Squash Is Mostly Starchy Carbohydrates But Insulin-regulating - Upi.com
SANTA MONICA, Calif., Nov. 9 (UPI) -- Squash is mostly starchy carbohydrates but studies show it has antioxidant, anti-inflammatory and anti-diabetic properties, a U.S. food expert says. "Squash includes both winter and summer varieties, some examples include, zucchini from the summer and butternut, buttercup, acorn, pumpkin and kabocha from winter," Phil Lempert , a food industry analyst, trend watcher and creator of supermarketguru.com, said in a statement. "Many of the carbs in winter starch come from polysaccharides found in the cell walls. These polysaccharides include pectins -- specially structured polysaccharides that in winter squash often include special chains of D-galacturonic acid called homogalacturonan. An increasing number of animal studies now show that these starch-related components in winter squash have antioxidant, anti-inflammatory, as well as anti-diabetic and insulin-regulating properties." Although the squash is botanically classified as a fruit, many consider it a vegetable for culinary purposes. The carotenoids, including lutein, zeaxanthin, and beta-cryptoxanthin, give many squash its signature orange color and are good for eye health. Squash contains vitamin C, potassium, fiber, manganese and folate, omega-3 fatty acids, B vitamins and copper. Most varieties of squash start out green and turn orange when ripe but some are actually ripe when green. When choosing for cooking or baking, look for fruits that are heavy for their size with a hard shell, Lempert advised. Continue reading >>
What Are Good Vegetable Choices If I Have Diabetes?
What are good vegetable choices if I have diabetes? Looking for a diabetes-friendly food? Follow Popeye's example. Spinach, kale, chard, and other leafy greens are loaded with vitamins, such as folate; minerals, such as magnesium; a range of phytonutrients; and insoluble fiber -- all of which have virtually no impact on your blood sugar level. Mark Hyman, MD, author of The Blood Sugar Solution, calls leafy greens "free foods," which means you should eat as many of them as you can. Bonus: The fiber in leafy greens will slow absorption of any carbohydrates (e.g., potatoes or bread) they're paired with, resulting in a healthier overall glycemic load. Asparagus is a good vegetable choice because it is high in vitamins A and C, low in fat, and a good source of fiber. Another great option is any type of squash. Squash can be eaten year-round because there are winter varieties as well as summer ones. Summer squash has soft outer rinds (like zucchini). Winter squash has hard outer rinds (like pumpkin). Squash contains vitamin A, vitamin C, some B vitamins, iron, and calcium. Winter squash is especially high in vitamin A. Whether you serve steamed or grilled zucchini (squash) as a side dish or as a main part of your meal, it's a very nutritious addition to your menu planning. Diabetes mellitus (MEL-ih-tus), often referred to as diabetes, is characterized by high blood glucose (sugar) levels that result from the bodys inability to produce enough insulin and/or effectively utilize the insulin. Diabetes ... is a serious, life-long condition and the sixth leading cause of death in the United States. Diabetes is a disorder of metabolism (the body's way of digesting food and converting it into energy). There are three forms of diabetes. Type 1 diabetes is an autoimmune disease that a Continue reading >>
Vegetables In A Diabetes Diet: Is Steamed, Roasted, Or Sauted Best?
