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A cardiologist shares 4 worst foods for high cholesterol—and what she eats to keep her ‘heart healthy’

Want to sustain a balanced heart and mind? Continue to keep a close eye on your cholesterol numbers.

LDL (small-density lipoprotein) cholesterol builds up in the arteries and varieties plaque, which blocks blood move to the brain. HDL (significant-density lipoprotein) cholesterol picks up the LDL and takes it to the liver to be processed.

The optimal amounts change from individual to particular person, so usually check with your physician initial.

As a cardiologist who treats clients with higher cholesterol, I usually try out to use diet as drugs initial. Listed here are the four worst food items for significant cholesterol — and what I try to eat as a substitute to maintain my coronary heart nutritious:

1. Crimson meat

Certainly, that includes burgers, ribs, steak and pork chops. If you you should not want to cut out pink meat completely, focus on modest quantities of lean meat. And by small, I signify a part size of up to three ounces — and consume crimson meat at most, once a 7 days.

Keep in mind that poultry also incorporates saturated unwanted fat, so staying away from purple meat would not necessarily suggest you must load up on chicken.

As for meat possibilities, I’m commonly skeptical about engineered foodstuff. To me, plants were being never ever meant to bleed.

What to consume as a substitute: Think fish and shellfish. Shrimp might be large in cholesterol, but as prolonged as you you should not douse it with butter, it will provide you with lots of protein even though leaving your blood cholesterol on your own.

Some other tasty lean protein solutions are white-fleshed fish like tilapia, halibut, cod and bass.

2. Anything at all fried

Frying foods normally ups the calorie count mainly because saturated or trans fats and cholesterol are absorbed by the food items during the approach.

What to take in as an alternative: Bake potatoes, kale or broccoli to a crisp when you might be craving crunch. Or, you can spend in an air fryer, which works by using a lot significantly less fats.

3. Processed meat

The Planet Wellness Firm has categorized processed meats these as bacon, sizzling pet dogs and salami as carcinogens. Processed meat is also loaded in sodium and saturated fat.

What to consume instead: Phony bacon is unlikely to fulfill your cravings for a BLT. My advice? Minimize way again on these products and make them exclusive situation treats.

4. Baked goods

Mass-manufactured cookies, cakes and pastries are normally dense in energy, minimal in nutrition, and include big amounts of fat (particularly saturated fats like butter and shortening) and sugar. All of these are large culprits of substantial cholesterol.

What to take in rather: Bake at household, and command the total and form of unwanted fat and sugar you use.

Dr. Elizabeth Klodas is a cardiologist and founder of Step A single Food items. Skilled at Mayo Clinic and Johns Hopkins, Dr. Klodas has printed dozens of scientific articles in the course of her career, authored a book for individuals, “Slay the Giant: The Power of Avoidance in Defeating Heart Disorder,″ and served as founding editor-in-main of Cardiosmart.org.

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Nutritionist Busts Myths About 5 Common Foods That Seem Healthy, But Arent

Irrespective of whether you are on a weight decline diet program or aiming to achieve muscle tissues, its it vital to consume healthful. Most of us vow to ditch delicious cakes and chocolates and swap to protein bars, shakes and salads to inch closer to our health and fitness objective. From electricity drinks to baked chips, there are a myriad of items in the current market that are touted as healthy. But, not anything that comes with the “healthy” tag is fantastic for your entire body. To help you make an knowledgeable selection, nutritionist Lovneet Batra clarifies how some foods this kind of as packaged salad and vegetable oils can do damage to our body even when they are usually regarded as healthier. Down below are the 5 foodstuff you must know about right before including them to your wholesome diet.

Also study: Maintain Blood Sugar Concentrations With no Compromising On Meals – Select The Proper Flour

5 Wellbeing Meals That Are Unhealthy:

1. Protein Bars and Drinks

Individuals protein shakes and bars in fact taste heavenly and are deemed as a good option to energise your physique following a grueling exercise. But, according to the nutritionist, substantial protein material doesn’t automatically suggest that these products are likely to retain you suit. As a substitute, she adds, a lot of protein bars and shakes are inclined to be just “bricks of artificial elements and fillers” that wouldn’t gain you.

