Search Results for: blood sugar

January 25, 2018 By Palak Mittal Leave a Comment

Fat or sugars- which is more harmful

fat vs sugar

You may have heard that carbohydrates can lead to weight gain (and this very statement might cause you to think that sugar is worse) but, you probably have also heard that fat can lead to weight gain (and this statement may force you to think fat is worse). With these two different thoughts in your head, you find yourself hopping from a low-fat diet to a low-carb diet and then back to a low-fat diet.

Well, if you are confused as to which one is worse (Fat or Sugar), you are not the only one. This ‘fat v/s. sugar’ debate has been on for a long time and has created lots of dialogues and articles – none of which however come up with a clear picture.

Here is the truth: While there is actually no good sugar that you can include in your everyday diet, fat can be good or bad (depending on the kind you pick).

Excessive Sugar Equals Fat:

Excessive sugar converts to fat in your body; as you eat something sugary or drink a soda, your body does not use all the energy that is produced by sugar. The extra sugar that you consumed, is stored by your body and eventually, is turned into fats. Therefore, an intake of too much sugar has no nutritional value other than it getting stored in the body and converting to fat. Sugar is present in common snacks like biscuits and cakes, cereals, fruits, aerated drinks, smoothies and ready meals. Limiting the sugar intake should be a priority for you to maintain a healthy body. There are many negatives of a high sugar diet.

High sugar diets can lead to resistance to insulin resulting in diabetes.
The main reason for causing caries in teeth.
Sugar-rich diet raises Low Dietary Lipoprotein (LDL) (bad cholesterol), blood glucose and insulin levels. These are all major risk factors for heart disease.
Sugar is addictive and causes the release of dopamine in the brain. The pleasure sensation that the brain gets when dopamine levels are elevated creates an addiction.
Excess sugar is not used up by the body and is stored as fat for future use. It is a major cause of obesity.
However, fruits contain a small amount of fructose. Humans can easily tolerate the small amounts of fructose found in fruit. Reduce the added table sugar in your diet.

Fat Depends – there are good fats and bad fats:

Fat is considered deleterious to health and the root cause of high cholesterol. However, there are different kinds of dietary fats
Saturated – Animal fats and dairy
Monounsaturated – Olive oil, avocado, ground nuts and
Polyunsaturated – Omega-3 and Omega-6 fats in fish, walnut and flax seeds.
Eating a moderate amount of saturated fats, such those found in butter and meats, coconut oil along with seed oils such as olive and avocado are okay.

Foods with good fats are vital for good health:

Essential for absorption of fat soluble vitamins like Vitamin A (vision), Vitamin D (strong bones), Vitamin K (blood clotting), and Vitamin E (healthy skin). These vitamins are vital for brain health.
Saturated fats found in butter and coconut oil play a role in improving immunity. The saturated fats are present in white blood cells and their loss can reduce the ability of white blood cells (WBC’s) to kill germs.
Less fat in the diet can lead to skin becoming dry and chapped.
Fats provide twice the caloric energy as sugars. A fat rich meal helps to keep the body satisfied. A diet rich in walnuts, salmon, olive oil, and butter aids in weight maintenance.
Omega-3 and Omega-6 fats raise the levels of High-density lipoprotein (HDL or good cholesterol) in the blood.

In conclusion, I would say both sugar and fat cause equal damage and cause us serious medical problems and especially when bad fats are combined with sugar in a meal. You need to come up with a diet plan that avoids sugar completely and uses only good fats. Also, avoid processed foods and eat whole natural foods along with regular exercise.

November 29, 2017 By Richa Athavale 1 Comment

Know your blood/ serum Creatinine

creatinine-private-blood-tests-in-london

When it comes to blood tests, most are aware of blood sugar, cholesterol or haemoglobin levels. In the current times, we also know about Vitamin B12, D, and Calcium etc. But, have you ever come across “blood/serum creatinine levels”?

Recently, I came across somebody I know well with high levels of high blood/ serum creatinine levels. And, observed there is a lot of confusion between “Blood/serum creatinine levels” & “creatinine” that one takes as a supplement while working out in the gym. These are two different things. In this blog, I am talking about –Blood Creatinine.

What does it means when you have high blood creatinine levels?

Creatinine is produced in the body constantly. It is a by-product of creatinine phosphate in the muscle. Its value depends on the muscle mass that one has. Creatinine is carried through the bloodstream to the kidneys. It is filtered out by the kidneys and thrown out of the body through urine. The kidneys maintain the creatinine levels in the blood to a normal range. A creatinine level is an indicator of kidney function. High creatinine levels is a warning for impaired kidney function.

