Do Calories Matter On A Keto Diet?

Do calories really matter on a keto diet? The following article from HVMN gives insights  into the nature of calories, how they are used by the body and the relationship between calories and keto diets amongst other related issues.

The ketogenic diet first gained fame through its effectiveness for weight loss. The high-fat, low-carb diet promotes nutritional ketosis–a normal metabolic state marked by moderate levels of ketones in the blood. The idea with carb restriction in terms of weight loss is that it prompts the release of body fat to be burned or converted to ketones for energy (extra dietary fat also contributes to ketone production).

For decades, much of dieting focused on counting caloric intake. But not keto.

Let’s explore why you should be paying more attention to the types of food consumed instead of that little number on the back of a nutrition label.

Are All Calories Created Equal?

The question sparking hot debates in scientific circles!

The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed. When applied to weight control, this law translates to the basic formula:

weight gain = energy (calories) in - energy (calories) out

This traditional viewpoint argues that the food eaten is unimportant–a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake.

The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fat–this is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet.

Another study compared the effects of three diets differing in macronutrient (carb, fat, protein) composition on energy expenditure during weight loss maintenance. Weight loss causes resting energy expenditure (metabolic rate) to go down, which predisposes to weight regain. Results of the study showed that the very low-carb (and highest protein) diet had the LEAST effect on reducing resting energy expenditure following weight loss.

The loss of energy as heat through the thermic effect of food is consistent with the second law of thermodynamics, which states that some energy is always lost in any chemical reaction. The idea that “a calorie is a calorie” defies this law.

Hormonal changes associated with different types of food are also important. Diets high in carbs cause increased secretion of insulin, meaning elevated insulin levels, meaning more fat storage. Low insulin promotes fat burning.

It seems obvious that the type of food consumed can affect energy expenditure and fat loss. Staying away from processed foods made with refined starches and added sugar is, “the road map to reducing the obesity epidemic in the United States,” said Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University.

Food reward regions in the brain programmed much of this physical dependence on processed foods and refined starches. But the body can reverse it. Acute bouts of aerobic exercise have been shown to significantly suppress appetite and hunger while increasing satiety and fullness. Exercise in the form of resistance (weight) training can enhance insulin sensitivity, which results in reduced insulin secretion. Less insulin helps bodies favor fat burning over fat storage.

At its core, weight loss results from burning more calories than you consume. But the macronutrient composition of those calories is also vital. Different foods have substantially different metabolic and hormonal effects on the body. So what’s eaten (and how calories are expended) can change how much you eat and whether those calories are burned or stored.

Not all calories are created equal.

Keto and Weight Loss

It almost sounds counterintuitive at first; can a high-fat diet promote weight loss?

A review of 13 randomized controlled trials (1,415 patients) found that people on the ketogenic diet lost significantly more weight than people on low-fat diets. They also kept the weight off for 12 months or more. While the diets in these studies contained no more than 50 grams of carbohydrate (a typical keto diet plan), low-carb diets with more generous amounts of carbohydrate (≥ 120 gm/day) showed similar results (more weight loss with low-carb than low-fat) in a review of 17 randomized controlled trials. More recently, type 2 diabetics lost 12% of their body weight after one year in diet-induced ketosis.

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“Weight loss from low-carb diets is mostly water weight,” some will argue. Initially, there’s definitely water loss from glycogen depletion, but studies have demonstrated that weight loss from a keto diet lasting a few weeks or longer is predominantly fat.

So how is the keto diet so effective at promoting major weight loss?

There are two theories.

Metabolic Advantage

According to one hypothesis, low-carb diets have a distinct “metabolic advantage” over diets with higher carbohydrate content when the amount of calories consumed are the same. This metabolic advantage is essentially an increase in the expenditure of energy (calories) on the low-carb diet. Factors that may account for this higher rate of calorie burning include:

1. Higher energy costs associated with high thermic effect of protein. Greater protein intake on the keto diet is more energetically costly. When carb intake is low, protein is used to make glucose via a process called gluconeogenesis. The energy cost for this is estimated to be ~ 400 to 600 calories/day from a simple diet change.
2. Increased ability to burn fat. Keto-adaptation more than doubles the rate of fat burning compared to a high-carb diet. In addition, lower levels of insulin trigger fat burning, reduce fat storage, and increase lean mass.

Published studies established the metabolic advantage of low-carb diets^. A recent pilot study–though flawed and biased against low-carb eating–showed a significant increase in energy expenditure (100-150 calories/day) associated with a ketogenic diet. If sustained, this would lead to ~ 10 to 15 pounds of fat lost, or not gained, over a year.

Appetite Suppression

A common symptom of the ketogenic diet is appetite suppression. This feeling of fullness associated with the state of nutritional ketosis may be linked to a higher intake of protein and fat.

Ketosis suppresses ghrelin–a hormone that increases hunger, while high levels of the ketone beta-hydroxybutyrate may act directly as a satiety signal. Exogenous ketosis induced by HVMN Ketone, a ketone ester drink, also decreases appetite and ghrelin. If you're looking for a fasting aid, HVMN Ketone is the perfect tool. Our flagship product puts you into nearly immediate ketosis without the need to diet or fast for weeks–try it here.

While both appetite suppression and higher energy expenditure likely play a role in low-carb weight loss, they may not always act independently. For example, the increase in body temperature resulting from the greater energy cost of higher protein consumption translates into feelings of satiety.

Should You Count Calories on Keto?

It’s more about the type of calories than the amount.

Long-term underlying metabolic issues, such as insulin resistance, have not been resolved with calorie-counting diets. This failed, traditional approach of calorie deprivation has been used for decades while obesity rates continue to soar. The vast majority of overweight people are unable to lose weight and keep it off.

Counting calories does have some benefits. It may be useful on keto for people who are still not getting results. These individuals may be unknowingly consuming too many fats, such as coconut oil, in order to increase ketones. Tracking calories may offer a reality check on what normal portion sizes look like.

In general, strict control of calorie balance is unnecessary on the ketogenic diet. The keto diet is consistent with the foods we were designed to eat. A diet low in starchy/sugary carbs and favoring proteins and fats, along with fiber-rich vegetables, was the mainstay for humans for thousands of years.

Proteins and fats promote satiety and help control blood sugar to reduce cravings. Resting metabolic rate increases somewhat, and does not continue to spiral downward as the body sheds excess fat. As you become more keto-adapted, calories burn at a higher clip. Elevated levels of ketones (beta-hydroxybutyrate) even reduce inflammation, whether introduced endogenously through diet or exogenously through HVMN Ketone.

Body weight is self-regulated on the keto diet by emphasizing the types of food over quantity of food consumed. This is the best approach to reducing obesity, as well as related disorders such as diabetes and cardiovascular diseases. 

HVMN is an organization that  researches and presents articles discussing health, nutrition and diet among other topics related to human optimization.

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Regulate Your Blood Pressure With Regular Diets Of Watermelon

Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually considered a nutrient dense food, a food that provides a high amount of vitamins, minerals and antioxidants for a low amount of calories. Watermelons have become synonymous with summer and picnics, and for good reason. Their refreshing quality and sweet taste help to combat the heat and also provide a guilt-free, low maintenance dessert for kids and adults alike to enjoy.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables including watermelon. A study published by the American Journal of Hypertension found that watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with prehypertension or stage 1 hypertension and that watermelon extract improved arterial function.

As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer prevention in several studies. Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.

Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot months to prevent dehydration. Choline is a very important and versatile nutrient in watermelon that aids our body in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon. Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

One cup of diced watermelon (152 grams) contains 43 calories, 0 grams of fat, 2 milligrams of sodium, 11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day. Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.

