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Wonder Herbs That Can Reduce Blood Sugar

reduce blood sugarAn epidemic worldwide, Diabetes is a disorder which alters blood sugar levels and the production of insulin that can cause various complications if left untreated. Although, it can be managed through lifestyle modifications and exercises. A few spices and herbs along with dietary changes can reduce blood sugar. These remedies are not only economic but can help in reducing dependency on medicines too. 

Herbs That Can Reduce Blood Sugar

1. Fenugreek: seeds are rich in minerals, vitamins, calcium, iron and proteins. It helps in controlling sugar and releasing insulin. The seeds have a high content of dietary soluble fibre which helps in slowing down the absorption of carbs and sugar.
How to Consume:

  • You can soak 1–2 tablespoons of fenugreek seeds in a glass of water overnight. Chew the seeds and drink the water the next morning on an empty stomach.
  • Fenugreek leaves can be added in dough for chapatis or in vegetables.
  • Seeds can be dry roasted to add them in food preparations.
  • Seeds can be sprouted for salads.

2. Oregano: Due to high content of glycosides, flavonoids and polyphenols, Oregano helps reduce blood sugar levels. It helps in increasing the level of insulin in the body too.
How to Consume:

  • In dried form, oregano can be added in salads, soups, or other dishes.
  • Fresh herbs can be added in boiling water, let it steep for 5mins, strain and drink as tea in the morning.
  • You can chew 5-6 oregano leaves regularly.

3. Curry Leaves: are the aromatic leaves widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism.
How to Consume: Curry leaves can be chewed every day on an empty stomach or can be used in preparation of food in kitchen

4. Aloe Vera: is a magical herb that not only controls diabetes but has proven beneficial in other ailments too.
How to Consume: You can prepare Aloe Vera juice by adding 2 teaspoons of Aloe Vera gel in a glass of water and drink it twice a day.

5. Turmeric: Curcumin, an active component in turmeric, helps reduce blood sugar, improve beta cell function and fatty acid oxidation, thereby proving to be a miracle ingredient to combat the disease.
How to Consume:

  • Turmeric powder can be used in cooking food or blend in smoothies.
  • Curcumin capsules can be taken twice a day before meals.

6. Clove: in ayurveda, are used as a main ingredient to cure various ailments. This spice also helps in stabilising blood sugar levels.
How to Consume:

  • Cloves can be used in culinary dishes.
  • Coarsely grind the cloves and add them to a mug of boiling water. Let it boil for about 10 minutes. Strain the liquid and drink it warm.

7. Ginger: Gingerol is an active component present in ginger and is a common sugar control medicine in Ayurveda. It increases the secretion of insulin in the pancreas.
How to Consume: Ginger can be used to prepare ginger tea or can be chewed in raw form daily.

8. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels.
How to Consume:

  • Sadabahar flowers can be boiled in water for a few minutes, strain and drink as tea in the morning.
  • 3-4 leaves can be chewed daily on an empty stomach.

9. Neem: Since time immemorial, neem is used for various ailments. Not only leaves, all parts of this plant are used in ayurveda medicines. Neem is also known to reduce blood sugar levels.
How to Consume: Boil about 10 neem leaves in a glass of water for 5 minutes till the leaves become soft and the water turns green. Strain and drink twice a day.

We hope these wonder herbs help you reduce blood sugar. But before trying any of these, do consult your doctor and do not replace your essential medication with these. 

For more information on diabetes, how to reduce blood sugar levels and other queries, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce 

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Top 10 Foods For Diabetics

Foods For DiabeticsYour food choices matter a lot when you’re facing Diabetes. While it is difficult to find foods which prevent diabetes complications like heart disease, kidney disease, spiking blood sugar levels, etc. there are some foods for diabetics which can help reduce carbohydrate intake, which in turn keeps blood sugar in check. Let’s take a look at these foods for diabetes. 

