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Dietary Recommendations for Gestational DiabetesThe following are dietary recommendations that will help you maintain safe blood sugar levels:Distribute your foods between three meals and two or three snacks each dayEating too much at one time can cause your blood sugar to rise too much. It is very important that you do not skip meals. During pregnancy, you have increased nutritional needs and your baby requires balanced nutrition.Eat reasonable portions of starchStarchy foods eventually turn into glucose so it's important not to be excessive. However, starch should be included in every meal. A reasonable portion is about one cup of total starch per meal, or two pieces of bread.Drink one cup of milk at a timeMilk is a healthy food and an important source of calcium. However, milk is a liquid form of carbohydrate and drinking too much at one time can raise your blood sugar.Limit fruit portionsFruit is a healthy food, but it is high in natural sugars. You may eat one to three portions of fruit per day, but only eat one at a time. A portion of fruit is either one very small piece of fruit, half of a large piece of fruit, or about one-half cup of mixed fruit. Do not eat fruit that has been canned in syrup.Breakfast mattersBlood sugar can be difficult to control in the morning because of normal fluctuations in hormone levels.Refined cereals, fruits and even milk may not be well tolerated in your morning meal. If your post-breakfast blood sugar level increases too much after having these foods, then you should not eat them for your breakfast. A breakfast that consists of starch plus protein is usually tolerated the best.Avoid fruit juiceIt takes several fruits to make a glass of juice. Juice is a concentrated source of carbohydrate. Because it is liquid, juice can raise blood sugar quickly.Strictly limit sweets and dessertsCakes, cookies, candies and pastries tend to have excessive amounts of carbohydrate. These foods often contain large amounts of fat and offer very little in terms of nutrition. Additionally, avoid all regular sodas and sugar-sweetened beverages.Stay away from added sugarsDon't add sugar, honey or syrup or sugarfree to your foods.When a product says it's "sugar-free, " take a closer lookProducts containing sugar-alcohols are often labeled "sugar-free, " but they may still contain significant amounts of total carbohydrate. Look at the food label to see the grams of total carbohydrate contained.Keep food recordsBe sure to record all of the foods and the amount that you eat each day, which will help you monitor your carbohydrate intake. Also, use measuring cups for accuracy when possible.#women'shealth#drdeepabestdietician#gestationaldiabetes
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Foods to Reduce Acne by Best Dietician in Hyderabad, Dr Deepa Agarwal.Studies so far have focused mostly on the foods that make acne worse. Here are the five that come up most often as culprits in increasing breakouts. Avoid these for about a week, and see if you notice a difference.Cow’s milk: The 2010 study found an association between cow’s milk and acne. Scientists aren’t yet sure why this may be, but there are several theories. Cow’s milk spikes blood sugar, which can increase inflammation (leading to pimples). It also increases insulin levels, which encourage the production of skin oils (sebum). A lot of the commercial milk we buy comes from pregnant cows, and thus contains other hormones that can trigger the production of sebum. Milk also has growth hormones that can encourage the overgrowth of skin cells, potentially blocking pores. In 2005, researchers studied data from the famous Nurses Health Study II, and found that participants who drank more milk as teens had much higher rates of severe acne than those who had little or no milk as teens.Sugar: You may have already suspected that sugar is related to breakouts. Some studies now suggest that there may be a link. This doesn’t mean that if you eat a cookie you’re going to get a pimple. It comes down to how much sugar you’re eating in a day—particularly at any one time. If you consume a soda and a candy bar, for example, you’re likely spiking your blood sugar levels, and you could break out hours later. If you suspect sugar could be a culprit for you, try to cut back even by one sugary drink a day to notice a difference.High-glycemic foods: These are foods that break down quickly in the body, triggering an insulin spike and raising blood sugar levels. They trigger hormonal fluctuations and inflammation—both of which encourage acne. We’re talking foods like white bread, processed breakfast cereals, white rice, pretzels, potato chips, cookies and cakes, etc. Choose low glycemic-index foods instead, like vegetables, whole grains, sweet potatoes, and most fruits.Junk food: For the same reasons stated above (hormonal fluctuations, blood sugar levels), junk foods are on the list to avoid if you’re trying to clear up your skin.Fast food: Greasy fast food creates inflammation in the body. Studies have already linked fast food to conditions like childhood asthma, strictly because of its ability to raise overall inflammation in the body. Inflammation leads to pimples, so if you’re going to a fast-food restaurant, choose the salad or the yogurt.#acnefoods#askdrdeepa#bestdietician
