Diabetes Archives

January 5, 2021 By Rashmi Deshpande Leave a Comment

Foods To Manage Blood Sugar Naturally

manage blood sugar

By now, we’re all aware that Diabetes is a condition in which the body is unable to control the glucose entering the bloodstream. Along with medicines, food is key to controlling it. As it is a slow progressive disorder, it makes our organs weak and affects their functioning like a slow poison. Hence, it is really important to keep our blood sugar levels under control. Let’s see how we can do this with food.

Foods That Manage Blood Sugar Naturally

High blood sugar occurs when your body can’t effectively transport sugar from blood into cells. If sugar levels go high, you need to add the following food to your diet.

1. Eat More Green Leafy Veggies
Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs, so they won’t significantly affect blood sugar levels. Spinach, kale, methi, bathuva and other leafy greens are good sources of many vitamins and minerals, including vitahmin C. People with diabetes have a greater requirement of vit C as it acts as a potent antioxidant and also has anti-inflammatory qualities. Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage. In addition, leafy greens are good sources of the antioxidants – lutein, zeaxanthin. These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications. Leafy green vegetables are rich in nutrients like Vitamin C, as well as antioxidants that protect your heart and eye health. You can add these veggies in all meals in different forms like sabji, soup, salads, in roti , paratha, chutneys etc.

2. Addition of Micronutrients
Chromium is involved in carb and fat metabolism. It also helps control blood sugar levels. Lack of chromium may predispose you to carb intolerance. Chromium rich foods include egg yolks, whole-grain products like millets, coffee, nuts, green beans, broccoli and meat (in moderation).

Magnesium-rich foods include dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados and beans (not matured).

3. Reduce Carb Intake
Reduction in carb intake not more than 100grams per day, avoiding simple carbs like maida products and packet atta as well. Try to get coarse atta which has wheat husk, add isabgol in roti to reduce the spike in sugar levels after meals. Add whole grains like millets, jawar, chana, chia seeds and quinoa to your daily meals.

4. Add a Good Amount of Nuts
All types of nuts contain fiber and are low in net carbs, high in essential oils and protein to regulate sugar levels and provide nutrients.

Almonds: 2.6 grams
Brazil nuts: 1.4 grams
Cashews: 7.7 grams
Hazelnuts: 2 grams
Macadamia: 1.5 grams
Pecans: 1.2 grams
Pistachios: 5 grams
Walnuts: 2 grams

5. Add Seeds To Your Diet
These are rich in good fats, protein, dietary fibers and have the ability to reduce hunger pangs and craving for sugar. They also provide constant energy supply to diabetics.

Flax seeds-1to 2tbps per day
Sunflower seeds-2tbs per day
Pumpkin seeds-2tbps per day
Sesame seeds-1tbps per day
Methi seeds-1to 2tsp soaked.

Nuts and seeds can be easily added as evening snacks, in salads and to your morning breakfast too.

People with diabetes often experience low blood sugar levels. Certain medications, excessive alcohol consumption, some critical illnesses and hormone deficiencies can also cause hypoglycemia without diabetes. To fix this, you can have:

A small apple, banana, or orange
15 grapes
A few prunes
2 tablespoons of raisins or dates
1/2 cup of juice or regular (not diet) soda
1 tablespoon of honey or sugar
Hard candy, jellybeans, or gummy candy check on ingredients before consuming.
Glucose tablets or Lemon sharbat with sugar but without salt.

These are a few foods we need to add to our diet to manage blood sugar naturally – this along with exercise for approx 30 mins a day. For more on managing blood sugar, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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December 1, 2020 By Roopa Tandur Leave a Comment

12 Low Glycemic Index Fruits For Diabetics

Diabetes 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:

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%.
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.
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
Berries: 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.
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.
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.
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.
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.
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.
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.
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.
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 or tune in to LIVE sessions by qualified experts on GOQii Play.

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November 27, 2020 By GOQii Leave a Comment

Some Good Carbohydrates For Diabetics

Diabetes is a condition where blood sugar levels are raised. It’s a common disorder that is affecting a majority of people around the globe. Although it’s a complicated disorder, it does not mean that it cannot be reversed. Choosing healthy foods and drinks, in essence, managing nutrition, is the key to manage diabetes.

