Which Fruits Are Best For Diabetes Patients: India is currently facing the challenge of rapidly increasing diabetes. According to the Indian Council of Medical Research- India Diabetes Study published in the year 2023, about 10.1 crore people in the country are suffering from diabetes, while about 13.6 crore people fall in the prediabetic category. This means that these people may become victims of diabetes in the coming years. The increasing cases of this disease in urban areas as well as in rural areas have raised new concerns regarding food and lifestyle.

Should one stop eating fruits in diabetes?

One of the most common misconceptions related to diabetes is that patients should stop eating fruits completely, because fruits contain natural sugars. However, experts say that this assumption is not completely correct. The effect of a fruit is not determined only by its sweetness, but its glycemic index, glycemic load, fiber content, fructose level and quantity of intake also play an important role.

Which fruits should be avoided in excess?

There are some fruits which have relatively high amount of carbohydrates. These include mango, sapota, grapes, ripe banana, custard apple and jackfruit. If these are consumed in large quantities, blood sugar can increase rapidly after meals. Therefore, it is advised to eat these fruits in limited quantities.

Which fruits are better option for diabetic patients?

Some fruits are considered a better option for diabetes patients. Fruits like guava, apple, pear, orange, papaya, kiwi and berries are rich in fiber and release glucose slowly in the body. This reduces the possibility of sudden increase in blood sugar. According to experts, guava can be very beneficial for diabetes patients. It contains about 5 grams of fiber per 100 grams, which helps in keeping the stomach full for a long time and is helpful in controlling the fluctuations in blood sugar after meals.

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Eating in limited quantities is beneficial

Dr Nishant Raizada, head of the department of endocrinology and diabetes at Faridabad-based Amrita Hospital, told TOI that most patients judge fruits only on the basis of their sweetness, while the body’s reaction depends more on the amount of fibre, carbohydrate and portion size. Whole fruits eaten in limited quantities can be a safe part of the diabetes diet. Experts also advise to be careful about fruit juices. In the process of making juice, most of the fiber of the fruit is removed, due to which glucose reaches the blood faster. A glass of juice may contain as much sugar as several fruits, but it does not give the feeling of filling the stomach.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Health Tips: Many types of seasonal fruits are available in the market during summer and rainy season. Almost everyone likes mango and litchi in this season, but do you know that in this season a fruit is also available which is considered very beneficial for taste as well as health. This fruit is not available throughout the year, rather it is available in the market only for about two months. This is the reason why health experts recommend eating it in its season.

Many essential nutrients, antioxidants and natural elements are found in this fruit, which can benefit the body in many ways. According to experts, if it is eaten regularly in limited quantity during its season, it helps in providing essential nutrition to the body. According to medical reports, this fruit is considered helpful in controlling blood sugar, improving digestion, keeping the liver healthy and reducing inflammation in the body. In such a situation, let us know which is that fruit which comes in the market only for two months and eating which can benefit blood pressure, sugar and liver health.

Which is that fruit which comes in the market only for two months?

Jamun is a seasonal fruit which is not available throughout the year, it is available fresh in the market only for about two months. Therefore, doctors and health experts recommend eating it during its season. According to reports, many essential nutrients like Vitamin C, fiber, potassium, iron and anthocyanin are found in blackberries. It can help protect body cells from damage. Apart from this, the natural elements present in blackberries are also considered helpful in controlling blood sugar, improving the digestive system and reducing swelling in the body. Jamun contains a good amount of fiber, so it can also help in improving digestion and keeping the stomach clean. This is the reason why many nutritionists recommend eating limited quantities of blackberries during the monsoon season.

Why is the color of blackberries considered special?

The deep purple color of jamun is due to a powerful antioxidant called anthocyanin. This element plays an important role in giving many health benefits to jamun. According to medical reports, anthocyanins can help in improving insulin sensitivity and controlling the process of increasing blood sugar. Besides, it is also considered helpful in protecting the cells from damage by reducing the free radicals formed in the body.

How is diabetes and digestion beneficial?

According to many researches, the natural compounds present in jamun fruit and its seeds can help in improving glucose metabolism. For this reason, blackberries are considered beneficial for diabetic patients. However, it should not be considered a substitute for medicine under any circumstances. The fiber present in jamun can also help in maintaining better intestinal functioning and regular bowel movements. This problem is often seen in diabetic patients.

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How good are Jamun for BP, liver and immunity?

