When it comes to exercise, many people do just fine. Not everyone has an inactive lifestyle. Some people have a job where they are on their feet for most or all of the day. Others play a sport every week because it is a hobby…
One food many people with Type 2 diabetes find themselves avoiding is the banana as they are thought to be very high in sugar and calories and, as such, a fruit to avoid. This, however, is not necessarily the case. The fact of the matter is the banana can be a very healthy food to include in any diabetic’s diet for several reasons. The critical thing to remember is to pair it with a protein source or a fat source. Adding protein will slow down the release of sugar into the bloodstream, ensuring you are not going to get the sugar spike you otherwise would.
Here are why bananas are not food to fear…
1. Calorie Controlled. First, bananas are a relatively low-calorie food, contrary to popular belief. One medium banana contains about 90 to 100 calories, with a large banana coming in slightly above. Comparing this to other foods you could be eating – a few slices of bread or a bagel, and it is quite low in calories.
2. Rich in Dietary Fiber. Bananas are rich in dietary fiber. Fiber is the indigestible portion of food a person with Type 2 diabetes needs to help regulate their blood sugar level and help prevent spikes.
When you pair this fruit with a protein or fat, you get the fat/protein-fiber combo helpful for keeping your blood sugar in check.
Dietary fiber is also vital for keeping you feeling full during the day and for regulating your bowel movements.
3. Loaded With Potassium. The next interesting point about bananas? They are high in potassium: this is important because potassium will help to counteract any sodium you may be taking in with your diet, which can lead to a rise in blood pressure readings.
The more potassium you have in your diet, generally speaking, the less-at-risk you will be for heart health concerns. Most people need to be including more potassium in their diet plan and less sodium. Bananas help you do just that.
People who are taking beta-blockers…
- propranolol (Inderal LA, InnoPran XL),
- atenolol (Tenormin),
- metoprolol (Lopressor, Toprol-XL),
are not advised to increase their intake of bananas suddenly. Check with your medical practitioner beforehand as high potassium foods need to be consumed in moderation when beta-blockers have been prescribed.
4. Great For Pre-Exercise. Finally, bananas are an ideal pre-workout food. Eat them before you hit the gym and you will have a fast acting source of energy that will not fizzle out 20 minutes into your session. This is because they contain a nice blend of complex carbohydrates (starch) with simple sugars, which is precisely what your body needs.
Keep these points in mind and consider picking up a banana next time you are out grocery shopping. They really can be part of any Type 2 diabetic’s diet.
There are many ways to measure your current lifestyle. A short list would not be enough, so here is a continuation for you. Take this self-assessment to determine the state of your health. Go over your responses with your doctor to pinpoint areas where improvement…
Health problems are prevalent among modern adults more than ever. Could this be attributed to modern lifestyles? Almost entirely, but there is more to blame. The quality of the food around us is also an issue as we are often surrounded by high-caloric processed foods.…
We all know our lives are short, that time passes quickly and we often take our time here on earth for granted. However, have you thought about the length of your life in the context of your health and well-being? For if you are not well, your life could become even shorter, time could pass uncomfortably, and you certainly do not want to find yourself in a position of regret because it could be too late.
You may need to start thinking more about your health: this applies to most people, so there is a good chance you are included. We all have areas of our life where we could do better. Your health could be one of them. Paying more attention to your overall health would never be in vain and could only do you well by adding years to your life.
You probably have a good idea of where to start. Alternatively, depending on your situation, where to continue. There is no shame in having come up short in the past, that is as long as you pick up where you left off…
- perhaps this means you need to start exercising again, only to be more consistent this time.
- another option could be to make improvements to your food choices.
Maybe this means new lifestyle commitments. Talk to your doctor or someone whose counsel you trust. Figure out a plan for your health and take it seriously.
You do not want to wait until it is too late as your health and well-being has an expiry date whether you like it or not. If you do not take care of yourself, you risk moving this date of expiry to an earlier moment. How produce or a cooked meal “spoils” when left out of the refrigerator where it belongs; your health will eventually “spoil” also when neglected. To some extent, there is only so much you can do, however, why not extend your healthy years as much as you can? Why not add more life to those years by ensuring you are fit for most of them?
Extend the expiry date of your health. It is not beyond your ability. In most cases, you have the power to make a significant difference. Your health and well-being are precious to the quality of your life. Never forget this, and act to make sure this aspect is taken care of.
Get healthy, and live the best life you possibly can. Small changes can make a big difference. Modest and straightforward lifestyle changes will pay off with big dividends.
Regardless of where your health stands, it is beneficial to measure your current lifestyle. It will reveal areas of concern that can be worked on to elevate your health. It will also make it easier for your doctor to give you actionable advice. Take a…
According to the International Diabetes Federation estimates, there were about 65 million people with diabetes in India in 2013. Diabetes is the health condition where blood sugar levels are higher than normal. Blood sugar is also known as blood glucose; it is a crucial source…
We often hear if we choose to exercise and eat properly, our pancreas will thank us by functioning better and reduce our chances of developing Type 2 diabetes. Many of you watching your health will have heard of a list of produce referred to as the “dirty dozen.” What is this list and how do the contents impact your life and your body? The dirty dozen is a term used to describe certain fruits and vegetables, maybe even some of your favorites, impacted negatively by pesticides. The produce listed as the “dirty dozen” are thought to be more heavily contaminated by pesticides than other produce and, as such, it is wise for you to steer clear of them if you are hoping to maintain good health.
Researchers have also connected the ingestion of pesticides as a risk to the developing brain of the fetus during pregnancy and even into early childhood. In 2012, the American Academy of Pediatrics issued a report recommending limiting foods containing pesticides in children as much as possible. While it is unfortunate to have to “avoid” fresh fruits and vegetables as they are considered to be very healthy for the body what you do need to remember is when they are contaminated due to the use of pesticides, they will not be doing anything positive for your health. These chemicals will be entering your system, and they may be doing more damage to your body than benefiting your health.
So what are the “dirty dozen list of fruit and vegetables?” The following are the current list to steer clear of …
- strawberries (these are considered to be especially harmful. Researchers found over one-third of the berries tested contained 10 or more pesticides),
- sweet bell peppers, and
While you can purchase conventional varieties and then focus on washing them well, it has been found a high amount of pesticide residue remains. Therefore, it can be best to make sure you purchase organic produce, provided your budget allows. If your budget does not allow you to buy organic products, then you may want to avoid them entirely.
Many other “conventional” options offer a healthier choice and are deemed to be the “clean 15.” These include …
- sweet corn,
- frozen sweet peas,
- honeydew melon,
- broccoli, and
As you can see, there are a variety of tasty options to choose from if you want to continue to maintain a healthy intake of fresh produce but limit your exposure to potentially harmful chemicals and pesticides. While we do not instantly notice the side effects and symptoms from taking in damaging chemicals; over the years it does add up and can increase your risk factor for many diseases including cancer. Shop smart, and you will have no problem avoiding this issue!