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Give your immune defenses their best shot by making these expert-backed diet and lifestyle choices.

Put simply, your immune system defends your body against illness and disease. This complex system comprises the skin cells, blood, bone marrow, tissues, and organs that — when working the way they should — protect your body against potentially harmful pathogens (like bacteria and viruses), and limit damage from noninfectious agents (like sunburn or cancer), according to the National Institutes of Health (NIH).

Think of the immune system as an orchestra. For the best performance, you want every instrument and every musician in the orchestra to perform at their best. You don’t necessarily want one musician to perform at double speed or one instrument to suddenly produce sound at twice the volume it usually does. You want every part to perform exactly according to the score.

The same goes for your immune system. To best protect your body from harm, every component of your immune system needs to perform exactly according to plan. The best way you can ensure this happens is to practice the good-for-you behaviors your immune system runs on every day. Here are seven key ones.

1. Incorporate Physical Activity Each Day

Regular exercise lowers your risk of developing chronic diseases (like obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections, according to a review published in the April 2018 Frontiers in Immunology.

Physical activity increases the release of endorphins (a group of hormones that reduce pain and create feelings of pleasure), making it a great way to manage stress. “Since stress negatively impacts our immune system, this is another way exercise can improve immune response,” says Yufang Lin, MD, an integrative medicine doctor at Cleveland Clinic in Ohio.

And while there is some evidence that very long or intense exercise sessions may suppress the immune system, making you more susceptible to illness and infection in the hours immediately after your workout, other evidence contradicts this, according to the aforementioned Frontiers in Immunology review. And there is a wealth of epidemiological evidence — that is, studies that followed human behavior and outcomes — suggesting that people who are more active overall tend to have lower incidences of both acute illnesses (like infections) and chronic ones (like cancer and type 2 diabetes). Studies that have looked at how exercise affects the body on a cellular level suggest that bouts of physical activity may make your immune system more vigilant by distributing immune cells throughout your body to look for damaged or infected cells, according to that 2018 report.

At a minimum, try to meet the physical activity guidelines outlined by the Centers for Disease Control and Prevention (CDC). Adults should be getting at least 150 minutes (two and a half hours) of moderate-intensity aerobic exercise — like walking, jogging, or cycling — or 75 minutes (one hour and 15 minutes), of high-intensity aerobic exercise (like running) every week.

And while taking 10,000 steps (about five miles) per day is a common goal, research suggests you may see health benefits with even fewer steps. For instance, one observational study published in the March 2020 issue of the Journal of the American Medical Association found that a greater number of daily steps was associated with a lower risk of premature death from any cause. Of the nearly 5,000 adults ages 40 and older included in the study, those who walked about 8,000 steps per day were half as likely to die prematurely as adults who scored 4,000 steps a day. Those who took 12,000 steps daily saw slightly more benefits, though researchers concluded increasing step count, regardless of step intensity, was beneficial for lengthening your life span.

Strength training at least twice a week is also a boon to your health, fortifying your bones, keeping disease at bay, and improving food processing in the body, per the National Institutes of Health. Authors of a review published in July 2020 in Clinical and Experimental Medicine recommend exercise, including muscle building, to strengthen the immune system and potentially protect against viral infections such as COVID-19.

For even more immune system benefits, take your exercise outside, recommends Ben Kaplan, MD, an internal medicine physician at Orlando Health Medical Group Internal Medicine in Florida. Dr. Lin says that time in nature has been shown to support mood, lower blood pressure, reduce inflammation, and support immune system health. According to a Frontiers in Psychology article published in August 2015, natural environments contain compounds with known health benefits. For example, many plants emit antimicrobial molecules, such as those formed in the metabolism of fungi and bacteria, that may help lower blood pressure and support immune function. The absence of air pollution may also reduce your risk of heart inflammation, such as myocarditis, and respiratory conditions, the authors wrote. What’s more, the sights and sounds of nature have been shown to activate the parasympathetic, often referred to as the “rest and digest” side, of the autonomic nervous system, which plays a key role in immune health.

Sunshine also boosts vitamin D in the body, another huge factor in immune health, according to a past review.

2. Reach for Nutritious Foods and Stay Hydrated

The nutrients you get from food — in particular, plant-based foods like fruits, vegetables, herbs, and spices — are essential to keeping your immune system functioning properly, says Lin. “Many plant-based foods also have antiviral and antimicrobial properties, which help us fight off infection,” adds Lin.

For example, spices like clove, oregano, thyme, cinnamon, and cumin curb the growth of food-spoiling bacteria like Bacillus subtilis and Pseudomonas fluorescens, harmful fungi like Aspergillus flavus, and antibiotic-resistant microorganisms like Staphylococcus aureus, according to a review published in June 2017 in the International Journal of Molecular Sciences.

Furthermore, the zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and  B12 you get from the food you eat are the nutrients your immune system needs to do its job, according to the Academy of Nutrition and Dietetics. Each one plays a unique role in supporting immune function. 

Research suggests, for example, that vitamin C deficiency may increase the likelihood of infection, according to a review published November 2017 in Nutrients. Our bodies do not produce this essential water-soluble vitamin on their own, so we need to get it through foods (such as citrus fruits,  kiwis, and several cruciferous vegetables). You can get 95 milligrams (mg) of vitamin C, an excellent amount of the nutrient, from ½ cup of raw red pepper, according to the NIH.

Protein is also critical for immune health. The amino acids in this macronutrient help build and maintain immune cells, and skimping on it may lower your body’s ability to fight infections. The Harvard T.H. Chan School of Public Health recommends getting your protein from plant sources like legumes, nuts, and seeds whenever possible. Meats like poultry (chicken, turkey, and duck) and seafood are also good choices, but consume red meat, like unprocessed beef, pork, and lamb, only on a limited basis, the website recommends. Avoid processed meats like bacon, hot dogs, sausages, and cold cuts.

In one study published in the Journal of Infectious Diseases, mice who ate a diet consisting of only 2 percent protein were more severely impacted by the flu than mice who ate a “normal protein” diet with 18 percent protein. But once researchers started feeding the first group a “normal protein” diet, the mice were able to get rid of the virus. More studies in humans are needed.

When it comes to a diet that supports good immune health, focus on incorporating more plants and plant-based foods. Add fruits and veggies to soups and stews, smoothies, and salads, or eat them as snacks, Lin says. Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits (oranges, grapefruit, tangerines), and strawberries are all great sources of vitamins A and C, while seeds and nuts provide protein,  vitamin E, and zinc, according to the Academy of Nutrition and Dietetics. Some of these eats are so-called superfoods.

Additional sources of protein and zinc include seafood, lean meat, and poultry, according to the Academy of Nutrition and Dietetics.

Last, hydrate with healthy fluids such as water, and limit dehydrating, immune-suppressive beverages like sugary drinks and alcohol (more on the latter later). “Dehydration can negatively affect your health and hinder your physical performance, focus, mood, and heart and kidney function. These complications can increase your susceptibility to illness,” says Vivek Cherian, MD, an internal medicine physician affiliated with the University of Maryland Medical System in Baltimore. Meanwhile, sugar-laden beverages suppress your immune system — particularly the white blood cells that attack harmful bacteria — for several hours, says Dr. Cherian.

This notion is based on a research study from 1973 in which adults donated blood after ingesting 100 grams (g) of simple carbohydrates (from glucose, fructose, honey, or orange juice). Researchers then added Staphylococcus epidermis, a bacteria that can cause skin infections, to the blood and observed how white blood cells responded. They found that ingestion of simple sugars significantly decreased the ability of the white blood cells to engulf and kill the bacteria. These effects lasted at least five hours. Unfortunately, this study has yet to be repeated with more modern techniques, according to the authors of a past review. 

3. Get Plenty of Restorative Sleep

Your body heals and regenerates while you sleep, making adequate sleep critical for a healthy immune response, Lin says.

