Approximately 70 million people suffer from Diabetes in India. As our doctors say, diabetes is not just a condition but a lifestyle.Learn about diabetes, its symptoms and how best to manage your lifestyle when you have diabetes.
Diabetes is an endocrine disorder that elevates your blood sugar levels over a prolonged period of time. It is caused by the malfunctioning of the pancreatic cells, which produce insufficient or no Insulin. It is a chronic disorder which can be managed with right medication and healthy lifestyle.
Managing diabetes can feel overwhelming at times. However, understanding the deeper aspects can burst many myths and shows diabetes can be managed easily. Let’s venture out different diabetes issues and better ways to deal them.
Lifestyle changes include adopting a healthy diet and exercise plan which plays a direct role in controlling the blood glucose levels of a person living with diabetes. It is important to deal with the stress and emotional turmoil that comes with this diagnosis and so getting the right support and making lifestyle changes to successfully manage this condition is imperative.
A research conducted on 3500 patients by a school in Westminster, USA concluded that there are two major personality characteristics in the management of diabetes are the Interactive and the Independent personality.
A healthy diabetes diet aids in treating and controlling blood sugar level. Though everyone requires a balanced diet to stay healthy, diabetics need to watch out the food they eat to keep an eye on spiked blood sugar levels. Here are some healthy eating strategies which can curb diabetes.
An assortment of some yummy diabetic-friendly recipes are not bring down blood sugar levels, but are a delight to eat. Here we bring you easy and quick recipe tricks and tips, which are easy and quick to cook.
Nuts are rich in calcium, copper, iron, phosphorus, magnesium, selenium, and zinc. Experts suggest that if you consume handful of nuts everyday its good for heart health. Since nuts are very high in calories, just having a handful of them is enough. High mineral nuts include almonds and cashews.
Beans are rich in copper, iron, potassium, phosphorus, magnesium, and zinc. Beans and lentils are good sources of fiber and a good vegetarian substitute of protein. High mineral beans include white beans, soybeans, chickpeas (garbanzo), and kidney beans.
Dark Leafy Green vegetables are rich in calcium, copper, iron, potassium, magnesium, and zinc. They contain minimal calories and are good for obese people. High mineral dark leafy green vegetables include spinach, and turnip greens.
Mushrooms are rich in copper, potassium, selenium, and zinc. Mushrooms are exceptionally low in calories, and you can have them with a homemade vegetable recipe or simply add it so some salad to get its maximum benefits.
Fish is rich in calcium, potassium, phosphorus, magnesium, and selenium. It is also rich in protein, and heart healthy omega 3 fatty acids. Fish rich in minerals include salmon, tuna, and mackerel. Fish oil is also high in omega 3 fatty acids that are good for your heart health.
Food facts on starchy food
Minimize the intake of white bread; as it is high in calories and carbs, but low in fiber, protein and nutrients. The simple starches in bread are digested so quickly that they spike your glucose levels just like sugar — and leave you hungry soon afterward. So these foods should be avoided to prevent weight gain and other health concerns like diabetes.
Limit white rice as they are less in fiber and protein but simply are loaded with empty calories. White rice is quickly digested and absorbed, making your blood sugar rise faster. White rice should be avoided if you are diagnosed with prediabetes or if your family has a history of diabetes. If rice is your staple diet try replacing it with brown rice as they are healthier and has more nutrition benefits.
Skinless white potatoes have a very high glycemic index — meaning they raise your blood sugar quickly. So, however you like your potatoes, try to incorporate their skin. The skin’s fiber will slow your digestion and keep you full longer. (You’ll benefit from potatoes’ potassium, phosphorus, and vitamins B and C, too). Try making mashed potatoes with the skin on.
Avoid processed cereals like maida as they are starchier. The more processed a grain is the more unhealthy and calorie leaden it is. Try to consume cereals which have a bigger grain size. Just for an instance atta is more nutritious and healthier than maida. Gram flour is healthier than besan.
Pasta and chips are high in starch which is digested quickly and are low in essential nutrients. You can try for a whole wheat pasta or bean pastas. Their fiber will leave you feeling full for longer. If you want to enjoy crackers, choose whole-grain varieties. Look for brands with minimal added sugar and ingredients.
4 Superfoods You Must Add to Your Daily Diet
1. Blueberries
Blueberries are rich in fiber, antioxidants, and phytonutrients. According to a study carried out at Harvard Medical School, older adults who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline.