High level of creatinine is found during:

Impaired kidney function
kidney disease like glomerulonephritis, pyelonephritis
Prostate disease
Kidney Stones (urinary tract blockage)
Heart disease
Diabetes
Medicines like ACE inhibitor (ACEI) or angiotensin II receptor antagonist (or angiotensin receptor blocker, ARB) taken.

creatinine-blood-test-s1-illustration

Creatinine Blood Test should be done if following symptoms are seen:

fatigue and trouble sleeping
loss of appetite
swelling in the face, wrists, ankles, or abdomen
lower back pain near the kidneys
changes in urine output and frequency
high blood pressure
nausea
vomiting

Normal Values of the Creatinine in Blood:

In male – 0.6 to 1.1 milligrams per dl of blood.

In female – 0.5 to 1.1 milligrams per dl of blood.

Infant – 0.2 milligram per dl of blood or above (due to less muscle mass).

A person with one kidney – 1.8 to 1.9 milligram per dl of the blood.

Lifestyle & Dietary modifications for high creatinine:

Reduce water/fluid intake: Fluid intake needs to be monitored. Do not restrict fluids unless there is a fluid overload problem. If fluid retention is a problem, limit salt intake.

Limit salt intake (Sodium): You should control the amount of salt going through the food. Add minimum salt as required. High sodium will cause water retention. Cut down on salt, cheese, pickles, instant soups, roasted and salted seeds and nuts & all types of fast foods. Specifically, avoid canned foods.

Limit Potassium: Low-salt substitutes are not good either, as they contain high levels of potassium. Restricted eating high potassium containing such as tomato, potato, nuts and chocolates etc.

Limit Phosphorus: Excess phosphorus can cause total kidney failure as well as bone disease and heart ailments. Reduce dairy products including milk, curd, and cheese. Cut down intake of foods like Shellfish, nuts, soya bean foods etc.

Control Calcium: It is another concern for kidney patients, causing serious bone disease in later years if not controlled.

Low protein diet: Low protein diet is recommended to reduce creatinine level. This avoids build-up of excess urea.

Cigarettes and Alcohol: kill you anyway and, also does not help in the case of high Creatinine either.

With diet control, the portion size also matters. If you eat in excess, the nutritional value changes considerably.

Be active & Exercise regularly: High-intensity exercise could lead to impressive results. It may also help lower your risk for high blood pressure and diabetes which are the two main causes that lead to developing CKD (Chronic Kidney Diseases).

Fruits and vegetables that are advised/not advised in kidney diseases:

It is advisable to take peaches, broccoli, onion, grapes, cabbage, pepper, cherries, cauliflower, apples, celery, berries, cucumber, pineapple, eggs, plums, green beans, tangerine, lettuce, watermelon and pears.
Restrict the intake of oranges and orange juice, asparagus, avocado, kiwi fruit, raisins or other dried fruits, bananas, cooked spinach, potatoes, pumpkin, prunes, etc.

July 7, 2016 By Saba Mirza 3 Comments

Are you craving for Sugar?

If you are someone who is trying to control your urge of eating sweets but, in the end give in and eat them, then this article is apt for you.

To begin with I would like to clear the myth that ‘If you are craving for sweets it means that your body is in dire need of sugar’…this is an absolutely lame excuse by sugar lovers. If that was the case then your body is always in a need of other nutrients, then why don’t you ever crave for fruits, vegetables or cereals and pulses for that matter.

Her are few reasons you just want to grab that chocolate bar

A) After the Meals

Sometimes you crave for sugar even after a filling meal- the reasons might be Habit, Your meal type and the signal from your brain.

HABIT: Studies suggest that regular consumption of sugar and sweets causes changes in your brain’s neurochemical network and it will always remind you to have that sweet even after you have had a complete meal.

MEAL TYPE: Evidence suggest that meals which are rich in carbohydrate tend to make you crave for more sugar rather than the meals rich in proteins and fats.

BRAIN CHEMISTRY: A Carbohydrate rich meal causes high levels of glucose in your body which in turn directs the brain to release ‘serotonin’ which is mood elevating neurotransmitter…it gives your body a sudden high and as the glucose levels from simple carbohydrates settle down immediately, your body again demands for that ‘high’ and as you know simple sugars immediately release glucose in the blood and you tend to binge on that sweet..

