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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 manage blood sugar naturally 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, bathua and other leafy greens are good sources of many vitamins and minerals, including vitamin 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 – 1 to 2tbps per day 
  • Sunflower seeds – 2tbs per day
  • Pumpkin seeds – 2tbps per day
  • Sesame seeds – 1tbps per day
  • Methi seeds – 1 to 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 consult a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Benefits of Physical Activities


In my previous blog, I explained the difference between health and fitness. This blog will detail the importance of physical activities and the role it plays in maintaining a good lifestyle.

As per ACSM (American College of Sports and Medicine) guidelines, a person must be involved in some sort of physical activity at least 3 days a week. The benefits of physical activities are divided into three categories i.e. Physical, Mental and Social benefits.

1. Physical Benefits of Exercising

  • Keep Away From Hypokinetic Medical Conditions
    This is one of the major benefits for a person who is involved in physical activities. Hypokinetic Condition arises from the complications of leading a sedentary lifestyle. This condition includes Cardiovascular Diseases, Obesity, Lower Back Pain Syndrome, Type II Diabetes, Hypertension, etc.
  • Increases Basal Metabolic Rate
    If you are regularly involved in some kind of a physical activity, it increases your Basal Metabolic Rate (BMR). BMR refers to the minimum amount of energy in the form of calories that our body requires to complete its normal functions such as breathing, breaking down foods, heart and brain functioning
  • Joint Mobility & Flexibility
    Regular physical activity improves your joint mobility and flexibility
  • Boost the Immune System
    Regular and frequent exercising helps boost the immune system. Exercises flush out bacteria from the system and lungs. This, in turn, helps us avoid the chances of catching a cold, flu, or other viral infections. Exercise temporarily increases the body temperature which in turn may prevent bacterial growth
  • Improve Bone Density
    Bone density refers to the amount of mineral matter per square centimeters of the bones. Physical activities improve bone density. If bone density improves, there is less chances of osteoporosis and fractures
  • Better Body Composition
    Body Composition is used to describe the percentage of fats, muscles, bones and the water in the body. If we say better body composition, it means more muscles and less fats, good bone weight and desired water level
  • Anti-Aging Agent
    Proper and regular physical activities targeting the basic components of fitness will result in a stronger heart, good bone density and increase in muscles. As a result, it will work as an anti-aging agent. As your body functions effectively well, your life expectancy increases
  • Increases HDL Levels
    Regular cardio exercises increase HDL levels. This is because cardio training helps supply oxygenated blood to the working muscle and that makes the heart stronger and helps in smooth blood flow
  • Low Risk of Heart Attack & Stroke
    Exercise helps strengthen the heart and the cardiovascular system. It improves blood circulation and lowers the risk of heart attack and strokes

2. Mental Benefits of Physical Activity

  • Release Endorphins
    It’s no surprise that physical activities help us improve our mood. This is primarily because of the release of chemicals known as endorphins. They not only create a feeling of happiness but sometimes, even euphoria
  • It’s a Great Stress Buster!
    Any physical activity is a great stress buster. It not only reduces physical stress but mental stress as well!
  • Remedy for Insomnia
    Regular involvement in an exercise is a medication alternative to improve sleep. It is a known remedy for chronic insomnia
  • Improves Memory and Brain Power
    Proper physical activities help sharpen memory and build the ability to learn new things. Being active everyday rapidly increases your brainpower!
  • Exercise Boosts Confidence
    Your body changes when you are active. Once you begin noticing the changes, you become more positive, productive and confident in yourself. It’s safe to say that exercise can boost your confidence!
  • Control or Elimination of Bad Addictions or Habits
    When we exercise regularly, our brain releases dopamine which is critically important in rewards and motivation. We experience happiness when Dopamine is released. Unfortunately, the same chemical is released while consuming alcohol, drugs, while having sex and also while eating junk food. It is easier to quit bad habits if you get your dopamine fix for the day while working out!

3. Social Benefits of Physical Activity

  • Improves Social Relationships
    A person who works out experiences good emotional health, is confident and this in turn improves his/her social relationships
  • Develop New Contacts
    Participating in sports or group fitness activities helps you meet new people. This opens an avenue of opportunities from friendships to business and you get to meet and surround yourself with like-minded individuals
  • Increase Productivity and Efficiency
    We have already established that being active helps your increase your brain function. It helps you  stay alert and focused at work which results in efficiency and you’re naturally more productive! Physical activities help you think and act smartly!
  • Reduce the Generation Gap
    As an active participant in a fitness group, a sports activity or even if you’re prepping/participating in a marathon, you enter a world where you meet people from all walks of life. You will meet like-minded people from different backgrounds and different age groups. You will begin to realize that age really doesn’t matter when you’re fit!

The most important aspect of being physically active is that you save a lot of money on medications and in some cases even a surgery. Given all the benefits, isn’t it better to spend time and money on exercise? Don’t forget that being healthy and active is an investment in life itself! For more on exercise and fitness, check out Healthy Reads or subscribe for LIVE interactive sessions with our experts on GOQii Pro within the GOQii App. 

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Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

Ram Sharma - GOQii Diabetes Care

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage diabetes effectively like our Player Ram Sharma. Want to know how he reduced his HbA1c levels from 7.2 to 6.1? Let’s see how he did it! 

