, for example, after a specific feeling or situation. Follow stress management methods. For example, when you feel stressed, you may go out to the nearby park to get some fresh air, or you may talk to a friend, or you may even practice deep breathing exercises that can give positive results in getting rid of negative feelings and getting rid of emotional eating. Every time you feel the urge to eat, first check if you are really hungry. Is it emotional hunger or physical hunger? For example, if you don't hear your stomach growling or if you have recently eaten, then what you are feeling is probably emotional hunger. All you have to do is give yourself some time for this feeling to pass and try to distract yourself from thinking about hunger by occupying yourself with some activity. Fight boredom. Boredom or emptiness often drives emotional eating, so instead of snacking when you’re not hungry, distract yourself and replace it with a healthy behavior. You could go for a walk, watch a movie, listen to music, play with your cat, surf the internet, or read. Avoid temptations. For example, don't keep foods that are difficult to resist in your home. If you are feeling negative emotions such as anger, sadness, or depression, don't go to the grocery store or postpone going shopping until these feelings pass. It's okay to get some support from family or friends as this may help you get rid of emotional hunger more easily. Don't deprive yourself. When trying to lose weight, you may restrict calories too much, eat the same foods over and over, and avoid sweets. This can lead to emotional eating by increasing your desire to eat and increasing your emotional hunger. So when you're on a diet to lose weight, eat moderate amounts of healthy foods and vary the dishes you eat. If you feel like snacking between meals, eat healthy, light snacks such as fresh fruits, low-fat vegetables, nuts, or unsweetened popcorn. Avoid beating yourself up, and if you have setbacks, start over the next day. Try to learn from the experience and make a plan for how to prevent it from happening again in the future. Focus on the positive changes you made to your eating habits and thank yourself for making changes that lead to better health. the reviewer https://www.healthline.com/health/emotional-eating#emotional-vs-physical-hunger https://www.helpguide.org/articles/diets/emotional-eating.htm https://www.google.com/url?sa=t&source=web&rct=j&opi=89978449&url=https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art- 20047342%23:~:text%3DEmo tional%2520eating%2520is%2520eating%2520as,disrupt%2520your%2520weight%252Dloss%2520ef forts.&ved=2ahUKEwjn__H3jreDAxVGTKQEHSFHDusQFnoECBEQBQ&usg=AOvVaw0BXzAOJvI3pW4JpP0hT53M
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