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Adding Years to Your Life: The Impact of Lifestyle Changes on Type 2 Diabetes Reversal

Maintaining a healthy weight and adopting a healthy lifestyle can have a significant impact on the management and even reversal of type 2 diabetes. Numerous studies have shown that lifestyle changes, such as regular physical activity, a balanced diet, weight loss, and stress management, can improve insulin sensitivity and glucose control, leading to better overall health outcomes for individuals with type 2 diabetes.

Physical Activity:

Exercise

Engaging in regular physical activity is crucial for managing type 2 diabetes. Exercise helps to improve insulin sensitivity, reduce blood sugar levels, and promote weight loss. A combination of aerobic exercise (such as brisk walking, jogging, or cycling) and resistance training (such as weightlifting) has been shown to be particularly effective in managing diabetes. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities two or more days per week.

Balanced Diet:

Adopting a healthy, balanced diet is essential for managing and reversing type 2 diabetes. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help control blood sugar levels and promote weight loss. Some dietary approaches that have shown benefits for diabetes management include the Mediterranean diet, the DASH (Dietary Approaches to Stop Hypertension) diet, and low-carbohydrate diets. It is important to work with a healthcare professional or registered dietitian to create an individualized meal plan.

Weight Loss:

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Achieving and maintaining a healthy weight is closely linked to type 2 diabetes management. Excess body weight, especially abdominal fat, contributes to insulin resistance and higher blood sugar levels. Even a modest weight loss of 5-10% of initial body weight can have significant benefits for individuals with type 2 diabetes, such as improved glycemic control, reduced medication use, and decreased risk of cardiovascular complications.

Managing Stress for Optimal Well-being:

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Chronic stress can negatively impact blood sugar control and overall health in individuals with type 2 diabetes. It is essential to incorporate stress management techniques into your daily routine. Engage in activities that help you relax, such as meditation, deep breathing exercises, or engaging hobbies. Prioritize self-care and create a healthy work-life balance to reduce stress levels and improve your diabetes management.

Establish a Consistent Sleep Schedule:

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One important lifestyle change that can have a significant impact on reversing type 2 diabetes and improving overall health is prioritizing quality sleep. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality. Aim for 7-9 hours of uninterrupted sleep each night.

Conclusion:

Maintaining a healthy weight and adopting a healthy lifestyle can make a world of difference in managing and even reversing type 2 diabetes. By incorporating regular physical activity, following a balanced diet, shedding excess pounds, and managing stress effectively, you can take control of your health and add years to your life. Remember, it’s never too late to make positive changes, and with dedication and support, you can improve your well-being and enjoy a healthier, diabetes-free future.

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Diabetes: Somogyi effect vs dawn phenomenon

Diabetes is a chronic condition that affects how the body uses blood sugar (glucose). Two phenomena can occur in people with diabetes, which can cause elevated blood sugar levels in the morning: the Somogyi effect and the dawn phenomenon.

Somogyi effect:

The Somogyi effect is also known as rebound hyperglycemia. It occurs when blood sugar levels drop too low during the night, which triggers the release of hormones that cause the liver to release glucose into the bloodstream. This results in a rapid increase in blood sugar levels.

Dawn phenomenon:

The dawn phenomenon, on the other hand, is a natural rise in blood sugar levels that occurs in the early morning hours, usually between 3:00 and 8:00 a.m. This rise in blood sugar is due to the body’s natural circadian rhythm, which causes the liver to release glucose into the bloodstream in preparation for the day ahead.

It is important to distinguish between the Somogyi effect and the dawn phenomenon because the treatment for each is different. The Somogyi effect is typically treated by adjusting medication doses or changing the timing of medication administration to prevent low blood sugar levels during the night. The dawn phenomenon, on the other hand, can be managed by adjusting medication doses or by eating a snack before bedtime to prevent low blood sugar levels.

Diet:

Diet plays a crucial role in managing diabetes, including the Somogyi effect and dawn phenomenon. For example, people with diabetes should focus on consuming a healthy diet that is low in carbohydrates and high in fiber. This can help regulate blood sugar levels and prevent spikes in blood sugar.

