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12 Low Glycemic Index Fruits For Diabetics

glycemic indexDiabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

  • Low GI foods: 55 or below
  • Moderate GI foods: 56 to 69
  • High GI foods: 70 and above

Fruits With Low Glycemic Index 

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

  1. Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
  2. Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
  3. Oranges: are good sources of Vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
  4. Strawberries: Strawberries are a good source of Vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more Vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
  5. Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of Vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion. 
  6. Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
  7. Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
  8. Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
  9. Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, you can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
  10. Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity. 
  11. Kiwi: Many researchers have proved that including Kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with Vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety. 
  12. Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving. 

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and well being – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here.

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Nutritional Deficiencies That Can Cause Hair Loss

hair loss

Hair is a tough protein made of Keratin. The hair bulbs at the base of the hair follicle divide and grow to build the hair shaft. Blood vessels nourish the hair bulb and deliver the hormones that modify hair growth. Hair grows at different rates in different people. Hair loss also happens at different rates in different people for different reasons like heredity, hormonal changes like hypothyroidism, medical condition or side effects of medicines, ageing or even stress. We do shed around 50-200 hair every day and it is perfectly normal. Also, in some situations like post pregnancy in women, when there is more than normal hair loss due to sudden imbalance of calorie intake, which usually gets resolved by itself. Whatever the reason for hair fall, these two small words can be a nightmare for many. Let’s understand what nutritional deficiencies can lead to hair loss!

Which Nutritional Deficiencies Can Cause Hair Loss? 

  1. Vitamin D Deficiency: Vitamin D is very important for hair growth as it stimulates hair follicles and also helps in maintaining thickness of each hair strand. Low levels of Vitamin D in the body may cause thinning of hair or slow hair growth. Keratinocytes in skin metabolise Vitamin D to Keratin – a protein found in hair, skin and nails. Low levels of Vitamin D make it difficult for the Keratinocytes in hair follicles to regulate hair growth and its shedding. Low levels of Vitamin D are associated with higher stress levels which support hair fall. Getting 400-800 IU of Vitamin D a day is very important. This can be easily achieved with 10-30 minutes of sun exposure.
  2. Vitamin B7 or Biotin Deficiency: Though biotin deficiency is very rare in people (as biotin is found easily in foods like Banana, Carrot, Egg Yolks, Legumes, Nuts, etc.), it can occur by heredity or in people who consume excessive amounts of alcohol, smoke excessively, people with inflammatory bowel disease or in people who have raw egg whites which contain avidin that blocks absorption of biotin.
  3. Iron Deficiency: When one has iron deficiency, the circulation of haemoglobin is less –  which means less oxygen uptake by the body and slower growth and repair of cells, including cells that stimulate hair growth. When there is less circulating oxygen in the body, the available supply is channelized to vital organs to keep them alive rather than to hair follicles. Without oxygen, hair follicles cease to function properly and eventually fall out. Including foods like Whole Wheat Grains, Beans, Chickpea, Tofu, Peas, Nuts, Raisins, Spinach and Chicken ensures that you have good iron stores in the body. When you notice more than usual hair in your shower drain or hair brush, it is time to get your haemoglobin levels tested. 
  4. Vitamin C: While Vitamin C deficiency is rare as it is easily available in many food items, the common risk factors include poor diet, alcoholism, anorexia, smoking and chronic illness. Vitamin C plays a vital role in the absorption of iron from the intestines which leads to weakness and hair loss. Having citrus fruits like Oranges, Sweet Lime, Lemon, Strawberry, Guava and other foods like Sweet Potato, Chillies, Thyme, Kale and Broccoli on a regular basis, ensures your vitamin levels are maintained on a higher side 
  5. Vitamin E: with its antioxidant properties helps in reducing oxidative stress on the scalp and reduces free radical damage and protects hair cells. Vitamin E helps improve scalp health and hair health. It creates a protective layer on the hair follicles and locks in moisture making it shiny and easy to manage. Vitamin E supports a healthy scalp by protecting the lipid layer and reducing dryness and scaling of the scalp. Food sources of Vitamin E include nuts and seeds like Almonds and Walnuts, Pumpkin and Sunflower Seeds, Wheat Germ Oil, Peanuts, Avocado, Mango and Spinach.

Tips To Reduce Hair Fall  

  • Eat well balanced meals containing protein, complex carbs and healthy fats
  • Drink at least 8-10 glasses of water a day to aid the digestion and absorption of nutrients from your diet
  • Include healthy snacks in between meals to maintain energy levels
  • Include foods like Whole Grain Cereals, Eggs, Nuts, Leafy Vegetables, Tofu, Legumes, Quinoa, Beans, Avocado, Dairy, Orange and Lime to get all the essential nutrients to support healthy tresses
  • Get good exposure to sunlight so that you maintain your Vitamin D levels, if not do supplement it regularly 
  • Maintain scalp and hair hygiene by using a mild shampoo at least 2 times a week
  • Keep stress levels within normal limits 
  • Get good quality sleep and exercise at least 4-5 days a week

We hope this article on nutritional deficiencies that can cause hair loss helps you! For more on hair loss and hair care, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

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5 Interesting Ways To Include Citrus Fruits In Your Diet

citrus fruitsThe moment one imagines citrus fruits, you get the image of yellow-orange coloured tangy fruits which can instantly add taste to a dish. Citrus fruits mainly include lemon, sweet lime, orange, grapefruit and tangerine. They are packed with nutrients like Vitamin C, antioxidants, flavonoids, potassium and citric acid which have many health benefits like maintaining electrolyte balance, regulate acid-alkaline balance in the body, prevent heart disease, manage acidity and improve digestion also prevent constipation, build good immunity, etc. 