Consumption of blackberries can also give many other benefits to the body. Vitamin C and other nutrients present in it help in the normal functioning of the body’s immunity. Apart from this, potassium and antioxidants present in jamun are considered helpful in controlling blood pressure and keeping blood cells healthy. According to medical reports, consumption of blackberries can also support liver functioning.

How is this a good option for those looking to lose weight?

Jamun contains less calories and more fiber. In such a situation, after eating it, you may feel full for a long time. This is the reason why it is considered a good seasonal fruit for people trying to lose weight, its consumption in limited quantity can become a part of a balanced diet.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Does Jaggery Cause A Blood Sugar Spike: When it comes to eating sweets, most people consider jaggery as a healthy option instead of white sugar. Especially among diabetic patients, this belief is quite common that sugar is harmful, but eating jaggery does not have much effect on blood sugar. However is this true? According to experts, the answer to this question is not as easy as it seems. Let us tell you why this is so.

What is the difference between the two?

Actually, the source of both sugar and jaggery is the same, i.e. sugarcane. The only difference is that sugar goes through the process of refining and crystallization, whereas jaggery is relatively less processed. For this reason, many minerals like iron, magnesium, calcium, zinc, phosphorus and potassium remain in jaggery, which are almost lost in white sugar.

What causes quick sugar spike?

This is where people think that jaggery is safe for diabetes patients, but experts of Metropolisindia say that nutrition and effect on blood sugar are two different things. Even though some additional nutrients are present in jaggery, its sugar content is almost equal to that of sugar, hence diabetic patients should consume it with caution.

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Does sugar increase blood sugar immediately?

The most interesting thing is that it is generally believed that sugar increases blood sugar immediately, while jaggery remains safe. The reality is that sugar is absorbed rapidly in the body and can increase blood sugar quickly. On the other hand, the sucrose present in jaggery has a relatively difficult structure, which takes a little longer to break down and digest. This does not mean that jaggery does not spike sugar, but its effect may be visible after some time.

Does jaggery increase blood sugar instantly?

According to experts, blood sugar does not increase immediately after eating jaggery, but its level can go up within a few hours. Therefore, it would not be correct to assume that jaggery is completely safe for diabetic patients. Calories in both jaggery and sugar are almost same, but there is a difference in the quality of both. Sugar is often called empty calories because it contains no nutrients. Due to the molasses present in jaggery, some essential minerals and antioxidants are available.

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Can Diabetics Eat Mangoes Without Raising Blood Sugar: As soon as the summer season arrives, the sweetness of mango starts attracting people. Be it chopped mangoes with lunch or a bowl of cold mangoes at night, this fruit brings many memories along with taste. But for people suffering from diabetes, mango season often brings a question that is it safe to eat mango or can it increase blood sugar rapidly? Let us know what experts say about this.

Is Mango Mine Safe?

The truth is that the reality is more balanced than the fear that is spread about mangoes. Mango contains natural sugar, but this does not mean that diabetic patients cannot eat it at all. Experts say that more important than eating mango is to understand in what quantity, at what time and with what things it is being eaten. Dr Aishwarya Krishnamurthy told TOI that diabetic patients do not need to completely avoid mangoes. He says that mango eaten in right quantity and in the right way can become a part of a balanced diet.

Is sweet mango harmful?

Mango is definitely sweet, but sweetness alone does not decide whether something is harmful or not. Nutrients like fiber, vitamin A, vitamin C, antioxidants and polyphenols are also present in ripe mango. Fiber slows down the process of digestion, due to which blood sugar does not increase as fast as it can after eating sweet drinks or desserts. Research also shows that the effect of carbohydrates depends on the source from which it is coming and how much fiber it contains.

What mistake should not be made while eating mango?

However, the problem starts when mangoes are eaten in the wrong way. Mango juice, shake or sweet desserts on an empty stomach can cause a rapid rise in blood sugar. Dr. Krishnamurthy advises that it is better to eat mango pieces with protein or healthy fat items like almonds, seeds, Greek yogurt or cheese. This slows down digestion and keeps blood sugar more stable. The time of eating mango also matters a lot. According to experts, eating mangoes during the day is considered better because at that time the body is more active and insulin works better. Eating mango late at night can increase fluctuations in blood sugar. Therefore, eat mango in small portions, eat it during the day and avoid having it with sweet desserts or packaged drinks.

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What should a diabetic patient keep in mind?