More specifically, sleep is a time when your body regulates key immune cells and molecules like cytokines (a type of protein that can either fight or promote inflammation), T cells (a type of white blood cell that regulates immune response), and interleukin 12 (a pro-inflammatory cytokine), according to a review published in Pflugers Archiv European Journal of Physiology. “Getting adequate rest may strengthen your body’s natural immunity,” Cherian says.  

When you don’t get enough sleep, your immune system may not do these things as well, making it less able to defend your body against harmful invaders and making you more likely to get sick. One study published in the July–August 2017 issue of published in the July–August 2017 issue of Behavioral Sleep Medicine found that compared with healthy young adults who did not have sleep problems, otherwise healthy young adults with insomnia were more susceptible to the flu even after getting vaccinated.

Sleep deprivation also elevates cortisol levels, which of course is also not good for immune function, Lin says. “Our immune system wears down as a result, and we tend to have [fewer] reserves to fight off or recover from illness.”

The National Sleep Foundation recommends all adults get between seven and nine hours of sleep per night to optimize health. To ensure you get quality sleep, prioritize good sleep hygiene: Turn off the electronics at least two to three hours before bed, and avoid violent or stressful books or conversations, Lin says.

4. Strive for Mental Balance

According to a review published in the October 2015 issue of Current Opinion in Psychology, long-term stress leads to chronically elevated levels of as the steroid hormone cortisol. The body relies on hormones like cortisol during short-term bouts of stress (when your body goes into “fight-or-flight” response); cortisol has a beneficial effect of actually preventing the immune system from responding before the stressful event is over (so your body can react to the immediate stressor). But when cortisol levels are constantly high, it essentially blocks the immune system from kicking into gear and doing its job to protect the body against potential threats from germs like viruses and bacteria.

There are many effective stress-reduction techniques; the key is to find what works for you. “I like to give my patients options,” says Dr. Kaplan.

He recommends meditation (apps like Headspace and Calm can help), journaling, and any activity that you enjoy (such as fishing, playing golf, or drawing).

Similarly, opportunities to laugh may lower overall stress, making you less susceptible to illness in the long run, Cherian notes. A past article reveals that laughing may improve natural killer (NK) cell activity, albeit temporarily. NK cells belong to the same family as T and B cells; they play the important role of killing cells infected with virus, as well as detecting and controlling early signs of cancer, according to the British Society for Immunology. Low NK cell activity is linked to decreased disease resistance.

Try to do at least one stress-reducing activity every day.

Also, don’t underestimate the power of nurturing your relationships. An article in the Journal of Health and Social Behavior describes how social ties may lead to a greater sense of social support, in turn reducing levels of stress hormones.

5. Stay Up-to-Date on Vaccinations

To support your immune system, get regular vaccinations, which bolster your body’s natural defenses against harmful viruses and bacteria.

Without a vaccination, it can take your immune system 10 to 14 days to organize and launch a full-scale attack against those invaders. “And unfortunately, depending on how much you’re exposed to and whether you’re a healthy young person or a more senior person whose immune response is waning, the end of those 14 days can result in you getting infected or staying healthy,” says LJ Tan, PhD, the chief strategy officer for the Immunization Action Coalition (IAC) in Saint Paul, Minnesota, and a former director of infectious disease, immunology, and molecular medicine at the American Medical Association. If you get sick, your immune system will then handle bringing things back under control so you can recover.

Vaccines shorten that two-week waiting period by letting your immune system engage with a piece of that virus or bacteria. “We introduce it to your immune system in a very controlled manner, such that it cannot cause infection,” Dr. Tan says.

“Once your immune system has gone through this initial stimulation, it generates memory immune cells that have seen the enemy and are ready to go when they see the enemy again,” he continues. The official term for this phenomenon is the “anamnestic response.” An article published in June 2021 in the journal Nature found that participants who had not previously been infected with COVID-19 showed a surprisingly high number of memory cells designed to target the virus 12 weeks after their second COVID-19 mRNA vaccination. Thanks to the presence of memory cells, it takes your immune system only a couple of days to generate the antibodies needed to prevent that virus from reproducing and making you sick, Tan says. In other words, COVID-19 vaccinations are safe and effective, and produce immune-protective responses in those who get vaccinated.

In general, memory immune cells eventually die off, and protective antibodies decline over time. With some infectious diseases, you have to reintroduce your body to pathogens with regular vaccination, such as with a booster, to keep your immune system responsive. How often you require a booster will vary depending on the pathogen — for example, the U.S. Food and Drug Administration (FDA) recommends a flu shot every year — so be sure to touch base with your physician. At this time, COVID-19 vaccine boosters are recommended for specific groups of the population, per the FDA.

While vaccines are safe and effective for most people, Tan advises some individuals to consult their healthcare teams prior to inoculation. That includes people who are immunocompromised because of treatments like chemotherapy and anyone with a history of allergic reactions to vaccines.

6. Make Conscious Hygiene Part of Your Routine

Personal hygiene may not directly improve immune system health, but basic habits like washing your hands, using hand sanitizer, wearing a mask, and self-isolating when you do get sick can prevent the spread of germs. “We have this incredible immune system that helps us stay healthy, but if we can avoid challenging that immune system, we’re going to stay healthier in general,” Tan says. “This way, you can also hopefully reduce your exposure to pathogens that we don’t have vaccines for.”

Wash or sanitize your hands after using the bathroom, before and after shaking hands with others, after coughing or sneezing, and after making contact with high-touch surfaces like countertops and door handles. “I carry a bottle of hand sanitizer with me everywhere, simply because I’m an infection control expert and I know what the benefits are,” Tan says. According to a review published July 2020 in the Journal of Advanced Oral Research, hand sanitizers that contain at least 60 percent alcohol can be just as effective for killing germs as washing your hands with soap and water. In fact, classrooms that use hand sanitizers may reduce the frequency of absenteeism by 20 percent. Yet soap and water are a better option if your hands are greasy or visibly dirty.

While mask restrictions have loosened in many areas, Tan encourages everyone to wear face masks in public spaces — especially during cold and flu season. “If you’re inside a crowded indoor place where you’re in close contact with someone else, you should be wearing a mask. And if everyone else in that room were wearing a mask, we would really reduce the opportunity for germs to spread, and everyone will be healthier as a result,” he says. According to a study of face mask materials published June 2020 in Physics of Fluids, a stitched face mask made of quilting cotton (70 threads per inch) was the most effective at preventing the spread of droplets, or respiratory particles that could contain a virus.

Cover your nose and mouth when you cough or sneeze so you don’t spread your droplets to people around you. Stay home if you do get sick to prevent spreading your germs to others.

7. Avoid Toxins Like Alcohol and Cigarettes

To optimize your immune system, limit or avoid alcohol, and stop smoking if this is a current habit.

High alcohol consumption is associated with a range of negative health effects, including lowered immune function. When you drink to excess, your body is too busy trying to detoxify your system to bother with normal immune system function, Kaplan explains.

According to a review published in February 2017 in Progress in Neuro-Psychopharmacology & Biological Psychiatry, chronic heavy alcohol use can lower levels of B cells and T cells in your body, thereby weakening your ability to fight infection and slowing your recovery time. As a result, people who drink heavily face a greater likelihood of pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain cancers, according to a review from 2015 in Alcohol Research.

If you don’t already drink, don’t start. If you drink occasionally, limit your alcohol consumption to one drink (equivalent to a 4 ounce glass of wine) per day if you’re a woman, and two drinks per day if you’re a man, as the CDC recommends.

Like alcohol, cigarette smoking can affect immune health. “Anything that’s a toxin can compromise your immune system,” Kaplan says.

In particular, the chemicals released by cigarette smoke — carbon monoxide, nicotine, nitrogen oxides, and cadmium — can interfere with growth and function of immune cells, like cytokines, T cells, and B cells, according to a review in Oncotarget from November 2016.

Smoking also worsens viral and bacterial infections (especially those of the lungs, like pneumonia, flu, and tuberculosis), postsurgical infections, and rheumatoid arthritis (an autoimmune disease in which the immune system attacks the joints), according to the CDC.

