World Health Organization (WHO) has declared India as the country with the largest number of diabetic subjects in the world Every fourth diabetic in the world today is an Indian Source: WHO (http://www.who.int/diabetes/facts/world_figures/en/index5.html)
Glycemic Index - Glycemic Effects of FoodsThe glycemic effect is a measure of the response of blood sugar (glucose)concentration and insulin to the carbohydrate in a food. The glycemiceffect of a food is measured by having a person eat a food and then testingthe blood to see:• How fast and how high the blood sugar level increases• How quickly the blood sugar level returns to normalFoods that contain carbohydrates that have a low-glycemic effect produce aslow steady rise in blood sugar. The carbohydrate in foods with a high-glycemic effect causes a rapid rise in blood sugar.The Glycemic Index is a rating system for the glycemic effects of foods.The highest possible Glycemic Index score for a food is 100.Some foods elevate blood sugar and insulin levels faster and higher thanother foods. Many factors, such as the amount of fiber in a food and howthe food is cooked, work together to determine a food’s glycemic effect inthe body. In addition, a food’s glycemic effect differs when it is eaten aloneversus when the food is eaten with other foods that contain protein and fat.
REASONS FOR HEART DISEASES Free Radicals Oxidized LDL Elevated Cholesterol Elevated Homocysteine Level Improper Omega3:Omega6 ratio
Science Simplified:Nutrients,Overweight,Heart Disease and Health Span
To Keep HealthyConsume High Fibrous & Low Glycemic Food
Recommendation as per WHO •Sweets up to 75 calories daily •Fats 3-5 daily servings (olive oil, nuts, canola oil, avocados)•3-7 daily servings (beans,fish, lean meat, low-fatdairy •Carbohydrates 4-8 daily servings (whole grains)•Minimum of •Minimum of 43 fruits to vegetables tounlimited unlimited •At least 8 glasses of water a day
To Keep Healthy Consume high Fibers & Low GlycemicEat 4 Times a Day Avoid Excess Food Intake Chew 32 Times while eatingExercise 45 mins a daySupplement your diet with Nutritional Supplements
Half cup cooked with no added salt Potassium - 177 mg Vitamin A - 19,152 IU Carrots contains .85 grams protein and 2.6 Sodium - 51.5 mg Vitamin C - 1.8 mg grams fiber. Calcium - 24 mg Niacin - .4 mg Phosphorus - 23.4 mg Folate - 11 mcg Magnesium - 10 mg Pantothenic Acid - .2 mg Iron - .48 mg Vitamin B6 - .2 mg Also contains small amounts of Contains some other vitamins in selenium, manganese, copper and small amounts. zinc.Cauliflower Half cup cooked with no added salt Potassium - 88 mg Vitamin C - 27.5 mg contains 1.1 grams protein and 1.7 Phosphorus - 19.8 mg Vitamin A - 1.5 IU grams fiber. Calcium - 9.9 mg Pantothenic Acid - .3 mg Sodium - 9.3 mg Contains some other vitamins in Magnesium - 5.6 mg small amounts. Also contains small amounts of selenium, iron, manganese, copper and zinc. Corn One ear, cooked with no salt Potassium - 191.7 mg Vitamin C - 4.8 mg contains 2.6 grams protein and 2.1 Phosphorus - 79.3 mg Vitamin A - 167 IU grams fiber. Magnesium - 24.6 mg Niacin - 1.2 mg Sodium - 13 mg Folate - 27.3 mcg Calcium - 1.5 mg Pantothenic Acid - .68 mg selenium - .6 mg Contains some other vitamins in Iron - .5 mg small amounts. Zinc - .4 mg Also contains small amounts of manganese and copper.Cucumber Half a cup of sliced cucumber with Potassium - 74.9 mg Vitamin C - 2.6 mg skins contains .36 grams protein Phosphorus - 1.4 mg Vitamin A - 111.8 IU and .42 grams fiber. Magnesium - 5.7 mg Contains some other vitamins in Sodium - 1 mg small amounts. Calcium - 7.3 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.
Pistachios 1 ounce (49 kernels) dry roasted Potassium 295.4 mg Vitamin A 74.3 IU contains 6.0 grams protein and 3.0 Phosphorus 137.5 mg Folate 14.2 mcg grams fiber. Magnesium 34.0 mg Contains some Calcium 31.2 mg other vitamins in Sodium 2.8 mg small amounts. Iron 1.2 mg Selenium 2.6 mcg Also contains small amounts of manganese, copper and zinc.Pumpkin Seeds 1 ounce of roasted pumpkin or Potassium 260.5 mg Vitamin A 17.6 IU squash seeds without salt contains Magnesium 74.3 mg Folate 2.6 mcg 5.3 mg protein and no fiber. Phosphorus 26.1 mg Contains some Calcium 15.6 mg other vitamins in Sodium 5.1 mg small amounts. Zinc 2.9 mg Iron 0.9 mg Also contains small amounts of manganese and copper. Sunflower Seeds 1 ounce dry roasted sunflower Phosphorus 327.4 mg Vitamin A 6.5 IU seeds contains 5.5 mg protein and Potassium 241 mg Folate 67.2 mcg 3.1 mg fiber. Magnesium 36.6 mg Vitamin E 6.0 mg Calcium 19.8 mg Contains some Zinc 1.5 mg other vitamins in Iron 1.0 mg small amounts. Selenium 22.5 mcg Also contains small amounts of manganese and copper.