Quantity control is most important. Most diabetic patients can comfortably eat half to one cup of mango occasionally, although it also depends on their medication, sugar control and lifestyle. Experts believe that awareness is necessary instead of fear. Instead of giving up a favorite seasonal fruit completely, eating it in balanced quantities can be a better option.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Can You Get Diabetes Even Without Eating Sugar: Nowadays, many people have started considering themselves healthy by drinking tea or coffee without sugar in the morning. They feel that if they give up sugar, the risk of diabetes will also go away. But Dr. Shehla Shaikh, endocrinologist at Saifee Hospital in Mumbai, says that the reality is much more serious than this. Diabetes does not stop just by removing sugar from tea. Many people are falling victim to this disease even after drinking tea without sugar.

Does work get done by giving up tea?

Dr Shehla Shaikh told TOI that many people think that avoiding sugar in tea and coffee will keep them safe from diabetes. Whereas just doing this is not enough. Some other habits affect blood sugar more than this. The real danger lies in our everyday lifestyle. Sitting on a chair from morning till evening, getting less sleep, being under stress and eating processed food is gradually making the body sick from inside. Sitting in front of laptop for hours in offices has now become normal. People hardly leave their seats for 8 to 10 hours. This habit makes the body weak towards insulin.

Does sitting also increase the risk of diabetes?

Research shows that sitting for a long time every day increases the risk of diabetes rapidly. When the body is not active, the muscles are not able to use glucose properly. Due to this, insulin resistance starts increasing and blood sugar gradually starts going out of control. According to Dr. Shehla Shaikh, “Continuous sitting lifestyle has become a major cause of diseases like diabetes, high blood pressure and high cholesterol. This habit can be as harmful as smoking.”

What problems occur due to lack of sleep?

Not only sitting, lack of sleep also has a deep impact on the body. Today most of the people use mobile phones or keep working till late night. Then get up early in the morning. The body does not get complete rest. It has a direct effect on blood sugar. Studies have found that taking less sleep reduces insulin sensitivity. That means the body is not able to use insulin properly. Along with this, stress hormones like cortisol start increasing in the body, which further worsens the blood sugar.

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Why do you have problems without eating sweets?

Stress is also becoming a major cause of diabetes. Due to constant stress, the body releases more glucose. This is the reason why many people start struggling with the problem of high blood sugar even without eating too much sweets. Apart from this, sugar free products available in the market are also confusing people. Just because sugar free is written on the packet does not mean that it is healthy. Many such products contain refined flour, processed oil and high carbohydrates, which can increase blood sugar.

Experts say that just reducing sugar is not enough to avoid diabetes. It is more important to walk a little every day, get up from the seat every hour, eat food rich in fiber and protein, reduce stress and get good sleep for 7 to 8 hours. Because the real difference is not just by giving up sugar in tea, but by changing the entire lifestyle.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Fenugreek Water Benefits: Nowadays the problem of fatty liver is increasing rapidly. In particular, grade 1 fatty liver, which is considered the initial stage, is found in many people without any obvious symptoms. This condition can gradually develop due to wrong eating habits, obesity, stress and less physical activity. In such a situation, people are also paying attention to natural and home remedies. One of these remedies is fenugreek seeds water (Methi Water), which is soaked overnight and drunk on an empty stomach in the morning. According to some research and experts, it can help support liver health, but it is not considered a stand-alone treatment. So let us know how fenugreek water can be beneficial in grade-1 fatty liver.

What is Grade 1 Fatty Liver?

Grade-1 fatty liver is the initial stage of fatty liver. In this, a small amount of fat starts accumulating in the liver. There are usually no serious symptoms in this stage, so many people do not recognize it. Its main reasons can be insulin resistance, obesity, lack of exercise and wrong eating habits like excessive fried and carbohydrate diet. However, if attention is paid in the initial stage, it can be corrected.

How can fenugreek water be beneficial in fatty liver?

Fenugreek can help in improving the efficiency of insulin in the body, which helps in keeping the blood sugar level balanced. According to some research, it can be helpful in balancing the fat and cholesterol levels in the body. It can help in improving the digestion and energy processes of the body, which can have an indirect effect on the process of fat accumulation. But till now there is no strong evidence that proves that fenugreek water alone completely cures fatty liver.

How to make fenugreek water

To make fenugreek water, fenugreek seeds are soaked in water overnight. In the morning that water is filtered and drunk on an empty stomach. There are some natural elements found in fenugreek seeds that can improve digestion, help in sugar control and support metabolism.

How should one drink fenugreek water?

If you want to include it in your routine, then keep in mind that soak 1 to 2 spoons of fenugreek seeds in water overnight. Drink that water in the morning on an empty stomach. But do not consume more than necessary. Also, pregnant women should not consume it without doctor’s advice. People taking diabetes medicines should first consult a doctor. Taking excessive amounts may cause gas or stomach problems.

