Type 2 Diabetes - You Need To Eat Sugar-Free Foods In Moderation!

Type 2 diabetes is a diagnosis that brings fear to those who receive it, as well as their loved ones. However, while Type 2 diabetes is scary, it is something you can learn to live with. Though it may not be easy, with changes to your eating plan and lifestyle, this form of diabetes can be managed and, believe it or not, it is possible to reverse it. Having diabetes means you will have to change the way you eat, but you won't have to abandon the foods you love altogether.

An important part of controlling your diabetes, or more precisely your blood sugar levels, is to watch your intake of sugar and those foods that will turn into sugar very quickly. An important point to remember is that sugar-free means the product has no refined sugar added to them but they are usually sweetened with either artificial or natural sweeteners. Often, this still means an increase in your blood sugar level, it's just these sweeteners have a reduced glycemic response compared to that of sugar.

You will need to read food labels very carefully. The list of ingredients might not include the actual word "sugar", but there are approximately 50 different ways a food can be sweetened by a sugar by-product. Know these names so that you can watch out for these hidden sugar dangers. Maltitol and hydrogenated starch hydrolysate are just two artificial sweeteners... they are both natural sweeteners derived from corn. A few other sugar alcohols include sorbitol, mannitol, and xylitol. About 50 percent of these sugar alcohols convert to glucose, so they still have an effect on your blood sugar, just to a lesser degree than sugar.

Even if you don't want pre-packaged meals, you can order various sugar-free foods online or at your local grocery store. You may want to discuss with your doctor which particular types of sweeteners would be right for you. While some people may have sensitivities to artificial sweeteners, there are now many natural sweeteners that may not run your blood sugar up, but will still satisfy your sweet tooth.

Diabetic cookbooks will also help you find sugar-free options of some of your favorite goodies. This can be a great help when trying to live a more healthy lifestyle.

If you decide to make a recipe, you can still substitute sugar with an artificial sweetener. But it is not an equal trade. The amount of sweetener has to be adjusted according to which type of sweetener you are using. One type will measure out differently than others. Consult with a substitution table to see what the replacement will call for.

It is quite possible to control your blood sugar so that you can lead a normal life. But even sugar-free foods have to be consumed within reasonable limits. Finding ways to make your eating habits a little healthier is a great way, but everything in moderation. We can't just put all our eggs in the artificial sweetener basket. Don't expect that simply switching to sugar-free products will help you lose weight and keep it off. This is just one part of your living healthy plan. You need to eat right, avoid overeating, and exercise as much as you possibly can.

To discover answers to questions you may be asking yourself about Type 2 Diabetes, click on this link... Natural Diabetes Treatments

Clicking on this link will help you to learn more about Type 2 Diabetes Solutions... Beverleigh Piepers RN... the Diabetes Detective.

Low Carbohydrate Foods Help To Lower Blood Sugar

Can low carbohydrate foods help to lower blood sugar? It is a frequently asked question that must be roaming in your mind that make you stop here. The one word answer of your question is yes; they are beneficial as low carbohydrate foods generally have low sugar content. The weight of the person is controlled by his calorie intake. If a person consumes fewer calories most likely he will be losing weight. The person can lower down the calorie intake by limiting the carbohydrate quantity in his diet.

It is equally important to know well the difference between good and bad carbohydrates. The good carbohydrates are termed as complex carbohydrates whereas bad carbohydrates are termed as simple carbohydrates.

It is equally important to remember that there are some foods that can be low in their carbohydrate content but at the same time high in their fat content. It is important for diabetics that they must not include plenty of fats in the diet. There are some very healthy foods that have low amount of fats as well as carbohydrates. The examples of such foods are meat, poultry, fish, non starchy vegetables, oils and dairy products.

Our body needs few fats, some proteins and few carbohydrates for proper functioning. It is extremely important to eat a balanced diet that contains all food groups.

Given here is a list of low carb foods that are healthier for diabetics.

