Negative calorie food refers to those items that consume more energy during their digestion, in comparison to the amount of energy they gives to the body. We can say that the calorie cost of digesting the food would be greater than its energy content.
These foods are typically high in fibre and have a low glycaemic index. Calories are an important component of food and everything we eat has calories. Calories are of two types. One is empty calories which don't have much nutritive value but just has calories and promotes weight gain. Foods with high fibre and water content usually have fewer calories and we need more energy to digest them, these are called negative calorie foods. These foods help to lose weight as they are not only low in calories but also help to burn out more calories than others. Most negative calorie foods are plant-based.
Here we are sharing the following 10 negative calorie foods:
It contains 16 kcal/100g. It is rich in fibre, vitamin A, C and Folate. It is one of the most popular negative food items as most of its calorie value is stored in cellulose. Our body receives very few calories from celery as it is full of undigested fibre.
Colourful berries such as blueberries, strawberries, raspberries typically contain just 32 kcal for a half-cup quantity. Berries are called negative calorie foods because of their low glycaemic index and their protein content. It also contains antioxidants, which protects us from various cancers.
It has 19kcal/100g. Apart from its water content, it is an excellent source of fibre, potassium and vitamin C. Tomatoes also contain lycopene, an antioxidant known to protect us from skin cancer.
They contain 41 kcal/100g. Its vitamin A content is good for the eyes. Carrot fibre content keeps the stomach full for a longer time thus helps in weight loss.
It contains 15 kcal/100g. This vegetable has high water content which is great to satisfy thirst along with providing all the necessary vitamins and minerals. The water content present in cucumbers is great for hydration. Along with quenching thirst, this fruit provides dietary fibre and is good for irritable bowel syndrome and diabetic patients.
It has 30 kcal/100g. Some of the benefits of watermelon rind include a healthy heart, provide hydration and regulation of blood pressure. Additionally, watermelon seeds also have many health benefits starting from the prevention of anaemia to immune-boosting properties. The water content present in watermelon and vitamins A, B6, C along with lycopene act as an immune-boosting food.
It provides 52 kcal/100g. Apple contains a good amount of antioxidants, vitamin C and fibres. Apple's high fibre content helps in weight loss and it also helps to boost cognitive performance. Quercetin, an antioxidant present in apples, is also associated with lowering the risk of type 2 Diabetes.
It contains 34 kcal/100g. Its vitamin A content improves vision. Calcium, Phosphorus, vitamin K content is essential for healthy bone development. Iron and folic acid help to prevent anaemia. Kaempferol, a flavonoid present in broccoli, has anti-inflammatory properties. Broccoli is also rich in Alpha linolenic acid (ALA) which is crucial for brain growth and development.
It contains about 17 kcal/100g. It is packed with many important vitamins, minerals and antioxidants. This has high fibre content and a low-calorie count. Fibre plays an important role in digestion. Zeaxanthin, present in Zucchini, plays an important role in preventing oxidative stress and improves eye health.
It provides about 15 kcal/100g. Its vitamin C, Calcium, vitamin K, vitamin A content helps in boosting immunity. The fibre content of lettuce helps in weight loss. It is also associated with a healthy heart and maintaining eye health.
Are There Any Side Effects?
There is no evidence that eating negative calorie foods leads to side effects. However, directly eating low amounts of calories is not advised if you are not under the supervision of a dietician. The calorie requirement to reduce weight is individualised. The requirement varies depending on the person's height, weight, BMI, BMR, and physical activity.
These foods can be added to our daily diet as snacks or cooking ingredients. Cucumber, tomatoes, carrots and lettuce can be used in various salads. Berries, apple or watermelon fruit can be used as a mid-morning or evening snack. Broccoli, zucchini or lettuce can be used in various preparations during cooking.
Read More► Should Carbs Be Completely Stopped During Weight Loss?
Many people believe that heart disease typically affects men. Unfortunately, this is far from the truth. Coronary heart disease is the leading cause of mortality not only among men, but also among women. But women are actually at greater risk if not detected early, and this exacerbates the issue.
Signs of poor heart health do not appear as visibly in women as it does in men. What this means is that if a man has a heart issue, there are specific symptoms like angina which can be spotted easily and the right course of action be recommended. The same issue in a woman may not result in a sign or symptom that can be easily spotted. So often, their symptoms go ignored or unrecognised and they do not receive timely intervention to correct the problem. The issue is so acute that today 1 in 3 deaths among women is due to coronary heart disease.
There is also a significant lack of self-awareness among women about risk factors and the prevention of CVDs. Women don't only attend to matters of the home, but they hold positions at leading companies, and continue to rise to the occasion and meet impossible demands on their time. Through all of this, they take care of the emotional needs of their family members and loved ones; and still culturally are predisposed to putting the needs of others before their own. The stress they experience, among other common risk factors, often goes unnoticed by those around them. And stress has a greater influence on CVD risk in women vs men. Along with stress, other factors like diet quantity and quality also have a greater influence on CVD risk in women vs men. Additionally, women are also impacted by female-specific risk factors for CVD like polycystic Ovarian syndrome PCOS, preeclampsia, pregnancy induced hypertension and gestational diabetes.
In such a situation where symptoms of a heart problem do not manifest visibly, it is extremely important for women to be aware of their own risk factors and adopt proactive measures to take care of their heart health. For example, one risk factor, stress has been linked to a greater intake of energy and nutrient-dense foods, mainly sources of sugar and fat, and to poor diet quality. Women can take simple steps like reducing unhealthy fats and products with high content of sugar and salt to improve the quality of their diet. Choose ingredients that are good for the heart, like oatmeal, wholegrains, fiber rich vegetables, blended oils with the right balance of fatty acids, legumes, soy products, and the like. Regular and consistent exercise, adequate sleep, and other such lifestyle modifications can help maintain heart health in the long term.
Furthermore with signs of poor heart health not manifesting visibly in women, it is crucial that they get regular health check-ups done to assess their risk proactively. Self-awareness and early identification of cardiovascular risk factors can lead to better prevention of CVD in women.
This World Heart Day, let's choose self-care. Get a simple heart check-up done and encourage other women in yourselves too, to get the same done. Take proactive steps for heart health today.
(By Brajesh Kunwar)
Read More► Myth or Fact: Exercise Must Be Avoided After A Heart Attack
Bhopal- A team of scientists at the Indian Institute of Science Education and Research (IISER) Bhopal have in a review identified the biomolecular relationships between Covid-19, ageing, and diabetes.
The review, published in the journal Molecular and Cellular Biochemistry, presented that existing drugs used to treat diabetes, obesity and ageing can potentially be used to treat Covid-19. Similar naturally existing biomolecules were also explored in combination for the Covid treatment.
"There are classes of compounds such as polyphenols found in plant-based food, curcumin (found in turmeric), and resveratrol (found in grapes), have been shown to not only slow down the ageing process, but also possess anti-viral properties," said Dr. Amjad Husain, Principal Scientist, and CEO of Innovation and Incubation Center for Entrepreneurship (IICE), IISER Bhopal, in a statement.
Some other polyphenols that the researchers have identified as being useful for both Covid-19 treatment and comorbidity conditions such as diabetes and ageing may include catechins (present in green tea, cocoa and berries), procyanidins (found in apples, cinnamon and grape skin), and theaflavin (found in black tea).
The researchers also present evidence of some existing potential anti-ageing drugs such as Rapamycin that can be explored for the Covid-19 treatment because of the common biochemical pathways associated with these diseases. Another such example is a drug Metformin , which is usually used to control blood sugar.
The review showed that at the molecular level, there are intersecting pathways that are common to diabetes, ageing, and Covid-19. All three conditions are associated with oxidative stress and lowering of the immune response and complications arising from them lead to the onset of numerous other diseases such as cardiovascular disorders, eye diseases, neuropathy (nerve diseases), and nephropathy (kidney problems).
The researchers believe that an ideal therapeutic candidate for Covid-19 should be able to target the pathways that are common to diabetes, ageing and the SARS-CoV-2 infection.
Further, computational studies showed that lipids present in cell membranes play an important role in coronavirus infectivity.
Natural compounds such as polyphenols may affect the binding of the virus to host receptors and the molecular interactions required for virus replication and release, thereby stopping the infection in its early stages, the team explained.
Read More► Risk of Stroke Increases With Insulin Resistance: Study
Hyderabad- People suffering from arthritis should maintain an active lifestyle as physical exercise reduces inflammation by reducing fat and increasing the production and release of anti-inflammatory molecules, say doctors on World Arthritis Day.
Each year, October 12 is commemorated as World Arthritis Day, and this year, doctors recommend people to take a pledge to enhance awareness about arthritis, its related problems, to stay fit and active, and strive towards reducing the overall arthritis case burden in the country.
Arthritis is an autoimmune condition or a degenerative joint disorder, both causing inflammation in the joints, and these are chronic-cum debilitating problems. At present, there is no specified cure for this ailment, except to live with the problem and manage it from time to time, using steroids. Arthritis can cause severe pain, reduces the quality of life, and decrease people's ability to function.
Doctors warn that more Indians could become victims of arthritis-linked problems due to overweight and obesity. The prevalence of overweight and obesity in India is increasing faster than the world average.
The prevalence of overweight increased from 8.4 percent to 15.5 percent among women between 1998 and 2020, and the prevalence of obesity increased from 2.2 percent to 5.1 percent over the same period. Men are not behind in this problem, and together they are adding to the rising burden of arthritis cases in the country.
"Overweight or obesity along with problems like diabetes, suffering from a traumatic injury to joints, congenital joint deformities, could lead to arthritis problems. While there is a slight difference in osteoarthritis and rheumatoid arthritis, both cause severe damage to human functions. And people who are obese are likely to suffer more than lighter peers after they cross a certain age threshold," said Jagan Mohan Reddy, Consultant Orthopedic Surgeon, SLG Hospitals.
According to K. Saketh, Consultant Orthopedic Surgeon (Sports Surgery & Regenerative Orthopedics), Gleneagles Global Hospital, severe pain in the joints deter arthritis patients from taking up any physical activity due to fear that it could worsen their condition.
