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Secret Side Effects of Eating Bananas, Say Dietitians

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Bananas are as important to the human experience as travel or trading – some evidence shows we have been eating them for about the same time that we evolved to be both over 6,000 years ago. And even if our everyday life may look completely different thousands of years later, bananas remain a constant – and for good reason. The simple yellow fruit has many health benefits when you peel it back.

The positive effects bananas can have on gut health are pretty well known, but after speaking with nutrition experts, we learned that gut health is far from the only benefit the self-contained snack has to offer. According to experts, intentionally including bananas in your diet can lead to health gains in many areas. Read on to learn exactly how, and for even more healthy eating tips, check out our list of the 7 Healthiest Foods You Should Be Eating Right Now.

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Lisa Richards, nutritionist and author of The Candida Diet, stated that “a medium-sized banana contains 13% of your daily manganese needs” – a fairly high percentage for such a small, simple snack.

She then told us that ingesting manganese can improve the complexion of your skin because “Manganese is essential for the formation of collagen, which creates a youthful appearance and protects against free radical damage that can lead to wrinkles.”

So forget about that expensive skin care regimen; Instead, start investing in bananas. Here are 9 ways bananas can help you lose weight, say nutritionists.

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John Fawkes, nutritionist and executive editor of the wellness site The Unwinder, pointed to a 2017 study published in Nutrition Bulletin that found that bananas contain something called “resistant starch.” While starch may sound negative – in general we try to avoid overeating, this resistant starch actually helps create the production of short chain fatty acids, ”said Fawkes.

He stated that short chain fatty acids “play a critical role in gut health”. So the more you produce, the healthier your colon will be.

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We had heard this rumor before and were thrilled when Richards confirmed it.

“Bananas contain essential electrolytes that can help keep the body hydrated and balanced,” she says. “When the body becomes unbalanced because of our minerals, we can experience negative side effects like muscle cramps.”

That essentially means all those years of eating banana on the sidelines of high school games haven’t been in vain.

Along with bananas, here are 21 foods high in potassium that will keep your muscles healthy and strong.

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Celine Beichman, director of nutrition at the Institute of Culinary Education, explained that the potassium levels that bananas are known for are critical to overall nutritional health, especially if you consume salt in other areas.

“Bananas are a rich source of potassium, an essential nutrient that helps combat the negative effects of sodium,” she explained. Dr. Pall Mall Medical’s Chun Tang highlighted the benefits of potassium, adding that “Having good levels of potassium in your diet is good for your heart health and blood pressure, and will help reduce your risk of stroke and heart disease.”

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According to Mary Wirtz, MS, RDN, CSSD, “bananas have a notorious reputation for being high in sugar and calories when compared to other fruits.”

But despite this seemingly negative reputation, the fruit can actually help with weight management “because of its fiber and antioxidant content”.

Danielle Drapeau, founder of Shaping Young Tastebuds and Certified Health Coach, confirmed this. “Bananas are high in fiber, which slows digestion so you can feel full longer (hello appetite control!) And normalize your bowel movements,” she said. “This makes a banana perfect for a snack!”

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Healthy Eating

Berkeley, California Now Home to First Plant-Based City Council

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Berkeley, California, made history today as the first US city to abandon animal products in favor of plant-based foods. Berkeley city council announced plans to replace at least 50 percent of animal-based food spending with plant-based options by 2024. According to The Daily Californian, the move is the first step in the city’s goal of phasing out all animal products across all of its facilities, including summer camps, prison, senior centers and other city facilities.

The resolution, authored by Berkeley Mayor Jesse Arreguin and Councilor Sophie Hahn, states: “Streamlining the city of Berkeley’s transition to plant-based and plant-based meals promotes the priority of the city’s strategic plan to lead the world in fighting climate change, environmental justice and environmental protection and support the goal of the climate protection plan that much of the food consumed in Berkeley is produced locally. “

During the July 27 session, the city council discussed how the plant-based switch would encourage the city and its people to adopt a vegan diet. Motivated by environmental, health and ethical concerns, Mayor Arreguin and the city council hoped that this transition would raise awareness of the benefits of plant life. The council meeting shows that the plant-based switch was aimed at reducing the negative effects of carbon emissions, water scarcity and natural disasters caused by climate change.

