Onions – Why to add them in our salads ?

Onions, like garlic are members of the Allium family and both are rich in powerful sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. Onions contain allyl propyl disulphide. Onions are very rich in chromium, a trace mineral that helps cells respond to insulin and numerous flavonoids, most notably quercitin.

Blood Sugar-Lowering Effects

The higher the intake of onion, the lower the level of glucose found during oral or intravenous glucose tolerance tests. Experimental and clinical evidence suggests that allyl propyl disulfide is responsible for this effect and lowers blood sugar levels by increasing the amount of free insulin available. Allyl propyl disulfide does this by competing with insulin, which is also a disulphide, to occupy the sites in the liver where insulin is inactivated. This results is an increase in the amount of insulin available to usher glucose into cells causing a lowering of blood sugar.

Onions are a very good source of chromium, the mineral component in glucose tolerance factor, a molecule that helps cells respond appropriately to insulin. Clinical studies of diabetics have shown that chromium can decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels.Marginal chromium deficiency is common since chromium levels are depleted by the consumption of refined sugars and white flour products as well as the lack of exercise. One cup of raw onion contains over 20% of the Daily Value for this important trace mineral.

Cardiovascular Benefits
The regular consumption of onions has, like garlic, been shown to lower high cholesterol levels and high blood pressure, both of which help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke. These beneficial effects are likely due to onions’ sulfur compounds, its chromium and its vitamin B6, which helps prevent heart disease by lowering high homocysteine levels, another significant risk factor for heart attack and stroke.

Much like garlic, onions help to increase the HDL cholesterol in the blood, especially when they are eaten in their raw state. Onions also help to decrease the bad cholesterol or LDL in the blood and they increase the ability of the blood to dissolve blood clots. Onions are excellent at decreasing the risk inherent in developing diabetes and help to fight off the bacteria that are responsible for causing many infections in the human body.
Flavonoids in onions help vitamin C in its function, improving the integrity of blood vessels and decreasing inflammation. All this spells help for your cardiovascular system.

Support Gastrointestinal Health
The regular consumption of onions, as little as two or more times per week, is associated with a significantly reduced risk of developing colon cancer. Onions contain a number of flavonoids, the most studied of which quercitin, has been shown to halt the growth of tumors in animals and to protect colon cells from the damaging effects of certain cancer-causing substances.

Cooking meats with onions may help reduce the amount of carcinogens produced when meat is cooked using high heat methods.

Quercitin, an antioxidant in onions reduce both the size and number of precancerous lesions in the human intestinal tract and help keep colon cancer at bay.

Onions decrease the risk of many different types of cancers. A compound known as quercetin has been discovered in onions and this compound is extremely powerful when it comes to fighting cancer and is an excellent antioxidant.

Boost Bone Health
Milk isn’t the only food that boosts bone health. Onions also help maintain healthy bones. Onions may be especially beneficial for women, who are at increased risk for osteoporosis as they go through menopause.

Onions are rich in chemical compounds which exhibit antibacterial and antifungal properties and have been used to treat coughs, bacterial infections, and breathing problems across different cultures for many centuries.

Onions are rich in fructo-oligosaccharides, sulphides, Vitamin A and C, calcium, flavonoids, phosphorus and potassium which contributes to its many health beneficial properties such as:- Asthma- Bronchitis- Cardiovascular disease- Colds- High Blood Pressure- Influenza- Insomnia- Lowers cholesterol- Pneumonia- Reduce inflammation- Sinus conditions- Tuberculosis

Hence include onions in your daily diet and see the difference in your health.

An abstract from: http://nutrihealth.in/health/onions-why-to-add-them-in-our-salads/

Why is Refined Sugar – Known As White Sugar – Bad for You?

by Sanjana - Dietitian on 25. Aug, 2008 in Food, Health

The sugar is being processed in so many foods we eat. These foods are not just sweets. Sugar in large quantities can be found in peanut butter, mayonnaise, bread, ketchup and many other categorically “non-sweets” products.

Refined Sugar is bad for you because it raises the insulin level in your blood.
Raised blood insulin levels depress the immune system. If your immune system is depressed then your ability to fight disease is weakened.