2. Apples
Apples are an excellent source of antioxidants, which combat free radicals. Researchers at Florida State found that older women who started a regime of eating apples daily experienced a 23 percent drop in levels of bad cholesterol (LDL) and a 4 percent increase in good cholesterol (HDL) after just 6 months.
3. Dark leafy vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage, may significantly lower a person’s risk of developing Type 2 diabetes. Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed, or very lightly boiled.
4. Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta-carotene (vitamin A), potassium, vitamin C, and vitamin B-6. The Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein, and complex carbohydrates were considered.
Foods to stay healthy by Famhealth
Cereals are rich source of calcium, iron, and vitamin B. A cereal, which is coarser and grainier, is considered more healthy and nutritious. Experts say that a good cereal meal provides you with essential nutrients like carbohydrates, fats and proteins.
Eat lots of fruits and vegetables- Eating lots of fresh fruits and vegetables are rich in fiber and essential micronutrients. Do you know the more colorful the fruits, denser the nutrient. Eating five portions of a variety of fruit and vegetables is considered good for health.
To stay healthy, we need some fats in our diet; however consuming a fatty diet is harmful to our body. Experts suggest that the limited intake of saturated fat rich food items like ghee, butter, coconut oil etc. minimizes the risk of heart diseases and high blood cholesterol levels.
It is said that drinking about 8- 10 liters of water every day keeps the body hydrated. However; during summers or if you have an active lifestyle it is good to drink more water. Soft and fizzy drinks that are high in added sugar cannot replace the good benefits of water.
Experts say that exercise is the cornerstone of healthy living. Performing a 30 to 45 min daily exercise and sports like swimming, aerobics, power yoga etc. has shown good effects on our body.
How well do you know your food?
Did you know – Vegetarian diets that include proteins from legumes, soy, low-fat dairy, nuts, seeds, whole grains and vegetables can easily meet your protein requirements.
Did you know – Whole grains are high in fiber content, low in fat, and rich in vitamin E, iron, selenium, zinc and B-complex vitamins. Eating and buying them is one of the healthiest choices you can make for yourself and your family.
Did you know – Fish is rich in Omega-fatty acids. Experts suggest that frequent consumption of fish helps protect against several chronic diseases like diabetes. Mackerel fish is both cheaper and healthier which is readily available in market for consumption.
Did you know – A balanced diet contains different types of foods (from all food groups) in such quantities and proportions that the need for all the nutrients such as carbohydrates, proteins, fats vitamins, minerals, water, and fiber are adequately met.
Does Your Daily Diet Contain These 5 Essential Micronutrients?
1. Folate
Folate is one of the eight types of B vitamins, and it helps with the formation of red blood cells. It is water-soluble, and also called vitamin B9. The best way to get your B9 is through fruits and vegetables. Legumes like lentils and beans, spinach and asparagus are all great, folate-rich options.
2. Iron
Iron is used to create hemoglobin, which is the substance in red blood cells that carries and delivers oxygen around the body. There are two types of iron: heme, which comes from an animal source, and non-heme, which is obtained through a plant. Non-heme sources are beans, chickpeas, lentils, tofu, broccoli and spinach.
3. Magnesium
Did you know that consuming sodas, sugar and caffeine actually causes your body to lose magnesium? Good sources of magnesium are dark leafy vegetables like spinach. Nuts and seeds, such as almonds, cashews, sesame and pumpkin seeds; and whole, unrefined grains like brown rice are storehouse of magnesium.
4. Vitamin A
Essential for maintaining vision, vitamin A describes a group of fat-soluble retinoids, like retinol. Retinol is created from carotenoids, such as beta-carotene, which is often associated with foods of an orange hue such as carrots. Other sources come from animals, and can be found in foods like liver, grass-fed dairy products and egg yolks.
5. Vitamin D
The deficiency of this vitamin is linked to rising levels of depression and autoimmune disorders, laying the foundation for many chronic illnesses. Natural sources are fatty fish and fish oils, canned tuna, egg yolks, mushrooms, and tofu.
Functional medicine is a system approach which addresses the underlying cause of the disease. A functional medicine expert is a super generalist who aims to treat the body as a whole to suppress a disease condition. For an instance- A functional medicine expert will consider brain and gut connected and deals with body as a whole. Hence, functional medicine is also regarded as precision medicine.
According to Mona Johar a trained functional medicine expert-“Eating local, organic, and fresh food not only supplements good nutrition but also acts as a medicine to fight against many diseases”.
