Why we should have low carb diet in high quality or LHQC

Low Carb High Quality or we called LHQC.   LHQC is indicates a low-carb diet with quality of the food we eat, the experience of the food that we eat, and how this food quality affects of life.  Definition of LCHQ is a diet with a considerably reduced average intake of carbohydrates. It is normal for LCHQ dieters to have about 20 E% (energy percent) carbohydrates (naturally these should be carbs with a low glycemic index).  This means that about one-fifth of the energy comes from carbohydrates, and the rest from fat, protein, and possibly alcohol. The reduced number of slow-acting carbohydrates ensures a perfect blood sugar level between meals.  Typical sources of carbohydrates for LCHQ dieters are nuts, seeds, vegetables, mushrooms, fruit, berries, root vegetables, and small amounts of rice, oats, quinoa, and corn.

Naturally, LCHQ only includes carbs with a low glycemic index.  Type 2 diabetes and many tumor diseases also correlate with a high glycemic index, so hopefully your retirement won’t include any of these things.  Something that you will probably notice decades after having maintained a low GI diet is that you’re able to age with dignity. Because you avoided the glycation that accompanies high blood sugar (sugar molecules bind with protein or fat, which decreases their functionality in the body), you won’t suffer from the stiffness or high blood pressure that usually comes with old age

LCHQ is, of course, free from all refined sugar. There’s simply no room for candy or other sweets if a maximum of 20 E% is supposed to come from carbohydrates. However, what can fit are fresh or frozen fruits and berries. These taste sweet but they contain natural sugar, as well as thousands of healthy nutrients, such as fibers, antioxidants, vitamins, and minerals.

Of course, food should provide you with energy, rather than drain energy from youIt should include enough nutrients to feed your muscles, brain, and immune system, as well as anything else that’s fighting for the nutrients in your blood and cells.  Fat is a natural part of our diet, but it’s not meant to be consumed in extreme amounts and the quality of the fat we do take in is very important. recent studies suggest that consuming too much animal fat reduces life expectancy and that saturated fat may increase the risk of cardiovascular disease

The protein intake in LCHQ is higher than what most people are used to, but it provides great health benefits, such as reduced blood pressure, increased muscle mass, and a better feeling of fullness or satisfaction after a meal.

This is not a diet that restricts caloric intake. It’s a lifestyle that makes your body feel healthier and look better—without the anxiety that other diets often generate. LCHQ also includes exercise, because by simply moving your body and exercising your heart and other muscles, you can start feeling great. LCHQ is designed to be a lifestyle for the rest of your life

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How to quit sugar consumption

Sugar can provide additional energy in a short time but it has side effects like feel tired and moody which mainly are sugars can be stored as fat in our body.  Sometimes it can cause inflammation, high blood pressure, heart disease, diabetes and even cancer, to balance the sugar in the body, we can eat more protein, fiber, healthy fats, fatty acids and complex carbs.
Drink Plenty of Water
The shocking statistics reveal one thing-that all our drinks, be it sports drinks, fruit juices or energy drinks as well as all our packed foods is pretty much loaded with sugar in various names.
Eat Low Sugar Vegetables
Eat at least 5 servings of vegetables per day that are low in sugar. The best are the non starchy veggies such as collard greens, broccoli, cauliflower, kale, celery, spinach, mushrooms, onions, zucchini, tomatoes, fennel, eggplant and peppers for example. Remove the starchy varieties such as potatoes, peas and corn
Eat Regularly
One of your main goals when quitting sugar is keeping yourself satisfied with foods and keep your metabolism kicking along. If you skip meals, it is more likely that you would give into temptation of getting a quick sugar boost. It is easier to control what you eat, if you do it every three to five hours. This strategy will keep your blood sugar stable.

Stop and avoid eating snacks like cakes and chocolate, go for healthier options like fruits and unsalted nuts. Avoiding sweetened drinks is another way by which you can reduce sugar intake since nearly a quarter of your added sugar comes solely from such sugary drinks like juices and fizzy drinks.
Being aware of the smart food choices and sticking to a sugar free diet is the only way to reduce your sugar consumption. Gradually, using lesser amounts, your craving decreases and this in turn will help you get started on a successful sugar free life.

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How to read food labels for diabetics

How to read food labels when we shop at supermarket so that we know the content in food w buy. First we locate the "Nutritional Information" on the food packaging.  Look for "Total Carbohydrates" and "Sugars" as both these will be indicated there.  Remember that trans fats are the unhealthy fats.  Note that the fructose and corn syrup are the worst content that you should avoid.
 

The purpose of this pattern is to achieve a lower sugar content of 5 grams were obtained from 100 grams of sugar in the presentation of various foods. The goal for people with diabetes is to keep blood sugar levels remain constant in the range that has been recommended by doctors. 45g to 60g of carbohydrates recommended for a meal, diabetics often require snacks in the range of 15g - 30g.

The sugar amount in the nutrition label is the total amount of sugars in the food. It includes added sugars and sugars from ingredients such as fruits and milk. Eggs incidentally have around 1g of sugar per 100g (depending if they are cooked) so these are wonderful nutritional packs straight from nature!
 

Check the Total Carbohydrates
 

Carbs are the complex part of sugar so they need to be watched as well. For example quinoa may have only 0.9g of sugar per 100g, but has 64g of total carbs! It is also however high in fibre, so this is where a balanced diet full of a variety of natural foods in your best option for health and weight loss. Moderation is the key when eating high carb or high sugar foods. In saying that, all "junk" foods need to be removed altogether as they have virtually no nutritional value whatsoever.
 

Another example is an average slice of bread. It = approx. 15 grams or 1 serving of carbohydrate.  Although white and wheat bread have a very similar carbohydrate content depending on the brands and labels of course, whole-wheat bread is often best. It usually has more than twice the amount of fiber as white bread, meaning you digest it more slowly, hence your blood sugar will rise more gradually after eating it.

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Raspberry–Lemon Pudding Cake

Makes 8 servings ; Serving size: 1/2 cup

Pudding cakes have just a handful of flour, giving them a light texture and a soufflé-like center. Don’t expect to serve this cake in neat slices—it’s a spoonable serve-in-a-bowl kind of dessert. The sweet berries play off the tangy lemon cake, making a delightful finish for a summer lunch.

1/2 cup granulated sugar
1/4 cup all-purpose flour
Pinch of salt
1/2 cup plain low-fat yogurt
1/2 cup 1% low-fat milk
2 teaspoons fresh grated lemon zest
1/4 cup fresh lemon juice
2 tablespoons canola oil
1 egg yolk
2 egg whites
1 cup fresh raspberries
1/2 teaspoon confectioners’ sugar

Making step :

1. Preheat the oven to 350°F. Coat a 9-inch round cake pan with cooking spray and set aside.
2. Combine the granulated sugar, flour, salt, yogurt, milk, lemon zest, lemon juice, oil, and egg yolk in a medium bowl and whisk until the mixture is smooth.
3. Place the egg whites in a medium bowl and beat at high speed until soft peaks form. Gently fold 1/4 of the egg white mixture into the sugar mixture. Gently fold in the remaining egg white mixture in two additions, mixing until no white streaks remain. Fold in the raspberries. Spoon the batter into prepared pan.
4. Place the cake pan in a large baking pan and add hot water to the baking pan to a level halfway up cake pan. Bake 35 minutes or until the cake springs back when touched in the center and tiny cracks appear on the surface. (The cake will not be browned.) Sprinkle the top of the cake with confectioners’ sugar and serve warm from the pan.

Exchanges: 1 1/2 Carbohydrate ; 1/2 Fat

Note : Calories 131, Calories from Fat 42, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 28 mg, Sodium 52 mg, Total Carbohydrate 20 g, Dietary Fiber 1 g, Sugars 15 g, Protein 3 g.

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Pineapple and Mango Gingersnap Crisp Recipe

This dessert using fresh fruits can be replaces by another fruits. We can easily get the fruits and another ingridients in the nearest grocery.  It can makes for 8 people with serving size: 1/2 cup. Fresh lime zest and grated ginger give this simple crumble amazing flavor, and gingersnap pieces add crunch. Serve it as a dessert for a Mexican or Caribbean-themed dinner.

3 cups fresh pineapple cubes (1-inch cubes)
2 cups fresh mango cubes (1-inch cubes)
1 tablespoon fresh grated lime zest
1 tablespoon fresh lime juice
2 teaspoons grated fresh ginger
3 tablespoons all-purpose flour
2 tablespoons light brown sugar
8 gingersnap cookies, finely crushed (about 1/2 cup)
2 tablespoons 67% vegetable oil butter-flavored spread, chilled

Making step for this recipe:

1. Preheat the oven to 350°F. Coat an 8 × 8-inch glass baking dish with cooking spray and set aside.
2. Combine the pineapple, mango, lime zest, lime juice, and ginger in a large bowl and toss to combine. Combine the flour and the brown sugar in a small bowl and stir to mix well. Add the flour mixture to the pineapple mixture and toss to mix well. Spoon into the prepared dish.
3. Combine the crushed gingersnaps and the butter-flavored spread in a medium bowl. Blend together using a pastry blender or your fingertips until the butter-flavored spread is uniformly incorporated. Sprinkle evenly over the pineapple mixture.
4. Bake 35 to 40 minutes or until the topping is lightly browned and the fruit is bubbly around the edges. Let stand 10 minutes before serving. Serve warm.

Note : 1 1/2 Carbohydrate; 1/2 Fat; Calories 132, Calories from Fat 29, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 71 mg, Total Carbohydrate 26 g, Dietary Fiber 2 g, Sugars 17 g, Protein 1 g.

