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June 22, 2022 By Ami Shah 2 Comments

Common Food Myths About Diabetes

myths about diabetesThe prevalence of diabetes is alarmingly spreading worldwide. Data from WHO shows that its global prevalence was about 8% in 2011 and is estimated to rise to 10% by 2030. Some of my patients are of the impression that they cannot lead a normal life once they’ve been diagnosed with Diabetes. I always tell them to treat diabetes normally. The main focus should be on food followed by activity and then medication. If instructions are followed well, your diabetes will be under control. However, my experience has been that when it comes to food, most have many misconceptions which are very important to clear. I would like to share few of these common myths about Diabetes with you as well.

Common Food Myths About Diabetes

1. Avoid Rice
This is the commonest myth which everyone has, including people planning to eat rice. White rice is not bad. It is a simple sugar which easily shoots the sugar. However, if you have a good source of proteins like sprouts/curd/buttermilk along with the meal, it helps in the slow release of sugar.
Healthy Alternative: You can opt for brown rice which is packed with antioxidants and fiber.

2. Avoid Potatoes
Many people avoid potato thinking it raises blood sugar. However, potatoes being starchy, need to be eaten in moderation. Though high on carbohydrates, it is also rich in Vitamin B6 which helps in nerve functioning at cellular level. Also, the cooking medium plays an important role. A boiled potato is far better than a deep fried potato.
Healthy Alternative: If the potato is clubbed with some other veggie, that’s absolutely alright as the portion of potato would be low. A boiled or barbequed or grilled potato is a good option as well.

3. Avoid Sugar
Everyone says, I avoid sugary stuff, still my sugars are not under control. However, if you see the other part of their diet, it’s loaded with fats meaning deep fried stuff, chips, wafers, etc. This is because of the insulin resistance which is predominantly seen in Type 2 Diabetic people. The fat gets deposited at the abdominal region which resists insulin from reaching the cells. This leads to high sugar levels in the blood. Hence, along with sugar, unhealthy fats need to be kept at bay as well. Remember, not all fats are bad.
Healthy Alternative: If you plan to make vada/samosa at home, you can even roast them which requires less oil that equals less harm. If it is eaten out, moderation needs to be followed.

4. Avoid All The Fruits (especially mangoes/banana/grapes/chikoo)
Many people say that fruits are sweet, hence need to be avoided. However, the truth is that fruits are natural sugars and provide instant energy. Moreover, they are packed with antioxidants, vitamins and trace minerals. The timing of when you eat the fruits is equally important. It is best to consume them on an empty stomach for better absorption of nutrients or else, they can also be eaten during mid-morning or mid evening before 6 pm. It is always better to opt for a whole fruit instead of fruit juice.
Healthy Alternative: Combine fruits with a handful of nuts for the dose of fiber which is present in nuts. You can also have chilled fruit yogurt (chopped fruits in yogurt).

These are a few common myths about diabetes! It is the lack of awareness that can mislead patients. Lastly, remember that sugar by itself is a sweet poison which has it’s own disadvantages. The healthy alternative to sugar is jaggery, honey and stevia (natural sweetener). As a message to all diabetics, I’d like to remind you that you can lead a normal life by following a healthy and balanced lifestyle.

We hope these common myths about Diabetes help you make better choices. Do let us know your thoughts below. 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

June 13, 2022 By Disti Shah 7 Comments

Why You Should Exercise To Manage Diabetes

exercise to manage diabetesThe facts and myths about diabetes are plenty, especially on the kind of foods one should have or not have, whether one should exercise to manage diabetes, etc. But, it’s when I saw my dad exercising one day, a thought struck me – is it not important to test a diabetic before exercise? Is diet all that one needs to focus on?

What if he exercises vigorously and his sugar levels drop down? At what sugar levels should we allow or not allow a person to exercise? What should be the intensity and frequency of the exercise? What type of exercise should a diabetic do?

These questions obviously led me to explore and research more about diabetes and exercise. I would like to share some information about what Diabetes is, what are its types and how regular exercise can control your Diabetes.

What is Diabetes?

Diabetes is a chronic disease where there’s a high level of sugar in the blood, either due to less insulin sensitivity or because of low insulin secretion or no insulin levels in the body.

There are three major types of diabetes. The causes and risk factors are different for each type:

  • Type 1 diabetes: can occur at any age, but it is most often diagnosed in children, teens, or young adults. In this type, the body makes little or no insulin. Daily injections of insulin are needed. The exact cause is unknown.
  • Type 2 diabetes: makes up for most of the diabetes cases. It often occurs in adulthood, but teens and young adults are now being diagnosed because of high obesity rates. In such cases, either the body becomes less sensitive to insulin or insulin secretion decreases.
  • Gestational diabetes: is high blood sugar that develops at any time during pregnancy in a woman who does not have diabetes, and disappears once the pregnancy is over.

Can You Exercise To Manage Diabetes? 

We all know that exercise provides multiple benefits but does it help diabetics as well? In fact, it does! Here are some of the changes you can experience if you exercise to manage diabetes:

  • Exercise helps lower blood sugar levels
  • It helps you feel better
  • Helps maintain proper body weight
  • Keeps the heart rate and blood pressure lower
  • Keeps blood fat levels normal
  • Improves insulin sensitivity
  • Helps in maintaining normal blood circulation in the feet

Now that we know a few of many reasons why exercise is important for a person with diabetes, let’s see which exercises can benefit diabetics.

Which kinds Of Exercise Are Best For Diabetics?

To help manage diabetes, you can try:

  1. 30 minutes of “moderate intensity” aerobic activity – 5 days a week.
  2. “Vigorous intense” aerobic activity for 20 minutes or more a day – 3-5 days a week.

In addition, you should add flexibility and strength training to your routine.

  1. Flexibility activities 5-7 days a week.
  2. Strength training 8-10 exercises, 10-15 repetitions of each exercise, 2-3 days a week.

Calories Per hour and the types of moderate and vigorous exercises

Moderate physical activity for one hour Calorie burnt per hour
Hiking 370
Light gardening / Yard work 330
Dancing 330
Golf(walking and carrying clubs) 330
Bicycling (<10mph) 290
Walking  (3.5mph) 280
Weight lifting (light workout) 220
Stretching 180
Vigorous physical activity for one hour 
Running / Jogging (5mph) 590
Bicycling (>10mph) 590
Swimming (Slow freestyle laps) 510
Aerobics 480
Walking (4-5 mph) 460
Heavy Yard work (chopping wood) 440
Weight lifting (vigorous effort) 440
Basket ball (vigorous) 440

Source – Dietary Guidelines for Americans – 2005 *(These values are not specifically for Indians as they are taken from American journals)

When Should One Exercise?

The best time to exercise will vary with the schedule. Preferably, one should pick the same time for exercise each day so that if one is on insulin, the adjustment of insulin dosage is manageable.

  1. Morning exercise may cause your blood glucose to drop less than if you exercised later.
  2. If you are on insulin or taking pills that work by making more insulin, evening exercise may result in low blood glucose while you sleep.

Remember -Your Diabetes Management can be adjusted to suit your lifestyle. Your lifestyle does not have to be adjusted to fit your diabetes.

After knowing what kind of exercise and at what time we should do them, let’s see what precautions should be taken while doing them.

Safety Tips for Active Diabetics

1. Get your doctor’s okay before you start exercising.
This is especially important if you are older than age 35, have had diabetes for more than 10 years, have any complications of diabetes, have not exercised in a long time, or have heart disease. Exercise has the same effect on blood glucose as insulin. It lowers blood glucose, making you more sensitive to insulin. This is a benefit of exercise that can also pose a problem if it lowers your blood glucose too much.

2. Avoid low blood sugar levels
Low blood sugar levels are when the glucose levels dip below <70mg/dl. Common symptoms include shakiness, weakness, abnormal sweating, and anxiety, tingling of mouth and hunger, headache, visual disturbance, confusion, seizures, coma. Monitor your blood glucose before and after working out, especially when beginning or modifying the exercise program. Always keep a 15g of fast-acting carbohydrate (powdered sugar/Glucose tablets 3-4) with you to treat Hypoglycemia.

3. Check your blood glucose levels pre and post workout
If you blood glucose is below 70 –

  1. Take 5g of carbohydrate right away
  2. Wait for 15 minutes
  3. Check again – if still below 70, then have another 15 grams.

It should work now.

If the blood glucose is high – Fasting is>250 and ketosis is present.

Or >300 with or without ketosis. Avoid exercise with such high blood sugar levels.

4. Eat before heavy exercise
If you’re going to exercise around mealtime, you should eat the meal first. When possible, allow half an hour for digestion. Solid foods, such as whole grains, vegetables, etc. are digested slowly than liquids. They provide protection for at least 2-3 hours. When it is possible to choose the exercise time, try to begin the exercise 30-60 minutes after a meal or snack.

