A balanced diet includes a variety of different foods like wholegrain breads and cereals, fruits, vegetables, fish, lean meat, eggs and dairy products. Dairy is a very important source of protein and calcium and should not be excluded from the diet. Examples of dairy include milk, yogurt, cheese and ice cream. Traditionally, people only consumed […]
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It is common knowledge that carbohydrate foods affect our blood sugar levels. To explain this further, it is important to first understand carbohydrates. The carbohydrate food group includes fruits, breads and cereals, rice, pasta, lentils, certain starchy vegetables like potato and corn, and dairy. When we eat carbohydrate-containing foods our pancreas secretes the insulin hormone. This takes the glucose from carbohydrates. In normal circumstances, the cells are unlocked so they take the glucose up and use it as energy. Type 2 diabetes is a chronic condition which affects the ability of the cells in the body to react to the insulin being secreted and take up the glucose. As a result, the glucose remains in the blood and this is what causes high blood sugar levels.
However, this does not mean a diabetic patient has to avoid carbohydrates entirely. It does come down to the type of carbohydrate being consumed. For example, refined carbohydrates such as biscuits, confectionery, fruit juice, sugar and rice malt syrup would cause a spike in the blood sugar, but healthier carbohydrate options such as wholegrain breads and cereals, lentils and dairy cause a more steady release of glucose. Carbohydrates are ranked from 1-100 according to their effect on the blood sugar levels. This is known as the glycaemic index. Carbohydrates with a higher glycaemic index tend to cause a spike in blood sugar levels while carbohydrates with a lower glycaemic index cause a steady release of glucose.
Fruits have a low glycaemic index and do not need to be completely avoided to manage diabetes. In fact, consuming fruit can promote better management of diabetes. There are a number of plausible explanations for this:
In fact, a study found that there was no benefit of decreasing fruit intake on the Hbac1c levels (3 month aggregate blood sugar levels) of diabetes patients.
Although fruit has a low glycaemic index, the portion size does matter. Too many carbohydrates can spike up the blood sugar level. This is because the GI of a carbohydrate-containing food is not the only factor that influences the blood sugar level. It is also the glycaemic load.
Glycaemic Load = GI of food * carbohydrate ( g) content per portion ÷100
Furthermore, filling up in excess on one food means that you are not eating other food groups that could provide valuable nutrients. Hence, the Australian dietary guidelines recommend having not more than two servings of fruit and it is advisable to spread it out in the day. One serving of fruit could be one apple/one banana/two small apricots/two kiwi fruit/a cup of diced fruit. It is also important to watch out for differently sized fruits sold in the supermarket.
For example with banana, 1 medium banana constitutes as one serve. Larger sized bananas would constitute as more than one serve.
Whether you’re diabetic or not, include two serves of fruit everyday as part of a balanced diet to obtain the amazing vitamins, minerals and fibre that fruit has to offer!
This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.
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People often ask dietitians ‘what is the best diet for losing weight?’, and we end up disappointing them by explaining that there is no perfect diet. What really works for long-term weight loss are the lifestyle changes a person makes. It is also essential to understand the importance of a balanced diet. Following an overly restrictive diet can lead to disordered eating patterns and nutritional deficiencies.
There are accepted weight loss drugs and surgery methods to manage obesity. However, these are usually only used as a last resort if lifestyle management has not been successful and if weight is affecting the person’s daily activities like breathing and walking, or is putting them at risk of other immediate life threatening health issues.
The simple answer is no. These methods still need to be used in conjunction with lifestyle management strategies in order for the weight loss to be maintained. It is also important to be aware of the side effects weight loss drugs can have, especially if there is a non-compliance to the required dietary changes while on the medication. For example, the orlistat drug promotes weight loss by reducing absorption of fat by 30%, however, if excessive fat is consumed while on orlistat, there are side effects such as oily stools, faecal urgency and spotting. There can also be side effects with weight loss surgery, including leakage occurring at the suture line or a reduced absorption of calcium, iron and vitamin B12.
Although weight loss drugs or surgery can be a requirement for some, patients will not see the benefits unless lifestyle changes are also made. Furthermore, making lifestyle changes sooner rather than later can eliminate the need for weight loss medicines or surgery altogether.
Surveys conducted with people who managed to lose weight and keep it off have indicated certain characteristics and strategies that lead to their successful long-term maintenance of weight loss. The first characteristic was a healthy relationship with food. This occurred when one was able to enjoy a variety of foods in moderation, and did not eat to satisfy external factors like boredom or emotional eating. Other successful strategies included eating breakfast regularly and maintaining a fairly consistent eating pattern throughout the week. This prevents overeating and unnecessary snacking throughout the day.
It is important to understand that trying to lose enormous amounts of weight is not always a realistic goal. In some circumstances, even 5-10% of weight loss can make a huge difference in reducing the incidence or progression of chronic diseases such as diabetes or heart disease. A pre-diabetic person, for example, may be able to avoid getting diabetes by achieving 5-10% weight loss. This is because the loss of abdominal fat reduces insulin resistance which is the underlying cause of diabetes. Insulin is the hormone released by the pancreas, and is responsible for allowing glucose from carbohydrate-containing foods to be used as energy. When one has excess abdominal fat, the insulin hormone cannot work as efficiently which leads to high blood sugar levels. Loss of abdominal fat increases the efficiency of the insulin.
