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Vegetable quality is the most important indicator that ensures that what we buy will be nutritionally sound and safe to eat. Fresh, brilliant in color, firm, and free of blemish or decay, high-quality vegetables have a better retention profile for vitamins, minerals, and antioxidants compared to lower-quality and/or less fresh ones. Properly grown and harvested vegetables should have less contact with risky pesticides, and organic is the trend where consumers demand safer and more natural produce. The quality starts with the source-good agricultural practices, harvest at the right time, and proper handling are essential to the quality which retains their nutrition.

Post-harvest handling and storage also have a great impact on vegetable quality. As soon as vegetables are harvested, they start to degrade, and consequently, their shelf life, depending on temperature, humidity, and exposure to light. For them to be maintained at their best quality, vegetables should be stored in proper conditions: cold for leafy greens and airy for onions and root crops. Handling from washing, packaging, up to transporting has to be controlled to not cause any damage that can spoilt or contaminate vegetables in advance. Not only do these quality vegetables add taste to your food, but they are safer and more nutritious as well, which is essential for the healthy diet.

To ensure that onions and other vegetables are safe to eat, follow these guidelines:

1. Purchase Fresh Produce: 

Buy vegetables that are firm, unbruised, and free from visible signs of mold or decay.

2. Store Properly:

Onions: Keep in a cool, dry, well-ventilated area. Avoid storing onions near potatoes as they can spoil faster.
Other Vegetables: Refrigerate leafy greens and perishable items. Store root vegetables in a cool, dry place.

3. Wash Thoroughly:

Rinse vegetables under running water before eating or cooking, even if you plan to peel them.
Use a brush to scrub tougher vegetables like carrots or potatoes.
Avoid using soap, detergents, or bleach for cleaning food.

4. Separate and Handle Carefully:

Keep raw vegetables separate from raw meat, seafood, and poultry to avoid cross-contamination.
Use separate cutting boards and utensils for raw produce and meats.

5. Cook When Necessary:

Cooking vegetables thoroughly can kill bacteria and other pathogens. Some vegetables may be safer when cooked, especially if there are concerns about contamination.

6. Check Expiry Dates and Freshness: 

For pre-packaged or processed vegetables, check expiration dates and ensure they look and smell fresh.

7. Peeling: 

If vegetables have thick skins or outer layers, like onions, peeling them can help remove contaminants that may be on the surface.

8. Organic Produce: 

Consider buying organic if you’re concerned about pesticide residues, but still wash them thoroughly as dirt and bacteria can remain.

By following these steps, you can minimize the risk of consuming harmful bacteria or contaminants from your vegetables.





The symptoms from such infections vary depending on the kinds of parasite. Among the most common infections are those caused by the worms, known as anisakiasis, among others, caused by the worms Anisakis. The parasite often causes severe abdominal pain, nausea, vomiting, and diarrhoea within a few hours or up to one day after ingestion of the infected fish. Sometimes, the parasite can penetrate the stomach or wall of the intestines, leading to inflammation and fever. The parasite may also cause allergic reaction from rashes to anaphylaxis. In general, symptoms appear very quickly and therefore there are reasons to find a hospital facility shortly after infection.

Another type of worm that infects a person with the disease diphyllobothriasis is known as fish tapeworm. This parasite develops much more slowly than the first three above, but it does so with abdominal pain, nausea, diarrhea, weight loss. Its signs and symptoms occur weeks to months following the ingestion of infected freshwater fish. In long-standing infections, a deficiency in vitamin B12 has led to secondary anemia and fatigue. Other fluke infections are caused by liver flukes and lead to opisthorchiasis or clonorchiasis, perhaps with an even longer incubation; years may elapse before this disease will present such manifestations as inflammation of the liver and jaundice. Medical consultation is thus advisable immediately if symptoms occur following the consumption of undercooked or raw fish.

A few of the most common parasitic infections acquired from eating raw or undercooked fish, sushi, or sashimi are first, anisakiasis by Anisakis worms, and second due to fish tapeworms diphyllobothriasis. Below is their symptoms as well as timeline:

1. Anisakiasis


Cause: 
Raw or undercooked marine fish containing the Anisakis worm

Symptoms:

  1. Hours after ingestion up to the following day
  2. Severe abdominal pain, nausea, vomiting, and diarrhea.

Later: 
In case the worm attaches to the stomach or intestines, then inflammation and fever occur with allergic reactions in the form of rash or anaphylaxis.