Additionally, consuming a balanced meal or snack before bedtime can help prevent low blood sugar levels during the night, which can trigger the Somogyi effect. It is also important for people with diabetes to monitor their blood sugar levels regularly and adjust their medication doses or timing as needed.

Studies have shown that following a healthy diet and making lifestyle changes can have a significant impact on managing diabetes. A 2017 study published in the Journal of Diabetes Research found that a low-carbohydrate diet was effective in reducing blood sugar levels and improving insulin sensitivity in people with type 2 diabetes.

A balanced diet that includes fiber, protein, healthy fats, magnesium, and chromium can help manage diabetes, including the Somogyi effect and dawn phenomenon, and reduce the risk of complications associated with diabetes.

In conclusion, proper management of diabetes, including the Somogyi effect and dawn phenomenon, requires a holistic approach that includes medication, lifestyle changes, and dietary modifications. Working closely with a healthcare provider and a dietitian can help people with diabetes develop a comprehensive treatment plan that is tailored to their individual needs and goals.

Stress and Diabetes Mellitus

Diabetes: Nutritional Management

Diabetes : Foods that help regulate Blood Sugar Levels

Diabetes Management

Risk of heart disease from Diabetes

Diabetes a Frighteningly Familiar Ailment

Mango & Diabetes

Banana and Diabetes

Low blood Sugar Versus High Blood Sugar

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Capsicum Cheela

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Capsicum Cheela

  • Author: Mahima Bansal
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Yield: 1
  • Category: Breakfast
  • Cuisine: Multi
  • Diet: Low Calorie

Description

This super quick chilla recipe is very easy to make and also is super healthy to kickstart your day. Besides, this breakfast recipe will be loved by all your family members especially kids because of its amazing taste.


Ingredients

  1. Moong dal – 1 cup
  2. Capsicum – 1 Cup chopped
  3. Coriander Leaves – 2 Strands
  4. Green Chilies – 2
  5. Salt as per tase
  6. Garam Masala – 1/2 tsp
  7. Desi Ghee – for greasing

Instructions

  • Firstly, soak a cup of moong dal overnight.
  • Secondly, add the soaked lentil, water, a cup of freshly chopped capsicum, coriander leaves, and green chilies to a mixer and then grind it to form a chilla batter.
  • Once the batter is ready leave it for 5 minutes, then add salt and garam masala to it.
  • Now heat a pan, pour a tablespoon of desi ghee, and gently pour the mixture.
  • Furthermore, start circulating it into a thin round shape.
  • Let it cook on one side then flip it to another side to cook it.
  • Finally, capsicum chilla is ready to be served hot with homemade chutney.

Notes

The fiber and protein content of Capsicum chilla recipe makes it perfect for weight loss.


Nutrition

  • Serving Size: 1
  • Calories: 156
  • Sugar: N/A
  • Fat: 1.2 gm
  • Carbohydrates: 20 gm
  • Fiber: 4.2 gm
  • Protein: 5.2 gm

Keywords: Breakfast, diet, nutrition, lifestyle, wellness, High fibre, protein, snack.

 

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Stress and Diabetes Mellitus

Stress can raise Diabetes Mellitus and make it harder to regulate them. Stress is the physical and emotional response to events that threaten or challenge people in various ways. For example, it can be a response to an unpleasant event like having network issues during your job interview or an event like preparing for your sister’s wedding. The possibility or the situation that is the source of stress is called a stressor.

It is essential to keep in mind that people’s minds and bodies may react to the same stressor differently. It is a by-product of the fact that everyone responds differently to triggers and their bodies are unique. Stress is a bodily response to protect you from danger and ensures the body’s well-being. Also, as a result, the human body, when under stress, releases stress hormones (mainly adrenaline and cortisol). It coincides with an energy spurt to function effectively.

Stress and diabetes

When you have Type 2 diabetes, any kind of stress can cause changes in your blood sugar levels. Mental Stress, like worrying about work or family, typically increases blood sugar levels. If you experience physical stress, like if you are sick or injured, you may also see an increase in blood sugar levels.

Both “good” stress, like receiving an award or doing something exciting, and “bad” stress, like difficulty at work or home, can raise your blood sugars, which is why it’s important to monitor yourself and your stress level.

