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GLYCAEMIC INDEX (GI) & DIABETES MEAL

GLYCAEMIC INDEX is the ranking system of carbohydrate-containing food products including vegetables, grains, fruits, etc. These ranks are calculated in comparison to the reference food i.e. either glucose or white bread. Thus, glycaemic index measures the impact of food products on blood glucose levels.

Glycaemic index falls under the categories of low, medium or high. High glycaemic index diet raises more blood sugar levels as compared to medium or low glycaemic index diet.

capture-2IMPORTANCE OF GI

After consumption of food, carbohydrates that break down more quickly during digestion and release glucose rapidly into the blood stream tend to have high glycaemic index. Similarly, carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream tend to have a low glycaemic index. Due to slow release of glucose into blood stream, low-glycaemic index foods tend to prevent diabetes.

Thus, glycaemic index is an important parameter for management of many metabolic disorders. It has been reported that low-glycaemic index diets are associated with decreased risk of cardiovascular disease, type 2 diabetes, stroke, depression, kidney disease, cancers, etc.

GLYCAEMIC INDEX AND DIABETES MEAL

For most of the people with diabetes, first tool for management of blood glucose levels is carbohydrate counting. Glycaemic index is such a tool, which could contribute well to a diabetic person meal for managing type 2 diabetes.

Low glycaemic index diet (GI ≤ 55) will prevent the immediate hike in the blood sugar levels after eating.

capture-3The diet from high GI to low GI can be changed by:

  1. Including one low GI food at each meal (given in table).
  2. Choosing breakfast cereals based on barley, oats (such as porridge), and wheat and rice bran.
  3. Eating grainy breads made with whole seeds, barley and oats instead of white or brown bread.
  4. Eating pulses and legumes (such as beans, lentils and peas).
  5. Eating high fiber foods because it helps slow the digestion and absorption of carbohydrates.

BENEFITS OF LOW GLYCAEMIC INDEX DIET IN TYPE 2 DIABETES

  1. Blood glucose levels are maintained within acceptable range by monitoring the quantity & quality of carbohydrates consumed.
  2. HbA1c levels are also lowered and come under normal range with intake of low glycaemic index diet.
  3. Low glycaemic index diet also normalizes the insulin production in diabetic body.
  4. Low glycaemic index diet also helps to manage LDL cholesterol levels along with free fatty acids. Thus, it is helpful in managing lipid levels.

 LOW GI FOODS (GI ≤ 55)

Foods with low GI have been given as following:

Breakfast cereal
Bran 30 Rolled oats 51
Oat bran 50 Special K 54
Vegetables
Frozen green peas 39 Tomato 15
Frozen sweet corn 47 Chilies 10
Raw carrot 16 Lettuce 10
Boiled carrot 41 Green beans 15
Broccoli 10 Red pepper 10
Cauliflower 15 Onion 10
Cabbage 10 Mushroom 10
Bread
Soya and linseed 36 Whole wheat 49
Wholegrain pumpernickel 46 Sourdough rye 48
Heavy mixed grain 45 Sourdough 54
Fruits
Cherries 22 Plums 24
Grape 25 Peaches 28
Apples 34 Pears 41
Dried apricots 32 Grapes 43
Coconut 45 Coconut milk 41
Kiwi 47 Orange 40
Strawberry 40 Prunes 29
Legumes
Kidney beans 52 Butter beans 36
Chick peas 42 Red lentils 21
Green lentils 30 Pinto beans 45
Blackeyed beans 50 Yellow split peas 32
Dairy
Whole milk 31 Skimmed milk 32
Chocolate milk 42 Sweetened yoghurt 33
Custard 35 Soy milk 44
Snacks & sweet foods
Nut & seeds bar 45 Sponge cake 46
Nutella 33 Milk chocolate 42
Peanuts 13 Walnuts 15
Cashew nuts 25 Nuts & raisins 21
Jam 51 Corn chips 42
Oatmeal crackers 55
Staples
Wheat pasta 54 Potatoes 54
Meat ravioli 39 Spaghetti 32
Tortellini 50 Egg fettuccini 32
Brown rice 50 Buckwheat 51
Barley 22 Yam 35
Sweet potatoes 48 Noodles 47

TIPS FOR DIABETICS

  • Manipulating the sequence in nutrient intake: The glycaemic control in diabetics can be achieved by sequential intake of nutrients. Lipid and protein ingested before carbohydrate reduce postprandial hyperglycemia.Manipulating the sequence of nutrient ingestion might reveal a rapid, feasible, economic and safe strategy for optimizing glucose control in Type 2 Diabetes.

Trico D et al. suggested that high-carbohydrate containing foods should only be consumed after non-glucidic nutrients to combine the positive effects of lipids and proteins on glucose. This manipulation in diet gave a strategy for long-term management of type-2 diabetes.

  • Eat unprocessed food: Unprocessed food should be eaten as much as possible. Whole, unprocessed food usually (but not always) has a lower glycaemic index than the same food when it’s processed.capture-4
  • Avoid overcooked food: Food should not be overcooked because it raises its glycaemic index.

 

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  • High fiber food: Most of the food that is high in fiber takes longer to digest and raises blood sugar slowly.

