diabetes management Archives

May 18, 2022 By Roopa Tandur Leave a Comment

12 Low Glycemic Index Fruits For Diabetics

Diabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

Low GI foods: 55 or below
Moderate GI foods: 56 to 69
High GI foods: 70 and above

Fruits With Low Glycemic Index

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
Oranges: are good sources of vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
Berries: Strawberries are a good source of vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion.
Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, You can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity.
Kiwi: Many researchers have proved that including kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety.
Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving.

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and wellbeing – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

#BeTheForce

May 14, 2022 By GOQii 1 Comment

Deepak Sampat Lowers His HbA1c Levels With GOQii

Diabetes often seems like a death sentence for those who are inflicted by it. It means spells of numerous medications, not being able to enjoy food they once did and regular check ups that only add up to the stress of living with Diabetes. We’re here to tell you that Diabetes is not a death sentence. You can reverse your condition with positive, healthy lifestyle changes and live a fulfilling life. Don’t believe us? Ask our player Deepak Sampat.

Life Before GOQii

Deepak Sampat is a 55 year old CA and stockbroker from Mumbai. He led a fairly sedentary life till he was diagnosed with diabetes during a random health check. His fasting blood sugar was 180 and PP 343. Hba1c 9.40 with EAG (Estimated Average Glucose) of 231.88.

Till this point, he was barely active and had unhealthy eating habits. His weight was 84kg. He consulted his family doctor who prescribed medicines and diet control. He then requested his family doctor to give him 6 months’ time to control diabetes without medication (took medicines for a week).

Joining GOQii

In August 2017, he came across GOQii through the Axis Active programme. He was assigned to Coach Sudrita. His GOQii Coach suggested exercises to help him get fit and build mental strength.

Before joining GOQii in July 2017, his HbA1c was 9.4 with an EAG of 231.88 and his weight was at 84kg. Within the next 3 months, his HbA1c reduced to 6.2, EAG to 130.44 and weight was 81kg. He said that his coach motivated him to be active and mentally strong to achieve his health goals.

He was subscribed to GOQii till May 2020. Due to the pandemic induced lockdown and a back injury, he could not follow the necessary physical activities and nutrition guidelines set by his GOQii Coach. From May 2020 till January 2021, his daughter’s marriage kept him busy and he was unable to focus on the habits suggested by his GOQii Coach.

In March 2021, he tested positive for COVID-19. As a part of COVID testing, he got his blood sugar tested and his HbA1c had shot up to 7.5 and his weight had increased to 83 kg. Post COVID recovery, he joined GOQii again in March 2021 and was assigned to Coach Pragati.

With active support, motivation and habit changes, he managed to bring his HbA1c levels down to 6.2 in 2 months of joining. His weight was reduced to 78kg. His current goal is to bring his HbA1c levels below 6 and maintain it.

Deepak Sampat checks his blood glucose levels once a week and uses strips by Ascencia regularly to check his scores. He is of the clear view that while self care is important, having a GOQii Coach is equally important to guide and motivate you.

Recently, Deepak Sampat spoke to our Founder & CEO Vishal Gondal and discussed all the healthy changes he made in a session of GOQii Health Talks along with his GOQii Coach and experts from GOQii. You can watch it here:

What Does Coach Pragati Have To Say About Deepak Sampat?

“Mr. Deepak Sampat was assigned to me on 26th March 2021. When he joined GOQii, his weight was 83 kgs and HbA1c was 7.5. His health goal was to reduce weight, manage blood sugar level, to bring down HbA1c level and to stay fit and active. He was feeling low, both mentally and physically when he joined GOQii.

He was not taking any medication for Diabetes. I started making healthy changes in his lifestyle like having salad before meals, increasing his water intake, post meal walks and suggested a few habits like deep breathing, having apple cider vinegar, cinnamon powder, kawasia water, and raw flaxseeds powder.

He was not doing any cardio exercise due to back pain. He was doing light exercises like movement of legs and hands. We made a target of completing 10k steps gradually on a daily basis which helped him reduce weight. I gave him a few challenges like following a detox day every week, detox smoothies, and adding complex carbs to his meals.