Prediabetes is a condition in which blood sugar levels are high but are not enough to be regarded as diabetes. However, if remain unchecked and uncontrolled prediabetes usually converts to diabetes.
According to Mona – prediabetes results due to the combination of genetic, environmental and unhealthy lifestyle factors.
There are no obvious signs and symptoms which can result in prediabetes, however a periodic blood test is the only method which can detect the spikes in the blood sugar levels.
It is myth that fat people are prone to diabetes. Mona says that it thin individuals are at an equal risk. She terms thin people as walking time bombs or TOFI (Thin from outside and fat from inside). Fats is not visible in such individuals, however it gets accumulated on the internal organs which leads to serious complications.
Causes of prediabetes
Prediabetes primarily results from factors such as:
Poor diet
Toxins in the environment
Genetics
Mona addresses most of the concerns w.r.t food to curb prediabetes In spite of having a genetic predisposition towards the disease, genetic suppression for diabetes can be achieved by:
Eating healthy
Avoiding eating foods in plastics(minimize the use of plastics)
Avoiding sugary foods and drinks-which shoots the blood sugar levels
Including whole fruits and vegetables
Eating foods which are low in glycemic index such as high fiber foods(green leafy vegetables, cauliflower and fruits )
Refraining from foods high in glycemic index (e.g potatoes)
Mona says- Rule of the thumb is that high fiber foods are low in glycemic index e.g fruits and vegetables. She emphasizes on below mentioned points to prevent or deal with prediabetes:
Eating healthy
Art of stacking-Pairing the food appropriately-Just for an instance you are eating rice and dal, club it with foods rich in fibers such as vegetables and salads. Include proteins such as tofu. Non- vegetarians can add chicken, meat or fish.
Consuming sweets in moderation-Try consuming sweets in moderation. Gradually reduce your sweet intake. Mona says- According to research it takes about 14 days to fully curb the craving of a particular food. So do not give your body a shock and try eating foods in moderation.
Avoid artificial sweetners– Mona says – Artificial sweeteners can be regarded as poison. They attack our gut microbiome and kill good bacteria, which are essential for maintaining good health.
Prediabetics can include dates, coconut to replace the sugar in their diet
Healthy lifestyle
According to Mona leading a active life and a 30 mins of daily physical activity can reduce the risk of prediabetes. So one must include a minimum of 30 mins work out schedule in daily regimen.
Stress
Keep stress at bay. Stress not only contributes to prediabetes condition but also contributes heavily to other lifestyle chronic conditions.
Foods recommended for prediabetics
Lean proteins
Foods rich in chromium like brocilli
Foods rich in magnesium like almonds, spinach and pumpkin seeds
Karela juice is an age old Indian method which is scientifically proven to prevent diabetes and has exceptional benefits in lowering down the blood sugar levels.
Whenever you visit a restaurant it is a good idea to:
Take time in understanding the menu
Take time to order
Select intelligently
Ask questions to the server
Customize food
Avoid foods rich in sugars and carbs e.g bread basket
Swap few items e.g remove french fries, avoid salad dressings instead use olive oil
Avoid fried foods like chilli paneer
Avoid cheesy pizza. Customize pizza and add more vegetables
Share your food
Eat fruit bowel instead of conventional desserts
Power foods to prevent diabetes:
Green Tea
Cinnamon
Coriander
Ginger
Sprouted foods
To read more on Diabetes, click on the link below.
Myth: People with diabetes should never have sweets!
Truth: Good news folks! People with diabetes can have sweets occasionally. American Diabetes Association advocates that desserts and sweets are to be relished and consumed on special occasions and festivals albeit, your blood glucose level are under control and you are taking prescribed medicines regularly.
Myth: People with diabetes cannot have juices.
Truth: People with diabetes can very much enjoy fresh juices, but they definitely need to avoid canned and packed juices because of its added sugar content and high glycaemic values.
Myth: People with diabetes cannot have fruits.
Truth: People with diabetes should offcourse have fruits keeping in mind the glycaemic indexes. According to National Institute of health, USA fruits are a very good source of fibres and vitamin C “ascorbic acid”. All citrus fruits are rich source of vitamin C which boosts our immune system to fight against common diseases.
Myth: A big NO-NO to potatoes
Truth: People with diabetes may have potatoes (baked, grilled or steamed) in meals. Potatoes are to be ideally consumed, along with non-starchy vegetables and salads.
