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Foods rich in proteins and their benefits

Seafood is an excellent source of protein and it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy as it has omega-3 fatty acids.

One-half cup of beans contains as much protein as an ounce of boiled chicken. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Skim or low-fat dairy helps to keep bones and teeth strong and help prevent osteoporosis.

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Eggs can be safely consumed through out the year.

Experts say fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating soy protein is also good for your heart health.

Easy tips for Living Healthy

Easy tips for Living Healthy by Famhealth
  • 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.

Good habits for Mental health

Staying Mentally Healthy by Famhealth
  • Taking care of yourself physically can improve your mental health. Be sure to eat nutritious meals, avoid cigarettes, drink plenty of water, exercise and get enough sleep.
  • Deal with stress-Stress is a part of life. Practice good coping skills and try to manage stress. Experts suggest including yoga, meditation and exercise in daily routine. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.
  • Exercising everyday-Physical activity can have a positive impact on our mood. Even as little as a brisk 10-minute walk can increase our positive mood. Exercise releases certain hormones which are stress busters and relaxes our body and mind to a great extent.
  • Bask in Sun-Research has proved that sunlight helps promote the production of vitamin D which increases your level of serotonin (which helps regulate your mood) in the brain. Plus, time in nature is a proven stress reducer. It is advisable to daily sit in a good sunlight for atleast 10-15 mins for a good mental health.
  • Avoid alcohol and other drugs-Experts recommend alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to “self-medicate” but in reality, alcohol and other drugs only aggravate problems. They are addictive and can only complicate stress levels.

Good Habits for healthy metabolism

Good Habits for healthy metabolism by Famhealth
  • Stress- It is a widely known fact that stress is a number one cause to a large number of diseases. According to a study conducted by the researches at the Ohio State University, stress is in direct correlation decline in metabolism speed. It is advisable to have a daily habit to find a quiet place and relax for at least fifteen minutes by doing deep breathing exercises, yoga, or meditation.
  • Drink more water- Without enough water intake, our metabolism gets “depressed” as the research by the University of Utah shows. An optimal amount of water intake for an adult would be eight glasses of water per day. Additionally, it is highly advised to drink one glass of water before a meal, as water consumption before the meal helps enhance your metabolism speed.
  • Eat often-Eating can actually boost your metabolism. It is recommended to eat smaller/lesser meals more frequently. Experts suggest, you should have five small meals every three hours. Also, eating at the same time every day, and avoiding late dinners helps in boosting metabolism
  • Good Sleep-Irregular sleeping habits can harm your metabolism causing stress and craving for sugar and bad carbs. Quality sleep requires sleeping in a well aired room without artificial light for at least eight hours. To keep your metabolism from slowing down you should try to go to bed at the same time and wake up early each day
  • Increase your iron levels-Iron helps to transform blood sugar into energy that fuels the muscles in the human body. Including foods rich in iron such as fish, red meat and beans into your daily eating regiment, can help boost your metabolism during physical activity.

Does Your Daily Diet Contain These 5 Essential Micronutrients?

Essential Micronutrients by Famhealth

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.

Maintaining Gut Health

Maintaining Gut Health by Famhealth
  • Eat more vegetables-Vegetables provide our body with the nutrients it needs on a day-to-day basis and help to maintain general health. They also provide fiber to keep the gut healthy and help our body’s systems run more effectively.
  • Focus on fiber-Aim to increase overall fiber content, especially if your intake of fruit, vegetables and legumes is low. Fiber can provide a huge variety of compounds and nutrients that will help improve gut health. Fiber is in whole grains, fruit, veggies, nuts and legumes are especially healthy to improve gut health
  • Eat plenty of prebiotic-rich foods-Consume prebiotic rich foods. When prebiotic foods are digested they provide food for the healthy bacteria which are found in our gut, so include things like bananas, onion, garlic, veggies (brussels sprouts and broccoli), whole grains and other fruits.
  • Eat more probiotic-rich foods-Different types of probiotics can have different impacts on gut health. Try to get probiotics from your food. Include foods which naturally contain probiotics, such as yoghurt and fermented foods. Before taking a probiotic supplement, speak to your doctor to find the right supplement for you.
  • Drink and eat wisely-As alcohol can negatively affect gut health, hence it is advisable to reduce your overall intake of alcohol and consume loads of water. Refrain from junk foods like soft drink, lollies, biscuits, chips and pizza as they have negative impact on our gut health.

