One of the biggest problems every diabetic faces is the inability to control blood sugar. But, this problem can be solved with the help of a high-energy breakfast and modest dinner, says study.
Over 382 million people across the world suffer from diabetes i.e. predominantly type-2 diabetes. And for these people, spikes in glucose post meals can be threatening to life as it can lead to cardiovascular health problems. A new study by Tel Aviv University has come up with a new proposal that aims to suppress deadly glucose throughout the day. According to this proposal, a diabetic should eat a high-calorie breakfast and a modest dinner.
The study reiterates that a combined consumption of a high-energy breakfast and a low-energy dinner reduces the overall daily hyperglycaemia in type-2 diabetics. The researchers found that eating more calories during breakfast i.e. when the level of glucose response to food was the lowest and consuming fewer calories at dinner, there was a reduction in glucose peaks after meals and the level of glucose throughout the day.
The new study was conducted on eight men and 10 women aged 30-70, who had type-2 diabetes. After the patients were randomized and assigned either a “B diet” or a “D diet”. The B diet comprised 2, 946 kilojoule breakfast, 2,523 kj lunch and 858 kj dinner. The D diet comprised 858 kj breakfast, 2,523 kj lunch and 2,946 kj dinner.
When the results were analysed, post meal glucose elevations had reduced by 20 percent and the level of insulin, GLP-1 and C-peptide had increased by 20 percent in patients who had the B diet.
Even though both the diet contained the same number of calories, blood sugar levels were seen to have risen 23 percent less post lunch preceded by a large breakfast.
obesity. In addition to this, oatmeal can also come in handy for a host of your skin and beauty needs. Oatmeal can soak up the excess oil on your skin and help treat acne. Its antioxidant and anti-inflammatory properties help to treat dry skin and remove dead skin cells.
Oats also contain compounds called saponins, which are natural cleansers. They remove the dirt and oil that clog the pores and exfoliate the skin.
Here are 5 ways you can use oatmeal for your skin and beauty needs:
1. For Acne: A bowl of oatmeal may do wonders for your
acne. Oatmeal contains zinc that is said to reduce
inflammation and kill the acne-causing bacterial action. It also helps to soak up the excess oil from the skin that may trigger acne. (Also Read:
Oats can remove the dead skin cells and act as a natural moisturiser
What To Do: Draw yourself a simple oatmeal bath. Add some uncooked oatmeal and
baking soda to your bath water. And simply soak in the antioxidants for about 20 minutes. Pat yourself dry. You can also use colloidal oatmeal in your bathwater. Colloidal oatmeal is a specially blended product, which are designed for baths.
3. For Black Heads: Oatmeal is packed with chemical compounds called saponins, which are known for their natural cleansing activity. Black heads are nothing but clogged
pores on your skin. Oatmeal helps to declog the pores and gives you a smooth and clear skin. (Also Read:
lemon juice. Mix it well until you get a fine paste. Apply this on to your nose and the most affected area. Let it sit for 10-15 minutes. Rinse it off with warm water.
4. Relieves Itching:
Itching is mostly caused due to inflammation under the skin or when the skin's pH level is high. Oatmeal helps to normalise your skin's pH levels, which helps to restore your skin's natural pH and soften the dry skin. It also protects the skin from external irritants, by lending moisture to the skin.
Oatmeal protects the skin from external irritants, by lending moisture to the skin
What To Do: Blend some oats into powder; mix it with water until you get a fine paste. Apply this paste on your skin and itchy area. Leave it on for 15 minutes. Rinse it off with cold water. You can also make a paste of oats and
milk and follow the same regime, for effective results.
5. Exfoliate: Now you know that oatmeal's saponins have intense exfoliating properties. It helps in removal of the oldest dead skin cells on the skin's outermost surface, and gives you a
coconut oil. Apply this scrub on your face and let it stay for 20 minutes. Clean your face with soft wet tissues. For best results, use the scrub at least twice in a week. If you want a nourished and beautiful skin, then use oatmeal to treat your skin woes. If, for any reason, it is not suiting your skin, it is advised that you stop and consult your dermatologist immediately.
Needless to say as it's a proven fact now that breakfast is the most important meal of the day. The claim becomes more true especially when you are trying to maintain a healthy weight or lose it. There are many, many more reasons to eat breakfast everyday rather than to skip it. Having a healthy breakfast in the morning satiates your hunger and sluggishness throughout the day. It is also a must if you are on a weight loss plan because it fuels your body for the day along with boosting your metabolism which is one very important factor for losing weight. It leads to a lower BMI and makes you feel less hungry throughout the day, and this in turn stops you from bingeing. Here we bring to you a list of five healthy breakfasts that will aid your weight loss programme. Oatmeal
Not only in one but oatmeal can help you lose weight in two ways. Firstly, a recent study claims that eating breakfast with slow release carbohydrate like oatmeal or bran cereal three hours before you work out may help you burn more fat when you exercise. This happens because slow releasing carbohydrate foods do not spike the blood sugar as much as refined carbohydrates do. This in turn controls insulin levels. Secondly, oatmeal is rich in fibre and thus, keeps you fuller for longer and stops you from bingeing.
Our all-time favourite eggs are not only delicious and can be made in different varieties but also are a great friend when it comes to weight loss. Eggs are rich in protein, which is great for people who are trying to lose weight. Proteins keep you satiated for longer as compared to carbs and fats. In a recent study, people who consumed eggs for their breakfast felt fuller for longer and lost twice weight than those who got same number of calories from some other nutrient.
A report published in New England Journal of Medicine revealed the topmost foods that are related with weight loss. The good news is that yogurt was among top five foods! Do we need to say more? Choosing plain yogurt not only provides you with protein but also saves the unnecessary calories and sugar that you consume from some other sources offering you same amount of protein. To make it a little sweet or for a change in flavour, you can add fruits to your yogurt.
Homemade peanut butter
Market-available peanut butter is not only highly processed but is filled with oils and sugar. Healthy peanut butter is only made with two ingredients – peanuts and salt. Peanuts are filled with heart healthy monosaturated fats which downregulate fat genes.
A simple recipe of peanut butter shake to kick start your day:
Take 1 cup of unsweetened almond milk, 1 scoop of protein powder, 1 banana and 1 tbsp of peanut butter. Blend them together and its ready. This shake is not only filling but also helps to kick-start your day by providing you with a perfect balance of fats, carbohydrates and protein, without an abundance of calories.
A bowl of green salad
We usually do not focus on veggies during our breakfast. But only if you knew that veggies should actually be making up half of all the meals that you take, things would be different. But people who really struggle with eating vegetables can consume them by adding them to their omelette or sandwich. Vegetables are rich in fibres and contains all the important minerals that one needs. These nutrients are not only important for losing weight but also for being healthy in general.