Low Carbohydrate Containing Vegetables

1- Asparagus

2- Beetroot

3- Beans

4- Brussel sprouts

5- Cabbage

6- Cauliflower

7- Carrots

8- Celery

9- Lettuce

10- Leeks

11- Mushroom

12- Onion

13- Pumpkin

14- Peas

15- Tomatoes

16- Spinach

17- Watercress

Low Carbohydrate Containing Fruits

1- Apricots

2- Apples

3- Blackberries

4- Bananas

5- Figs

6- Cherries

7- Grapefruit

8- Grapes

9- Oranges

10- Lemon

11- Plum

12- Peaches

13- Prunes

14- Pears

15- Raspberries

16- Rhubarb

17- Strawberries

Low Carbohydrate Containing Nuts

1- Brazil

2- Almonds

3- Coconut

4- Chestnuts

5- Peanuts

6- Pecans

7- Walnuts

The most important point here is to remember that lower content of carbohydrate in the diet is not good for anyone including diabetics for a long period of time. It is always good to seek medical advice for making sure that low carbohydrate diet may not cause you any harm in the long run. It is critically important to incorporate exercise in the daily routine, which can complement the healthy diet.

It is famous that carbohydrates are the cause of elevated blood sugar levels; so it is better to incorporate fewer carbs containing ingredients when the level of blood glucose is higher. Once the blood sugar levels are in control it is better to return to a balanced diet containing a mix of fats, proteins as well as carbohydrates.

It is essential to keep a handy list of food items that cause your blood sugar levels to rise. This will help the diabetic to avoid being on a reduced carbohydrate diet for a longer period of time. Summing up, low carbohydrate containing foods are beneficial for the diabetics in short run for preventing the complications of diabetes.

Grab a free diabetic meal plan specifically designed according to your personal requirement check Diabetic Diet Plan. This list will help to design a meal plan that has the ability to control the Signs Of Diabetes in a way that you'll end up saying where is my blood sugar?

Healthy Foods For Diabetes Control

When you are diabetic you are oftentimes faced with the need to eat an appropriate diet that will help you control many of the symptoms associated with this disease. In fact by eating the right foods you may even be able to reduce your need for insulin. The normal process of eating involves consuming food that is then turned to sugar. This sugar is transported from the bloodstream to the body's cells by insulin. Unfortunately, diabetics do not produce sufficient quantities of insulin to do this effectively. Therefore a larger portion of the sugar remains in the bloodstream leading to the condition of "high blood sugar". There are several things that can be done to help you to control your blood sugar if you are diabetic. These include; diet, exercise and medication.

Diet for diabetes: Blood sugar levels are most affected by carbohydrates. Limiting your carbohydrate intake is a very good idea. Use carbs that are lowest in starches and highest in fiber. The higher fiber will help slow down your food digestion which will then slow down the release of sugar into your bloodstream. Good food choices here would include; brown rice and whole grain cereals and fruits such as strawberries, apples or bananas.

Dairy Products: You should limit dairies to foods such as yogurt and milk to no more than 2 servings per day. Good choices could include low fat milk and sugar free fruit flavored yogurts.

Meats: You need protein so choose lean healthy cuts of meats such as roasted turkey or chicken breast. Limit the fat intake and keep the protein level to 4-7 oz per day. You can also substitute meat with egg whites or low fat cottage cheese.

Vegetables: Try to consume non starchy vegetables because these are lowest in carbohydrate content. You should aim for 3-5 servings per day. A serving is equivalent to ½ cup of cooked or 1 cup raw vegetables. Good examples include carrots, broccoli and green beans.

Healthy Fats: Healthy fats are important for diabetics. You should strive for 3-4 daily servings. The best choices would include; olive oil, vegetable oil and margarine. The key is balanced, healthy meals that stabilize blood sugar. Balanced eating will also have the added benefits of controlling blood pressure and cholesterol levels as well as help to prevent low blood sugar reactions that often affect diabetics. Additionally a healthy diet will keep your weight under control which is also a problem for many diabetics. You may want to work with your medical doctor or a registered dietician to create a healthy and easy to incorporate diet. These medical professionals will take into account all of the various factors necessary such as your weight, height, activity level, medications you may be taking and current blood glucose levels.