Timeline: Symptoms usually come after hours of eating but could take a day.

2. Diphyllobothriasis:


Cause: Freshwater fish tapeworms by Diphyllobothrium.

Symptoms:

Mild: Some gastroenteritis complaints like abdominal pain, diarrhea, nausea, and sometimes weight loss.

Severe: Like all other chronic infections, there will be anemia and fatigue due to a resultant vitamin B12 deficiency.

Timeline: Signs and symptoms may not occur until weeks to months after ingesting the contaminated fish since the tapeworm takes several weeks to replicate within the intestines.

3. Other Possible Worms:


Opisthorchiasis or Clonorchiasis: The freshwater fish-born liver flukes may manifest signs and symptoms of which include inflammation in the liver, jaundice, and digestive malfunctions even months or years later.

General Timeline:


Hours to days: Anisakiasis (symptoms will be immediate).

Weeks to months: Diphyllobothriasis or other parasitic diseases (with late onset due to incubation periods being longer).

If you suspect any parasitic disease, always see the diagnosis of a medical doctor since they have resulted from consuming raw fish.

 


A fruit smoothie is a perfect, healthy drink, which will raise your daily consumptions of fruits in an easy and rapid manner. The smoothies abound in vitamins, antioxidants, and fibers, supplying all those nutrients the normal drinking liquids lacked. Whether it is to serve as a refreshing breakfast drink, post-workout recovery drink, or midday snack, a fruit smoothie can be easily made to suit different diets to ensure flavor and nutrition in one glass.


One great advantage about fruit smoothies is that you can mix so many ingredients around to fit a huge variation of personal preferences. You just need to mix different fruits like bananas, berries, and mangoes with a base, which can be yogurt, milk, or juice, and the drink will immediately fit your taste and texture preferences. You can add some superfood ingredients such as spinach, chia seeds, or even protein powder, making it perfect for those who want to increase their nutrient intake. Since the fruits are used here with the natural sweetness, many added sugars become unnecessary, making it a wholesome option instead of sugary sodas or juices.


Fruit smoothies are also easy and fast to prepare. In just a few minutes, one can create a wonderful smoothie with just a blender and some basic ingredients. They are also very versatile, allowing you to attempt new combinations of fruits, liquids, and other add-ins. This is something that either a tropical pineapple-mango mix or a fruitier strawberry-banana combination could offer. Fruit smoothies have become one of the most popular treats among the beverage enthusiasts because they provide a refreshing, nourishing drink with flavors as lively as the health benefits to their bodies.


Here's a simple and delicious fruit smoothie recipe:

Ingredients:

  1. 1 banana
  2. 1/2 cup strawberries (fresh or frozen)
  3. 1/2 cup blueberries (fresh or frozen)
  4. 1/2 cup plain Greek yogurt (or any yogurt of choice)
  5. 1/2 cup orange juice (or any juice/milk of choice)
  6. 1 tsp honey or maple syrup (optional, for sweetness)
  7. Ice cubes (optional for a thicker smoothie)

Instructions:


1. Peel the banana and chop it into pieces.

2. Add the banana, strawberries, blueberries, yogurt, and juice to a blender.

3. Blend until smooth and creamy.

4. Taste and add honey or maple syrup if desired.

5. If you want a thicker smoothie, add some ice cubes and blend again.

6. Pour into a glass and enjoy!


You can customize the recipe with your favorite fruits and adjust the consistency with more or less liquid.






Preventing diabetes-related complications involves managing blood sugar levels, adopting a healthy lifestyle, and maintaining regular medical checkups.

Here are some key strategies:

1. Control Blood Sugar: 

Regularly monitor your blood sugar levels and follow your doctor's recommendations for medication and insulin management.

2. Healthy Diet: 

Focus on a balanced diet with high-fiber foods, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and refined carbs.

3. Stay Active: 

Engage in regular physical activity, such as walking, cycling, or swimming, to improve insulin sensitivity and manage weight.

4. Regular Checkups: 

Schedule regular visits with your healthcare provider to monitor for early signs of complications, such as eye exams, kidney function tests, and foot care.

5. Manage Blood Pressure and Cholesterol: 

Keep your blood pressure and cholesterol levels in check to prevent heart disease and stroke, common complications of diabetes.

6. Quit Smoking: 

Smoking increases the risk of heart disease, nerve damage, and infections, especially in people with diabetes.

7. Foot Care: 

Inspect your feet daily for sores or signs of infection, as diabetes can lead to poor circulation and nerve damage, increasing the risk of foot problems.

8. Stay Hydrated and Sleep Well: 

Drink plenty of water and get adequate sleep to support overall health and reduce stress, which can raise blood sugar levels.

By following these steps and staying proactive about your health, you can significantly reduce the risk of diabetes-related complications.



Ingredients:

  1. 2 cups dried lima beans (or 3 cups fresh/frozen)
  2. 1 medium onion, chopped
  3. 2 garlic cloves, minced
  4. 1 carrot, diced
  5. 1 celery stalk, diced
  6. 1 can (14 oz) diced tomatoes
  7. 4 cups vegetable or chicken broth
  8. 1 tablespoon olive oil
  9. 1 bay leaf
  10. 1 teaspoon dried thyme
  11. 1 teaspoon paprika
  12. Salt and pepper to taste
  13. Fresh parsley for garnish (optional)

Instructions:

1. Prepare the Beans:

If using dried lima beans, rinse them thoroughly and soak them overnight (about 8–12 hours). After soaking, drain and rinse them.

2. Cook the Beans:

Place the soaked lima beans in a large pot and cover them with fresh water. Bring to a boil and cook for 10-15 minutes. Drain and set aside.

3. Sauté Vegetables:

Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for 5–7 minutes, until softened.


4. Add Tomatoes and Spices:

Stir in the diced tomatoes, bay leaf, thyme, paprika, salt, and pepper. Cook for another 2–3 minutes, letting the tomatoes soften.

5. Simmer the Stew:

Add the pre-cooked lima beans and vegetable/chicken broth to the pot. Bring everything to a boil, then reduce the heat to low. Simmer for about 30–40 minutes, until the lima beans are tender and the flavors are well combined. Add more broth if needed for a stew-like consistency.

6. Adjust Seasoning and Serve:

Remove the bay leaf, taste, and adjust seasoning if necessary. Garnish with fresh parsley, if desired.

Serving Suggestions:


  • Serve the stew with crusty bread or over rice for a hearty meal.
  • You can also add a drizzle of olive oil or a squeeze of lemon for added brightness.


Enjoy this healthy, comforting dish!



Examining diabetic food is crucial for managing blood sugar levels effectively. When selecting food for someone with diabetes, it's essential to consider several factors that impact blood sugar control. Here are the steps to help you evaluate whether a food is suitable for a diabetic diet:

1. Check the Glycemic Index (GI)

   - Why: The Glycemic Index measures how quickly carbohydrates in food raise blood sugar. Foods with a low or moderate GI are better for blood sugar control.

   - Action: Choose foods with a low GI (55 or below) like whole grains, legumes, and non-starchy vegetables.

   - Avoid: High GI foods like white bread, sugary cereals, and processed snacks.

2. Assess the Total Carbohydrate Content

   - Why: Carbohydrates directly affect blood sugar levels. Monitoring the total amount of carbs helps manage post-meal blood glucose spikes.

   - Action: Look at the nutrition label for the total carbohydrates per serving. Choose foods that are low in carbs or have healthy, complex carbohydrates like fiber.

   - Tip: Aim for 15-30 grams of carbohydrates per meal, depending on individual needs.

3. Look at Fiber Content

   - Why: Fiber slows down the digestion of carbohydrates, which helps to prevent rapid blood sugar spikes.

   - Action: Select foods with high fiber content (5 grams or more per serving).

   - Examples: Whole grains, fruits with the skin, beans, and vegetables are good sources of fiber.

4. Evaluate Added Sugars

   - Why: Added sugars cause a rapid increase in blood sugar and can lead to poor diabetes control.

   - Action: Check the ingredient list for any added sugars like sucrose, glucose, high fructose corn syrup, etc.

   - Tip: Aim for foods with little to no added sugars and always prefer naturally sweet foods like fruits in moderation.

5. Examine Fat Content

   - Why: The type and amount of fat in food can affect insulin sensitivity and heart health, which is important for diabetics.