Carbohydrates are among the foods that we start avoiding in case we see high sugar levels. We start considering carbs as an enemy, which is definitely not the case. Ideally, when we eat carbohydrates, the body converts it into glucose which further increases the sugar levels. It is due to this that we consider avoiding carbohydrates. They are an integral part of a healthy diet and before we begin to avoid them, we need to understand them.

There are 2 types of Carbohydrates

Simple carbs: which are easily broken down in the body, they lead to a sudden increase in the sugar levels.
Complex carbs: which are absorbed slowly in the body and due to this, there isn’t a sudden increase in the sugar levels.

So complete elimination of carbohydrates is not recommended, rather we can shift to a diet which provides a good amount of complex carbs. Starch and fibers are the types of complex carbs, and as we all know, there are lots of health benefits of including fibers in the diet.

Good Carbs You Can Include

Fruits
Vegetables
Whole Grain products
Beans
Pulses
Nuts

How To Incorporate Complex Carbs In Your Diet

Replace wheat rotis with multigrain or oats rotis
Replace the white rice with brown rice
You can also replace the brown rice with Dalia or Quinoa, if or whenever possible
Include more vegetables in your meals
Have at least 1 portion of fruits a day – preferably apple, papaya, guava, pears, cherries or berries
Include salads in at least 1 meal a day
Add boiled beans, sprouts, boiled pulses, nuts or mixed seeds to the salads

With these tips, do remember that it is not just reducing the carbs but an overall lifestyle modification that is really important. With the diet, it is really important to follow an exercise routine, to manage stress and to cut down any unwanted habits of smoking or alcohol. If you are a diabetic and have stopped having carbs, do start including complex carbs in a limited portion in your daily routines.

Please note that before you begin with any of the aforementioned foods, kindly check with your doctor, dietitian or nutritionist. We hope this article on Good Carbohydrates for Diabetics helps you – do share it with your friends and family. For more on diabetes management, check out Healthy Reads or tune in to LIVE sessions by our experts on GOQii Play.

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November 24, 2020 By Jigna Sheth 7 Comments

Manage Diabetes With These Lifestyle and Nutritional Tips

By this point, we are all well aware of the silent killer known as Diabetes. It is the leading cause of blindness, kidney failure, neurological and cardiovascular disorders. Diabetes Mellitus is a condition in which our body’s ability to utilize glucose from the blood lowers down. It is a disorder of carbohydrate metabolism characterized by impaired ability of the body to produce or respond to insulin. Glucose is the main source of energy to the body’s cells and insulin is a hormone (which is produced by pancreas) that controls the level of glucose in the blood.

Types of Diabetes

Type 1 Diabetes referred to as Insulin Dependent Diabetes Mellitus, is a condition in which the pancreas produce little or no insulin. Such individuals require daily insulin injections. This type of diabetes generally affects children or adolescents.
Type 2 Diabetes referred to as Non-Insulin Dependent Diabetes Mellitus, is a condition in which the insulin production may be normal or even high but the insulin produced is not as effective as normal insulin. This type of diabetes generally affects overweight or obese adults.
Gestational Diabetes develops during pregnancy and usually disappears after giving birth. Women with Gestational Diabetes are at a higher risk of developing Type 2 Diabetes later in life.

Factors Which Cause Diabetes

In order to manage Diabetes or eliminate it from our lives, we must understand the factors that cause it.

Obesity: Being overweight or obese has been identified as the number one risk factor for Diabetes. In fact, 80% of people diagnosed with Type 2 Diabetes are overweight.
Cigarette Smoking: Cigarette smoke elevates the level of inflammation in your body. This increases the risk of diabetes in smokers as opposed to non-smokers. Smoking can also elevate the level of blood glucose in your body and hence, worsen your insulin resistance.
Physical Inactivity: can increase your risk of diabetes, even if you are not overweight or obese. On the other hand, in case you are overweight or obese – physical activity can help you reduce your risk of diabetes.