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    CONCLUSION

Considering the impact of carbohydrates on blood glucose levels, glycaemic index improves the chances of picking the best carbohydrates for managing diabetes. Thus, glycaemic index is a useful approach for a diabetic person.

Glycaemic index also helps to maintain the balance between proteins and lipids. This balance manages the blood glucose levels by slowing the process of digestion.

Glycaemic index helps to interpret that which carbohydrate is beneficial for diabetics and which fast food worsens the condition of diabetes. Thus, if you have diabetes, glycaemic index is made for you. Learning a new way to eat takes time and effort but it contributes greatly to manage diabetes.

REFERENCES

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MANAGING TYPE 2 DIABETES & ITS NEUROPATHIC COMPLICATIONS, NATURALLY

TYPE II DIABETES

  • Diabetes is a problem with your body that causes blood glucose levels to rise higher than normal. This is also called hyperglycemia. Type 2 diabetes is the most common form of diabetes.
  • Cause of Diabetes: If you have type 2 diabetes your body does not use insulin properly. This is called insulin resistance. At first, your pancreas makes extra insulin to make up for it. But, over time it isn’t able to keep up and can’t make enough insulin to keep your blood glucose at normal levels.

(http://www.diabetes.org/diabetes-basics/type-2/?referrer=https://www.google.co.in/)2

  • Complications associated with diabetes: Diabetes increases your risk for many serious health problems e. complications such as eye complications (eye damage, vision loss, etc), skin complications (bacterial & fungal infection), kidney failure, cardiovascular diseases (heart problems) and neuropathy (nerve damage from diabetes is called diabetic neuropathy). But, with the correct treatment and recommended lifestyle changes, many people with diabetes are able to prevent or delay the onset of complications.

(http://www.diabetes.org/living-with-diabetes/complications/?loc=lwd-slabnav#sthash.VbOb80Xs.dpuf)

 

DIABETIC NEUROPATHY (NERVE DAMAGE)

  • Diabetic neuropathy is a serious complication, where in long term diabetes causes nerve damage. About half of all people with diabetes have some form of diabetic neuropathy. Most common nerve damage with the loss of feeling and pain occurs in the legs, feet, toes, arms and hands. This damage is painful and can cause peripheral neuropathy (can cause tingling, pain, numbness, or weakness in your feet and hands), autonomic neuropathy (affects those nerves in the body that control body pain).

(http://www.diabetes.org/living-with-diabetes/complications/neuropathy/?referrer=http://www.diabetes.org/living-with-diabetes/complications/?loc=lwd-slabnav#sthash.DnMRcyVr.dpuf)

  • Cause of diabetic neuropathy: Diabetes induced oxidative stress is the major cause of nerve cell damage leading to diabetic neuropathy. This can be handled if food or diet rich in the components which can fight against the oxidative stress e. antioxidants is consumed.
  • Diagnosis with common tests: Diabetic neuropathy can be detected by regular foot exams which are to be done each year in patients with diabetes to test pressure sensation, temperature perception, and vibration perception. Nerve conduction velocity tests are also done which record the speed with which the nerves send messages and Electromyogram which checks how nerves & muscles work together.

Fenugreek effectiveness in diabetic neuropathy

It is established that fenugreek seed extract has anti-diabetic effects through several pathways, such as restoring pancreatic β cell function and inhibiting sucrase and alpha-amylase activities. Beside these properties, Fenugreek is reported to have very strong anti oxidant activity as well as neuro protective activity.

It is reported that constituents of fenugreek  may elevate expression of Nerve growth factors (NGF) and brain derived neurotropic factors (BDNF) resulting is protection of nerves cells from oxidative damage and repair of damaged nerves.

FenfuroTM  is a patented and clinically evaluated product for safe and effective management of blood sugar levels. Fenfuro is a first of its kind, safenutraceutical derived from fenugreek seeds through a patented process. Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

A clinical evaluation of FENFURO was carried out on a total of 154 Type 2 diabetics for a period of 3 months, to determine its efficacy and safety. At the end of three months 83% of the patients reported decrease in fasting sugar levels and89% patients reported decrease in PP sugar levels. The patients also showed significant decrease in HbA1C levels as compared to respective baseline value. 48.8% of patients reported reduction in dosage of anti-diabetic therapy after regularly taking FENFURO

 

ARE YOU A DIABETIC?

DO YOU HAVE FOLLOWING SYMPTOMS?

YOU MAY BE SUFFERING FROM DIABETIC NEUROPATHY.

  1. Are your legs and/or feet numb?

3

  1. Do you ever have any burning pain in your legs and/or feet?4
  2. Are your feet too sensitive to touch?

5

  1. Do you get muscle cramps in your legs and/or feet? 6
  2. Do you ever have any prickling feelings in your legs or feet?

           7

  1. Does it hurt when the bed covers touch your skin?  8
  2. When you get into the tub or shower, are you able to tell the hot water from the cold water?

