Monday, September 6, 2010
Bursting the bubble - MSN Extract - 06/09/2010
http://lifestyle.in.msn.com/health/article.aspx?cp-documentid=4348892&page=0
06/09/2010
Bursting the bubble
If you're suffering from hypothyroidism, there is no reason to avoid vegetables.
Diet quackery has existed for many years and as interest in weight and fitness issues increases, there is a rise in the number of fads. I often hear people avoiding certain foods and vegetables, such as soy, turnips, cabbage, cauliflower, broccoli and brussel sprouts due to an underlying fear that these foods interfere with the synthesis of the thyroid hormone which is responsible for metabolism. The belief is that this promotes weight gain. Those diagnosed with an established under-active thyroid (hypothyroidism) in particular seem to be following this practice although it is not limited to them.
The origin of this fad may be that soy, cabbage, turnip, cauliflower, radish, broccoli, brussel sprouts, rutabaga, kale and kohlrabi contain substances known as goitrogens. Goitrogens are substances that suppress the function of the thyroid gland by interfering with the iodine uptake, which can cause an enlargement of the thyroid, known as goitre. In other words, goitrogens inhibit the thyroid hormone synthesis. But the effect of goitrogens is not significant as most are destroyed whilst cooking. Also, their effect is only relevant if goitrogenic foods are taken in large amounts as staple foods.
However, goitrogens can be a a potential problem if a person's diet is iodine-deficient. A dietary excess of calcium and fluorine is also known to enhance the effect of goitrogens.
Simply put, though goitrogens lower iodine uptake, they are not an important cause of goitre. But if an individual's iodide intake is insufficient (or if there is a large amount of goitrogens in his diet), the thyroid gland slows down the production of its hormones, lowers metabolism and eventually enlarges in an attempt to take up more iodide from the bloodstream.
Several studies done on goitrogenic foods have demonstrated insignificant effects on metabolism. However, a recent study (2010) reported that catechins (flavonoids) in green tea extracts are goitrogenic and had an antithyroid effect, when consumed in high doses. Another study (2004) reported that fermentation of millets may cause goitre due to removal of considerable amounts of certain essential minerals including magnesium, zinc and potassium, and chemical transformation of goitrogens in millets.
However, most vegetables and foods in the goitrogenic list can be consumed freely by all including those who have established thyroid abnormality. They are reservoirs of valuable nutrients and antioxidants; and avoiding them could lead to missing out on these.
Source: Ishi Khosla/India Syndicate.
Thursday, November 19, 2009
Diabetes - Diet
Diabetes is a lifestyle disease. It can be controlled only by changes in your lifestyle. That includes diet and physical activity. On the eve of World Diabetes Day, we tell you what changes you should bring about in your diet, if you suffer from the condition -
There is no defined diet for a diabetic. Obesity is common among type 2 diabetics and a weight control program with life style changes are usually all that is required to control it. The key here is a thought to the caloric intake versus caloric output.
The patient should understand the effect of these changes on his blood glucose, blood lipids and blood pressure.
Carbohydrates
The average amount of carbohydrates recommended for patients with diabetes is 60 to 65% of the total caloric intake.Whole wheat bread, whole grain pastas, and Oatmeal are healthy source of carbs.
Fats
Fats consumed should be about 20% of the total calorie intake.
In type 2 diabetes, controlling weight is usually the key. In overweight persons or those with dyslipidemia (disruption in amount of lipids in the blood), fat intake should be reduced to as low as 15% of the total intake. This is so that the saturated fat is replaced by unsaturated and monosaturated fat. Food consumed should be low in calories as well.
Olive oil, nuts and fish are good sources of monosaturated fats.
Proteins
Proteins consumed should be 20% of the total daily caloric intake. There has been no evidence to indicate that patients with diabetes need to have lower than the average intake.
Lean meat, milk, tofu etc. are good sources of protiens. Add heathy portions of lentils in your diet too.
Fiber
People with diabetes cannot process sugar properly. The fiber in carbohydrates helps protect against Type 2 diabetes.
