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Study associates consuming 3 servings of whole grains daily with smaller increases in waist size, blood pressure and blood sugar levels over time.

Increase whole grain intake to reduce your waist size and BP, suggests study

Higher whole-grain intake linked to lower rise in waist size, blood sugar, BP
Comparison between 3 servings versus less than half a serving per day
Study analysed impact of eating whole and refined grains over time
Risk factors studied:&nbsp;waist size, BP, blood sugar, triglyceride and HDL
1 serving = 1 slice whole-grain bread,&nbsp;half cup of rolled oats or brown rice
Waist size increased 1 inch in low intake group, half-inch in high intake group
Average blood sugar and systolic BP also lower in the high intake group
Eating whole-grain food good for weight control &amp; heart disease prevention
Dietary fibre keeps you full for longer, controls post-meal blood sugar spikes
Whole-grains:&nbsp;wheat, corn, brown rice, oats,&nbsp;amaranth,&nbsp;ragi,&nbsp;barley,&nbsp;quinoa,&nbsp;jowar

Study associates consuming 3 servings of whole grains daily with smaller increases in waist size, blood pressure and blood sugar levels over time.

Adults who consume at least three servings of whole-grain in a day witness much smaller increases in waist size, blood pressure and blood sugar in comparison to people who eat less than half a serving per day, finds new research.&nbsp;&nbsp;
Published&nbsp;in the&nbsp;Journal of Nutrition, the study analysed the impact of eating&nbsp;whole and refined grains over time across five risk factors&nbsp;of heart disease. The factors included waist size, blood pressure, blood sugar, triglyceride, and HDL or good cholesterol.&nbsp;
The research defined one serving of whole grains as one slice of whole-grain bread, a half cup of rolled oats cereal, or a half-cup of brown rice.
SEE MORE&nbsp;<a href="https://www.editorji.com/story/on-a-low-carb-diet-don-t-miss-these-grains-1598064073953">On a low-carb diet? Don&rsquo;t miss these grains!</a>
As per the grain consumption&nbsp;data&nbsp;of 3,100 people over a median of 18 years, the low whole-grain group&nbsp;witnessed a&nbsp;rise&nbsp;of 1 inch&nbsp;in their waist size&nbsp;on average whereas the increase was&nbsp;about&nbsp;half an inch for the higher intake group.&nbsp;&nbsp;
What&rsquo;s more, the average increase in blood&nbsp;sugar levels and systolic blood pressure was also lower in the high intake group, even after adjusting for waistline&nbsp;differences. The research team noted that eating whole-grain&nbsp;food as part of a healthy diet can be helpful in not just losing or maintaining weight as we age, but it may also protect against heart disease.&nbsp;
Elaborating on the importance of whole grains, the authors said that the dietary&nbsp;fibre&nbsp;in whole grains helps you feel full for longer&nbsp;and controls post-meal blood sugar spikes. While magnesium, potassium and antioxidants may contribute to lowering blood pressure.
Some great examples of whole grains include wheat, corn, brown rice, oats,&nbsp;amaranth,&nbsp;ragi,&nbsp;barley,&nbsp;quinoa&nbsp;and&nbsp;jowar.
SEE MORE&nbsp;<a href="https://www.editorji.com/story/gluten-free-alternatives-grains-you-can-include-in-your-diet-1600142825168">Gluten-free alternatives: grains you can include in your diet</a>

Researchers at Anna University in Chennai, have innovated a biodegradable material to detect blood sugar levels in diabetics through body sweat.

Biodegradable skin patch to monitor blood sugar from sweat: A new way to monitor blood sugar levels

Biodegradable skin patch to monitor blood sugar from sweat: Find out how!

Monitor blood sugar through sweat using a biodegradable skin patch
Device can track the concentration of glucose &amp; alcohol in sweat
The cellulose material completely degrades within 15 days

Researchers at Anna University in Chennai, have innovated a biodegradable material to detect blood sugar levels in diabetics through body sweat.