-Gradually stop that habit of eating sweets after each meal. Remember don’t do it too hastily otherwise you will end up eating a big bowl of ice cream after some time.

-Do make your meals balanced and rich in variety. Include the right amount of complex carbohydrates like whole grain, good amount of PROTEINS like chicken, fish or pulses and beans and ample amount of vegetables. PROTEINS have a strong ability to stimulate the ‘satiety centres’ of your brain thus giving you a feeling of fullness.

B) WHEN HUNGRY

Being hungry for a long time is one of the major causes behind overeating of that sinful dessert.

SOLUTION you know…eat frequently and have nutritious snacks like fruits, raw vegetables, fruit smoothies, beans salad or chat etc.

C) UNDER STRESS

Stress initiates our body’s ‘fight or flight ‘response…this causes release of glucocorticoids which try to replenish the body’s energy loss during the condition of stress by demanding more sugar.

The other reason is depletion of serotonins in our brain that makes us feel sad and miserable, this in turn triggers the body’s need to have more carbohydrates.

HOW TO FIGHT IT:

-Divert your attention, take deep breaths, take hot shower, go for a walk, read a good book and even after all this if you still feel hungry grab a fruit or munch on those nutritious nuts.

D) YOU ARE CRAVING IT BECAUSE YOU ARE SIMPLY ADDICTED:

This is a never ending vicious cycle…you eat sugary food–tastes good, instant, brain is ‘happy’–Blood sugar spikes fast–hormones released in the blood to control this sudden increase in sugar levels–>Blood sugar drops rapidly–>insulin notices the sudden low in sugar levels–>Body takes the signal that it’s ‘starving’ and demands glucose–>Cravings restart.

NO,,that doesn’t mean that you are helpless 😉

HOW TO FIGHT:

-Keep yourself full-keep munching on nuts, dates, low fat cheese slices, fruits and vegetables like cucumber. This will help to not think about about that chocolate bar.

-Leave it gradually: Start having a small piece from that chocolate bar or a small scoop of your favorite ice cream whenever u feel that urge. This way you will not push your body into sudden deprivation

-Combine them: combine your favourite desert with some healthier options. Such as dip few apple slices in chocolate syrup or mix in fruits in your favourite ice cream

-Remove them away from your sight: Don’t keep any sweets in your purse, in your office desk or in your fridge.

-Make them healthier like have a whole wheat pancake sweetened with honey or fruit smoothie (sweeten it with honey or dates) or have fruit cream (with low fat cream).

So don’t give up and have a healthy and sweet life. To know more about GOQii and how it can help you control sugar click here.

November 16, 2024 By Dr Akshat Chadha 1 Comment

Busting Myths Related To Diabetes Reversal

You may have often come across the term ‘Diabetes Reversal’. But can the condition actually be ‘reversed’? “The word ‘reversal’ is a misnomer, as the dictionary defines it as a change in an opposite direction, position, or course of action or back to a former state. Of late, this seems to be used very loosely next to diabetes, and that’s not an accurate way to look at it.

Why is it not accurate? That is because ‘diabetes reversal’ would mean that the medicines are stopped, and the person no longer suffers from the disease. But, this scenario is seldom seen in practice for many patients. Yes, few patients — like the ones with prediabetes are able to ‘reverse’ their conditions for a longer period of time (if they are able to maintain a good lifestyle) but those with chronic, long-standing diabetes, find it difficult to even sustain the reduced medications.

The word ‘reversal’ may actually only mean better control and management to begin with, then slowly tapering off medicines, to finally try and take them off with further work aimed at a situation where you do not go back to medications. If a patient can sustain this state of no medicines with the blood reports staying within the normal limits for five years, then probably we can say that diabetes (Type 2) has been reversed.

Common Myths Surrounding Diabetes Reversal

Myth #1: Type 2 diabetes reversal is easy and can be achieved in 6-8 weeks by joining a program.

Fact: This one is actually a pretty funny and dangerous myth. I would think it’s impossible to believe something like this. But, people do believe it as they tend to get desperate to get rid of the condition and hence, go to any extent where they see a ray of hope, which makes it dangerous. Fad diets or even strict diets can show the blood reports getting better along with a reduction in weight (4-5 kgs every month). But, this drastic change can cause other issues later in life including chronic deficiencies.