This drive for sustainability comes after years of protests by local organizers who want to address the dangers of animal husbandry. Direct Action Everywhere chairman Almira Tanner claims the constant clash between animal rights activists and the city council was the reason the resolution was passed.

“This industry is immensely powerful, but it cannot match ordinary, passionate people who come together to act together,” Tanner said in an email to The Daily Californian. “That’s just the beginning.”

Beyond the environment, Berkeley’s decision to reduce its animal-based foods stems from a deeper concern for the health and wellbeing of individuals. The city’s goal is to promote healthy and nutritional life for people, especially after the COVID-19 pandemic. The agenda also discussed the benefits of a plant-based diet related to diseases such as cancer and diabetes, in hopes of highlighting the importance of diet for immunity.

Prior to the plant-based food campaign, Berkeley stepped into the spotlight for cruelty-free plant-based initiatives when it became the second city in the US to ban fur sales in 2017. Following the fur ban in West Hollywood, Berkeley councilor Kriss Worthington proposed banning fur to promote the humane treatment of animals.

“These animals are often victims of cruel conditions that include intense stress, desperate and repetitive movements, self-mutilation and even cannibalism,” the proposal said, citing Free Fur Berkeley’s website. “With the availability of myriad varieties of suitable fabrics, there is no need for this brutal industry.”

These measures only mark the beginning of the city’s campaign to reorganize its food spending and systems. With sustainability in mind, the city will continue to explore ways to reduce carbon emissions, promote nutrition and end the harmful by-products of animal husbandry.

31 delicious, herbal recipes for repeating

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Healthy Eating

Keto Recipes: Make These 7 Yummy Breakfast Keto Recipes In Just 30 Minutes

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If you’ve just started leading a healthy and fit lifestyle, then there is a high chance that you need to figure out what type of diet to follow. Although there are different types of diets, it is best to know your body’s needs first, and then, with the help of a nutritionist, choose a diet. While we have many options to choose from, one of the diets that has gained a lot of attention in recent years is the keto diet. The keto diet is known to be a low-carbohydrate, high-fat diet.

(Also Read: What Is Keto 2.0? How Is It Better Than A Keto Diet For Weight Loss? Expert Reveals Everything)

According to nutritionist Dr. Rupali Dutta “The keto diet helps you consume less than 50 grams of carbohydrates per day and it takes 2-3 days for the body to reach the state of ketosis.” So, if you’re already on or starting out on a keto diet, today we’re going to share some simple keto breakfast recipes that you can make in no time and that you would love to devour with these meals.

Here are 7 keto breakfast recipes | Keto breakfast recipes:

1. Keto-Thepla

Theplas have always been considered a light meal. They are easy to prepare and can be combined with quark, any sabzi or dal. While this popular Gujarati snack is usually made with wheat, the Keto Thepla is made from flax seed dough and dried methi water. This low carb keto thepla is indeed becoming a recipe for you. You can find the full recipe here.

Keto thepla is delicious to have

2. Keto coconut rice

Nothing feels more refreshing than a piece of coconut or coconut water. The sweet and crunchy goodness of coconut is laden with many benefits that can improve our health. So, if you have yesterday’s rice left over, mix it up with some tasty shredded coconut to make this keto recipe. For the full recipe click here.

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You have to try this dish

3. Keto Poha

Poha is a very common breakfast in our country. You can easily find a plate of hot poha in any region. But if you want to make a keto poha, you will be surprised because this particular poha is made from crushed cauliflower instead of flattened rice. Mixed with spices and vegetables, this Poha is sure to be the next addition to your recipe list. You can find the full recipe here.

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Poha is a very common breakfast item

4. Keto Masala Omelette O.

The good old omelette has been a popular breakfast recipe for ages. But this keto recipe is certainly different from what you normally would have eaten. Made with cream, cheddar cheese, red onions, sausage meat (optional), turmeric, and some vegetables, this masala omelette recipe is certainly worth a drool. You can find the full recipe here.