          9

CONSULT YOUR DOCTOR

References

  • Kumar P, Kale RK, McLean P, Baquer NZ. Antidiabetic and neuroprotective effects of Trigonella foenum-graecum seed powder in diabetic rat brain. Prague Med Rep. 2012;113(1):33-43. PubMed PMID: 22373803 
  • Gaur V, Bodhankar SL, Mohan V, Thakurdesai PA. Neurobehavioral assessment of hydroalcoholic extract of Trigonella foenum-graecum seeds in rodent models of Parkinson’s disease. Pharm Biol. 2013 May;51(5):550-7. doi:10.3109/13880209.2012.747547. Epub 2013 Feb 1. PubMed PMID: 23368940. 
  • Kumar P, Kale RK, Baquer NZ. Antihyperglycemic and protective effects of Trigonella foenum graecum seed powder on biochemical alterations in alloxan diabetic rats. Eur Rev Med Pharmacol Sci. 2012 Jul;16 Suppl 3:18-27. PubMed PMID:22957414. 
  • Jin Y, Shi Y, Zou Y, Miao C, Sun B, Li C. Fenugreek Prevents the Development of STZ-Induced Diabetic Nephropathy in a Rat Model of Diabetes. Evid Based Complement Alternat Med. 2014;2014:259368. doi: 10.1155/2014/259368. Epub 2014 May 8. PubMed PMID: 25057273; PubMed Central PMCID: PMC4099218.

 

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5 Ways to Lower Your A1C

The A1C is a blood test that shows how well your blood sugar management plan is working. Here’s how to reach a healthy A1C number and avoid blood sugar complications.

Taking the A1C Test

A1C-Infographic-640x240

If your blood sugar is well controlled and your blood sugar levels have remained stable, the American Diabetes Association recommends that you have the A1C test two times each year. A1C test results provide insight into how your treatment plan is working or might be modified to better control the condition. Your doctor may want to run the test as often as every three months if your A1C is not within your target range.

What the A1C Results Mean

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The A1C test measures the glucose (blood sugar) in your blood by assessing the amount of what’s called glycated hemoglobin. “Hemoglobin is a protein within red blood cells. As glucose enters the bloodstream, it binds to hemoglobin, or glycates. The more glucose that enters the bloodstream, the higher the amount of glycated hemoglobin,” .

An A1C level below 6 percent is considered normal. An A1C between 6 and 6.5 percent signals pre-diabetes. Type 2 diabetes is diagnosed when the A1C is over 6.5 percent. For many people with type 2 diabetes, the goal is to lower A1C levels to a healthier percentage.

Your A1C goal is specific to you. Several factors come into play such as your age, how advanced your blood glucose is, and any other heath conditions you have. A common A1C goal for people with blood sugar is less than 7 percent. If you can keep your A1C number below your goal, you help to reduce the risk of blood sugar complications, such as nerve damage,eye problems etc.

Making these healthy changes can help you improve your day-to-day blood sugar management and lower your A1C:

•  Move more. Try to get at least 30 minutes of exercise five days a week. This doesn’t have to be formal exercise. Find something you enjoy doing that gets your body moving — take your dog for a walk, play a sport with a friend, or ride a stationary bike indoors or a regular bike outdoors.

•  Eat a balanced diet with proper portion sizes. You can load up on non-starchy vegetables, but be mindful of serving sizes when eating fruits, lean proteins, fats, and complex carbohydrates like bread, potatoes, and other starches. Using a salad plate instead of a full-size dinner plate can help prevent overeating. Avoid processed foods as much as possible and say no to sugary sodas and fruit juice. A blood glucose educator or dietician may be able to help if you’re unsure about a good blood sugar diet.

•  Stick to a schedule. Skipping meals, letting too much time pass between meals, or eating too much or too often can cause your blood sugar levels to fall and rise too much. Your doctor can help you determine the best meal schedule for your lifestyle.

•  Follow your treatment plan. Blood sugar treatment is very individualized. Your doctor will help you determine the steps you need to take to successfully manage your blood sugar. Always talk to your doctor before making any changes.

•  Check your blood sugar as directed. Checking blood sugar on your own is still necessary, even if your doctor is monitoring your A1C levels. Keeping a journal of your blood sugar levels can tell you and your doctor how certain activities affect your blood sugar. It can also help determine an ideal eating schedule and alert you to foods that cause blood sugar spikes.

Understanding your A1C levels is an important part of your overall blood sugar management. If you have any questions about your A1C levels or what they mean, don’t hesitate to ask your doctor.

The A1C is a blood test that shows how well your blood sugar management plan is working. Here’s how to reach a healthy A1C number and avoid blood sugar complications.

Tips for a Lower A1C

 

Iconset - vibrant square - Fitness 01

Your A1C score is a valuable part of the blood sugar control picture, but it is not the only indicator of your health. Someone who has wide fluctuations in blood sugar levels may have an A1C at goal because the average is good. However, these day-to-day fluctuations can lower your quality of life and increase your risk of complications.Blood sugar can be a tough condition to manage. It takes work, but the time and effort you put into it can result in good control and an improved quality of life.

Use Supplement for Lower A1C: 

FENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

 

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Controlling Type 2 Diabetes With Mindful Eating

Eating right is the key to managing type 2 diabetes. Good food choices are critical for people with blood sugar who want to reduce their risks for heart disease, stroke, and other health problems caused by blood sugar.

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“When someone is diagnosed with type 2 diabetes, they often have a sense that eating and food are things to be conquered,” says Michelle May, MD, a board-certified family physician who practices in Phoenix. That feeling can seem overwhelming. In fact, says Dr. May, some people may eat before they are hungry, motivated by the fear of having hypoglycemia, or low blood sugar. For better control of blood sugar, May counsels her patients to employ mindful eating techniques, an approach to food that can help them manage their diets and their lives.

