8 Low-Carb Fruits for the Diabetic Diet

Warm weather means lots of luscious fruit. But if you have diabetes, you may be wondering how these seasonal treats can fit into your diet plan. According to the American Diabetes Association (ADA) fruits are loaded with vitamins, minerals, and fiber and should be a part of a diabetic diet just keep track of them as you do all your carbs. The key is to keep an eye on portion sizes and stay away from fruits canned in syrups or other types of added sugar. If you are using the glycemic index (GI) to manage your diabetes, most fruits are a good choice because they are low GI. Satisfy your sweet tooth and keep your blood sugar in check with the following fresh or frozen low-carb choices.

 Berries for Antioxidants
 Whether you love blueberries, strawberries, or any other type of berries, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they’re packed with antioxidants, vitamins, and fiber and are low-carb. Three quarters of a cup of fresh blueberries have 62 calories and 16 grams of carbohydrates. If you can resist the urge to just pop them in your mouth, try berries in a parfait, alternating layers of fruit with plain non-fat yogurt — it makes a great dessert or breakfast.





Tart Cherries to Fight Inflammation 

 Cherries are a low-carb, low-GI choice and can safely be included in your diabetic diet. Twelve sweet cherries have 59 calories and 14 grams of carbohydrates, but tart cherries might be an especially good choice. A recent study found that tart cherries contain more anti-inflammatory agents than any other fruit. Tart cherries also are packed withantioxidants, which may fight heart disease, cancer, and other diseases. Cherries can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, be sure to check the labels.



Peaches for Potassium
 Fragrant, juicy peaches are a warm-weather treat and can be included in your low-carb diabetic diet. Peaches contain vitamins A and C, potassium, and fiber. Peaches are delicious on their own or tossed into iced tea for a fruity twist. When you want a snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginge






 Apricots for Fiber 
 Sweet, low-carb apricots are a summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 grams of carbohydrates. Four fresh apricots equal one serving and provide more than 70 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fiber. Try mixing some diced apricots into hot or cold cereal or toss some in a salad.





Apples for Vitamins
 An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you're on the go — a small apple is a great fruit choice, with just 54 calories and 14 carb grams. Apples are also loaded with fiber and a good source of vitamin C. Don’t peel your apples, though — the skins are full of antioxidants. 

Oranges for Vitamin C
 Eat one orange and you’ve gotten all the vitamin C you need in a day. This low-carb, low GI choice comes in at only 15 grams of carbohydrates and 62 calories. Oranges also contain folate and potassium, which can help normalize blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices.







Pears for Potassium and Fiber 
 Pears are a low-carb fruit and a wise addition to your diabetes meal plan. They are a good source of potassium and fiber. Unlike most fruit, they actually improve in texture and flavor after they’re picked. Store pears at room temperature until they’re ripe and perfect for eating (they can then be stored in the refrigerator). Here's a taste treat: Slice up a pear and toss it into your next spinach salad.





Low-Carb Kiwi
 If you’ve never tried a low-carb kiwi, you might not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 grams ofcarbohydrates, so it’s a smart addition to your diabetic diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.

Hair Care

A Healthy Hair Menu

A gentle shampoo and healthy conditioner is the most common advice you will get while discussing hair fall or wondering about hair quality along with your hairdresser, friends or aunts. However, it does not require a multitude of hair products or handfuls of expensive vitamins to get luxurious locks. All you need to do is - get out of the shower, and step into the kitchen.
Hair is your ultimate accessory; it can make (or mar) your looks instantaneously. Keeping it healthy is the only thing you can do to ensure they look fab. Remember that diet and lifestyle are two leading factors that affect the health of your hair.
Delhi-based nutritionist Dr Sonia says, "The foundation of our hair, skin and nails is the nutrients we eat. The old-age saying 'you are what you eat' is completely true. As it is, we keep experimenting with our hair by going in for treatments like re-bonding, highlighting, curls etc. The chemicals along with poor diet, pollution and air-conditioning wreck our hair. Proper nutrition and ample hydration is the only thing that can save our mane and do wonders for our appearance."
Let's get healthier hair by eating a well-balanced diet. Here's what to eat...
Green Leafy Vegetables: If you think Popeye, the sailor man, ate spinach only to double his muscles, you might just be wrong. It is an exceptional source of vitamins A and C, which our body needs to produce sebum. Sebum is a natural hair conditioner, secreted by our hair follicles. Green vegetables also provide iron and calcium. So the next time you ponder about salad dressing, soup ingredients and sandwich fillings think of seasonal leafy vegetables.
Poultry Products: These products carry high-quality protein, which ensures healthy hair. "Insufficient proteins or bad-quality protein intake can result in fragile hair and greying. Poultry products also carry iron that has great digestive value, which means our body is not required to make extra efforts to reap benefits from the mineral. They also contain B-complex and vitamin B-12, which are important beauty nutrients," says Dr Ram Mohan, an Ayurveda practitioner.
Working with Spices: Most of think that spices aren't good for health but a few of them like turmeric, cumin and black pepper are essential for healthy hair growth. Highlighting the wonders of various spices, Anant Dixit, a dermatologist, says, "Oregano is a strong antiseptic so it helps you get rid of dandruff and itchy scalp. Salt contains iodine which controls thyroid hormones and prevents hair loss." However, Dr Sonia warns, "Be watchful while using spices. They are healthy only if you use them adequately. Some masalas include chemicals and pepper - they are harmful for your health and hair. Do read the ingredients written on the pack before purchasing any spice."
Stay Hydrated: Do you know that one-fourth of the weight of a strand of hair is made of water? Water nourishes hair to make them look silky and shiny. To keep your body well hydrated, doctors recommend drinking at least six to eight ounce glasses of water every day. "Fruits and vegetables are basically composed of water, and should be used to reach the suggested hydration level. Not being properly hydrated will cause hair supplements not to work properly," says Dixit.
Meat and Minerals: Meat and seafood have a high content of zinc and iron, which are proven to prevent hair loss. "To improve the natural color of your hair, include copper in your diet. Apart from vegetables and nuts, meat and liver are good sources of copper," says Mohan. He further suggests, "If your hair is dry and breaks easily, the reason might be deficiency of vital fatty acids. For strength and luster eat oily fish such as tuna and salmon."
Go for Fruits:Haven't we heard this from our grannies and moms - fruits are essential nutrient providers so make them part of your daily diet. Apples, Berries, Musk Melons, Oranges, Grapes and Raisins help make our hair healthy by providing important minerals and vitamins, and keeping our body hydrated. Dr Sonia suggests, "An easy way of ensuring a balanced diet is by eating at least one fruit daily from each of these color groups - red, green, orange and purple. Red fruits may include apples, strawberries and pomegranates. Green fruit choices are grapes, guava and custard apple. Orange fruits are peach, orange and mango. And purple coloured fruits include blackberries, plums and raisins."
Beautiful, shiny hair is a valuable asset and eating right will ensure healthy hair at any age. So what are you waiting for? Grab that pen and start working on your diet chart!