1. Strawberry

Many diabetics shy away from fruit because they perceive it to be high in sugar and therefore likely to raise their blood glucose levels. However, the American Diabetes Association encourages diabetics to include fruit as part of their diets becausefruits, including strawberries, contain minerals like potassium zinc, phosphorus, magnesium, and important vitamins like B6, E, K, and A. Strawberry is one of the seasonal fruits with alow glycemic index of 40. You can few strawberries to your smoothie or have 3 to 4 of them.

Calories in strawberry (100 g) - 33 calories

2. Mulberry

Mulberry fruits are fleshy and delicious, which are low in calories and contain health-promoting phytonutrients like minerals, polyphenols, and vitamins essential for optimum health.
Mulberry fruits have been used in the treatment and prevention of diabetes for a long time. Also, used as a general tonic in traditional oriental medicine.

Its unique color is described as Mulberry color.

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Theorangeis the fruitof various citrusspecies in the family Rutaceaewhich is also calledsweet orange.

The orange originated in the Southern and Northeast parts of India, China, and Myanmar.

Chinese literature is shown to have the earliest mention of the sweet orange in 314 BC.

Orange trees are widely grown in subtropical and tropical climates for their sweet fruit. The orange fruit is eaten fresh or processed for its juice or fragrant peel.

Orangevarietiescultivated inIndiaare

• CoorgOrange
• NagpurOrange
• MudkhedOrange
• KhasiOrange
• ButwalOrange
• ShringarOrange
• DancyOrange
• Kara(Abohar) Orange
• Sumithra mandarinOrange
• Darjeeling MandarinOrange
• Kinnow MandarinOrange
• Seedless-182Orange

Orange fruit benefits -

• Oranges are avery good source of vitamin Candbeta carotenewhich helps to improve vision.
• Oranges are also a good source of potassium, thiamin, and folate.Potassium helps in lowering blood pressure.
• The flavanones, phenolic acid, and flavonols in oranges have great protective abilities,especially in diabetics.
• When it comes to glucose metabolism, citrus fruits not only slow glucose uptake but also, inhibit the movement or transport of glucose through the intestines and liver.

How many oranges to consume?

A diabetic can have orange in asmoothieor can eat as a whole.

So, eat the oranges and have a better vision to see your diabetes go away!

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The Jamun fruit is a minor fruit of commercial value widely grown in India. It has various other names like Indian black cherry, Ram Jamun black plum, etc. in different parts of India. The tree is usually tall and evergreen.

It is originally found in India, also found in Thailand, the Philippines, and Madagascar. It is also found in subtropical regions like Florida, California, Algeria, Israel, etc.Jamun: Beneficial for Diabetes Control

Nutritional facts of Jamun

Jamunis loaded with all the important nutrients. In spite of being packed with glucose and fructose, it is a low-calorie fruit. It is a good source of many things like potassium, iron, proteins, vitamin C, carbohydrates, and magnesium.

Jamun Benefits for diabetes

1. A powerfulantioxidant.
   2. Helpsimprove immunityand in the prevention of liver damage in diabetics.
   3. Jamun extract has been shown to haveanti-cancer potential.
   4. Good for eyes and skin as is a great source ofVitamin A and C.
   5. Good for keepingblood and urine sugar levelsunder control.
   6. Hasanti-aging propertiesand is also used as a coolant in the summer.
   7. Beneficial for digestive system properties. Helps reducediarrhea, dysentery, and dyspepsia.
   8. Used for sorethroat and asthma.
   9. Jamun leaves are shown to have healing properties as well asanti-bacterial properties.
   10. It is seen that Jamun juice may help infemale sterility issues.
   11. Help in anemia byincreasing Hemoglobindue to high iron content.

Not only the fruits but Jamun seeds are also found to have immense medicinal properties.

1. A gram of dried Jamun seed powder 3 times a helps in reducing high blood sugar.
2. If 2 g of dried Jamun seed powder is consumed, it can help in reducing polyuria.
3. A gram of dried seed powder will help to reduce irritable bowel syndrome.
4. Uterine function can be improved with both Jamun seeds and Jamun leaves
5. Good amount of alkaloids in seeds help in the hypoglycemic effect.

How to implement Jamuns in your diet?

1. Have Jamun juice with breakfast.
   
   2. Two to three Jamun are enough to get sorted for a mid-meal snack.
   
   3. Tasty fruity yogurt can be made with Jamuns.
   
   4. Kids love to have Jamun smoothies or Jamun milkshakes. In diabetics, these can be prepared using coconut milk or almond milk. Jamun ice cream prepared usingcoconut milkor almond milk without sugar is also great.

Considering all the above benefits of Jamun, one should keep in mind or make note of the following precautions also

1. Jamuns should be avoided by pregnant or breastfeeding women as they can cause a decrease in sugar levels necessary for the baby.
   
   2. It is better to avoid Jamun before and after 2 weeks of surgery.
2. Due to chances of going into hypoglycemia, Jamun should not be eaten on empty stomach.
   
