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Can Okra Control Blood Sugar Naturally?

Can Okra Control Blood Sugar NaturallyLocally, Okra is known as Bhindi (Hindi) or Lady’s Finger. I am sure, besides all the delicious recipes, you might have also heard that Okra can control blood sugar naturally. So, is it scientifically true? Let us explore!

How Does Okra Control Blood Sugar?

To avoid the suspense, let us just say that the magic is in the seeds of Okra. In Turkey, roasted Okra seeds have been used as a traditional medicine. It’s these seeds that have shown results in lowering blood sugar levels in studies done. Also, it is shown to prevent diabetes associated complications as it lowers HbA1c levels.

Okra, or rather the seeds of Okra are alpha- glucosidase in nature and the gum contains insoluble fiber. They inhibit the carbohydrate metabolizing enzyme and hence, prevent the release of sugar in the blood stream.

What’s The Best Way To Consume Okra Seeds?

You need to split the Okra in two and soak it in water overnight. Next morning, squeeze the  gum (the mucilage in water) and seeds into water. Drink this water on an empty stomach early morning every day. You need to consume it this way because the researches done support intake in this form. It isn’t clear if the cooked form holds similar blood sugar control benefit.

One precaution you need to take here is that if you’re just going to have these Okra Seeds water without dietary control and lifestyle medications, it alone isn’t going to work miraculously in controlling blood sugar levels. It has to be coupled up with a complex carbohydrate rich diet with good fiber intake from salads and control on simple refined carbohydrate meals. And surely exercise as well!

Besides health benefits in lowering blood sugar, Okra is also rich in A and B Complex Vitamins, and helps in lowering lipid levels too.

We hope this article helps you! For more on managing 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.

Let’s #DefeatDiabetes and #BeTheForce

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Rice and Pasta Substitutes For A Healthier You!

rice and pasta substitutesRice and pasta play a big role in building our body weight. They are known to cause a sudden increase in our blood sugar levels, which may trigger insulin resistance in the future leading to diabetes. To help you out, we’re suggesting some rice and pasta substitutes. These substitutes can help us get healthier and provide added nutrients which is the need of the hour given the current pandemic situation where immunity and maintaining good health is everything! 

8 Rice and Pasta Substitutes 

  1. Quinoa: It is gluten free and a good source of protein. It contains nine amino acids, is high in fibre, magnesium, B vitamins, iron, potassium, vitamin E and various beneficial antioxidants. There are three main types of quinoa – red, black and white. You can opt for either one and they are readily available. You can pick up Quinoa from the GOQii Health Store for a discount using your GOQii Cash as well! 
  2. Riced Broccoli: It is a good alternative for people on a low carb diet. It has the same nutrient content as riced cauliflower. It is a good carb, high in fiber – which means it aids digestion, prevents constipation and helps maintain blood sugar levels. It is also an excellent source of vitamin C. It is a powerful antioxidant that helps prevent cellular damage and boosts the immune system. 
  3. Bulgur Wheat: This is another healthy substitute for rice. It is similar in size, but whereas pasta is made from wheat flour, Bulgur wheat are small pieces of whole wheat grains. This is used in tabbouleh, which is a Mediterranean salad with tomatoes, cucumbers and fresh herbs. With the amount of vegetable-based alternatives on the list, bulgur wheat is the lowest in calories. It contains 76 calories in ½ cup i.e. 91g, about 25% fewer calories than an equal serving of white rice. It is great for people who are trying to cut calories.
  4. Barley: It is a grain that is related to wheat and rye. It looks the same as oats and has a chewy texture. It is rich in many nutrients. It reduces hunger and helps you to lose weight. It improves digestion. With about one calorie a half cup – 81g serving as cooked barley gives you the same number of calories as of white rice. Yet, it contains more protein and fibre. It prevents gallstones and reduces your risk of Gallbladder surgery. It may help lower cholesterol and reduce the risk of heart disease. 
  5. Whole wheat couscous: It is a type of pasta that is used in Mediterranean and eastern cuisines which is made with small portions of flour. Whole wheat couscous is better than regular varieties, as it is high in fibre and proteins. It is good for weight loss and heart health. It is also good for strong bones and teeth. It improves our memory and our gut health. It lets you have a good night’s sleep. One cup of couscous does not contain more than 200 calories. 
  6. Bajra: Also called Pearl Millet, this grain is rich in magnesium, which helps keep the heart healthy. It has potassium, which dilates blood vessels, allowing blood to flow more easily. This helps reduce overall blood pressure. Bajra also has fiber that helps reduce LDL, or bad cholesterol. It has a nutty flavor, is high in fiber and is an excellent source of iron, protein, folic acid that keeps ailments like anemia, constipation, obesity in check and flushes away all toxins. This is good food for diabetics. Bajra grains are gluten free and ideal for weight loss, good skin and strong bones.
  7. Shirataki Rice/Noodles: Unlike regular pasta, Shirataki Rice or noodles are made from a root vegetable native from Asia called Konjac or Konnyaku. This fibrous root is gluten free, low carb, and low calorie. It has a good amount of fiber which can help you maintain good gut health and avoid issues such as constipation. It improves general bowel functions, which reduces your risk of hemorrhoids, diverticulitis and colorectal cancer. The fiber in Shirataki noodles is soluble fiber, which acts as a probiotic promoting the growth of healthy bacteria in the colon.
  8. Riced Cauliflower: It is an excellent low carb substitute for rice. It has a mild flavour and texture and looks a lot like cooked rice. Half cup of rice is equal to 57g serving of riced cauliflower, and has only 13 calories, compared to the calories of the same amount of rice. The fibre in cauliflower rice helps feed the healthy bacteria in your gut, reducing inflammation and promoting digestive health. Studies link fibre rich veggies like cauliflower to lower risk of illnesses such as diabetes, cancer and heart disease. 