2. Vegetable Oils

It is probably that you have been instructed to fry people fluffy puris in sunflower oil and put together dishes in soybean oil as these are more healthy than other oils. But, as per the nutritionist, these are “no.1 induce of health and fitness problems”. This is due to the fact vegetable oils are extremely refined and loaded in omega 6, which can speed up the advancement of cancer cells and blood clotting and boost inflammation in the body.

Also read through: Nutritionist Shares Significant-Protein Pancake Recipe For Balanced Indulgence

3. Flavoured Yogurt

A further food items that you could have been enjoying considering the fact that very long assuming that it is not only mouth watering but healthier much too. But the reality is that these tangy strawberry and fruit punch-flavored yogurts contain more sugar than a piece of cake. Indeed, you listened to it correct. That is why, the nutritionist implies, it is improved to go for the unflavoured or unsweetened kinds.

4. Packaged Salad

Packaged salads are crispy, search clean, and odor great too. But this is not mainly because they are packed clean but mainly because there is a wide range of preservatives employed in them. The nutritionist states that most ready-to-consume packaged salads incorporate significant degrees of sodium and body fat which can do extra hurt than superior to your physique.

5. Minimal-Fat Merchandise

People seeking to get rid of some body weight right away pull a merchandise from the shelf if it has the “low-fat” tag. But by undertaking this, you are not usually building a much healthier selection. In accordance to the nutritionist, meals suppliers have a tendency to change the unwanted fat with sugar in these kinds of small-body fat products to make it style superior.

So, the next time you go purchasing, maintain these details in discover in advance of adding things to your cart.

10 Best Foods for Those With PCOS

For folks with polycystic ovary syndrome, dealing with the problem can be bodily and mentally draining. That’s partly simply because PCOS — which influences the hormones of women of all ages and all those assigned feminine at beginning — can lead to lifelong troubles, which include infertility.

Even though there is just not still a cure for PCOS, there are means to regulate the situation. For some individuals, this could include things like producing more healthy food plan and life-style decisions. If you have PCOS, your doctor can give certain recommendations to help with your symptoms — but you may also uncover it practical to increase the pursuing foodstuff into your eating plan.

What is PCOS?

PCOS is a hormone dysfunction that can start any time following puberty but is normally identified in women of childbearing age who are owning troubles seeking to conceive. In accordance to the CDC, PCOS affects 6{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} to 12{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of reproductive-age folks — or as several as 5 million persons in the US.

The condition can guide to a range of health troubles, with some of the most common remaining irregular or skipped periods, ovarian cysts, abnormal hair advancement, pimples, continual irritation and infertility. Investigation has also revealed that these with PCOS are additional most likely to be insulin resistant, which can increase the risk of diabetic issues.

On best of that, persons with PCOS are:

Two times as most likely to have high cholesterol or high blood stress
A few periods as very likely to have variety 2 diabetes
Four occasions as possible to have prediabetes

At last, being over weight or obese is a frequent trait amid people today with PCOS, with studies suggesting that 33{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} to 83{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of those with the disorder have an earlier mentioned-common overall body excess weight. These people may possibly encounter worse PCOS indications than people who usually are not obese. Since of this, professional medical authorities frequently endorse that PCOS patients stick to a very well-well balanced diet program and continue to be physically active in purchase to regulate their pounds and beat signs and symptoms of the disorder. Even so, it is significant to be aware that people with PCOS may perhaps have far more issue with body weight decline attempts thanks to insulin resistance.

Finest meals for polycystic ovary syndrome

Hands holding uterus, female reproductive system — Sewcream/Getty Photographs

Simply pursuing a balanced food plan will never remedy PCOS, but it may help you manage an best pounds, make improvements to your signs and cut down your possibility of other conditions. Here are some polycystic ovary syndrome food items to eat as element of a perfectly-well balanced and healthful PCOS eating plan.

Dark leafy greens

Spinach, kale, arugula, collard greens and other types of dark leafy greens are high in fiber, which can sluggish the pace of digestion, help manage blood sugar and minimize the danger of building sort 2 diabetic issues. Moreover, these forms of foods can also struggle swelling — one thing that is typical in persons with PCOS. Feeding on leafy greens may perhaps even support persons battling the adverse psychological wellbeing impacts of PCOS by boosting serotonin and dopamine output in the brain.