Mindful eating focuses on tuning in to one’s body to recognize basic hunger signals and notice early hypoglycemic symptoms, like feeling dizzy or shaky, and then eating with increased awareness — paying attention to every bite of food. “You have to be prepared to eat when you need to, to respond to your body’s signs,” says May.

Mindful Eating Ends Blood sugar Diet Frustrations

May describes mindful eating as “eating with intention and attention.” Instead of thinking about “being good” or adhering to a blood sugar diet, May says blood sugar patients should be thinking about why, when, what, and how they eat.

A diabetes patient using mindful eating techniques may express intention as “I want to feel well,” “I want to be healthy,” or even “I want to enjoy the food at this party.” Mindful eaters pay attention to the eating experience by “being in the present moment and noticing how good the food tastes,” says May, “and [being aware that] as you eat, the enjoyment decreases as you get used to the flavors and become sated.” That’s your cue to stop eating.

Foods-that-can-prevent-and-control-diabetes

Paying more attention to when, why, how, and what you eat sounds easy. But “many things can influence your choices and your awareness,” May warns. Among the most common distractions to avoid are eating while driving, eating while watching television, and focusing on cleaning your plate rather than on the food itself. Such habits, May says, not only distract people from what they’re eating, but also from the simple pleasure of eating.

Using mindful eating makes the food you eat much more satisfying. People who are keenly aware of what and how they are eating are “more likely to enjoy flavors and textures and the ambiance of the eating experience,” May says, and they may also enjoy their lives more fully. “If you eat too much, you feel lethargic and regretful; if you eat the right amount, you feel energetic, content, and ready for your next activity,” she explains. Slowing down can also help you fend off obesity — one study found that middle-aged women who rush through their food tend to be heavier than those who savor every bite.

Mindful Eating in Practice

Mindful eating can help you successfully manage blood sugar and get your weight under control, two problems that often go hand in hand. When you’re overweight, says mindful eating practitioner Jonn Martin, 68, of Phoenix, all you think about is food — “what can I eat and when can I eat it?” With mindful eating, Martin learned how to get her food cues from her stomach rather than her head.

09-11_mindful

Martin is the mother of seven and had gained more weight after every pregnancy, peaking at 300 pounds. She has had blood sugar for decades and started needing insulin injections in the early 1970s, eventually developing insulin resistance. “My sugar was so out of control,” says Martin, who realized that she had to lose weight to avoid risking her life.

After trying many other diets, Martin enrolled in May’s “Am I Hungry?” class, having heard about it through her health insurer. Though it took time for all the information she learned to register, eventually it clicked. By practicing mindful eating, Martin says, she was able to control what and how much she eats: “All of a sudden you get this little voice in your head that says ‘You can stop’ or ‘You’ve had enough.’”

Being conscious of when to put down the fork has enabled Martin to lose 60 pounds and get better control of her blood sugar as well. As May explains, mindful eating can make you feel less like a slave to blood sugar diet and help you enjoy food in a healthy manner.

Supplements

FENFUROTM is a group of furostanolic saponins, derived from fenugreek seeds (Trigonellafoenumgraecum) by innovative process. One of the most important properties of fenugreek seed extract is blood sugar level (BSL) lowering property. Various studies have investigated blood cholesterol-lowering and blood glucose lowering properties of fenugreek seed extract. FENFURO contains a rich variety of saponins and flavonoids. All of these substances are known to lower blood lipid levels and play valuable role in glucose regulation.

Fenfuro is protected by six international patents and is clinically evaluated with proven efficacy and safety.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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Top Diets for Diabetes

According to government figures, more than 85 percent of people with type 2 diabetes are overweight or obese (although excess weight isn’t the only risk factor for this type of diabetes). But for people with type 2 diabetes who fall into that 85 percent, dropping the pounds can help stabilize blood sugar levels and even eliminate the need for blood sugar medication. 
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So which diet can help you achieve your weight-loss goals? There’s no one right answer. But, says Nora Saul, RD, CDE, a certified diabetes educator and manager of nutritional education at the Joslin Diabetes Center in Boston, “people who have blood sugar can, with a little forethought, use many of the healthy popular diets.” 

Weight-Loss Plans for Type 2 Diabetes 

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 If you have type 2 diabetes and want to lose weight, here are some sensible diet options to try. 
 
DASH Diet: “Although originally designed to lower blood pressure, DASH — or Dietary Approaches to Stop Hypertension — is an all-around good eating plan,” says Saul. In fact, U.S. News and World Report rated the DASH diet as tops for treating diabetes in a May 2011 article. That’s because the diet is high in fruits and vegetables, which means it’s high in fiber, antioxidants, and potassium. It’s also high in low-fat dairy, calcium, lean protein, and whole grains. “It has meal plans for different calorie levels,” says Saul, which allows flexibility according to your weight. 
 
South Beach Diet: The South Beach Diet is a modified low-carb diet that emphasizes healthy fats. If you want to try it, Saul advises sticking to the maintenance phase of the diet. “The initial phases are too low in carbohydrates,” Saul points out. Yes, people with diabetes have to watch how many carbs and the type of carbs they eat, but you don’t want to cut them out entirely. “I encourage whole grains,” says Saul, who warns against eliminating any specific food group, even for weight loss. (Note: Everyday Health is the publisher of SouthBeachDiet.com.) 
 