By following all these healthy suggestions, he has reduced 6kg in 3 months. His mental health, along with his physical health has improved greatly. As of June 4, 2021, his weight is at 77kg, his HbA1c levels are at 6.2 and his Fasting Blood Sugar is at 102-107 mg/dl and PP at 155 mg/dl.

Deepak Sampat has had quite a journey with GOQii and believes that he wants to live a healthy and diabetes-free life! You can achieve this too by subscribing for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

For more inspiring stories, check out Healthy Reads.

#BeTheForce

May 4, 2022 By Megha Mahajan 1 Comment

10 Dietary Changes That Can Help Manage Diabetes

Diabetes – the one word that makes your mind wander in so many directions! You find yourself asking questions like: Will this last for ever? Will I ever get better? How can I manage my diabetes? Well, these are smart questions that anyone should ask. And, yes, you can and will get better! You just need to make a few tweaks in your lifestyle and you should be fine.

While it may seem like an insurmountable hurdle or a wall that cannot be breached, there are thousands of diabetics with good testimonies. Aged people who have lived with diabetes so much so that they sometimes forget that they have diabetes. How can this be your testimony? Well, the pointers below show some of the things you can do to kickstart your own journey to overcome diabetes.

Of course it’s not going to be easy to let go of all your favorite meals. But, no one is saying you have to get rid of them all at once. You’ve just got to be smart about it. Do not make diabetes “complex”, make eating “complex” to keep diabetes “simple”. Just as in everything else, a lot of effort has to go into your overall lifestyle if you are to conquer diabetes. Just be conscious and you’ll make headway. To eliminate diabetes, take a step towards improving your eating habits and you’ll feel a lot better generally.

Some Dietary Changes To Help You Manage Diabetes

1. Eat Complex To Live Simple: Eating complex doesn’t mean you have to stop eating everything. It simply means you have to make your carbs complex over simple ones, as these are the best type of carbohydrates for diabetics. Complex carbohydrates digest slowly and maintain steady glucose levels in the body.

2. Make fiber an important part of your diet: Fiber refers to plant-based food that slows down the breaking of carbohydrates and keeps you full for longer periods of time. Yes, fiber can go a long way in improving your situation. You don’t have to go over and under in search of fiber rich foods. You can get your fiber fix by following these simple tips:

Do not sieve the flour
Eat whole fruits over a glass of juice
Choose whole grains and whole pulses
Eat more vegetables
Do not peel the edible portion of the fruit for example – apple, guava, pear, peaches
Make soups and salads your best friends

3. Choose healthier versions of your favorite food

Instead of these	Choose these
White bread	Brown bread
Normal roti	Bran roti/multigrain roti
Meat	Fish
Normal rice/parboiled rice	Brown rice
Sugary or flavored cornflakes	Plain cornflakes/oats
Sugar	Jaggery/honey
Mayonnaise veg sandwich	Hungcurd vegetable sandwich
Normal chocolate	Dark chocolate
Creamy cheesy dip	Salsa dip
Whole milk	Skimmed milk
Salted nuts	Unsalted nuts
Soda	Salted fresh lime
Potato sticks	Raw veggie sticks
Fried chicken	Grilled chicken
White pasta	Whole wheat pasta
Fruit juices	Whole fruits

It surely can be very difficult to do away with all your favorite meals. Instead of doing away totally, you can instead opt for close alternatives as shown above. Choose the healthier version of your favorite meals and you’ll thank yourself for it.

4. Say “NEVER AGAIN” to Trans-fat: Trans-fat is basically obtained chemically by the hydrogenation of oils. It will make your condition worse! To avoid trans-fats, avoid chips, cookies, pastries and margarine. Incorporate healthy fats by following these simple methods:

Introduce olive oil or rice bran over butter or ghee
Remove the skin from chicken before cooking it
Prefer healthy ways of cooking such as grilling, baking and roasting over frying
Enhance flavour of food by using more of herbs and spices instead of oil. It will not only give you good taste but also prevent you from consuming extra oil as well as provide you the benefits of antioxidants
Prefer fish over red meat as it is full of good fat
Eat fish 2 or 3 times week instead of red meat.
Use hung curd as dressing instead of mayonnaise
Prefer baked chips over fried ones

5. Choose Low-glycemic index foods: Glycemic Index refers to the rate at which a particular food raises our blood glucose levels. Foods with high GI spike our blood glucose level and vice-a-versa. Again, fiber is your hero! Fiber rich foods have lower glycemic index – another reason why you should take them.

