If you have prediabetes or diabetes, the right diabetic meal plan is key to managing blood sugar levels. Sometimes, it can be tricky to choose the right foods and drinks as part of your diabetic. Here is a list which will make your choice easier
1. Beans (Of Any Kind!)
Whether they’re lentils, kidney, pinto, black or garbanzo; beans have a low glycemic index, which means the carbohydrates are released gradually and hence they’re less likely to cause aspike in the blood sugar levels. According to a recent study, eating a cup of beans daily for three months as part of a low-glycemic index diet lowered HbA1c levels by half a percentage point.
Many people think that there is no room fruits in a diabetic diet but this isn’t true. One can consume fruits with a low or medium glycemic indexlike apples. Eating an apple a day also has other benefits – they are high in fiber, vitamin C and are fat-free too! Not to mention an easy portable snack option.
Tip: Toss an apple in your lunch bag or grab one between meals. Bake them and add cinnamon for a warm treat.
3. Ensure® Diabetes Care
When you’re having a hectic day it can be difficult to eat right. Ensure Diabetes Care can make things easier. Made by Abbott, it has carbohydrates that are slowly digested and absorbed to help minimize blood sugar spikes. With fewer than 230 calories per serve it’s a smart and portion controlled choice.
Tip: Carry a serve of Ensure Diabetes Care powder in your shaker(to be consumed with water) so you always have a healthy snack on hand — no matter how busy your day is.
These crunchy nuts are rich in magnesium, a mineral that may help your body2 use its own insulin more effectively. Try including about one ounce (about 23 whole nuts) almonds in our diet which supplies nearly 20 percent3 of your daily dose of this blood sugar-balancing mineral. Plus, nuts like almonds are high in monounsaturated fatty acids, protein, and fiber, which makes them a great snack for diabetics.
Tip: For healthy snacking on-the-go, pack 30g almonds into single-serve containers.
This leafy green has 21 calories per cooked cup and is filled with blood sugar-friendly magnesium and fiber4. You can also enjoy spinach raw, sautéed with olive oil, cooked or blended making it a versatile choice!
Tip: Toss a andful of baby spinach into your smoothie or use it in place of lettuce in salads.
6. Chia Seeds
You might have heard that losing or managing weight is one of the best things you can do to improve your blood sugar levels. Chia seeds will help you do exactly that.
In a recent study5, it was found that people with diabetes who added about an ounce of chia seeds to a calorie controlled diet for six months shed four pounds and trimmed an inch-and-a-half from their waistlines. Besides being packed with fiber, these gems also contain protein and provide 18 percent of your recommended daily intake of calcium.
Tip: Combine a quarter-cup of chia seeds with one cup of 1 percent or non-fat milk and one-half cup of diced fruit. Refrigerate overnight and enjoy for breakfast the next morning.
Blueberries contain compounds that have been shown to help reduce the risk of heart disease and help improve how your body uses insulin. As per a recent study, eating the equivalent of about 2 cups of blueberries daily improved insulin sensitivity in overweight people with insulin resistance. They’re also a great source of fiber and other nutrients such as vitamin C and antioxidants.
Tip: Take alf a cup of fresh blueberries (or defrosted, frozen blueberries) and spoon over plain, unsweetened yogurt. You can also add a cup of blueberries to your smoothie.
Oatmeal isn’t just good for your heart, it can also help control blood sugars. Just like apples, steel cut and rolled oats have a low glycemic index7. Just keep in mind that while steel cut and rolled oats are great picks whereas highly processed, instant and quick oats tend to be higher on the glycemic index so they’re not as blood sugar-friendly.
Tip: Opt for steel or rolled oats cooked oatmeal with masala as a savoury option and with blueberries for a sweet option and enjoy a hearty, hot breakfast.
This golden spice contains curcumin, a substance that can keep your pancreas healthy and prevent prediabetes from turning into Type 2 diabetes. Researchers, while conducting a study, gave participants who had prediabetes 1500 mg of a curcumin supplement daily or a placebo for nine months. It was found that 16 percent of people in the placebo group went on to become diabetic, while the entire curcumin group remained diabetes free. This study8 provides some insight into how an ancient spice like turmeric can help improve how the body can improve its sensitivity to insulin.
Tip: Curry powder is filled with turmeric, soload up on your favourite food and be sure not to miss your daily dose of turmeric.
10. Chamomile Tea
Chamomile tea has long been used for a variety of ailments. Existing research shows that it has antioxidant and anticancer properties, and a recent study found that it may help manage blood sugar levels as well. When participants in the study9 drank one cup of chamomile tea after meals three times per day for six weeks, they showed a reduction in blood sugar levels, insulin, and insulin resistance.
Tip: Replace an after-dinner cocktail with a freshly brewed cup of chamomile tea. Try adding a slice of lemon for flavor and an extra dose of vitamin C.
With these tasty foods and drinks optimal blood sugar management is in your hands!
4 Simple Tips To Achieve Your Weight Loss Goals And A Healthy Living
Health is wealth! But in the today’s world where everyone is so occupied with work do we actually pay attention to our lifestyle. Well! Not really. After all, what does it actually take to lead a healthy lifestyle? A healthy lifestyle is extremely important as it helps to improve your health and well-being. There are a lot many different things that you can do to live a healthy lifestyle. These include eating healthy and nutritious foods, being physically active, maintaining a healthy weight, adequate sleep and managing your stress. A healthy lifestyle is not just about eating wholesome meals and regular physical exercise. There is much more to that. It is also about your physical, mental, emotional and spiritual well-being. Health expert Luke Coutinho in his recent Instagram post talks about keeping life simple and healthy.
