Can I Eat Whole Grains if I Have Diabetes?

The World’s Healthiest Foods says “Yes.” The richness of whole grains and high fiber can help keep your blood sugar in balance. The author emphasizes the importance of 100% whole grain products, and notes that many which claim to be “whole grain” may contain less than 5%. Also provided are some general principles for consuming whole grains to control blood sugar. These include combining whole grains with protein-rich food, and being aware of different serving sizes. “Treat grains and breads more like side dishes that complement your meals,” the author writes, and be sure to speak to your healthcare provider.

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Riboflavin-B2

Vitamin B2, also known as riboflavin, plays an important role in energy production in our bodies. A low B2 level can cause eye-related problems such sensitivity, tears, and loss of clear vision. Other symptoms include peeling of the skin, cracking of the skin around the mouth and soreness around the lips and tongue. This article explains how B2 functions in the body and provides resources for cooking, nutrient interactions and food sources. Public Health recommendations for vitamin B2 are also given for children through adults. Spinach and crimini mushrooms were found to be particularly rich in this nutrient.

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Skinny Fat People: Why Being Skinny Doesn’t Protect Us Against Diabetes and Death

Common wisdom holds that only overweight people are at risk for diabetes, but a new study performed on 3,383 teens suggests otherwise. This study discovered that 23% of children have either pre-diabetes or diabetes, as compared to 9% a decade ago. It also found that 13% of kids in the normal weight range were pre-diabetic, which was surprising. Dr. Mark Hyman talks about ways to combat this trend, including keeping junk food out of schools, taxing soda, and changing the way companies market food for children. Hyman believes that both obesity and health are contagious and encourages people to be health activists.

 

Read full article here: Skinny Fat People: Why Being Skinny Doesn’t Protect Us Against Diabetes and Death

Finger Lickin’ Good

Dr. Mark Hyman extols the virtues of natural, real, and simple food, and provides information on integrating carbs into your diet. He encourages the use of starchy vegetables, legumes, whole grains, and fruit instead of refined carbohydrates and sugars. He also says one should “always” eat a carbohydrate with a protein, fiber or anti-inflammatory fat, in order to maintain insulin balance. Some of his food suggestions include sweet potatoes, quinoa, lentils and apples. Dr. Hyman also shares a reader-submitted recipe for Roasted Red Pepper and Cannellini Bean Soup, chosen for its flavor, incorporation of whole foods and simplicity.

 

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LDL Cholesterol Isn’t Entirely Bad

Pharmacist Suzy Cohen believes we should focus on controlling both LDL and HDL cholesterol, but not try to get them down too low; balance is key. She writes, “Cholesterol is a strong and wonderful anti-inflammatory and a potent antioxidant,” which may be surprising to some. Cohen refers to “bad” LDL and “good” HDL, but says they are misnamed and that our bodies don’t manufacture things that are bad for us. She discourages anyone from discontinuing their cholesterol medications, and suggests discussing your particular situation with your doctor and pharmacist before making any changes. She also offers some natural supplement suggestions.

 

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Carrots

A recent study from the Netherlands shows that orange/yellow foods offer the most protection against cardiovascular disease (CVD). Study participants who consumed at least a quarter cup of carrots per day showed a significant decrease in CVD risk, and received a wide variety of beneficial nutrients including vitamins and minerals. Antioxidant, vision, and anti-cancer benefits are also reported. This article offers a description of the many different types of carrots, as well as a history of the vegetable and selection, storage, and cooking tips. Information on the results of excessive consumption of carrots is also provided, along with additional resources.

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Strontium: A Better Way to Build Bones

The mineral strontium, a natural component of bone, may be a better (and less expensive) choice than bone-building “bisphosphonate” drugs such as Actonel, Boniv and Fosamax, according to pharmacist Suzy Cohen. She says, “Strontium offers a tone two punch with its dual mechanism of action. It prevents bone breakdown, while stimulating new bone growth!” Research continues to support the use of strontium. Cohen offers suggestions on dosage and timing, and reminds women that weight-bearing exercise is key. She also notes that whole grains may prohibit mineral absorption and that gluten, caffeine, and carbonated beverages can contribute to bone degeneration.

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What’s the fat content of chicken and turkey when you remove the skin?

By removing the skin and visible fat from a six-ounce boneless chicken breast, the fat content is reduced from thirteen to seven grams. Pretty impressive, and a great way to eat healthier. However, cooking a chicken breast with the skin off can leave you with a dry, tough dinner. Experts instead suggest cooking poultry with the skin on, and removing it before eating. “Cooking with the skin on keeps the meat insulated and allows it to retain more of its natural moisture and flavors.” Surprisingly, chicken cooked this way still contains a lot less fat—tastier too!

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