Myth: Diabetes diet is a very strict diet
Truth: A Diabetes diet is one of the healthiest diets, and has no hard and fast rule. Diabetes diet can be even followed by people without diabetes. You may select from a variety of options like the Mediterranean, flexitarian, vegan, Ornish to know more refer to Diet options in Famhealth.
Myth: Say no to all carbohydrates and yes to proteins
Truth: Yes carbohydrates do turn into sugars, but having overload of proteins and no carbs may lead to fatigue and cardiovascular diseases. Having more of proteins eventually leads to accumulation of fats in the body leading to cardiovascular diseases. ADA suggests, making a smart choice of having low carbohydrates will keep you energetic and prevent you from feeling low and tired.
Myth: Diabetes diet does not contain eggs, as they contribute to high cholesterol levels in the body
Truth: People with diabetes may have eggs, as eggs are a good source of protein and vitamin D. ADA says, “What really matters is the way it is cooked”. Boiled eggs with yolks removed can be consumed, to ensure that it does not aid to cardiovascular complications.
Myth: You can eat whatever you want if you are taking medications
Truth: This is one of the major myths associated with diabetes. Medications only help you to convert sugar to energy, but if you supplement your body with more than required amount of food then, it will lead to spiking of blood glucose levels and poor diabetes management.
To read more on Diabetes, click on the link below.
Hello everyone! Here’s introducing everybody, to absolutely amazing diet options you may wish to choose. We all require a break from the monotony of the diet plans we are currently following, so read on to pick your option this month. Remember before you switch to any plan or diet options, it’s always wise to check with your doctor/dietician and be doubly sure if this plan will work effectively for you.
DASH Diet
Did you know along with diabetes you can keep your blood pressure under control?
Try the DASH diet, best known for keeping high blood pressure in check; Dash diet has been one of the favourites of people with diabetes, research reveals majority of people have come on top of their condition following a blend of Dash Diet, workouts and lifestyle changes.
Diet Composition:
“It’s a plant-focused diet that’s rich in fruit, vegetables, nuts, and legumes, as well as low-fat dairy, lean meat, fish, poultry, whole grains, and heart-healthy fats,” says Sonya Angelone, RD, a consulting nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. “It’s easy to follow, healthy for the whole family, and great for weight loss.”
The Mediterranean Diet
Cholesterol problem? Now no problem, follow the Mediterranean diet.
One of the favourite healthy diets followed globally by people with Diabetes and without diabetes. Mediterranean diet comprises of cooking meals with the goodness of “olive oil” to keep cholesterol at bay.
Lots of fresh, seasonal food, plenty of produce, heart-healthy olive oil, and a little wine make the Mediterranean Diet an enjoyable choice for people with diabetes, says Constance Brown-Riggs, RD, a certified diabetes educator and author of The African American Guide to Living Well With Diabetes.
This style of eating can help with blood sugar control, as well as heart disease risk, according to the American Diabetes Association.
Studies show that people are more likely to stick to this plan, “so it may help you avoid yo-yo dieting,” Smithson says.
Vegan Diet
Tried eating meals minus dairy products and meat?
The theory behind vegan diet is simple and healthy. You can cook a healthy meal without adding dairy products such as milk, cream, butter, yogurt, cottage cheese. Vegan diet also does not comprise of any kind of animal products a no-no for any meat. Research suggests, vegan diet aids in weight loss, reduces the risk of heart diseases, diabetes and cancer.
The Flexitarian Diet
Do you want to try some flexible option? Here you go
Flexitarian as the word suggests, is a concoction of two words: “flexible and vegetarian”. Wait! there’s more to eat …….Along with eating veggies one can easily flip to eating lean meat and eggs as and when required by the salivary juices in our stomach.
The term was coined more than a decade ago, “The Flexitarian Diet: Research is on our side as this diet mostly aids in losing weight, keeping healthy, building immunity and Adding years to our lives.
Dietician Dawn Jackson Blatner says you don’t have to eliminate meat completely to reap the health benefits associated with vegetarianism – you can be a vegetarian most of the time, but still chow down on a burger or steak when the urge hits.
Vegetarian Diet
People with diabetes “Old is Gold”……..but its Famhealth we will make this extra interesting
This diet as the name suggests, comprises of vegetables, dairy products, legumes, pulses but no meat. This Diet helps in checking in blood glucose levels, obesity and keeps cardiovascular diseases at bay.