Look for a watermelon that is firm, heavy and symmetrical without soft spots or bruising. Place diced watermelon and a few ice cubes in a blender for a cold refreshing treat that's perfect for rehydrating after exercise or a day in the sun. Jazz up a boring salad by adding watermelon, mint and fresh mozzarella to a bed of spinach leaves. Drizzle with balsamic.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health. Have you enjoyed reading about the potential health benefits of watermelon? It would be wise to consider using watermelon as your "snacks," especially during hot seasons.

Watermelon is easily available in almost every part of the world. Even in Asia and Africa, where it is not grown by pizzant farmers for their daily diets, Watermelon could be found in cities. Over the years, Watermelon has come to be the much needed fruit that is almost equivalent to water in terms of helping the body to regain water after a hot exposure.

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How Christmas Can Raise Risk Of Heart Attack

For those who do not know the real essence of Christmas, there is a possible risk of heart attack due to unnecessary emotional attachment to the celebration which ironically does not have a Christian foundations. As the yuletide season approaches, researchers in Sweden have alerted the world community about numerous events around Christmas and New Year, saying that acute experience of anger, anxiety, sadness, grief, and stressful activities associated with Christmas increase the risk of a heart attack.

According to the findings of an observational study published in the ‘British Medical Journal (BMJ), a person’s risk of heart attack spikes during most holidays and peaks at around 10p.m on Christmas Eve. Compared with days in the two weeks before and after Christmas, the risk of heart attack was 15 per cent higher on Christmas Day and 37 per cent higher on Christmas Eve.

Similarly, the study found a 20 per cent increased risk for heart attack on New Year’s Day, and a 12 per cent increase during Midsummer, a mid-June Swedish holiday with vaguely pagan overtones during which the drinking and dancing never stop and the sun never sets.

The senior author, Dr. David Erlinge, who is head of the Cardiology Department at Lund University in Sweden, said that the holidays have special stresses — travel, difficult relatives or friends, complicated preparations for guests, extra physical activity and, of course, eating and drinking too much. According to Erlinge: “Every heart attack for 16 years in the whole country is in it. It’s reality,”, he said, adding that it was a big study, not a sample.

The scientists believe Christmas Eve (and other holidays) are times when people experience emotional stress, and that likely affects heart health — although they are only speculating. “We do not know for sure but emotional distress with acute experience of anger, anxiety, sadness, grief, and stress increases the risk of a heart attack.

Excessive food intake, alcohol, long distance traveling may also increase the risk,” Erlinge said. The researchers said people could avoid unnecessary stress, take care of elderly relatives with risk of heart problems and avoid excessive eating and drinking during this period. The research team studied 283,014 heart attacks between 1998 and 2013 that were documented in a registry that included the date and time when symptoms started.

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Grapes: Natures Formidable Defence Against Cancer

From red, green and purple grapes to seedless grapes, grape jelly, grape jam and grape juice. And don't forget wine and raisins! This popular fruit's history goes back as far as 8,000 years, when grape vines were first cultivated in what is now the Middle East. It may surprise you to hear that the humble grape is actually considered to be a berry. Seventy-two million tons of these berries are grown each year worldwide, with most of them being used to produce wine - 7.2 trillion gallons of wine per year, to be exact.

The portability, texture, flavor and variety of grapes have made them a popular finger food in countries all over the world. The potential health benefits of consuming grapes are numerous, with past studies associating them with prevention of cancer, heart disease, high blood pressure and constipation. Though not as sweet tasting to the buds as their relatives - oranges and tangerines - grapes are consumed by most people in the world chiefly for their health benefits. 

Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon. The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.

The flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti-cancer effects; however more studies are needed using human subjects before these results can be confirmed. The high polyphenol content in grapes may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.

The fiber and potassium in grapes also support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

Potassium has many benefits for the body. It may be that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake. Because of their high potassium content, grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium.

Eating foods that are high in water content like grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Grapes also contain fiber, which is essential for minimizing constipation. Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies including runny nose, watery eyes and hives. There have been no human studies done to prove this theory. 