Most foods high in fiber is low in sugar. Replace high-sugar foods with whole foods like beans, whole raw fruit, and pasta. High-fiber supplements, such as psyllium, guar gum (found in beans), pectin (from fruit), oat bran, improve glucose tolerance. Eat more fruits, vegetables, seeds, oats, and whole-grain products. It is also recommended to consume 1-3 ounces of powdered fenugreek seeds per day.
Alcohol
The effect of alcohol on blood glucose in diabetics has always been confusing. Patients with diabetes should avoid or limit the use of alcohol as predicting its effect on blood sugar levels is difficult.
Tthe effect of alcohol on blood sugar levels depends not just on the amount of alcohol but on the food and the amount consumed.
Triglycerides can increase, depending on the amount of alcohol consumed, worsening hyperlipidemia. Since insulin is not required to metabolize alcohol, no food group should be eliminated from the calculated intake.
Consumption of alcohol adds calories. Therefore, patients with pancreatitis, dyslipidemia, or neuropathy should especially avoid the use of alcohol.
Smoking
Diabetics who smoke are at higher risk for kidney damage, heart disease, and other diabetes-linked problems.
Beneficial foods
* Onions, garlic, cinnamon, high fiber foods, beans, lentils, fenugreek seeds, barley, broccoli. * Whole grains specially millet and wheat. * Vegetables whole and cooked fruits
The following foods have an insulin-like action and should be included regularly
* Brussels sprouts * Cucumber, garlic * Green beans * Oatmeal or oat flour, wheat germ, buckwheat * Soya bean and tofu * Raw green vegetables * Avocados
Foods to avoid
* Foods rich in fat, especially animal foods * Sugar * White flour, sago * Papad, pickle * Fruit juice, milk shakes, aerated drinks * Fried foods, sweets and desserts
There is no defined diet for a diabetic. Obesity is common among type 2 diabetics and a weight control program with life style changes are usually all that is required to control it. The key here is a thought to the caloric intake versus caloric output.
The patient should understand the effect of these changes on his blood glucose, blood lipids and blood pressure.
Carbohydrates
The average amount of carbohydrates recommended for patients with diabetes is 60 to 65% of the total caloric intake.Whole wheat bread, whole grain pastas, and Oatmeal are healthy source of carbs.
Fats
Fats consumed should be about 20% of the total calorie intake.
In type 2 diabetes, controlling weight is usually the key. In overweight persons or those with dyslipidemia (disruption in amount of lipids in the blood), fat intake should be reduced to as low as 15% of the total intake. This is so that the saturated fat is replaced by unsaturated and monosaturated fat. Food consumed should be low in calories as well.
Olive oil, nuts and fish are good sources of monosaturated fats.
Proteins
Proteins consumed should be 20% of the total daily caloric intake. There has been no evidence to indicate that patients with diabetes need to have lower than the average intake.
Lean meat, milk, tofu etc. are good sources of protiens. Add heathy portions of lentils in your diet too.
Fiber
People with diabetes cannot process sugar properly. The fiber in carbohydrates helps protect against Type 2 diabetes.
Most foods high in fiber is low in sugar. Replace high-sugar foods with whole foods like beans, whole raw fruit, and pasta. High-fiber supplements, such as psyllium, guar gum (found in beans), pectin (from fruit), oat bran, improve glucose tolerance. Eat more fruits, vegetables, seeds, oats, and whole-grain products. It is also recommended to consume 1-3 ounces of powdered fenugreek seeds per day.
Alcohol
The effect of alcohol on blood glucose in diabetics has always been confusing. Patients with diabetes should avoid or limit the use of alcohol as predicting its effect on blood sugar levels is difficult.
Tthe effect of alcohol on blood sugar levels depends not just on the amount of alcohol but on the food and the amount consumed.
Triglycerides can increase, depending on the amount of alcohol consumed, worsening hyperlipidemia. Since insulin is not required to metabolize alcohol, no food group should be eliminated from the calculated intake.
Consumption of alcohol adds calories. Therefore, patients with pancreatitis, dyslipidemia, or neuropathy should especially avoid the use of alcohol.
Smoking
Diabetics who smoke are at higher risk for kidney damage, heart disease, and other diabetes-linked problems.
