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About Komal Mehta

Komal Mehta has worked extensively in the field of Dietetics and has indulged in counseling and educating the public about the importance of healthy lifestyle. A Diploma holder in Dietetics and experienced in Clinical Dietetics, she has worked in hospitals like Asian Heart Institute and counseling Endocrine patients at Dr. Shashank Joshi's Clinic. Her own fitness mantra is ‘Health is the greatest of all possessions as it is a complete harmony of body, mind, and soul’. Food should be our medicine and medicine should be our food. Komal uses her diet counseling as a strong base and imparts good knowledge on managing hectic daily routine and stress. She believes in compilable prescription and goals since she considers individuals’ likes/dislikes along with overall lifestyle. According to her, the secret of getting ahead is to get started.

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Prediabetes, Its Risks & How You Can Manage It

prediabetesGetting tired easily, fatigue, black patches around the neck, elbows, knees, knuckles, arm pits or blurred vision, increased thirst, frequent urination, losing weight in spite of eating more, etc. are all signs associated with Diabetes. While this disease develops gradually, Prediabetes is pre-diagnosed diabetes, wherein, the blood glucose levels are higher than normal but not as high to be classified as Type 2 Diabetes.

Glucose is required to give energy for various activities. Insulin is the key which allows this glucose to go in the cells. When the body does not produce enough insulin or insulin is not able to enter the cells because of excess fat around cells, the glucose in the blood rises.

It puts you at risk when:

  • One is overweight or have high BMI of more than 25
  • Sedentary lifestyle- desk job
  • Age above 45 years
  • Family history of diabetes
  • Polycystic Ovarian Syndrome
  • High blood pressure
  • Abnormal lipid profile

Can You Prevent Prediabetes? 

Prediabetes can be prevented and your lifestyle plays an important role. This has been proven time and again by many of our Players. Simple changes can lead to big results. Here are a few simple points which can delay the process of Type 2 Diabetes and have a positive impact on overall health.

  • Weight loss: Reducing 5 to 10% of body weight can cut down the risk of developing diabetes
  • Eat healthy: Include soluble and insoluble fiber rich food with low glycemic index like whole grains, whole pulses, dals, beans, vegetables, oats, whole fruits, and nuts, etc. Fiber controls blood glucose spikes and also improves insulin resistance. Protein helps control sugars as well.
  • Get active: Exercise can lower blood glucose levels. 150 minutes of moderate activity per week i.e. 30 minutes 5 days a week, is recommended. It could be walking, swimming, cycling or jogging. One can split the exercise through the day. Moreover, exercise will help reach desirable weight, it is healthy for the heart, controls lipids and blood pressure as well.

These 3 simple changes can go long way. As Prediabetes is more of a lifestyle related condition, consistent lifestyle modification can help delay and prevent Type 2 diabetes.

We hope this article helps you. For more on Diabetes, check out Healthy Reads. You can also get the right guidance for managing diabetes by opting for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

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How to eat to beat high blood sugar

good-carbs

Moderation is key holds true for all including people who are diabetic. There is no specific diet plan or pattern for Diabetes. It’s the small changes that you make with foods that will in turn help you normalize the blood sugar.

Here are few pointers for you to take note of

  • Have small and frequent meals: Having small meals will control the sugar spikes. Long gaps between meals can increase as well as drop the sugar. Long gaps also leach out energy and makes you tired. Having 4-5 small meals with balanced carbohydrates helps managing sugar well.
  • Choose the right carbs: All the grains have carb, be it potato or oats, it’s the quality which matters. Opting for carbs allowing slow release of sugar are best to choose. Carbs with high fiber content like whole wheat flour, Jowar, Ragi, Oats can help control sugar as it will release the sugar slowly and control blood sugar not showing those spikes.
  • Avoid processed foods: We all know refined foods; packaged foods are not that great for our health. With diabetes, it affects the blood sugar directly. The refined food gets absorbed very easily as it lacks fiber and can help increase sugar. Always add lots of vegetables or protein rich food if you have to have a packaged food and portion control always works for best results.
  • Add more proteins: Protein rich food are not readily available to raise blood sugar. You will see the positive impact on blood sugar once you add protein foods with every meal. Having more sprouts salad, paneer bites, curd raita fills you up as well as stabilizes sugar
  • Include Fiber: Fiber plays an important role in digestion of food. Fiber not only delays sugar absorption but also binds cholesterol and reduces the risk of obesity, heart ailments. Don’t think twice add those raw salads, soups to major meals.
  • Cut down fat: There is nothing wrong if the fat is coming from right source. All vegetable fats from avocado, seeds, nuts like peanuts, almonds, home- made ghee are all good to go. Just make sure it is in moderation. Good fat helps you manage weight which has direct relation with sugar control and in a way also helps release sugar slowly as fat takes time to digest.
  • Exercise: How much ever you control over food but if the muscles are moving you get to see the best results. Just a 40-minute brisk walking increases blood circulation, manages weight and fat metabolism. Every 5% reduction in weight has positive result with diabetes, heart health and overall wellbeing.
  • Cut out the refined sugar: Aim to have as less sugar as possible. Direct form of sugar results in major spikes. Cutting on refined sugar, cadies, cakes, pastries definitely gets the sugar high and it stays for 3 months as the blood RBC is made every 3 months. High HbA1c is associated with long term complication. It is best to try and keep the HbA1c in control by having a good portion control with right choice of food.

Don’t fall for that diabetes friendly, sugar free products. Just choose from the natural foods available to have desirable blood sugars. It’s not as difficult just a few choices that will make you feel better and keep you in best of health.

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