Raised blood insulin levels can cause weight gain. Insulin promotes the storage of fat; so, when you eat foods high in refined sugar, you increase fat storage. Obviously, the result is rapid weight gain.

Refined Sugar contains no vitamins or minerals so in order for sugar to be metabolized it must draw on the body’s reserve of vitamins and minerals. When these reserves are depleted, metabolization of cholesterol and fatty acid is impeded, contributing to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs.

In summary here are ways that refined sugar can affect your health:
• Sugar can suppress the immune system.
• Sugar can upset the body’s mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity in children.
• Sugar can reduce helpful high density cholesterol (HDLs).
• Sugar can promote an elevation of harmful cholesterol (LDLs).
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause kidney damage.
• Sugar can increase the risk of coronary heart disease.
• Sugar may lead to chromium deficiency.
• Sugar can cause copper deficiency.
• Sugar interferes with absorption of calcium and magnesium.
• Sugar can increase fasting levels of blood glucose.
• Sugar can promote tooth decay.
• Sugar can produce an acidic stomach.
• Sugar can speed the aging process, causing wrinkles and grey hair.
• Sugar can increase total cholesterol.
• Sugar can contribute to weight gain and obesity.
• High intake of sugar increases the risk of Crohn’s disease and ulcerative colitis.
• Sugar can contribute to diabetes.
• Sugar can contribute to osteoporosis.
• Sugar can cause a decrease in insulin sensitivity.
• Sugar leads to decreased glucose tolerance.
• Sugar can cause cardiovascular disease.
• Sugar can increase systolic blood pressure.
• Sugar causes food allergies.
• Sugar can cause free radical formation in the bloodstream.
• Sugar can overstress the pancreas causing damage.
• Sugar can cause atherosclerosis (plaque formation in the arteries).
• Sugar can compromise the lining of the capillaries.
• Sugar can cause liver cells to divide, increasing the size of the liver.
• Sugar can increase the amount of fat in the liver.
• Sugar can increase kidney size and produce pathological changes in the kidney.
• Sugar can cause depression.
• Sugar can increase the body’s fluid retention.
• Sugar can cause hormonal imbalance.
• Sugar can cause hypertension.
• Sugar can cause headaches, including migraines.
• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
• Sugar increases bacterial fermentation in the colon.
Hence avoid the excessive use of sugar in your diet for better health.

Diabetes, Know the symptoms

Diabetes is a killer. It is estimated that over 16 million people in the US alone has diabetes. Diabetes can have serious lifelong conditions. half of the people that have diabetes don’t even know that they have it.

Diabetes is a disorder of the metabolism. Metabolism is the way our body digests food for growth and energy. Most of the food we eat is broken down by our digestive juices into simple sugar. This simple sugar is called glucose. Glucose is the main source of fuel for the body. For this source of fuel to get into the cells insulin must be present. Insulin is a hormone produced by the pancreas.

There are three types of diabetes. The three are type 1 diabetes, type 2 diabetes and finally gestational diabetes.Type 1 diabetes is also known as insulin dependent or juvenile diabetes. Someone with type 1 diabetes needs daily injections of insulin to live. Type 1 diabetes accounts for about 23 percent of all diagnosed cases of diabetes in the US. Symptoms include increased thirst, unrination, constant hunger, weight loss, blurred vision, and extreme tiredness. If not diagnosed and treated with insulin a person can lapse into a life threating coma.

Type 2 diabetes usually appears in people over the age of 45 years old. The body cells resist insulin. The insulin resistance may be due to obesity and lack of physcial activity.

Gestational diabetes develops during pregnancy. This type of diabetes disappears after the birth of the child. But the woman who have gestational diabetes has a greater risk of getting type 2 diabetes later in life.

Diabetes affects 16 million people: some of its complications are blindness, kidney failure, amputation.
Blindness results because of damage to the retina. Kidney failure happens because the kidney blood filtering unit is damaged. In the toes and feet, damaged nerves impair circulation and may lead to amputation.

Getting treated early can save your life. So go and see your doctor early.

What is Type 1 Diabetes?

WHAT CAUSES DIABETES?

We don’t completely understand what causes juvenile onset diabetes, but there is much research being done to answer the question. At present it seems that the body treats the beta cell in the pancreas as something “foreign” that does not belong in the body. The result is the beta cells get “zapped” and killed. We don’t understand why this only happens to certain people. Also, we cannot predict everyone who will get diabetes. We can decrease the damage with certain medicines, but each one of them has side effects and once the destruction occurs we cannot make the beta cells return.

WHY IS THERE A LACK OF INSULIN?

Insulin is secreted in the pancreas along with digestive juices and several other hormones. The pancreatic cells known as beta cells produce insulin. For reasons that are not yet completely explained, the immune system of a person with Type 1 Diabetes tends to cause the destruction and death of beta cells. When a large number of beta cells die your pancreas can no longer make all the insulin that you need. As a result of this destruction, it is necessary to provide your body with insulin made outside the body.

Why do we need Insulin?
When you eat a meal, the carbohydrate (starch, sugar or glucose) is absorbed from your intestines. Sugar enters the blood stream and is delivered to your liver. Normally, the pancreas simultaneously secretes insulin which is also delivered to your liver.

Insulin acts like a key to the gas cap of a car. It opens the cap to most of the cells in your body and allows the glucose to enter, to be stored and to be used as energy. In your liver insulin allows the storage of glucose as glycogen. Insulin also enters the general blood stream and is delivered to the cells in your body where it allows entry of glucose into the cells in your muscle, skin, and fatty tissues. The presence of glucose into the cells is the fuel for their normal function. When glucose enters the cells, your blood glucose concentration decreases. Therefore, insulin makes your blood sugar lower. Insulin also prevents the release of fat from the fat cells and glucose from the liver cells. If you lack insulin, the absorbed carbohydrate from your meal is not stored in your liver, but rather enters your bloodstream producing an abnormally high blood sugar. The cells and organs in the rest of your body are also unable to allow entry of sugar.

WHAT HAPPENS WHEN I DO NOT TAKE ANY INSULIN OR DO NOT HAVE ENOUGH INSULIN?
Lack of insulin causes your blood sugar to rise or increase. When the blood sugar exceeds (is more than) 180 mg/dl you begin to urinate frequently and get thirsty. Since no sugar (fuel) is entering your cells, you begin to feel run down and tired. If this continues your body turns to fat for fuel. A large amount of ketone bodies can make you sick to your stomach and cause even more urination. Finally you can get so sick that you begin to breathe heavily and lose you r ability to talk and stay awake. At this point diabetic ketoacidosis (DKA) is present and can lead to death if untreated or treated long after its onset.

When did you last have a complete health check up done? If you are above the age of 25 years and have a family history of Diabetes, I recommend you get one done immediately. Remember precaution is always better than cure.

Types of Diabetes

Pre-Diabetes
Before developing type 2 diabetes, most people show symptoms of pre-diabetes, a condition in which blood glucose levels measure higher than normal but not as high as it does with diabetes. People with pre-diabetes - 54 million in the United States - face an increased risk of developing type 2 diabetes within a decade unless they change their eating habits and get more exercise. Research suggests that pre-diabetes may cause some damage to the body, especially the heart and circulatory system.
Reviewed by Sharon Howard, R.D., M.S., C.D.E, F.A.D.A - 01/10

Type 1 Diabete

Type 1 diabetes (or insulin-dependent) develops when the immune system in the body attacks insulin-producing beta cells in the pancreas and destroys them. When the pancreas no longer makes insulin, blood glucose (blood sugar) cannot enter the cells to be used for energy, leaving high levels in the blood.
Although type 1 diabetes is most often diagnosed in children or young adults, the disease can strike at any age.
Reviewed by Sharon Howard, R.D., M.S., C.D.E, F.A.D.A - 01/10

Type 2 Diabetes

When the body does not produce enough insulin or does not use it properly or efficiently, type 2 diabetes (or insulin-resistant) develops. Insulin is the gatekeeper of the body that assures that blood glucose, or blood sugar, is handled properly. When the response to insulin in the body is ineffective, glucose builds up in the blood and your body passes it through. As diabetes develops, other health problems, such as high blood pressure and high cholesterol levels, are also likely to occur.
Often, type 2 diabetes symptoms develop gradually, so people may have the disease for months or years before it is diagnosed. Most people who develop type 2 diabetes first exhibit signs of pre-diabetes, with blood glucose levels elevated but below the diabetes range.
Type 2 diabetes is most often diagnosed in overweight adults age 40+ with a family history of diabetes, however, it is becoming increasingly common in younger people, especially adolescents. Recent research on obesity in children also indicates there is an increased risk of hybrid or double diabetes. People with type 1 diabetes who become overweight and have high blood pressure are at risk of developing type 2 as well. Also, certain racial and ethnic groups - African-Americans, Asian-Americans, Latinos and Native Americans - are more prone to diabetes.Reviewed by Sharon Howard, R.D., M.S., C.D.E, F.A.D.A - 01/10

