manage blood sugar Archives

September 10, 2023 By Rashmi Deshpande Leave a Comment

Foods To Manage Blood Sugar Naturally

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 manage blood sugar naturally 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, bathua and other leafy greens are good sources of many vitamins and minerals, including vitamin 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 – 1 to 2tbps per day
Sunflower seeds – 2tbs per day
Pumpkin seeds – 2tbps per day
Sesame seeds – 1tbps per day
Methi seeds – 1 to 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 consult a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

July 27, 2022 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 or a big portion of rice with just a touch of vegetables (sometimes the quantity is even lesser than pickle) and sometimes no dals 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.

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 11, 2022 By Anusha Subramanian Leave a Comment

Why Self Care Is Important While Managing Diabetes

How often have we come across friends or family members with diabetes, taking the condition lightly, being happily dependent on prescribed medications? But, the fact is that diabetes can be controlled or reversed if adhered to self care along with the prescribed medications.

There have been many cases of individuals managing diabetes well by participating in their own care along with lifestyle modifications. Despite this fact, compliance or adherence to these activities has been found to be low, especially when looking at long-term changes.

Some Interesting Statistics on Diabetes

According to the most recent International Diabetes Federation (IDF) data, 537 million people, approximately 10% of all people aged 20-79% in the world, were living with diabetes as of 2021.

Statistics show that while the world diabetes rate is growing at 57%, India is leaping ahead at 74%. In India, 10.4% of the adult population has diabetes. India has a diabetic population of 85 million and almost 49% of the population go undetected. Another 50 million are in the developing stage of diabetes. The country’s national average of HbA1c stands at an alarming rate of 8.5%. Given all these statistics, no wonder India has been labelled as the Diabetes Capital of the World.

As per GOQii’s latest IndiaFit Report, Over the last 5 years, people suffering from lifestyle diseases, namely Diabetes, have seen an increase from 7.9% in 2017 to 13.2% in 2021. The Report indicates that men have greater rates of diabetes at 14.5% vs Women. The study was done among over 5 million users.

Diabetes is influenced by a number of variables which include a bad diet, stress, and lack of physical exercise and quality sleep. Obesity, advancing age, and a poor diet are all factors that contribute to Diabetes. Given the above data, and the fact that self care along with guidance and holistic lifestyle modification are key for managing diabetes, GOQii has launched this Diabetes Care programme.

What Is the GOQii Diabetes Care Program?

The GOQii Diabetes Care Program aims at helping people with Diabetes take ownership of their health. For instance, monitoring blood glucose levels regularly helps people with Diabetes adapt their diet and exercise, monitor the effects of Diabetes medications & understand the impact of stress & illness on blood sugar levels. The patients will be handheld on their journey with personalised advice by a GOQii Coach on Nutrition, Physical Activity, Medication compliance by Nutritionists and Regular Diagnostics – all leading towards helping the patients reduce their HbA1C levels.

The programme is priced at Rs 6999/- and comes with the offering of a GOQii Smart Vital Plus device, a connected Glucometer – Contour Plus One with 10 test strips, doctor consultation, 2 HbA1c tests and 6 months of personalised diabetes coaching. The price of the programme is extremely affordable, given that if one has to buy these various components separately, it will cost an individual Rs 14,999/-

Once enrolled into the Diabetes Care Programme, the patient gets trusted and trained assistance for the Diabetes Journey to improve diabetes outcomes i.e. lower blood sugar levels, HbA1c and lipid levels, among other metabolic parameters which include losing weight, reducing BMI and improving energy levels.

Our Founder & CEO Vishal Gondal says, “We are elated to launch the first of its kind ‘Diabetes Care programme’. GOQii is integrating personalised, real-time and actionable insights into the daily lives of people living with Diabetes, enabling improved quality of life and clinical outcomes. Our collaborations across the healthcare spectrum will help people with Diabetes access our self-care solution wherever they are; at home, chemist, medical clinic or at a diagnostic centre. This programme is a unique gamified approach to diabetes care. The concept of incentivising with gold to sustain lifestyle modification and adherence in managing chronic conditions such as diabetes is a novel patient centric approach.”

GOQii’s vision is to help people with diabetes manage it better and take accountability of their health with external help and expert guidance to improve their quality of life and outcomes

As part of digital therapeutics, GOQii is closely working with various Pharmaceutical Companies, Hospitals, Medical Device Providers such as Ascensia Diabetes Care India, SRL Diagnostics, Pharmarack Technologies – Pharmacy availability facilitators, to provide Integrated Digital Therapeutics solutions in Diabetes Management and also across therapy areas like NAFLD, GERD, Diabetes, Obesity, Gastrointestinal Disorders, Mental health, Stroke management, Cardiac Care, DVT, Long Covid Care, Cancer Care. All these programs are delivered in partnership with the Healthcare Providers via doctors and are monitored closely for patient engagement and clinical outcomes.

GOQii gains an upper edge in digital therapeutics as our smart wearable devices also have a CDSCO (Indian FDA) registration as a medical device and all data generated by GOQii devices is acceptable for clinical needs. Furthermore, GOQii data collection is subjected to HIPAA, GDPR and other relevant data protection regulation, as well as ISO 27799 – the foremost standard for information security management in health.

Managing Diabetes by yourself can be extremely difficult because of the many factors it involves. But with expert guidance, motivation and monitoring, you could not only manage diabetes but reverse it as well! It’s all about adherence to your Coach’s advice, compliance with your medication and your sheer determination to defeat diabetes!

You can sign up for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

Together, let’s #BeTheForce & #DefeatDiabetes!

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!