Why legumes are so essential in our diet?

Legumes have been traditionally the main source of protein in our typical vegetarian diet They have very high amount of fibre content which is quite essential for our gut microbiome.The high in minerals and also germinated seats are high in water soluble b complex vitamins Traditionally families staying in blue zones do consume a good proportion of legumes as a part of their routine diet (blue zones are the areas where life expectancy is the highest). Legume are calorie dense, which also makes it a great food. Also know if you have it in a germinated sprouted fashion the inhibitory enzymes are gone and then the nutrients are more easily available they are more easily digestible. One of the challenges in consuming legumes is bloating. Bloating of flatulence is usually seen in individuals who had previously had dieds which were low in fibre. So it's like somebody is not going to the gym and starts going to the gym on day 1 you would feel lot of pain in your muscles. But as you constantly keep going to the gym your muscles get adapted to it and you are much more better at the end of the month. So when we start with having legumes, we can start with smaller quantities. Something like a half a cup a day and slowly increase it to one and a half cup. Certainly this way our gut i.e intestinal track will get time to get adapted to legumes. We will be developing the essential get microbiome to help us in digestion of fibres. It usually takes 4 to 6 weeks for adaptation.

5 steps to prevent diabetic retinopathy

Diabetic retinopathy is a complication of diabetes mellitus due to uncontrolled blood sugars
These five steps can help you prevent diabetic retinopathy.
1. First step is to track your blood sugars and glycosylated hemoglobin regularly
This helps us to be aware of our blood sugar and also it helps us to maintain a blood sugars

2. 2nd step is to reach your ideal weight. Reaching your ideal weight helps in multiple ways. It helps you to cut down on diabetic medications and also gain fitness. The ideal way to maintain weight and to reduce access fat in the body is to take low fat vegan diet.

Low fat vegan diet not only helps you to loose weight but can help you with reversing chronic illnesses
I am going to cover more details on low fat vegan diet in my next blog

3.The third step is to add physical activity in your daily routine activities.
Simple ways to add more physical activity in your daily routine activity is as follows  a.Choose the staircase
b.Do the household chores
c. Instead of using a car or a bike you can think of walking towards the nearby grocery store
d.Nitric oxide dump
From this doing nitric oxide dump thrice daily one and a half hours post meal can have a wonderful effect on your blood sugars. Nitric oxide dump is a useful exercise as it helps the major muscle groups i.e the pelvic and the shoulder muscles to utilise to utilise blood sugars without the requirement of insulin. This helps you to reduce the sugar spike after a meal and hence reduces the requirement of Anti diabetic medication.

4. The 4th standard fourth step is very important.  We need to focus on a serum cholesterol and blood pressure these two are sister concerns when it comes to diabetes mellitus.
High blood pressure and the raised serum cholesterol deteriorates and helps in progression of diabetic retinopathy.
Once you lose weight, it also helps you to control your blood pressure and also your serum cholesterol

5. The 5th step to prevent diabetic retinopathy is to kick the smoking.
Smoking helps in faster progression of diabetic retinopathy hence leaving smoking can be a good way to prevent diabetic retinopathy.
Quitting smoking can help you gain good health in multiple ways. Smoking is injurious to not only diabetic patients but also to non diabetic patients at it increases the risk of heart disease multiple cancers and other chronic illnesses