The bottom line is regardless of which route you take to achieve weight loss, one cannot avoid the need to make consistent lifestyle changes in order to keep the weight off.
This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.
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Hypertension refers to high blood pressure, and according to the Heart foundation, approximately 4 in 10 adults are experiencing hypertension which is a cause for concern.
We often hear this term but may not fully comprehend what it means.
The heart pumps blood throughout the body through blood vessels knows as arteries. The force with which the blood is pumped is known as blood pressure. When the force is higher than normal, it is termed as high blood pressure. The higher the blood pressure, the greater the risk of heart disease. The risk is equally high for both men and women, young or old.
A blood pressure of 120/80 mm Hg or lower is normal.
Blood pressure is measured in two ways. The first measurement is known as systolic blood pressure, which measures the pressure in your blood vessels when your heart beats. The second measurement is known as diastolic blood pressure, which measure the pressure in your blood vessels when your heart rests between beats.
There are several risk factors for hypertension, such as age and genetics, but these are risk factors that we unfortunately do not have a control over. However, there are factors that we do have control over, such as weight, salt and alcohol intake, and abdominal obesity. This is characterised by weight concentrated around the abdomen. Abdominal obesity is of major concern because the fat tissue around the abdomen is metabolically active and can release free fatty acids into the circulation that accumulate around the heart, affecting its ability to function effectively.
Excess salt consumption also causes an increase in blood pressure. This is because when you consume a lot of salt the body starts to retain water. This puts pressure on the heart to pump blood around the body and causes high blood pressure.
1. The DASH (Dietary Approaches to Stopping Hypertension) diet is the recommended diet for reducing blood pressure and reducing weight. The diet consists of fruits, vegetables, wholegrains, nuts and low fat dairy products.
2. Reduce dietary sodium levels to 2300mg or less of sodium a day (which equals to less than 6g of salt per day). This will reduce systolic blood pressure by 2-7mm Hg.
Listed below are some ways you can reduce salt from your diet:
This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.
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Alcohol is formed by yeast fermentation of different foods. Wine, for example, is made from the sugar in grapes and beer comes from the sugar in malted barley. Through this fermentation process, ethanol is produced as a by product. The strength of the alcohol is dependent on the length of the fermentation process. Spirits, for example, have a higher alcohol content than beer or wine.
The Australian dietary guidelines recommend no more than two standard drinks per day for both men and women, and at least two alcohol-free days per week. This is the recommended maximum, and although consumption of alcohol in moderation is acceptable, one should aim to keep to a minimum as alcohol is simply empty calories. There are however certain individuals who should not be consuming alcohol at all. This includes pregnant women, children, adolescents and patients on medications that negatively interact with alcohol.
Unlike food, alcohol does not require digestion as it gets quickly absorbed across the walls of the stomach and reaches the brain within a few minutes. In the stomach alcohol is broken down with an enzyme known as alcohol dehydrogenase. From the stomach, it moves to the small intestine where it is rapidly absorbed. Then the alcohol travels through the blood and reaches the liver. The liver is the main site where the alcohol is dealt with.
The liver prefers to use fatty acids as its fuel; any excess fatty acids are packed into what is know as triglycerides and sent out to other tissues of the body. However, when there is alcohol in the body, the liver has to give priority to alcohol as it demands a lot of attention, and the fatty acids accumulate on the liver which can create what is known as ‘fatty liver’. By decreasing alcohol intake fatty liver is reversible, but only in the initial stages. If alcohol intake is excessive and the fatty liver progresses to cirrhosis, it is largely irreversible.
Besides the liver, alcohol also affects the brain. Although alcohol is often used to deal with emotional stress, it is essentially a depressant as it slows the central nervous system. Regular consumption of alcohol also reduces the amount of serotonin in the body which is a hormone that makes a person feel good. Hence, alcohol in the long run can actually lead to depression rather than be a cure for it. Excess alcohol also promotes obesity. Alcohol is calorie rich but does not provide any nutrients. Furthermore, alcohol interferes with excretion of uric acid which can cause inflammation of the joints.
Alcohol can cause dehydration as it decreases the production of the anti-diuretic hormone that is responsible for retaining water. As a result, the loss of water can also increase thirst. It is important to quench your thirst only by drinking water; not by drinking more alcohol. To avoid dehydration, drink a glass of water before every drink. Further to reduce the hangover effect, drink an extra glass or two of water before sleeping.
Eat a meal containing carbohydrates and fats before drinking. Carbohydrates such as bread, rice and yogurt will help slow the absorption of the alcohol, and the fats will slow the movement in the gut. This will help slow the process of alcohol reaching the brain.
Avoid sugary mixers and high alcohol contents, and instead choose drinks like gin with diet tonic water, vodka with a lemon wedge or lower alcoholic beer.
The slower you drink, and with breaks in between the drinks, the easier it is for the liver to metabolize the alcohol.
Small amounts of alcohol can be enjoyed in moderation, but in excessive amounts it can be lethal. Closely monitor your alcohol intake as it could be the sole reason for weight gain and a number of other health issues.
This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.
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