Living with diabetes can be challenging at times. Especially when insulin becomes a part of your life, the question often arises, what should I eat or which foods are safe for me. The good news is that Indian food, with its diversity and richness in nutrition, can be easily eaten even with insulin therapy.

Indian food includes grains, pulses, vegetables and spices, which not only taste good but also provide essential nutrition to the body. This does not mean that after taking insulin you have to stay away from your favorite foods. It is just necessary to take care of some wisdom, balance and right quantity. Eating roti, pulses and vegetables in the right quantity at the right time keeps your blood sugar stable and your body is able to use insulin properly.

Indian Diet Guide for Insulin Therapy

Some foods can affect the ability of insulin or make it difficult to control blood sugar. Research has shown that refined grains (like white rice and flour), food or drinks high in sugar, fried foods and snacks with unhealthy fats. Consuming them frequently or in large quantities can reduce insulin sensitivity and rapidly increase or decrease blood sugar.

Which things should not be included in the diet?

1. Refined grains – White rice and flour rotis are digested quickly, which can cause a sudden increase in blood sugar. Instead, eating rotis of millet, jowar, ragi and whole wheat provides energy for a long time and keeps the glucose level stable.

2. Food high in sugar – Sweets, juice, soda and fizzy drinks can increase blood sugar quickly. Take them only occasionally and if you do, take food with protein or fiber along with it.

3. Fried food with unhealthy fat – Fried snacks, foods with thick gravy and high-fat processed foods can reduce insulin sensitivity. Instead, steamed, grilled or lightly roasted dishes are better options.

4. Snacks – Blood sugar control can be difficult due to the sugar, salt and refined carbohydrates hidden in chips, biscuits and ready-to-eat snacks. Instead, it is better to eat roasted gram, sprouted pulses or dry fruits at home.

Indian foods that are good with insulin

1. Whole grains – Wheat, jowar, bajra, ragi, rich in fiber, slow down the absorption of glucose.

2. Pulses – Moong, pigeon pea, lentils help in controlling blood sugar. Eating them with whole grains gives better results.

3. Milk and Dairy – Low fat cheese, curd, buttermilk increase protein and help in digestion.

4. Vegetables – Okra, bitter gourd, bottle gourd, beans, slow down glucose absorption and support insulin function. Spinach, fenugreek, amaranth, leafy vegetables provide nutrition and help in glucose.

5. Breakfast options – Roasted gram, sprouted gram, dry fruits are rich in fiber and protein.

6. Fruits – Guava, apple, orange, papaya, fruits with low glycemic index prevent sudden increase in blood sugar.

Why is a blood sugar test important for those taking insulin?

Regular blood sugar test is very important for people taking insulin. This shows how which food affects your glucose level. On the basis of test, you can make a balanced diet plan, decide the right time of insulin, avoid sudden high or low sugar. Tracking blood sugar in this way helps you understand which food is right for your body and makes it easier to make changes as per the doctor’s advice.

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Carrot is a vegetable which is eaten with great pleasure by children as well as elders. Its sweet taste and color makes it fun to eat. But do you know that carrots are not limited to taste only. It is a nutrition-rich root vegetable, which makes our body strong from within and ready to fight diseases. Beta-carotene, fiber, vitamin A, K1, potassium and many types of antioxidants are found in carrots, which help in protecting the body from many problems. The special thing is that this vegetable can also help in reducing the risk of serious diseases like cancer and keeps blood sugar under control. Let us know how carrots improve our health and protect us from which diseases.

How do carrots help in reducing the risk of cancer?
Beta-carotene found in carrots is a powerful antioxidant, which gets converted into Vitamin A in the body. This beta-carotene protects the body cells from oxidative stress. Oxidative stress occurs when harmful free radicals increase in the body, which damage cells and give rise to diseases like cancer. People who regularly eat carrots are less likely to develop colorectal, lung and prostate cancer. According to a research, eating 2 to 4 raw carrots every week can reduce the risk of colorectal cancer by about 17 percent. Carrots also contain compounds like carotenoids and lutein, which help in keeping the body cells healthy and can slow down the process of cancer formation.

How is carrot beneficial in controlling blood sugar?