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BENEFITS OF PROSO MILLETBeneficial in anti-ageing: Proso millet has high anti-oxidant content. Anti-oxidants are substances which remove free radicals from your body. Free radicals are produced in virtually every process in the body. These molecules damage the cells and fatigue them causing them to age. These are the reasons for wrinkles on skin, complexion loss etc. A healthy serving of Proso millets everyday can help you delay the ageing process.Beneficial for nervous system :Proso millet contains high amount of lecithin. Lecithin is a compound that indirectly affects the nervous system and keeps it functioning smoothly. Proso millet is also known to strengthen nervous system.Beneficial in preventing pellagra and other Niacin dependent conditions: Pellagra is a condition in which the skin becomes scaly and rough and starts falling off. This is caused due to the deficiency of niacin. Proso millet has a very high content of niacin. Thus people whose diets are primarily meat based can avoid niacin deficiency by consuming daily portions of millet.Useful for strengthening bones: Proso millet contains high amounts of calcium which is essential for bone growth and maintenance. It actually contains one of the most absorbable sources of calcium found among food stuffs. This is especially useful for young children whose bones are in the growing phase and need plenty of calcium and for old people for whom large amounts of calcium are required for proper bone maintenance.Beneficial in preventing cardiac diseases: New research by the scientists in Seoul, South Korea suggests that regular consumption of millets can reduce the risk of heart diseases. Rats fed with millets for as short as a period of 4 weeks showed lower concentration of triglycerides as compared to non-millet rats. Millets also reduced the concentration of C-Reactive proteins which also helps in cutting heart disease risks.Helps to lower cholesterol : Proso millet has been shown to reduce the cholesterol levels in mammals. Apparently, Proso millet elevates the levels of High Density Lipoproteins in the body. The presence of HDLs increases the metabolism of cholesterol and helps bring it under control. Apart from this, Millet is also known to contain phyto chemicals like Phytic acid. Phytic acid is known to reduce cholesterol. This is an added benefit to the fact that it can also reduce heart disease risk.Decreases risk of cancer : Lignans are an essential phytonutrient present in millets that are very useful to humans. In the intestines of humans, the bacteria act on them and convert them to mammalian lignans that are known to cut the risk of cancers like breast cancer.Rich source of essential Phosphorus: Millets are a very rich source of phosphorus for the body. A single cup of millet provides the 24% of the body’s daily requirement of phosphorus. Phosphorus is very essential for cell building and genetic replication in the body.Reduced risk of Diabetes : Recent research has shown that regular consumption of millet can reduce the risk of type 2 diabetes as it keeps a check on glucose and regulates insulin. This is believed to be because of the high content of magnesium in the millet.Help prevent gall stones : Millets are also known to prevent the formation of gallstones. This is because of the high content of insoluble fibre present in them which eradicates the possibility of excessive secretion of bile which is one major cause for gall stonesUseful for people with coeliac disease: Coeliac disease is a condition in which the individual is highly resistant and allergic to gluten. Gluten is found in almost every cereal grain apart from Common millet or Proso millet. Thus this is one of the foods which these people can consume safely.Other health BenefitsApart from these, it has many other benefits too. It is beneficial for post-menopausal women suffering from signs of heart ailments, they combat high blood pressure, provide Iron, Vitamin B6, Zinc which are all essential for our day to day functioning. They are non-acid forming so they are very easy to digest. Millets are also high on fibre and satiate hunger quickly preventing people from overeating.UsesIt can also be added in a variety of dishes. It is a tiny, pale yellow seed with a nutty flavour which can be either eaten whole or cooked. It can be tossed into salads, stir fried with vegetables and tofu, or just eaten for breakfast with some milk and honey. Many traditional recipes for cooking millet are also available in China as millet was a part of their staple diet for hundreds of years.#bestdieticianinhyderabad#bellyfatdiet#weightlosdiet#bellyfatburner
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