The Top Weight Loss Foods You Don’t Know About

Brussels sprouts in a bowl(BlackDoctor.org) — By now, you probably already know that to lose weight, you need to exercise and eat right…and we’re putting a LOT of emphasis here on eating right!

You need to drink 8 to 10 glasses of water, keep the sweets to a minimum, etc. You also need to eat proper portions of the right foods, particularly several servings of the rights fruits and veggies.

Why Fruits? Why Veggies?

Just why are fruits and veggies so important in weight loss success? Yes, they do contain the vitamins and nutrients that you body just can’t be its healthiest without. But they also contain fiber.

What’s the point of fiber? It helps you feel fuller, longer (translation: you’re less likely to overeat). Fiber also helps keep you regular and your insides clean (translation: you’ll be less bloated and your body will have fewer toxins swimming around trying to cause trouble). Most adults should aim for about 25 grams of fiber every day (though, per most studies, most Americans don’t even consume half that recommended daily value).

You already know some of the usual suspects, such as broccoli, spinach, sweet potatoes, carrots, etc. There’s nothing wrong with these choices, of course, but there are some other fiber-rich ones out there that you probably rarely even think about — but can help you reach your goals while adding some extra flavor to your life.

Foods That May Not Be On Your Culinary Playlist…But  Should Be:

Artichokes (1 large)
8 g fiber & 87 calories

Bet you didn’t know: Frozen artichokes have nearly as much fiber as fresh ones

Raspberries (1 cup)
8 g fiber  & 64 calories

Bet you didn’t know: These berries are high in cancer-fighting ellagic acid.

Pumpkin (1 cup pureed)
7 g fiber & 116 calories

Bet you didn’t know: Pumpkin is a rich source of alpha and beta carotene.

Brussels Sprouts (1 cup)
6 g fiber & 65 calories

Bet you didn’t know: Brussels sprouts also have more protein than most veggies (around 4 to 5 grams per cup).

Kiwi (1 cup)
5 g fiber & 110 calories

Bet you didn’t know: One kiwi provides 273 percent of your daily vitamin C needs.

Pear (1 medium)
6 g fiber & 103 calories

Bet you didn’t know: Pears are high in soluble fiber, which lowers cholesterol.

So, don’t neglect your old healthy faves, but definitely make room for some soon-to-be new ones!

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Diabetes Diet Myths

Myth vs Reality(BlackDoctor.org) — Living with diabetes isn’t easy: it demands overall lifestyle changes, especially when it comes to food. But like anything else when it comes to health, there are probably just as many myths about what diabetics should and shouldn’t eat as there are facts.

Do you know the difference?

True or False: Eating Too Much Sugar Causes Diabetes.

False. While the exact causes are not totally understood, it is known that simply eating too much sugar is unlikely to cause diabetes. Instead, diabetes begins when something disrupts your body’s ability to turn the food you eat into energy. Why is this a problem? Basically, your body breaks down much of the food you eat into glucose, a type of sugar needed to power your cells. A hormone called insulin is made in the pancreas. Insulin helps the cells in the body use glucose for fuel.

Here are the most common types of diabetes and what researchers know about their causes:

• Type 1 diabetes occurs when the pancreas cannot make insulin. Without insulin, sugar piles up in your blood vessels. People with type 1 diabetes must take insulin to help get the sugar into the cells. Type 1 diabetes often starts in younger people or in children. Researchers believe that it may occur when something goes wrong with the immune system.

• Type 2 diabetes occurs when the pancreas does not make enough insulin, the insulin does not work properly, or both. Being overweight makes type 2 diabetes more likely to occur. It can happen in a person of any age.

• Gestational diabetes occurs during pregnancy in some women. Hormone changes during pregnancy prevent insulin from working properly. Women with gestational diabetes usually need to take insulin. The condition may resolve after birth of the child.

True or False: You Need to Eat Special Diabetic Meals.

The truth is that there really is no such as thing as a “diabetic diet.” The foods that are healthy for people with diabetes are also good choices for the rest of your family. Usually, there is no need to prepare special diabetic meals.