Vegetables in a Diabetes Diet: Is Steamed, Roasted, or Sauted Best? Help prevent blood sugar spikes and get the most nutritional bang for your buck with this guide. Sign Up for Our Living with Diabetes Newsletter Thanks for signing up! You might also like these other newsletters: Sign up for more FREE Everyday Health newsletters . When you're managing diabetes, there are pros and cons involved with each way of cooking veggies. We all know vegetables are good for us, but when you have diabetes, it can be difficult to know whether certain types are better for your blood sugar, and how preparing a veggie may impact its nutritional value. For example, are roasted sweet potatoes as nutritious as steamed kale, or if you saut your spinach rather than steam it, have you lost some essential nutrients? While all vegetables are healthy, it might be difficult to understand why some have to be limited or reduced, says Cara Lowenthal, MPH, RD, a certified diabetes educator at the Joslin Diabetes Center in Boston. Why Veggies Should Be in Your Diabetes Diet Vegetables are an essential part of every diet, but this food group is especially important for people with type 2 diabetes . Nonstarchy vegetables, like spinach, kale, and broccoli, are rich in nutrients like vitamin A and vitamin E, low on the glycemic index , and have lots of fiber, which means munching on them will help you fill up without significantly raising your blood sugar, Lowenthal says. The fiber that many vegetables pack can also slow down how quickly sugar enters the blood, explains Krista Mathews, a dietitian at The Ohio State University Wexner Medical Center in Columbus, who frequently works with people diagnosed with diabetes. People who have diabetes are at a higher risk of developing cardiovascular disease, and Continue reading >>
The Amazing Benefits Of Adding Zucchini To Your Diet
The Amazing Benefits of Adding Zucchini to Your Diet Pharmaceutical companies will have you believe that the only true medicine comes in the form of a little magic pill. But there are certain foods that prove that the best medicine we really need grows from the earth. Case in point: the near magical abilities of zucchini. Whether its yellow or green, zucchinis possess the ability to reverse the effects of type 2 diabetes; just ask my mom, shes living proof. After her gestational diabetes evolved into a type 2 diabetes, she sought to take better care of herself and started monitoring her health closely. Soon after, she realized that her favorite breakfast, zucchini fried in a small amount of grass-fed butter , actually helped lower her blood sugar levels. She found that before breakfast, her blood glucose was usually around 135 mg/dL and 105 mg/dL after a zucchini breakfast. Fast forward eight years, combined with a healthy diet, she has completely taken control of her health and has stabilized her blood glucose levels. How could this be? How could one fruit -- yes its technically a fruit -- improve blood glucose levels in a diabetic after one meal, let alone be the catalyst for long term recovery? It turns out that the manganese 2 , zinc, B vitamins, and fiber found in zucchini support blood sugar metabolism. But thats not all, the pectin form of soluble fiber found in zucchini, known as D-galacturonic acid, helps keep insulin metabolism 2 and blood sugar levels in balance, thus protecting against the onset of type 2 diabetes. When you cut open a zucchini, the pectin is the glue-like substance around the seeds. The fresher the zucchini, the more this will be present. This slow moving fiber acts as a gel to decrease the breakdown of carbohydrates into sugar, which aids Continue reading >>
5 Amazing Zucchini Benefits
If you are looking for a way to lose weight in a healthy way, its time for you to learn about the health benefits of zucchini. Zucchini is well-known to reduce weight, yet boost the nutrient value of your diet. Moreover, it helps enhance vision and prevent all the diseases that occur from vitamin C deficiency like scurvy, sclerosis, and easy bruising. It helps cure asthma and has a high content of vitamin C, carbohydrates, protein , and fiber . Itcontains significant quantities of potassium , folate, and vitamin A , all of which are important for good health. When eaten regularly, it can effectively lower your homocysteine levels. Also called courgette, zucchini has its origin in America and is available in yellow, light green, and green color. The shape of this small summer squash resembles that of a ridged cucumber and features numerous seeds . Some cultivators also produce zucchini in rounded or bottle shapes. Today, the largest producers of this squash include Japan, China, Romania, Italy, Turkey, Egypt, and Argentina. Itis grown year-round and can be eaten raw, sliced or in cooked form. It can also be shredded in a cold salad and is also cooked in hot salads. Even though zucchini is a fruit , it is usually cooked as a vegetable because it is best when eaten in cooked dishes. It is picked when its below 8in/20cm in length and the seeds are soft and young. A fully developed zucchini is usually three feet long and contains too much fiber and is not good to eat. Young zucchini has a subtle taste, soft covering, and buttery white flesh. It is available in its best form during May and July. Almost all the parts of this squashare edible, including the flesh, seeds, and even the skin . Health benefits of zucchini include the following; You might be surprised to know that Continue reading >>
Diabetes Diet: Health Benefits Of Acorn Squash Plus A Recipe
Diabetes Diet: Health Benefits of Acorn Squash Plus A Recipe The green, heavily ridged acorn squash is plentiful in the marketplace this time of year. Though it has a high glycemic index rank of 75, eaten in moderation acorn squash provides a slew of nutrients beneficial for people with diabetes. One of the primary components of acorn squash is dietary fiber. A single serving contains nine fiber grams, more than a third of our daily requirement. Fiber is especially helpful for those with type 2 diabetes since it slows digestion and helps maintain stable glucose levels . The nutrients in acorn squash benefit three other diabetes concerns as well: Acorn squash is an excellent source of vitamin C, so vital for our immune system. Vitamin C stimulates the production of infection fighting white blood cells, and functions as an antioxidant, protecting us from the onset of problems such as cardiovascular disease. The high levels of vitamin A and beta carotene in acorn squash support our eyes health, helping to prevent vision problems such as cataracts and macular degeneration. We need an adequate intake of potassium to maintain normal blood pressure, and acorn squash provides plenty of this mineral; plus, the magnesium in acorn squash helps our body effectively utilize potassium. Acorn squash also contains a mix of minerals for strong bones, its vitamin A promotes vibrant skin, and the antioxidants neutralize cell damaging free radicals associated with premature aging, and various illnesses. One way to enjoy the taste and nutritional benefits of acorn squash is to bake it with a few veggies, spices, herbsand some couscous. The prep time for this recipe could be anywhere from 15 to 60 minutes, depending on your mincing, measuring, and mixing skills. 1 medium acorn squash, halve Continue reading >>
I Have Diabetes: Which Fruit And Vegetables Can I Eat?
