Nutrient rich diet for diabetes control?

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Nutrient-dense foods have a high concentration of vitamins and minerals in relation to their calories. Discover which superstars should add in your diet.

Nutrient-dense foods are high in vitamins and minerals yet low in sugar, salt, and saturated fat. As a result, they can give a high ratio of beneficial chemicals to calories. Consider them the polar opposite of “empty calorie” foods, which deliver quick energy but nothing else in the way of nutrients (and often leave you hungry soon after).

In other words, while low calorie density (items with the fewest calories per volume) may be desirable in a weight-loss diet, high nutrient density is always preferred. Some foods are both nutrient-dense and calorie-dense (think peanut butter and nuts), and they are fine to include in your diet as long as you don’t overdo it. So, which nutrition superstars should you include to your shopping list? Continue reading to learn about the greatest nutrient-dense foods to include in your balanced diet.

Why Should Nutrient-Dense Foods Be Included in Your Diet?

Essentially, nutrient-dense foods provide the greatest bang for your calorie dollars by supplying high-quality fuel that your body can use to carry you through the day. “They offer vitamins, minerals, antioxidants, water, fibre, and more without adding empty calories,” explains Dr. Soumya Hullannavar is a Lead Ayurveda Endocrine Specialist at Diabetes Reversal Clinics & EliteAyurveda Clinics

Focusing your diet on nutrient-dense foods may help you reduce your risk of a variety of health disorders associated with a poor diet, such as heart disease, obesity, and several malignancies. “Including nutrient-dense foods in your diet will help lower your risk for chronic diseases,” says Dr. Soumya. Consider it packed the maximum health advantages into each calorie.

If you have a chronic condition, you know that what you eat can have a big impact on your symptoms, energy level, and overall mood. A nutrient-dense eating plan can help you maintain a healthy lifestyle.

How Is Nutrient Density Determined?

According to a comprehensive study published in the journal Nutrition Reviews, various approaches for assessing the nutrient density of foods, commonly known as nutrient profiling, have been proposed. However, they all involve some combination of the following elements:

A food earns points for having “nutrients to encourage.” This contains the vitamins and minerals that human bodies require for healthy development and function (vitamins A, C, D, E, K, and B vitamins, as well as the minerals chloride, cobalt, copper, fluoride, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and sulphur). Foods are also given points for protein, fibre, and maybe other healthful ingredients such as omega-3 fatty acids. The more of a nutrient’s recommended dietary allowance an item has, the more points it receives.

Points are deducted for “nutrients to limit,” which include added sweets, salt, and unhealthy fats (often saturated and trans fats), OR points are granted for their absence.

According to the Nutrient Reviews article, the points are then divided by a unit (typically 100 grams or 100 calories) to create a score.

Which Foods Are the Most Nutrient-Dense?

According to Derocha, fruits and vegetables, whole grains, lean meats, nuts and seeds, beans and legumes, and heart-healthy fats all fit the nutrient-dense food criterion. However, there are standouts in each area.

Here are some particularly nutrient-dense alternatives, listed alphabetically:

• Asparagus. This vegetable is high in insoluble fibre, which helps lower cholesterol and aids digestion; vitamin K, which aids in blood clotting; and folate (folic acid), a B vitamin that can lessen the incidence of birth abnormalities (pregnant women should take plenty of it).

• Avocados. They have at least 20 vitamins and minerals, are low in sugar, but abundant in unsaturated fat, and are thus an outlier among fruits. They also contain a lot of fibre.

• Bell peppers. Each of these contains more vitamin C than an orange. Peppers are also high in fibre and anti-inflammatory antioxidants.

• Berries. Berries are high in fibre and vitamins, but they’re also high in antioxidants, which originate from the phytochemicals (the plant chemicals that give berries their rich, vibrant colours). Berries that have been frozen retain their nutrients and can be consumed all year.

• Broccoli. This cruciferous superfood is high in calcium, fibre, iron, potassium, vitamin C, and vitamin K.

• Dark chocolate. Although it contains more calories than most nutrient-dense foods, dark chocolate contains antioxidants and minerals that make it a healthy choice. It contains flavanols, which are antioxidants with anti-inflammatory properties. To reap the most benefits, choose chocolate that has at least 70% cocoa.

• Eggs. They include vitamins, minerals, protein, and choline, an important ingredient. Two-thirds of the fat in egg yolks is unsaturated, or “good” fat. The yolk carries the majority of the nutrients and fat, whereas the egg white is entirely protein. A large egg only has about 78 calories, the most of which come from the yolk.

• Kale and other dark leafy greens. They contain vitamins A, C, and K, as well as calcium and protein. Fibre is also abundant in leafy greens. They can be eaten raw in salads or cooked with vegetable oils (or baked into chips for a crispy pleasure in the case of kale). Leafy greens, in addition to kale, include bok choy, collard greens, dandelion greens, mustard greens, spinach, and Swiss chard.

• Legumes. Consider them nutritious powerhouses in a small package. Beans, chickpeas, edamame, lentils, peanuts, peas, and soybeans are examples of legumes (also known as pulses). They are high in fibre, folate, iron, magnesium, and potassium while being low in fat.