Broccoli and cauliflower

Like leafy greens, broccoli and cauliflower are nonstarchy greens that have numerous crucial houses that can profit PCOS individuals. For a single, they’re packed with fiber and, as a result, they are going to support you sense fuller for more time and assist with excess weight administration. In addition, broccoli and cauliflower are very good sources of anti-oxidants, which defend cells from harmful no cost radicals and aid simplicity inflammation. Finally, consuming cruciferous greens has been shown to decreased the danger of variety 2 diabetes, which is a really serious concern for many people today with PCOS.

Berries

Berries, like blueberries and strawberries, are one more impressive supply of antioxidants, making them a clever addition to an anti-inflammatory and balanced PCOS diet plan. These varieties of berries, alongside with raspberries and blackberries, might also assist with blood sugar administration, which can advantage these with insulin resistance. Also, like darkish leafy greens and cruciferous greens, berries are superior in fiber to retain you sensation content without having consuming too numerous calories.

Full grains

Feeding on complete grains — rather than refined grains — has quite a few pros for persons with PCOS. For starters, entire grains (like brown rice, 100{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} total wheat bread, quinoa and barley) have essential nutrition not identified in their refined counterparts, such as fiber. As we have coated, subsequent a fiber-rich diet regime can help regulate blood sugar and reduce the possibility of producing variety 2 diabetes. On major of that, unprocessed whole-grain food items incorporate anti-oxidants, which have anti-inflammatory attributes that may assistance with PCOS signs.

Fatty fish

Fish like salmon, tuna, mackerel and sardines are rich in omega-3 fatty acids, which are essential fat and a crucial element of a healthy diet regime. Omega-3s have a wide variety of wellness advantages, from battling inflammation to reducing the signs or symptoms of depression and anxiety, a few factors that frequently have an impact on all those with PCOS. And due to the fact fish is a good supply of lean protein, consuming it might also support enhance blood sugar ranges.

Avocados

Avocados are loaded with fiber and healthful, unsaturated fat, which can support you experience more content soon after consuming, guide with fat reduction, and play a role in blood sugar regulation. By switching out saturated fats (like butter and margarine) for unsaturated fats (like avocado or olive oil), you can also improved defend by yourself in opposition to heart sickness and relieve inflammation in the entire body. On top of that, avocados have various B vitamins, which include niacin and folate, that assist with almost everything from regulating your metabolism to boosting your mood.

Nuts and seeds

You can also discover unsaturated fat in nuts and seeds, such as walnuts, cashews, almonds, pecans, flaxseeds and chia seeds. If you have PCOS, these nutritious fats can help increase concerns with insulin resistance. Nuts are also superior in fiber and protein, so they can keep your abdomen contented and assistance greater fat management. On top of that, seeds are a plant-dependent source of omega-3 fatty acids — which is specially persuasive for vegetarian or vegan PCOS clients who can not get these vital nutrition from animal sources.

Sweet potatoes

Sweet potatoes are a different fiber-wealthy food that can be eaten as part of a wholesome PCOS diet. As a advanced carbohydrate, fiber aids gradual digestion and reduce blood sugar stages. Sweet potatoes are typically suggested for PCOS people in excess of white potatoes because they’re decrease on the glycemic index — meaning that consuming sweet potatoes should not make your blood sugar shoot up as immediately as consuming normal potatoes would. That is critical for people with diabetic issues and anyone at hazard of building diabetes, which include gals with PCOS.

Tomatoes

Packed with an antioxidant identified as lycopene, tomatoes are another PCOS-pleasant food. Lycopene, collectively with the vitamin C which is also located in tomatoes, lowers inflammation by encouraging struggle off mobile-damaging no cost radicals in the physique. Persistent very low-quality irritation, which is popular among the folks with PCOS, can direct to difficulties like heart ailment and large blood stress, which is why it really is intelligent for persons with the condition to search for out antioxidant-rich food items like tomatoes.

Inexperienced tea

Persons around the entire world have liked the advantages of tea for thousands of yrs — and it seems to have unique gains for individuals with PCOS. For a single, environmentally friendly tea and other caffeinated teas are rich in antioxidants termed polyphenols, which support reduce the detrimental impacts of cost-free radicals to overcome inflammation. Clinical investigation has also demonstrated that inexperienced tea can assistance ladies with PCOS get rid of fat, lower their BMIs, and lower insulin resistance.