Fighting Childhood Obesity with Food

childhood obesity symptoms

Childhood obesity is becoming common these days. Eating unhealthy and less nutritious food is a major contributing factor. India has the second largest number of obese children in the world and it is estimated that by 2025 this number is estimated to grow by 70 million. On one hand many children in our country are deprived of right amounts of foods, on the other hand some children are facing obesity as a major concern.

According to Mona – “Childhood obesity results primarily due to limited or no outdoor activity, high calorie intake and irregular eating habits of children.”

In Indian society a chubby child is regarded as healthy. Whereas a chubby child does not mean that the child is healthy.

Childhood Obesity Complications

Childhood obesity can lead to serious complications such as:

  • Heart disease
  • Diabetes
  • Autoimmune disorders
  • Cancer
  • Arthritis
  • High blood pressure

Mona says- “Childhood obesity is not a result of genetics, whereas it is actually a result of parent’s behavior, if parents are eating unhealthy the child will mimic the same and ultimately becomes obese as his/her parent.”

Right Food for Obese Children

  • Pay attention to breakfast-A poor breakfast affects child’s concentration and results in poor performance especially in schools. Feed the child early with well balanced foods which includes proteins, complex carbohydrates.

Mona does not recommend low fat food in children as the process of making a low fat food involves extracting the fat content and replacing it with refined carbohydrates to make it palatable. Refined carbohydrates are bad for the health and causes obesity.

  • Moderation is the key-Whenever you take your child food. Moderation is the key make the child eat in small portions and feed his with a small snack, preferably with nuts, so that the child eats in small amounts.
  • Macro balanced diet- Child’s diet must contain a rich supply of carbohydrates, fats and proteins, which makes a healthy macro balanced diet.

Mona says- “Combine the foods to make it more nutritious and healthy. Example-If you are giving aloo parantha to child club it with yogurt and butter to make it more nutritious. Instead, try giving a vegetable parantha like gobhi or mooli parantha.”

  • Sit with your child and ask for his preferences – It helps the child to be involved. Suggest him with healthy options. Educate him about the right food.

Food During Exams

As parents we feed the child with whatever food he/she asks for especially during the exam time. Mona says -It is important to replace high carbohydrate food with foods rich in phytonutrients, omega- 3 fatty foods, extra virgin olive oil, and antioxidants.

These foods supplement optimum nutrition and improve the performance of the child. Foods high in carbohydrates kill gut micro biome.

Value of Rainbow Food

Mona suggests eating rainbow foods at an early age to all children. This includes eating different colored fresh fruits and vegetables. This supplies children with essential phytonutrients, vitamins and minerals. Eating unprocessed foods, fatty fish (a rich source of omega-3), and cereals aids healthy nutrition in children

Power Food-Simple and Easy Early Breakfast Recipe

Berry smoothie- Make simple smoothie which contains flax seeds, berries, yogurt and little bit of honey. This is an ideal food for kids, as it contains good combination of macros.

Foods to Completely Avoid

Below is the list of some foods which are to be completely avoided 

  • Cold drinks
  • Packed foods
  • Processed foods

Foods to be Given to Children in Moderation

  • Cookies
  • Cakes
  • Pastries

Food Essential for Growth and Development

Mona says- “Calcium is one mineral essential during early development years. Maximum calcium requirement is there during 9-18 years of age. 1000 mg/day is the essential requirement of the child during this phase.”

Foods rich in calcium are

  • Dairy
  • Green leafy vegetables
  • Almonds

To read more on Obesity, click on the link below.

https://famhealth.in/infocus-detail/obesity

obesity

It’s Reasons and Prevention

Obesity is a disorder which results in an excessive accumulation of the
body fat. To keep a check on obesity is not only important for
cosmetic reasons, but it causes serious health issues like heart diseases
and high blood pressure. If you are obese it is most likely that
you may encounter various health problems.

 

Obesity

Obesity is a multifaceted health disorder that affects both adults and children. Being obese not only affects the overall persona of an individual but also increases the risk for many health concerns. An obese person is at a higher risk of developing health conditions like diabetes, heart disease, stroke, arthritis, breathing problems, and some cancers.