Top 4 simple and effective tips for better overall health:
1. Clean balanced meals
Eating balanced and healthy meals is extremely essential for a healthy lifestyle. Your meals should include healthy foods like vegetables, fruits, nuts and seeds, dairy products, whole grains, healthy fats, and omega-3 fatty acids. Also, you should avoid unhealthy foods like red and processed meats, high-calorie foods, sugar-sweetened beverages, trans fat, and excessive sodium. A healthy diet will be beneficial for your overall health and keep you away from chronic diseases.
2. Some movement
Movement is a key to a healthy life. Some sort of physical activity is very necessary. Not just few times a week but everyday. Exercising daily can boost your overall health in many ways. It can help increase your life span, lower the risk of diseases like diabetes and high blood pressure, help you develop strong bones, and manage your weight. For this, you can simply especially for close distances, choose walking or cycling over driving or taking transportation. You can climb the stairs instead of taking the elevator. You can pick up simple exercises that are easy to do at home or outside that you enjoy. For instance, Zumba, aerobics, running, swimming or may be playing your favourite sport.
3. Adequate sleep
You might ignore this one but sleep is very important. It helps your body to heal and rest, so you must not ignore on your sleep. Lack of sleep may lead to poor health outcomes like obesity, diabetes, and even certain heart diseases. Continued lack of sleep can lead to a weak immune system and make you more prone to cold and the flu.
You can do some simple things to ensure that you sleep better at night. You can avoid caffeine and nicotine close to bedtime. Also, avoid eating heavy meals before bedtime. Physical exercise can also help you sleep better at night. But avoid strenuous workouts close to bedtime.
Though it is difficult to avoid stress in today’s world. But simple measures can always be taken to reduce stress. As stress again could lead to high blood sugar levels, hypertension and can even affect your heart. So practice some deep breathing exercises, meditation and yoga to manage stress. Also, try reaching out to friends, family and relatives quite often. This will help you remain positive and happy all the time.
Facing Digestion Issues? This Quick After-Meal Mix Can Help You!
Has it been long since digestive issues have been interfering with your health? Poor digestion is undoubtedly a sign of poor health and there is something that you must do about it . We have previously spoken about different kinds of foods that can help improve digestion. In this article, we will talk about an after-meal digestive mix suggested by lifestyle coach Luke Coutinho. This digestive mix consists of simple ingredients which can be easily found in Indian households. This after-meal digestive needs 5 ingredients, namely fennel seeds, sesame seeds, chopped almonds, flax, and ajwain. All these foods are popular for their benefits on digestive health.
Here are some benefits of Luke Coutinho’s after-meal digestive mix:
1. Fennel seeds: Fennel seeds are commonly consumed after meals. Many restaurants provide fennel seeds after food. Fennel seeds are highly popular for their digestive benefits. They can also help in getting relief from flatulence, painful periods, boosting metabolism, regulating blood sugar and improving hydration.
2. Sesame seeds: Dietary fibre in sesame seeds help in improving digestion. They provide your body with the required fibre which is needed for improving digestion. Fibre helps in improving gut bacteria. 100 gm of sesame seeds contain around 12 g of fibre. This amount, when combined with other fibre-rich foods, can restore digestive system in the body.
3. Almonds: Almonds too are rich in fibre. When consumed in the appropriate quantities, almonds can help in improving digestive health. Almonds can provide beneficial gut bacteria. Vitamin -E rich almonds are great for heart health and eye health.
4. Flax: Flax seeds are loaded with nutrients like protein, carbs, fibre, omega-3 fatty acids, B-vitamins and much more. Content of dietary fibre in flax seeds can be beneficial for your digestive health. Including flax seeds in your diet can assure regular bowel movements.
5. Ajwain: Chewing ajwain or carom seeds can help in easing gas and flatulence. Carom seeds are full of thymol which helps in secreting gastric juices that aid digestion. For years, ajwain has been used a home remedy for curing indigestion. You can consume it in small quantities as it tastes slightly spicy.
For preparing Luke Coutinho’s after-meal digestive mix, you simply need to mix all of the above ingredients in a glass jar. A teaspoon of this mix after your meals every day can bring significant improvement to your digestion.
(Luke Coutinho, Holistic Lifestyle Coach – Integrative Medicine)
Know how to counter ill effects of long-time sitting
These are the findings of a recent study which appear in the American Journal of Epidemiology. The results highlight the importance of movement — regardless of its intensity or amount of time spent moving — for better health.
“Our findings underscore an important public health message that physical activity of any intensity provides health benefits,” said lead author Keith Diaz of Columbia University Vagelos College of Physicians and Surgeons.
About one in four adults spends more than eight hours a day sitting, according to a recent study.
In a previous paper, Diaz and his team discovered that adults who sat for long stretches at a time — an hour or more without interruption — had a greater risk of early death than those who were sedentary for the same total amount of time but got up and moved around more often.
They also found that people who sat for less than 30 minutes at a time had the lowest risk of early death, suggesting that taking movement breaks every half-hour could lower your risk of death.
But just how intense, and for how long, does the physical activity need to be to counter the ill effects of sitting?
The study found that replacing just 30 minutes of sitting with low-intensity physical activity would lower the risk of early death by 17 per cent, a statistically significant decrease. Swapping the same amount of sitting for moderate to vigorous activity would be twice as effective, cutting the risk of early death by 35 per cent. The researchers also found that short bursts of activity — of just a minute or two — provided a health benefit.
“If you have a job or lifestyle that involves a lot of sitting, you can lower your risk of early death by moving more often, for as long as you want and as your ability allows — whether that means taking an hour-long high-intensity spin class or choosing lower-intensity activities, like walking,” Diaz said.