Weight loss: 5 healthier alternatives to your favourite staple foods

Are you fatigued of sensation responsible just after indulging in your favourite foods? Effectively, we have excellent information for you! Permit us notify you some much healthier alternate options to some of the most popular Indian staple meals. So, you can fulfill your cravings without having compromising on your health and fitness. Get prepared to up grade your diet and say goodbye to guilt! Although common Indian meals are prosperous in flavour and vitamins, some of them are substantial in calories, saturated fat, and sodium, which can lead to many well being difficulties. In this report, we will talk about five staple meals that need to be changed with healthier options.

Here are 5 staple foodstuff that can be changed with balanced food stuff solutions

1. White rice

White rice is a staple food items in most components of India, specially in the southern and eastern locations. On the other hand, it is significant in refined carbohydrates and minimal in fiber, which can bring about blood sugar spikes, bodyweight obtain, and other well being difficulties. Instead of white rice, just one can opt for brown rice, quinoa, or millets like foxtail, barnyard, or kodo, which a examine printed in the journal Vitamins and minerals discovered that can increase glycemic regulate, decrease inflammation, and reduced the threat of kind 2 diabetic issues in overweight and overweight people today.

replace white rice with healthier alternative — It is time to replace white rice with brown types. Image Courtesy: Shutterstock

Also go through: Switching from white rice? Know how to prepare dinner brown rice

2. Refined flour

Refined flour or maida is a frequent component in Indian foods, such as bread, pastries, and treats. Having said that, it is stripped of its vitamins and fiber through the refining approach and can trigger insulin resistance, swelling, and obesity. One can switch to total wheat flour, oats, or millet flour, which are significant in fiber, protein and vitamins and can endorse digestive health, bodyweight decline and heart overall health. In accordance to a examine released in the Journal of Nourishment, changing refined flour with complete wheat flour can decrease the chance of sort 2 diabetes and boost insulin sensitivity in obese and overweight grownups.

3. Deep-fried foods

Deep-fried food items this sort of as puris are even now broadly eaten on a day-to-day foundation in India. Samosas, pakoras, and vadas far too are common fried snacks which are higher in trans fat, can elevate negative cholesterol levels, trigger inflammation, and improve the danger of coronary heart illness. A person can pick out to steam or grilled meals instead of frying them or choose for baked or air-fried treats built with complete-grain flours, greens, and herbs, which can provide a crunchy texture without having the included oils.

replace fried foods with baked — Exchange fried foodstuff with baked merchandise to keep your well being in test! Picture courtesy: Shutterstock

4. Sugar-laden drinks

Sugar-laden drinks like sweetened tea or coffee is a little something that we really do not get started our day with no. But they are substantial in energy, added sugars, and synthetic flavors, which can lead to diabetes, obesity, and tooth decay. One can swap these drinks with unsweetened natural teas, coconut water, buttermilk, or fresh lime juice, which are small in calories, prosperous in antioxidants and electrolytes, and can assist hydrate the system. According to a study released in the British Journal of Nutrition, changing sugar-sweetened beverages with water or unsweetened tea can lessen the chance of weight problems and metabolic diseases in grownups.

5. White bread

White bread is a staple food stuff in most Indian homes and is typically utilised to make sandwiches, toast, and other snacks. Having said that, it is built from refined flour and is minimal in fiber, which can trigger blood sugar spikes and direct to bodyweight achieve. According to a analyze printed in the Journal of Food Science and Know-how, replacing white bread with total wheat bread can enhance digestive wellbeing and lower the danger of chronic conditions like variety 2 diabetic issues and coronary heart disorder.

replace bread with healthier alternative — Say no to white bread and decide on both brown or multigrain bread! Impression courtesy: Shutterstock

By changing these five staple foods with healthier alternatives, 1 can strengthen their diet plan and reduce the chance of many overall health issues.

World Tuberculosis Day: Foods to eat and avoid when recuperating from the infectious bacterial disease

World Tuberculosis Day, observed on March 24 every year, aims to increase public awareness about the global epidemic of tuberculosis (TB) and the numerous efforts being taken to eliminate the disease. As such, it is pertinent to understand more about TB, its causes, and some simple diet measures that can help one when recuperating.