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Omelette is a common breakfast dish

5. Keto bread

Bread has long been a breakfast staple. While on a diet, many people try to avoid bread as it can lead to weight gain, but with this keto bread recipe you won’t have to worry about that. This bread consists of eggs, almond flour and flaxseed. This recipe is super healthy and delicious. For the full recipe click here.

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This bread is easy to make

6. Keto Upma

Nothing is easier than preparing a delicious plate full of vegetable upma. This upma is also made from cauliflower and then slowly cooked with vegetables and spices.

7. Keto Dahi rice

Dahi rice is one of the most delicious dishes. Not only is it easy to prepare, it is delicious too. To make this low-carb keto-dahi rice, you need to chop up some cauliflower and cook it a little to soften it. Then mix with Dahi and enjoy!

Make these delicious and easy keto recipes and let us know how you liked them.

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Healthy Eating

Foods, Meal Plans, and What to Eat or Avoid

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  • The best diets for people with diabetes are the Mediterranean Diet, the DASH Diet, and the Keto Diet.
  • The best foods for diabetes include non-starchy vegetables, lean protein, and healthy fats.
  • If you have diabetes, avoid sugar foods, refined carbohydrates, and fried foods like donuts.
  • Visit Insider’s Health Reference Library for more advice.

For people with

diabetes
It is important to eat a healthy diet that focuses on fruits and vegetables and limits or avoids refined carbohydrates and sugars.

Eating this way can help keep blood sugar stable. Both people with type 1 and type 2 diabetes need to carefully monitor their blood sugar levels to avoid health complications.

People with prediabetes – high blood sugar that is not yet diabetic – should also follow a similar eating plan to keep their disease from getting worse

Type 2 diabetes
.

If you have diabetes or are at risk, here’s how to eat healthy and regulate your blood sugar levels with three of the best diets to follow.

Foods To Eat When You Have Diabetes

People with diabetes should get the majority of their diets from vegetables, fruits, whole grains, and lean proteins and dairy products, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

The best foods for people with diabetes are:

  • Non-starchy vegetables like leafy greens, broccoli, peppers and tomatoes.
  • full grain like oatmeal, brown rice, and multigrain bread.
  • fruit like melon, apples and bananas.
  • Lean protein like fish, grilled chicken and nuts.
  • dairy that is low-fat or fat-free, like yogurt or milk.

“Foods high in protein and healthy fat are best for a diabetic diet, such as beef, pork, chicken, and fish,” said John Burd, PhD, clinical researcher and innovator and founder of lysulin, a dietary supplement for people with diabetes.

This is because protein and fat are not converted to glucose as easily as carbohydrates. Carbohydrates are processed quickly so they cause blood sugar to rise sharply, followed by a sharp drop. So-called simple carbohydrates – like candy and refined sugar – are broken down the fastest and have the greatest impact on blood sugar.

Complex carbohydrates – like fruits, vegetables, and whole grains – contain fiber and are digested more slowly. Because they are released into the bloodstream more slowly, they have less of an impact on blood sugar than simple carbohydrates.

note: For more information, read How Many Carbohydrates to Take in Each Day If You Are Diabetic.

Foods To Avoid In Diabetes You

Overall, people with diabetes should avoid foods high in saturated fats and added sugar. This contains:

  • Sugary drinks like juice or soda.
  • Sweet, processed foods like cookies or candy.
  • Simple carbohydrates including white bread or refined grains such as cereals.
  • Fried food like donuts or fried chicken.

If you want to create a nutrition plan with the right foods, try one of the three following diets.

1. Mediterranean diet

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Fruits and vegetables are vital to the Mediterranean diet.


Crystal Cox / Business Insider

The Mediterranean diet focuses on plant foods like fruits, vegetables, and nuts; Protein like fish; and healthy fats from olive oil. It is often recommended for people with diabetes because it is high in vegetables and lean proteins, while also limiting added or refined sugars.

For example, a 2009 study published in the journal Diabetic Medicine found that patients who a

Mediterranean cuisine
had stricter lower HbA1c levels – a measure of blood sugar levels over a three-month period – and lower blood sugar levels right after meals than people who were less strict about the Mediterranean diet.