Eat Smaller Meals: Make sure to keep portion sizes under control and don't skip meals. It is best to eat 4-5 "mini meals" each day with several hours between meals. By keeping a steadier flow of food digesting through your body you will help to keep your blood sugar levels stabilized.

Sugars and Salt in your diet: Yes, a moderate amount of sugar is acceptable in the diet. However it should be done sparingly and as a treat and not a regular part of the daily diet. You should also remember that fruit and fruit juices have high levels of sugar so you need to take this into account. Use artificial sweeteners sparingly if at all. A good sugar substitute is stevia. Salt should also be used in moderation. Many processed and canned foods are laden with added salt so look for labels that say sodium free. Incorporate a variety of spices into your foods as a replacement for the usual salt.

Following these guidelines will help you keep your diabetes under control. Remember when you have been diagnosed with any medical condition always follow the advice and guidance of a medical professional, particularly if you are taking prescription medications.

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Jun 15, High Fiber Foods - Fibre - Dietary Fibre

Image uploded to flickr by Mr. T in DC

Fiber is a nutrient that is essential for everyone, especially diabetics. A high-fibre diet can help you feel fuller for longer and control your blood sugar levels.

If you have a history of bowel problems, read the italic note below. If not, find out what's so special about this nutrient.

A note for IBS sufferers

Please note that this page is not dedicated for anyone with IBS (irritable bowel syndrome) or any other bowel problems. High-fiber diets can cause further discomfort especially if the change is sudden.

Please consider this advice with a pinch of salt and consult your doctor/dietician before increasing your intake. If you do follow these tips, ensure that the change is gradual.

What's so special about fiber?

It's a bit like a scourer. It passes through our digestive system and takes any gunk in our bowels with it. That is how it reduces constipation. It also improves its ability to absorb water.

Put simply, Fiber-rich diets can help you pass through more easily and help to prevent constipation, diarrhea and straining, 3 key elements to preventing Hemorrhoid.

If you'd like some more info on hemorrhoids, click here for some natural and fast ways to prevent it.

Genereally, fiber that prevents and cures diseases is the INSOLUBLE type as it can't be broken down. It is found in many nuts and seeds, grains like rice and bran and many vegetables. But that’s not all it does.

Why is fiber essential for diabetics?

It slows down the absorption of carbohydrates. What's so special about that?

When digested, carbohydrates are broken down into Glucose. This is then transported through the blood. So when you eat a meal your blood sugar level increases. Eating fibre-rich foods slows this down making it easier to maintain your blood sugar levels.

As a bonus it also reduces your cholesterol count by helping the body excrete it. So if you are overweight or obese, there is even more reason to change to a fibre-rich diet.

To enhance these effects you need to support your enzymes. Find out what I mean here.

This type is SOLUBLE. It is found in many of the beans and pulses in the meat and beans group, grains like oats and most fruit and vegetables.

How much should I take?

Generally the RDA is 18-35g. Keeping a food diary will certainly help you become more aware of your fiber intake so I’d recommend keeping a food diary for the first week or two of your diet change, so that eating fibrous foods becomes second nature.

Just remember one of the important things about keeping a food diary is to be able to easily read the food labels of your meals. So for some key advice on reading the food label, click here for the Food Label page.

The best thing to do is to experiment. SLOWLY increase your intake every day and see how you feel. If you reach near or at the upper limit and still feel good (or better than when you started) stick to that level.

If you reach a point where you have digestive discomfort or are farting a lot, reduce your intake slightly. If you still feel uncomfortable ask your doctor/dietician for advice.

People react differently to fiber but it is definitely worth eating over time. There are many long-term health benefits, especially for diabetics.