“Don’t smoke,” Lin says. And avoid secondhand smoke whenever possible.

If you currently smoke, there are many resources available to help you kick your habit, including counseling, nicotine replacement products, prescription non-nicotine medications, and behavioral therapy, says the CDC.

8. Keep Symptoms of Chronic Conditions Well Managed

Chronic conditions like asthma, heart disease, and diabetes can affect the immune system and increase your risk of infections.

For example, when people with type 2 diabetes don’t manage their blood sugar properly, a chronic, low-grade inflammatory response can ensue that weakens the body’s defense system, according to a review published in October 2019 in Current Diabetes Reviews.

Similarly, people with asthma are more susceptible to catching — and even dying from — the flu, and often experience worse flu and asthma symptoms as a result of the infection, per a study published in the July 2017 issue of the Journal of Allergy and Clinical Immunology.

Living with a chronic condition can be like trying to drive a car that has only three tires, Kaplan says. “If you get sick with a virus, it’s going to take more effort for your body to recover,” he explains.

If you manage your chronic conditions better, you’ll free up more reserves to help your body fight off infection, Lin says. So be sure to stay on top of any medications, doctor visits, and healthy habits that keep your symptoms at bay. Your immune system will thank you.

Credits: https://www.everydayhealth.com/

A vegan or plant-based diet excludes all animal products, including meat, dairy, and eggs. When people follow it correctly, a vegan diet can be highly nutritious, reduce the risk of chronic diseases, and aid weight loss.

Increasing numbers of people are moving toward vegan diets due to health, animal welfare, or environmental concerns. A 2018 Gallup poll reports that about 3% of people in the United States are fully vegan and notes that sales of plant-based foods are rising.

Vegan diets tend to be rich in nutrients and low in saturated fats. Research suggests that the diet can improve heart health, protect against cancer, and lower the risk of type 2 diabetes.

However, people eating only plant-based foods need to be more aware of how to obtain certain nutrients, including iron, calcium, and vitamin B-12, that usually come from an omnivorous diet.

In this article, we take a close look at the vegan diet, including its health benefits and risks, as well as important things to consider before trying it out. We also provide recipe ideas and tips for following a vegan diet.

What is a vegan diet?

A vegan diet involves eating only foods comprising plants. Those who follow this diet avoid all animal products, including meat, dairy, and eggs. Some people also avoid eating honey. For some, being vegan is a dietary choice, while for others, it is a lifestyle choice.

People who choose to live a vegan lifestyle may also avoid clothes, soaps, and other products that use or contain parts of animals, such as leather and animal fur. Some adopt this lifestyle for its environmental benefits as a sustainable diet.

Vegan diets tend to include plenty of fruits, vegetables, beans, nuts, and seeds. Eating a variety of these foods will provide a wide range of important vitamins, minerals, healthful fats, and protein.

People following this diet should, however, take care to get key nutrients that people usually consume in animal products. These nutrients include iron, protein, calcium, vitamin B-12, and vitamin D.

Vegan vs. vegetarian

The main difference between vegetarians and vegans is that although vegetarians do not eat meat (including cows, pigs, chicken, and fish), they consume dairy products, eggs, or both. The vegan diet excludes all products with animal-based ingredients.

The vegan diet is more restrictive, so people will need to think more about where their nutrients are coming from to ensure that they meet their daily dietary requirements.

Benefits

Vegan diets can provide all of the nutrients that a person needs, and they can eliminate some of the possible risks that research has associated with harmful animal fats. Research has linked the vegan diet with a range of health benefits, including those below.

Better heart health

Vegan diets can boost heart health in several ways.

A large scale 2019 study has linked a higher intake of plant-based foods and lower intake of animal foods with a reduced risk of heart disease and death in adults.

Animal products — including meat, cheese, and butter — are the main dietary sources of saturated fats. According to the American Heart Association (AHA), eating foods that contain these fats raises cholesterol levels. High levels of cholesterol increase the risk of heart disease and stroke.

Plant foods are also high in fiber, which the AHAlink with better heart health. Animal products contain very little or no fiber, while plant-based vegetables and grains are the best sources.

In addition, people on a vegan diet often take in fewer calories than those on a standard Western diet. A moderate calorie intake can lead to a lower body mass index (BMI) and a reduced risk of obesity, a major risk factor for heart disease.

Lower cancer risk

According to a 2017 review, eating a vegan diet may reduce a person’s risk of cancer by 15%. This health benefit may be due to the fact that plant foods are high in fiber, vitamins, and phytochemicals — biologically active compounds in plants — that protect against cancers.

Research into the effects of diet on the risk of specific cancers has produced mixed results.

However, the International Agency for Research on Cancer report that red meat is “probably carcinogenic,” noting that research has linked it primarily to colorectal cancer but also to prostate cancer and pancreatic cancer.

The agency also report that processed meat is carcinogenic and may cause colorectal cancer.

Eliminating red and processed meats from the diet removes these possible risks.

Weight loss

People on a vegan diet tend to have a lower body mass index (BMI) than those following other diets.

The researchers behind a 2015 study reported that vegan diets were more effective for weight loss than omnivorous, semi-vegetarian, and pesco-vegetarian diets, as well as being better for providing macronutrients.

Many animal foods are high in fat and calories, so replacing these with low calorie plant-based foods can help people manage their weight.

It is important to note, though, that eating lots of processed or high fat plant-based foods — which some people refer to as a junk food vegan diet — can lead to unhealthful weight gain.

Lower risk of type 2 diabetes

According to a large 2019 review following a plant-based diet can reduce the risk of type 2 diabetes. The research linked this effect with eating healthful plant-based foods, including fruits, vegetables, whole grains, nuts, and legumes.

For more science-backed resources on nutrition, visit our dedicated hub.

Nutrients to consider on a vegan diet

A vegan diet removes some sources of nutrients from the diet, so people need to plan their meals carefully to avoid nutritional deficiencies. People may wish to talk to a doctor or dietitian ahead of adopting a vegan diet, especially if they have existing health conditions.

Key nutrients that may be low in a vegan diet include:

• Vitamin B-12: Vitamin B-12 is mainly present in animal products. It protects the nerves and red blood cells. Plant-based sources of this vitamin include fortified cereals and plant milks, nutritional yeast, and yeast spreads. Read more about vegan sources of vitamin B-12.
• Iron: Iron is important for blood health. Beans and dark leafy greens are good sources. Find out more about iron-rich vegan foods.
• Calcium: Calcium is crucial for bone health. Eating tofu, tahini, and leafy greens will help keep calcium levels up. Learn about calcium-rich plant-based foods.
• Vitamin D: Vitamin D protects against cancer and some chronic health conditions, and it helps strengthen the bones and teeth. Regularly eating vitamin D-fortified foods and spending time in the sun can boost vitamin D levels.
• Omega-3 fatty acids: Important for heart, eye, and brain function, there are three types of omega-3 fatty acid: EPA, DHA, and ALA. Walnuts and flaxseeds are good sources of ALA, but seaweeds and algae are the only plant sources of EPA and DHA. Read about how to get omega-3 as a vegan.
• Zinc: Zinc is important for the immune system and the repair of DNA damage. Beans, nutritional yeast, nuts, and oats are high in zinc. Read about zinc-rich vegan foods.
• Iodine: Iodine is important for thyroid function. Plant-based sources include seaweeds and fortified foods.

A person may wish to ask for their doctor’s advice on whether to take supplements or consume more fortified foods.

SHOP FOR SUPPLEMENTS

A vegan diet may be low in specific nutrients. Certain specialized foods and dietary supplements can help people meet their daily requirements. People can choose from a variety of brands online.

• vitamin B-12 supplements
• nutritional yeast and yeast spreads, which are rich in vitamin B-12
• iron supplements
• calcium supplements
• vitamin D supplements
• vegan omega-3 supplements
• zinc supplements
• iodine supplements

Plant-based food ideas

The change from an unrestricted diet can seem daunting, but there are many simple, tasty, and nutritious ways to pack a vegan diet with key vitamins and minerals.