Some Low GI Sources include whole nuts , whole cereals, cherries, oatmeal, apple, vermicelli, whole dals, prunes, plain yoghurt, soymilk, whole milk, peaches, channa dal and peanuts.

6. Eat small but frequently: The logic here is, heavy meals spike our glucose levels. So small frequent meals will keep our metabolism high, while maintaining glucose levels.

7. Walking and Exercise are your best friends: Exercise is important as it helps to maintain your Ideal Body Weight which is very important for diabetics. Exercising helps your weight loss efforts, and is especially important in maintaining an ideal body weight.

8. Limit only high caloric fruits: Except for some fruits like mango, banana and chikoo, one can eat any fruit but in prescribed amounts only.

9. Use functional foods in the diet: These foods provide “extra benefits” to your diet. Apart from nutrition, it provides you a number of benefits. Functional foods are full of antioxidants, unsaturated fatty acids and are also rich in fiber. Some of them include mustard seeds, flax seeds, fenugreek seeds, curry leaves, cinnamon, cloves and chia seeds.

10. Before sleeping ask yourself the following questions:

Am I taking too much of alcohol? If the answer is no, then you are okay
Am I taking medication properly? If yes, give yourself a pat on the back
My feet are clean? No? Then rush to the bathroom!
Am I feeling stressed? If your answer is yes? Chill with music and take deep breaths. Remember nothing comes at the cost of your health and ensure you feel some relief.
Have I checked my weight?
Did I walk for 45 minutes today? If yes, you’ve done well. Feel good about it because you are on track to manage diabetes
Now, time for sleep… Proper timing is essential. Get good sleep.

You can manage diabetes by living healthy. Eating in moderation and eating healthy can go a long way in giving you really good results!

We hope this article helps you manage diabetes effectively. For more help to manage diabetes, get the right 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.

To read more on how to manage Diabetes, check out Healthy Reads.

Let’s #DefeatDiabetes and #BeTheForce!

April 27, 2022 By Komal Mehta Leave a Comment

Prediabetes, Its Risks & How You Can Manage It

Getting tired easily, fatigue, black patches around the neck, elbows, knees, knuckles, arm pits or blurred vision, increased thirst, frequent urination, losing weight in spite of eating more, etc. are all signs associated with Diabetes. While this disease develops gradually, Prediabetes is pre-diagnosed diabetes, wherein, the blood glucose levels are higher than normal but not as high to be classified as Type 2 Diabetes.

Glucose is required to give energy for various activities. Insulin is the key which allows this glucose to go in the cells. When the body does not produce enough insulin or insulin is not able to enter the cells because of excess fat around cells, the glucose in the blood rises.

It puts you at risk when:

One is overweight or have high BMI of more than 25
Sedentary lifestyle- desk job
Age above 45 years
Family history of diabetes
Polycystic Ovarian Syndrome
High blood pressure
Abnormal lipid profile

Can You Prevent Prediabetes?

Prediabetes can be prevented and your lifestyle plays an important role. This has been proven time and again by many of our Players. Simple changes can lead to big results. Here are a few simple points which can delay the process of Type 2 Diabetes and have a positive impact on overall health.

Weight loss: Reducing 5 to 10% of body weight can cut down the risk of developing diabetes
Eat healthy: Include soluble and insoluble fiber rich food with low glycemic index like whole grains, whole pulses, dals, beans, vegetables, oats, whole fruits, and nuts, etc. Fiber controls blood glucose spikes and also improves insulin resistance. Protein helps control sugars as well.
Get active: Exercise can lower blood glucose levels. 150 minutes of moderate activity per week i.e. 30 minutes 5 days a week, is recommended. It could be walking, swimming, cycling or jogging. One can split the exercise through the day. Moreover, exercise will help reach desirable weight, it is healthy for the heart, controls lipids and blood pressure as well.

These 3 simple changes can go long way. As Prediabetes is more of a lifestyle related condition, consistent lifestyle modification can help delay and prevent Type 2 diabetes.

We hope this article helps you. For more on Diabetes, check out Healthy Reads. You can also get the right guidance for managing diabetes by opting for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

#BeTheForce