This is a common question amongst people living with Diabetes. We are taught from a young age that fruits and vegetables should form a huge part of a healthy balanced diet and including them reduces our risk of disease1,2,3. On the other hand, we also hear that they contain sugars and as a general rule, people living with Diabetes are taught to avoid added sugars where possible. These messages can be very confusing! Today I aim to give you the low down on how fruits and vegetables can form part of your everyday diet for those living with Diabetes. WHY ARE FRUIT AND VEGETABLES SO IMPORTANT? From a nutritional point of view, fruits and vegetables are low in Energy, contain various types of Fibre, and are high in many Vitamins, Minerals, Phytochemicals, Flavonoids and other bioactive compounds. All of these perform tasks in the body to reduce risk of chronic diseases and premature death1. HOW MANY FRUIT AND VEGETABLE PORTIONS SHOULD YOU BE EATING? The amount of fruits and vegetables recommended per day varies from country to country as well as amongst different organizations. The World Health Organisation (WHO) recommends 400g or 5 portions of fruits and vegetables per day2. South African guidelines for fruit and vegetable intake mirror that of the WHO. In South Africa, it is estimated that 66.4% of women and 72.2 % of men eat less than the recommended 400g of fruits and vegetables per day1. A meta-analysis and systematic review released in 2017, which reviewed 95 studies and included two million people worldwide, found that an intake of fruit and vegetables of 200 g/day reduced the risk of death from Coronary heart disease by 8-16%, stroke by 13-18 %, cardiovascular disease (CVD) by 8-13%, cancer by 3-4% and all-cause mortality by 10-15%3. These values doubled for each ad Continue reading >>
Seasonal Eats: Winter Squash
By Tracey Neithercott; recipes by Robyn Webb, MS, LN Candy has ruined October. Instead of anticipating the month's harvest, most people focus on the annual candy-corn-and-mini-Snickers binge that comes with Halloween. That's a shame, since there's a much healthier way to treat your sweet tooth: by cooking up some succulent seasonal squash. A rainbow of squashhunter green, peachy tan, tangerine, jade, and buttercreamis available at most markets and is a good source of key nutrients like beta-carotene, vitamins A and C, potassium, and fiber. Winter squash, the tougher-skinned sister to summer squash like zucchini, is harvested in September and October and can keep through January. No matter its variety, a good winter squash should feel heavy for its size and be free from any cuts, breaks, or soft spots. To make sure your squash is as tasty on New Year's Day as it is on Halloween, store it in a dry room cooled to about 40 or 50 degrees. "Traditionally, people would store [squash] in their old farmhouse in the bedroom. People would keep them under the bed. Those conditions are best for squash," says Ryan Voiland, owner of Red Fire Farm in Granby, Mass., who has been growing squash for decades. The condition of the squash is also an important factor in how well it stores. "Unless you want to eat it right away, you don't want any nicks," Voiland says. Before you head to your local market to shop for squash, note that there are differences among varieties. "There are probably hundreds, or more than hundreds, of different varieties of squash," says Voiland. "Different varieties have different characteristics. Some are moister. I'd consider the butternut to be a very moist squash. Other varieties are drier. The kabocha is dry and almost flaky inside." If you've tried squash bef Continue reading >>
Eating Squash Regularly Could Possibly Do Wonders For Diabetes
Eating Squash Regularly Could Possibly Do Wonders For Diabetes New studies about squash show it has powerful antioxidant, anti-inflammatory and anti-diabetic properties, a food expert says. Squash includes both winter and summer varieties, some examples include, zucchini from the summer and butternut, buttercup, acorn, pumpkin and kabocha from winter, Phil Lempert, a food industry analyst, said in a statement. Many of the carbs in winter starch come from polysaccharides found in the cell walls. These polysaccharides include pectins specially structured polysaccharides that in winter squash often include special chains of D-galacturonic acid called homogalacturonan. An increasing number of animal studies now show that these starch-related components in winter squash have antioxidant, anti-inflammatory, as well as anti-diabetic and insulin-regulating properties. Squash contains also essential minerals like potassium, manganese and copper. Although the squash is really a fruit, many people use it as a vegetable for culinary purposes. Squash can be prepared by baking it, cut into fries, put into soups or boiled. Continue reading >>