Statistics have revealed that obesity is a major factor contributing factor for metabolic syndrome and type 2 diabetes mellitus (T2DM) among Asian Indians. Various factors contribute towards making an individual obese. Some major factors which contribute towards obesity are environment, family history and genetics, metabolism or the way your body converts food and oxygen into energy, and individual’s lifestyle. Besides these factors certain medical conditions also leads to obesity. Scientists are also trying to understand that some chemicals in the environment may be playing in the growing obesity problem.

Recent guidelines have revealed that 10-15% of Indian population would fall under the obese category and would need appropriate management. Purpose of these guidelines on countrywide basis projects an alarming situation of T2DM and cardiovascular disease.

Some startling facts about obesity:

  • According to a recent survey conducted worldwide: India has second highest obese children in world.
  • Followed by China India ranks second in childhood obesity with the incidence of China with 15.3 million and India with 14.4 million.
  • According to National Family Health Survey in 2018 –In past one decade the number of obese people has doubled.
  • According to a latest publication in a medical journal-“The Lancet” –Currently there are 30 million obese Indians and by 2025, this number is expected to pass 70 million.
  • Did you know lack of sleep increases the chances of obesity- If you do not sleep enough you produce Ghrelin, a hormone that increases your appetite and hence adds extra pounds to your body.
  • India the third most obese country in the world – According to a study published in a medical Journal Lancet- India is just behind US and China in this global hazard list of top 10 countries with highest number of obese people.
  • Latest Survey reveals that technology addiction too is adding to obesity amongst young adults and children in India. Television, computers and video games at the cost of sports and physical activity, causing sedentary life style are prime causes of obesity among young ones.
  • Surprisingly but true-Globally, Obesity causes more deaths than malnutrition -Worldwide, obesity is one of the top five leading causes of death. It results in greater than 2.8 million deaths every year.

What is the need for new guidelines for obesity among Asian Indians?

New guidelines have been proposed in view of alarming situation of obesity among Indians. These guidelines have been prepared by 100 medical experts all across the country hailing from the backgrounds of internal medicine, diabetes, metabolism, endocrinology, nutrition, cardiology, exercise physiology, sports medicine, bariatric surgery and representing reputed medical institutions, hospitals, government funded research institutions. The very need for these guidelines has been enumerated below:

  • In view of increasing trend in frequency of obesity and related metabolic diseases, there is dire need of effective interventions in obesity
  • As Asian Indians manifest a higher risk of cardiovascular risk factors and T2DM at lower levels of obesity, the appropriate obesity diagnosis should be based on lower level of weight for height than in non-Asian Indian populations.
  • Current obesity international guidelines are not appropriate for Asian Indians. Moreover, WHO has authorized local governments and scientists to decide on the localized guidelines for the Asian Indians.
  • If appropriate diet, exercise, drug and surgery are employed at lower levels of obesity, nearly 15% of the adult population of India (nearly 5-7 crore people) will show improvement in obesity coupled with reduced risk of diabetes and cardiovascular disease.

How obesity is diagnosed among Indians?

Three parameters which are used to measure obesity are body mass index BMI, waist circumference WC and waist-to-hip circumference ratio (WHR). The most accepted method to define thinness and fatness is BMI, a ratio of weight in kilograms divided by height in meters squared (kg/m2).

What are the cut offs for BMI and WC in defining obesity among Asian Indians?

After a major consensus among scientists below table has been prepared to depict the obesity among Asian Indians:

ClassificationBMI(kg/m2)
 Principal cut-off pointsCut-off pointsfor Asians
Normal range18.5 – 24.918.5 – 22.9
23.0 – 24.9
Pre-obese25.0 – 29.925.0 – 27.4
27.5 – 29.9
Obese (Class I)30.0 – 34.930.0 – 32.4
32.5 – 34.9
Obese (Class II)35.0 – 39.935.0 – 37.4
37.5 – 39.9
Obese (class III)≥40.0≥40.0

Source:  Adapted from WHO 2004 and recent guidlines

What does recent guidelines say about WC and WHR cut offs in defining obesity?