A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. One study in which diabetic rats were treated with resveratrol for two weeks found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.

The average serving size for grapes is about one cup, or 32 grapes. As a useful measure, you can use the size of your fist to estimate the proper portion size for grapes. One cup of red or green grapes contains 104 calories, 1.09 grams of protein, 0.24 grams of fat, 1.4 grams of fiber, 4.8 milligrams of vitamin C, 10 micrograms of vitamin A, 288 milligrams of potassium, 0.54 milligrams of iron and 3 micrograms of folate.

Grapes are high in water content and good for hydration. High water-content fruits and vegetables are nutrient dense, meaning they provide a large amount of essential nutrients while containing few calories. Grapes contain 70 mgs of fluid per cup. Grapes are high in antioxidants important for eye health such as lutein and zeaxanthin, and red grapes contain the phytochemical resveratrol in their skins, the antioxidant synonymous with wine known to lend protection from several chronic diseases and conditions.

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Vitamin C Benefits Infants’ Lungs Damaged By Smoking During Pregnancy

Vitamin C may reduce the harm done to lungs in infants born to mothers who smoke during their pregnancy. These are the results of a new study published in the American Thoracic Society’s ‘American Journal of Respiratory and Critical Care Medicine’. 

To this end, a co-author of the study, Cindy T. McEvoy said that a relatively low dosage of vitamin C may be a safe intervention to help lung health of millions of infants worldwide, though, helping mothers quit smoking should remain the primary goal for health professionals and public health officials. 

According to the researchers, the study results support the hypothesis that oxidative stress caused by cigarette smoking reduces the amount of ascorbic acid, a component of vitamin C, available to the body. McEvoy and her co-authors reported that at three months of age, the infants whose mothers took 500 mg of vitamin C in addition to their prenatal vitamin had significantly better forced expiratory flows (FEFs).

FEFs measure how fast air can be exhaled from the lung and are an important measure of lung function because they can detect airway obstruction. Similarly, they discovered an association between the infant FEFs and a genetic variant some of the mothers possessed that appeared to amplify the negative impact of nicotine on the babies before they were born. 

McEvoy said finding a way to help infants exposed to smoking and nicotine in utero recognises the unique dangers posed by a highly advertised, addictive product and the lifetime effects on offspring who did not choose to be exposed.

Previous studies show that the primary effects of maternal smoking on offspring lung function and health are decreases in forced expiratory flows, decreased passive respiratory compliance, increased hospitalisation for respiratory infections, and an increased prevalence of childhood wheeze and asthma.

Nicotine appears to be the responsible component of tobacco smoke that affects lung development, and some of the effects of maternal smoking on lung development can be prevented by supplemental vitamin C. In the current study, 251 pregnant women who smoked were randomly assigned at 13 to 23 weeks of gestation to either receive vitamin C (125 women) or a placebo (126 women). 

Smoking was defined as having had one or more cigarettes in the last week. All participants received smoking cessation counselling throughout the study, and about 10 per cent of the women quit smoking during the study. At the time they enrolled in the study, the women had lower levels of ascorbic acid that have been reported among women who do not smoke. However, those levels rose in study participants who received vitamin C to become comparable to women who do not smoke.

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People With Asthma At Higher Risk Of Becoming Obese – Study

Obesity is known to be a risk factor for developing asthma but a new study shows that the reverse is also true: people with asthma are more likely to go on to become obese.

The new research, presented at the European Respiratory Society International Congress, indicates that those who develop asthma as adults and those who have non-allergic asthma are at the greatest risk of obesity.

The team behind the research say it suggests the relationship between asthma and obesity is more complex than previously thought and more research is needed to better understand and tackle these two growing health challenges.

The research was presented by Dr Subhabrata Moitra, a European Respiratory Society research fellow at ISGlobal — the Barcelona Institute for Global Health (a centre supported by the “la Caixa” Foundation), Spain. He explained: “We already know that obesity can be a trigger for asthma, perhaps via a physiological, metabolic or inflammatory change.