An abstract from: http://www.diabetescare.net/about.asp?category=Types&gclid=CI7XhInGvqgCFYQc6wodpVhhpg

Are potatos and beetroot harmful in a Diabetic diet?

Carbohydrate counting is very important in a diabetic diet where one needs to maintain their blood sugar levels. Most of these patients are asked to avoid potato and beetroot as it is assumed that these can increase the carbohydrate intake in the diet.
Firstly let me tell you what vegetable come under roots and tubers?
Root vegetables are carrots,parsnip,radish,turnip,beetroot etc and tuber vegetables are potato, sweet potato, tapioca, yam etc. Onions, garlic and leeks come under bulbs.
From the nutritional point of view, roots and bulbs have lesser carbohydrate or sugar content compared to tubers. For 100 grams, carbohydrate content of roots such as carrots contain 10.6g, beetroot contain 8.8g,radish 6.8g, turnip 6.2g but except for parsnip which contains 23g of carbohydrates.
All Tubers contain carbohydrates ranging from 20-30 grams.
Bulbs like onions contain 11 grams.
So it is quite safe to include roots and bulbs in your diet rather than tubers. Tubers too can be had occasionally on adjusting the carbohydrate content for the day.

An abstract from: http://nutrihealth.in/food/are-potatos-and-beetroot-harmful-in-a-diabetic-diet/

Diabetic Food Pyramid Guide

Diabetic Food Pyramid
Diabetes Food Pyramid was designed by the American Diabetes Association and the American Dietetic Association. Unlike the USDA Food Guide Pyramid, diabetic food pyramid guide you with group of foods based on their carbohydrate and protein content because these foods affect blood glucose levels, which is indeed the primary concern to people with diabetes. You may find differences like potatoes and other starchy vegetables in the grains, beans and starchy vegetables group instead of the vegetables group, cheese is in the meat group instead of the milk group.
A serving of pasta or rice is 1/3 cup in the Diabetes Food Pyramid and ½ cup in the USDA pyramid. Fruit juice is ½ cup in the Diabetes Food Pyramid and ¾ cup in the USDA pyramid. This difference is to make the carbohydrate about the same in all the servings listed.

Grains and Starches

Situated at the base of the pyramid, these are foods contain mostly carbohydrates. Bread, cereal, rice, and pasta are food in this group mostly made of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, corn, and peas also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. As for beans and starches, they are group together because they affect blood glucose in the same way.

Recommended serving: 6 -11 servings per day.

Vegetables

Vegetables are full of vitamins, minerals, fiber, and naturally all of them are low in fat. Vegetables that should be at the top of your food list should be dark green and deep yellow vegetables, such as spinach, kale, broccoli, romaine lettuce, carrots, cucumbers, chilies and peppers. Try to get fresh or frozen vegetables rather than canned vegetables because they have less sauces, fats and salt added.

Recommended serving: 3 - 5 servings per day.

Fruits

Fruits are fabulous because they provide important vitamins, minerals, and fiber. Fruits also contain carbohydrates. Most dietitians recommend consuming whole fruits rather than juices because of the fiber contained. Avoid fruits and fruit juices that contain sweeteners or syrups added. This group includes blackberries, grapefruit and tangerines, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, and apricots.
Recommended serving: 2 - 4 servings per day.

Milk

Milk products contain a lot of protein and calcium as well as many other vitamins. When looking at milk or yogurt, try to choose low-fat or nonfat milk products for the great taste and nutrition without the saturated fat.

Recommended serving: 2 - 3 servings per day.