Research has revealed that abdominal obesity is associated with higher risk of diabetes and cardiovascular disease when compared with generalized obesity. Cardiovascular disease is associated with increased amounts of excess abdominal adipose tissue, both intra-abdominal adipose tissue (IAT) and subcutaneous adipose tissue (SCAT). In view of this a joint discussion and consensus among scientists concluded the WC cut off among Asian Indians as defined below:

  • Action level 1:  Men: 78 cm, women: 72 cm. Any person with WC more than these levels should refrain from gaining weight and adopt healthy lifestyle to prevent the risk of any of the cardiovascular risk factor.
  • Action level 2: Men: 90 cm, women: 80 cm. Individuals with WC above this should seek medical help so that obesity-related risk factors could be diagnosed and handled.

What are the causes of obesity?

Obesity could be genetic, behavioral and can also result due to the hormonal changes in the body. Obesity occurs when you take in more calories than you burn through exercise and normal daily activities. Your body stores these excess calories as fat. Some medical conditions also result in obesity such as Prader-Willi syndrome, Cushing’s syndrome, and other diseases and conditions. The main reasons for obesity are either sedentary lifestyle or eating unhealthy such as junk foods at wrong intervals.

What are the risk factors that can contribute to obesity?

Obesity usually results from a combination factors, including:

  • Genetics.  Genetics may also play a role in how efficiently your body converts food into energy and how your body burns calories during exercises.
  • Family lifestyle. Family members share common eating habits. Obesity runs mostly in families as common eating habits of eating fatty foods contribute to obesity.
  • Inactivity. If you are inactive throughout the day, you are more prone towards obesity. Certain diseases like arthritis also result in decreased mobility and hence inactivity
  • Diet. A diet rich in fats and less minerals and vitamins can result in obesity
  • Medical problems. In some people, obesity can be traced to a medical conditions like  Prader-Willi syndrome, Cushing’s syndrome and other conditions. Medical problems, such as arthritis, also can lead to decreased activity, which may result in weight gain.
  • Medications. Some medicines such as antidepressants, anti-seizure medications, diabetes medications, antipsychotic medications, steroids and beta blockers also make the person obese
  • Social and economic issues. Research has shown that weight gain can be linked to social and economic factors.
  • Age. As we grow in age a decreased physical activity and lower metabolic rate can result in obesity.
  • Sleep deprivation. Not getting enough sleep or getting too much sleep can cause changes in hormones which may lead to an increase  in appetite. You may also crave foods high in calories and carbohydrates, which can contribute to weight gain.

What are the complications associated with obesity?

A number of health problems arise if you are obese. Some of the diseases which you may encounter include:

  • High triglycerides and low high-density lipoprotein (HDL) cholesterol
  • Type 2 diabetes
  • High blood pressure
  • Heart disease
  • Stroke
  • Cancer
  • Breathing disorders, including sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts
  • Gallbladder disease
  • Gynecological issues such as infertility and irregular periods
  • Erectile dysfunction and sexual health issues

Quality of life-If you are obese you are most likely to suffer from other issues, which can severely affect the quality of life. Some common problems which arise due to obesity include depression, disability, sexual problems, shame and guilt, social isolation, and poor performance at workplace

How can you prevent obesity?

You can take some below-mentioned steps to prevent obesity:

  • Exercise regularly. Exercises such a fast walking and swimming  for  150 to 300 minutes in a week can prevent obesity
  • Eat healthily. Eat low-calorie, nutrient-dense foods, such as fruits, vegetables, and whole grains. Refrain from foods which are high in fat content.
  • Monitor your weight regularly. Keep an eye on your weight at regular intervals as it can help you to assess your weight regularly

What are the recent guidelines on physical activity?

According to joint decision among scientist below is the list of guidelines about physical activity in combating obesity and associated health concerns:

  • Physical inactivity should be refrained as much as possible
  • Pro active medical consultation is recommended for those with chronic conditions or those who are symptomatic
  • Inactive people must switch on to physical activity
  • Brisk walking (walking at an intensity wherein an individual finds speaking difficult but not impossible) should be encouraged
  • On an average a total of 60 minutes of physical activity like aerobic activity, work-related activity and muscle strengthening activity should be included daily
  • For additional and greater health benefits, adults can increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity
  • Yoga should be included; however, more research is needed to fully explore its benefits
  • Children should undertake at least 60 min of outdoor physical activity. Screen time (television/computers) should be less than 2 hrs a day.