Beneficial foods
* Onions, garlic, cinnamon, high fiber foods, beans, lentils, fenugreek seeds, barley, broccoli. * Whole grains specially millet and wheat. * Vegetables whole and cooked fruits
The following foods have an insulin-like action and should be included regularly
* Brussels sprouts * Cucumber, garlic * Green beans * Oatmeal or oat flour, wheat germ, buckwheat * Soya bean and tofu * Raw green vegetables * Avocados
Foods to avoid
* Foods rich in fat, especially animal foods * Sugar * White flour, sago * Papad, pickle * Fruit juice, milk shakes, aerated drinks * Fried foods, sweets and desserts
Feeling Bloated
You don't have to miss parties or nights out anymore because you are feeling too bloated. Simply keeping a tab on your food can keep the bloating under control.
Before you can start your new diet, you need to know if you have bloating because of flatulence and indigestion or because of water retention, which happens when you are PMSing.
Once you know, keep these tips in mind while eating:
Ginger
"It will be an excellent remedy if you feel bloated because of gas problems," says nutritionist and iDiva expert Naini Setalvad from Health For You, Mumbai. Ginger relaxes your stomach and ensures that no food remains behind in your stomach. Since it soothes your digestive system, using plenty of ginger in your curries is a good idea.
Mint
Mint has the same properties as ginger. It will work for those who don't like the taste or aroma of ginger. "Chewing on a few leaves of mint should be enough. I recommend mint because it has no side-effects and many people like the taste," says Mumbai-based dietician Rohini Handa.
Asafetida
Better known as ajwain, asafetida is an ayurvedic cure for those who are bloated and have indigestion. It is also useful if you have painful periods. If you do not like this spice, you can try mixing a pinch of it with salt in a glass of buttermilk.
Celery
Setalvad says, "Celery has to ability to retain water, so it will help if you have water accumulated in your stomach.
For water retention related bloating, start by avoiding food with too much salt in it." You can chew on a few celery seeds or simply include celery in your salad.
Chamomile
"Chamomile is an excellent drink to have when you are PMSing. It helps relieve stomach pains, so it is a good way to cure both stomach cramps and bloating during menstruation," says Handa. Since chamomile tea also helps alleviate water retention, it is perfect for you.
Obviously, there is no point including these in your diet if you don't avoid the wrong food. While you should be cooking your food with ginger and asafetida, don't forget to leave out beans, broccoli, cabbage, cauliflower, apples, pears, dairy products, sprouts, onion and garlic.
http://www.idiva.com/bin/idiva/Feeling-bloated-Have-these
Before you can start your new diet, you need to know if you have bloating because of flatulence and indigestion or because of water retention, which happens when you are PMSing.
Once you know, keep these tips in mind while eating:
Ginger
"It will be an excellent remedy if you feel bloated because of gas problems," says nutritionist and iDiva expert Naini Setalvad from Health For You, Mumbai. Ginger relaxes your stomach and ensures that no food remains behind in your stomach. Since it soothes your digestive system, using plenty of ginger in your curries is a good idea.
Mint
Mint has the same properties as ginger. It will work for those who don't like the taste or aroma of ginger. "Chewing on a few leaves of mint should be enough. I recommend mint because it has no side-effects and many people like the taste," says Mumbai-based dietician Rohini Handa.
Asafetida
Better known as ajwain, asafetida is an ayurvedic cure for those who are bloated and have indigestion. It is also useful if you have painful periods. If you do not like this spice, you can try mixing a pinch of it with salt in a glass of buttermilk.
Celery
Setalvad says, "Celery has to ability to retain water, so it will help if you have water accumulated in your stomach.
For water retention related bloating, start by avoiding food with too much salt in it." You can chew on a few celery seeds or simply include celery in your salad.
Chamomile
"Chamomile is an excellent drink to have when you are PMSing. It helps relieve stomach pains, so it is a good way to cure both stomach cramps and bloating during menstruation," says Handa. Since chamomile tea also helps alleviate water retention, it is perfect for you.
Obviously, there is no point including these in your diet if you don't avoid the wrong food. While you should be cooking your food with ginger and asafetida, don't forget to leave out beans, broccoli, cabbage, cauliflower, apples, pears, dairy products, sprouts, onion and garlic.
http://www.idiva.com/bin/idiva/Feeling-bloated-Have-these
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