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The Dangerous of sugar

Present lifestyle in modern people has eating fast food in breakfast, midday meal and take out dinners, this lifestyle can lead to difficult to stick to a healthy diet plan.  Important considerations in health that many of us are unaware are harmful effects produced on the body by the consumption of sugar.  Sugar can be good for our body or can be bad sugar.  

When simple sugars like fructose, glucose and lactose are obtained naturally from whole foods, say fruits, they are not harmful for the body as they come along with nutrients like vitamins, minerals, proteins, fiber and antioxidants. On the other hand, any type of sugar which is added to food while cooking or processing is called added sugar and is bad for our health.

Chemical flavor enhancers are another health impairing factor and processed foods contain both sugar and flavor in abundance. Similarly, soft drinks like diet soda are called liquid candy due to their high sugar content. They have artificial sweeteners that are sweeter than sugar and will promote sugar cravings. Adding sugar to everyday food has become the norm and any packed or processed food available in the market, be it bread or cheese spread, has artificial calorific sweeteners.

Products in the market to enable weight loss- the low fat diet foods contain very high amounts of fructose. The metabolism of fructose is a function of solely the liver, high amounts of which will therefore, take a toll on the health of this very vital organ. Unlike glucose which is burned up by the body for energy, fructose gets stored as fat deposits. The fructose that gets stored as fat in the liver is later carried out as cholesterol particles that little quantity gets stored in the liver and is not transported out. This conditions leads to Non Alcoholic Fatty Liver Disease (NAFLD), or simply, fatty liver, it is closely connected to metabolic disorders and increases the risk for diabetes and heart attacks.

The reason behind fatty livers is the high fructose corn syrup found in a good number of processed foods.  Fatty liver is associated with inflammation in the body which in turn leads to insulin resistance and pre-diabetes which is characterized by fat deposits around organs and in the belly.  This belly fat is dangerous as it signifies quantities of the dangerous cholesterol, LDL.

Nowadays even 10 and 12 year olds are amongst those who get liver transplants for fatty liver. This shows the alarming detrimental quality of the modern day food habits which rely on fast food and sodas as the staple diet.   This is time for promote the habit of healthy eating in the younger generation so as to bring them up in the best of health and not poisoned from a very young age.  The best way to ensure this is to eliminate fructose and include more vegetables and fibers in the diet.  Sugar is as addictive a substance as cocaine or any other drug, therefore the only means is total abstinence by following a healthy sugar free diet.

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Prediabetes and modern lifestyle

Prediabetes refers to the phase before a person develops diabetes, where blood glucose levels are higher than normal but not high enough for the person to be diagnosed with diabetes.  Modern lifestyle has a major role in improving prediabetes factors in the community.

Early-onset diabetes (either type 1 or type 2 diagnosed early in life) is associated with a host of health complications, including heart disease, kidney failure, and blindness. Type 1 diabetes accounts for about 10 percent of all diabetes. Because injected insulin is necessary to manage the disease, type 1 diabetes requires intensive day-to-day attention to stay safe and healthy. The other 90 percent of diabetes is type 2 diabetes, which was once referred to as “adult onset” because it almost always affected adults, but now unfortunately is also affecting children due to the escalating rates of childhood obesity.

While you can’t control the genes you were born with, type 2 diabetes is largely a preventable disease (up to 90 percent of cases may be attributable to lifestyle habits), and a number of lifestyle risk factors can potently increase your risk for developing it. Unfortunately, every one of these risk factors, summarized below, is common in our modern life style:
•  Obesity. Obesity and weight gain dramatically increase the risk of type 2 diabetes and are considered the strongest contributors to the explosion of this disease in the US population.
•  Physical inactivity. Independent of whether someone is overweight or obese, physical inactivity increases diabetes risk.
research has identified the following factors as playing a significant role:
•  Fat cells secrete fatty acids that contribute to insulin resistance in the liver and muscles of obese people.
•  Fat cells secrete a large number of proteins that affect glucose (“blood sugar”) metabolism and insulin action.
•  Obesity increases inflammation in the body, which is closely tied to diabetes.
The physiological stress of obesity on the body seems to worsen insulin resistance in the cells and may reduce the pancreas’s ability to secrete enough extra insulin to overcome this resistance, which leads to higher blood sugars.
•  Cigarette smoking. This habit is associated with a small increased risk of diabetes.
Smokers are at higher risk of diabetes than nonsmokers, possibly because of the increased inflammation that cigarette smoke causes in the body.20 Smoking has been shown to cause elevations in blood glucose levels and may worsen insulin resistance. Smokers tend to have more abdominal fat, also associated with insulin resistance.
•  Low fiber diet. Eating a diet low in fiber and high in processed foods increases risk.
•  Saturated fats. Results of human studies are mixed, but according to the Archives of Internal Medicine, studies suggest that diets high in saturated fats may worsen insulin resistance and increase diabetes risk.14
•  Sugar-sweetened beverages. Regular consumption of these beverages has been shown to increase type 2 diabetes risk.

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