What is the treatment of obesity?

The treatment of obesity includes a combination treatment from a dietitian, behavior counselor or an obesity specialist. Recent guidelines suggest identifying and treating the underlying cause of obesity, lifestyle modification, pharmacological treatment like ant-obesity drugs along with lifestyle modification, and if needed surgical treatment is advisable in treating obesity.

Scientists have concluded that anti-obesity drugs should be prescribed in combination with dietary and lifestyle changes as a part of comprehensive weight loss program. Also, drug treatment should be monitored on an ongoing basis for efficacy as well as safety. In general, anti-obesity drugs should be administered for BMI above 27 kg/m2 or a BMI above 25 kg/m2

Anti-obesity drugs which are recommended to treat obesity are sibutramine, orlistat should be used as a second line therapy. At times metformin and exenatide can be used under special clinical conditions.

What is the surgical treatment for obesity?

Over the past few years bariatric surgery has come out as an option for obesity reduction. Bariatric surgery involves an alteration in the digestive system by reducing the gastric volume or by changing the path of food bolus which can lead to malabsorption. According to current international guidelines below are the guidelines for bariatric surgery:

  • Current International Guidelines: BMI above 35 kg/m2, or BMI above 40 kg/m2.
  • For Asian Indians: BMI above 32.5 kg/m2

Various surgical options are available under the umbrella of surgery which includes:

  • Restrictive Procedures like Adjustable gastric banding (LAGB) & sleeve gastrectomy
  • Combined Procedures like Roux-en-Y Gastric or Bypass (RYGBP)
  • Malabsorptive Procedures like Bilio-pancreatic diversions (BPD)
  • Experimental Procedures like ileal interposition
  • Duodeno-jejunal bypass and other implantable pulse generators.

Pros and Cons are associated with above mentioned procedures; however, it is upon the physician to decide that which surgical treatment is best suited for the particular patient.

Having a positive attitude towards weight loss and employing various changes in lifestyle such as exercising and eating a well-balanced diet can help you to lose weight. Nevertheless, obesity remains a rampant problem even in developing nation like India. Appropriate interventions are required in a timely manner to combat this problem to prevent other major health concerns.

Obesity Support Groups

These inspiring stories of those who have overcome Diabetes will keep you motivated

 

Diabetes food myths and facts

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.

Diabetes Types & symptoms

Diabetes-Friendly Grocery Shopping Items by Famhealth

Diabetes Friendly Grocery Shopping Items

Going for grocery shopping for yourself or your loved one? Take a look at the nutritive items you must bring home and stock up your Frigidaire. Besides nutrient content, the glycemic index (GI) of a food may also help you make healthy choices. The GI measures how quickly a food will raise blood sugar. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. In general, lower GI foods are a better choice for people with diabetes. Foods that are both nutritious and have a low GI are helpful in managing health and blood glucose levels.

Keeping the Indian supermarket in mind we bring together some easily available items extremely beneficial for you health.

Here’s your guide:

Starchy foods:

Starchy foods are always referred Carbohydrate rich foods. This category stands very important as it provides energy to the body to perform vital actions. Whenever you are going to the supermarket next for grocery shopping make sure, a good portion of your cart contains items from this category. So, we bring you some healthy options which can help you to shop quickly. Of course the options given below are not the only options you may choose, but incorporating some or all into your diabetes meal plan may help you and partner improve the overall health. 

  • Brown rice
  • Oatmeal
  • Millet
  • Sweet Potatoes
  • Whole-Grain Bread/ Flour

Non-Starchy

This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fibre, and phytochemicals. They are the lowest in calories and carbohydrates. Non starchy vegetables are highly recommended by dieticians around the globe for weight loss and diabetes management.

Here are some non-starchy veggies you may wish to bring home today.

  • Spinach
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumber
  • Brinjal
  • Red peppers
  • Capsicum
  • Lettuce

Fruits

You may choose to add non starchy low glycaemic index fruits in all your meals and snacks. They contain natural fructose which may act as a dessert after meals to satisfy your taste buds.  According American Diabetes Association guidelines, at least 4-5 servings of fruits needs to be consumed daily by people living with diabetes. They nourish the body with plenty of vitamins and fibres.

