Food for thought

Vegan Cure
Fat?

Then Type 2 diabetes may not be far behind. How to escape it? Turn vegan. Recent research says a low-fat vegan diet could prevent diabetes in those overweight. Obese people who switched to a vegan diet for 16 weeks showed improvements in insulin sensitivity and in the functioning of pancreatic beta cells. Not only did they experience a significant reduction in their Body Mass Index, compared with the control group, "the vegan group experienced increases in insulin secretion after eating," says lead study author Dr Hana Kahleova of the Physicians Committee for Responsible Medicine in Washington DC. Writing in the journal Nutrients, she said the findings have "important implications for diabetes prevention". Those who adhered to the vegan diet also experienced reduction in blood sugar levels during meals and while fasting. So fruits, vegetables, legumes and grains in a healthful plant-based diet, without calorie restriction, holds hope in checking and even preventing diabetes.

Battling a Syndrome

At least one in every five persons with a gastrointestinal illness suffers from Irritable Bowel Syndrome (IBS), which causes frequent abdominal disorders such as diarrhoea and constipation, or both. Diet isn't the only but can be a significant trigger. The trick is to avoid foods known to worsen IBS. Doctors recommend a low FODMAP diet, FODMAP being an acronym of fermentable, oligo-, di - and monosaccharides and polyol. The names refer to carbohydrates known to worsen IBS symptoms.

• A low FODMAP diet steers clear of apples, artificial sweeteners, baked beans, broccoli, cabbage, carbonated drinks, cauliflower, chickpeas, coleslaw, lactose in dairy products such as milk, ice cream, sour cream and cottage cheese, lentils, pears, soybeans, watermelon, pizzas and fried foods
• Opt for low-FODMAP fruits such as bananas, blueberries, cantaloupe, grapes, oranges, kiwis and strawberries. Or veggies such as carrots, eggplant, green beans, spinach, squash and sweet potatoes
• Increase calcium by eating yoghurt instead of other lactose-containing foods. The natural bacteria found in yoghurt can help break down the causes of IBS discomfort in some people
• Substitute butter in recipes with olive oil
• Substitute cow's milk with lactose-free options such as rice, soy, almond or oat milk
• Replace artificial sweeteners such as sorbitol, maltitol and high fructose corn syrup as these can disrupt intestinal microbiome and worsen IBS symptoms. You can instead use maple syrup, which is considered low-FODMAP

Cheers to Beer

Beer is unlikely to top any list of healthy brews. However, researchers at the Oregon State University in Corvallis, US, reveal how a form of xanthohumol (XN) -- a flavonoid found in hops, an essential ingredient in beer -- and its two hydrogenated derivatives may help improve resistance in people with metabolic syndrome, wherein a person has at least two of five metabolic disorders: high blood pressure, abdominal obesity, high triglyceride, low levels of high-density lipoproteins (HDL) or 'good' cholesterol and high fasting blood sugar. The condition increases the risk of diabetes, heart disease and stroke as well as cognitive impairment, which the compounds can help reverse.
Beating Exam Stress

It's exam season and stress levels are peaking. Here are some ways to boost energy levels, brain power and concentration.

• Eat a balanced diet including adequate amount of fresh fruit and vegetables
• Go for pulses, nuts and seeds, low-fat dairy, lean meats and wheat germ for sufficient Vitamin B and zinc
• Avoid or limit intake of white flour, white rice, sugar and sweetened beverages
• Drink plenty of water to stay hydrated
• Eat smaller frequent meals to ensure a steady energy supply
• Do not skip breakfast
• Try to have your last meal at least three hours before you go to bed