Foods/Drinks
Nutrition For Diabetics
It has been estimated that one-third of all babies born in the year 2000 will develop Type 2 diabetes at some point in their lives.
Diabetes and heart disease are, unfortunately, intimately linked. Most diabetics have high blood pressure and high cholesterol, two of the main risk factors for heart disease. According to the statistics, 65 percent of people with diabetes die from heart attack. But this is far from a foregone conclusion. By managing blood glucose levels, monitoring high blood pressure, and working to keep LDL cholesterol levels down, diabetics call reduce their risk. Along with exercise and stress management, a healthy diet for diabetic patients is a crucial component to preventing, controlling, and healing diabetes. This article takes a closer look at how food choices impact health for those with diabetes.
Diabetics are at an increased risk for heart disease as compared to the general population, so it’s important to control cholesterol levels. Since the body can manufacture all the cholesterol it needs, a healthy diabetes diet includes foods low in cholesterol, specifically LDL levels, which have been identified as the main cholesterol-induced risk factor. The LDL deposits in diabetics bond with the excessive glucose and stick to arteries more readily, increasing the chances of plaque deposits and damage to the arterial wall. A healthy amount of LDL in the blood is less than 100 mg/dL.
Aside from lowering the LDL levels, raising HDL cholesterol (the “good” cholesterol) also lowers the risk of heart problems, since HDL is responsible for moving cholesterol from all parts of the body back to the liver for eventual removal from the system. People with diabetes have lower HDL levels to begin with. According to the American Diabetes Association (ADA), an HDL level of 40 mg/dL and above for men, and 50 mg/dL and above for women, is considered protective against heart disease. Lowering triglyceride levels is also instrumental. Triglycerides are fats carried in the blood stream that are associated with low HDL levels. The triglycerides should be below 150 mg/dl for both sexes.
Since it is more difficult for the cells to interact with insulin in a person who is overweight, a low-fat diet is important for diabetics. The ADA makes some dietary recommendations for maintaining healthy cholesterol and triglyceride ranges:
· Eat less fat, especially less saturated fat (found in fatty meats, poultry skin, butter, 2% or whole milk, ice cream, cheese, palm oil, coconut oil, trans fats, hydrogenated oils, lard, and shortening).
· Choose lean meats and meat substitutes.
Ntubiri is a local delicacy of the Ikwerre ethnic nationality, usually prepared with water yam extract. It is commonly patronised in the day as lunch or some time at night when heavy meal is not required Ntubiri is a great source of fiber, potassium, manganese, copper, and antioxidants. It is linked to various health benefits and may boost brain health, reduce inflammation, and improve blood sugar control.
To prepare a serving for a standard family, get a standard size water yam tuber, crayfish or fresh prown, oil, periwinkle (unprocessed), pepper, salt, onion, and seasoning cube if desired.
Thoroughly wash the yam, peel and grate.Wash your fresh or dry prown, cut the periwinkle, slice your onion, and mix the yam substance with the ground crown, pepper, salt, seasoning and set aside
Set your pot on your source of heat add a little red oil. When hot, put the sliced onion and the washed periwinkle and allow to boil in the oil. Put a little water and then gently put the yam mixture, cover and allow to cook for ten minutes.
The meal can be served with any chilled drink. Enjoy your weekend.
Cowpea contains flavonoids also called bioflavonoids which are mainly found in legumes, citrus fruits, red wine, apples etc. The antioxidants are very good for the body as it helps in the fight against cancer, reduce cancer risk and other health conditions such as stroke, heart diseases and asthma.
It also contains folate which helps in the body’s red blood cell production and in dead cells regeneration.
Helps Boost the Immune System
Adding cowpeas to your diet may help in boosting your immune system, for example, some of the antioxidants which can be found in kidney beans help to remove the free radicals in the body, thus making the immune system stronger.
Cowpea is an edible bean which is predominately cultivated and eaten in Africa and Asia, and in other parts of the world especially countries in the arid areas.
There are also various species of cowpea or beans present globally, and though they may be commonly referred to as beans, they have names specific to them, this includes Black-eyed peas which are popularly referred to as White or Brown beans, Adzuki beans, Sweet beans, Black Beans, Chickpeas, Kidney beans, Mung beans, Pigeon peas, Pinto beans, Bambara beans etc.
In some countries, beans have its own local names such as Chawli for Blackeye beans in India, Chori for Adzuki beans in India, Ewa for Blackeye beans in Nigeria and also Black Beans (popularly called Akidi), Pigeon peas (fio-fio).
Beans in most countries, especially in Africa is the primary protein food source and can be specially cooked by boiling either as white beans or porridge beans; in Brazil, the black beans are cooked and served with stew and the food delicacy is known as Feijoada.
Cowpea or beans can also be processed into various nutritional grades of products for diverse purposes while maintaining its nutritional value.
Beans can be grounded into flour known as beans flour which is used in the making of moi-moi (beans pudding), Akara (beanballs or cakes) and can be commercially used as a baking flour too.
The antioxidants which are present in cowpeas and other legumes helps in the removal of the chemical substances or toxins in the body, thereby providing the body with a better health condition.
Induces Sleep
Just like other proteinous foods, cowpeas contains also tryptophan which helps to induce sleep and can help alleviate other related sleep disorders such as sleep apnea, insomnia and more.
It also helps stabilize mood swings, restless especially in the night, anxiety and more.
Helps in Weight Management
It also helps in weight loss, as the fibre (dietary fibre) content in cowpeas or beans can help in reducing appetite and craving for foods thereby eliminating situations of extra foods intake or overeating.
It also contains low calories and also has low cholesterol content.
Improves the Skin
Cowpeas is one of the bodybuilding foods which provides maximum benefits to the body in general, not only does it help in the normal functioning of the body but it also helps improve the skin.
The vitamins in cowpeas such as vitamin A and B, as well as proteins and antioxidants, present helps to improve the skin as it protects it from ageing, wrinkles, etc., and also repair the body tissues.
Makes Bone Healthier
Cowpeas also contains numerous vitamins and minerals which are good for the bone such as iron which only does not help in the prevention of anaemia but also produces collagen which is one of the major components found in the bone.
·It contains magnesium which plays a vital role in the bone structure, this mineral works together with calcium as it helps in the absorption of calcium thereby processing it to provide the bones with the firmness and strength that it needs. it also helps in keeping the calcium level in the body normal.
Manganese is also one of the minerals which can be found in cowpeas as it helps in the absorption of the mineral – calcium, and it also helps in better functioning of the nerves and brains.
·Few kinds of beans such as Pinto beans contain a small amount of calcium which is also one of the main essential nutrients that the bone needs.