Before Joining GOQii 

Ram Sharma is a 47 year old working individual originally hailing from Rajasthan. As a part of a routine medical check-up by the company in 2022, he was shocked to find out that he had high sugar levels. His HbA1c levels were at 7.2 and he weighed around 97kg.

When he analyzed his health parameters, he was aware that his lifestyle had to change considering that he had, so far, lived a more or less sedentary lifestyle marred by stress and unhealthy eating habits. His consulting doctor had also put him on medication to control his sugar levels.  

He began looking at a few health programs that would help him. His friends suggested he get a smartwatch, and after a good bit of research, he zeroed in on GOQii as it also had an assisted program. He decided to go ahead with the GOQii Diabetes Care Program – which essentially helps people manage diabetes and take ownership of their health with guidance from certified experts and doctors. 

Making Lifestyle Changes with the GOQii Diabetes Care Program 

Once onboard in February 2022, Ram Sharma’s goal was to reduce his HbA1c levels and lose weight. His GOQii Coach Sweta Jaiswal began suggesting simple changes which included gradually increasing his step count and managing his diet through proper nutrition.

“In February, he started with a goal of 3k and slowly increased the step count to 5k. Simultaneously, he also started going to the gym to exercise,” says his coach, Sweta. 

Once he began interacting with his coach on a daily basis, he became more aware of what his actual weight should be. He then began asking his coach for ways to achieve his health goals. He followed all the instructions given by Coach Sweta Jaiswal and logged all his food and activities in the GOQii App.

While he followed all his coach’s instructions, one issue he still faces is eating his food on time. “Food timings are a bit off due to his hectic work schedule, but he is trying to maintain it as best he can, and has started meditation to make sure his day begins nicely,” says coach Sweta.

How Did These Changes Affect Ram Sharma? 

As of now, the combination of walking and strength training has helped Ram Sharma reduce his weight from 97kg to 82kg. On average, he clocks in 15K steps a day. As a result of his efforts, his adherence to his coach’s suggestions, and his dedication, he managed to reduce his HbA1c levels from 7.2 to 6.1. What’s amazing is that he has stopped all his medication and feels better too. “It’s because of GOQii that I am free of all medications and living a happy and healthy life,” he says. 

He further added, “I had a paunch, and now I am slim and trim, and people around me cannot believe it and ask me how I managed to do this. Here is when I suggest GOQii to family and friends.”

Currently, he walks 3-4 km a day, works out regularly, and has made a very healthy switch in his life with the guidance and motivation of his GOQii Coach. You can learn more about his journey as he speaks to our Founder and CEO, Vishal Gondal, on an episode of GOQii Health Stories here. 

Ram Sharma has been an elite player for the past 404 days. He has also upgraded to the Insure+ Program and has renewed his Diabetes Care Program subscription for 1 year in May 2023. 

Know someone with Diabetes who might need help? Share this article with them or ask them to check out GOQii’s Diabetes Care Program – India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels.

Find more inspiring health stories here. 

#BeTheForce 

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Spirulina: Nature’s Gift For Good Health

spirulina

Spirulina may be the “most nutritious food” in the world! It is a blue green algae (cyanobacteria) and partly responsible for oxygen in the air. It is also amongst the world’s most powerful supplements. Spirulina was consumed by Aztecs in the 16th century, and came to light again after NASA proposed that it could be grown by astronauts in space. Spirulina can grow in extreme conditions and it is generally cultivated in natural or manmade lakes, harvested and freeze dried for use. Nutritionally, it has more protein than any other vegetable, it is an amazing source of beta-carotene, various minerals and essential fatty acids.

Dosage: 1-10 gram per day, it can be taken as 2-4 grams 2 times a day or a capsule which is usually 7 grams.

Major Health Benefits of Spirulina 

  1. Powerful antioxidant and anti-inflammatory agent: Spirulina can protect against oxidative stress which is one of the main causes behind various diseases like cancer, diabetes, cardiovascular diseases, etc. Oxidative damage can harm DNA and cells inside the body. Phycocyanin is the main active component of spirulina which is a potent anti-oxidant and gives that blue green color to the algae. This component can kill the free radicals and cease the production of anti-inflammatory molecules, and provides magnificent antioxidant and anti-inflammatory properties.
  2. Reduces LDL (bad) cholesterol and increases HDL (good) cholesterol: Many studies have suggested that daily supplementation of spirulina (2-8 grams) helps in reduction of triglycerides by 16 % and LDL cholesterol by 10 %. This is because fat in the body is more susceptible to oxidation which is known as lipid peroxidation. Spirulina with its amazing properties helps the body in protection against this.
  3. Effective against Anemia: A single tablespoon of spirulina (7 gm) has 2 mg of Iron which is nearly 11% of RDA. This can help in improving mean corpuscular hemoglobin, improves energy levels and oxygen carrying capacity.
  4. Improves Immunity: A number of researches suggest that spirulina increases the production of infection fighting proteins, antibodies, T-cells that help in improving immunity and save us from infections and chronic illness like cancer.
  5. Excellent source of protein and healthy fats: A tablespoon of spirulina gives just 1 gm of fat, both omega 3 and omega 6 fatty acids. While the quality of protein is considered to be like eggs, it gives you all essential amino acids you need.

We hope you liked these facts on Spirulina. Do leave your thoughts in the comments below. Find more articles on nutrition and healthy living here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here. 

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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