Meat and Meat Substitutes

Includes in these group are beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter. Meat and meat substitutes are great sources of protein and many vitamins and minerals. Nutritionists usually recommend fish and poultry over red meat, because it's less fatty. Keep your portion sizes small and trim away all the visible fat off meat. Baking, roasting or grilling is preferable to frying.
Recommended serving: 2 - 3 servings per day.

Sweets, Fats and Alcohol

Sitting at the very top of the pyramid simply means that your body should have smaller amounts of them. Your body needs fat for some things, but it's smart to avoid eating too much of it. And although sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they are usually loaded with calories and don't offer much in the way of nutrients. In the right amount, though, fats, alcohol and sweets can spike up the flavor in meals and snacks.
Recommended serving: Use them sparingly. In other words, eat only a little bit and don't eat them very often.
By following the Diabetic Food Pyramid Guide, you'll be sure to live a healthy lifestyle.

An abstract from: http://www.diabetes-diabetic-diet.com/food_pyramid.htm

Diabetic Food List

A Registered Dietitian assesses the nutritional needs of a person with diabetes and calculates the amounts of carbohydrate, fat, protein, and total calories needed per day. He will then convert this information into recommending the list of food a diabetic can eat in the daily diet.

Recommended daily food portion:
Daily calories count : carbohydrates - 50% to 60% protein - 12% to 20% fat - not more than 30% (with no more than 10 percent from saturated fats)

Recommended Diabetic Food Intake:
Low Glycemic Index - doesn't create rapid peaks and troughs in blood glucose levels.
Complex high-fiber carbohydrates - Scientific evidence show that diet high in dietary fiber is protective against diabetes. Fiber is capable of slowing down the digestion and absorption of carbohydrate and increasing the sensitivity of tissues to insulin, thereby preventing rise s in blood sugar. It is advisable to restrict the intake of refined carbohydrates and avoid high fat foods.

Example : Oats, cereals, legumes, wholegrain products, dried beans, peas, lentils, fruits, vegetables.

Alpha-lipoic acid - Is a vitamin like antioxidant that enhances the glucose uptake and improves diabetes nerves damage of diabetes patient.
Omega 3 - Protect against the hardening of arteries.
Example : Cold water fish like salmon, tuna, mackerel, herring).
Omega 6 fatty acid - Protect against the development of diabetes neuropathy.
Example : Blackcurrant oil, primrose oil, borage oil).
Artificial sweeteners - such as aspartame and saccharin.

Restricted and to avoid :
Refined and simple carbohydrates - such as sucrose, glucose or fructose, white rice, white bread, table sugar, sweets, honey, corn-syrup.
High fat food.
Alcohol - Higher quantities alcohol can cause health problems like liver damage and increase the risk of heart disease.
High sodium food - such as salty fish.

Below are some of the nutrition terminologies :
Diabetic Food Pyramid Guide
Diet Exchange
Nutrition Label
Glycemic Index

An abstract from: http://www.diabetes-diabetic-diet.com/diabetic_food.htm

DIY Calcium Citrate Supplement

Make your own calcium supplements at home from eggshells and lime juice.Calcium Citrate (w'pedia) is one of the best types of dietary calcium.Stephanie Simpson demonstrates how to make it.Her mother had bone spurs. She started to get them. Her doctor advised her to get plenty of calcium. She did some research and started making her own this way.Her bone spurs went away.

Step 1Collect Ingredients and Tools

You'll need the following: limes, juicer, egg cup If you don't have limes, any fruit with lots of citric acid such as lemons is probably fine as well.If you don't have eggs, any source of calcium carbonate such as coral, seashells, limestone, or dolomite is probably fine. Step 2Concoct

Put the egg in the cup. If the cup fits the egg well, you'll need less juice.Juice your limes.Pour the juice over the egg until it's covered or almost covered.Cover the cup and put it in the refrigerator overnight.

Step 3Consume

In the morning the eggshell will be much thinner. The liquid will be cloudy.If you leave it in longer, the eggshell completely dissolves leaving a naked egg. It's pretty amazing. Unfortunately I broke this one before I could take a picture.Your calcium citrate is ready to use. Take a teaspoon per day.

http://www.instructables.com/id/CalciumCitrate/

http://www.instructables.com/id/CalciumCitrate/step2/Concoct/

http://www.instructables.com/id/CalciumCitrate/step3/Consume/