According to research, stress can cause blood sugar to spike, regardless of whether it’s related to the job, relationships, or any other aspect of life. Stress and glucose have a close two-way link, which is crucial to understand. It’s also vital to comprehend how stress affects people and develop appropriate stress-coping mechanisms to maintain constant blood glucose levels.

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Effect of Stress on Type 2 Diabetes

Stress can raise blood sugar levels and make it harder to regulate them. As a result, you may need a higher dose of diabetic medication or insulin for type 2 diabetes. Low blood glucose that occurs after too much medicine or insulin is a frequent concern for people with type 2 diabetes. Epinephrine and glucagon are released quickly in reaction to low blood sugar. Cortisol is released more gradually.

These hormonal reactions to low blood sugar may last for 6 to 8 hours, during which time it may be challenging to control blood sugar levels. This phenomenon of low blood sugar followed by high blood sugar is known as the “rebound” or “Somogyi” reaction.

Can stress cause diabetes?

Stress alone doesn’t cause diabetes. But there is some evidence that there may be a link between stress and the risk of type 2 Diabetes. Researches show that high of stress hormones might stop insulin-producing cells in the pancreas from working properly and reduce the amount of insulin they make. In turn, this might contribute to the development of type 2 diabetes.

Overeating when you’re stressed could also be a factor in how people develop type 2 diabetes. Some people react to stress by eating more and this can lead to them putting on a lot of weight.

 

Can Stress Cause Diabetes?

Stress alone doesn’t cause diabetes. However, some evidence establishes a connection between stress and diabetes. For example, a study on Swedish women demonstrated stress’s direct and indirect effects on diabetes. The study’s findings support perceived stress to be considered alongside other modifiable risk factors for type 2 diabetes.

Furthermore, researcher think that high-stress hormone levels can prevent insulin-producing cells in the pancreas from functioning properly and reduce the amount of insulin production. It, in turn, can contribute to developing type-2 diabetes.

Another psychological point of view is that people often tend to overeat, among other things, when stressed. But unfortunately, overeating also leads to unhealthy weight gain, a significant risk factor for diabetes.

How to prevent Stress and Diabetes

  • Reduce Screen Time- Studies have shown that excessive usage of smartphones can cause increased stress levels. Another study showed that increased screen time could also cause lower psychological well-being levels in children and adults. Furthermore, research has shown that excessive screen time can also lead to poor sleep quality, contributing to higher stress levels. So, it is best to cut down on your screen time to reduce stress.
  • Self Care- Sufficient self-care is vital in keeping your stress levels under control. For example, reading, cooking, exercising, walking, getting a massage, etc., can help improve mental health and decrease stress levels. Another way is aromatherapy, meaning that some scents have a calming effect on the mind. Studies point out that aromatherapy improves sleep quality and hence helps in decreasing stress levels and anxiety.
  • Reduce Caffeine Intake- Caffeine has a direct and indirect effect on stress. As per studies, excessive caffeine consumption can cause stress and raise anxiety levels. Furthermore, research suggests that caffeine prevents you from getting good sleep, adversely affecting your stress levels. Different people have different levels of caffeine tolerance. Hence, you should decide how much caffeine you should have so that it does not make your stress levels bad.
  • Practice Yoga- Yoga is one of the ancient and most effective techniques to reduce stress. As a result, people worldwide have been using Yoga as a tool for stress management. Yoga helps to calm the nervous system and improve stress response. Furthermore, several studies show that yoga improves psychological well-being and reduces stress and anxiety levels. As per a study, yoga can enhance the secretion of a neurotransmitter known as gamma-aminobutyric acid, which elevates your mood.