Instead of cow milk, people can use plant-based alternatives. Compared with cow’s milk, plant milks tend to be lower in calories and contain less saturated fat. Manufacturers often enrich them with vitamins and minerals.

People can also buy plant-based cheeses, yogurts, and butters or make their own. 

Some people may have concerns about meeting their protein needs on a vegan diet, but many plant foods are excellent sources of protein. 

Soy products — such as tofu, tempeh, and seitan — provide protein and also add a meat-like texture to many dishes. 

Vegan recipes often use the following nutritious foods in place of animal products:

• tofu
• tempeh
• mushrooms
• potatoes
• jackfruit
• eggplant
• lentils
• beans and legumes
• cauliflower
• nuts
• peanut butter and other nut butters
• beets

Recipe ideas

People can find a huge variety of vegan recipes online. Some examples include:

• vegan mac ‘n’ cheese
• sweet potato chickpea Buddha bowl
• southwest tofu scramble
• vegan falafel burgers
• butternut, sweet potato, and red lentil stew
• coconut cauliflower curry
• quinoa black bean tacos
• healthy pasta salad

There are plenty of sweet vegan recipes online, too:

• vegan cinnamon rolls
• apple buckwheat pancakes
• vegan avocado brownies
• peanut butter cookies
• vegan ice cream

It may take a little experimentation, but most people will be able to find a vegan meal plan to suit their taste.

Summary

Vegan diets are growing in popularity. A vegan diet can offer many health benefits, including better heart health, weight loss, and a reduced risk of chronic diseases.

Research also suggests that vegan diets are better for the environment.

People who wish to adopt a vegan diet will need to plan their meals carefully to ensure that they are getting enough key nutrients to avoid deficiencies.

Credits: https://www.medicalnewstoday.com/

A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors.

Healthful eating also means replacing foods that contain trans fats, added salt, and sugar with more nutritious options.

Following a healthful diet has many health benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.

This article looks at the top 10 benefits of a healthful diet, and the evidence behind them.

1. Heart health

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, heart disease is the leading cause of death for adults in the United States.

The American Heart Association (AHA)Trusted Source state that almost half of U.S. adults live with some form of cardiovascular disease.

High blood pressure, or hypertension, is a growing concern in the U.S. The condition can lead to heart attack, heart failure, and stroke.

Some sources report that it is possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating.

The foods people eat can reduce their blood pressure and help keep their heart healthy.

The dietary approaches to stop hypertension diet, known as the DASH dietTrusted Source, includes plenty of healthful foods for the heart. The program recommends the following:

• eating plenty of vegetables, fruits, and whole grains
• choosing fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oils
• limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products
• limiting drinks and foods that contain added sugars
• restricting sodium intake to less than 2,300 milligrams per day — ideally 1,500 mg daily— and increasing consumption of potassium, magnesium, and calcium

High fiber foods are also crucial for keeping the heart healthy.

The AHATrusted Source state that dietary fiber helps improve blood cholesterol and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.

The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease.

Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces the levels of low-density lipoprotein cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke.

Reducing blood pressure can also promote heart health. A person can achieve this by limiting their salt intake to no more than 1,500 milligramsTrusted Source per day.

Food manufacturers add salt to many processed and fast foods, and a person who wishes to lower their blood pressure should avoid these products.

2. Reduced cancer risk

Eating foods that contain antioxidants can reduce a person’s risk of developing cancer by protecting cells from damage.

The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease.

Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta-carotene, lycopene, and vitamins A, C, and E.

According to the National Cancer InstituteTrusted Source, though humans trials are inconclusive, there are laboratory and animal studies that link certain antioxidants to a reduced incidence of free radical damage due to cancer.

Foods high in antioxidants include:

• berries such as blueberries and raspberries
• dark leafy greens
• pumpkin and carrots
• nuts and seeds

Having obesity may increaseTrusted Source a person’s risk of developing cancer and result in poorer outcomes. Maintaining a moderate weight may reduce these risks.

In a 2014 studyTrusted Source, researchers found that a diet rich in fruits reduced the risk of upper gastrointestinal tract cancers.

They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer, while a diet rich in fiber reduces the risk of liver cancer.

Some evidence suggests a close relationship between diet and mood.

In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue.

A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.

If a person suspects they have symptoms of depression, talking to a doctor or mental health professional can help.

4. Improved gut health

The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion.

Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help fight harmful bacteria and viruses.

A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing inflammation in the area.

However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria thrive in the colon.

These fermented foods are rich in probiotics:

• yogurt
• kimchi
• sauerkraut
• miso
• kefir

Fiber is an easily accessible prebiotic and is abundant in legumes, grains, fruits, and vegetables. It also promotes regular bowel movements, which can help prevent bowel cancer and diverticulitis.

5. Improved memory

A healthful diet may help maintain cognition and brain health.

A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:

• vitamin D, vitamin C, and vitamin E
• omega-3 fatty acids
• flavonoids and polyphenols
• fish

Among other diets, the Mediterranean diet incorporates many of these nutrients.

6. Weight loss

Maintaining a moderate weight can help reduce the risk of chronic health issues. Having overweight or obesity are risk factors for several conditions, including:

• heart disease
• type 2 diabetes
• poor bone density
• some cancers

Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods.

A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans 2015–2020Trusted Source.

Maintaining a healthful diet free from processed foods can help a person stay within their daily limit without monitoring calorie intake.

Dietary fiber is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps regulate hunger by making people feel fuller for longer.

In 2018, researchers found that a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake.

7. Diabetes management

A healthful diet can help a person with diabetes in:

• managing blood glucose levels
• keeping blood pressure and cholesterol within target ranges
• preventing or delaying complications of diabetes
• maintaining a moderate weight

It is vital for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.

8. Strong bones and teeth

A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.

The following foods are rich in calcium:

• low fat dairy products
• broccoli
• cauliflower
• cabbage
• canned fish with bones
• tofu
• legumes

Food manufacturers often fortify cereals and plant-based milks with calcium.

Magnesium is abundant in many foods, and some of the best sources include leafy green vegetables, nuts, seeds, and whole grains.

9. Getting a good night’s sleep

A variety of factors, including sleep apnea, can disrupt sleep patterns.

Sleep apnea occurs when the airways repeatedly become blocked during sleep. Risk factors include obesity, drinking alcohol, and eating an unhealthful diet.

Reducing alcohol and caffeine intake can help a person gain restful sleep, whether they have sleep apnea or not.

10. The health of the next generation

Children learn most health-related behaviors from the adults around them, and parents who model healthful eating and exercise habits tend to pass these on.

Eating at home may also help. In 2018, researchers found that children who regularly ate meals with their families consumed more vegetables and fewer sugary foods than their peers who ate at home less frequently.

In addition, children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices.

Quick tips for a healthful diet

There are plenty of small, positive ways to improve diet, including:

• swapping soft drinks for water and herbal tea
• eating no meat for at least 1 day a week
• ensuring each meal consists of around 50% fresh produce
• swapping cow’s milk for plant-based milk
• consuming whole fruits instead of juices, which contain less fiber and often include added sugar
• avoiding processed meats, which are high in salt and may increase the risk of colon cancer
• eating more lean protein, which people can find in eggs, tofu, fish, and nuts

A person may also benefit from taking a cooking class, and learning how to incorporate more vegetables into meals.

Summary

Healthful eating has many health benefits, such as reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. It can also boost a person’s mood and provide them with more energy.

A doctor or dietitian can provide tips on eating a more healthful diet.

Credits: https://www.medicalnewstoday.com/

According to a new study, a combination of healthful lifestyle choices, such as maintaining a healthy weight, not smoking, and regularly exercising, can significantly extend the number of years that an individual avoids disease.