   4. Do not consume milk after having Jamun in snacks.
3. Body aches and fever can happen on excessive consumption
   
   6. Discomfort in the chest and throat due to cough and sputum accumulation in the lungs on excessive consumption should be avoided.
4. Jamuns can increase Vata dosha, so such people should avoid them.

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The cherry fruit is a drupe, also called stone fruit. Cherries are mainly divided intotwo typessweetandtart. Most sweet cherries are consumed fresh. Some amounts, up to 20 to 25 percent of sweet cherries are canned, frozen, dried, brined, or juiced. While the majority of tart cherries around 97% are processed primarily for cooking.

Cherry species grown outside cultivation are referred to as wild cherries. They are basically native to Asia and European regions. Turkey, the USA, and Iran are the top 3 countries producing cherries. India occupies the26th produceron the list. they are best cultivated in northeast India.

Not only cherries are low in calories they have significant amounts of bioactive components like-

• Anthocyanins
• Fiber
• Vitamin C
• Potassium
• Polyphenols
• Carotenoids
• Tryptophan
• Serotonin
• Melatonin

Benefits of cherries

Diabetics are under the notion that fruits can spike their blood sugars levels. But did you know that diabetics can have cherries! Yes, having cherries can be very beneficial in diabetes for the following reasons-

• they have a role in healthy glucose regulation
• Reduce the risk of diabetes
• Help alleviate the adverse risks of diabetes.
• It contains anthocyanins which are also found in berries. These anthocyanins target insulin sensitivity and help in diabetes.
• Vitamin C and polyphenols present in cherries help in preventing and decreasing inflammation and oxidative stress

Glycemic Index of Cherries

Sweet Cherries fall in themedium GIcategory with a score of 62

Sour Cherries fall in the lowGI categorywith a score of 22

So, if you have Diabetes - do not worry. Just say 'Cheers' because you can have cherries.

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We all love to have melons, especially during summertime. Their unique taste and high water content make them special.

What is a melon?

The melon is anannual, trailing herb that grows well in subtropical or warm climates.Melons prefer warm, well-fertilized soil with good drainage that is rich in nutrients.

Did you know, out of all melons, muskmelons are known as diabetes-friendly. Diabetics through recommended avoiding watermelons due to high sugars are allowed to have muskmelon in appropriate quantity due to their diabetes-friendly benefits.

Nutrition facts

Muskmelons are nutrient-dense and provide a wide variety of important vitamins and minerals.One cup (156 grams) of diced muskmelon contains the following nutrients

• Calories: 53
• Carbs: 13 grams
• Fiber: 2 grams
• Protein: 1 gram
• Vitamin C: 64% of the Reference Daily Intake (RDI)
• Vitamin A: 29% of the RDI
• Potassium: 9% of the RDI
• Folate: 8% of the RDI
• Niacin: 7% of the RDI
• Vitamin B6: 7% of the RDI
• Magnesium: 5% of the RDI
• Thiamine: 5% of the RDI
• Vitamin K: 3% of the RDI

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New Zealanders are commonly referred to as Kiwis. They are named after a flightless bird "Kiwi", But we all know there is a fruit named "Kiwi" as well, and what a fruit it is!

The Kiwifruit is commonly known in the short form of kiwi in North America. It is also known as Chinese gooseberry. This fruit is oval in shape about a size of an egg with edible light brownskin and golden or light green flesh with tiny black seeds.

This fruit is nutritious, soft textured, and has a sweet-tart taste. Kiwifruit is grown in diverse places asNew Zealand, Chile, Greece, Italy, California, andFrance. Japan, South Korea, and China do grow them commercially.

Read the full blog to know the advantages and disadvantages of Kiwi Fruit.

How many Calories does a Kiwi contain?

100 g of Kiwi provides 61 calories.
What is the Nutritional Value of a Kiwi?
100 g contains:

• Total Fat 0.5g
• Saturated Fat 0 g
• Trans Fat 0 g
• Polyunsaturated Fat 0.3 g
• Monounsaturated Fat 0.1 g
• Cholesterol 0 mg
• Sodium 3 mg
• Potassium 312 mg
• Total Carbohydrates 15 g
• Dietary Fiber 3 g
• Sugars 9 g
• Protein 1.1 g
• Vitamin A
• Vitamin C
• Calcium

Kiwi Health benefits

1. Help in Digestion

Kiwi fruit has plenty of fiber in it which helps a lot in digestion. They are also found to haveactinidin is a proteolytic enzyme that helps in breaking down protein thus aiding indigestion.

2. Boost the immune system

Vitamin C plays a big part when boosting immunity topic comes up. Kiwis are not only nutrient-dense but full of vitamin C and suffices a good deal of daily vitamin C requirement.

3. Helps by reducing risks of other health conditions

It is known that oxidative stress can lead to DNA damage, and in turn lead to health problems.
The antioxidants present in kiwi do reduce the likelihood of oxidative stress and hazards causeddue to it.

