Day 357 of 365

Diabetes protective foods: Citrus &Sweet potatoes

Citrus fruits
Research has shown that citrus fruits, such as oranges, grapefruits, and lemons, have antidiabetic effects.Eating citrus fruits is a great way to get vitamins and minerals from fruit without the carbohydrates. Citrus fruits are also a great source of: vitamin C, folate, potassium.

Sweet potatoes
Sweet potatoes have a lower GI(glycemic index (GI) is a measure of how much certain foods increase blood sugar levels) than white potatoes. This makes them a great alternative for people with diabetes, as they release sugar more slowly and do not raise blood sugar as much. Sweet potatoes are also a great source of: Fiber,vitamin A,vitamin C,potassium.

Day 358 of 365

Diabetes protective foods

For its tiny size and low calorie count, garlic is incredibly nutritious.One clove (3 grams) of raw garlic, which is roughly 4 calories, contains :

Manganese: 2% of the Daily Value (DV)
Vitamin B6: 2% of the DV
Vitamin C: 1% of the DV
Selenium: 1% of the DV
Fiber: 0.06 grams
Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol

Probiotic yogurt
Probiotics are the helpful bacteria that live in the human gut and improve digestion and overall health. eating probiotic yogurt could improve cholesterol levels in people with type 2 diabetes. This could help lower the risk of heart disease.

Day 359 of 365

Foods to avoid : Sugary drinks & white bread

Sugary Drinks
Added sugar is the single worst ingredient in the modern diet.However, some sources of sugar are worse than others, and sugary drinks are the absolute worst. Sugar is strongly linked to non-alcoholic fatty liver disease. It is also associated with various serious diseases, including type 2 diabetes and heart disease.Sugary drinks are also THE most fattening aspect of the modern diet, and drinking them in large amounts can drive fat gain and obesity.

White Bread
Bread is generally made from wheat, which contains the protein gluten. most commercial breads are unhealthy, even for people who do tolerate gluten.This is because the great majority of them are made from refined wheat, which is low in essential nutrients (empty calories) and leads to rapid spikes in blood sugar.

Day 360 of 365

Foods to avoid

Fruit Juices
Fruit juice is often assumed to be healthy, but this is a mistake.Many fruit juices are actually little more than fruit-flavored sugar water.It is true that the juice contains some antioxidants and vitamin C, but this must be weighed against the large amount of liquid sugar.In fact, fruit juice contains just as much sugar as a sugary drink like Coke or Pepsi, and sometimes even more.

Margarine used to be considered a healthy alternative to butter.Fortunately, most people have now realized that this is far from being true.Margarine is a highly processed pseudo-food that has been engineered to look and taste like butter. This increases their trans fat content significantly.

Day 361 of 365

Foods to avoid

Pastries, Cookies and Cakes
Most pastries, cookies and cakes are extremely unhealthy.they are generally made with refined sugar, refined wheat flour and added fats, which are often disturbingly unhealthy fats like shortening (high in trans fats).These tasty treats are literally some of the worst things that you can put into your body. Almost no essential nutrients, but tons of calories and unhealthy ingredients.

French Fries and Potato Chips
Whole, white potatoes are very healthy.However, the same can NOT be said of the products that are made from them, such as french fries and potato chips.These foods are very high in calories, and it is easy to eat excessive amounts. Several studies link consumption of french fries and potato chips with weight gain.

Day 362 of 365

Foods to avoid

Ice Cream

Ice cream is one of the most delicious foods on the planet. Unfortunately, it is also one of the unhealthiest. Most commercial ice cream is loaded with sugar.Ice cream is also high in calories, and it is very easy to eat excessive amounts.

Processed Meat

Even though unprocessed meat can be healthy and nutritious, the same is NOT true for processed meats.Studies show that people who eat processed meats have a higher risk of many serious diseases, including colon cancer, type 2 diabetes and heart diseases.

Day 363 of 365

*Foods to avoid*

_Fast Food Meals_

Generally speaking, “fast food” chains serve only junk foods.The majority of the food they offer is mass-produced, highly engineered junk food with very little nutritional value.These places are often very cheap, but keep in mind that junk food costs you twice.

Agave nectar
Agave nectar is a sweetener that’s often marketed as healthy.

However, it’s highly refined and extremely high in fructose. High amounts of fructose from added sweeteners can be absolutely disastrous for health

In fact, agave nectar is even higher in fructose than many other sweeteners.

Day 364 of 365

*NCDs control at population levels*

At population level NCDs are controled in the following ways

Raise priority accorded to NCDs through international cooperation and advocacy.

Strengthen national capacity, governance, multisectoral action, and partnerships.

Reduce the major modifiable risk factors, such as tobacco use, harmful use of alcohol, unhealthy diets, and physical inactivity.

Develop and implement effective legal frameworks.

Orient health systems through people-centred health care and universal health coverage.

Promote high-quality research and development.

Monitor trends, determinants and progress to achieve global, regional and national targets through evidence-based interventions.

DAY 365 OF 365

Day 365 Of 365
This day marks the end of a very ambitious project aimed at improving ncds literacy in Africa through leveraging on social media. 
The project phase 1 has now been achieved and we move into phase 2 for 2021.
In 2021 we will be launching the Global NCDs 365 app (already available on play store )to ensure continuous NCDs education, access to NCDs patient groups, services and medical camps. 
We will also begin a weekly series of animated video learning  for NCDs education & advocacy 
Finally we wish to thank our  16 partners in 8 countries translating this content to 4 languages ensuring people receive this needed education. Together we will #beatNCDs


Published by Stephen Ogweno

a global health practitioner, NCD advocate and mHealth Innovator

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