Using fiber

Most of the fibre on fruit and veg is on the outer layers (skin, peel etc). You can grate the outer layer to sprinkle on foods. This is commonly used with citric fruits like lemons (i.e lemon zest).

Fruit and veg juices tend to have less fiber than the whole fruit. Most of it stays in the pulp of the fruit, which is thrown.

Cooking fruit and veg will break down the fibre content, reducing its quality. Steaming fruit and veg is a good option. But you can also turn it into soup. Find out some more cooking tips for fruit and veg here.

If you know you over eat, try making a high-fiber meal. These meals tend to fill you up and keep you that way fora while. Try to eat SLOWLY. Rushing your food will force your body to digest loads of food at one time. Our bodies can find this difficult, mcausing our metabolism to slow down.

Eating slowly will improve your metabolism.

Aug 12, Fat Burning Foods - Negative Calorie Foods

You've obviously heard about fat burning foods at some point whilst dieting, but do you actually know much about it? Can fat burner foods make you slimmer or is it just another cult?

Keep reading and you'll find out! Plus, keep reading for two tables of examples of fat burning foods.

What are fat burning foods?

Certain foods are considered as fat burners if they accelerate your body's ability to burn fat, either directly or indirectly. There are two main types of fat burning foods:

So can fat burning foods make you slimmer or is it just another cult?

In my opinion, through research, I and many other people would recommend eating fat burning foods whether you want to slim down or tone your muscles.

Obviously the techniques for each are slightly different but in either instance fat burning foods can increase your metabolism with a healthy balanced diet.

If you are new to fat burning foods, absorb the information on this page and consult your doctor/dietician to see if this is a viable option for your weight control.

Incorporating fat burning foods into your diet is simple if you follow a healthy balanced diet. All you have to do is understand how they work and eat these fat burners over the less effectives types currently in your diet.

So this page is a good place to start.

But, if you are more interested in learning about weight control, click here for the Weight Control page.

Negative Calorie Foods

This is a simple concept . If a food provides you with less energy than it takes to digest it, the food is classed as a negative calorie food.

Your body has to burn some of its fat reserves to digest these foods which is why they are classed as fat burning foods.

Foods with negative calories directly burn fat.

Whilst the amount of energy your body requires to digest and absorb food varies from person to person, there are typical guidelines for negative calorie foods.

Typical examples of negative calorie foods

Raw/natural vegetables, fruits and nuts are typical negative calorie foods. So as long as you eat the raw or natural types they can indeed make you slimmer with a healthy balanced diet.

You can learn what a healthy balanced diet means here on the Healthy Diet page.

REMEMBER only natural types that are eaten raw or lightly cooked provide slimming benefits. Most canned/tinned or dried fruits are NOT negative calorie foods.

It's okay to lightly cook (or preferably steam) fruits, nuts and vegetables but overcooking or adding any unnecessary fats or sugars will not only tarnish their negative calories but raise the GI of the food.

Most foods with negative calories also have a low - medium GI, a great benefit for diabetics so it would be a shame to waste that.

Other benefits of negative calorie foods

Examples of Negative Calorie Foods:

Below is a table of Negative calorie foods. It's detailed yet not exhaustive but contains most of the typical foods commonly eaten.

Fat Burning Foods - Negative Calorie Foods -apples -apricots -bananas- Berries (Black, Boysen, Rasp etc.) -cherries- Citric Fruit (Oranges, Grapefruit, Lemons etc.) -Currants (Black, Red, White etc.) -damsons -figs- grapes -greengages -Tropical Fruit (Kiwi, Pineapple, Guava, Papaya etc.) - pears- peaches- satsumas- star fruit-asparagus -aubergine (eggplant) -beetroot -broccoli -brussel sprouts -cabbage -carrots -cauliflower -celeriac -celery -chicory -Chinese Cabbage (Pak Choi, Bok Choi etc.) -endive -globe artichokes -green beans -Leafy Vegetables (Lettuce, Fresh Herbs, Watercress etc.) -leeks -mangetouts (snow peas) -onions -seaweed -Sprouting Vegetables (Alfalfa, cress, raddish etc.) -squash -swede -tomatoes -turnips
(Unsalted & Unroasted) Nuts and their oils
More info-almonds -Barcelona nuts -Brazils -chestnuts -coconuts -filberts -halzelnuts -macadania -peanuts -pine nuts -pistachios -walnutsThermogenic Protein Foods - Something to do with heat right? Yep. Thermogenic foods aid fat burning by giving off heat during digestion.

