diabetes management Archives

July 27, 2022 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 or a big portion of rice with just a touch of vegetables (sometimes the quantity is even lesser than pickle) and sometimes no dals 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.

#BeTheForce

July 24, 2022 By GOQii 3 Comments

5 Reasons To Start Eating High Fiber Meals

Fiber has a diverse role to play starting from improved laxation and lowering cardiovascular disease risk to weight management. Unhealthy eating patterns and consuming too much of processed foods, have minimized the fiber level in our meals to a bare minimum.

Why Should You Have High Fiber Meals?

Improves Bowel Health: More fiber in our diet makes the stool bulky. This leads to easy defecation and hence, acts as a natural laxative. Adding fiber to our diet can even help ease conditions such as constipation.
Controls Sugar Levels: High fiber food causes a slow release of glucose into the bloodstream. Hence, it ensures that the glucose level in the blood doesn’t shoot up instantly. Fiber helps regulate blood sugar levels. Hence, diabetics are often asked to opt for high fiber food rather than refined food.
Maintains Healthy Body Weight: The satiety center in our brain gets activated after 20 minutes. So when you are eating fast, you tend to eat more without any extra requirement. High fiber meals consume more time as they have to be chewed thoroughly. Hence, the brain has enough time to activate the satiety center. At the same time, high fiber meals are energy dense but low in fat, which also contributes to maintaining healthy body weight.
Improves Cardiovascular Health: Soluble fiber absorbs the cholesterol in the intestine which is eliminated in the stools and thereby, makes it unavailable for the body. Apart from the cholesterol-lowering effect, it is also found to prevent hypertension and therefore, is also associated with lowering the risk of atherosclerosis, strokes, etc.
Boosts Immunity: Fiber acts as a prebiotic, which helps in developing a healthy gut microflora in the intestine that contributes to the immune function. Some studies also say that there is more resistance to infection in an individual who consumes high fiber meals.

Given the above benefits, high fiber meals can help you alleviate, control and prevent major lifestyle related diseases. Make sure you include high fiber foods such as whole grains, fruits, vegetables, beans, nuts and seeds, etc. to your diet regularly.

To know which foods you should add to you diet, reach out to a certified expert who will guide you on what to eat as per your health goals, by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

For more on Nutrition, check out Healthy Reads.

#BeTheForce

July 13, 2022 By GOQii 4 Comments

9 Diabetes Friendly Grains Beyond Brown Rice

Diabetes is one of the most prevalent conditions throughout the world. Be it Type 1, Type 2 or Gestational. As soon as we realize that we have Diabetes, we immediately start controlling our sweet tooth in order to keep our sugar consumption under control. But apart from cutting down on sweets and adding less sugar to your tea/coffee, it is also extremely important to understand that we have to limit our calorie intake and add foods which have a low glycemic index to our diet.

Low Glycemic Index foods are those which take a longer time to get digested and therefore, release the sugars in our blood at a slow pace. This, in turn, prevents sudden spikes in blood sugar levels. So if you’ve been replacing your white rice, which has a high glycemic index, with brown rice, there are some other diabetes friendly grains you can explore.

9 Diabetes Friendly Grains You Can Consume

Amarnath: Gluten free, high protein (15-18%), a great source of calcium, fiber, iron, potassium, and many other vitamins and minerals.
How to cook: Add 2 cups water to 1 cup amaranth grain, bring to a boil, and then simmer for 15-20 minutes.
Foxtail millet: Gluten-free, high in dietary fiber, Low Glycemic index, reduces the levels of triglycerides, LDL and VLDL, magnesium present in millets is a co-factor in various enzymes involved in the secretion of insulin and metabolism of glucose in the body
How to cook: Pressure cook 1 cup of foxtail millet with 2.5 cups water and 1/2 tsp salt for three whistles. Turn off the flame.
Quinoa: Highest protein content, gluten-free, rich in fiber, iron, and magnesium. It is easy to cook as well.
How to cook: Pressure cook 1 cup of quinoa with 2.5 cups water for three whistles. Simmer for 5 minutes and turn off the flame.
Kodo Millet: High fiber and energy content and tastes like rice. Kodo Millet contains Copper, deficiency of which impairs sugar tolerance. Research has identified anti-diabetic compounds i.e. Quercetin and Phenolic acids which are present in Kodo Millet.
How to cook: Pressure cook 1 cup of Kodo Millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
Buckwheat: High in magnesium, phytonutrients, and dietary fiber and is gluten-free as well.
How to cook: Add 2 cups water to 1 cup buckwheat grain, bring to a boil, then simmer for 20 minutes.
Little Millet: Low cholesterol, gluten-free, high in protein and dietary fiber.
How to cook: Pressure cook 1 cup of little millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
Barnyard Millet: Gluten-free, has the highest fiber and iron content of all the millets.
How to cook: Pressure cook 1 cup of Barnyard Millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
Barley: High in soluble fiber which prevents the carbohydrates from getting absorbed too quickly and raising blood sugar levels. Low glycemic index and high in magnesium as well.
How to cook: Pressure cook 1 cup of Barley with 3 cups water for about 25 minutes after the first whistle.
Rye: A very good source of dietary fiber, phosphorus, magnesium, and vitamin B1. It’s a rich source of magnesium too.
How to cook: Soak 1 cup of rye grain for about 2 hours. Combine the grains with 4 cups of water in a pan, bring to a boil, simmer, close with a lid and cook for about 45 minutes.

There you have it! 9 diabetes friendly grains that are great alternatives to white rice or in case you want to switch from brown rice. Before making any dietary changes, consult a doctor or your nutritionist for further guidance and in case you have any allergies.

We hope this article helps you! Do leave your thoughts in the comments below. For more on managing diabetes, check out Healthy Reads.

Let’s #DefeatDiabetes and #BeTheForce

June 28, 2022 By Sophia Lashkari 3 Comments

Can Okra Control Blood Sugar Naturally?

Locally, 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.