Many people think that carrots are sweet, so it is not good for diabetic patients. But the glycemic index of carrots is low, which means that it increases the sugar in the blood slowly, thus maintaining the balance of blood sugar. The fiber present in it slows down digestion, due to which the absorption of glucose slows down and the sugar level in the body remains balanced. Eating fiber-rich vegetables like carrots can reduce the risk of type 2 diabetes.

Other benefits of carrot that make it a superfood

1. Carrots contain abundant amounts of Vitamin A, which sharpens eyesight. It also protects against age-related eye diseases like macular degeneration.

2. Antioxidants and Vitamin A present in carrots increase the immunity of the body, which gives strength to fight infections.

3. Potassium and fiber found in carrots reduce cholesterol and control blood pressure, thereby reducing the risk of heart diseases.

4. Carrots contain plenty of dietary fiber, which keeps the digestive system clean and removes the problem of constipation. It also helps in increasing the good bacteria in the intestine.

5. Vitamin K1 and potassium present in it strengthen the bones and prevent weakening of bones with age.

6. Regular consumption of carrots gives natural glow to the skin. The antioxidants present in it slow down the aging process and keep the skin healthy.

7. Antioxidants of carrots help in detoxifying the liver and are helpful in removing harmful elements from the body.

8. Vitamin B6 and carotenoids found in carrots sharpen the brain, improve memory and prevent mental weakness in old age.

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Becoming a mother is a beautiful feeling for every woman. However, sometimes there is some fear, anxiety and confusion along with it. Something similar happened with famous comedian and host Bharti Singh, who makes everyone laugh. When Bharti was preparing to become a mother for the second time, suddenly a problem related to her health came to light.

Recently in her blog, Bharti Singh told that her sugar was very high in the morning on an empty stomach, whereas she neither eats sweets nor is careless in her diet. The doctor has called for checkup. Sudden increase in sugar is seen in many women, especially during pregnancy. Pregnancy sugar can affect not only the mother’s health but also the child’s health. In such a situation, the question arises that why does sugar increase suddenly, what is its cause, what disease is it called and what is its effect. So let us know why sugar suddenly increases during pregnancy.

Why does sugar suddenly increase during pregnancy?

Many types of hormones change in the body during pregnancy. These changes sometimes affect the hormone called insulin. The job of insulin is to keep the sugar present in the blood under control, but when it does not work properly or the body produces less insulin than required, the sugar level starts increasing. For this reason, blood sugar suddenly increases in some women during pregnancy, even if they do not eat sweets or pay much attention to their diet. This condition is called Gestational Diabetes, GDM i.e. diabetes which occurs only during pregnancy.

What is GDM?

During pregnancy, the body needs more insulin than normal days. But if the body is not able to produce as much insulin as required, then sugar starts accumulating in the blood. This is called gestational diabetes. This disease often gets cured on its own as soon as the pregnancy ends, but as long as it lasts, a little more attention is necessary.

Which women are at higher risk of GDM?

Some women are more likely to have this problem, such as those who are overweight or have a BMI above 30, who have had diabetes in their first pregnancy, who have diabetes in their family, who have had a child before, who have already been suffering from borderline diabetes. Whereas Bharti Singh was already suffering from borderline diabetes, hence she was at higher risk of getting GDM. In such a situation, sugar can become uncontrolled even after following the diet.

How is GDM diagnosed during pregnancy?

Doctors conduct sugar tests during pregnancy at 12 to 16 weeks, then at 24 to 28 weeks and at 32 to 34 weeks. In which the most important test is OGTT (Oral Glucose Tolerance Test). In this, you are given a sweet glucose solution and after some time a blood sample is taken to see how quickly the body handles that sweet. This test tells whether there is GDM or not.

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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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High Blood Sugar: If your blood sugar gets high as soon as you wake up in the morning, it seems disturbing. Especially when you haven’t eaten anything the whole night. This condition creates even more confusion in people with type-2 diabetes or prediabetes. But experts say that increasing blood sugar on an empty stomach is a common thing and some natural processes of the body and some lifestyle reasons work behind it. The most common reason for this is Dawn Phenomenon. This is the time when the body releases certain hormones between 2 am and 8 am. Like cortisol, growth hormone, glucagon and adrenalin. These hormones prepare the body for the day’s activity and during this time the liver releases glucose into the blood so that energy remains in the morning.