Most foods are thermogenic but like negative calorie foods some types of thermogenic foods are more beneficial fat burners than others.

This is an indirect type of fat burning.

When I say thermogenesis i'm not talking about eating herbs and spices that "magically" increase your metabolism.

There's a lot of fad info on thermogenic food (like they cayenne pepper diet) so be cautious when doing further research.

As always it is important to have a healthy, balanced diet, but if you incorporate fat burning foods into that diet, its effects can be additionally beneficial for diabetics.

Why Thermogenic Protein Foods?

I said earlier that all foods are thermogenic but protein rich foods have a much higher effect than that of fat and carbohydrates.

Also, protein foods are beneficial to diabetics as it can sharpen your insulin sensitivity, giving you more control over your diabetes.

Typical examples of Thermogenic Protein Foods

The best types are lean meat, fish and eggs but also include vegetarian options like cheese and soya products.

You can learn more about the benefits and guidelines for each food type on the Food Groups page here.

Other benefits of Thermogenic Protein Foods

Examples of Thermogenic Protein Foods:

Below is a table of thermogenic protein foods. It's detailed yet not exhaustive but contains most of the typical foods commonly eaten.

Fat Burning Foods - Thermogenic Protein Foods-Beef -Pork -Lamb -Veal -Venison -Rabbit -Hare -Offal- Chicken -Turkey -Pheasant -Grouse -Guinea fowl-Cod -Haddock -Plaice -Sole -Coley -Whiting -Mackeral -Trout -Red Salmon-Scallops -Shrimp -Prawns -Lobster -Crab -Scampi -Cockles -Mussels -Winkles -Whelks -AbaloneCheese - but watch the trans/saturated fat content!
More info-Free Range and Organic eggs are the best for quality, nutrition and taste. Battery farmed and (even worse) caged eggs are strongly unrecommended but if you're on a tight budget go for barn eggs.

Type 2 Diabetes - Shopping For Healthy Foods!

If you have recently been diagnosed with Type 2 diabetes, or worried as you have been told you have prediabetes, and might be heading down the path to develop full-blown Type 2 diabetes: you might be wondering what kind of foods to purchase at your local grocery store to help you avoid living with diabetes for the rest of your life.

Every expert seems to have their own version of what you should purchase at the grocery store, but the following are some staples that anyone who is trying to eat healthily should have in their pantry or refrigerator.

Plenty of fruits and vegetables: There are many health reasons to eat more fruits and vegetables such as high doses of fiber, vitamins and minerals, antioxidants, phytochemicals; and most are naturally low in fat, sugar, and sodium. You really cannot go wrong with any kinds of fruits and vegetables. Moderation is the key here, of course. For instance, you don't want to spend your day eating a bunch of high sugar fruits and vegetables. You have to balance everything, including your intake of fruits. Go for fresh fruits and vegetables above canned. This is because canned fruits often have extra sugar and other chemical preservatives. Frozen fruits and vegetables are okay in many cases because they are frozen at the point where they have the most nutrients.

Grains and legumes: Look for whole grains such as couscous, brown rice, millet, quinoa, barley and bulgar. When looking for pasta, pick the whole grain variety. Also look for whole grain breads. For sandwiches, why not consider using whole-grain wraps or pita bread. Choose oatmeal, grits and other cooked cereals. Look for things in their natural form if possible. Choose dried cereals, dried beans and lentils.

Protein foods: Look for things such as canned tuna, lean turkey, lean chicken breast, ground turkey and vegetarian protein sources such as tofu and tempeh. Try to avoid things such as hot dogs, lunch meats and bacon.