Researchers at Chennai&rsquo;s Anna University have developed a biodegradable skin patch that can detect glucose and alcohol levels from sweat. This biodegradable material is also environmentally friendly and will reduce the use of disposable glucose test strips, which are made of non-biodegradable plastic.
Also watch:&nbsp;<a href="https://www.editorji.com/story/why-your-blood-sugar-is-high-in-the-morning-here-s-how-to-lower-it-1620536726140">Why your blood sugar is high in the morning? Here's how to lower it</a>
The transparent polymer features a non-invasive and wearable sensor that can be attached to a smartwatch. The device can track the concentration of glucose and alcohol in the sweat and also alert the wearer if the alcohol consumption is higher than a set limit.
According to the researchers, the cellulose material completely degrades within 15 days. It should be noted that the polymer material is antibacterial and people with sensitive skin can also use it without any fear of skin infections.
Also watch:<a href="https://www.editorji.com/story/tasty-diabetic-friendly-breakfast-ideas-to-start-your-day-right-1624420149474">&nbsp;Tasty, diabetic-friendly breakfast ideas to start your day right!</a>

We've listed for you some potential benefits of walking after eating, as suggested by the National Institute of Health (NIH), take a look!

Walking after eating: Let’s discuss its health benefits

The positive effects of exercise on health have been proven time and time again. But if you can&rsquo;t fit exercising or hitting the gym in your schedule, then something as simple as walking just might be the solution.
In recent years, a growing trend in the health and fitness community is to take a short walk after dinner to yield various health benefits. According to the National Center for Biotechnology Information (NCBI), walking burns calories, activates your digestive system and helps get those nutrients absorbed better.&nbsp;
It should be noted that the ideal walk length recommended by the Centers for Disease Control and Prevention (CDC) is 30 minutes. However, if someone cannot manage this, they can break the amount into shorter walks and gradually increase the duration&nbsp;when they feel more comfortable.
We've listed for you some potential benefits of walking after eating, as suggested by the National Institute of Health (NIH), take a look!
Improves digestion
Walking gives a boost to the way your digestive system works. When you walk after having dinner, your body produces more gastric enzymes and your stomach works efficiently to assimilate the nutrients it has absorbed. Better digestion also means you&rsquo;ll be less prone to constipation, bloating, heartburn and acid reflux symptoms.
Boosts metabolism
If you want to boost your metabolism, don&rsquo;t lay on that couch after eating. Go out for a walk instead! Walking helps&nbsp;you burn more calories and stay&nbsp;fit. If you want to burn that&nbsp;stubborn belly fat, this might be the best solution.&nbsp;
Regulates blood sugar level
Walking after dinner for diabetics&nbsp;works wonders and helps in prevention too. Your glucose levels peak 30 minutes after a meal. When you go for a walk, you end up utilising some of the glucose in your blood. Thus, walking after having a meal keeps your blood sugar in check and eliminates the risk of hyperglycemia.&nbsp;
Supports mental health
Walking is a possible way to improve mental health. This is because it&nbsp;reduces stress hormones, including adrenaline and cortisol. When a person goes for a walk, the body releases endorphins that act as natural painkillers. These decrease discomfort, boost mood, reduce stress and induce feelings of relaxation.
Reduces cravings&nbsp;
If you&rsquo;re the type who reaches out for late-night snacks and unhealthy foods before going to bed, take a walk. It will help you feel more satiated after your meal and curb cravings naturally.

Exercise is associated with many&nbsp;positive health benefitsWalking burns calories and&nbsp;activates your digestive system
The ideal walk length recommended by&nbsp;CDC is 30 minutes
Walking improves symptoms such as&nbsp;gas and boating
Walking after having a meal keeps your&nbsp;blood sugar in check
Walking reduces stress hormones, including&nbsp;adrenaline and cortisol
Walking after dinner&nbsp;curbs late night cravings&nbsp;naturally

The positive effects of exercise on health have been proven time and time again. But if you can&rsquo;t fit exercising or hitting the gym in your schedule, then something as simple as walking just might be the solution.