• Liver. Although it is not for everyone, liver is one of the most nutrient-dense foods in the omnivore diet. This organ meat (often from a cow, chicken, duck, lamb, or pig) is high in protein and contains more than 100% of the RDA for a variety of vitamins and minerals such as iron, riboflavin (a B vitamin), vitamin A, and zinc.

• Mango. This yellow-orange fruit contains fibre, folate, and vitamins A, B6, and C. The vibrant colour is due to beta-carotene, an antioxidant that may prevent cell damage. (Beta-carotene is a precursor to vitamin A, which means it is converted into the vitamin by your body.)

• Nuts. Nuts, like legumes, pack a lot of nutrients into a small package. While they are abundant in fat, it is the good (unsaturated) form that is beneficial to your heart. Plant protein is also abundant in nuts. Antioxidants, calcium, fibre, omega-3 fatty acids, selenium, and vitamin E are just a few of the beneficial compounds found in nuts.

• Pomegranates. They’re high in fibre, folate, potassium, and vitamins B6, E, and K. Red seeds are delicious as a snack or sprinkled on oatmeal, salads, or yoghurt. The white flesh is edible, although it tastes bitter.

• Potatoes. Potatoes are abundant in vitamin C and were once credited with preventing scurvy. They are also high in fibre and potassium. In fact, a baked potato with skin is the single finest meal source of potassium, with almost 900 mg of this vital mineral that aids in blood pressure regulation.

• Pumpkin. This squash family member, like carrots and mango, receives its orange colour from beta-carotene. Pumpkins are also high in fibre and contain more potassium per cup than bananas!

• Quinoa. This is a seed that is commonly referred to as a grain. It’s packed with fibre, folate, magnesium, phosphorus, and thiamin (another B vitamin). It’s very high in protein, especially when compared to other cereals.

• Salmon. This fatty fish contains a high concentration of omega-3 fatty acids, which may help reduce the risk of heart disease. Anchovies, herring, mackerel, sardines, and trout are also high in omega-3.

• Seaweed. This marine plant is the richest supplier of iodine, which is beneficial to thyroid health. Seaweed also contains a significant amount of calcium, copper, and iron.

• Sweet potatoes are a type of potato. They include a lot of protein, vitamin A, and beta-carotene. Eat them baked, boiled, or mashed, just not fried, like regular potatoes.

• Yams. Yams are a root vegetable similar to sweet potatoes, but starchier and more similar in taste and texture to potatoes. Sweet potatoes have less fibre, vitamin C, and potassium than yams.

How to Increase the Nutrient Density of Your Diet

There are numerous simple replacements that can help you add more nutrient-dense meals to your diet while substituting less healthy options. The American Heart Association offers the following suggestions:

• On pizza and sandwiches, use vegetable toppings instead of meat.
• Brown rice should be used instead of white rice.
• Replace sugary drinks with coffee, unsweetened tea, or water.
• Try replacing sour cream with plain nonfat Greek yoghurt in baked potatoes, chilli, tacos, and other recipes.
• Instead of chips, snack on nuts or veggies. If you’re looking for something crunchy to dip in salsa or guacamole, try carrot or celery sticks, cucumber slices, or radishes.
• Instead of sugary sweets, serve fruit for dessert.

Consider working with a registered dietitian (R.D.) or registered dietitian nutritionist (R.D.N.) if you need assistance getting started or want more individualised eating advice targeted to your health situation. “They can provide personalized recommendations for helping you eat a balanced diet,” adds Dr. Soumya.

Our Outlook –

How are we able to Treat Diabetes Completely?

“Madhumeha” is the term for Diabetes in Ayurveda, which means ‘Sweet urine’. The manifestation of diabetes is through thirst or urination. According to Ayurveda, due to accumulation of Vata Dosha. Vata dosha accumulates in the large intestine and travels to the pancreas, which hampers its functioning.

Sometimes, Pitta Dosha also leads to diabetes. This is when Pitta gets accumulated in the small intestine before moving to the liver and may cause damage to pancreas. As the main constituent of Pitta is Agni, it burns out pancreas leading to Diabetes.

If the above things are taken into consideration, the treatment of Diabetes in Ayurveda starts with proper cleansing of the body and balancing of doshas. The treatment includes herbal combinations that are prepared based on individual Prakruti and Vikruti analysis. Ie. The treatment is based on a person’s body composition & which dosha is dominant. The treatments like Dhara, Udwarthanam, Thalam, etc are followed to reverse diabetes. The treatment also includes Panchakarma & Yoga procedures to address the root cause of disease. We have seen many patients successfully reversing Diabetes and now living a healthy life.

Unlike other treatment procedures that jump straight to symptom management, we address the root-cause of the disease. Our treatment for Diabetes has proved to achieve a near cure and symptom-free state. We focus on diet, use of potent herbs, meditation, massage with herbal oils and yoga. These classical ayurveda practices have proven & shown sustained results in our Diabetes Treatment.

The author, Dr. Soumya Hullannavar is a Lead Ayurveda Endocrine Specialist at Diabetes Reversal Clinics & EliteAyurveda Clinics. With over 15 years of experience in treating endocrine & diabetes cases

Visit  diabetesreversal.clinic for additional details.

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