Top 10 Foods For Diabetics 

  1. Cinnamon: This fragrant golden spice helps in controlling sugar, cholesterol and triglyceride levels in Type 2 Diabetes. It adds flavour to food, can be sprinkled on tea, coffee, oatmeal and smoothies, etc. Studies have shown just ¼ teaspoon of cinnamon daily can improve fasting blood sugar and improve insulin sensitivity.
  2. Extra Virgin Olive Oil: Extra-virgin olive oil contains antioxidants called polyphenols which are extremely beneficial for heart health. Olive oil is the best option for  MUFA source when it comes to managing diabetes. Several studies have shown that MUFA helps to keep blood sugar in check by lowering insulin resistance and it keeps you full, minimizes blood sugar spikes, and helps in good absorption of nutrients. Daily healthy intake for a Diabetic person can be 1-2 tsp  ( 5ml -10 ml ) to manage sugar levels.
  3. Nuts: are the best snacking foods for diabetics as they are delicious and nutritious. Nuts like walnuts, almonds, cashews, pistachios are a boon for diabetics as they are low in carbohydrates and high in protein and fat, which makes them good for stabilizing blood sugar. Due to high in protein and low in digestible carbs they help to reduce blood sugar and LDL levels. A Diabetic person can have a small handful of approx. 20-30 gm daily But be sure to avoid salted varieties of nuts.
  4. Beans: are complex carbs loaded with fiber and rich in protein which gives a feeling of satiety. Beans are not expensive at all, easily available and they are incredibly versatile. Having beans in the diet regularly can control blood sugar and lower blood pressure.  You can add beans in your salads, soups, veggies and sandwiches or use soaked/boiled beans in making or stuffing chila etc. Include one bowl daily which is approximately  25-30 gm of beans to regulate blood sugar levels.
  5. Quinoa: is considered as a complete protein because it contains all nine essential amino acids needed to build muscle and it is rich in minerals such as iron and magnesium. This protein-rich whole grain is a great substitute for white rice. It is rich in fiber and gets digested slowly, which keeps the stomach full and prevents blood sugar spikes. It is a healthy option for breakfast, snacks and effective in weight loss too. Daily  20-30 gm of Quinoa can be taken in different ways like salad, chila, upma, etc.
  6. Fenugreek Seeds: are very effective in treating people with diabetes. It is rich in soluble fiber which lowers the sugar levels by slowing down the digestion and absorption of carbohydrates. Studies have shown a daily dose of 10 gm of fenugreek seeds soaked in water helps to control Type 2 Diabetes.
  7. Oatmeal: is one of the best foods for diabetics as they can fit into any healthy meal plan.  They high in fiber and low in glycemic index.  It does the miraculous job in regulating blood sugar levels and increases energy levels. Steel-cut oats approx. 20 gm -30 gm daily with low-fat milk or vegetables are best for Type 2 Diabetes because they are least processed.
  8. Garlic: is a herb which reduces inflammation, blood sugar, LDL Cholesterol in people who have Type 2 Diabetes. It also reduces blood pressure and boosts immunity.  1-2 cloves of Garlic can be crushed and taken raw with water early morning or can be used while cooking.
  9. Turmeric is a very powerful spice with numerous health benefits. It helps to lower inflammation, reduce blood sugar and boost immunity. It has curcumin which benefits kidney and heart health in diabetics. It is an important ingredient in Indian cuisines, around ½ to ¼ tsp can be added in water or milk to reduce inflammation, boost immunity and regulate blood sugar levels.
  10. Chia seeds: are the powerhouse of nutrients and are one of the wonderful foods for Diabetics.  They are high in fiber which lowers blood sugar in diabetics and helps maintain healthy weight. It also decreases blood pressure and inflammation in the body. Take 10gm of soaked chia seeds daily, can be also added in a smoothie, shake, curd etc.

We hope these 10 foods for diabetics helps you make a wonderful and positive shift to a healthier life but before you try them out, do consult with your doctor, nutritionist or dietitian. 

For more help to manage diabetes, and get the right guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce 

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11 Real Reasons Why Tobacco is Bad!

no smoking

LUNG CANCER! MOUTH CANCER! THROAT CANCER!

When we talk about smoking or chewing tobacco, the only thing that pops up is cancer. And now, we also have COVID-19 on this list which directly attacks your lungs! Apart from all of this, we have also heard about tobacco use causing COPD, heart disease, strokes and what not! Yet, smokers and tobacco chewers seem almost immune, if not indestructible as they continue to use tobacco day after day.

Maybe these conditions are extremes that arise after addictive, prolonged use of the substance. After all, we have all heard of that one grandpa who lived his entire life disease-free despite burning through a packet a day or that one aunt who is healthy despite smoking 15 cigarettes a day. Just because the effects aren’t immediate, doesn’t mean they are nonexistent.

