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STEVIA (A 0 calorie, 0 carbs, 0 protein and 0 fats natural sweetener)

Yes, you have read right! A null nutritional value sweetener which is sweeter than sugar. Stevia has 0 kcal energy, 0gms of carbohydrates, 0 gms of proteins, 0 gms of fats yet a very sweet product and gained popularity in foreign countries. Let’s find out more about Stevia.

What is stevia?

Stevia is a sweetener and sugar substitute extracted from the leaves of the plant species Stevia Rebaudiana.

The active compounds of stevia are steviol glycosides (mainly stevioside and rebaudioside), which have up to 150 times the sweetness of sugar, are heat-stable, pH-stable, and not fermentable. Stevia’s taste has a slower onset and longer duration than that of sugar, and some of its extracts may have a bitter or liquorice-like aftertaste at high concentrations.

Benefits of Stevia

Apart from using it as a replacement for Sugar it has additional benefits like

  • IN DIABETES: Research has shown that stevia sweeteners do not contribute calories or carbohydrates to the diet and do not affect blood glucose or insulin response, which allows people with diabetes to consume a wider variety of foods and comply with a healthful meal plan.
  • IN WEIGHT MANAGEMENT: The intake of added sugars has been shown to contribute an average of 16 percent of the total calories in the American diet and has been linked to weight gain and adverse effects on glycemic control. Plant-based, zero calorie stevia can be part of a well-balanced diet to help reduce energy intake without sacrificing taste.
  • IN BLOOD PRESSURE: Certain glycosides in stevia extract have been found to dilate blood vessels, increase sodium excretion, and urine output. In higher doses, stevia could potentially help lower blood pressure. The plant may have cardiotonic actions, which normalize blood pressure and regulate heartbeat.

Good and bad Stevia

Stevia’s green leaves are naturally sweet. However, those white powder and clear drops we find in groceries have very little to do with stevia leaves. They aren’t really stevia at all. They’re an extract that’s been super-refined using toxic chemicals, bleach, and marketed as “healthy”. Everybody is looking for a non-addictive, healthy sweetener. But, beware of any sugar-free sweetener that gives you the illusion of a “free ride”, because you may just be deepening your addiction.

Green leaf stevia is the least processed of the stevia types. The leaves are basically just dried and ground into powder form. This is the type of stevia that’s been used in South America and Japan for centuries as a natural sweetener and health remedy. This type of stevia is about 30–40 times sweeter than sugar.

The best stevia is the kind you can grow yourself. When it’s alive you know it’s REAL! Stevia plants grow beautifully in a pot, a garden, a window box, or on your kitchen window sill. Just pull off a leaf when you need to sweeten something. This way you can be sure it’s organic, and the soil is healthy.

We hope this article helps you understand the incredible benefits of Stevia as a natural sweetener. Have you tried incorporating Stevia into your diet? Let us know in the comments below. For more tips on diet and nutrition, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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How smartphones and other electronic gadgets affects our sleep quality

For most of us, our smartphone is the first thing we look at in the morning and the last thing we check before going to bed. But, is it a right practice? Well, it is not. As per a study published by the Brigham and Women’s Hospital in Boston, Massachusetts, using a smartphone right before bedtime actually reduces the overall quality of sleep.

Here’s how:

  • Difficulty in falling asleep – We feel sleepy when our brain releases a hormone called melatonin, which is determined by the body’s circadian rhythm. The blue light emitted by the screen of the smartphone interferes with this rhythm and the secretion of melatonin, which makes it difficult for us to fall asleep, even after we keep our phone aside.
  • Poor quality of sleep – Using a smartphone before going to bed also hampers the overall quality of sleep because, when we check an office email or a text message as the last thing before we sleep, it gets difficult for our brain to relax, due to which we are unable to sleep peacefully.
  • Decreased attention span – Our productivity suffers during the day, due to lack of proper sleep at night. Also, not getting enough sleep is known to hamper our decision-making skills, impair our long & short-term memory, which leads to unnecessary stress and anxiety
  • Increased risk of weight gain – Our body is more likely to feel hungry when we don’t get our due share of sleep, as sleep deprivation slows down our metabolism. Thus, use of smartphone right before bedtime can induce cravings, which lead to snacking and weight gain.
  • Weak immune system – While we are asleep our immune system produces antibodies that help fight infections, it also releases a protein known as cytokines. This protein not only promotes sleep but also fights inflammation and other problems caused by stress. Lack of sound sleep decreases the production of cytokines and increases the risk of falling sick, it also slows down our recovery cycle. Further, long-term sleep deprivation can raise the risk of diseases, such as diabetes, heart problems and obesity.
  • Skin damage – Sleeping late at night and not getting enough sleep can lead to dark circles, puffy eyes and fine lines across our face. The blue light emitted by our smartphones triggers the secretion of cortisol, which can damage our skin’s smoothness and elasticity.