While on the program, the patients are also taken off the medicines (since the blood reports look better) but once the program ends, and those who aren’t able to sustain the changes, the sugar starts to increase and this time with a vengeance. Some even end up rushing back to their original doctors who understandably get upset as they fear the damage caused and invariably have to increase medication. Thus, the patient suffers the most at multiple levels and what starts as a ray of hope for the patient ends up being a ray of destruction.

Myth #2: Cut out carbs, fruits and sugar and you will reverse Type 2 diabetes

Fact: The patient will definitely get the numbers down initially, at least on paper. But, apart from the nutritional benefits that they will miss out on, it’s very unlikely that diabetes reversal will be achieved.

I want to help you all understand that the major source of the problem such as inflammation or insulin resistance is the refined carbohydrates and sugar that are present in cakes, pastries, sodas and even packaged foods. Grains and fruits can increase the sugars but it varies from person to person. If they are balanced with fiber, proteins and fats, then you will be surprised to know how well the sugars are regulated. We have a tendency of eating 5-6 chapatis (Indian flatbread) or a big portion of rice with just a touch of vegetables (sometimes the quantity is even lesser than pickle) and sometimes no dals (lentils) or beans or even curd. So, instead of going extreme and cutting down everything (which again becomes difficult to sustain), look at including a balanced meal as you will not only have better blood sugar but also improve your overall health.

Myth #3: Do fasting and you will reverse diabetes

Fact: This one is really doing the rounds. This might not be a myth but rather an exaggeration. It makes sense to fast as you will end up consuming lesser food (>12hrs – you mostly will end up missing one major meal). Initially, one will witness weight loss and the gut along with the pancreas will get some relaxation during the fasting period. Fasting is an age-old practice and does have benefits if done the ‘right way’. It’s however important to know what’s the right way to fast.

The answer to this question is that it varies from diabetic to diabetic and also depends on the co-morbid conditions, current medications, insulin and how much the blood sugar fluctuates. Of course, eating 2kg of fruits or eating “anything and everything” during the eating window isn’t going to work, so such behaviour is not encouraged. Also, if you are continuously fasting for weeks or months together, then be careful about muscle health, gut health and even your metabolism as all of these can take a slight dip. Fasting when used as one of the tools for better diabetes management under the right guidance should help in the overall improvement of the patient’s health.

Myth #4: I will not be able to reduce medicines or get off them because I have a family history of diabetes.

Fact: Family history, especially if both parents have diabetes, does play a big role in making a person predisposed to diabetes. But it’s not the only factor that triggers diabetes. It’s, in fact, your lifestyle, your daily habits repeated over a period of time that finally leads you to diabetes. So, in the same way, you might have to be more particular and take better care of yourself. If done consistently, one can hope to see the medicines reduced, in spite of the family history.

Of course, prevention or postponement is better than reversal so if people can start following a healthier sustainable lifestyle then they can keep diabetes away for a longer time or even if they get it, they can manage it with minimum medicines. Better control can also help to reduce chances of the complications.

Myth #5: If I start medicines or insulin, I will never be able to reverse the diabetes

Fact: I feel this is one myth that should be broken as soon as possible. Many times starting medication or insulin earlier can actually help you conserve the beta-cell function (cells in the pancreas that produce insulin), further increasing your chances of getting off the medicine sooner provided you have made the lifestyle changes simultaneously. If the patient refuses to make basic changes like eating better, getting regular exercise, sleeping and managing stress better, then the medicine will also not get the desired support and that can further lead to an increase in the medicines.

So it’s time the diabetics reset their mindset. Stop doubting every doctor or medicine and take responsibility for your health by making the right changes so that diabetes reversal can become an easier reality in the coming years.

Myth #6: Type 1 diabetes can be reversed

Fact: Simply put, not yet. If anyone at this point is claiming or promising reversal of Type 1 diabetes, then that’s far from the truth. There’s a lot of work and research going on in this field but nothing conclusive has been shown. I do feel and hope that it’s a matter of time and in this interim, we all need to build up our patience and instead work on the information that we have and at least better manage type 1 diabetes. Type 1 diabetes doesn’t stop a patient from doing anything or living a good life, so if you have that worry or fear, it’s a good time to start changing it.

To summarize, diabetes reversal (the real one as I have mentioned above) is possible if the question on reversal is generic. But, we now need to ask the question differently – can I reverse my diabetes? If not then can I live healthy, fearlessly with diabetes – and the answer will always be a big yes!

We hope this article helps you! For more on Diabetes, 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.

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