“Until now there has been very little research on whether the reverse is true — whether asthma can lead to obesity. In this study, we have enough people and we have followed them for long enough to observe the relationship between these two conditions.”

The research was part of the European Community Respiratory Health Survey and included 8,618 people from 12 countries who were not obese at the start of the research. This means they all had a body mass index of less than 30kg/m2.

Participants were considered to have asthma if they reported ever having asthma and had an asthma attack or were woken up by an attack of shortness of breath in the previous 12 months, or if they were currently taking asthma medication.

The study began recruiting in the 1990s, and participants were followed up after ten years and again after 20 years. The researchers examined the relationships between having asthma at the start of the study and the likelihood of being obese ten years later. They also studied people who had developed asthma after ten years in the study and their risk of obesity by 20 years. Researchers took other risk factors into consideration, including age, sex, country and physical activity.

They found that 10.2% of people with asthma at the start of the study had become obese ten years on. Among people who did not have asthma, 7.7% were obese ten years later.

The increase in the risk of obesity was even greater in people whose asthma began in adulthood. It was also greater in people who had asthma but did not suffer with allergies.

Dr Moitra added: “By following a large number of study participants over two decades, we have been able to observe how having asthma increases a person’s risk of going on to become obese, especially if their asthma begins in adulthood or if they have asthma but no allergies.

“Our findings suggest the relationship between the two conditions is more complicated than we previously realised. It’s important that we do more work to pick this apart. For example, we do not know why having asthma increases the risk of developing obesity or whether different asthma treatments have any effect on this risk.”

Professor Guy Brusselle from Ghent University in Belgium is Chair of the European Respiratory Society Science Council and was not involved in the study. He said: “With the right medication, many people with asthma gain good control of their symptoms. However, there is no cure for asthma and there is still a lot we do not know about its causes and its effects on the rest of the body. This research is an important step in helping us untangle the relationship between obesity and asthma but it also raises new questions about why the two are linked and what can be done to help patients.”

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Study Links Body Fats To Breast Cancer

Older women with excess body fat, even if they have what’s considered a normal body-mass index (BMI), could be at greater risk for breast cancer. Findings of a new study suggesting this were published in the medical journal ‘JAMA Oncology’. According to the authors of the study, having excess body fat, even when one has a normal BMI, is associated with an increased risk for breast cancer.

A ‘normal’ BMI is considered to be between 18.5 and 24.9, according to the study. One of the author’s study and director of cancer prevention at the Sandra and Edward Meyer Cancer Center at Weill Cornell Medicine in New York, Dr. Andrew Dannenberg, said, “We do find that excess body fat in those who are post-menopausal with a normal BMI is associated with about a doubling in the risk of estrogendependent breast cancer.”

A cancer is called estrogen- receptor-positive (or ER+) if it has receptors for estrogen. This suggests that the cancer cells, like normal breast cells, may receive signals from estrogen that could promote their growth. The cancer is progesteronereceptor- positive (PR+) if it has progesterone receptors. Cancer is the second leading cause of death globally, and is responsible for an estimated 9.6 million deaths in 2018. Globally, about one in sixdeaths is due to cancer.

Approximately 70 per cent of deaths from cancer occur in low- and middle-income countries. According World Health Organisation (WHO), over 100,000 Nigerians are diagnosed with cancer annually, and about 80,000 die from the disease, averaging 240 Nigerians every day or 10 Nigerians every hour. The research team found that a five-kilogram (11-pound) increase in wholebody fat mass was associated with a 35 per cent increased risk of this kind of breast cancer.

A five-kilogram increase in fat mass of the trunk was associated with a 56 per cent increase in risk. Trunk fat is “defined by the fat contained in the torso apart from head and limbs,” according to the study. The study also found that for invasive breast cancer, which has spread into the surrounding breast tissue, a five-kilogram increase in whole-body fat mass was related to a 28 per cent risk increase. The same increase in trunk fat was tied to a 46 per cent increase in the risk of invasive breast cancer.