We shall share some interesting, amazing mouth-watering vegetarian recipes with you on Famhealth recipe corner. We bet you cannot resist Do check out!
Mayo Clinic Diet
“Watch your calories” and eat smartly!
This diet has been specially designed for diabetes and people with a risk of cardiovascular diseases and obesity.
We recalibrate our eating habits, breaking bad ones and replacing them with good ones with the help of the Mayo Clinic’s unique food pyramid.
The pyramid emphasizes fruits, veggies and whole grains. In general, these foods have low energy density, meaning you can eat more but take in fewer calories. Think of it this way: For about the same amount of calories you could have a quarter of a Snicker’s bar or about 2 cups of broccoli.
American Diabetes Association Carbohydrate Counting
This is not a Diet! Its traditional sense!
The famous American Diabetes Association advocates, that nothing can go wrong if you count carbohydrates you are consuming. The main purpose isn’t weight loss but consuming only the amount of low carbs which is required by the body to convert into energy form.
Carb counting is a great way to manage your blood glucose levels. Many high-carb foods also tend to be high in calories, so cutting back on them often leads to shedding pounds resulting in weight loss.
If you choose this approach, remember to ask your doctor or a diabetes educator how many carbs to eat at each meal (for example 45-60 grams per meal is an average, but your number could be different because body types and conditions are always not the same for everyone.) A lot depends on the physical activities and body requirement of the person. “An exclusive individualized meal plan must be designed based on your nutritional requirements, caloric needs, medications, and exercise routine.
The Fertility Diet
As the name suggests, fertility diet enhances the strength of reproductive organs in the human body and increases the chances of becoming parents of offspring to manifolds.
Research is on our side, a health study conducted in USA from the Nurses which began in1976 and grew to include 238,000 female nurse participants aged 30 to 55 has shown that tweaking aspects of your diet, from fats to beverages, can increase ovulation and improve your chances of getting pregnant.
In “The Fertility Diet: Ground breaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant,” Drs. Jorge Chavarro and Walter Willett of the Harvard School of Public Health created a diet plan based on the study, which showed that women who consumed “good” fats, whole grains and plant protein improved their egg supply, while those who ate “bad” fats, refined carbohydrates and red meat may make fewer eggs, thereby increasing the risk for ovulatory infertility.
Fertility diet also hints that full-fat dairy products are good for fertility compared with skim milk and sugary sodas.
Ornish Diet
Want to reverse your condition? Good news follow Ornish Diet.
Research is on our side, studies have revealed that people who followed the Ornish Diet (which is essentially a vegetarian diet) for a year lost an average of 5-7 kgs, and many of them specially Prediabetes and type 2 diabetes were able to lower their dosage of diabetes medication or switch from insulin to an oral drug.
The catch, however, is that this diet may be a little too restrictive for some people, which means it could be difficult to maintain if you’re not used to eating only plant-based foods.
“Most people aren’t able to make a 180-degree turn,” Brown-Riggs says. A more flexible version, called The Ornish Spectrum, might be easier to follow.
MIND Diet
Sharpen your brains!
The MIND diet takes two proven diets – DASH and Mediterranean – and zeroes in on the foods in each that specifically affect brain health.
The emphasis is on eating from 10 brain-healthy food groups: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine. Meanwhile, MIND adherents avoid foods from the five unhealthy groups: red meats, butter and stick margarine, cheeses, pastries and sweets, and fried or fast food.
Keto Diet
As per NCBI Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
The Keto diet emphasizes weight loss through fat-burning. The goal is to quickly lose weight and ultimately feel fuller with fewer cravings, while boosting your mood, mental focus and energy. According to Keto proponents, by slashing the carbs you consume and instead filling up on fats, you safely enter a state of ketosis. That’s when the body breaks down both dietary and stored body fat into substances called ketones. Your fat-burning system now relies mainly on fat – instead of sugar – for energy.
While similar in some ways to familiar low-carb diets, the Keto diet’s extreme carb restrictions – about 20 net carbs a day or less, depending on the version – and the deliberate shift into ketosis are what set this increasingly popular diet apart.
The Keto diet has its roots in the decades-old therapeutic ketogenic diet. Clinically, the ketogenic diet is used in neurologic medicine, most notably to reduce hard-to-control seizures in children. Studies also suggest possible benefits in other brain conditions such as Parkinson’s and Alzheimer’s diseases.
To read more on Diabetes, click on the link below.