How to prevent Stress and Diabetes by lifestyle changes

  • Increase Physical Activity- An excellent way to reduce stress is to move more and sit less. As per a study, regular physical activity is helpful in anxiety and depression. In addition, another study has shown that regular physical activity and exercise elevate overall mood. In contrast, a sedentary lifestyle can lead to poor mood and increased anxiety. Exercise and physical activity should not bother you too much as you do not have to do it daily if you can’t. A six-weeks study showed that you do not need to exercise daily to improve your stress. As per that study, exercising just twice per week can decrease stress levels. An excellent way to increase your physical activity is to walk or jog to the nearest grocery store.
  • Healthy Eating Habits- What you eat has a significant effect on your overall stress levels. Studies how that eating large amounts of processed foods and sugar leads to higher perceived stress levels. Also, research has shown that not eating nutritious food can cause a deficiency of vitamin B and magnesium which help in elevating mood. Stress can also cause you to overeat, which is harmful if you have diabetes.
Diabetes healthy food
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  • Supplements- Some nutrients are necessary for managing stress levels in the body. For example, magnesium is an essential element that plays a vital role in stress management. As per a study, magnesium supplements can be helpful for people who experience chronic stress. Research also shows that other supplements like ashwagandha, vitamin B, and Rhodiola can also help manage stress, especially in women. However, you should eat these supplements only after consulting with your doctor. That will help you avoid any side effects.

Hypoglycemia and Depression/Anxiety

Low blood glucose levels lead to the production of adrenaline, which is the fight-or-flight hormone. If adrenaline stays for a long time, it leads to stress. In case the blood sugar level frequently becomes low (less glucose, more adrenaline), the stress can lead to depression or anxiety. If a person with unhealthy glucose levels doesn’t monitor their food and medicine properly, it can lead to hypoglycemia. There is a well-researched connection between diabetes and depression or anxiety. A study found associations between severe hypoglycemia and depressive symptoms.

Furthermore, these depressive symptoms lasted even when people resolved hypoglycemia.  But researchers agree that hypoglycemia can cause symptoms of depression and anxiety. One possible reason is that a person with a low blood sugar level might constantly worry about their condition, which can add to the stress.

Stress is your body’s natural response to feelings like nervousness or threatening situations. However, your body’s natural reaction can be disastrous if you have diabetes. Extended stress levels can work against all your efforts to reduce diabetes complications. So, to manage your diabetes effectively, you must reduce your stress levels.

There can be various ways of doing this. Some of these include: 

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  • Regular exercising
  • Yoga
  • Spending time in nature
  • Spending time with family and friends
  • Cutting back on alcohol and tobacco
  • Engaging in hobbies
  • Going to a psychotherapist for mindfulness-based stress reduction etc.

Frequently Asked Questions (FAQs)

What are the last stages of diabetes?

There is no such thing as the last stage of diabetes or the final stages of diabetes. However, when diabetes ails you for a long time or the amount of sugar in your blood increases to very high levels, it may lead to end-stage complications or advanced complications of diabetes. These complications may include albuminuria, chronic kidney diseases, heart failure, chronic artery diseases, or stroke. Therefore, you must take all steps and preventive measures to mitigate the effect of diabetes on the body and prevent it from progressing to higher levels.

Can stress cause diabetes 2?

Stress alone is not a cause of diabetes. However, high levels of stress increase the risk of getting type 2 diabetes. High levels of stress can decrease the production of insulin. As a result, the glucose build-up continues in the blood unchecked. It may lead to type 2 diabetes in the long run. One should practice stress-relieving techniques to lower the risk of becoming diabetic.

Is coffee good for diabetics?

As per a review of studies, coffee might play an essential role in lowering the risk of developing type 2 diabetes. That is because coffee improves sugar metabolism in the body. However, adding sugar or cream to coffee may adversely affect blood sugar levels. Therefore, the best type of coffee for people with diabetes is decaffeinated coffee, as it has the goodness of all other components of coffee. Furthermore, you should also ensure that you consume coffee in moderation as it contains caffeine, and excess caffeine consumption may lead to side effects and increase stress.

Does type 2 diabetes get worse with age?

Diabetes is a progressive disease. Diabetes peaks in individuals in the age group between 65 and 74. A probable reason for this may be that you may put on more weight and exercise less as you get old, making it easier for diabetes to develop.

What is the miracle fruit that cures diabetes?

Jamun is widely regarded as the miracle fruit for diabetes. Since diabetes causes issues for two significant reasons- increased blood sugar levels and decreased insulin levels. Jamun targets both these causes together and hence helps cure diabetes. Jamun possesses antioxidant and anti-diabetic properties, which slow down the breakdown of sugar into starch.

As a result, it prevents sudden spikes in blood sugar levels. At the same time, Jamun seeds are helpful because they increase the amount of insulin in the body, either by increasing its secretion or preventing its degradation. In addition to controlling diabetes, Jamun plays a crucial role in purifying the blood, easing digestion, improving immunity, and increasing hemoglobin.