On average, we are living longer lives; however, as people grow older, many live with diseases, such as heart disease, cancer, and diabetes. As lifespan extends, so does the risk of developing chronic illnesses.

Scientists have firmly established that lifestyle factors can make a significant difference to the risk of disease and length of life, overall. These factors include physical activity, smoking, alcohol consumption, diet, and weight.

The authors explain that “[s]tudies have shown that smoking, inactivity, poor diet quality, and heavy alcohol consumption contribute up to 60% of premature deaths and 7.4–17.9 years’ loss in life expectancy.”

Although this is well known, little research has examined how a combination of lifestyle factors impacts the length of time an individual will be disease-free.

To answer this question, a group of researchers took data from two sources; firstly, the Nurses’ Health Study, which included information from 73,196 female nurses. Secondly, they gained access to data from the Health Professionals Follow-up Study, which included the data from 38,366 male health professionals. They published their findings in the BMJ.

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Lifestyle and health over time

The scientists calculated a lifestyle score from 0–5 for each participant. They calculated this score by assessing five low risk lifestyle factors — healthy weight, never smoking, exercising for at least 30 minutes each day, moderate alcohol intake, and a good quality diet.

Researchers had followed the participants for many years and recorded diagnoses and deaths from cancer, type 2 diabetes, and cardiovascular disease. As part of their analysis, the scientists accounted for a range of factors, including family medical history, age, and race.

The authors of the recent study found that women aged 50 who did not adopt any of the five low risk lifestyle factors could expect to live without cancer, diabetes, and heart disease for a further 24 years. However, those who followed four or five of these factors could expect an additional 34 disease-free years.

Men aged 50 who did not incorporate any of the low risk lifestyle factors into their lives could expect to live an extra 24 years free of chronic diseases. However, those whose lifestyle included four or five low risk factors had around 31 years of disease-free life.

Men who smoked more than 15 cigarettes each day, and anyone with obesity had the lowest amount of disease-free life expectancy after 50. The authors summarize:

Improving survival

The scientists also found that men and women with four or five low risk lifestyle factors who received a diagnosis of cancer, cardiovascular disease, or type 2 diabetes lived longer than individuals with the same diagnoses who did not have any low risk factors. As the authors explain:

“A healthful lifestyle not only decreased the risk of incident cancer, cardiovascular disease, and type 2 diabetes but also improved the survival after diagnosis of those diseases.”

The authors are quick to note that the study is observational, so it is not possible to conclude a causal relationship. Also, lifestyle factors were self-reported, which, as the authors write, means that “measurement errors are inevitable.”

Even though the scientists controlled for a wide range of factors, there is always a possibility that unmeasured factors might account for the results.

However, the scientists had access to detailed information from each participant at multiple times over a substantial followup period; overall, they conclude:

“Public policies for improving food and the physical environment conducive to adopting a healthful diet and lifestyle, as well as relevant policies and regulations (for example, [the] smoking ban in public places or trans­ fat restrictions) are critical to improving life expectancy, especially life expectancy free of major chronic diseases.”

Credits: https://www.medicalnewstoday.com/

There are different types of diabetes, and no two people with diabetes are the same. So there isn’t a one-size-fits-all ‘diabetes diet’ for everyone with diabetes. But we’ve come up with tips that you can use to help you make healthier food choices. 

These healthy eating tips are general and can help you manage your blood glucose (sugar), blood pressure and cholesterol levels. They can also help you manage your weight and reduce the risk of diabetes complications, such as heart problems and strokes, and other health conditions including certain types of cancers.

We’ve based our tips on research involving people with type 1 and type 2 diabetes. If you have a different type of diabetes, like gestational, cystic fibrosis-related diabetes or MODY, some of these tips are relevant to you. It’s important, whatever kind of diabetes you have, to see your dietitian for specific advice.

If you or someone you know is self-isolating, find out how to eat healthily whilst staying at home. And you can get even more advice about eating healthily with diabetes in our interactive Learning Zone, including simple and realistic food hacks you can make.

What does eating right mean for you?

If you have type 1 diabetes, carb counting is really important to keep your blood glucose levels steady. This is where you estimate how many carbs are in your meal and match it with how much insulin you need to take.

If you have type 2 and you’re overweight, finding a way to lose weight is important as it really improves diabetes management. This is because it can help to lower your blood glucose and reduce your risk of other complications. There are different ways of doing this like the low-carb, Mediterranean or very low-calorie diets. Losing weight can help you lower your blood glucose levels, and we now know that substantial weight loss can even put some people’s type 2 diabetes into remission.

Whether you have type 1 or type 2 diabetes, you might need to lose, gain or maintain your current weight but it’s important to make healthier food choices while you’re doing this.

Portion sizes are important to think about whether you have type 1 or type 2. It makes calculating nutritional facts when you’re carb counting or managing your weight a lot easier. Remember, portion sizes are different for everyone, so what’s right for someone else might not be right for you.

If you feel overwhelmed about your feelings about food and diabetes, we have plenty of information to help you.

Our top 10 tips

1. Choose healthier carbohydrates

All carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. Choose the healthier foods that contain carbs and be aware of your portion sizes.

Here are some healthy sources of carbohydrate:

• whole grains like brown rice, buckwheat and whole oats
• fruit
• vegetables
• pulses such as chickpeas, beans and lentils
• dairy like unsweetened yoghurt and milk.

At the same time, it’s also important to cut down on foods low in fibre such as white bread, white rice and highly-processed cereals. You can check food labels when you’re looking for foods high in fibre if you’re unsure.

2. Eat less salt

Eating lots of salt can increase your risk of high blood pressure, which in turn increases risk of heart diseases and stroke. And when you have diabetes, you’re already more at risk of all of these conditions.

Try to limit yourself to a maximum of 6g (one teaspoonful) of salt a day. Lots of pre-packaged foods already contain salt so remember to check food labels and choose those with less salt. Cooking from scratch will help you keep an eye on how much salt you’re eating. You can also get creative and swap out salt for different types of herbs and spices to add that extra flavour.

3. Eat less red and processed meat

If you’re cutting down on carbs, you might start to have bigger portions of meat to fill you up. But it’s not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers.

Try swapping red and processed meat for these:

• pulses such as beans and lentils
• eggs
• fish
• poultry like chicken and turkey
• unsalted nuts

Beans, peas and lentils are also very high in fibre and don’t affect your blood glucose levels too much – making them a great swap for processed and red meat and keeping you feeling full. Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. These are rich in something called omega-3 oil, which helps protect your heart. Try and aim to eat two portions of oily fish a week.

4. Eat more fruit and veg

We know eating fruit and veg is good for you. It’s always a good thing aim to eat more at meal times and have them as snacks if you’re hungry. This can help you get the vitamins, minerals and fibre your body needs every day to help keep you healthy.

You might be wondering about fruit and if you should avoid it because it’s sugary? The answer is no. Whole fruit is good for everyone and if you have diabetes, it’s no different. Fruits do contain sugar, but it’s natural sugar. This is different to the added sugar (also known as free sugars) that are in things like chocolate, biscuits and cakes.

Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried or tinned (in juice, not in syrup). And it’s best to eat it throughout the day instead of one bigger portion in one go.

5. Choose healthier fats

We all need fat in our diet because it gives us energy. But different types of fat affect our health in different ways.

Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. These are mainly found in animal products and prepared food like:

• red and processed meat
• ghee
• butter
• lard
• biscuits, cakes, pies and pastries.

It’s still a good idea to cut down on using oils in general, so try to grill, steam or bake foods instead.

6. Cut down on added sugar

We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when you’re trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.

You can always try low or zero-calorie sweeteners (also known as artificial sweeteners) to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. If your diabetes treatment means you get hypos, and you use sugary drinks to treat them, this is still important for your diabetes management and you shouldn’t cut this out. However, if you are having regular hypos it is really important to discuss this with your diabetes team.