   - Action: Choose foods with healthy fats (monounsaturated and polyunsaturated fats) like those found in nuts, seeds, and olive oil. Limit saturated and trans fats.

   - Tip: Look for foods with less than 1-2 grams of saturated fat per serving.

6. Check Portion Sizes

   - Why: Portion control is key to preventing overeating and managing blood sugar.

   - Action: Pay attention to the serving size listed on the nutrition label. Some foods might seem healthy but can still affect blood sugar if eaten in large amounts.

   - Tip: Measure food portions, especially for carbs like rice, pasta, and bread.

7. Monitor Sodium Levels

   - Why: People with diabetes are at higher risk for heart disease, and high sodium intake can raise blood pressure.

   - Action: Choose foods that are low in sodium (140 mg or less per serving).

   - Avoid: Highly processed and salty foods like canned soups, salty snacks, and processed meats.

8. Consider Protein Content

   - Why: Protein helps stabilize blood sugar by slowing the absorption of carbs.

   - Action: Look for foods that contain a good amount of protein, like lean meats, poultry, fish, tofu, eggs, and legumes.

   - Tip: Aim for 10-20 grams of protein per meal.

9. Examine Ingredients for Hidden Carbs and Sugars

   - Why: Processed foods can contain hidden sugars and refined carbohydrates, which can negatively impact blood sugar levels.

   - Action: Review the ingredient list for hidden carbs like corn syrup, maltose, or dextrose. Avoid highly processed foods.

10. Look for Diabetic-Friendly Labels

   -Why: Some food products are specifically designed for people with diabetes.

   - Action: Choose foods labeled as "diabetic-friendly," but still verify the nutrition content to ensure they meet your dietary needs.

11. Check the Type of Sweeteners

   - Why: Sugar substitutes are often used in diabetic-friendly foods, but not all are beneficial for blood sugar control.

   - Action: Opt for sweeteners like stevia or monk fruit, which have minimal impact on blood glucose. Be cautious with artificial sweeteners and sugar alcohols as they may have other health impacts.

By following these steps, you can better evaluate and select foods that help manage blood sugar levels effectively while ensuring balanced nutrition.


Ingredients

  1. 1 cup frozen unsweetened pitted dark sweet cherries
  2. 1 cup unsweetened chocolate almond milk
  3. 5.3 to 6-ounce carton vanilla fat-free Greek yogurt
  4. ½ medium banana (see Tip)
  5. 2 tablespoons unsweetened cocoa powder
  6. 2 tablespoons almond butter
  7. 1 teaspoon instant espresso coffee powder
  8. 1 teaspoon vanilla
  9. 2 cups ice cubes
  10. 1 tablespoon Dark chocolate shavings, chocolate-covered espresso beans

Directions

  1. In a blender combine the cherries, almond milk, Greek yogurt, banana, cocoa powder, almond butter, espresso coffee powder and vanilla. 
  2. Cover and blend until smooth. 
  3. Add ice cubes; cover and blend until smooth. 
  4. Pour into glasses and if desired, top with chocolate shavings, chocolate-covered espresso beans and/or additional banana slices





Ingredients

  1. 7 cups water, divided
  2. 6 black tea bags
  3. 3 cups fresh raspberries, plus more for garnish
  4. 2 tablespoons fresh lemon juice
  5. Ice cubes
  6. Lemon slices for garnish (optional)

Directions

  1. Place 4 cups water in a medium saucepan over high heat; bring to a boil, uncovered. Remove from heat. Add tea bags and steep for 5 minutes. Remove the tea bags, lightly pressing the liquid out of the bags; discard the tea bags. Let the tea cool at room temperature for 10 to 15 minutes.
  2. Meanwhile, combine raspberries and the remaining 3 cups water in a medium saucepan; bring to a boil over high heat. Reduce heat to medium-low and simmer for 10 minutes. Remove from heat; use a fork to smash any remaining whole raspberries. (Alternatively, process with an immersion blender until the raspberries are pureed, about 30 seconds.) Pour through a fine-mesh strainer into a medium bowl; discard solids.
  3. Transfer the cooled tea to a pitcher; stir in the raspberry liquid and lemon juice. Refrigerate until completely chilled, at least 1 hour or up to 8 hours.
  4. To serve, fill 8 (16-ounce) glasses with ice and add about 3/4 cup tea to each. Garnish with lemon slices and additional raspberries, if desired.