In people where insulin works well, the body quickly handles the extra glucose. But in people with type-2 diabetes or insulin resistance, this glucose is not balanced, and morning blood sugar appears higher than expected. Gurugram-based physiologist Dr. Nalin Vikas says that this process is normal for the body, but in case of insulin resistance, it can increase blood sugar.

Sugar also increases due to these reasons

In some cases, increased sugar in the morning can also be due to Somoji effect. This happens when blood sugar drops too low at night and the body releases stress hormones to protect it. These hormones increase blood sugar excessively, and the morning reading comes high. Many times people mistake it for the dawn phenomenon, but it is actually a rebound from nocturnal hypoglycemia. Apart from hormonal reasons, many lifestyle factors also increase sugar in the morning. Stress and poor sleep increase cortisol, which further increases insulin resistance. Eating late at night, especially carbs or sweets, keeps glucose high throughout the night. Taking medicines at the wrong time can also spoil the fasting sugar. Apart from this, low activity makes the body weak in using glucose.

How can we control it?

Dr. Vikas advises that morning sugar can be controlled only by understanding all these reasons. He emphasizes that diabetes management does not depend only on medicines, but a balance between diet, sleep, stress and activity is very important. Eating a light and low-carb dinner in the evening prevents glucose spikes at night. Taking a short walk after dinner improves insulin sensitivity. Taking care of sleep and stress maintains hormonal balance. Checking blood sugar occasionally at night helps in identifying whether the problem is Dawn phenomenon or Somogy effect and setting the timing of the most important medicines as per the doctor’s advice.

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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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It’s morning and it happens to very few people that they don’t get crisp toast with a cup of hot tea. For most Indians, tea and toast are an important part of starting the day. These are quick to make, taste delicious and also provide a moment of relaxation before the hustle and bustle of the day. However, recent research is showing that this habit is not as healthy as it seems innocent.

This daily combination of tea and white bread toast can gradually have a bad effect on your body. So let us know how morning tea and toast can become enemies of health and what are its disadvantages.

How morning tea and toast can become enemies of health

According to research, people who mostly consume refined carbohydrates and sweet drinks. Such as tea and white bread toast rich in milk and sugar increase the risk of insulin resistance and metabolic syndrome. This means that the cells of the body gradually stop responding properly to insulin, due to which the sugar level increases and the risk of problems like obesity, diabetes and heart disease increases.

By repeatedly taking such breakfast, blood sugar increases quickly and then suddenly falls. Its effect is that after a few hours you start feeling hungry again, feel tired and your energy decreases. In the long run this habit can slow down the metabolism.

Disadvantages of morning tea

Tea has become everyone’s first choice. If the same tea is made with full-fat milk and two-three spoons of sugar, then it can be harmful for your health. One cup of such tea contains approximately 150-200 calories and if you drink tea two to three times a day, then these calories play a big role in gradually increasing weight. Also, the caffeine present in tea is beneficial in small amounts.

It refreshes the mind and increases focus. This caffeine in large quantities can cause anxiety, sleep problems and dehydration. The tannins present in black tea also hinder the absorption of iron if consumed in excess, which can increase the chances of anemia. If you eat white bread toast with tea every day, you are unknowingly taking a high carb and low nutrition breakfast every morning, which gives energy for a few hours but later makes the body sluggish.

Disadvantages of white bread toast

Toast is not as healthy as it sounds, easy and light. Most people use white bread, from which fiber and essential nutrients are removed during processing. This means that white bread is just empty carbohydrates, which are digested quickly and increase blood sugar immediately. Due to which within a short time you start feeling hungry again and you end up eating more than required.

Apart from this, white bread contains very less essential nutrients like Vitamin B, Iron, and Magnesium and if the bread is too toasted i.e. made too crispy or burnt, then a chemical called acrylamide is formed in it, which in the long run can cause diseases like cancer. Toppings like butter, jam, margarine or sweet spreads added to toast enhance the taste but the hidden sugar and trans fats in them prove to be even more harmful for your body.

How to make tea and toast healthy?

If you are thinking that now you will have to give up tea and toast, then there is no need to panic, with just a few sensible changes you can make this combo more healthy.