Tips to Manage Diabetes

Medication: The first line of action to treat type 2 diabetes is anti-diabetic medications, and/or oral or IV insulin administration. Generally, insulin therapy is prescribed for type 1 diabetes. However, only medicines will not be able to control your diabetes. There are several other attached conditions, which we will discuss further.
Quality Sleep: is extremely important to effectively manage diabetes. Reduced sleep or insomnia can result in hormone fluctuations which in turn leads to a spike in the blood glucose levels, leading to weight gain.
Regular Examination: If possible, monitor blood glucose levels regularly in order to ensure that everything is under control. Medication, stress, physical activity, other illnesses and the foods we eat can all impact our blood glucose levels.
Stress Management: Physical or mental stress can aggravate diabetes. The degree at which stress impacts our blood glucose levels varies from one person to another. Studies show that almost all kinds of stress leads to a blood sugar spike.
Regular Exercise: not only has a multifold impact on controlling and even reversing diabetes, but also helps in burning fat and maintaining an optimum weight. Practicing any kind of exercise for at least thirty minutes a day can improve insulin sensitivity, help in maintaining blood glucose levels and even diminish the risk of developing heart diseases. Brisk walking, running, cycling, dancing, swimming and biking are some of the recommended exercises that can elevate heart rate and control diabetes.
Quit Smoking: Smoking increases the risk of diabetes as it narrows blood vessels, raises blood glucose levels and leads to inflammations.

Nutritional Strategy to Manage Diabetes

Try these nutritional tips and strategies to manage Diabetes effectively

The distribution of carbohydrates, fats and protein in the diet should be such that it maintains blood glucose and reduces the risk of cardiovascular diseases
Replacing saturated fat with healthy fats such as avocados, nuts and olive oil can reduce insulin resistance and consume lean proteins.
Take small frequent meals at regular intervals. Avoid large jumbo-sized meals.
Keep a watch on portion size as having too much food can also lead to weight gain and related problems.
1 tsp of overnight soaked Methi seeds or Methi powder should be consumed every day in the morning or can be added with food.
Consume more complex carbohydrates than simple sugars as they breakdown and release glucose slowly in the bloodstream.
Fiber rich food like whole fruits, whole cereals, whole pulses, salads, sprouts, and green leafy vegetables to be added to the daily diet. Be sure to pick whole fruits over juices.
Avoid prepackaged, processed and sugar sweetened beverages completely.
Recent study shows consumption of Moringa Leaves, fruits, seeds or powder lowers Blood Sugar levels which in turn helps in reducing Cardiovascular Diseases. Roots of Moringa are to be avoided because of the toxic content.
Glycemic Index (GI) of foods is important in deciding whether to include them in the diet or not. Low GI foods are to be consumed to maintain blood glucose levels.

Food Selection As Per Glycemic Index

Food Groups	Foods With Low GI (Permitted in prescribed amount)	Foods With High GI (To be restricted)
Cereals	Whole wheat flour, wheat bran, bajra, jowar, oats, ragi, dalia, brown rice, barley, whole wheat pasta, multigrain & whole wheat bread.	Polished rice, white bread, Sago, maida, noodles, pasta, corn flakes, puffed rice.
Pulses	All pulses can be consumed moderately.	–
Vegetables	Green leafy vegetables, tomatoes, cucumber, radish, cauliflower, broccoli, cabbage, mushroom, onion, green beans, carrot, green peas, capsicum, gourds, parwal etc.	Potato, Beet root, sweet potato, yam, pumpkin, colocasia (arbi).
Fruits	Apple, guava, orange, sweet lime, peach, papaya, pineapple, pomegranate, muskmelon etc.	Dates, watermelon, plum, grapes, banana, chickoo, mango, custard apple, canned fruits.
Nuts & oilseeds	All nuts & oilseeds can be consumed but in moderate proportion.	–
Milk & milk products	Skim milk, cow’s milk, curd, buttermilk.	Buffalo milk, full fat milk, cheese, cream.
Fats & oils	MUFA-PUFA-SFA in the ratio 1:1:1 to be consumed but not more than 4 tsp/day. MUFA- groundnut, mustard, linseed, olive, rice bran oil PUFA- sunflower, safflower, soyabean, corn oil SFA- ghee, butter, coconut oil	Vanaspati, Margarine, Mayonnaise.
Sugars	–	Sugar, honey, jaggery, sugarcane.
Snacks & desserts	Roasted chana, makhana, popcorn (low fat), American corn, air fry snacks, steamed snacks.	Ice cream, cold drink, pastries, patties, waffles, doughnuts, potato wafers, muffins, all fried and baked items

Diabetes is a disease which can be controlled if we are fully aware of its complications and by following strict dietary and lifestyle protocol. Our priority should be to monitor blood glucose, blood pressure and cholesterol levels and ensure they are in control on a periodic basis to avoid complications in the future.

We hope this article helps you make a shift to a healthier lifestyle and manage diabetes effectively! Leave your thoughts in the comments below! For more on Diabetes, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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