diabetes management Archives

September 4, 2021 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 to personalized coaching by GOQii here: https://goqiiapp.page.link/bsr

For more inspiring stories, check out Healthy Reads.

#BeTheForce

September 1, 2021 By Palak Mittal 2 Comments

5 Wonder Herbs To Help You Battle Diabetes Naturally

Diabetes has been listed as an epidemic and it seems to be on the rise, worldwide. Diabetes is a disorder which alters the blood sugar levels and production of insulin that can cause various complications if left untreated. It can be treated through lifestyle modifications and exercises. We do have few spices and herbs available in nature, along with dietary changes, to help battle diabetes. These remedies are not only economic to the pockets but can also help in reducing medicines. There are so many herbs (leafy part of the plant) that have proven boon to regulate blood sugar. Here, I am mentioning the most common and effective herbs to control blood sugar levels effectively.

5 Herbs To Battle Diabetes

Oregano: due to it’s high content of glycosides, flavonoids and polyphenols, oregano helps in lowering blood sugar levels. It helps in increasing the level of insulin in the body too. In dry form, oregano can be added to salads, soups or other dishes. Fresh herbs can be added to boiling water, let it steep for 5 mins, strain and drink as tea in the morning. You can also chew 5-6 oregano leaves regularly.
Curry leaves: are the aromatic leaves and widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism. They can be chewed every day on an empty stomach or can be used while preparing food.
Giloy: is an Ayurvedic, magical plant that can not only help in controlling blood sugar levels and other symptoms of diabetes but is potent enough to alleviate many issues arising from your head to toe. Giloy also gives a boost to immunity. Powered with Antioxidants, it protects the body from any damage caused by free radicals. To consume it, take 1 tsp of Giloy powder or ½ an inch of fresh crushed Giloy stem, mix or soak it in a cup of water overnight. Drink it on an empty stomach the next morning. You can also boil ½ inch of Giloy stem in a cup of water till it reduces in half and drink it hot, twice a day.
Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels. Sadabahar flowers can be boiled in water for a few minutes. You can strain and drink it in the morning as tea. 3-4 leaves can be chewed daily on an empty stomach as well.
Peppermint: contains natural antioxidants which are helpful in fighting diabetes, heart disease, aging and cancer. It also adds great flavor and aroma to teas. Peppermint is available both in fresh and dried leaves or tea bags in the market but it is better to go for fresh leaves. The leaves can be added to tea for good flavor and your daily dose of antioxidants. Alternatively you can add them to salads or chew 4-5 leaves on an empty stomach. Please Note: People with GERD or people prone to acidity should avoid it as it relaxes the muscle that closes the stomach from oesophagus causing acid reflux.

We hope this article helps you battle diabetes. Before you switch to using any of these wonder herbs to battle diabetes, please ensure that you check with your doctor, nutritionist or dietitian in case of any allergies or other medical conditions. For more on Diabetes, check out Healthy Reads or tune in to sessions by experts on GOQii Play.

To get more tips to manage diabetes, ask your GOQii Coach by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

January 5, 2021 By Rashmi Deshpande Leave a Comment

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 do this 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, bathuva and other leafy greens are good sources of many vitamins and minerals, including vitahmin 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-1to 2tbps per day
Sunflower seeds-2tbs per day
Pumpkin seeds-2tbps per day
Sesame seeds-1tbps per day
Methi seeds-1to 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 tune in to LIVE sessions by experts on GOQii Play.

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December 1, 2020 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 or tune in to LIVE sessions by qualified experts on GOQii Play.

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