Weight Watchers: Weight Watchers is a popular commercial weight-loss plan. It’s also a good choice if you have type 2 diabetes, in part because the system provides group support and accountability in addition to a structured eating plan. People with diabetes might need to make some modifications to the diet plan, however. For example, explains Saul, in the latest version of Weight Watchers counting system or “points,” fruit has zero points. But for people with blood sugar, a serving size of fruit does count toward total carb intake for the day. 
 
Mediterranean Diet: Though not a specific eating plan, a Mediterranean diet mimics the way that people who live in countries around the Mediterranean Sea, such as Greece and Italy, tend to eat. Rich in beans, nuts, fruits, vegetables, grains, and seafood, it isn’t so much a weight-loss diet as a different way of eating. “People lose weight because they are full and are not eating a lot of the empty calories they consumed before,” says Saul, who says this concept works well for people with blood sugar, too. 
 
Atkins Diet: The Atkins Diet gained fame as the diet that led the low-carb diet revolution twice. This diet may be a good option for some people and can help manage blood sugar levels, but it can be too restrictive and may not be a long-term lifestyle choice for everyone with blood sugar. However, reading about and trying out this diet could be a learning experience in terms of understanding how carbs function in your diet. 
 
Jenny Craig: Jenny Craig (now rebranded as Jenny) is a personalized eating and diet program that includes a lot of support as well as prepackaged meals. The catch is that it can be costly and, although the diet plan is intended to ultimately help you make your own meals and food choices, some people might find it difficult to get out of the habit of relying on a stocked freezer. Finally, people with blood sugar that is not adequately controlled may be discouraged from enrolling. 
 
GI Diet: A low glycemic index (GI) diet is an excellent choice for people with type 2 diabetes, Saul says. This one might require some research and study until you understand exactly where foods fit in the glycemic index and how you can include the right ones in your diet. The glycemic index lets you know how fast a 50-gram portion of a carbohydrate food raises blood sugar in comparison with white bread. The lower the number, the better the food is for controlling blood sugar
 
Whatever diet you decide on, there are a few overarching principles that should guide your choice. Among them, look for diets that include food you like (or will come to like) and that don’t rely on expensive supplements or tools. And be sure to check with your doctor before beginning any weight-loss regimen.
Use Supplement for Blood sugarFENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.
The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.
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DIABETES DIET FOR INDIANS

Diabetes control is governed by following the right diabetic diet. What to eat and what not to eat is important for diabetes control and diabetes cure or diabetes reversal.

These are the top 15 diabetes diet tips from diabetologists and nutritionists. Even if you are pre-diabetic or borderline diabetic, or diabetes is part of your family, it is important to follow a diabetic diet to prevent diabetes.

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Diabetologist, Dr. Sanjiv Bhambani with Moolchand Medcity suggests, “A diabetes diet should be high on fibre, must contain milk without cream, buttermilk, fresh seasonal fruits, green vegetables, etc.” But remember to consume these components in moderation.

DIABETES DIET FOR INDIANS should have the ratio of 60:20:20 for carbs, fats and proteins. The doctor explains, “Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively.” He adds that a diabetes diet should “have at least two seasonal fruits and three vegetables in a diet plan.”

Though dry fruits may seem like a healthy snack, it is not a good option for diabetics, as the fructose can spike your sugar level. Go for fresh fruits rather than dry fruits for diabetes control (but there are some restrictions… we’ll come to it). But you can still opt for nuts as a healthy snack.

THE DOCTOR SHARES HIS RECIPE FOR DIABETES DIET FOR INDIANS:

 – Drink tomato juice with salt and pepper every morning on an empty stomach.

– Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.

 Rekha Sharma, President and Director of Indian Dietetic Association, shares some major diabetes diet pointers that one should follow at home or at a restaurant.

 WHOLE GRAINS, OATS, CHANNA ATTA, MILLETS AND OTHER HIGH FIBRE FOODS should be included in the meals. If one feels like consuming pasta or noodles, it should  always be accompanied with vegetable/sprouts.

 MILK is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option.

Diabetes Control: Diabetic Diet Tips

 – HIGH FIBRE VEGETABLES such as peas, beans, broccoli and spinach /leafy vegetables should be included in one’s diet. Also, pulses with husk and sprouts are a                healthy option and should be part of the diet.
– PULSES are important in the diet as their effect on blood glucose is less than that of most other carbohydrate containing foods. Vegetables rich in fibre help lowering down the blood sugar levels and thus are healthy.
– GOOD FATS SUCH AS OMEGA-3 and monounsaturated fats (MUFA) should be consumed as they are good for the body. Natural sources for these are canola oil, flax seed oil,   fatty fish and nuts. These are also low in cholesterol and are trans fat free.
– FRUITS high in fibre such as papaya, apple, orange, pear and guava should be consumed. Mangoes, bananas, and grapes contain high sugar; therefore these fruits should be   consumed lesser than the others.

– Use FENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

SMALL FREQUENT MEALS:

A large meal gives rise to higher blood sugar in one’s body, therefore it is essential to take small frequent meals to prevent both higher and very low blood sugar values and keep them constant. Small in between snacks can be dhokla, fruit, high fibre cookies, butter milk, yogurt, upma/poha with vegetables etc.

