How to manage diabetes Archives

January 31, 2025 By Ami Shah 2 Comments

Common Food Myths About Diabetes

The 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

November 16, 2024 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 (Indian flatbread) or a big portion of rice with just a touch of vegetables (sometimes the quantity is even lesser than pickle) and sometimes no dals (lentils) 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.

#BeTheForce

November 14, 2024 By Jigna Sheth 13 Comments

Manage Diabetes With These Lifestyle and Nutritional Tips

By this point, we are all well aware of the silent killer known as Diabetes. It is the leading cause of blindness, kidney failure, neurological and cardiovascular disorders. Diabetes Mellitus is a condition in which our body’s ability to utilize glucose from the blood lowers down. It is a disorder of carbohydrate metabolism characterized by impaired ability of the body to produce or respond to insulin. Glucose is the main source of energy to the body’s cells and insulin is a hormone (which is produced by pancreas) that controls the level of glucose in the blood.

Types of Diabetes

Type 1 Diabetes referred to as Insulin Dependent Diabetes Mellitus, is a condition in which the pancreas produce little or no insulin. Such individuals require daily insulin injections. This type of diabetes generally affects children or adolescents.
Type 2 Diabetes referred to as Non-Insulin Dependent Diabetes Mellitus, is a condition in which the insulin production may be normal or even high but the insulin produced is not as effective as normal insulin. This type of diabetes generally affects overweight or obese adults.
Gestational Diabetes develops during pregnancy and usually disappears after giving birth. Women with Gestational Diabetes are at a higher risk of developing Type 2 Diabetes later in life.

Factors Which Cause Diabetes

In order to manage Diabetes or eliminate it from our lives, we must understand the factors that cause it.

Obesity: Being overweight or obese has been identified as the number one risk factor for Diabetes. In fact, 80% of people diagnosed with Type 2 Diabetes are overweight.
Cigarette Smoking: Cigarette smoke elevates the level of inflammation in your body. This increases the risk of diabetes in smokers as opposed to non-smokers. Smoking can also elevate the level of blood glucose in your body and hence, worsen your insulin resistance.
Physical Inactivity: It can increase your risk of diabetes, even if you are not overweight or obese. On the other hand, in case you are overweight or obese – physical activity can help you reduce your risk of diabetes.

Tips to Manage Diabetes

Medication: The first line of action to treat Type 2 diabetes is anti-diabetic medications, and/or oral or IV insulin administration. Generally, insulin therapy is prescribed for type 1 diabetes. However, only medicines will not be able to control your diabetes. There are several other attached conditions, which we will discuss further.
Quality Sleep: Sleep is extremely important to effectively manage diabetes. Reduced sleep or insomnia can result in hormone fluctuations which in turn leads to a spike in the blood glucose levels, leading to weight gain.
Regular Examination: If possible, monitor blood glucose levels regularly in order to ensure that everything is under control. Medication, stress, physical activity, other illnesses and the foods we eat can all impact our blood glucose levels.
Stress Management: Physical or mental stress can aggravate diabetes. The degree at which stress impacts our blood glucose levels varies from one person to another. Studies show that almost all kinds of stress leads to a blood sugar spike.
Regular Exercise: It not only has a multifold impact on controlling and even reversing diabetes, but also helps in burning fat and maintaining an optimum weight. Practicing any kind of exercise for at least thirty minutes a day can improve insulin sensitivity, help in maintaining blood glucose levels and even diminish the risk of developing heart diseases. Brisk walking, running, cycling, dancing, swimming and biking are some of the recommended exercises that can elevate heart rate and control diabetes.
Quit Smoking: Smoking increases the risk of diabetes as it narrows blood vessels, raises blood glucose levels and leads to inflammations.