Dairy choices: When looking at the dairy section, choose nonfat or low-fat milk. We need milk to keep our cereal company, and lighten our coffee. The great thing about milk is you can take out some of the fat and saturated fat and still have milk that does all the things you want it to do. You can also use nonfat dry milk powder. Look for:

nonfat or low-fat yogurt,cottage cheese, andsour cream.

All of these can be used in different capacities, either alone or in recipes. You can also find nonfat or low-fat cream cheese and regular cheese. Try to avoid whole milk due to its fat content.

Fats: When looking at fats, choose low-fat margarine, nonfat or low-fat mayonnaise, nonfat cooking spray and nonfat or low-fat salad dressings.

Going to the grocery store does not mean you have to come home with a lot of processed, sugary foods. There is plenty to choose from if you take the time to make a list so that you don't get off-track while walking down the aisles of the grocery store.

The Top 5 Foods to Avoid in Diabetes

In diabetes, we are all aware that if there's one thing that we should definitely stay away from would be sugary foods. But not all people understand why. Knowing the reason behind these foods you should avoid will definitely help you understand and appreciate the importance of doing it.

Here are the top 5 foods that should be avoided when you are suffering from Diabetes and why you should avoid them.

1. Sweets
It's not surprise as to why sweets are on the top list but not many are aware that sugary foods happen to contain high amounts if fats and sugar which are definitely not helpful if you are trying to control your blood glucose levels. You may still eat your favorite sweets but be sure to eat them at much smaller serving this time and if possible, look for alternatives of sugar if you are cooking. Foods such as canned juice, syrup, cookies, honey, ice cream and pastries should be avoided.

2. Foods High in Fat
As much as possible fried foods should be avoided by a diabetic because when there is a rise in LDL "bad" cholesterol in blood, they may be deposited in the walls of arteries and plaque eventually builds up which exposes a person to heart disease and people who are suffering from diabetes are highly at risk at developing heart diseases so it would be best avoid foods high in fat as they contain LDL. Instead of frying your foods, find ways to cook them by baking, sauté or boiling.

3. Alcohol
People who do not have any disease are already advised to take in minimal amounts of alcohol, how much more for those with diabetes? The reason why alcohol should be avoided is because our pancreas has two very crucial roles in the body which are to remove toxins and regulate blood sugar when too much glucose in the blood happens. So when a diabetic drinks, his or her pancreas might not be able to regulate the blood sugar levels because it is busy removing the toxins from drinking.

4. Salty Foods
Salt actually causes blood pressure to rise and as mentioned earlier, a diabetic has a higher risk of developing heart and even kidney disease. Instead of using salt to add flavoring why not use herbs and spices instead.

5. Processed or Preserved Foods
It is really advisable that a diabetic learns to take to time to read food labels when out shopping for foods especially those that are processed or preserved because these types of food can affect blood sugar levels than those that are not and they happen to be high in sodium content. Instead of buying canned fruits buy the fresh ones and if you need to eat canned foods, be sure to drain out the water it contains and toss in healthy ingredients such as beans or vegetables.

Nikole has a passion for writing and healthy living. She believes that a diabetic person can have normal life by knowing the facts about Diabetic Diet and making meals using simple Diabetic Diet Recipes.

Feb 6, Iron Deficiency - Anemia Disorder - Iron Rich Foods

The Iron Mineral is vital to human life and yet iron deficiency is so common around the world.

Iron plays an important role in our red blood cells; our blood couldn't live without it. And yet it is grouped as a MINOR mineral (AKA a TRACE mineral).

It's even worse if you add diabetes on top! In fact this is the most common nutrient deficiency in the world.

How does Iron deficiency interfere with Diabetes?

This deficiency is loosely related to diabetes as it can interfere with your blood sugar levels.Iron is needed to form haemoglobin (keep reading if you don't know what this is) which carries oxygen round thebody. Obviously we need oxygen and glucose to create energy.

Insufficient oxygen can make our bodies struggle to make energy creating a chain reaction that could interfere with your blood sugar levels. And it doesn't help if you're also a woman!

So whose at risk?

Everyone. But those with the highest risk are:

Infants under 24 monthsTeenage girls (due to puberty)Pregnant women& The elderly

What is iron deficiency, really?

Iron deficiency is the most common form of anaemia (commonly spelt anemia/anemic). Anemia is a condition where youroxygen carrying haemoglobin level (commonly spelt haemoglobin) is below normal. Hard to believe that diabetes may notbe your only condition!

Don't worry though, there are many types of anemia. And Iron anemia is possibly the least serious condition so you shouldn't need to worry about being anemic.

HAEMA-WHO??? HAEMA-WHA???

No, Haemoglobin (he-moe-globe-in).
It is a chemical present in the red blood cells making blood red and helps make energy to transport round the body. I'll refer to this chemical throughout this page.

If you want a more in-depth description of haemoglobin, its properties and chemical reactions, use the links below.

Iron Anemia Symptoms

Here are a handful of symptoms of iron deficiency anemia. Some will occur early whereas others may become apparent if your deficiency is long-term!

Why is iron deficiency anemia so common?

Well this isn't a good time to be woman :^) No really, due to the menstruation cycle, pregnancy and puberty, women lose a lot of blood. And since iron is in our blood, every time you lose blood, you lose iron.

But that's not the only reason, after all you may not want to admit it but men do exist and they don't have periods!

If you have a poor absorption rate of minerals and/or a diet deficient in iron, you are bound to have an iron deficiency. And this isn't a good time to be a vegetarian/vegan either.

Iron comes in two forms:

HemeNon Heme
Each type has a different iron absorption rate which can be poor if you're a veggie/vegan.

Heme Iron is the easiest to absorbed as it is bound to haemoglobin and myglobin (the same way iron is bound in our blood).It is found in many animal products.

Non Heme Iron is poorly absorbed and it is found in plant foods and crops. The E.U RDA for Iron is around 15mg Depending on your age) but you will need to consume much more if you only eat iron in food that are vegetarian approved.

How to have a balanced diet with adequate iron.

If you follow the balanced diet outlined in the food groups pages, here you should not need to worry about iron deficiency. A balanced diet willtypically have Heme and NonHeme iron from the grains, meat and beans and vegetable groups.

Iron rich foods can mainly be found in the following food groups:

Tofu, Quinoa and Soya beans are iron rich foods but they are Non Heme iron. For more specific examples head to the food group pages above.

If you're a vegetarian most if not all of your iron will be Non Heme (not so great if you have an Indian diet). Obviously 15mg of Non Heme iron won't be enough since as little as 2% of NonHeme Iron can be absorbed!

So don't follow the guidelines too strictly. Also consider, pregnant women need around 27mg of Iron per day and that our bodies have precautions to avoid an iron overdose (extremely rare).

I bet you don't know these facts about Iron (Fe):

Ever noticed kids licking wallpaper or eating mud?

Small children have an instinct that most of us lose as we "know" more. If you see kids do this they are probably low in ironas these very weird sources contain iron!

Iron in water

Iron in water is not necessarily a good thing. Iron in water is likely to be pure, as in (Fe) the iron ore. Iron isoxidised easily (it rusts) when it hits air.

When it does, it forms Iron Oxide and changes colour to an orangey brown. Iron oxide (FeO) can become toxic so it is limited to about 0.2mg/l of water and is used as a water quality indicator.

For this reason iron in water is not a viable source of iron.

Ever tried to give blood and been refused?

Doctors have to be very finicky with the blood they can give to others. The quality of the blood has to be good and oneway to measure this is to measure the iron content and haemoglobin in your blood.

After they take your blood sample, they may tell you that you cannot donate as you have an iron deficiency! They may even give you a prescription for iron supplements!

Just goes to show, you can't help others till you help yourself.