A person with diabetes should follow a diet which is low in carbohydrates, high in fibre and contains adequate amounts of proteins, vitamins and minerals; and avoid fatty foods and sweets. He/she should also take frequent small meals (5 meals pattern).

WHAT NOT TO DO:

-Artificial sweeteners can be used in cakes and sweets for diabetic people (in moderation).
-Have lots of fluid.
-Limit intake of alcohol.

SHOULD YOU HAVE NON-VEG?

In non-vegetarian diet, seafood and chicken can be taken rather than red meat as red meat contains higher amount of saturated fats. Also, patients with high cholesterol should avoid egg yolk and red meat.

The diabetes diet for Indians includes carbohydrates, proteins and fats. As always, a balanced and planned diet can build and improve personal health. A controlled diabetes diet may seem like a drag and bore, but a good cook can add life to a diet. Time to call up mom and experiment with diabetes diets!

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

 

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The Pre-Diabetes Diet Everyone Needs

Expect to see the number of people with blood sugar rise dramatically over the next 40 years. If nothing changes, according to the Centers for Disease Control and Prevention, as many as one in three adults could have the disease by 2050.

Prediabetes-Diet-Plan

Currently 26 million American adults are living with blood sugar. Another 79 million are estimated to have Pre-diabetes, a condition marked by above-normal blood sugar levels that aren’t high enough to be diagnosed as type 2 diabetes. If there’s a silver lining to these alarming statistics, it’s that there’s plenty you can do to prevent the disease or slow the progression, including eating a balanced diet.

Everyone can benefit from a healthy eating plan aimed at containing Pre-diabetes, regardless of whether you’re at high risk for developing type 2 diabetes.

7 Golden Rules of Healthy Eating

Here are seven sound diet principles that can keep your blood sugars from creeping upward, among other health benefits.
1. Skip the sugary drinks. No sweet tea. No juice. No soda. No sweetened lemonade. No mocha latte coffee creations.Sugary drinks provide nothing more than empty calories, and they won’t help you feel full. “All the sugary drinks out there are a real risk factor for obesity,” she stresses.
2. Pull back on portions. You still can eat many of the foods you like, just have smaller amounts of them, Borcik says, adding that this is especially true for starchy foods like white rice, white potatoes, and pasta. Cut out high-calorie, junky snacks, and save your decadent desserts for special occasions. Remember that even healthy foods can lead to weight gain if you eat too much of them, and being overweight is a primary risk factor for type 2 diabetes.
3. Fill up on fiber. Eat plenty of high-fiber foods, including fresh vegetables and fruits, beans, and whole grains. Fiber helps you feel fuller longer and can help you eat less to avoid weight gain. At least half your plate should be fruits and vegetables that have been steamed or sauteed in healthy fats. Those veggies can be fresh, frozen, or canned. Just skip the canned vegetables with added salt.
4. Be choosy about fats. Your diet should have some fat, but opt for the healthiest sources: olive and vegetable oils, nuts, seeds, and avocado. Buy low-fat or fat-free dairy products such as reduced-fat cheeses, non-fat or low-fat yogurt, and skim milk.
5. Drink alcohol only in moderation. Men should have no more than two drinks a day, women no more than one. A drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits of 80-proof.
6. Choose lean meats. To easily identify lean red meats, look for cuts that have the word “round” or “loin” in their name, such as top round or pork loin. Even with these better-for-you picks, trim all visible fat. Opt for white-meat chicken or turkey without the skin. Adding fish to your diet two to three times a week is part of a diet that can help diabetes prevention. Bake, broil, roast, grill, or sauté rather than fry to keep it lean, Borcik says.
7. Stay hydrated. Drink plenty of water. People often mistake thirst for hunger, which can lead to overeating and weight gain. “Staying hydrated helps to lower your blood sugar, which you should do anyway.”

Diet and Exercise Go Hand-in-Hand

A Pre-diabetes regimen also includes regular exercise, both aerobics and strength training, to help you get to a healthy weight and maintain it once you’re there, says Borcik. Plan for at least 30 minutes a day. She suggests also sneaking exercise into your daily activities by parking farther from the entrance at the mall or your office building, using the stairs instead of elevators, and taking a walk around your workplace at lunchtime.

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The best way to prevent type 2 diabetes is to follow a healthy lifestyle, which includes making smart food choices. If your diet could use a makeover, don’t wait until your doctor sounds the Pre-diabetes alarm to make changes. An ounce of prevention is worth a pound of cure.

Supplements

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Fenfuro is protected by six international patents and is clinically evaluated with proven efficacy and safety.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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Best and Worst Foods for Diabetes

 

When you’ve got diabetes, your food choices matter a lot. Some are better than others. To help you choose the best and worst foods from major food groups, use this guide.

Foods that are in the “worst” group can be occasional treats. In general, however, it will be easier to manage your diabetes if you choose most of your foods from the “best” lists.

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Diabetes and Breads, Grains, and Other Starches

Your body needs carbs but you want to choose wisely. Use this list as a guide.