Surprising Spike From Spaghetti Squash
I had a healthy dinner last night that I assumed would be great for my glucose, but it wasn't. I went from 105 before the meal to 132 1.5 hours after. (that's a big spike for me.) Here's what I ate: approx 1 1/2 cups of spaghetti squash, 1/2 cup marinara sauce with 3 turkey meatballs and 1/2 cup of green beans. The sauce is from a jar but is low carb. The turkey meatballs have 1 gram of carb each. I just don't get why eating tons of veggies would spike me that much! Maybe I just ate too much? I'm just wondering if anyone else has had this happen when eating spaghetti squash. Sometimes it is hard to figure out exactly what in a meal caused a spike. It could have been the squash, sauce or the beans. I usually make my own sauce to avoid the added sugar in most jarred sauces. I do OK with most spaghetti squashes, winter squashes and zucchini. I notice your meal is fairly low fat, did you add any fat to the meal. I always use real organic butter with my Spaghetti squash. 115 pounds, Breast Cancer dx'd 6/16, 6 months of chemo and 6 weeks of radiation 2000 metformin ER, 100 mg Januvia,Glimperide, Prolia, Gabapentin, Meloxicam, Probiotic with a Prebiotic, , Lisinopril, B-12, B-6, Tumeric, Magnesium, Calcium, Vit D, and Occuvite mostly vegan diet, low fat and around 125 carbs a day, walk 5-6 miles every other day and 1 hour of yoga and light weights. Sometimes it is hard to figure out exactly what in a meal caused a spike. It could have been the squash, sauce or the beans. I usually make my own sauce to avoid the added sugar in most jarred sauces. I do OK with most spaghetti squashes, winter squashes and zucchini. I notice your meal is fairly low fat, did you add any fat to the meal. I always use real organic butter with my Spaghetti squash. Good point about the fat, Jeanne. I' Continue reading >>
The 16 Best Foods To Control Diabetes
Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it's also important to eat foods that help prevent diabetes complications like heart disease. Here are the 16 best foods for diabetics, both type 1 and type 2. Fatty fish is one of the healthiest foods on the planet. 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 diabetics, who have an increased risk of heart disease and stroke (1). DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating (2, 3, 4, 5). A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease (6, 7). In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers (8, 9). Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate (10). Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke. Leafy green vegetables are extremely nutritious and low in calories. They're also very low in digestible carbs, which raise your blood sugar levels. Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C. In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure Continue reading >>
Can Diabetics Eat Yellow Squash?
A large pile of yellow crookneck squash.Photo Credit: JannHuizenga/iStock/Getty Images Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University. Yellow squash is a general term for a variety of summer squashes that come in shapes that include crookneck, zucchinilike and patty pan. A source of vitamin C, vitamin A, lutein and zeaxanthin, yellow squash can be a regular component of a healthy diet for people with diabetes to control blood sugar levels. Many individuals with diabetes should consume 45 to 60 grams of carbohydrates per meal to reduce unhealthy fluctuations in blood sugar levels. A cup of cooked yellow squash contains 6.8 grams of carbohydrates. For breakfast, you could have egg whites scrambled with yellow squash, a whole-grain English muffin and a small pear. Lunch could include soup made with low-sodium beef broth, yellow squash and other vegetables, and 1/2 cup of kidney beans. Have a container of plain, fat-free yogurt and some berries for dessert. For dinner, serve grilled chicken breast with one-half of a large baked potato, yellow squash and a slice of whole-wheat bread. Yellow squash can be healthy for individuals with diabetes because each cup of cooked crookneck squash provides 2 grams of dietary fiber. Dietary fiber helps lower blood sugar levels after you eat a meal, and you should try to consume 14 grams of fiber per 1,000 calories in your diet, according to the 2010 Dietary Guidelines for Americans. Make a high-fiber side dish with yellow squash, black beans, red bell peppers, chili power and cumin. Continue reading >>
Can Chayote Squash Lower Blood Sugar?