1. Make changes in tea – Gradually reduce the amount of sugar, use toned or plant-based milk instead of full-fat milk. To enhance the taste, add spices like cardamom, ginger, cinnamon. These are not only tasty, but they also have antioxidant properties. Try not to drink more than two cups of tea a day.

2. Make toast better – Leave white bread and take whole grain, multigrain or oat bread. These contain more fiber and complex carbohydrates, due to which digestion happens slowly and hunger is delayed. Do not burn the toast too much, light golden color is best. For toppings, choose healthy options like avocado, eggs, hummus or peanut butter.

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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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Blood sugar testing is an essential part of diabetes care. Each test tells you how your body is reacting to food, medicines, physical activity and stress. If you do these tests regularly and at the right time, it helps you understand the patterns of fluctuations in your sugar level and by understanding these patterns, you can prevent problems and keep your treatment in the right direction.

It is very important for everyone to know how often blood sugar should be tested, although it depends on your type of diabetes, use of medicines, sugar control and lifestyle. In such a situation, let us know how often to do blood sugar test and what is the right time for it.

Why is blood sugar test important?

1. Fluctuations are revealed – Blood sugar level always changes in diabetes. Morning sugar may appear normal, but may suddenly increase after eating. Similarly, levels may appear normal before sleeping at night, but may be very low in the morning. With regular checkups, you can detect these changes in time.

2. Correct quantity of medicines and insulin – InPatients taking Sulin check their blood sugar to adjust their dosage, and those taking medications to see if the medication is working.

3. For security – Regular checkups give patients a sense of control over their health and they can take informed decisions instead of guessing.

Blood sugar test guidelines

According to RSSDI, the timing of blood sugar test depends on your type of diabetes, medication and level of control.

1. Type 1 Diabetes – In this type the sugar level can change very quickly. In this, it is advised to get tested 5 to 8 times a day. Which includes before eating, 2 hours after eating, before sleeping and sometimes at 3 o’clock in the night.

2. Type 2 Diabetes – In this, the time of investigation depends on the method of your treatment. Those who are only on medicines should get tested at least 4 times a day. Especially if you are taking sulfonylureas or meglitinides. In addition, in a stable or controlled condition, get tested at least 4 times a week, once on an empty stomach and the remaining 3 times after eating. Those who are on insulin should get themselves tested at least 4 times a day. Which includes before eating, after and before sleeping. Apart from this, get tested 4 times a week in stable condition, which includes FBG and three post-meal tests.

3. Diabetes during pregnancy – Sugar balance in pregnant women is important for both mother and child. If you are on insulin or OADs then get tested 4 times a day. If you are only on diet and exercise, then get the profile test done for at least 1 full day in a week.

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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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Due to unhealthy lifestyle, the problem of sugar is becoming more common among people today. Today every second person is suffering from diabetes, whether he is an old or a young person. The reason for concern is that nowadays more youngsters are becoming victims of diabetes. In such a situation, let us know why diabetes occurs and what are its symptoms.

Why are young people getting diabetes?

As our lifestyle is changing, the body is becoming home to diseases. Health problems like obesity, BP, overweight have become common today. All this is happening because youngsters eat the most processed food and high calorie food. Apart from this, there is no trace of exercise and healthy workout in the daily routine, due to which the body starts gaining bad cholesterol and fats. Also, due to this, all the functions of the body get disturbed and insulin is also unable to do its work properly. Due to this, nowadays even small children are facing diabetes problem.

Diabetes signals

Test is necessary to find out whether you have diabetes or not. But apart from this, your body also gives some signals by seeing which you can know about diabetes.

• In diabetes, a person starts feeling very thirsty. Therefore, people who feel more thirsty than normal or have frequent dry mouth may have diabetes.
• Fatigue is also a symptom of diabetes. If you start feeling tired without any reason, your weight decreases or suddenly starts increasing, then these can be symptoms of diabetes.
• A major symptom of diabetes is darkening of the skin. In this, the skin color starts turning black or blackness appears near the neck or black spots start appearing.
• Frequent urination can also be a symptom of diabetes. Apart from this, blurred vision, frequent hunger, delayed healing of wounds, itching in private parts can also be its symptoms.

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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.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator