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Eat Berries and Read Nutrition labels

More Evidence Berries Have Health-Promoting Properties

Berries can help clear toxic proteins in the brain showed research at the Experimental Biology 2013 meeting. Scientists studied the brains of rats that ate berries for two months. They were better protected against radiation (to stimulate accelerated aging in the mice). Berry consumption was linked with increased autophagy (natural process the brain undergoes to clear out accumulation of toxic proteins). Phytonutrients (plant chemicals) may be responsible for this effect. Berries are known to be high in anthocyanins. Diseases like Parkinson’s and Alzheimer’s disease involve accumulation of toxic proteins.

Berries Benefit Brain By Clearing Toxic Protein Accumulation, Animal Study Finds from Huffington Post

More Evidence Berries Have Health-Promoting Properties from Experimental Biology 2013

Phytonutrient-Rich Berries Boost Brain Function From Food Product Design

Read Nutrition Facts the Smart Way

How does one select the best nutritional plan? it becomes a challenging when there are many options available and choosing the best option is not so easy. Nutrition Facts label lists the per-serving amounts of nutrients in a food.

Serving Size and Servings per Container – Based on the amount of food the average person is expected to eat as detailed by Food and Drug Administration guidelines. People with certain conditions may need to balance an even greater number of nutrients.

% Daily Value – % of the daily recommended amount of each nutrient the food provides based on a 2,000-calorie diet. This is often highly

Calories2,000-calorie diet is touted as average. Your needs may be higher or lower depending on your age, weight, and activity level.

Calories From FatHow many of the food’s calories are from fat (one of the three macronutrients; carbohydrate and protein are the other two). No more than 35 % of your daily calories should come from fat.

Total FatHigh total fat content isn’t necessarily a bad thing. Fat slows the absorption of sugar. Unsaturated fats are heart healthy and belong in a well-balanced diet.

Saturated Fat – Linked to high LDL (bad) cholesterol. The American Diabetes Association (ADA) recommends people with diabetes eat no more than 7 % of their total calories from saturated fat or 15 grams of saturated fat per day.

Trans Fat – Through hydrogenation, liquid vegetable fat hardens into trans fatty acids; can be found in baked goods, fried foods, and other processed foods. Limit trans fats to no more than 2 grams daily.

Monounsaturated and Polyunsaturated Fat – Monounsaturated fats are found in avocados and vegetable oils (olive and canola). Polyunsaturated fats include omega-3 fatty acids and can be found in fish, walnuts, flaxseeds, and soybean oil.

Cholesterol200 mg per day is a good maximum.

SodiumToo much sodium can lead to high blood pressure. People with diabetes should not have more than 2,300 mg per day. Avoid bread, deli meat, and cheese.

PotassiumHigh-potassium diet can negate the blood pressure. It is recommended to have 4,700 mg of potassium daily. Yogurt, potatoes, winter squash, avocado, halibut, pistachios, and bananas are great foods to eat.

Total Carbohydrate / Dietary Fiber – Fiber helps to lower cholesterol keeping you full longer. Good sources of fiber have between 2 and 5 grams per serving. Include fruits, vegetables, and whole grains. Aim for 25 to 30 grams daily.

Sugar – Remember that it’s the total carbohydrate grams, not just the sugar grams, that affect blood glucose levels.

ProteinThe building blocks of the body and found in meat, seafood, eggs, beans, and tofu.

Read full article from Forecast Diabetes

Diabetes and sweetener link scrutinized

Research shows that there is a higher prevalence (20 percent more) of Type 2 diabetes in countries where high-fructose corn syrup was in common use. 43 countries were considered. The following statics were evaluated including body mass index, diabetes rates and global food consumption. Adjustments included country level differences in body mass, population and gross domestic product.

The study has caused a vast amount of controversy and debate. Some feel the study was flawed and misleading.

Stanley J. Ulijaszek is the director of the Unit of Biocultural Variation and Obesity at the Institute of Social and Cultural Anthropology at the University of Oxford and Vice-Master of St Cross College

Read Sugar Content of Popular Sweetened Beverages Based on Objective Laboratory Analysis: Focus on Fructose Content by Emily E. Ventura, Jaimie N. Davis and Michael I. Goran from Obesity (2010).

Read article from New York Times

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