Nutritional Strategy to Manage Diabetes

Try these nutritional tips and strategies to manage Diabetes effectively

The distribution of carbohydrates, fats and protein in the diet should be such that it maintains blood glucose and reduces the risk of cardiovascular diseases
Replacing saturated fat with healthy fats such as avocados, nuts and olive oil can reduce insulin resistance and consume lean proteins.
Take small frequent meals at regular intervals. Avoid large jumbo-sized meals.
Keep a watch on portion size as having too much food can also lead to weight gain and related problems.
1 tsp of overnight soaked Fenugreek seeds or Fenugreek powder should be consumed every day in the morning or can be added with food.
Consume more complex carbohydrates than simple sugars as they breakdown and release glucose slowly in the bloodstream.
Fiber rich food like whole fruits, whole cereals, whole pulses, salads, sprouts, and green leafy vegetables to be added to the daily diet. Be sure to pick whole fruits over juices.
Avoid prepackaged, processed and sugar sweetened beverages completely.
Recent study shows consumption of Moringa Leaves, fruits, seeds or powder lowers Blood Sugar levels which in turn helps in reducing Cardiovascular Diseases. Roots of Moringa are to be avoided because of the toxic content.
Glycemic Index (GI) of foods is important in deciding whether to include them in the diet or not. Low GI foods are to be consumed to maintain blood glucose levels.

Food Selection As Per Glycemic Index

Food Groups	Foods With Low GI (Permitted in prescribed amount)	Foods With High GI (To be restricted)
Cereals	Whole wheat flour, wheat bran, Pearl Millet (bajra), Sorghum (jowar), oats, Finger Millet (ragi), Cracked Wheat (dalia), brown rice, barley, whole wheat pasta, multigrain & whole wheat bread.	Polished rice, white bread, Sago, All purpose flour, noodles, pasta, corn flakes, puffed rice.
Pulses	All pulses can be consumed moderately.	–
Vegetables	Green leafy vegetables, tomatoes, cucumber, radish, cauliflower, broccoli, cabbage, mushroom, onion, green beans, carrot, green peas, capsicum, gourds, etc.	Potato, Beetroot, sweet potato, yam, pumpkin, colocasia (arbi).
Fruits	Apple, guava, orange, sweet lime, peach, papaya, pineapple, pomegranate, muskmelon etc.	Dates, watermelon, plum, grapes, banana, sapodilla, mango, custard apple, canned fruits.
Nuts & oil seeds	All nuts & oil seeds can be consumed but in moderate proportion.	–
Milk & milk products	Skim milk, cow’s milk, curd, buttermilk.	Buffalo milk, full fat milk, cheese, cream.
Fats & oils	MUFA-PUFA-SFA in the ratio 1:1:1 to be consumed but not more than 4 tsp/day. MUFA- groundnut, mustard, linseed, olive, rice bran oil PUFA- sunflower, safflower, soyabean, corn oil SFA- Clarified Butter (ghee), butter, coconut oil	Hydrogenated Vegetable Oil (Vanaspati), Margarine, Mayonnaise.
Sugars	–	Sugar, honey, jaggery, sugarcane.
Snacks & desserts	Roasted bengal gram (chana), makhana, popcorn (low fat), American corn, air fry snacks, steamed snacks.	Ice cream, cold drink, pastries, patties, waffles, doughnuts, potato wafers, muffins, all fried and baked items

Diabetes is a disease which can be controlled if we are fully aware of its complications and by following strict dietary and lifestyle protocol. Our priority should be to monitor blood glucose, blood pressure and cholesterol levels and ensure they are in control on a periodic basis to avoid complications in the future.

We hope this article helps you make a shift to a healthier lifestyle and manage diabetes effectively! Leave your thoughts in the comments below! For more articles on managing Diabetes, check out Healthy Reads.

#BeTheForce

May 13, 2024 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. 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!

Common Food Myths About Diabetes

Common Food Myths About Diabetes

Busting Myths Related To Diabetes Reversal

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.

Myth #2: Cut out carbs, fruits and sugar and you will reverse Type 2 diabetes

Myth #3: Do fasting and you will reverse diabetes

Myth #4: I will not be able to reduce medicines or get off them because I have a family history of diabetes.

Myth #5: If I start medicines or insulin, I will never be able to reverse the diabetes

Myth #6: Type 1 diabetes can be reversed

Manage Diabetes With These Lifestyle and Nutritional Tips

Types of Diabetes

Factors Which Cause Diabetes

Tips to Manage Diabetes

Nutritional Strategy to Manage Diabetes

Food Selection As Per Glycemic Index

10 Dietary Changes That Can Help Manage Diabetes

Some Dietary Changes To Help You Manage Diabetes

(no title)

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

Devesh Srivastava Lowers His HbA1c from 6.7 to 5.8 With GOQii

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness