Calories from Protein, Carbs and Fat

Calories from Protein, Carbs and Fat

Foods that we eat contain calories from different nutrients. Pick up any packaged food item at the grocery and read the nutrition label. The nutrition facts will tell you not only how many calories the food contains but also how many calories of protein, carbohydrates and fat it has.

Do you want to know how many calories are in every gram of protein, carbohydrates and fat? Every gram of protein has 4 calories. Every gram of carbohydrates has 4, as well. And every gram of fat contains 9 calories. So if you were to eat something that has all three of them, you can look at the nutrition label and figure out how many calories each of the three is bringing in.

Let’s take for example 100 grams of bacon. It roughly contains 37 grams of protein, 2 grams of carbohydrates and 42 grams of fat. The remaining grams come from cholesterol, sodium, calcium and potassium. If we focus only on the grams from protein, carbohydrates and fat, we can calculate the calories as such:

(37 g protein x 4) + (2 g carbs x 4) + (42 g fat x 9) = 148 + 8 + 378 cals = 534 cals

Thus, 100 grams of bacon, which is just a little less than one serving, already contains 534 calories. And that number doesn’t even include the calories from grams outside of protein, carbohydrates and fat. For most people, 534 calories already make one-third or one-fourth of the daily amount of calories they need in order to maintain weight. A serving of bacon already makes one-third or one-fourth of the daily amount of calories for weight maintenance.

Calories also increase blood sugar which refers to the glucose in the bloodstream. This glucose produces the energy we need to perform our daily activities. The level of glucose should always be brought back to normal, a task that insulin from the pancreas is responsible for. People suffering from diabetes do not have enough insulin to control their glucose level. This is why it is even harder for them to manage their calorie intake.   Their diet should contain large amounts of dietary fiber. They should decrease their intake of fat and carbohydrates, too.

But diabetic or not, we all have to be mindful of what we eat. We should be aware of the amount of calories we consume per meal. Exercise should be a regular part of our schedule. Through exercise, we burn calories to maintain or lose weight.

Calories truly cannot be ignored. They are in everything we eat and they have an impact on our health and well-being. If you want to be fit and healthy, start minding your calories today. Be aware of how many calories your meals are giving you and set a goal for yourself. Start eating healthy today.

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Review: Lose Weight with Low Glycemic Index Diet

A low Glycemic Index (GI) diet is a healthy nutrition plan that you can follow throughout your life to lose weight and maintain your ideal weight. Studies have shown that you can lose as much weight with low-carbohydrate low-glycemic index diet as with reduced-fat and high-glycemic index diet. And it has also been found that high-glycemic foods lead to high blood sugar levels and are linked to high body mass index (BMI). High BMI means obesity, diabetes, and cardiovascular diseases. Compared to this, low glycemic foods are healthier choices since they lower your blood sugar levels and help you lose weight.  The Glycemic Index Diet is one of 19 diet plans at eDiets.com.

What is Glycemic Index?

The Glycemic Index or GI is a measure of the effects that carbohydrates have on blood sugar levels. During digestion, carbohydrates break down and release glucose in your bloodstream. The carbohydrates which break down quickly and release the glucose quickly are said to have high GI, whereas, those which break slowly and gradually release the glucose in the bloodstream are said to have low GI. When a food has a low-glycemic index, it is digested and absorbed slowly. It leads to a lower demand of insulin, better long-term management of blood glucose, and reduction in blood lipids.

Foods with a low-glycemic index

Since high-glycemic index foods are not good for your health, you need to avoid foods such as white bread, pasta, rice, low-fiber cereals, and baked foods. Low-glycemic index foods such as fruits, vegetables, legumes, milk, brown rice, and whole grains do not raise your blood sugar levels and the level of your total body fat will also be lower. Unprocessed foods have lower glycemic index than refined foods.

Is the Glycemic Index diet good for you?

• If you crave for sugar and sweets, are prone to mood swings and/or irritability, or you feel low on energy, the low-glycemic index diet is perfect for you. Limiting simple sugars and increasing your fiber intake will help you achieve stable blood sugar levels, avoid hunger, feel energetic, and yet lose weight.
• It will not only boost your energy levels and mental focus, but also reduce your risk for chronic diseases such as obesity, diabetes, and heart problems.

