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13 Foods To Lower HbA1c Levels In Diabetics




People with diabetes are supposed to monitor their blood glucose levels at all times. While a blood glucose test tells the levels of your blood glucose on that very day, a HbA1c or glycated hemoglobin test informs about how high or low your blood glucose levels have been in the past few weeks or months. The test also tells if you are at the risk of having any kind of complications related to diabetes. People with diabetes should take the HbA1c test when they are planning to take up a new diet or workout regime or medication.

Depending on if a person is diabetic, prediabetic or healthy, you will need to make changes in your diet in case your HbA1c levels are higher than usual.

Following are a few foods which can lower HbA1c levels in diabetics:

  1. Turmeric

Turmeric is the super spice which has many health benefits. Curcumin in turmeric can be helpful in managing blood sugar levels in people with diabetes. It reduces risks of heart and kidney problems in people with type 2 diabetes.

  1. Legumes

Legumes are source of protein which have low glycemic index. Legumes are rich in antioxidants and can be a good substitute for red meat. Red meat is considered to be harmful for diabetes as it can increase blood sugar levels. Unlike red meat, legumes do not contain saturated fat or cholesterol.

  1. Nuts

Almonds, peanuts, walnuts and pistachios do not raise blood sugar levels and are high in fibre. They have a high satiety point and keep you feel full longer. Eating nuts can help in reducing your overall calorie consumption and are good for weight loss as well.

  1. Eggs

People with type 2 diabetes benefit from eggs as eggs help in improving blood sugar levels. People with type 2 diabetes can eat 2 eggs in a day and it can help in effectively improving their blood sugar levels. Eggs are a good source of protein and make for good breakfast and snack options.

  1. Garlic

Garlic can help in controlling blood sugar levels in people with type 2 diabetes. Eating a garlic-rich diet can be helpful for people with diabetes.

  1. Cinnamon

Cinnamon can help in lowering A1C levels in the body. Even 1 gm of cinnamon can be helpful in lowering HbA1C in people with type 2 diabetes.

  1. Chia seeds

Chia seeds have low glycemic index and are high in fibre. They are ideal for people with diabetes and help in effectively managing blood sugar levels. Chia seeds to reduce the number of calories absorbed from other foods. Eating chia seeds helps in weight loss as they prevent overeating and keeps you full for longer.

  1. Flax seeds

Flax seeds to have low glycemic index and keep you full for longer. It is the insoluble fibre in flaxseeds which help in improving controlling blood sugar.

  1. Brown rice

Brown rice is a finely ground grain which is known to prevent raise in blood sugar levels. Brown rice is rich in fibre and is recommended for people with diabetes. People with diabetes should replace refined grains with whole grains as much as possible.

  1. Kale

High in Vitamin C, kale can help in reducing blood sugar levels in people with type 2 diabetes. Kale is rich in fibre, has low glycemic index and is low in calories. The food is rich in Vitamin A, K and E. Calcium, folate and iron. People with diabetes are suggested to eat more leafy green vegetables like broccoli, spinach and mustard greens.

  1. Extra virgin olive oil

Extra virgin olive oil can reduce incidence of heart disease and high cholesterol and various other conditions in people with diabetes. It can helpful in reducing blood sugar levels. When combined with other foods, olive oil can slow down the process of conversion of starch to sugar.
12. Apple cider vinegar

Apple cider vinegar can is known to improve insulin sensitivity and lower fasting blood sugar levels. When it is consumed with meals filled carbs, apple cider vinegar can reduce response of blood sugar by 20%. People with type 2 diabetes are suggested to consume apple cider vinegar before going to bed at night.

  1. Low-fat yogurt

Eating full fat dairy products can slow the digestion proves and makes it harder for insulin to work. This causes a spike in blood sugar levels a few hours after eating dairy products with fat. This is the reason why people with diabetes should opt for low-fat milk, yogurt and cheese. Vitamin D in dairy products can help in improving insulin sensitivity.



These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!

The Kashmir Monitor



Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.

Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.

Try these healthy breakfast options right now!


1. Stuffed rotis

Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.

2. Palak or beetroot roti with mint raita

Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.

3. Egg parantha or scrambled eggs with chapati

Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.

4. Bajra roti with beetroot raita/bajra khichdi

Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.

(Pooja Malhotra is a nutritionist based in Delhi)

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5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter

The Kashmir Monitor



Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.

Drinks to keep you warm and hydrated during winter

Turmeric latte:


Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.

Ginger, honey, lemon tea:

Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.

Hot mulled cider:

All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.

Vegetable/chicken/bone broth or soup:

Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.

Vanilla-almond steamer:

Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.

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Fasting can improve overall health, study suggests

The Kashmir Monitor



Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.

Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.

According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.


The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.

“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.

According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.

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January 2019
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