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Genital Itching May be First Signs Of Diabete - Expert

A health expert, Dr Joke Adeleye, has said that the first sign of diabetes in some persons could just be genital itching or a recurrent boil.

Dr Adeleye made this disclosure at the 2018 World Diabetes Day celebration organised by the UCH, Ibadan Diabetes Care team and Diabetes Association of Nigeria, Oyo State, with the theme “the family and diabetes.”

The diabetologist stated that itching in the genital area both for men and women could be a common sign of diabetes even when they have not noticed the other typical signs of diabetes such excessive passage of urine, feeling unduly thirsty, and losing weight despite a healthy balanced diet.

Adeleye, who noted that diabetes in some individuals is without symptoms, added that the vaginal itching in the woman may also be accompanied with a thick discharge.

The expert stated that itching of the skin, particularly around the genitals, until proven otherwise may be pointers to the fact that the blood glucose levels are high.

“So if you notice something unusual, particularly if you are an adult, you should get tested, even if such things are noticed in children, they also should get tested.”

 

Dr Adeleye urged that every adult after the age of 40 years should have their blood sugar checked at least one in three years.

“However, if you have a family history of diabetes, a young person who has siblings or parents with diabetes or risk factors for diabetes such as overweight, high blood cholesterol and blood pressure, request to have a blood sugar test done every year even if you do not feel unwell or have symptoms of diabetes,” she added.

Earlier, Professor Adesoji Fasanmade, the chairman at the event expressed concern on the increasing cases of diabetes in Nigeria, which he linked with lifestyle, diet and poor exercising.

Fasanmade, noting that of every 100 adults in Nigeria, 8 persons now live with diabetes but only half of them know they have the disease, urged Nigerians to be more proactive about their health.

Chairman, Diabetes Association of Nigeria, Oyo State, Chief Emmanuel Adeyinka, linked the upsurge in adult and juvenile diabetes to the aggressive and relentless advertisement by fast food vendors, urging parents to always serve children home balanced diet, fruits, vegetables and adequate water.

At the event had 250 persons tested for diabetes and a road show to create awareness about the disease.

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Too Much Sleep Could Lead To Cardiovascular Disease And Death

The recommended hours of sleep for adults to achieve healthy living is six to eight hours daily but experts said sleeping more than those hours could be linked to increased risk of cardiovascular (CVD) disease and premature death.

According to the findings of a new study published in the ‘European Heart Journal’, compared with people who slept six to eight hours a night, those who slept eight to nine hours had a five per cent increased risk for CVD or death. Lead author of the study Chuangshi Wang who is a doctoral student at the McMaster University in Hamilton, Ontario, Canada, urged adults to get enough sleep — that is, six to eight hours a day.

“But if you sleep more than nine hours a day, you may want to visit a doctor to check your overall health,” he added.” People who slept nine to 10 hours had a 17 per cent increased risk, and those who slept more than 10 hours increased their risk by 41 per cent.

The researchers also found a nine per cent increased risk in people who slept less than six hours, but that difference was not statistically significant. Daytime naps also increased the risk for cardiovascular events, but only in people who slept more than six hours a night.

The researchers controlled for age, body mass index, physical activity, diabetes, depression, smoking, alcohol consumption and many other health and behavioral characteristics.

The researchers gathered health and lifestyle information, including self-reported sleep data, on 116,632 people in 21 countries, followed them up for over eight years and recorded 4,381 deaths and 4,365 major CVD events. CVD events refer to any incident that may cause damage to the heart muscle. The heart is a busy organ, constantly pumping blood filled with oxygen and nutrients through your arteries, into the heart muscle (myocardium). Any interruption of blood flow will lead to an injury, or infarction.