"But it is important that individuals suffering from arthritis maintain an active lifestyle. Otherwise, a sedentary lifestyle will further debilitate their ability to do any physical activity, and this could have a severe psychological bearing on the mind. Hence, it is important arthritis patients do not stay immobile and instead motivate themselves to walk or exercise regularly."
Satyanarayana V V, Consultant Orthopedic Surgeon, Aware Gleneagles Global Hospital, pointed out that physical exercise reduces inflammation by reducing fat and increasing the production and release of anti-inflammatory molecules from human muscles.
"Given that inflammation is a primary cause of joint pain in arthritis, exercising will help improve symptoms and will play a crucial role in managing the problem," he said.
Read More► Myth or Fact: Exercise Must Be Avoided After A Heart Attack
London- While people with diabetes are no more likely to contract Covid-19 than others, they are more likely to become severely ill if they do catch it.
Research presented at the annual meeting of the European Association for the Study of Diabetes (EASD) has shown that certain characteristics put some people with diabetes at higher risk of serious illness and death than others.
An analysis of over 1,000 patients by researchers from the NHS Foundation Trust, England, showed that those with Type 2 diabetes were 2.5 times as likely to die within seven days of admission as those with other types of diabetes.
This may be because Type 2 diabetes usually occurs in older people and can be accompanied by other long-standing health conditions, putting them at higher risk of poorer outcomes, the team explained.
Further, those who had insulin infusions were, half as likely to die as those who didn't need IV insulin, showing that better blood sugar control can improve outcomes in patients with severe Covid and diabetes.
The study included 1,004 patients with an average age of 74.1. About 7.5 per cent were admitted to intensive care and 24 per cent died within seven days of admission to the hospital.
The risk of death was also 2.74 times higher among under-70s with chronic kidney disease than those without.
"According to several studies, patients with diabetic kidney disease have a chronic pro-inflammatory state and immune dysregulation, making it difficult to 'fight off' the virus compared to someone who has a properly working immune system," said Llanera, who has recently moved to Imperial College London.
"In addition, ACE2 receptors are upregulated in the kidneys of patients with diabetic kidney disease. These are molecules that facilitate the entry of SARS-COV-2 into the cells. This may lead to a direct attack of the kidneys by the virus, possibly leading to worse overall outcomes, he noted.
The combination of older age and high CRP (a marker of inflammation) was linked to a more than three-fold (3.44) higher risk of death by Day 7.
The higher CRP correlates with a high degree of inflammation, which can eventually lead to organ failure, the researchers said.
The data has been used to create a model, which, if applied to a patient with similar demographic characteristics, can predict a higher risk of death in seven days using only age and CRP as variables.
Read More► Risk of Stroke Increases With Insulin Resistance: Study
लंदन- मधुमेह से पीड़ित कुछ लोगों में कोविड-19 से संक्रमित होने की अधिक संभावना है, जिससे ये बीमारी अधित घातक हो सकती है। यह जानकारी एक रिसर्च से निकलकर सामने आई है। यूरोपियन एसोसिएशन फॉर द स्टडी ऑफ डायबिटीज (ईएएसडी) की वार्षिक बैठक में प्रस्तुत एक शोध से पता चला है कि मधुमेह वाले लोगों को गंभीर बीमारी और मृत्यु का जोखिम दूसरों की तुलना में अधिक है।
एनएचएस फाउंडेशन ट्रस्ट, इंग्लैंड के शोधकर्ताओं द्वारा 1,000 से अधिक रोगियों के विश्लेषण से पता चला है कि टाइप 2 मधुमेह वाले लोगों में मरने की संभावना अधिक है।
ऐसा इसलिए है क्योंकि टाइप 2 मधुमेह आमतौर पर वृद्ध लोगों में होता है और अन्य दीर्घकालिक स्वास्थ्य स्थितियों वाले मरीज होते है।
अध्ययन में 74.1 की औसत आयु वाले 1,004 रोगी शामिल थे। लगभग 7.5 प्रतिशत को गहन देखभाल में भर्ती कराया गया और 24 प्रतिशत की अस्पताल में भर्ती होने के सात दिनों के भीतर मृत्यु हो गई।
क्रोनिक किडनी रोग वाले 70 वर्ष से कम आयु के लोगों में मृत्यु का जोखिम भी 2.74 गुना अधिक था।
एक शोधकर्ता ने कहा, कई अध्ययनों के अनुसार, मधुमेह के गुर्दे की बीमारी वाले रोगियों में एक पुरानी प्रो-भड़काऊ स्थिति और प्रतिरक्षा विकृति होती है, जिससे किसी ऐसे व्यक्ति की तुलना में वायरस से 'लड़ना' मुश्किल हो जाता है, जिसके पास ठीक से काम करने वाली प्रतिरक्षा प्रणाली है।
शोधकर्ताओं ने कहा कि उच्च सीआरपी उच्च स्तर की सूजन से संबंधित है, जिससे अंग खराब होने की संभावना अधिक हो सकती है।
यह भी पढ़े► इंसुलिन प्रतिरोध से बढ़ता है स्ट्रोक का खतरा :अध्ययन