The positive effects of exercise on health have been proven time and time again. But if you can&rsquo;t fit exercising or hitting the gym in your schedule, then something as simple as walking just might be the solution.
In recent years, a growing trend in the health and fitness community is to take a short walk after dinner to yield various health benefits. According to the National Center for Biotechnology Information (NCBI), walking burns calories, activates your digestive system and helps get those nutrients absorbed better.&nbsp;
It should be noted that the ideal walk length recommended by the Centers for Disease Control and Prevention (CDC) is 30 minutes. However, if someone cannot manage this, they can break the amount into shorter walks and gradually increase the duration&nbsp;when they feel more comfortable.
We've listed for you some potential benefits of walking after eating, as suggested by the National Institute of Health (NIH), take a look!
<h3>Improves digestion</h3>
<a href="https://www.editorji.com/story/slow-walking-could-be-a-sign-of-faster-ageing-1571131477396" target="_blank">Walking</a> gives a boost to the way your digestive system works. When you walk after having dinner, your body produces more gastric enzymes and your stomach works efficiently to assimilate the nutrients it has absorbed. Better digestion also means you&rsquo;ll be less prone to constipation, bloating, heartburn and acid reflux symptoms.
Also Read:&nbsp;<a href="https://www.editorji.com/story/a-walk-in-the-park-may-help-beat-work-related-stress-study-1610540035312" target="_blank">A walk in the park may help beat work-related stress: study</a>
Boosts metabolism
If you want to boost your metabolism, don&rsquo;t lay on that couch after eating. Go out for a walk instead! Walking helps&nbsp;you burn more calories and stay&nbsp;fit. If you want to burn that&nbsp;stubborn belly fat, this might be the best solution.&nbsp;
<h3>Regulates blood sugar level</h3>
Walking after dinner for diabetics&nbsp;works wonders and helps in prevention too. Your glucose levels peak 30 minutes after a meal. When you go for a walk, you end up utilising some of the glucose in your blood. Thus, walking after having a meal keeps your blood sugar in check and eliminates the risk of hyperglycemia.&nbsp;
<h3>Supports mental health</h3>
Walking is a possible way to improve mental health. This is because it&nbsp;reduces stress hormones, including adrenaline and cortisol. When a person goes for a walk, the body releases endorphins that act as natural painkillers. These decrease discomfort, boost mood, reduce stress and induce feelings of relaxation.
<h3>Reduces cravings&nbsp;</h3>
If you&rsquo;re the type who reaches out for late-night snacks and unhealthy foods before going to bed, take a walk. It will help you feel more satiated after your meal and curb cravings naturally.
Also Read:&nbsp;<a href="https://www.editorji.com/story/weight-lifting-better-than-walking-or-cycling-for-the-heart-study-1542696343998" target="_blank">Weight lifting better than walking or cycling, for the heart: Study</a>