Can lack sleep lead to diabetes?

Yes, lack of sleep not only makes you tired and irritated and impacts your body’s ability to regulate and break down blood sugar. Research has shown that even one night of sleep deprivation causes your body to utilize insulin inefficiently. The ineffective response to insulin by the body’s cells leads to more insulin secretion by the pancreas. As a result, the cells fail to absorb the blood glucose, and the insulin level keeps rising. As a result, it can raise your fasting blood sugar levels above what they should be.

Do diabetics get angry easily?

Yes, diabetes is known to cause mood swings. Higher blood glucose is generally associated with feelings of sadness. Diabetes is also associated with lower self-control, which leads to aggressive behavior.

How do you calm down diabetes?

There are a variety of ways in which you can manage your diabetes. Exercising regularly, eating a balanced and nutritious diet, reducing stress, and cutting back on alcohol and tobacco are good habits to start with. When you do these things together, they help manage diabetes effectively and help prevent it.

Can metformin cause anger issues?

Yes, metformin causes mood changes, irritability, anger, and sadness. It is especially true for females over 60 years of age who take the drug for 1-6 months.

This article will help you understand how your continuous hustle that leaves you stressed might not be great for your overall well-being. You will also discover how you could develop habits to stay healthy with real-time health status and proper guidance.

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Mango Shrikhand

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Mango Shrikhand

  • Author: Banhishikha Roy
  • Prep Time: 10 Minutes
  • Cook Time: 2 to 3 Hours
  • Total Time: 3 Hours 10 mins
  • Yield: 3
  • Category: Indian
  • Cuisine: Dessert

Description

Mango Shrikhand, popularly known as Amrakhand is a delicious mango flavored twist to the traditional plain Shrikhand recipe. Shrikhand is a popular Indian dessert made with Greek Yogurt, also called hung curd. It can be served plain, but when prepared with mango, it is called Amrakhand or Keri Matho. It is usually made using 5 simple ingredients – yogurt, mango puree, saffron, powdered sugar, and ground cardamom.

This mango sweet dish is quite popular in Gujarati and Maharashtrian households and is served as a dessert after everyday meals. It is also prepared for special occasions and festivals like Gudi Padwa, Ganesh Chaturthi, Diwali, etc. Mango Shrikhand is one of the summer desserts to make when mangoes are in season. The combination of yogurt, sweet mangoes and the aroma of cardamom and saffron makes this an irresistible dessert! The recipe has been made without using sugar to make it a healthy recipe.


Ingredients

  • Curd or yogurt1 Cup
  • Mangoes (medium-sized, peeled and chopped) – 1/3 rd
  • Green cardamoms (seeds removed and lightly crushed in mortar-pestle) – 1 to 2
  • Saffron strands – 2 to 3
  • Honey (Optional) – 1 tsp
  • Almonds (Chopped) – 4 to 5
  • Raisins (Chopped) – 3 to 4

Instructions

  1. First, take 1 cup of home-made curd or yogurt in a muslin or cheese cloth or a cotton kitchen napkin.
  2. Now tie the cloth tightly and hang the curd for 2 to 3 hours. You can choose to hang the cloth under a faucet in the kitchen wash basin. You can also hang the curd in the fridge. Let, the whey drip, keep a bowl or pan below to collect the whey. You can also choose to keep for more time like 5 to 6 hours.
  3. After 2 to 3 hours you will get to see a thick curd is left behind.
  4. Peel and chop 1/3 rd of a medium-sized mango and make puree out of it in a blender.
  5. In the same blender with the mango puree, also add the thick hung curd.
  6. Collect it in a bowl. Add 1 to 2 powdered green cardamoms seeds and 2 to 3 saffron strands.
  7. Blend till the mixture is smooth and even.
  8. Chill the Mango Shrikhand in the refrigerator and serve in bowls. You can also add some chopped almonds and raisins as a garnish while serving.

Notes

Note: If you plan to use greek yogurt move on to step 5.

Tip: If using greek yogurt, add about 1 to 1.25 cups of it to the mango puree and flavorings. Blend till smooth.