Best Choices

•         Whole-grain flours, such as whole wheat flour

•         Whole grains, such as brown rice

•         Cereals containing whole-grain ingredients and little added sugar

•         Whole-grain bread

•         Baked sweet or white potato or baked steak fries

•         Whole-grain flour or corn tortillas

•         Corn, popcorn or products made from corn

Worst Choices

•         White flour

•         Processed grains, such as white rice

•         Cereals with little whole grain and lots of sugar

•         White bread

•         French fries

•         Fried white-flour tortillas

Vegetables and Diabetes

Most vegetables contain fiber and are naturally low in fat and sodium (unless they are canned or frozen in sauces). Starchy vegetables, such as potatoes and corn, aren’t included in this category. They are considered part of the breads, grains, and other starches group.

Best Choices: 

•         Fresh vegetables, eaten raw or lightly steamed, roasted, or grilled

•         Plain frozen vegetables, lightly steamed

•         Low sodium or unsalted canned vegetables

•         Lettuces, greens, kale, spinach, arugula 

Worst Choices:

•         Canned vegetables with lots of added sodium

•         Vegetables cooked with lots of added butter, cheese, or sauce

•         Pickles (if you need to limit sodium; otherwise, pickles are okay)

•         Sauerkraut, (same as pickles; limit only if you have high blood pressure)

 Fruits and Diabetes

Fruits have carbohydrates, vitamins, minerals, and fiber. They are naturally low in fat (except for avocados) and sodium. Most fruits have more carbs than do vegetables.

Best Choices:

•         Plain frozen fruit or fruit canned in fruit juice

•         Fresh fruit

•         Sugar-free or low-sugar jam or preserves

•         No-sugar-added apple sauce

•         100% fruit juice                                               

Worst Choices:

•         Canned fruit with heavy sugar syrup

•         Chewy fruit rolls

•         Regular jam, jelly, and preserves (unless portion is kept small)

•         Sweetened apple sauce

•         Fruit punch, fruit drinks, fruit juice drinks

 Diabetes and Meat and Other Protein

This category includes beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.

Best Choices:

•         Baked, broiled, grilled, or stewed meats

•         Lower-fat cuts of meat, such as top sirloin

•         Turkey bacon

•         Low-fat cheeses

•         Skinless breast of chicken or turkey

•         Baked, broiled, steamed, or grilled fish

•         Tofu lightly sautéed, steamed, or cooked in soup

•         Beans

•         Eggs

•         Nuts

Worst Choices:

•         Fried meats

•         Higher-fat cuts of meat, such as ribs

•         Pork bacon

•         Regular cheeses

•         Poultry with skin

•         Fried fish

•         Fried tofu

•         Beans prepared with lard

Dairy and Diabetes

This group includes milk and foods made from milk, such as yogurt and sour cream. Milk has a lot of protein and minerals, including calcium.

Best Choices:

•         1% or skim milk

•         Low-fat yogurt

•         Low-fat cottage cheese

•         Low-fat or nonfat sour cream

•         Frozen low-fat, low-carb yogurt

•         Nonfat half-and-half

Worst Choices:

•         Whole milk

•         Regular yogurt

•         Regular cottage cheese

•         Regular sour cream

•         Regular ice cream

•         Regular half-and-half

Diabetes and Fats, Oils, and Sweets

Eating too much of these kinds of foods can lead to weight gain, making it harder to keep diabetes under control.

Best Choices:

•         Baked snacks, such as baked potato chips, baked corn chips, puffed rice, or corn snacks, in small portions

•         Vegetable oils, non-hydrogenated butter spreads, margarine

•         Reduced-fat mayonnaise

•         Light salad dressings

•         Air-popped or calorie-controlled popcorn

Worst Choices:

•         Snacks fried in fat, such as potato chips, corn chips, pork rinds

•         Lard, hydrogenated vegetable shortening, butter

•         Regular mayonnaise

•         Regular salad dressings

•         Butter-flavored stove-top popcorn

Beverages and Diabetes

Some drinks have lots of carbs but very little nutrition. Others may be a better choice most of the time.

Best Choices:

•         Water, unflavored or flavored sparkling water

•         Light beer, small amounts of wine or non-fruity mixed drinks

•         Unsweetened tea (add a slice of lemon)

•         Coffee, black or with added low-fat milk and sugar substitute

•         Plain coffee and hot chocolate

•         Sport drinks, in limited quantities

Worst Choices:

•         Regular sodas

•         Regular beer, fruity mixed drinks, dessert wines

•         Sweetened tea

•         Coffee with sugar and cream

•         Flavored coffees and chocolate drinks

•         Energy drinks

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Managing Diabetes From Morning to Night

 

Keeping your blood sugar stable means taking certain steps throughout the day. Use this around-the-clock advice to help manage blood sugar.

Good blood sugar management depends on following a routine that runs throughout your day from the time you get up until your head hits the pillow again at night. That’s because blood sugar levels are in constant flux during the day. They rise after meals and taper off during physical activity. The key to successfully managing type 2 diabetes and its symptoms is to keep your blood sugar levels as stable as possible. That’s where a routine comes into play. Here are blood sugar management tips to help cover every part of your day:

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In the Morning

Check your blood sugar. If you have type 2 diabetes, you should check your blood sugar level every morning before you eat anything. This gives you a good baseline idea where you stand and allows you to make adjustments throughout the day.