7. Be smart with snacks

If you want a snack, choose yoghurts, unsalted nuts, seeds, fruits and vegetables instead of crisps, chips, biscuits and chocolates. But watch your portions still – it’ll help you keep an eye on your weight

8. Drink alcohol sensibly

Alcohol is high in calories, so if you do drink and you’re trying to lose weight, think about cutting back. Try to keep to a maximum of 14 units a week. But spread it out to avoid binge drinking, and go several days a week without alcohol.

If you take insulin or other diabetes medications, it’s also not a good idea to drink on an empty stomach. This is because alcohol can make hypos more likely to happen.

9. Don’t bother with so-called diabetic food

To say food is a “diabetic food” is now against the law. This is because there isn’t any evidence that these foods offer you a special benefit over eating healthily. They can also often contain just as much fat and calories as similar products, and can still affect your blood glucose level. These foods can also sometimes have a laxative effect.

10. Get your minerals and vitamins from foods

There’s no evidence that mineral and vitamin supplements help you manage your diabetes. So, unless you’ve been told to take something by your healthcare team, like folic acid for pregnancy, you don’t need to take supplements.

It’s better to get your essential nutrients by eating a mixture of different foods. This is because some supplements can affect your medications or make some diabetes complications worse, like kidney disease.

Don’t forget to keep moving

Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.

Try to aim for at least 150 minutes of moderate intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer. You should still be able to talk and only be slightly out of breath. And you don’t have to do all 150 minutes in one go. Break it down into bite-size chunks of 10 minutes throughout the week or 30 minutes 5 times a week.

Credits: https://www.diabetes.org.uk/

Your food choices matter a lot when you’ve got diabetes. Some are better than others.

Nothing is completely off-limits. Even items that you might think of as “the worst” could be occasional treats — in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options.

Starches

Your body needs carbs. But you want to choose wisely. Use this list as a guide.

Best Choices

• Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth
• Baked sweet potato
• Items made with whole grains and no (or very little) added sugar

Worst Choices

• Processed grains, such as white rice or white flour
• Cereals with little whole grains and lots of sugar
• White bread
• French fries
• Fried white-flour tortillas

Vegetables

Load up! You’ll get fiber and very little fat or salt (unless you add them).  Remember, potatoes and corn count as carbs.

Best Choices

• Fresh veggies, eaten raw or lightly steamed, roasted, or grilled
• Plain frozen vegetables, lightly steamed
• Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great because it’s low in nutrients.
• Low sodium or unsalted canned vegetables

Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day.

Worst Choices

• Canned vegetables with lots of added sodium
• Veggies cooked with lots of added butter, cheese, or sauce
• Pickles, if you need to limit sodium. Otherwise, pickles are OK.
• Sauerkraut, for the same reason as pickles. Limit them if you have high blood pressure.

Fruits

They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs than vegetables do.

Best Choices

• Fresh fruit
• Plain frozen fruit or fruit canned without added sugar
• Sugar-free or low-sugar jam or preserves
• No-sugar-added applesauce

Worst Choices

• Canned fruit with heavy sugar syrup
• Chewy fruit rolls
• Regular jam, jelly, and preserves (unless you have a very small portion)
• Sweetened applesauce
• Fruit punch, fruit drinks, fruit juice drinks

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Protein

You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.

Best Choices

The American Diabetes Association lists these as the top options:

• Plant-based proteins such as beans, nuts, seeds, or tofu
• Fish and seafood
• Chicken and other poultry (Choose the breast meat if possible.)
• Eggs and low-fat dairy

If you eat meat, keep it low in fat. Trim the skin off of poultry.

Try to include some plant-based protein from beans, nuts, or tofu, even if you’re not a vegetarian or vegan. You’ll get nutrients and fiber that aren’t in animal products.

Worst Choices

• Fried meats
• Higher-fat cuts of meat, such as ribs
• Pork bacon
• Regular cheeses
• Poultry with skin
• Deep-fried fish
• Deep-fried tofu
• Beans prepared with lard

Dairy

Keep it low in fat. If you want to splurge, keep your portion small.

Best Choices

• 1% or skim milk
• Low-fat yogurt
• Low-fat cottage cheese
• Low-fat or nonfat sour cream

Worst Choices

• Whole milk
• Regular yogurt
• Regular cottage cheese
• Regular sour cream
• Regular ice cream
• Regular half-and-half

Fats, Oils, and Sweets

They’re tough to resist. But it’s easy to get too much and gain weight, which makes it harder to manage your diabetes.

Best Choices

• Natural sources of vegetable fats, such as nuts, seeds, or avocados (high in calories, so keep portions small)
• Foods that give you omega-3 fatty acids, such as salmon, tuna, or mackerel
• Plant-based oils, such as canola, grapeseed, or olive oils

Worst Choices

• Anything with trans fat in it. It’s bad for your heart. Check the ingredient list for anything that’s “partially hydrogenated,” even if the label says it has 0 grams of trans fat.
• Big portions of saturated fats, which mainly come from animal products but also are in coconut oil and palm oil. Ask your doctor what your limit should be, especially if you have heart disease as well as diabetes.

Drinks

When you down a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. Read the labels so you know what’s in a serving.

Best Choices

• Unflavored water or flavored sparkling water
• Unsweetened tea with or without a slice of lemon
• Light beer, small amounts of wine, or non-fruity mixed drinks
• Coffee, black or with added low-fat milk and sugar substitute

Worst Choices

• Regular sodas
• Regular beer, fruity mixed drinks, dessert wines
• Sweetened tea
• Coffee with sugar and cream
• Flavored coffees and chocolate drinks
• Energy drinks

Credits: https://www.webmd.com/

Figuring out the best foods to eat when you have diabetes doesn’t have to be tough.

To keep things simple, your main goal should be managing your blood sugar levels.

It’s also important to eat foods that help prevent diabetes complications like heart disease.

Your diet can have a major role in preventing and managing diabetes.

Here are the 16 best foods for people living with diabetes, both type 1 and type 2.

Best foods for people living with diabetes

1. Fatty fish

Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.

Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk of heart disease and stroke.

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation, and may help improve the way your arteries function.

Research indicates that people who eat fatty fish regularly have a lower risk of acute coronary syndromes, like heart attacks, and are less likely to die from heart disease.

Studies show that eating fatty fish may also help regulate blood sugar.

A study involving 68 adults who had overweight or obesity found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels than participants who consumed lean fish.

Fish is also a great source of high quality protein, which helps you feel full and helps stabilize blood sugar levels.

2. Leafy greens

Leafy green vegetables are extremely nutritious and low in calories.

They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.

Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C.

Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes, and they may have greater vitamin C requirements.

Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.

Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage.

3. Avocados

Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.

Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI).

This makes avocados an ideal snack for people with diabetes, especially since obesity increases the chances of developing diabetes.

Avocados may have properties specific to preventing diabetes.

A 2019 study in mice found that avocatin B (AvoB), a fat molecule found only in avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, which reduces insulin resistance.

More research is needed in humans to establish the connection between avocados and diabetes prevention.

4. Eggs

Regular egg consumption may reduce your heart disease risk in several ways.

Eggs may decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels, and modify the size and shape of your LDL (bad) cholesterol.

A 2019 study found that eating a high fat, low carb breakfast of eggs could help people with diabetes manage blood sugar levels throughout the day.

Older research has linked egg consumption with heart disease in people with diabetes.

But a more recent review of controlled studies found that eating 6 to 12 eggs per week as part of a nutritious diet did not increase heart disease risk factors in people with diabetes.

What’s more, some research suggests that eating eggs may reduce the risk of stroke.

5. Chia seeds

Chia seeds are a wonderful food for people with diabetes.

They’re extremely high in fiber, yet low in digestible carbs.

In fact, 11 of the 12 grams of carbs in a 28-gram (1-ounce) serving of chia seeds are fiber, which doesn’t raise blood sugar.

The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

Chia seeds may help you achieve a moderate weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in people with diabetes.