Tips: Try to avoid adding sugar, instead you can use 1tsp of honey for this recipe. Tinned mangoes or mango pulp can be used instead of mango fruit.

Tips: Hung curd (yogurt): Use fresh curd, not the one that has gone sour. While hanging the curd, choose a large bowl so that the bottom of the muslin or cloth doesn’t come in contact with the bottom of the bowl. Make sure to refrigerate the hung curd in a lidded bowl if you are not using it right away.  Variations: You can make a vegan Shrikhand by substituting your dairy milk with coconut milk yogurt, non-dairy Greek yogurt or any plant-based milk yogurt.


Nutrition

  • Serving Size: 1
  • Calories: 130 - 135 kcal
  • Sodium: 33 - 35 mg
  • Fat: 1 gm
  • Carbohydrates: 15 - 18 gm
  • Fiber: 1.5 - 1.8 g
  • Protein: 5 - 6 gm

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Diabetes: Nutritional Management

Diabetes mellitus (DM), commonly called diabetes, is a group of metabolic disorders and diseases characterized by high blood sugar levels over prolonged period. The symptoms of high blood glucose (sugar) levels include increased thirst, increased hunger, and frequent urination. Diabetes can cause many complications if not carefully treated and controlled.

The management of diabetes focuses on keeping blood sugar levels very close to normal, without causing a low blood sugar level. This can often be accomplished with dietary changes, weight loss, exercise, and use of appropriate medications (oral medications, insulin).

Those with diabetes can benefit from the education about the disease and its treatment, dietary changes required, and exercise, with the aim of keeping both the short-term and the long-term blood glucose levels within adequate and acceptable bounds. Additionally, given the associated higher risk of cardiovascular disease, modifications of lifestyle are recommended to control blood pressure, including healthy eating, regular exercise, and maintaining normal weight (BMI 18 to 25).

One serving in a category is called a “choice.” A food choice has about the same amount of carbohydrates, protein, fat, and calories — and the same effect on your blood glucose — as a serving of every other food in that same category. For example, the starch, fruits, and milk list include choices that are 12 to 15 grams of carbohydrates.

 

Why do people with diabetes need to develop a healthy eating plan?

If you have diabetes or pre-diabetes, your must see a dietitian, who can help you to develop a healthy eating plan. The diet plan will help you to control the blood sugar (glucose), weight Management, and control heart disease risk factors, such as high blood pressure and high blood fats or cholesterol. When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney, and heart damage. You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits. For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.

A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through medication. A registered dietitian can help you put together a diet based on your health goals, tastes, and lifestyle. He or she can also talk with you about how to improve your eating habits, such as choosing portion sizes that suit the needs for your size and activity level.

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Recommended Diet for Diabetes

Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish, and “good” fats.

Healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:

  • Fruits
  • Vegetables
  • Whole grains
  • Legumes, such as beans and peas
  • Low-fat dairy products, such as milk and cheese

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars, and sodium.

Diabetic Fruits
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Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:

  • Vegetables
  • Fruits
  • Nuts
  • Legumes, such as beans and peas
  • Whole grains
vegetables
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Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which may prevent heart disease. Avoid fried fish and fish with high levels of mercury, such as king mackerel.

‘Good’ fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

  • Avocados
  • Nuts
  • Olive, and peanut oils

But don’t overdo it, as all fats are high in calories.

Nuts
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Foods to Diet

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

  • Saturated fats. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage, and bacon. Also, limit coconut and palm kernel oils.
  • Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening, and stick margarine.
  • Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
  • Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.

Putting it all together: Creating a plan

You may use a few different approaches to create a diabetes diet to help you keep your blood glucose level within a normal range. With a dietitian’s help, you may find that one or a combination of the following methods works for you:

The plate method

The American Diabetes Association offers a simple method of meal planning. In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate:

  • Fill half of your plate with non-starchy vegetables, such as spinach, carrots, and tomatoes.
  • Include “good” fats such as nuts or avocados in small amounts
  • Fill a quarter of your plate with protein, such as tuna, lean pork, or chicken.
  • Fill the last quarter with a whole-grain item, such as brown rice, or a starchy vegetable, such as green peas.
  • Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.

What are the results of a diabetes diet?

Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals. Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables, and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future.

These things may seem like a lot to do at first. Just make small changes until these steps become a normal part of your day. Follow Your Healthy Eating Plan Ask your Nutritionist (FoodNWellness), to help you to create a healthy eating plan. Our dietitians can help you to plan meals that include foods that you and your family like and that are good for you.

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Carbohydrates

Carbohydrates Counting and Glycemic Level

Carbohydrates Counting

A Carbohydrates Counting is the break down into glucose, they have the greatest impact on blood glucose level and helps to control your blood glucose. You may need to learn to calculate the amount of carbohydrates you are eating so that you can adjust the dose of insulin accordingly. It’s important to keep track of the amount of carbohydrates in each meal or snack.

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A dietitian can teach you how to measure food portions and become an educated reader of food labels. He or she can also teach you how to pay special attention to serving size and carbohydrate content. If you’re taking insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

Glycemic Index

Glycemic Index is the numerical index given to a carbohydrate-rich food that is based on the average increase in blood glucose level occurring in blood after the food is eaten. The higher the number, the greater the blood sugar response.

The Glycemic Index tells us how rapidly a particular carbohydrate turns into sugar.

The smaller the number, the less impact the food has on your blood sugar.

  • 55 or less = Low (good)
  • 56- 69 = Medium
  • 70 or higher = High (bad)

Some factors that affect GI: 

Processing (puffed cereals have a much higher GI than the grain they came from), ripeness of fruit (unripe bananas can have a GI of 43, where overripe ones have been clocked at 74), protein content (soy beans have a lower GI than other beans), fat content (peanuts have a very low GI), fiber (orange juice has a higher GI than oranges), and how small the particles are (whole grains have a relatively low GI, but grinding them into flour shoots up the GI).

Glycemic index is the scale that was created on a standard amount of carbohydrate per food (50 grams), it doesn’t give people information about the amount of food they are actually eating. This information too is important if we want to assess the true impact of carbohydrate consumption. For this reason, the concept of the glycemic load was created, which takes serving size into account.

Benefits of the Glycemic Index

Eating a lot of high GI foods can be harmful to your health as it pushes your body to extremes. As this is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your bloodstream keeps your energy levels balanced and will feel fuller for longer between meals.

Low GI food have beneficial effect:

  • people to lose and control weight
  • increase the body’s sensitivity to insulin
  • reduce the risk of heart disease
  • improve diabetes control
  • reduce blood cholesterol levels
  • reduce hunger and keep you fuller for longer
  • prolong physical endurance
  • help re-fuel carbohydrate stores after exercise

 

Glycemic Index

GLYCEMIC LOAD

The glycemic load of a food is the glycemic index divided by hundred and multiplied by its available carbohydrate content (i.e. carbohydrate minus fibre) in grams.

For a diet with a lower glycemic load, eat:

  • More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index
  • Fewer foods with a high glycemic index, like potatoes, white rice, and white bread
  • Less of sugary foods, including candy, cookies, cakes, and sweet drinks

The concept of  Glycemic load (GL)

Glycemic load (GL) was developed by scientists to simultaneously describe the quality (GI) and quantity of carbohydrates in a food serving, meal, or diet. The GL of a single food is calculated by multiplying the GI by the amount of carbohydrate in grams (g) provided by a food serving and then dividing the total by 100.

GLFood = (GIFood x amount (g) of available carbohydrate food per serving)/100

For a typical serving of a food, GL would be considered high with GL≥20, intermediate with GL of 11-19, and low with GL≤10. Using the above-mentioned example, despite similar GIs, one serving of watermelon has a GL of 8, while a medium-sized doughnut has a GL of 17. Dietary GL is the sum of the GLs for all foods consumed in the diet. All healthy food choices generally are not low-GI foods. For example, intermediate-to-high-GI foods like parsnip, watermelon, banana, and pineapple, have low-to-intermediate GLs.

For example, if we consider watermelon. Water melon has a high glycemic Index (about 72). However, a serving of 120g of watermelon has only about 6g of available carbohydrate per serving. So its glycemic load is pretty low i.e. 72/100 x 6 = 4.32.