Eat breakfast. If you skip breakfast, you’re already starting your day on the wrong foot. “Many people tend to skip breakfast, and it’s one of the most important meals of the day”. “You skip breakfast and you get hungrier and hungrier, and that’s one of the reasons people tend to overeat later in the day.” Eating regular meals will help keep your blood sugar levels steady, but skipping meals and then binging will cause spikes.

Give your feet a once-over. Diabetes can cause your feet to lose feeling because of nerve damage. In extreme cases, a person with diabetes can end up having to have a foot amputated if an unnoticed cut becomes severely infected. Check your feet for any sores or cuts each morning. Also check your shoes before putting them on to make sure there’s nothing in your shoe that could cause a sore. You might want to check your feet at bedtime, too.

 In the Afternoon

Take a lunch break. Don’t eat lunch at your desk — that’s a sure way to rush and feel stressed. Instead, sit down somewhere else and eat, then take a short walk afterward. Plan a healthy lunch ahead of time or you might resort to unhealthy fast food. You get a triple-win against diabetes with a lunch break: The regular meal and the exercise help keep your blood sugar level stable, and you can release some pressure from work.

Have healthy snacks on hand. Afternoon snacking is a good way to set yourself up for healthy eating once you’re home. “Most people like to snack in the afternoon, and I think that’s important because you don’t want to get home and start grabbing anything because you’re so hungry”. By having a sensible snack, you can help keep your blood sugar steady by avoiding a binge later on.

Get a little extra activity. Physical activity is crucial to blood sugar control. When you’re active, your cells burn blood sugar through a process that doesn’t rely on insulin. Activity also lets your body use insulin more efficiently. Take the stairs instead of an elevator. Get up from your desk and go talk to co-workers instead of emailing them. Experts recommend getting 30 minutes of physical activity each day, but it doesn’t have to be all at once. Every time you get up and move around, you’re adding to your 30-minute total. If you’re worn out from work, try to fit in a short walk in the late afternoon.

In the Evening

Eat a sensible dinner. Don’t overeat at dinner time. Eat a meal that’s about the same size as what you ate for breakfast and lunch. The actual amounts of protein, carbohydrates, fruits, and vegetables you should eat will depend on the meal plan that’s best for you. As with earlier in the day, maintaining a steady intake of food will make you less vulnerable to blood sugar spikes, especially if you’re eating healthy foods.

Work out while you watch TV. Keep moving even as you veg out in front of the tube. Do sit-ups or push-ups during commercials, or march in place. Lift light weights during the show. Even physical activity that’s not aerobic can still aid in your body’s ability to use insulin efficiently and maintain stable blood sugar. “Contracting your muscles can help regulate your blood sugar.” 

At Bedtime

Check your blood sugar again. Here’s where you see how your blood sugar management routine pays off. “Checking your blood sugar at bedtime gives you a good idea what happened during the day” 

Brush and floss your teeth. Brush in the morning and at night, and floss every night. “People with blood sugar are at increased risk for periodontal disease and general dental problems.”

Apply some lotion. Keep your skin moisturized to prevent peeling, cracking, and developing sores that can be symptoms of blood sugar. Apply lotion every night before bed.

 

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Healthy lunch choices for Diabetic patients

 

It is very hard to figure out what to eat especially for someone suffering from Diabetes 2. All of a sudden, you will notice that the things you used to like to eat are on the forbidden list. It may be very depressing? When you are diagnosed with diabetes, it’s important to maintain a healthy weight. If you’re overweight, it’s even more important to watch what you eat, everyday.

Choosing lunch options can get even more complicated. Cafeterias, fast food joints, and vending machines are notorious for having few healthy choices available. Bringing a lunch from home is wiser option. But then also you have to watch the calories, fat grams and carbohydrates, in the food you bring from home. Then, one must think what the healthiest choices are? Let’s now try to build a lunch for diabetic patients.

Salads

Always try to have salads in your lunch menu if you have diabetes. You can create a different salad every day of the week by varying your toppings.

It is best to have lots of raw vegetables, including carrots, cucumbers, radishes, celery, and spinach in your salad. Sprinkle nuts or seeds on top, add a few dried cranberries, and garnish with some avocado chunks to give it zip. Make sure that you opt for low fat or fat free salad dressings.

 Sandwiches

Like salads, you can use many other ways to spice up a sandwich. Start with whole grain bread or a whole wheat tortilla. If you are non vegetarian then you can add lean meat, such as turkey, ham, or grilled chicken; layer on your choice of veggies. Always avoid eating greasy chips, French fries, and other fattening sides.

Hearty Soups

Soups are also a very good option for lunch, with many healthy choices to choose from. Chicken, vegetable and tomato are all good soup choices. Others include butternut squash, gazpacho and other chunky vegetable varieties and pasta and green leaf vegetable’s soups.

Pasta

Pastas are also good to eat, provided you opt for whole grain pasta, you can eat all types of noodles, such as penne, angel hair, or spaghetti.

Veggie Stir Fry

For a more exotic lunch, go for a bowl of vegetable stir fry and brown rice. Same recipe made by fast food joints could be high in fat and sodium, so you should avoid those.

Always seek advice from with a certified diabetes educator or registered dietitian to get more lunch ideas. How much and what types of food you should eat varies, depending on your exact needs; a dietitian can help create a meal plan that is right for you.