Combating diabetes with pumpkin

 

Daily fiber content

 


The recommended daily intake of fiber  is between 25 and 30 g. Pumpkins are a fantastic source of fiber.


Fiber slows the rate of sugar absorption into the blood, as well as promotes regular bowel movement and smooth digestion. A healthful fiber intake can also help reduce the risk of colon cancer.
Pumpkin helps to control diabetes.
The plant compounds in pumpkin seeds and pulp are excellent for helping the absorption of glucose into the tissues and intestines, as well as balancing levels of liver glucose. 
They may be associated with a lower risk of type 2 diabetes. The compounds have such an impact that researchers suggest that they could be reworked into anti diabetic medicines. needed.

Regulating blood pressure

Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health.
Studies suggests that consuming enough potassium may be almost as important as decreasing sodium intake for the treatment of hypertension, or  high blood pressure.. Decreasing sodium intake involves eating meals that contain little or no salt.
Increased potassium intake is also associated with a  reduced risk  of stroke,  protection against loss of muscle mass, and preservation  of  bone mineral density.
Pumpkin has a range of fantastic health benefits, including being one of the best-known sources  of beta carotene.
Beta-carotene is a powerful antioxidant.  It also gives orange vegetables and fruits their vibrant colour. The body converts any ingested beta-carotene into  vitamin A.
Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.
Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can promote a healthy complexion and hair, increased energy, and a healthful body mass index- BMI.
One cup of Pumpkin contains-

• more than 200 percent of the recommended daily allowance (RDA) of vitamin A
• 19 percent of the RDA of vitamin C.
• 10 percent or more of the RDA of Vitamin E, Riboflavin, Potassium, Copper, and Manganese.
• 5 percent of Thiamin, B-6, Folate, Pantothenic acid, niacin, iron, Magmesium and Phosphorus.

Pumpkin, if  incorporated in our daily diet will not only keeps at bay these Silent Killers like Diabetes, Hypertension and Cancer but also helps you keep a slim and healthy body, glowing skin and gorgeous hair.  It is a complete Health and Beauty Package. 

Dr Linda Gomes Louis
ND/NMD

SWEET POTATO THE SUPER FOOD

Sweet potatoes are native to Central and South America and are one of the oldest vegetables known to man. They have been consumed since prehistoric times as evidenced by sweet potato relics dating back 10,000 years that have been discovered in Peruvian caves. 

Christopher Columbus brought sweet potatoes to Europe after his first voyage to the New World in 1492. By the 16th century, they were brought to the Philippines by Spanish explorers and to Africa, India, Indonesia and southern Asia by the Portuguese. Around this same time, sweet potatoes began to be cultivated in the southern United States, where they still remain a staple food in the traditional cuisine. 

The superfood sweet potatoes, are  considered  one of man’s best friend. It is  low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes. The fiber in sweet potatoes makes a big difference too. One medium sweet potato provides about 6 grams of fiber (skin on).

The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams per day for men, which most people do not reach.  

Being low in sodium content, this root tuber may be  beneficial to  people suffering from hypertension. Also, its high content of potassium  may decrease the risk of death form all causes. One medium sweet potato provides about 542 milligrams, while the recommended intake is 4700mg per day.

This plant is high in vitamin A, which is important for  restoring vision. Deficiency of A-Vitamin causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision according to Jill Koury, MD. The antioxidants vitamins C and E in sweet potatoes have been shown to support eye health and prevent degenerative damage.

Choline is a very important and versatile nutrient present in sweet potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammations.  Packed with B vitamins it is an excellent source for all round health development.  

    

How to cook Sweet Potatoes:

There are several methods of cooking this food; boiling, baking, roasting, steaming or stir frying.  Boiling proved to be more effective in restoring the nutrients and maintaining the Glycemic Index and the bioavailability of beta-carotene level. The best way to eat this food is by adding some fat/butter/oil to enable the absorption of thr fat soluble vitamins A & E in the blood. (May be by just drizzling a few drops of extra virgin oil or unsalted butter flavoured with your favourite herbs or spice like cinnamon, pepper etc.).

                                                                     

                                                                     Dr. Linda Gomes Louis 

                                                                             ND./NMD.