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Can fenugreek water completely cure fatty liver?

According to experts, fenugreek water can be a helpful remedy, but it is not a cure alone. To improve fatty liver, the most important thing is to lose weight, take a balanced diet, do regular exercise and improve lifestyle. According to doctors, if a person gradually reduces about 5 percent to 10 percent of his body weight, then initial improvement in fatty liver can be seen.

Important tips to cure fatty liver

If you are struggling with grade-1 fatty liver, then it is very important to eat less oil and less fried food, reduce refined sugar and flour, take more vegetables and fiber, walk briskly or do light exercise for at least 30 to 40 minutes, exercise regularly 5 days a week and maintain the correct BMI according to the body.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Climate change impacts diabetes: Today’s weather and increasing heat is not only changing our lifestyle, but is also having a deep impact on our health. Especially for diabetic patients, hot weather can become a big challenge. If we do not take care of our body’s needs, it can be difficult to control blood sugar. Recently the doctor has told that climate change directly changes the way our body works. When the temperature increases, the body has to work harder to maintain its balance. It has a direct effect on insulin and sugar control. In such a situation, how does hot weather affect diabetes and what are the safety tips for it?

Impact of climate change on diabetes

Our body has natural ways to control sugar. In cold weather, the body uses a special type of fat, which burns calories to keep the body warm and increases insulin sensitivity, but when there is heat for a long time, this process slows down. This means that it becomes difficult for the body to keep blood sugar balanced. Also, due to extreme heat, people avoid going out and exercising. Less physical activity can be a major cause of diabetes and weight gain.

How is the weather changing your blood sugar?

1. Lack of water and dehydration – There is excessive sweating in summer, due to which there is lack of water in the body. This may increase the blood sugar level.

2. Difficulty in cooling the body – Diabetes affects the nerves and blood vessels, which control sweat glands. Due to this, the body is unable to cool down, which increases the risk of heat exhaustion or heat fatigue.

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3. Effect of medicines and insulin – High temperature can affect insulin and other medicines. During heat and power cuts, if medicines are not stored properly, their effectiveness may be reduced.

What are the safety tips for this?

1. Hydration and monitoring – Drink water regularly. Water helps the kidneys to remove excess sugar from the body. Check blood sugar more often because blood sugar can become unstable in summer. Avoid alcohol and caffeine, as they can further dehydrate the body.

2. Keep the body cool – If the body is unable to sweat, then wear fans, wet towels and loose clothes to stay cool. Keep the time for exercise or walking in the early morning or evening, when the temperature is lower.

3. Safety of medicines and medical supplies – Insulin and diabetes test kits can get spoiled in heat. Do not keep them in the car or in the sun. Keep insulin and test kits in an insulated cooling pouch when traveling. Store medicines and kits in a cool and dry place.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Dried fruits are often considered a healthy snack, but not all options are equal. According to Dr. Amreen Sheikh, Chief Dietitian of KIMS Hospital, when it comes to heart health and blood pressure control, not all dry fruits are equally beneficial. Consuming them in the right quantity and method of processing determines their health benefits, all these things have a direct impact on your health. Therefore, for heart health, they should be consumed wisely and in the right quantity.

Dry fruits beneficial for heart

According to dietitian Shaikh, heart patients should consume nuts rich in unsaturated fat, fiber and antioxidants like almonds, walnuts and pistachios. Which keeps cholesterol under control. Apart from this, taking limited quantities of raisins and dried fruits like figs are also good sources of fiber and micronutrients.

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Why stay away from processed dry fruits

However, they need to be careful with processed dry fruits. Dry fruits that are too sweet, syrupy or salty should be avoided. These can increase the amount of sodium and sugar in the body, which can harm blood pressure and heart health. Therefore, one should always eat plain and unprocessed dry fruits.

Important precautions for diabetic patients

Dry fruits contain high amount of natural sugar, which can be harmful for diabetes patients. Especially people with diabetes or sugar related problems should eat them carefully. To prevent sudden increase in blood sugar, dry fruits should be eaten with nuts or after meals instead of eating them on an empty stomach. In such a situation, blood sugar does not increase suddenly.

Pay special attention to the correct quantity

It is most important to take care of quantity. Eating a small handful i.e. about 5 to 10 nuts or 1 to 2 teaspoons of dry fruits daily is sufficient. Eating too much increases the amount of calories in the body, which can lead to weight gain. And weight gain is considered a major cause of heart diseases.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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