Written by Jessica Bruso; Updated April 18, 2015 Eating moderate amounts of chayote may have health benefits. Does Grapefruit Stabilize Your Blood Glucose? Chayote is a nutritious squash, containing just 38 calories per cup and providing 21 percent of the daily value for vitamin C, 14 percent of the DV for manganese and 18 percent of the DV for dietary fiber. Some preliminary evidence shows it may have some specific health benefits, including potentially reducing blood sugar levels after meals and limiting insulin resistance. An animal study published in Food & Function in 2011 found that drinking chayote juice before meals may help limit increases in blood sugar from a starchy meal. Further research is necessary to verify whether this effect occurs in people, as well as the amount of chayote a person would have to take in to experience this blood-sugar-lowering effect. A review article published in Pharmacognosy Magazine in 2014 noted that chayote may also limit the actions of an enzyme called *protein-tyrosine phosphatase 1*, which is at least partially responsible for people developing insulin resistance and thus type-2 diabetes. Further research is necessary to determine whether this effect occurs in people as well as in the laboratory before chayote squash can be recommended for lowering blood sugar levels. While eating chayote squash is healthy in moderate amounts, you don't want to go overboard. Chayote may have a blood-pressure-lowering effect, so **check with your doctor to make sure it is safe for you if you're on blood pressure medications.** It can also act as a diuretic, so don't use it if you're taking medications with this same effect. Chayote tastes similar to cucumbers and summer squash and can be used in the same way you use these vegetables. It goes Continue reading >>
Vegetables To The Rescue
Many experts say that people with diabetes shouldn’t eat much flour or sugar. I agree. But other nutritional authorities don’t want you to eat saturated fats, either. So what CAN you eat? My answer: Try vegetables! For 30 years I’ve been preaching to people to eat more vegetables. I even wrote songs about them. Nobody listened. Until now. All of a sudden, vegetables are becoming trendy. Michelle Obama says cover half your plate with fruits and vegetables. Holistic doctor Terry Wahls, MD, says eat three full plates of them a day. As a vegetable advocate, I’m in heaven. But why should you eat vegetables? Which ones are best, and why aren’t you eating them yet? Types of Vegetables Few Americans grew up eating many green things, and most don’t know anything about them. Did you know there are multiple different categories of vegetables, each with different nutrients and flavors? Here are some types, courtesy of Wikipedia and the excellent Nutrition Data Web site. • Flower buds. These include broccoli, cauliflower, and artichokes. Broccoli is very high in vitamins A, C, E, and K; cooked broccoli has a glycemic load (GL) of 3 (a GL of 10 or under is considered low), is considered anti-inflammatory, and contains proteins and lots of fiber. • Seeds. Includes sweet corn, peas, and beans. Green peas are high in B vitamins and many minerals. They have a GL of 7, but are considered mildly pro-inflammatory, unlike most other vegetables. • Leaves. Leafy greens are my favorite, and include kale, collard greens, spinach, arugula, beet greens, bok choy, chard, and many others. Kale, in particular has become the rock star of vegetables. I see it featured in supermarkets all the time. Boiled kale has an almost non-existent GL of 3 and a sky-high anti-inflammatory score of Continue reading >>
Benefits Of Eating Zucchini For Diabetes, Eyes, Gout And Weight Loss
Healthy Diet Plans >> Health Food >> Zucchini Health Benefits Zucchini is a popular summer squash from the Americas and Europe. Squash is a term that implies that a food is consumed raw, either in summer or winter. It is seen in its green and yellow variants. Zucchini is a nutritious fruit, often mistaken for a vegetable, which can be consumed in cooked or raw form. There are many health benefits of eating zucchini. They are low in calories and hence, helpful to curb obesity and high cholesterol levels. Zucchinis are an extremely rich source of folates, potassium, and vitamin A. You can also get a good portion of magnesium and manganese from a serving of zucchini. Zucchini will give you the complete amount of vitamins and minerals when you consume it in the steamed form. Health benefits of raw zucchini are the enhanced absorption of vital nutrients present in the fruit. You can include it as a part of your salad in 2 to 3 servings. When consumed in raw form, ensure that the zucchini should is not too mature or too long as it can be fibrous. Zucchini can also be consumed in the form of its juice as well. The health benefits of zucchini juice can be felt in the form of a total body cleansing. With its high water content, zucchini juice is highly satiating and treats your body with good nourishment of vitamin A and C and other vital minerals. Zucchini that comes with its flowers are at the right stage for eating. The flowers of zucchini are also edible and nutritious as the raw fruit. Take the firm, freshly blossomed flowers and remove their stamens or pistils. They can then be cooked or used while baking or in soups. The health benefits of zucchini flowers are the same as that of the squash or raw fruit. It gives you a plentiful supply of vitamin A , C, E, and K and mine Continue reading >>
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