You might have read about the &lsquo;Glycemic&nbsp;Index&rsquo;&nbsp;as part of a dietary guidance or on food packages,&nbsp;but what does it really mean? In the simplest words,&nbsp;the&nbsp;glycemic&nbsp;index (GI) is a ranking measurement of&nbsp;how quickly a food causes our blood sugar levels to rise.&nbsp;&nbsp;
The&nbsp;International Organization for Standardization (ISO) ranks different foods on a scale of one to 100, and at the top&nbsp;sits&nbsp;pure glucose at 100 as a point of reference.&nbsp;&nbsp;
The&nbsp;Glycemic&nbsp;Index Foundation (GIF)&nbsp;classify the&nbsp;foods into three GI categories. Foods ranked 55 or below are considered low&nbsp;glycemic, 56-59&nbsp;is marked as medium GI and anything above 70 is believed to be high GI.&nbsp;&nbsp;
Low GI foods&nbsp;are digested and absorbed at a slower rate. They are generally&nbsp;rich in&nbsp;fibre, protein and/or fat. Some examples of low GI foods&nbsp;include&nbsp;apples (28),&nbsp;vegetables like spinach, celery, cucumber&nbsp;and tomatoes (15) as well as peanuts (21) and lentils (41).&nbsp;
Foods that are placed high on the GI scale are often, but not always, loaded with&nbsp;processed carbohydrates and sugars. A&nbsp;few famous examples of high GI foods include white bread (79),&nbsp;corn flakes (77),&nbsp;fruits like watermelon (72) and pineapple&nbsp;(66)&nbsp;as well as dried fruits such as dates (100).&nbsp;
While there&rsquo;s no need to jump the gun and only eat low&nbsp;glycemic&nbsp;foods, the ranking helps people choose foods based on their dietary needs and control how much sugar and carbohydrates they are consuming in their diet. At the end of the day, a well-balanced diet packed with all essential macro and micronutrients is better than any diet fad!

What is the Glycemic Index? Foods known to be low or high GI

GLYCEMIC INDEX&nbsp;
Ranking of how quickly a food causes blood sugar levels to rise
GI ranking helps you choose foods based on your dietary needs
Classification by&nbsp;Glycemic&nbsp;Index Foundation Low GI - Foods ranked 55 or below Medium GI - Foods ranked 56 - 59 High GI - Foods ranked above 70
Low&nbsp;Glycemic&nbsp;Index Foods Apple - 28 Spinach - 15 Celery - 15 Cucumber - 15&nbsp; Tomatoes - 15 Peanuts - 21 Lentils - 41
High&nbsp;Glycemic&nbsp;Index Foods White bread - 79 Corn flakes - 77 Watermelon&nbsp;- 72 Pineapple&nbsp;- 66 Dates - 100 Dried cranberry - 62 Raisins - 64

You might have read about the &lsquo;Glycemic&nbsp;Index&rsquo;&nbsp;as part of a dietary guidance or on food packages,&nbsp;but what does it really mean? In the simplest words,&nbsp;the&nbsp;glycemic&nbsp;index (GI) is a ranking measurement of&nbsp;how quickly a food causes our blood sugar levels to rise.&nbsp;&nbsp;
The&nbsp;International Organization for Standardization (ISO) ranks different foods on a scale of one to 100, and at the top&nbsp;sits&nbsp;pure glucose at 100 as a point of reference.&nbsp;&nbsp;
The&nbsp;Glycemic&nbsp;Index Foundation (GIF)&nbsp;classify the&nbsp;foods into three GI categories. Foods ranked 55 or below are considered low&nbsp;glycemic, 56-59&nbsp;is marked as medium GI and anything above 70 is believed to be high GI.&nbsp;&nbsp;
Low GI foods&nbsp;are digested and absorbed at a slower rate. They are generally&nbsp;rich in&nbsp;fibre, protein and/or fat. Some examples of low GI foods&nbsp;include&nbsp;apples (28),&nbsp;vegetables like spinach, celery, cucumber&nbsp;and tomatoes (15) as well as peanuts (21) and lentils (41).&nbsp;
Foods that are placed high on the GI scale are often, but not always, loaded with&nbsp;processed carbohydrates and sugars. A&nbsp;few famous examples of high GI foods include white bread (79),&nbsp;corn flakes (77),&nbsp;fruits like watermelon (72) and pineapple&nbsp;(66)&nbsp;as well as dried fruits such as dates (100).&nbsp;
While there&rsquo;s no need to jump the gun and only eat low&nbsp;glycemic&nbsp;foods, the ranking helps people choose foods based on their dietary needs and control how much sugar and carbohydrates they are consuming in their diet. At the end of the day, a well-balanced diet packed with all essential macro and micronutrients is better than any diet fad!

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