A 2010 scientific review published in Diabetes Research and Clinical Practice concluded that the Mediterranean diet was beneficial in preventing diabetes, controlling blood sugar, and reducing cardiovascular risk factors – including high blood sugar – for humans was helpful with diabetes.

A day on a Mediterranean diet could look like this:

  • breakfast: Greek yogurt with berries and nuts.
  • Having lunch: Salad with olive oil, salmon and whole grain pita bread.
  • dinner: Whole grain pizza crust with vegetables and low-fat cheese.
  • snack: Nuts, fruits or hard-boiled egg.

Note: Read our guide to the Mediterranean diet for more tips.

2. DASH diet

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The DASH diet can help reduce the risk of gestational diabetes.


Crystal Cox / Insider

The DASH diet is very similar to the Mediterranean diet and focuses on fruits, vegetables, and lean proteins. While it was designed to help people with high blood pressure, it has also been shown to be beneficial for people with diabetes.

For example, a 2017 study published in the Diabetics Spectrum, the journal of the American Diabetes Association, found that after

DASH diet
can reduce insulin resistance and weight, both of which increase the risk of diabetes. The study concluded that the DASH diet is an “acceptable nutritional pattern for people with diabetes”.

A 2019 study published in Diabetes Management also found that adolescents following the DASH diet were using. could help

Type 1 diabetes
Better control their condition after 18 days of the diet and establish healthy eating habits.

Additionally, a 2016 study published in the journal Nutrition found that following the DASH diet can reduce the risk of gestational diabetes by up to 71% if diabetes occurs during pregnancy.

A day on the DASH diet could look like this:

  • Breakfast: Omelette with vegetables and low-fat cheese.
  • Having lunch: Tuna on a pita wrap with sliced ​​vegetables.
  • Dinner: Roast chicken with potatoes and vegetables.
  • Snack: Fruits, nuts or reduced-fat cheese.

Note: Read our DASH Diet Guide for more information on this nutritional plan.

3. Keto Diet

ketogenic ketogenic diet

The keto diet can be a great option for people with type 2 diabetes.


Hollis Johnson / INSIDER

The keto diet focuses on consuming fats and proteins while reducing carbohydrates. It aims to put your body in the metabolic state of ketosis. Ketosis is when your body burns fat for fuel instead of carbohydrates.

This can be helpful for people with type 2 diabetes because breaking down fats and proteins in fuel doesn’t raise blood sugar levels in the same way that breaking down carbohydrates does.

Research on the

Keto diet
is more mixed compared to the DASH or Mediterranean diet. For example, a 2019 study published in the journal Nutrients found that in people with type 2 diabetes, the keto diet may be effective at lowering blood sugar and weight, but drastically reducing carbohydrates might not be sustainable in the long run because many people find it difficult.

Additionally, the study warned that the safety of the keto diet for people with type 1 diabetes – who are at risk for diabetic ketoacidosis (DKA) – has not been proven. DKA occurs when ketones – the byproduct of burning fat for fuel – build up in the blood, so a diet that promotes the release of ketones could be potentially dangerous for type 1 diabetics.

Overall, if you have type 1 or type 2 diabetes, you should speak to your doctor before trying the keto diet. While there is some evidence that it can be helpful for people with type 2 diabetes, it can still pose health risks and be potentially dangerous for people with type 1 diabetes.

If your doctor allows you to follow this diet for diabetes, it might look like this:

  • breakfast: Bacon with eggs.
  • Having lunch: Asparagus wrapped in ham.
  • dinner: Steak with fried vegetables.
  • snack: Avocado, nuts or cheese.

Note: For more information, read about the benefits and risks of the keto diet for diabetes.

Insider tips

Whichever approach to nutrition you choose, it is important for people with diabetes to have a nutrition plan.

That’s because it can help you track your carbohydrates and control your blood sugar, which reduces your risk for complications like kidney disease and vision problems.

If you’re interested in developing a customized nutrition plan for your diabetes, speak to your doctor to learn more.

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