What are the causes?

TB is caused by an organism called mycobacterium tuberculosis, which mainly affects the lungs, but can also impact other parts of the body. TB spreads through the air when infected individual coughs, sneezes, or speaks.

Once diagnosed, the treatment depends on whether it is drug-resistant or simple tuberculosis. According to experts, when recovering from TB, it is critical to consume a well-balanced and nutritious diet to help strengthen the immune system. “As drug metabolism is mainly through the liver or in the case of injectables, the kidneys as well, adequate nutrition is critical,” said Dr Vaibhav Chachra, senior consultant, pulmonology, Max Super Specialty Hospital, Dehradun.

However, while it is common to experience reduced appetite due to tuberculosis, adequate food intake is necessary for recovery, stressed Anjali Khalane, consultant pulmonologist and sleep disorders specialist, Ruby Hall Clinic, Pune, adding that one’s diet should include carbohydrates, proteins, fats, vitamins, minerals, and water.

Concurred Dr DS Sowjanya, senior pulmonologist, Kamineni Hospitals, Hyderabad and said that cereal porridge can help keep up energy levels during treatment, too. “Other supplements like vitamins and minerals can also be taken to ensure the body gets all the necessary nutrients while fighting TB. It is best to avoid any weight loss diets while undergoing treatment as this might weaken the immune system further,” said Dr Sowjanya.

World Tuberculosis Day: Foods to eat and avoid when recuperating from the infectious bacterial disease Going for more plant-based options and filling up your plate with a lot of vegetables, fruits, and whole grains will make your meal nutrient-dense (Source: Getty Images/Thinkstock)

Dr Khalane described the food composition

*Wheat, corn, rice, lentils, and potatoes are examples of high-carbohydrate foods. They will help add calories and reduce energy malnutrition. “Malnourished people are at increased risk of developing tuberculosis and take a prolonged time to recover,” Dr Khalane said.

*Daily consumption of milk, milk products, eggs, meat, and fish is beneficial, said Dr Khalane. “Protein requirements can be met by including groundnuts or dry fruit and nut mixes. As TB patients have a low appetite, they can eat dry fruits and nuts powdered finely and mixed into a milkshake or added to roti,” said Dr Khalane.

*Fats like soyabean oil, mustard oil, coconut oil, and nuts like ground nuts are good sources of energy and protein and can be taken as snacks in either dried or roasted form.

*Fruits and vegetables rich in vitamin A, such as oranges, mangoes, papayas, sweet pumpkins, and carrots, are among the best foods for TB patients. Fresh fruits high in vitamin C include guava, amla, orange, tomato, sweet lime, lemon, and capsicum. Dr Sowjanya also shared, “Orange fruits are an excellent source of vitamin C, which helps fight TB. Carrots are a good source of Vitamin A as well as minerals such as magnesium and potassium that help build strong immunity”.

*Wheat germ, nuts, seeds, and vegetable oils are common sources of vitamin E. Most nuts and seeds, including sunflower seeds, chia seeds, pumpkin seeds, sesame seeds, and flax seeds are also good sources of both selenium and zinc. Oysters, fish, and chicken are non-vegetarian options.

*Maintaining adequate hydration by drinking 2 to 2.5 liters of liquid daily is essential, Dr Khalane added.

What to eat and avoid?

A person suffering from tuberculosis should avoid the following

– Alcohol and smoking as they increase the risk of drug toxicity.
– Carbonated drinks
– Excessive consumption of tea and coffee, or their consumption with food
– An excess of spices and salt

Dr Ambarish Joshi, senior consultant, pulmonary and sleep medicine, Primus Superspeciality Hospital, New Delhi listed some foods to consume, and avoid while recovering from TB

Foods to consume

*Fish, chicken, eggs, beans, and legumes are all good sources of lean protein.
*Fruits and vegetables that are in season
*Brown rice, quinoa, and whole-wheat bread are examples of whole cereals.
*Dairy items with low fat, such as milk, yogurt, and cheese
*Nuts, seeds, avocado, and olive oil are examples of healthy lipids.