A study involving 77 adults with overweight or obesity and a diagnosis of type 2 diabetes found that eating chia seeds supports weight loss and helps maintain good glycemic control.

Additionally, chia seeds have been shown to help reduce blood pressure and inflammatory markers.

6. Beans

Beans are affordable, nutritious, and super healthy.

Beans are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber.

They also have a very low glycemic index, which is important for managing diabetes.

Beans may also help prevent diabetes.

In a study involving more than 3,000 participants at high risk of cardiovascular disease, those who had a higher consumption of legumes had a reduced chance of developing type 2 diabetes.

7. Greek yogurt

A long-term study involving health data from more than 100,000 participants found that a daily serving of yogurt was linked to an 18 percent lower risk of developing type 2 diabetes.

It may also help you lose weight, if that’s a personal goal.

Studies show yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.

The high levels of calcium, protein, and a special type of fat called conjugated linoleic acid (CLA) found in yogurt may help keep you full for longer.

What’s more, Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt.

It’s also higher in protein, which may promote weight loss by reducing appetite and thus decreasing calorie intake.

8. Nuts

Nuts are delicious and nutritious.

Most types of nuts contain fiber and are low in net carbs, although some have more than others.

Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad) cholesterol levels.

Nuts may also help people with diabetes improve their heart health.

A 2019 study involving more than 16,000 participants with type 2 diabetes found that eating tree nuts — such as walnuts, almonds, hazelnuts, and pistachios — lowered their risk of heart disease and death.

Research also indicates that nuts can improve blood glucose levels.

A study with people with type 2 diabetes found that eating walnut oil daily improved blood glucose levels.

This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.

9. Broccoli

Broccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.

Broccoli may also help manage your blood sugar levels.

One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes.

This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts.

10. Extra-virgin olive oil

Extra-virgin olive oil contains oleic acid, a type of monounsaturated fat that may improve glycemic management, reduce fasting and post-meal triglyceride levels, and has antioxidant properties.

This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels.

Oleic acid may also stimulate the fullness hormone GLP-1.

In a large analysis of 32 studies looking at different types of fat, olive oil was the only one shown to reduce heart disease risk.

Olive oil also contains antioxidants called polyphenols.

Polyphenols reduce inflammation, protect the cells lining your blood vessels, keep oxidation from damaging your LDL (bad) cholesterol, and decrease blood pressure.

Extra-virgin olive oil is unrefined, so it retains antioxidants and other properties that make it so healthy.

Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy.

11. Flaxseeds

Also known as common flax or linseeds, flaxseeds have a high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds.

A portion of their insoluble fiber is made up of lignans, which may help decrease heart disease risk and improve blood sugar management.

A review analyzing 25 randomized clinical trials found a significant association between whole flaxseed supplementation and a reduction in blood glucose.

Flaxseeds may also help lower blood pressure.

A 2016 study involving participants with prediabetes found that a daily intake of flaxseed powder lowered blood pressure — but it did not improve glycemic management or insulin resistance.

More research is needed to investigate how flaxseed can help prevent or manage diabetes.

But overall, flaxseed is beneficial for your heart and gut health.

Plus, flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity, and feelings of fullness.

12. Apple cider vinegar and vinegar

Apple cider vinegar and plain vinegar have many health benefits.

Although it’s made from apples, the sugar in the fruit is fermented into acetic acid. The resulting product contains less than 1 gram of carbs per tablespoon.

According to a meta-analysis of six studies, including 317 people with type 2 diabetes, vinegar has beneficial effects on fasting blood sugar levels and HbA1c.

Apple cider vinegar may have many other healthful properties, including antimicrobial and antioxidant effects. But more studies are needed to confirm its health benefits.

To incorporate apple cider vinegar into your diet, begin with 4 teaspoons mixed in a glass of water each day before each meal. Note that you may want to put 1 teaspoon per glass of water so that the taste is not as strong. Increase to a maximum of 4 tablespoons per day.

13. Strawberries

Strawberries are high in antioxidants known as anthocyanins, which give them their red color.

They also contain polyphenols, which are beneficial plant compounds with antioxidant properties.

A 2017 study found that a 6-week consumption of polyphenols from strawberries and cranberries improved insulin sensitivity in adults with overweight and obesity who didn’t have diabetes.

This is important because low insulin sensitivity can cause blood sugar levels to become too high.

A 1-cup serving of strawberries contains about 53.1 calories and 12.7 grams of carbs, three of which are fiber.

This serving also provides more than 100% of the reference daily intake (RDI) for vitamin C, which provides additional anti-inflammatory benefits for heart health.

14. Garlic

For its tiny size and low calorie count, garlic is incredibly nutritious.

One clove (3 grams) of raw garlic, which is roughly 4 calories, contains:

• Manganese: 2% of the daily value (DV)
• Vitamin B6: 2% of the DV
• Vitamin C: 1% of the DV
• Selenium: 1% of the DV
• Fiber: 0.06 grams

Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol.

Although many studies that determine garlic is a proven healthy option for people living with diabetes include abnormal dietary amounts of garlic, the meta-analysis cited above only included servings from 0.05–1.5 grams.

For context, one clove of garlic is around 3 grams.

Research also indicates that garlic can help reduce blood pressure and regulate cholesterol levels.

15. Squash

Squash, which has many varieties, is one of the healthiest vegetables around.

The dense, filling food is fairly low in calories and has a low glycemic index.

Winter varieties have a hard shell and include acorn, pumpkin, and butternut.

Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash.

Like most vegetables, squash contains beneficial antioxidants. Squash also has less sugar than sweet potatoes, making it a great alternative.

Research shows that pumpkin polysaccharides, which are also found in squash, improved insulin tolerance and decreased levels of serum glucose in rats.

Although there’s very little research on humans, a small study in humans found that squash decreased high blood glucose levels quickly and effectively in people with diabetes who were critically ill.

More studies with humans are needed to confirm the health benefits of squash.

But the health benefits of squash make it a great addition to any meal.

16. Shirataki noodles

Shirataki noodles are wonderful for diabetes and weight management.

These noodles are high in the fiber glucomannan, which is extracted from konjac root.

This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki.

Glucomannan is a type of viscous fiber, which helps you feel full and satisfied.

What’s more, it’s been shown to reduce blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome.

In one study, glucomannan significantly reduced levels of fasting blood glucose, serum insulin, and cholesterol in rats with diabetes.

A 3.5-ounce (100-gram) serving of shirataki noodles also contains just 3 grams of digestible carbs and just 10 calories per serving.

However, these noodles are typically packaged with a liquid that has a fishy odor, and you need to rinse them very well before use.

Then, to ensure a noodle-like texture, cook the noodles for several minutes in a skillet over high heat without added fat.

Foods to avoid

Just as important as figuring out which foods you should include in a diet for diabetes is understanding which foods you should limit.

This is because many foods and drinks are high in carbs and added sugar, which can cause blood sugar levels to spike. Other foods could negatively impact heart health or contribute to weight gain.

Here are a few foods that you should limit or avoid if you have diabetes.

1. Refined grains

Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts.

According to one research review, whole grain rice was significantly more effective at stabilizing blood sugar levels after eating than white rice.

2. Sugar-sweetened beverages

Not only are sugar-sweetened beverages like soda, sweet tea, and energy drinks lacking important nutrients, but they also contain a concentrated amount of sugar in each serving, which can cause blood sugar levels to spike.

3. Fried foods

Fried foods have a lot of trans fat, a type of fat that has been linked to a higher risk of heart disease. What’s more, fried foods like potato chips, french fries, and mozzarella sticks are also typically high in calories, which could contribute to weight gain.

4. Alcohol

People with diabetes are generally advised to limit their alcohol intake. This is because alcohol can increase the risk of low blood sugar, especially if consumed on an empty stomach.

5. Breakfast cereal

Most varieties of breakfast cereal are very high in added sugar. Some brands pack as much sugar into a single serving as some desserts.