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Prevent Stroke, Anemia And Other Diseases With Regular Diet Of Plantain

Plantains, also known as plátanos, are closely related cultivars of fruit or dessert banana. In general, they are treated as vegetables in the kitchen much like fellow tropical produces such as potatoes, taro, breadfruit, yam, sweet potatoes, etc. Indeed, plátano are one of the staple sources of carbohydrates for larger populations. Plantain is so rich that it is consumed in almost every part of the world.

Plantain is quite different from dessert banana, being taller and larger and more drought tolerant. It is a perennial herbaceous plant that develops from the underground rhizome. Like bananas, it too flourishes well under tropical moisture-rich, humid low-lying farmlands. At maturity, the rhizome gives rise to flower (inflorescence) that is carried up along its smooth, elongated, un-branched stem, piercing through the center of pseudo-stem, finally emerging out at the top in between its leafy clusters.

Plantain relatively has more calories weight for weight than that in the table bananas. 100g plantain holds about 122 calories, while dessert banana has only 89 calories. Indeed, they are very reliable sources of starch and energy; ensuring food security for millions of inhabitants worldwide. It contains 2.3 g of dietary fiber per 100 g (6% of DRA per 100 g). Adequate amount of dietary-fiber in the food helps normal bowel movements, thereby reducing constipation problems.

Fresh plátanos have more vitamin C than bananas. 100g provide 18.4 mg or 31% of daily required levels of this vitamin. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. However, boiling and cooking destroys much of this vitamin in plantains. Plantains carry more vitamin A than bananas. 100 g fresh ripe plantains contain 1127 IU or 37.5% of daily required levels of this vitamin.

As in bananas, they too are rich sources of B-complex vitamins, particularly high in vitamin-B6 (pyridoxine). Pyridoxine is an important B-complex vitamin that has a beneficial role in the treatment of neuritis, anemia, and to decrease homocystine (one of the causative factors for coronary artery disease (CHD) and (stroke episodes) levels in the body. In addition, the fruit contains moderate levels of folates, niacin, riboflavin and thiamin.

They also provide adequate levels of minerals such as iron, magnesium, and phosphorous. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Fresh plantains have more potassium than bananas. 100 g fruit provides 499 mg of potassium (358 mg per 100 g for bananas). Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering negative effects of sodium.

At maturity, plantains are generally harvested unripe and right away carried to the market for sale. Look for firm, mature, deep green, well-formed plantains that feel heavy in hand. Do not buy overripe, damaged, split fruits, as they stay poor. Once at home, store them open at room temperature for up to 4-5 days. Once ripen, plantains too, like bananas, are very fragile and show signs of decay in short time span.

Plantains are inedible raw and should be eaten only after cooked. To prepare, just wash the raw fruit in cold water and mop dry using paper cloth. Using a paring knife, trim either ends. Then, cut the fruit into short lengths, split the skin superficially along the ridge and peel the skin gently away from the flesh to get firm flesh inside. Oftentimes, the whole fruit may be barbequed with its skin. Otherwise, its peeled flesh may be cut into thin slices, grated, chunks treated much like potatoes in many traditional African and West-Indian cuisine.

Plantains make delicious savory recipes, used in place of potatoes in grills, mashed, bake, or fries. In South-Indian Kerala state, plantain chips (vaazhakka upperi) seasoned with salt and pepper, is a popular snack. Tostones (plátano, fried twice), prepared in a similar way are again a popular snacks in the Caribbean and Latin Americas. Its flower head (inflorescence) and interior icicle-white, tender stem (vazhai thandu in Malayalam) too are eaten in various kinds of recipes in South-Asian regions.

Sopa de plátano is a popular Caribbean soup preparation that used green platanos, garlic, cilantro, and cheese. Mashed plantain served with fried onions is a national breakfast dish of Dominican Republic. Mashed platanos are served with rice, eggs, beans, poultry, fish, etc., in these regions. In some African communities, plantain is pounded into a form in which it is eaten with stews or soups such as egusi soup or okro soup.

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