These Rice and Pasta substitutes like Riced cauliflower, Bajra Roti, Couscous, etc. can add variety to your diet and have fewer calories. Quinoa is gluten free and a complete protein with nine essential amino acids. Broccoli is an excellent source of Vitamin C that can boost our immunity. Barley has protein and fibre and Bulgur wheat is the lowest in calories. 

If you’re up for experimenting with something healthy, do try these substitutes and let us know 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 

#BeTheForce 

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Causes of Bad Breath & How You Can Prevent It!

bad breathBad breath always turns people off. No amount of intelligence, beauty, or high fashion sense can make up for bad breath. It negatively affects all aspects of your life and turns you into a person who’s insecure with low self-esteem and no self-confidence at all. Imagine all the business deals and relationship opportunities you’ve missed because of your bad breath. Why suffer from this miserable condition? It’s time to take action and get rid of your bad breath. You can continue covering up those nasty odors or you can take action now to finally address your problem.

What is Morning Breath?

Morning breath is also called dragon breath or Halitosis. When food particles while eating, grind into small particles, it halts on the surface of the tongue, between the teeth or gum tissue. The bacteria in your mouth will break down those food particles which releases bad breath in the morning.

What Causes It?

  • Dryness in the mouth due to reduced saliva production at night or not drinking enough water through the day.
  • An unhealthy diet filled with salt, sugar, strong tasting foods like onion, garlic and fish, if the particles of food remain within the mouth in between your teeth.
  • Sugary diuretic drinks like tea or coffee or packed juice/soda or alcoholic beverages are additionally a standard reason for bad breath.
  • Nicotine products like cigarettes and tobacco also cause bad breath.
  • Medication like antacids, antibiotics leading to dryness in the mouth.

Serious health conditions which cause it include: 

  • Diabetes Mellitus (DM) also can contribute to bad morning breath.
  • Gut issues like IBS, Pylori infection, gastro-oesophageal reflux disease (GERD) due to regurgitation of undigested food which can cause bad breath.
  • Liver & Kidney Disorders provides you foul ammoniac breath.
  • Respiratory disorders –like Pneumonia & Bronchitis like the formation of pus.

How Can You Prevent Bad Breath?