Remember – Nothing works better than experience and frequent blood glucose testing. 

5. Diabetic complications 

  • Retinopathy: Patients with retinopathy are at risk for retinal detachment and vitreous hemorrhage associated with vigorous-intensity exercise. For those with retinopathy, vigorous aerobic and resistance, weight-bearing exercises should be avoided.
  • Nephropathy: Should not indulge in vigorous-intensity exercise as protein excretion increases post-exercise.
  • Peripheral Neuropathy: Should take proper care of feet to prevent foot ulcers. Feet should be kept dry. Avoid the wrong type of socks and shoes. Avoid tight elastic bands and ill-fitted shoes (they reduce circulation). Avoid wearing thick or bulky socks (they can fit poorly and irritate the skin). Rather wear light colored cotton socks that dissipate heat faster. Moisturize your feet – but not between your toes- that could encourage a fungal infection. Use a moisturizer daily to keep dry skin from itching or cracking. Consider non-weight bearing activities as they may be better tolerated and aid healing.

6. Stay hydrated
Proper hydration is essential during exercise. Exercising during hot weather requires special attention. Drinking extra fluids should begin an hour or two before you begin exercise to manage diabetes. A general rule is to drink 8 ounces of fluid for every 30 minutes of vigorous activity. 

7. Check your pulse rate
It’s important to check the pulse periodically to see if you are exercising within your target zone. Right after you exercise, take your pulse – count your pulse for 10 secs and multiply the no by 6.

Compare the numbers on the right grouping in the table below.

Age Target Heart range zone
20 years 100-150 beats/min
25 years 98-146 beats/min
30 years 95-142 beats / min
35 years 93-138 beats/ min
40 years 90-135 beats/min
45 years 88-131 beats/min
50 years 85-127 beats/ min
55 years 83-123 beats/min
60 years 80-120 beats/min
65 years 78-116 beats/ min
70 years 75-113 beats / min

Source: Exercise and Your Heart, NationalHeart, Lung, and Blood Institute/American Heart Association, NIH Publication No. 93-1677.

The good news is that if someone regularly exercises, these benefits can be permanent, and for someone with diabetes, it can mean reducing medication. If younger members of families with a predisposition to diabetes exercise regularly, they could avoid diabetes altogether.

A single bout of exercise can benefit the body’s sensitivity to insulin for 16-18 hours and have positive effects on blood glucose control (glucose absorption) for 24-48hours.

But these effects wear off between 60-72 hours. Hence, staying active most of the time is imperative.

I just want to convey that Diabetes cannot take your hope, faith, attitude, courage and happiness away from you. We are the authors of our own health. Let’s overcome it, no matter what type or what level of disease it is.

Now that you know why you should exercise to manage diabetes, get out there and begin your journey! To read 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

June 7, 2022 By Palak Mittal Leave a Comment

Wonder Herbs That Can Reduce Blood Sugar

reduce blood sugarAn epidemic worldwide, Diabetes is a disorder which alters blood sugar levels and the production of insulin that can cause various complications if left untreated. Although, it can be managed through lifestyle modifications and exercises. A few spices and herbs along with dietary changes can reduce blood sugar. These remedies are not only economic but can help in reducing dependency on medicines too. 

Herbs That Can Reduce Blood Sugar

1. Fenugreek: seeds are rich in minerals, vitamins, calcium, iron and proteins. It helps in controlling sugar and releasing insulin. The seeds have a high content of dietary soluble fibre which helps in slowing down the absorption of carbs and sugar.
How to Consume:

  • You can soak 1–2 tablespoons of fenugreek seeds in a glass of water overnight. Chew the seeds and drink the water the next morning on an empty stomach.
  • Fenugreek leaves can be added in dough for chapatis or in vegetables.
  • Seeds can be dry roasted to add them in food preparations.
  • Seeds can be sprouted for salads.

2. Oregano: Due to high content of glycosides, flavonoids and polyphenols, Oregano helps reduce blood sugar levels. It helps in increasing the level of insulin in the body too.
How to Consume:

  • In dried form, oregano can be added in salads, soups, or other dishes.
  • Fresh herbs can be added in boiling water, let it steep for 5mins, strain and drink as tea in the morning.
  • You can chew 5-6 oregano leaves regularly.