While no amount of reasoning will help a tobacco user quit unless they choose to, here are some very real reasons why quitting tobacco today will be the best health move you can make!

1. Problems with Immunity

Consuming tobacco makes you more prone to infections by reducing immunity and depressing antibodies that fight infections. This results in body aches, pains and in severe cases, may result in rheumatoid arthritis.

2. Digestive Disorders

The digestive system converts food into nutrients which are supplied to various parts of your body. This ability is hindered upon tobacco consumption. A person may experience digestive issues such as heartburn, irritable bowel syndrome, crohn’s disease (inflammation of the intestines) and may even form gallstones. Quitting will improve digestive health drastically!

3. Disturbed Sleep

Consuming tobacco products affects one’s sleep cycle causing sleeping disorders such as sleep apnea or wakefulness. Quitting will improve your sleep quality and reduce sleeping disorders.

4. Fertility Issues

This is a big one! Both men and women who consume tobacco may face fertility issues. Men’s sperm and Women’s egg get damaged due to the harmful chemicals present in tobacco. The DNA present in the sperm and the egg also get affected, resulting in an unhealthy baby or a baby with cleft lips or cleft palate. If you are trying to conceive, quitting 3 months prior will help a lot!

5. Eye Problems and Blindness

Did you know that tobacco consumption can cause blindness? The nicotine present in tobacco causes AMD (Age Related Macular Degeneration) where a person loses central vision making it difficult to see and read things. Cataract is also common in people who consume tobacco. The retina is also affected which results in blindness.

6. Buerger’s Disease

This disease is common in people using tobacco products. In the beginning, the arms and legs tend to become cold followed by pain in the legs, ankles and feet due to the thickening of blood vessels. In severe cases, ulcers are also noticed on the hands and feet. If infection due to the ulcers spread inside the arms and feet, doctors may advise amputation. There is no cure for this disease, and the only way to prevent this is by quitting tobacco products. Ouch!

7. It Cripples Your Sense of Smell and Taste

Tobacco consumption damages the sense of smell and the taste buds. Smell and Taste are connected to each other by a channel present at the roof of the throat to the nose. Without the sense of Smell, your food may turn tasteless. Blood vessels of Taste buds are also affected making your food less palatable. Quitting may help you enjoy your meals more!

8. Effect on Skin, Nails and Teeth

The harmful chemicals present in tobacco stain fingernails and the teeth of a user making them look yellowish. It is also an enemy of the skin as it makes you look older than your age. Quitting may help you look younger and retain the brighter side of your teeth and nails.

9. Loss of Hearing

Tobacco consumers are more likely to face hearing problems like tinnitus (ringing in ears) as nicotine results in narrowing of blood vessels present in the body. It also affects nerves  present in the inner ear and also the neurotransmitter responsible for identifying noises. This makes you more sensitive to loud noises and more prone to noise related hearing loss.

10. Baldness

Toxins present in tobacco harm hair follicles, causing hair loss. It may also damage melanin, resulting in premature greying. Quitting tobacco reduces hair damage or hair loss to a very large extent.

11. Wound Healing

Nicotine causes constriction of blood vessels. As a result, blood supply to body parts decrease and makes it difficult for a wound to heal.

Apart from these reasons, your social life can get affected too as many people find the smell of chewing tobacco and cigarette smoke very repulsive! Clear the smoke and wipe the stains of an unhealthy lifestyle to breathe the freshness of a healthy one!

Was this article helpful? Did we miss out on anything? Let us know in the comments below! If you have trouble quitting, reach out to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

For more on living healthy, check out Healthy Reads.

#BeTheForce

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Some Good Carbohydrates For Diabetics

good carbohydratesAlthough it’s a complicated disorder, Diabetes can 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 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 

  1. Replace wheat rotis with multigrain or oats rotis
  2. Replace the white rice with brown rice
  3. You can also replace the brown rice with Dalia or Quinoa, if or whenever possible
  4. Include more vegetables in your meals 
  5. Have at least 1 portion of fruits a day – preferably apple, papaya, guava, pears, cherries or berries
  6. Include salads in at least 1 meal a day
  7. 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. 

#BeTheForce 

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