  1. Hydration: Drink more water to moisten your mouth saliva before going to sleep at night. Keep a bottle on your nightstand just in case you wake up thirsty.
  2. Good oral hygiene: Brushing 30 min after a meal & before bedtime for a minimum of two minutes. It’s imperative to get rid of the food particles. 
  3. Tidy your tongue: Give your tongue a fast cleaning with a tongue scraper within the morning or evening after an extended day. Preferably used copper/tin scraper which has bacteria resistance properties.
  4. Oil Pulling: Every morning on an empty stomach put 1 tablespoon of cold-pressed oil within the mouth. You can use cold-pressed coconut oil/sesame oil for this purpose. Avoid using refined oil. Swish this oil within the mouth for 10 minutes then spit the oil out. This may assist you to scale back toxin not only from the mouth but also detoxify the body. Microorganism in our body is roofed with lipids (fat) so when spit the oil out the bacteria waste alongside the oil is pulled out from the digestion tract. It gives whiter teeth, fresh breath & overall healthiness. Check out other benefits of Oil Pulling here.
  5. Keep track of late evening/night meals: Avoid late-night snacks or sugar-rich desserts which promote bacterial growth and make your mouth acidic. Try to not eat at least 2-3 hours before bedtime. Minimize foods with strong-smell and high sulphur content like garlic, onions and boiled eggs that cause bad breath.
  6. Reduced smoking & tobacco use can improve your overall health. Chewing on fennel seeds cloves, chewing twigs like using the bark of Neem Datun are traditional practices. It helps your saliva pH+ by making more alkaline due to antibacterial properties, reducing dental cavities and bad breath.

If you suffer from bad breath, do try these suggestions. If the issue still persists, check with your dentist right away! For more useful information like this, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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5 Hidden Dangers of Sugary Drinks You Should Know

dangers of sugary drinksAt the end of a tiring day or a hearty meal, one is often tempted to go and reach out for a cold drink! I mean who wouldn’t? It is tasty, refreshing and oddly satisfying. The question is, have you ever wondered what your favourite sugary drinks contain? Ever thought that there might be some hidden dangers associated with consuming sugary drinks?

Most aerated drinks, packed juices, different types of cocktails and other sugary drinks often pose hidden dangers to your health that you may not be aware of. It is important to know why these drinks aren’t good for your health. If you are aware, you can begin making healthier choices and replace these sugary drinks!

1. Huge Amount of Simple Sugars

These drinks contain a huge amount of simple sugars which are readily absorbed in the body. Simple sugars provide empty calories to the body. They also place massive pressure on the pancreas to produce more insulin as sugar levels in the blood increase rapidly and this gives a signal to the liver to convert sugar into fat.

2. Empty Calories

As you’ve read above, sugary drinks lead to weight gain because of extra fat accumulation in the body. Thanks to this, there is an increased risk of cardiovascular diseases, early onset of diabetes, high blood pressure and many other hazardous health ailments that you want nothing to do with!

3. Tooth Decay

This is common for those who indulge more on aerated drinks. As the sugar content in drinks combine with bacteria in the mouth to form acid via a glycolytic process called fermentation which attacks teeth leading to tooth decay. This also leads to calcium depletion from bones giving rise to Osteoporosis in later stages of life.

4. No Added Sugars?

While companies claim that their fruit juices don’t contain added sugars and that diet soda are good for you, the truth is that they contain artificial sweeteners. The thing about artificial sweeteners is that they lead to neurological disorders such as dementia and can even cause strokes. Click here for the study.

5. Zero Nutrients

These tasty and refreshing drinks only contain sugar and no other nutrients. They do not contain vitamins, minerals nor fiber. In fact, they are often associated with an increased risk of cancer, gut issues and as seen from the above study, even dementia.

What Can You Replace Sugary Drinks With?  

Sugary drinks with hidden dangers can be replaced with coconut water, lemon water, buttermilk, Lassi, Jaljeera (Cumin Water), unsweetened flavored milk, coconut milk, cold water, flavored tea, and homemade smoothies or unsweetened shakes.

If you feel thirsty and have the urge to reach out for these drinks, try drinking water instead. It is the ultimate drink to quench thirst and keep you hydrated.

Did you find this article on the dangers of sugary drinks helpful? Leave your thoughts in the comments below!

For more, check out Healthy Reads or connect with a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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