Thus, even if we are spending only some time on our smartphone before going to bed, it affects our overall mental and physical well-being.

We hope this article sheds light on the detrimental effects of smartphone usage on sleep quality and overall health. If you found this information helpful, we’d love to hear your thoughts in the comments below. For more insights on improving sleep and maintaining a healthy lifestyle speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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What Happens To Your Body When You Eat Too Much Sugar

too much sugar

“You are what you eat, so eat something sweet” is a very sweet quote but has a bittersweet reputation when it comes to health! Did you know that carbohydrate, an essential micro nutrient, is a producer of sugar? Sugars, in fact, are simple carbohydrates which are easily absorbed and digested by the body. It is an empty calorie food, has zero nutritional value and provides only energy. It is naturally found in lots of foods. For instance, as fructose in fruits, as lactose in dairy and dairy products and different cereals and grains. 

Is It Really A Villain Of Good Health? 

Along with negatives, sugar has many positives: 

  • It makes anything taste better
  • Provides immediate energy to your body 
  • Naturally found sugars in foods like fruits and vegetables have little effect on blood sugar and are considered healthy
  • It increases happy hormones

Adverse Effects Of Eating Too Much Sugar 

Too much of anything is bad, and the same goes for sugar! Here are some ill-effects it can have on your body: 

  • Weight Gain or Obesity: Too much consumption of white sugar can contribute to weight gain or obesity, due to it’s high calorie content. When eaten in excess, it gets dumped into cells and gets stored as fat and results in weight gain.
  • Type 2 Diabetes: Excessive intake creates problems for pancreas. Body monitors blood glucose levels and produces insulin to help control it. When blood glucose level is high and has more glucose than your body needs, cells become insulin resistant, the control breaks down, blood sugar rises to dangerous levels and leads to Type 2 Diabetes.
  • Hurt your Heart: There is a clear relation between sugar consumption and high BP. Eating too much can harden the arteries and damage heart tissues, which is a major risk factor for heart disease and stroke.
  • Tooth Decay: It is the primary food source for bacteria that can grow in your mouth and cause tooth decay.
  • Non Alcoholic Fatty Liver Disease (NAFLD): is a metabolic stress related liver disease. A diet high in sugar and specially fructose, can trigger your liver to store fat which can lead to NALFD.
  • Hampers Immune Function: It can interfere with the immune system as bacteria and yeast feed on sugar. So excessive glucose in the body causes these organisms to build and cause infections.
  • Accelerates Ageing: When it enters your bloodstream, it attaches to protein. The mix of these proteins with sugar causes loss of elasticity and increases premature ageing. Thus, it can mess with your skin by contributing to wrinkles and sagging.
  • Increases Risk of Developing Gout: Gout is an inflammatory condition that causes pain in the joints. Added sugars raise uric acid levels in the blood and increases risk of developing and worsening gout.
  • Damages Kidneys: When blood sugar is too high, the kidneys spill it into urine, which can cause permanent damage.
  • Fertility: High blood sugar impairs reproduction function in both men and women. Excessive consumption can rob essential vitamins and minerals.

How Can You Cut Down The Intake? 

Daily recommended limit of sugar for women is 6 tsp (30gms), men 7tsp (35gms) and for children 3tsp(15gms). Apart from this recommended limit, you can also do the following:  

  • Avoid sugary drinks such as sodas, energy/sports drinks, etc. That will reduce sugar intake and could help you lose weight. Homemade sherbet’s like lemon, kokum or amla, etc. can be a better alternative to sugary drinks.
  • Avoid packaged or processed food in favour of whole foods like fresh fruits, vegetables, seeds, whole grains, legumes and nuts.
  • When you buy ready to eat foods, read nutrition labels. If you know how much sugar is in a product, you can limit the intake of that food. Some of the common names of hidden sugars on packaged food labels are corn syrup, cane sugar, dextrose, agave, high fructose corn syrup, coconut palm sugar, etc. Food manufacturers add sugars in foods like ice-cream, cookies, candy, soda, ketchup, sauces, bread, yogurt, etc.
  • Instead of adding sugar in cereals or oats, try fresh fruits like banana, strawberry, sapota and apple, etc.
  • Avoid protein/granola bars which contain lots of added sugar. Eat low sugar snacks such as nuts and fruits.
  • Don’t store desserts like ice cream, cakes, different sauces in the fridge and biscuits and cookies on shelves to reduce cravings. 
  • Natural sweeteners such as stevia and xylitol can be healthy alternatives to sweet sugar.