Diabetics have the opportunity to eat any kind of fruit, but within a daily limit. The important thing, then, is not to overeat it. Why? Various fruits contain high levels of natural sugar, such as bananas, for example. Therefore, experts advise eating those with peels.

How many pieces of fruit can you eat per day? At least two or four pieces. Keep in mind that a medium-sized fresh fruit provides up to 15 grams of carbohydrates, which is the equivalent of two tablespoons of nuts and half a glass of juice.

Below we present the most popular fruits for people with diabetes and the amount of carbohydrates they provide per 100 grams:

  1. Strawberries. Provides 6.8 grams of carbohydrates per 100 grams; it is advisable to consume a quarter cup.
  2. Blackberries. They provide 12.3 grams of carbohydrates per 100 grams; it is advisable to consume three-quarters of a cup.
  3. Mandarins. They provide 9.6 grams of carbohydrates per 100 grams; it is advisable to consume two small mandarins.
  4. Pears. Provides 17.3 grams of carbohydrates per 100 grams; it is advisable to consume a small pear.
  5. Oranges. Provides 20.7 grams of carbohydrates per 100 grams; it is advisable to consume a small orange.
  6. Apples. Provides 11.5 grams of carbohydrates per 100 grams; it is advisable to eat a small apple.
  7. Plums. Provides 12.4 grams of carbohydrates per 100 grams; it is advisable to consume one medium plum.
  8. Red guavas. Provides 22 grams of carbohydrates per 100 grams; it is advisable to consume a medium guava.
  9. Avocados. Provides 13.8 grams of carbohydrates per 100 grams; it is advisable to consume two slices of avocado.
  10. Peaches. Provides 9.3 grams of carbohydrates per 100 grams; it is advisable to consume a medium peach.
  11. Kiwis. Provides 13.8 grams of carbohydrates per 100 grams; it is advisable to consume two medium-sized kiwis.
  12. Melons. They provide 7.5 grams of carbohydrates per 100 grams; it is advisable to consume one cup, but cut into cubes.
You should know that these fruits in juice usually have a higher sugar content (especially if they are processed) and a lower fiber level. This causes blood glucose to rise after consumption, which is why it is recommended to consume them in small quantities. In addition, due to their low fiber level, they do not usually generate a feeling of satiety. You should also consider doing an exercise routine after eating fruit, as this will help eliminate excess glycemic control.

 


Ingredients

  1. 1 cup unsweetened oat milk
  2. ½ cup quick oats
  3. ⅛ teaspoon salt
  4. 1 tablespoon toasted unsweetened shredded coconut, divided
  5. 1 teaspoon packed brown sugar
  6. ¼ teaspoon vanilla extract
  7. ¼ cup diced ripe mango, fresh or frozen
  8. ½ teaspoon chia seeds

Directions

  1. Bring oat milk to a boil in a small pot over high heat. 
  2. Reduce heat to medium. 
  3. Stir in oats and salt; cook, stirring occasionally, until most of the liquid is absorbed and the bubbles from the oat milk become smaller, 1 to 2 minutes. 
  4. Remove from heat and stir in 1 1/2 teaspoons coconut, brown sugar and vanilla; transfer to a serving bowl. 
  5. Top with mango, the remaining 1 1/2 teaspoons coconut and chia seeds.


Ingredients

  1. 1 teaspoon avocado oil or canola oil
  2. 1 corn tortilla
  3. 1 cup lightly packed baby spinach
  4. 1 large egg
  5. 2 tablespoons crumbled feta cheese
  6. Hot sauce for garnish (optional)

Directions

  1. Heat oil in a small nonstick skillet over medium heat. 
  2. Cook tortilla, flipping once, until softened, about 1 minute total; transfer to a plate. 
  3. Add spinach to the pan; cook, stirring, until just barely wilted, about 1 minute. 
  4. Transfer to the tortilla. Sprinkle feta in an egg-sized circle in the pan, leaving an open spot in the center.
  5. Break egg into the feta. Cover and cook until the egg is done to your liking, about 2 minutes for over easy. 
  6. Transfer to the spinach and drizzle with hot sauce, if desired.

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