Tag: blood

Does lemon lower blood sugar? The word to the nutritionist – Italian cuisine reinvented by Gordon Ramsay

Really lemon lowers blood sugar? Juicy and with a particularly sour flavour, the lemon it can be consumed in different ways. You can drink the freshly squeezed juice or use it together with the zest and pulp in dishes and dishes. Thanks to its particular aroma, this fruit is a real natural flavor enhancer. «Lemon adds flavor and at the same time allows us to reduce the use of other condiments which, in excess, increase health risks, explains the nutritionist Valentina Schirò, specializing in food science. «It also boasts an appreciable content of water, antioxidants, including flavonoids such as hesperidin and mineral salts, especially potassium. The organic acids it is rich in, including ascorbic and citric acids, are capable of improving the assimilation of some nutrients. «For example, they facilitate the absorption of heme iron present in foods of animal origin such as meat and fish and are capable of even doubling that of “non-heme” iron found in foods of plant origin such as whole grains, legumes including beans, vegetables, especially rocket, broccoli and artichokes.” In recent years several studies have focused on the properties of this fruit, in particular slow down the assimilation of sugars into the blood and consequently to have beneficial effects in the fight against the onset of type 2 diabetes and insulin resistance. So, returning to the initial question: does lemon really lower blood sugar? Here’s what’s true.

What the studies say

«Lemon is a fruit that can be consumed by those with alterations in sugar metabolism, for example in cases of diabetes. In fact, it has a reduced content of sugars that are easily assimilated by the body”, explains nutritionist Valentina Schirò. «The studies that have highlighted the benefits of this fruit in lowering blood sugar levels have mostly been conducted in vitro and in relation to the consumption of starches. In one study conducted on humans, a team of experts has highlighted that the consumption of its juice is able to reduce the body’s glycemic response to the glucose that is released by the consumption of bread starch, significantly lowering the average peak concentration of blood glucose by 30% and delaying it by more than 35 minutes. Another study highlighted that the consumption of lemon juice is able to lower the glycemic response and increase both gastric secretions and the speed of emptying. Although these studies both conducted on humans have highlighted the benefits of lemon juice, at the moment the evidence available in the scientific literature is still little and therefore insufficient to be able to recommend lemon for lowering blood sugar.”

What real benefits does lemon have

Lemon is a fruit that is an ally for figure and health. It is therefore perfectly fine to use it in dishes and dishes, but it is better to avoid gorging on it. «Excessive consumption of lemon is associated witherosion of tooth enamel and in case of reflux and stomach acid problems it can worsen the discomfort due to the richness of acids”, says the expert. The juice of this fruit as well as the zest and pulp are excellent for reducing the use of salt and sauces rich in sugar and fat, the consumption of which is associated with various health problems. But the benefits also depend on what is consumed in the meal. «For example, consuming a salad seasoned with lemon juice in a meal rich in refined carbohydrates and with a high glycemic index such as rice, pizza or boiled potatoes does not have miraculous effects on blood sugar. The same applies if you use lemon in sweets or desserts, rich in rapidly absorbed sugars. So lemon, although rich in beneficial properties, does not lower blood sugar, as is often believed.”

Borlotti salad, cabbage and pickled lemon

After such a substantial salad you will certainly be full, but without weighing you down and there will also be a little hole left for dessert

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Pasta, how to eat it so as not to raise your blood sugar – Italian Cuisine

In order not to raise the sugar level too quickly and promote health problems, it must be prepared with the right ingredients. Here is a series of useful tips to put into practice in the kitchen

There pasta it is one of the most loved foods and often also the first one that is easily given up at the table, especially if you have it weight or health problems such as high blood sugar. "Pasta, contrary to popular belief, is a food that should not be eliminated, but rather consumed in the right quantities and combined with the right foods so as not to raise the blood sugar level too quickly, that is, the blood sugar" says the nutritionist Nicoletta Bocchino. «First of all, it is enough to avoid associating it in the same meal with other sources of carbohydrates such as bread, but also pizzas, sweets and desserts. Excessive consumption of these foods causes blood sugar levels to rise and then quickly collapse, stimulating an overproduction of insulin, which triggers a whole series of mechanisms that favor the onset of overweight, type 2 diabetes and many others. other disorders , says the expert, who here suggests a series of tips on how to eat it so as not to raise blood sugar.

Bring it to the table whole and cooked al dente

«Compared to refined pasta, wholemeal flour pasta has a lower glycemic index and load, consequently causing blood sugar levels (glycaemia) to rise and fall less rapidly. The merit is due to the presence of soluble fibers, which have hypoglycemic properties ”, explains nutritionist Nicoletta Bocchino. To further lower the glycemic index of the dish, that is the speed with which blood sugar levels rise after eating it, it must be brought to the table al dente. «Prolonged cooking makes the starches in which it is rich more assimilable. He also promoted the classic cold pasta recipes such as salads. The advantage? "Cooling in the refrigerator makes starches less assimilable."

Avoid that scondita and eat it with vegetables

Unseasoned pasta has a higher glycemic index than that sauteed in a pan with extra virgin olive oil and vegetables. «Vegetables, especially leafy ones, are excellent allies to keep blood sugar levels stable. Combined with pasta, they make the absorption of sugars in the intestinal tract slower. The merit is always due to the richness of soluble fibers that form a sort of gel inside the stomach which together with the good fats of the oil slow down their absorption ", says nutritionist Nicoletta Bocchino.

Yes also to spaghetti with fish

«Fish is a low glycemic index food. It provides proteins that help keep post-meal blood sugar at bay because they slow down the absorption of carbohydrates from pasta. Thanks to the high content of polyunsaturated fatty acids, they give satiety, allowing you to reduce the portions at the table and consequently the glycemic load of the meal ".

5 ingredients to add to the pasta to avoid raising your blood sugar

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Blood or blonde oranges? Which ones to choose at the table and why – Italian Cuisine

Good and juicy, they are an excellent source of antioxidants that prevent the onset of numerous diseases, including cancer. That's why it's worth eating them

The oranges they are among the winter fruits most present at the table. Always considered a real natural supplement, they are an excellent ally of the body. They are a treasure trove of beneficial properties for the proper functioning of the immune system. "They are rich in vitamin C, which helps absorb iron and has an excellent anti-inflammatory action. They also ensure many fibers that are allied to the intestine, also essential for the body's defenses ", says the nutritionist Valentina Galiazzo, specializing in clinical biochemistry. They are also great for emotional well-being. "They provide a series of substances that support mood, including the B complex vitamins that increase the production of neurotransmitters such as serotonin". But which varieties to choose? Better blood oranges or blonde ones? Here are which ones should eat and why.

Blondes are super on bones and eyesight

«Sweet and juicy, blond oranges are rich in pectin and cellulose, fibers that help fight constipation. They then ensure a good dose of carotenoids, including beta-carotene, a pigment that gives the fruit its yellow-orange color. It is a precursor of vitamin A, which is useful not only for the health of eyes and skin, but also of bones. Vitamin A in fact promotes the absorption of calcium, a mineral that strengthens the skeleton and helps protect against the risk of osteoporosis, "says nutritionist Valentina Galiazzo.

Reds are great for the heart and beyond

“This fruit has good amounts of potassium and magnesium, two minerals that act as blood pressure regulators. In addition, it is a source of folate, which prevents the accumulation of homocysteine, an amino acid that increases cardiovascular risk ", explains the expert. Compared to the blond ones, they provide a greater supply of polyphenols, in particular anthocyanins, pigments responsible for the color of the pulp that have various health benefits. "These substances counteract aging by fighting the action of free radicals". They also have a protective action on the heart. «They reduce the risk of getting cardiovascular disease. In particular, they counteract the accumulation of bad cholesterol and triglycerides, which are harmful to the health of the arteries ". Thanks to the richness of these powerful antioxidants, blood oranges are also useful for the prevention of cancer. This is why they are the symbolic fruit of cancer research and the Oranges of Health initiative organized by the AIRC foundation. From 4 February, World Cancer Day, to 14 le Red Oranges for Research, will be available, until exhaustion, in over 6,000 retail outlets throughout Italy. The participating brands will in fact donate 50 cents to AIRC for each package sold which will contribute to the financing of new cancer studies.