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January 17, 2017 By Farida Gohil Leave a Comment

Mining for Hidden salt

avoid salty foods
You can easily tick off a list of salty, sodium-rich foods: potato chips, popcorn, hot dogs, pizza, pickles and more. But there are plenty of high-sodium foods you probably aren’t aware of. According to the centres of Disease Control, Americans get one-third of their sodium from breads and rolls, chicken and chicken dishes, pizza, egg dishes and pasta dishes. That’s partly because these foods contain added salt and partly because we eat them so often. Here’s another staggering number: up to 80% of the salt in your food was put there by someone other than you.

Your body needs little bit of sodium in salt to contract muscles, send nerve impulses, and maintain a healthy balance fluids. But, too much sodium can increase blood pressure, make the heart work harder, thicken and stiffen blood vessels, and more. Higher salt and sodium consumption have been linked to increased risk of heart disease and stroke.

HOW CAN YOU AVOID THESE HIDDEN SALT MINES?
avoid-processed-foods

Read food labels carefully. Look at both the amount of sodium per serving and the recommended daily sodium allowance percentage. Shops for product labelled “salt free,” or “no salt added,” or “low sodium.”

Avoid condiments such as soy sauce, ketchup, teriyaki sauce, and salad dressings, which tend to be loaded with salt.

Another good strategy is to limit your use of prepared and processed foods, which tend to be made with a lot of salt. Adding more fresh or frozen fruits and vegetables to your diet can also lower sodium and increase potassium.

Restaurants foods are often loaded with salt. Many restaurants now offer low-sodium choices. If your food is being made to order, don’t hesitate to ask that it be made without salt.

November 10, 2016 By Farida Gohil 1 Comment

Whole Grains slash Pre-Diabetes Risk!

Whole grains

Whole grains are packed with nutrients, including protein, fiber, B vitamins, anti-oxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

The addition of more whole grains into a healthy diet is associated with a decreased risk of deteriorating glucose tolerance, including progression from normal glucose tolerance to pre-diabetes, according to a new study published in the American Journal of Clinical Nutrition.

According to a research paper titled Food Product Design, dated Dec 26, 2012 published in Health and Nutrition, researchers at Karolinska Institute and Karolinska University Hospital investigated whether a higher intake of whole grains protects against the development of pre-diabetes and type 2 diabetes and tested for modulation by polymorphisms of the TCF7L2 gene. Participants included 5,477 Stockholm residents aged 35 to 56 years who were not diagnosed with diabetes and who kept food journals of how much whole and refined grains they consumed. Researchers measured blood glucose in study participants and followed up 10 years later.

Participants who ate 59 grams of whole grains a day had a 34% lower risk to deteriorate in glucose tolerance compared to those who ate 30 grams of whole grains a day. Risk reduction was significant in men, but not in women. Participants who consumed 59 grams of whole grains a day also had a 27% reduced risk of becoming pre-diabetic.

Whole grains are rich in fibre. Fibre in the diet does not allow the blood glucose levels to rise thereby controls the rise in sugar levels in the body. Fibre also helps in lowering cholesterol as it helps in decreasing the low density lipoprotein whch is bad cholesterol and increases high density lipoprotein which is good cholesterol.

What foods are in the grains group?

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

It is advised that at least half the grains in your diet should be whole grains. Whole-grain versions of rice, bread, cereal, flour and pasta can be found at most grocery stores. Many whole-grain foods come ready to eat. These include a variety of breads, pastas and cereals.

Examples of whole grains include:

  • Barley
  • Brown rice
  • Buckwheat
  • Bulgur (cracked wheat)
  • Millet
  • Oatmeal
  • Popcorn
  • Whole-wheat bread, pasta or crackers
  • Wild rice

It’s not always easy to tell what kind of grains a product has, especially bread. For instance, a brown bread isn’t necessarily whole wheat — the colour may come from added colouring. If you’re not sure something has whole grains, check the product label or the Nutrition Facts panel. Look for the word “whole” on the package, and make sure whole grains appear among the first items in the ingredient list.

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