GOQii

Blog

By 4 Comments

9 Diabetes Friendly Grains Beyond Brown Rice

diabetes friendly grainsDiabetes 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.

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 

By 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 

By Leave a Comment

Some Good Carbohydrates For Diabetics

good carbohydratesAlthough it’s a complicated disorder, diabetes can be managed and, in some cases, even 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 (flat breads) with multigrain or oats rotis (flat breads)
  2. Replace the white rice with brown rice
  3. You can also replace the brown rice with Dalia (Bulgar Wheat) 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. 

#BeTheForce 

By 1 Comment

Deepak Sampat Lowers His HbA1c Levels With GOQii

Deepak Sampat

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 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]