While lemon is widely used in beauty products for its immense benefits on hair and skin, including it in your diet adds to its taste and nutrients. Citrus fruits can be included in your diet easily to make your meals more appetizing and tasty. All this while also giving you the much required health benefits. 

How To Add Citrus Fruits To Your Diet 

  1. Breakfast: Include vegetable and citrus fruit smoothies like tomato and orange juice or celery, sweet lime and spinach juice or whole fruits to your breakfast. It is an easy and quick way to add nutrients to your meal especially if you’re running late for work. You can replace your morning coffee with orange juice or add lemon juice to your green tea instead of drinking milk tea with breakfast. 
  2. Sprinkle Lemon Juice: on your sprouts or peanut salad or include lemon slices as a salad. You can have this as your mid-morning or evening snack. This may help you reduce stress eating and also aid weight loss as well as manage acidity as these snacks are low on fat and loaded with a good amount of micronutrients.
  3. Make a Dessert: using citrus fruits or citrus fruit juices. You can also add lemon zest to your cakes and puddings or add orange juice to your nutrition bars instead of sugar. This will enhance the taste and up the nutrient content, making your dish more flavorful.
  4. Pickling: citrus foods is the oldest and most widely known method of preserving them. It can be stored for the whole year and can be had during seasons when we do not get foods rich in Vitamin C. These fruits can also be used in making jams which can be stored for quite some time.
  5. Detox Water: Add lemon, orange or grapefruit slices to your water. This helps clean your system by removing toxins from your body. It also improves energy levels, keeps the skin clear and healthy, improves sleep quality and also your mood with its potassium levels! It also supports weight loss.  

We hope this article helps you. Is there an interesting way you add citrus fruits to your diet? Let us know in the comments below. For more interesting tips on diet and nutrition, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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What Are The Best Sources of Calcium

best sources of calciumCalcium, needed for healthy and strong bones and teeth, also helps in alleviating normal blood clotting, supports proper functioning of muscles and nerves. Most calcium is found in the bones of our body. If sufficient calcium is not included in the diet, then the body starts extracting calcium from bones making them weak and brittle and putting one at risk of Osteoporosis. Calcium requirements differ for each age group and gender. The most being required by the 50+ age group people as the body removes old bones faster than it rebuilds new ones. Let’s look into some of the best sources of calcium rich foods, including which will help us meet the daily recommended requirements for the mineral.

Best Sources of Calcium

  1. Milk and Milk Products: like curds, yogurt, buttermilk, paneer (Indian cottage cheese), ghee, are all very good sources of calcium. Including milk and milk products regularly in the diet helps us meet 12-30% of daily calcium requirement with 1 glass of milk helping us meet 12% of daily requirements of calcium. But choosing the right type of milk and milk products helps us reach the goal of maintaining or reducing or increasing weight at the same time.
  2. Leafy Greens: like spinach, kale, rhubarb and amaranth greens all have a good amount of calcium in them and can easily be incorporated in a diet. People following a vegan diet find it very easy to incorporate leafy vegetables and can complete their daily recommended dosage for calcium. People with kidney disease should follow restrictions which include these leafy greens as they also have large amounts of oxalates which are a reason for kidney stones – including good amounts of liquids helps minimize the oxalates effects on the body.
  3. Nuts: like almonds, walnuts, hazelnuts and dried figs have good amounts of calcium with almonds topping the list with 75 mg of calcium per 30 gms of almonds included. Nuts can be easily incorporated in snacks which are a healthy swap for all the unhealthy cravings in between meals. Incorporating a large quantity of nuts can also cause weight gain as they are very good sources of fats. Ensure that you control the portion size of nuts included. 
  4. Seeds: like sesame seeds, sunflower seeds, chia seeds and poppy seeds are rich in calcium and can be easily included in any of the Indian meal preparations which will add to the nutrient content of the dish and makes it more appealing as well. What is more interesting is that a very small quantity of the seeds, around 1-2 tsp in a day, will give you 80-150 gms of calcium.
  5. Vegetables: are rated quite low in terms of calcium but vegetables such as broccoli, sweet potato, lady finger and beans are good sources of calcium, between 70g-160g and are easily available all through the year and can be included in diet as salads, sabji (dry vegetable preparation) or mid meal snacks as well. 
  6. Sea foods: Sea animals like tuna, sardines, salmon provide us many of the micronutrients like potassium, selenium and magnesium along with calcium. These fishes have high levels of calcium as they have edible bones. They are also a good source of protein and Omega-3 fatty acids. But they also have high amounts of mercury so precaution must be taken to clean the fish well before using it for cooking
  7. Fruits: Though fruits are not very good sources of calcium, fruits like grapefruit, kiwi and orange help us get around 30-50mg of calcium per serving. Including fruits in between meals help in better absorption of nutrients from them.

We hope these best sources of calcium help you! Do leave your thoughts in the comments below! For more tips on nutrition, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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