These are some options you may choose to shop today.

  • Apples
  • Berries
  • Melons
  • Oranges
  • Indian Gooseberry
  • Guava
  • Star fruit
  • Papaya

Dairy products

ADA recommends, we should include dairy products as a part of our healthy diet, as they are high in both protein and calcium.  Evidence till date suggests, that milk product consumption is associated with a reduced risk of developing type-2 diabetes. So, we are sharing a list of milk products you may wish to add in your cart. But it’s advisable to check on fats while consuming milk products.

Here are some healthy options.

  • Low fat Milk
  • Yogurt
  • Butter milk
  • Unsweetened lassi
  • Cheese
  • Paneer (cottage cheese)
  • Protein containing products

You may choose to include a variety of protein-rich foods in your diabetes meal plan.  Proteins are derived from both animals and plant origin, which are very essential for the repair and growth of human body. As you already know protein also provides energy and is an excellent source of macro nutrient known as the “building blocks of life”.

Here are some healthy choices; you may wish to take home today.

  • Beans
  • Cheese
  • Chicken
  • Eggs
  • Mushrooms
  • Tofu
  • Nuts

Nuts and Seeds

Research conducted in Louisiana State University found, that people who regularly consumed nuts have lower risks for Type 2 diabetes. So, next time, you crave for foods high in sugar and fat, you have healthier options and can choose to munch on some assorted nuts. It can be an excellent snack option as well, such as pumpkin seeds known to deliver taste and crunch, or peanuts and other seeds which are rich in protein, fibre, and good fats. They’re also a source of magnesium, a mineral that’s key to blood-sugar control because it helps cells use insulin. So, on the basis of their great benefits, we are recommending you these

  • Walnuts
  • Peanuts
  • Cashews
  • Flaxseeds
  • Pistachios
  • Pumpkin seeds
  • Almonds
  • Musk melon seeds

Oils and Fats

As you may already know, oils and fats are also a very essential part of our diet, as it provides nourishment and a major chunk of cooking is done with them. Oils and fats are a good source of vitamin E, which is important for maintaining healthy skin.

It is true that all fats are high in calories, so it is important to watch portion sizes you are consuming. But a smarter way can be adopted by opting for unsaturated healthy fats than saturated and Trans fats, while substituting the healthy fats in their place. 

Here’s a small list of Cooking oil and fats.

  • Mustard oil
  • Soya bean oil
  • Flaxseed oil
  • Olive oil
  • Coconut oil
  • Low fat butter
  • Margarine
  • Peanut butter
  • Ricotta cheese.

Herbs and Spices

The herbs and spices from our Indian sub-continent seem to be the most explored and active component in maintaining blood glucose levels.  A number of research and studies are being conducted to support this theory.

Let us find the essential spices and herbs one must have in their kitchen

  • Cumin
  • Pepper
  • Cinnamon
  • Turmeric
  • And other salt free spices
  • Ginger
  • Garlic

Beverages

As you may already know, if you are having diabetes, doctors recommend that you have to be aware of everything you eat or drink specially canned or packaged drinks which contain hidden sugars. So to prevent spiking in the blood sugar levels, American Diabetes Association (ADA) recommends choosing zero-calorie or low-calorie drinks.

Here are some options which may benefit you while consuming beverages.

  • Water (unflavoured or flavoured sparkling water)
  • Unsweetened tea
  • Unsweetened coffee
  • Sugar-free fruit juice
  • Low-fat milk

Snacks

Who doesn’t love snacks?  Everyone loves to much on snacks in between meals; there are lots of healthy choices that can be used as snack foods.  As you may already know, while taking medications you are advised to snack in between meals to avoid low blood sugar levels.

So we bring together some quick readymade snacks you can directly pick from the super market.

  • Popcorn
  • Cookies
  • Green tea
  • Nuts
  • Fruits (as mentioned above)

Remember this list is not exhaustive you may pick and choose other food items as well, according to their Glycaemic Index. This list is quick shopping guide keeping the Indian market in mind.

To read more on Diabetes, click on the link below.

Diabetes Types & symptoms