When shopping for cereal, be sure to check the nutrition label carefully and select a variety that is low in sugar. Alternatively, opt for oatmeal and sweeten it naturally with a bit of fresh fruit.

6. Candy

Candy contains a high amount of sugar in each serving. It typically has a high glycemic index, meaning it’s likely to cause spikes and crashes in blood sugar levels after you eat.

7. Processed meats

Processed meats like bacon, hot dogs, salami, and cold cuts are high in sodium, preservatives, and other harmful compounds. Furthermore, processed meats have been associated with a higher risk of heart disease.

8. Fruit juice

Although 100% fruit juice can be enjoyed from time to time in moderation, it’s best to stick to whole fruit whenever possible if you have diabetes.

This is because fruit juice contains all the carbs and sugar found in fresh fruit, but it’s lacking the fiber needed to help stabilize blood sugar levels.

Credits: https://www.healthline.com/

Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. Food that is not used to fuel the body is stored as fat.

A major component of losing weight is to make smarter food choices. Here’s how:

Limit non-nutritious foods, such as:

• Sugar, honey, syrups and candy
• Pastries, donuts, pies, cakes and cookies
• Soft drinks, sweetened juices and alcoholic beverages

Cut down on high-fat foods by:

• Choosing poultry, fish or lean red meat
• Choosing low-fat cooking methods, such as baking, broiling, steaming, grilling and boiling
• Using low-fat or non-fat dairy products
• Using vinaigrette, herbs, lemon or fat-free salad dressings
• Avoiding fatty meats, such as bacon, sausage, franks, ribs and luncheon meats
• Avoiding high-fat snacks like nuts, chips and chocolate
• Avoiding fried foods
• Using less butter, margarine, oil and mayonnaise
• Avoiding high-fat gravies, cream sauces and cream-based soups

Eat a variety of foods, including:

• Fruit and vegetables that are raw, steamed or baked
• Whole grains, breads, cereal, rice and pasta
• Dairy products, such as low-fat or non-fat milk or yogurt, low-fat cottage cheese and low-fat cheese
• Protein-rich foods like chicken, turkey, fish, lean meat and legumes, or beans

Change your eating habits:

• Eat three balanced meals a day to help control your hunger
• Watch portion sizes and eat small servings of a variety of foods
• Choose low-calorie snacks
• Eat only when you are hungry and stop when you are satisfied
• Eat slowly and try not to perform other tasks while eating
• Find other activities to distract you from food, such as walking, taking up a hobby or being involved in the community
• Include regular exercise in your daily routine
• Find a support group, if necessary, for emotional support in your weight loss effort

Credits: https://www.ucsfhealth.org/

Healthy diet and weight loss tips straight from a dietary pro

Struggling to shed weight and keep it off? We asked a registered dietitian, Nicole Hopsecger, RD, LD, for the top weight loss tips she shares with patients.

Tip 1: Manage your hunger

Whatever diet you choose — and many different diets can help you lose weight — don’t give up because you get too hungry.

“Hunger is a normal response to reducing calories. When you eat less, your fat cells release more hunger hormones, which increases your appetite,” says Hopsecger. “Higher-protein, high-fiber meal plans are best for controlling your hunger and appetite.”

Replace processed carbs like white bread, bagels, muffins or donuts for breakfast with high-protein/high-fiber foods like eggs, or Greek yogurt mixed with chia seeds and berries. You’ll find that you stay fuller, longer.

Tip 2: Don’t eat a carbohydrate unless it has fiber attached to it

“This reduces sugars and white flour (pastries, white bread, candy, juice, etc.) in your diet, and helps you to choose carbs that better support your appetite and nutrition needs” says Hopsecger. “The more fiber in your diet, the better!”

Fiber helps improve blood sugar control, helps lower cholesterol and reduces your risk of chronic diseases like diabetes, colorectal cancer and heart disease. When you have diabetes, a diet with fewer carbs (like bread, pasta, rice, desserts, sugary beverages, juice) is also important because you’ll need less insulin. And that can help prevent hunger, fat storage and weight gain.

Foods rich in fiber include legumes (dried beans, lentils), veggies (Brussels sprouts, broccoli, spinach squash, sweet potatoes) and fruit (apples, berries, oranges, pears).

Tip 3: Focus on healthy behaviors, not the number on the scale

It’s easy to get discouraged when you look only at your weight. “Focus instead on making good food choices, watching portions and exercising regularly,” Hopsecger says. “If you lead with these behaviors, the weight loss will follow.”

Replace a goal like “lose two pounds a week” with specific mini-goals, like “eat 1 cup of veggies at dinner,” “walk 20 minutes a day” or “keep a daily food log.” If you’re disappointed with your weight progress at week’s end, reflect on how well you stuck to each goal.

“If you’ve made healthy changes, congratulations!” she says. “If you fell short, ask yourself why. Were the goals too difficult? Do you need a stronger support system? Is a major barrier in your way? Then either tweak your goals or focus on the factors you can control.”

Try tracking lifestyle changes, food, exercise and weight in a journal. At the end of each week, check off which new habits are going well and which need more work. “Your health is a lifelong journey,” she says.

Tip 4: Make plants the foundation of your diet

Different weight loss approaches work for different people. But plant foods should be the foundation of any diet.

“Research strongly supports the benefits of plant-based nutrition approaches for weight loss, disease prevention and overall health,” says Hopsecger. “Whether you’re eating vegetarian, paleo, high-fat, vegan or pegan (a combination of paleo and vegan), your diet should include a variety of foods from the earth.” Just remember that a plant-based diet still requires portion control!

That means enjoying lots of non-starchy vegetables like broccoli, cauliflower, kale, cucumbers and bok choy, and fruits like berries, apples and pears.

“Plant-based foods contain a variety of vitamins, minerals and phytonutrients that help support your cells and reduce inflammation,” she says. They also provide fiber and water, both of which help you feel fuller.

Tip 5: No foods are 100% off-limits

When you label foods as “good” and “bad,” you naturally fixate on foods you shouldn’t eat but typically still crave — and likely will crave more when they’re totally off limits.

“Focus instead on choosing the right portions of healthy foods 80 to 90%of the time,” she says. “That, paired with a healthy exercise routine, can lead to long-term weight loss success. And it leaves some wiggle room to enjoy ‘fun foods’ occasionally without feeling guilt or resentment.”

When working with children, she recommends teaching which choices are better and will fuel their bodies more effectively, rather than giving them lists of foods to eat and foods to completely avoid.

“Feelings of guilt from eating forbidden foods can snowball into unhealthy emotions in childhood, adolescence and even adulthood,” she says.

Tip 6: Spend your calories wisely

All calories are not created equal. “If your diet consists mainly of sugar, saturated/trans fats and salt — all of which can be very addictive — you can develop consistent cravings for dense, high-calorie foods with little nutritional value,” says Hopsecger.

“This leads to excess calories and weight gain or inability to lose weight.”

Eat foods that are high in lean protein and healthy fats and fiber, and you’ll feel satisfied throughout the day and will rarely get cravings. This will help you maintain a lower calorie level, which will lead to weight loss.

Tip 7: Plan tomorrow’s meals today

Planning ahead stops that “grab what you see” panic that sets in when you wait to plan dinner until you’re starving at 6 p.m. Putting together dinner on the fly is likely to bring less nutritious, higher-calorie choices to your table.

When you sit down for dinner tonight, plan what you’ll eat for dinner tomorrow. “It’s so much easier to do when you’re not hungry,” Hopsecger says.

“This also gives you time to take something out of the freezer, chop veggies tonight to put in the crockpot tomorrow morning and ask which family members will be home for dinner.”

If you’re unsure of how to start incorporating a healthier diet, visit our recipes page for inspiration!

Credits: https://health.clevelandclinic.org/

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Find out more about eating heathily

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Read up on getting your 5 A Day

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Read more about drinking water as part of a heathly diet

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

Find out more about reading food labels

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

Find out more about the calories in alcohol

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

Credits: https://www.nhs.uk/