Glycemic Index Diet is ideal for weight loss, especially if you have diabetes or obesity. Many physicians now recommend this diet for diabetics and those who are obese, since it promotes weight loss, stabilizes your blood sugar levels, and at the same time leaves you feeling fuller and energetic. So, if this diet sounds perfect for you, consult a dietician at eDiets , join their online diet program and go on a low-glycemic diet. Lose weight and maintain you’re your optimal weight throughout your life.

Recommended:

• For the beginner, take our Diet/Eating Personality quiz and Fun Fitness Program Questionnaire to assess yourself.
• If you enjoyed this article, please take the time and take our fitness survey so we may continue to research articles of interest. Click Here to take survey

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A Wake-up Call for a Healthier Lifestyle: Diabetes and the Role of Proper Nutrition

“I will start eating healthy,” is probably the most overused New Year’s resolution – ever. But for over 2 million Americans diagnosed with diabetes, ‘eating healthy’ is not an option – it’s a commitment.
If you’ve recently been diagnosed or have a genetic predisposition to it (i.e. family has diabetes history), take heart. Science now knows how to control, head off, and even – some believe – reverse diabetes. We have modern medication aimed at improving insulin sensitivity, you can do beneficial exercises, and of course, the primary weapon of every diabetic: proper diet and nutrition.
The first – and best thing you can do is to visit a dietitian with experience advising diabetics and map out a nutrition plan. You can’t just stop eating certain foods or eliminating all sugars from your life. You should actually broaden your gastronomic horizon (in a safe and moderated way). Your new diet should take into account your lifestyle, medication, weight, age, and other medical conditions you may have. Going on a diabetic-friendly diet doesn’t mean depriving yourself, it simply means eating well in a way that will prevent the complications of diabetes and improve your overall health while allowing you the pleasure of good healthy food.
Diabetics should change their diet to achieve specific goals – maintaining a healthy weight, controlling blood glucose levels, and getting proper overall nutrition.
One way to do this is to follow the ADA’s Diabetes Food Pyramid guide. This guide can be found online and has an extensive list of examples. The ADA guide groups foods according to their carbohydrate and protein content, often guiding you regarding what you can eat, when to eat it, and serving size. The ADA’s guide contains and extensive list of grains and starches, vegetables, fruit, milk, meat and meat substitutes.
Another diet option is the Glycemic Index Diet, which ranks foods according to the rate at which they break down in the body to form glucose. High GI foods break down rapidly, while low GI foods break down more slowly. The Glycemic Index diet focuses on low GI foods such as fruits, vegetables, whole grains, legumes, nuts, lean meats, and low-fat dairy products.
Another option is a low-fat vegan diet. Switching to a vegan diet seems like an abrupt change to some, however a study by Dr. Neal Barnard and chronicled in his book Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugsclaims a low-fat vegan diet and foods with low glycemic index can help reduce or do away with medication, and even reverse the diabetes’ progression.
Following a diabetic-friendly diet can be both fulfilling and nutritious, as long as you are willing to change your lifestyle. Before settling on a diet, remember to consult your doctor and dietician and stick with it. If you’re a diabetic, now is the time to forget eating without abandon, it’s probably what got you here in the first place. Remember, the keys to a great life despite diabetes are proper medication, exercise, and a good nutritious diet.
Resources of interest:

http://www.nlm.nih.gov/medlineplus/diabeticdiet.html

http://www.mayoclinic.com/health/diabetes-diet/DA00027

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Battling Diabetes – Go Out and Exercise!

Getting diagnosed with diabetes today is not as devastating as it once was. The sky won’t fall down and the world will not end. Now more than ever, science has advanced enough that you can be in control and not the other way around.

• Controlling diabetes can be done many ways; through diet and nutrition, such as changing to a low fat vegan diet, eating foods with low glycemic index, and following the ADA approved diet.
• There’s better medication aimed at improving insulin sensitivity and improve glycemic control.  Aside from medication and going on a vegan diet, one other proven, powerful way of controlling diabetes is exercise.

• Exercise helps control weight, lower blood sugar levels and cholesterol levels, which then lowers your risk of heart disease. Exercise also helps control blood glucose and lowers blood pressure. Plus it releases endorphins that help you feel better about yourself – lending credence to the saying ‘a healthy person is a happy person.’