Avoid these foods

*Chips, candy, and sugary beverages and such processed foods.
*Fast meals and processed meats are rich in fat and sodium.
*Caffeine and alcohol
*Fried foods and snacks

Here’s why drinking water is essential for you (Source: Getty Images/Thinkstock)

“Drinking plenty of water to stay hydrated is also essential, as is avoiding raw or undercooked meats, uncooked seafood, or eggs, which can increase the risk of foodborne illness. Consult a healthcare provider or a registered dietitian for customised dietary recommendations based on your unique requirements and health state,” said Dr Joshi.

Dr Chachra mentioned that one should “ensure to have small frequent meals so that there is no hyperacidity. Soups and fresh juices are also helpful during this period”.

Dr Khalane also underlined that it is important to take TB medications regularly and complete the course of treatment as prescribed by the treating doctor.

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Do you often feel lightheaded or dizzy? Add these foods to your diet

Though many have a tendency to ignore inner thoughts of lightheadedness or dizziness, it is vital to pay out consideration to the similar as they can be signals of certain other overall health situations. According to Garima Goyal, a dietitian, “The sensation of dizziness without the need of any health-related issue can also be attributed to a drop in blood force.”

Sharing how your food plan can participate in a crucial position in handling these signs, she extra, “If these episodes take place frequently in a usual wholesome man or woman, a substantial carbohydrate and electrolyte-wealthy snack is wanted, such as an apple or a banana or lemon juice. The regular parameter is the rule of 15:15 which means taking in or ingesting a snack with 15 grams of carbohydrates and waiting around for 15 minutes. A wholesome human being recovers on his own by this time but if you are a diabetic, examine your blood sugar ranges after use.”

Further, she outlined different foods that you can include into your food plan to quickly get better from a dizziness episode, and attain back your electricity and stability.

Glucose: Increase 3 teaspoons (1 tablespoon) of glucose to a glass of water and experience energised in much less than 15 minutes. “Glucose is the kind of electricity that is instantly absorbed by the brain cells. It has been proven that even the intake of glucose just before physical exercise helps to stay clear of dizziness episodes immediately after physical exercise,” Goyal reported.

Drinking water: In some cases, dehydration may trigger dizziness and acquiring a glass of drinking water solves it all. “Hydrating the physique properly more than enough is of utmost relevance.”

Apple sauce: Apple sauce refers to the purée of apples. Instead than fresh new fruits, sweetened or unsweetened apple sauce raises blood sugar far more rapidly, the qualified shared. “Apple sauce has a glycemic index of 53 while that of apple is 38. Taking in a teaspoon of apple sauce for balancing out your blood sugar ranges is a healthier suggestion. Also, it contains various minerals that help in assuaging dizzy episodes.”

Leafy greens: Anaemic women of all ages have a tendency to have a lot more dizziness episodes. So, possessing iron-abundant meals these as green leafy vegetables is proposed.

Raisins: Acquiring a handful of raisins can operate as an power-boosting snack.

Banana: Becoming superior in carbohydrates and acquiring a higher glycemic index, bananas will aid in recovering from a dizzy point out swiftly as it is a excellent blend of potassium as effectively as sugar.

Yoghurt: A fruity yoghurt with berries and nuts helps shoot up one’s energy, specifically for these with reactive hypoglycaemia. “In addition, it adds protein, calcium and other immunity-boosting elements to the diet plan,” the nutritionist explained.

Sweet potatoes: It is a wonderful snacking choice as its reduced glycemic index keeps sugar ranges stabilised for a prolonged period of time.

Listed here are some other recommendations, as shared by Goyal.

*Have modest but recurrent foods each and every 2-3 hrs as prolonged gaps in between meals may possibly be the cause.
*Eat a effectively-balanced eating plan with proportionate amounts of fruits, veggies, complete grains, lean protein and fibre. Each individual food group in moderation performs a function in holding the physique in stability.
*Limit the intake of caffeine as it may well cause hypoglycaemic signs and symptoms or may well raise blood force, main to lightheadedness.
*Keep away from alcohol because if you drink without having having, sugar degrees in the system may fall.
*Prevent higher-sugar foodstuff to restrict blood glucose dips.
*Choose foodstuff with a very low glycemic index to stay clear of unexpected sugar dips or shoot-ups.

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