 

 

Glycemic Load

 

 

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Baked Carrot Delight

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Baked Carrot Delight

  • Author: Banhishikha
  • Prep Time: 15 mins
  • Cook Time: 10 mins
  • Total Time: 25 mins
  • Yield: 4 - 5 pcs

Description

Baked Carrot Delight, a carrot flavored sweet can be consumed by diabetic, weight loss, weight management, obese, overweight, and any age group will enjoy the taste and flavor of the healthy sweet. Carrots are rich in beta-carotene and lutein, which lowers the chances of cataracts and other eye problems.

This dish is ideal to consume as a sweet dish or dessert item at lunch or dinner and can also be served as a homemade healthy sweets to our guests.


Ingredients

  • Cottage cheese (low fat) – 100 gm
  • Carrot – 150 gm
  • Almonds/ Pistachios (finely chopped) – 8 pcs

Instructions

  1. Peel and grate the carrot.
  2. Keep aside 2 tsp of the grated carrot.
  3. Use the rest grated carrot to make juice.
  4. Heat the juice until it becomes ¼th
  5. Hang the cottage cheese for few minutes and squished.
  6. Then the carrot syrup and grated carrot were added to it.
  7. Mash the cottage cheese till smooth texture.
  8. Use butter paper to avoid oil greasing, and put the mixture in a baking tray and level it.
  9. Bake it at 1500c for 5 minutes.
  10. Cut it into a square shape.
  11. Garnish with finely chopped almonds or pistachios. Serve it cold.
  12. Storage life of 5 days if kept in a refrigerator.

 


Notes

Make sure chhena mixture becomes smooth.


Nutrition

  • Serving Size: 1
  • Calories: 38 - 40 kcal
  • Fat: 0.95 - 1 gm
  • Carbohydrates: 2 - 3 gm
  • Protein: 3 - 4 gm

Keywords: #HEALTHYSWEETS

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Vegetable Dalia

 

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Vegetable Dalia

  • Author: Meenu Agarwal
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 mins
  • Yield: 1 1x

Description

Dalia is very popular all over India. Vegetable Dalia is considered to be one of the simplest, healthier and scrumptious one pot vegan meal. This is low in fat, high in Iron and fiber, and its best dish for everyone. Vegetable Dalia is very easy where the Broken Wheat Aka cracked wheat/Dalia, vegetables, basic Indian spices are cooked with Onion, ginger, garlic based tempering. Bulgur Wheat, is a healthy alternative to whole wheat as it contains the outer bran, which makes it an excellent source of dietary fiber.  Dalia is low in fats that not only aids in weight management but also prevents Obesity. So replacing wheat rotis or rice with Dalia is not a bad idea to boost your weight loss efforts. Dalia is also good for Diabetic and Gluten Intolerance patient.


Scale

Ingredients

  • 1/2 cup Dalia
  • 1 small onion, finely chopped
  • 1/2 tsp ginger paste
  • 1 green chili, finely chopped
  • 1 small tomato, finely chopped
  • 1/4 cup chopped carrots
  • ¼ cup chopped potatoes
  • ¼ cup shelled green peas/fresh or frozen
  • 2 cups water
  • ½ tsp cumin seeds
  • 1 tsp cooking oil
  • salt as required
  • ¼ tsp Red chili powder
  • ¼ tsp turmeric powder

Instructions

1) Heat cooking oil in a pan. Add cumin seeds and let it crackle.

2) Add chopped onions and sauté till they become transparent. Now add chopped ginger, green chilies and sauté properly.

3) Add chopped tomato and sauté for 1 minute. Now add all the veggies of your choice and sauté till the vegetables are soft and tender.

4) Rinse the Dalia and add to the veggies. Stir for 3-4 minutes. Add 2 cups water and all the vegetables. Stir well occasionally till Dalia is cooked well.

5) If the Dalia has not cooked completely, then add some more water and cook on low medium flame without the lid till they are softened.

6) Garnish vegetable Dalia with chopped coriander leaves and sprinkle lemon juice on top.

7) Serve hot with coriander chutney.



Nutrition

  • Serving Size: 1
  • Calories: 250 - 260 KCAL
  • Fat: 12 – 15 GM
  • Carbohydrates: 40 - 50 GM
  • Protein: 6 – 8 GM

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