Fibre digests slowly, thus enabling a gradual release of sugar in the bloodstream, thus keeping blood sugar levels in control.

Diabetes is a metabolic condition that is afflicting millions across the globe and has become a major cause of concern in the world of health and nutrition. If a 2018 study by The Lancet is to be believed, about 98 million Indians are at risk of developing diabetes by the year 2030. Diabetes is a condition where your blood sugar levels are not in control. If the fluctuations are too frequent you must consult your doctor immediately. Diabetes has been linked with kidney failure, obesity, and cardiac problems. Diabetes occurs when your body is not able to produce enough insulin or your body is not able to respond to the insulin produced. While it is tough to reverse diabetes as a condition, you can keep your blood sugar levels in check by taking some precautions. Making sure your diet contains little to no refined sugar goods and trans-fats are a way to keep the surge at bay. It is also a good idea to have a wholesome, fibre-rich breakfast. Fibre digests slowly, thus enabling a gradual release of sugar in the bloodstream, thus keeping blood sugar levels in control.

Diabetes Management With Cinnamon And Oats

This cinnamon-oatmeal pancake is ideal for those who are diabetics. Both the star ingredients in this recipe have anti-diabetic properties.

According to the book, ‘Healing Foods’ by DK Publishing House, “cinnamon is a digestive aid that helps normalize levels of both glucose and triglycerides (a type of fat) in the blood, reducing the risk of diabetes and heart disease”.

Oatmeal is a kind of course flour made with ground oats. It is easily available in markets nowadays. It can be used to make a variety of dishes and serves as a good alternative to maida for dieters. Oats combine the goodness of both protein and fibre. Both induce a sense of satiety and keep blood sugar fluctuations at bay. Oats are also incredibly helpful in managing weight-loss.

This Cinnamon-Oatmeal pancake recipe uses no refined sugar, hence makes for an ideal choice for those on a diabetes diet. If you wish you can leave out honey or maple syrup from the mix as well. Make sure you do not have too many of these pancakes. Excess of anything may wreak havoc on your health. So practice moderation and take good care of your health.
 

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By now, you’re probably familiar with the keto diet these days – the high-fat, moderate-protein, super-low-carb diet has helped people lose weight, gain energy, and transform their lives. But as popular as the diet is, there are still many misconceptions about it.

For starters, many people think you can’t eat any carbs at all in order to get into your body’s fat-burning state of ketosis. In reality, some carbs are allowed as long as you eat about 50 grams or fewer daily. But what about sugar? Keto dieters have all but eschewed the sweet stuff in favor of calorie-free sweeteners like stevia. Just look at this roundup of keto fat bombs: they’re all sugar-free or incredibly low in sugar.

To find out just how much sugar you can eat on the keto diet, we asked Brittanie Volk, PhD, RD, senior clinical and patient engagement specialist at Virta Health, for answers.

“To achieve the many health benefits that a ketogenic diet has to offer, one needs to consume only the amount of carbohydrates that the individual can tolerate to stay in nutritional ketosis,” she told POPSUGAR. “This amount differs from person to person but is generally less than 50 grams of total carbohydrates per day. That means all sources of carbohydrate, including refined sugar, should be limited to as little as possible to avoid the impact carbohydrates can have on blood sugar and insulin levels.”

So while sugar is a carb and does count toward your 50 grams or fewer a day, you should still limit sugar intake so as not to spike your blood sugar. Yes, you can still have it, but make sure that sugar, combined with all your other sources of carbohydrates, stays below your threshold of about 50 grams a day.

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As the holiday’s approach and temptations wait on every table, look for the fruit bowl rather than cookie platter to help reduce your blood pressure. Research from the University of Delaware suggests that enjoying a piece of fruit rather than a sugary treat is linked with a reduction in high blood pressure for both men and women.

Everyone knows that added sugar found in items such as ice cream, cookies, and cakes is the prime suspect in health problems such as diabetes and obesity. But what many don’t realize is that replacing those sugary treats with whole fruit can actually help to lower blood pressure.

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A new study suggests that high levels of sugar consumption in the 1970s and 80s may be responsible for the obesity epidemic among American adults today.

In other words, if high-sugar diets in childhood have long-lasting effects, the changes we see now in adult obesity rates may have started with diets decades ago, when those adults were children.

The findings are published in the journal Economics and Human Biology.

“While most public health studies focus on current behaviors and diets, we took a novel approach and looked at how the diets we consumed in our childhood affect obesity levels now that we are adults,” said Dr. Alex Bentley, head of the University of Tennessee’s Department of Anthropology and lead researcher of the study.

Consumption of excess sugar, particularly in sugar-sweetened beverages, is a known contributor to both childhood and adult obesity. Many population health studies have identified sugar as a major factor in the obesity epidemic.

One problem with this theory, however, has been that sugar consumption in the U.S. began to decline in the late 1990s while obesity rates continued to rise well into the 2010s.

For example, by 2016, nearly 40 percent of all adults in the US, a little over 93 million people, were obese. In Tennessee alone, the adult obesity rate more than tripled, from about 11 percent in 1990 to almost 35 percent in 2016. By 2017, however, obesity in Tennessee had fallen 2 percent from the previous year.

“Since the 1970s, many available infant foods have been extremely high in sugar,” said Dr. Hillary Fouts, coauthor of the study and cultural anthropologist and professor in the UT Department of Child and Family Studies.

“Other independent studies in medicine and nutrition have suggested that sugar consumption during pregnancy can cause an increase in fat cells in children,” she added.

Dr. Damian Ruck, postdoctoral research fellow in the Department of Anthropology and coauthor of the study says “Up to this point, no studies had explicitly explored the temporal delay between increased sugar consumption and rising obesity rates.”

For the study, the researchers modeled the increase in U.S. adult obesity since the 1990s as a legacy of the increased excess sugar consumption measured among children in the 1970s and 1980s.

They tested their model using national obesity data collected between 2004 and 1990 by the Centers for Disease Control and Prevention. They compared those obesity rates with annual sugar consumption since 1970 using the median per capita rates issued by the U.S. Department of Agriculture.

The model also roughly captures how obesity rates vary by age group among children and teenagers.

“Our results suggest that the dietary habits learned by children 30 or 40 years ago could explain the adult obesity crisis that emerged years later,” said Ruck.

A large portion of the sugar increase before 2000 was from high fructose corn syrup (HFCS), which after 1970 quickly become the main sweetener in soft drinks and a common ingredient in processed foods. At peak sugar consumption, in 1999, each person in the US consumed on average around 60 pounds of HFCS per year and more than 400 calories per day in total excess sugars.

U.S. sugar consumption has declined since 2000. “If 2016 turns out to be the peak in the obesity rate,” Bentley said, “that is coincidentally one generation after the peak in excess sugar consumption.”

The team is planning to continue their research by exploring the effects of sugar-sweetened beverages. “This is important because obesity disproportionately affects the poor,” said Bentley.

In a paper published in Palgrave Communications in 2018, Bentley and his colleagues found that the relationship between low income and high rates of obesity became noticeable on a national scale in the early 1990s. The 2018 study shows that the correlation between household income and obesity rate has grown steadily, from virtually no correlation in 1990 to a very strong correlation by 2016.

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