But before you go running out you should know not all exercises are good for diabetics.

• Experts agree that moderate-intensity exercise for 30 minutes, five days a week, is best for diabetes sufferers. Examples include brisk walking, dancing, swimming, or cycling. Physically demanding sports such as basketball, football, etc. are allowed but check with your doctor first.

Talk to a doctor, caregiver, and fitness expert and work out an exercise plan specifically for your conditioning, age, and fitness level. Most importantly, do exercises or sports that you really like.
Beware though, exercise can lower blood glucose too much causing hypoglycemia characterized by shaking, confusion, anxiety, headaches and may render you unconscious. To prevent this, check your blood glucose with medical grade test strips before and after exercising. Ask your doctor what your blood sugar levels should be before and after.  If your blood glucose drops, stop – eat a snack to get it back up.
Important Tips

• Always warm up before you start and cool down after. Go slowly at the beginning gradually increasing the exercise intensity, as you get fit.
• Wear correct fitting socks and shoes and check for sores, blister or cuts after exercising. Drink plenty of fluids to avoid dehydration.
• If you’re on medication, ask your doctor if adjustments are needed. Wear a medical tag that states you have diabetes, your doctor’s name and number, and emergency contacts.

Most importantly, exercise with someone who knows your condition and knows what to do. Plus it’s always more fun exercising with someone you know.
Finally, make exercise or sports a permanent part of your life. Diabetes won’t just quit and go away, so you shouldn’t quit doing anything that will help you either.

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Review: Dr. Neal Barnard’s Program for Reversing Diabetes

Reversing The Course of Diabetes You are what you eat is an adage science has repeatedly proven true. Eating less fats and trans fats lessens chances of heart disease. Some believe that a gluten-free and casein-free (GFCF) diet helps children with Autism recover. Now, Dr. Neal Barnard (University of Toronto, George Washington University) claims in his book, Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs(Amazon affiliate link)  that his diet can actually reverse the course of one of this century’s dreaded diseases: Diabetes. Fact – Diabetes has reached epidemic levels. More than 200 million around the world suffer from it. If left untreated, it may lead to severe conditions such as heart disease, kidney failure, blindness, amputations, etc.

• Traditionally, diabetes has been treated using a regimen of low carb/calorie diets and medication recommended by the American Diabetics Association (ADA) to keep the disease in check.
• Barnard’s book challenges this decades-long practice by saying that eating a low-fat vegan diet and foods with low glycemic index can do better, can help reduce or do away with medication, and even reverse the disease’s progression.
• In his book, he explains that in people with Type-2 diabetes, an “accumulation of tiny amounts of fat inside muscle cells” cause blockages that prevent insulin from opening the cell membrane and allowing glucose to enter.

Eliminating animal fat and taking in minimal protein is key in improving insulin sensitivity. People with diabetes take insulin to control their blood sugar (glucose). He studied two groups in his research; one control group followed the ADA diet while the other was placed on a low-fat vegan diet. The study found that while the ADA group were able to control their blood sugar levels as expected, the other group actually had to lessen their medication as their blood sugar began to drop dramatically.

• The diet also reduced the vegan group’s A1c (measure of blood-glucose control) three times better than the others.

The diet also appears to help reduce body weight, control cholesterol, improve glycemic control, control blood glucose levels, decrease triglycerides, and reduce blood pressure. Switching to a vegan diet is not easy, so for those concerned about the diet’s palatability, the book offers a tasteful menu of meals from cookbook author Bryanna Clark-Grogan.

The recipes are incorporated into the book’s “7 Days of Healthful Menus” section. There’s even a Nutrition Guideline, a section on the “New Four Food Groups”, and a list of permitted and non-permitted foods. Surprisingly, Dr. Barnard found that those who have been on the ADA diet were eager to jump ship.

Barnyard’s diet does not limit portion sizes, as it focuses on diet and nutrition not on counting calories and carbohydrates. However, the real power of this book is that it gives diabetics a choice, one that is rooted in science and has been tested and proven successful. No longer are they tied to certain foods and medication. As Barnard says to diabetes sufferers, “You are now in the driver’s seat.” Those who want to be in control should grab this book immediately.

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