Sugary or sweet products are sweet to the tongue but not for the body. Consuming small quantities is the key to healthy eating. For least harm to the body and fullest enjoyment, eat it in moderation. 

We hope this article helps you make healthy eating choices. Do leave your thoughts in the comments below! For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Hypertension: Know it to Avoid it

Hypertension Day John, 38, is caught in the grind of a demanding job that consumes his weekdays with 12-hour shifts, tight deadlines, and constant pressure. His stressful work environment leaves him perpetually exhausted and struggling to get enough sleep. To cope with the relentless stress, John turns to partying over the weekends, indulging in late nights and heavy drinking as a way to escape his hectic routine and enjoy his financial success.

However, a few days ago, his life took an alarming turn when he was diagnosed with hypertension, with his blood pressure reading at 170/100 mmHg. The news left John tense and scared, realising that his health was at serious risk. His doctor suggested lifestyle modifications as the first step towards managing his condition.

Determined to take responsibility for his well-being, John began researching ways to improve his health. He discovered a holistic approach to wellness that includes personalised coaching, fitness tracking, and health insights. Through expert guidance, he learned strategies to manage his hypertension, leading him towards a healthier lifestyle and helping him combat the impact of his stressful job and sleepless nights.

Understanding Blood Pressure

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the heart’s workload and the resistance within the arteries. A normal blood pressure reading is 120 (systolic)/80 (diastolic) mmHg, while hypertension is diagnosed when readings consistently exceed 140/90 mmHg. Since blood pressure fluctuates throughout the day, at least three separate readings taken two hours apart are required to confirm chronic hypertension.

Types of Hypertension

  1. Primary Hypertension: May result from factors like plasma volume and hormonal regulation of blood pressure, or lifestyle and environmental influences.
  2. Secondary Hypertension: Develops as a complication of other conditions such as diabetes, thyroid disorders, kidney disease, sleep apnoea, or certain medications.

What Can Lead to Hypertension?

  • Stress – Chronic stress contributes to high blood pressure.
  • Underlying Health Conditions – Diabetes, cardiovascular disease, chronic kidney disease, and high cholesterol can increase risk.
  • Alcohol & Tobacco Use – Both can significantly raise blood pressure and cause other health issues.
  • Age & Gender – Hypertension is more common in individuals over 60, though lifestyle factors are causing an increase in younger adults. Men are more prone at a younger age, whereas older women experience a rise in BP due to hormonal changes.
  • Obesity & Poor Diet – Excess weight and consumption of processed, fatty, and high-salt foods increase the risk.
  • Lack of Physical Activity – A sedentary lifestyle can worsen heart health.
  • Genetic Factors – A family history of high blood pressure may contribute, but healthy habits can override genetic predispositions.

If you fall into any of these categories, it’s time to take proactive steps to maintain your health.

Your Daily Routine for Managing Hypertension

  1. Start your morning on a positive note – Be grateful, relax, and avoid rushing into stressful tasks.
  2. Eat a balanced diet – Include whole foods, fresh vegetables, fruits, lean proteins, and healthy fats while avoiding junk food.
  3. Reduce salt intake – The WHO recommends limiting salt to under 5g per day to reduce hypertension risk.
  4. Exercise regularly – Aim for at least 45 minutes of moderate activity daily.
  5. Avoid smoking & alcohol – Eliminating these habits can significantly lower blood pressure.
  6. Maintain a healthy weight – Strive to achieve and sustain a healthy BMI.
  7. Practice relaxation techniques – Pranayama, yoga, and meditation help reduce stress and improve heart health.
  8. Monitor your blood pressure – Regular check-ups help detect issues early and prevent complications.

Why Managing Hypertension is Important

Long-term hypertension can cause arterial damage, leading to complications such as:

  • Heart Disease – Increases the risk of heart attacks and heart failure.
  • Stroke – Can result from restricted blood flow to the brain.
  • Aneurysm – A bulge in an artery that can burst, leading to severe internal bleeding.
  • Kidney Failure – High blood pressure can damage kidney function over time.
  • Hypertensive Retinopathy – Can cause vision loss or blindness.

The best way to prevent and manage hypertension is to prioritise both mental and physical well-being. By reducing stress, eating healthily, staying active, and monitoring your blood pressure, you can take control of your heart health and prevent serious complications.

Have you made changes to manage hypertension? Share your experience in the comments below!

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⚠ Medication should always be taken as per your doctor’s advice, but remember—lifestyle modifications are the key to long-term health!

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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