3. Curry Leaves: are the aromatic leaves widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism.
How to Consume: Curry leaves can be chewed every day on an empty stomach or can be used in preparation of food in kitchen

4. Aloe Vera: is a magical herb that not only controls diabetes but has proven beneficial in other ailments too.
How to Consume: You can prepare Aloe Vera juice by adding 2 teaspoons of Aloe Vera gel in a glass of water and drink it twice a day.

5. Turmeric: Curcumin, an active component in turmeric, helps reduce blood sugar, improve beta cell function and fatty acid oxidation, thereby proving to be a miracle ingredient to combat the disease.
How to Consume:

  • Turmeric powder can be used in cooking food or blend in smoothies.
  • Curcumin capsules can be taken twice a day before meals.

6. Clove: in ayurveda, are used as a main ingredient to cure various ailments. This spice also helps in stabilising blood sugar levels.
How to Consume:

  • Cloves can be used in culinary dishes.
  • Coarsely grind the cloves and add them to a mug of boiling water. Let it boil for about 10 minutes. Strain the liquid and drink it warm.

7. Ginger: Gingerol is an active component present in ginger and is a common sugar control medicine in Ayurveda. It increases the secretion of insulin in the pancreas.
How to Consume: Ginger can be used to prepare ginger tea or can be chewed in raw form daily.

8. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels.
How to Consume:

  • Sadabahar flowers can be boiled in water for a few minutes, strain and drink as tea in the morning.
  • 3-4 leaves can be chewed daily on an empty stomach.

9. Neem: Since time immemorial, neem is used for various ailments. Not only leaves, all parts of this plant are used in ayurveda medicines. Neem is also known to reduce blood sugar levels.
How to Consume: Boil about 10 neem leaves in a glass of water for 5 minutes till the leaves become soft and the water turns green. Strain and drink twice a day.

We hope these wonder herbs help you reduce blood sugar. But before trying any of these, do consult your doctor and do not replace your essential medication with these. 

For more information on diabetes, how to reduce blood sugar levels and other queries, 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 

May 25, 2022 By GOQii Leave a Comment

Some Good Carbohydrates For Diabetics

good carbohydratesAlthough it’s a complicated disorder, Diabetes can be reversed. Choosing healthy foods and drinks, in essence, managing nutrition, is the key to manage diabetes. Carbohydrates are among the foods that we start avoiding in case we see high sugar levels. We start considering carbs as an enemy, which is definitely not the case.

Ideally, when we eat carbohydrates, the body converts it into glucose which further increases sugar levels. It is due to this that we consider avoiding carbohydrates. They are an integral part of a healthy diet and before we begin to avoid them, we need to understand them. 

There are 2 types of Carbohydrates 

  • Simple carbs: which are easily broken down in the body, they lead to a sudden increase in the sugar levels. 
  • Complex carbs: which are absorbed slowly in the body and due to this, there isn’t a sudden increase in the sugar levels.

So complete elimination of carbohydrates is not recommended, rather we can shift to a diet which provides a good amount of complex carbs. Starch and fibers are the types of complex carbs, and as we all know, there are lots of health benefits of including fibers in the diet.

Good Carbs You Can Include 

  • Fruits
  • Vegetables
  • Whole Grain products
  • Beans
  • Pulses
  • Nuts

How To Incorporate Complex Carbs In Your Diet 

  1. Replace wheat rotis with multigrain or oats rotis
  2. Replace the white rice with brown rice
  3. You can also replace the brown rice with Dalia or Quinoa, if or whenever possible
  4. Include more vegetables in your meals 
  5. Have at least 1 portion of fruits a day – preferably apple, papaya, guava, pears, cherries or berries
  6. Include salads in at least 1 meal a day
  7. Add boiled beans, sprouts, boiled pulses, nuts or mixed seeds to the salads

With these tips, do remember that it is not just reducing the carbs but an overall lifestyle modification that is really important. With the diet, it is really important to follow an exercise routine, to manage stress and to cut down any unwanted habits of smoking or alcohol. If you are a diabetic and have stopped having carbs, do start including complex carbs in a limited portion in your daily routines. 

Please note that before you begin with any of the aforementioned foods, kindly check with your doctor, dietitian or nutritionist. We hope this article on Good Carbohydrates for Diabetics helps you – do share it with your friends and family. For more on diabetes management, check out Healthy Reads or tune in to LIVE sessions by our experts on GOQii Play. 

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