4. Can help manage blood pressure

Kiwi fruits also help in managing blood pressure. The bioactive present in kiwi does this job. In the long term, we can also say that kiwis can lower the chances of high blood pressure, strokes,
orheart attacks.

5. Protects against vision loss

Zeaxanthin and lutein present in Kiwis are reported to help protect your eyes from Macular degeneration.

6. Anti-inflammatory properties

The proteins like Kiwellin and kisser present in Kiwi fruit are shown to have anti-inflammatory properties.

Kiwi and diabetes

Kiwi fruit to summarize helps in digestion, boosts theimmune system, helps manageblood pressure,hasanti-inflammatoryeffects - all diabetes-friendly benefits. Diabetics can consume Kiwi effectively in a smoothie or in salads also. Was this article on Kiwi interesting?

Do share it with others to let them also know about it. another very hit blog is aboutstrawberries and mulberries. Do read it at Did you know Zumba is a very good form of exercise for all age groups, Dowatchthis exclusivevideo ofFreedom from Diabetes.

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Health Benefits of Cauliflower

1.Cancer protection

The cauliflower contains phytochemicals, which are highly beneficial for humans. Phytochemicals are basically chemical compounds that plants produce to help them fight infection, plant bacteria and fungii.

2. Prevents Chronic Diseases Caused by Free Radicals

Metabolic activity in the body, such as converting food to energy generates substances known as free radicals. These compounds start chain reactions that damage cells and cause ocitative stress, which are known to cause many diseases.

3. Improves Cellular Growth & Metabolism

Cauliflower has a high content of choline. This is a vital nutrient that is required to support cell growth, fuctioning of the nervous system, and to metabolize fats. Although the body does produce some choline, it is not sufficient and needs to be supplemented by dietary sources.

4. Protection from a variety of health problems

Cauliflowers diverse nutrient profile offers protection from several disorders, including:

• certain gastrointestinal diseases
• coronary heart disease
• diabetes
• hypertension
• obesity
• stroke

Summary

Cauliflowers make excellent food for diabetesand anyone keen to keep their immunity levels high will benefit from adding cauliflower to their diet. Their high fiber content helps reduce blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss in obese people.

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Mooli Benefits for Type 2 Diabetes

A root vegetable that comes in a variety of colourswhite and pink being the most prominenttheradish, or muli or mooli,as it is known in India, has been cultivated and consumed in Asia since centuries. It's distinctive peppery, pungent flavor makes it a popular ingredient in salads, and soups. It can be enjoyed raw, pickled, or eaten as a vegetable.

Reduces Risk of Cancer

Radishesregardless of colorcontain a high level of phytochemicals and anthocyanins. These are prized for their anti-carcinogenic properties. In addition, Vitamin C in radish acts as a powerful antioxidant to prevent free radical damage to the DNA inside the cells, thus helping reduce the risks associated with some cancers.

2. Stabilizes BP

Potassium in the radish give it anti-hypertensive properties that enable it to control high blood pressure. Potassium is necessary for the body to regulate the sodium-potassium balance in the body. This is necessary for normal BP to be maintained.

3. Provides anti-diabetic nutrition

With a rating of 32, the radishs GI ranking falls in the low category. It is also high in fiber. These qualities make it the ideal food for diabetics, as the low GI means slow blood sugar absorption and the high fiber further slows this down. Radishes are also low in carbsa single serving of about half a cup, contains just 2 grams of carbs! Another anti-diabetic property that radishes possess is their high water content. This keeps the body hydrateda critical aspect for diabetics.

Beats coughs and colds

The radishs anti-congestive properties help in thinning and clearing out heavy mucus which forms in the throat, due to cold virus infections. It is high in Vitamin Can anti-oxidant and immunity booster. Furthermore, radishes protect the lining in the respiratory system from infection and fight respiratory-related allergies. Radishes thus keep infections that lead to cold and cough at bay, which makes it beneficial for asthmatic patients.

5. Detoxes the liver

Eating radish regularly helps flush out toxins from the liver. It regulates the amount of bilirubin in the blood and increases the oxygen supply within the body, which reduces the destruction of red blood cells caused by jaundice.

6. Eliminates constipation

Radish has a high fiber content. This roughage helps improve your digestive system and keep your colon clear, avoiding constipation. Additionally, it helps facilitate the secretion of digestive juices and bile, which improves function of digestive system.

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Just keep walking?

Regardless of what a famous beverage may advise, its just not productive to keep on walking. For generations, diabetics across the world have plodded interminable miles-well for about an hour anywayoften braving rain, snow, and hit sun, in a bid to get those miles under their belt.

So, are they just wasting their breath? Well not completely, because any movement is better than none. But in terms of getting BSL counts down, not so much.

At its core, walking (were not talking the track event of power-walking, here) is basically an activity. A little better than a stroll. And the thing with the body is that it is a marvel of efficiency.

1.Stair climbing

By far the easiestalmost as simple as walkingis stair climbing. Unlike walking though, stair climbing works the big muscles of your body in a way that forces high energy expenditure. If youve ever run or even walked up a flight of stairs youll know how breathless you can get.

2.Nitric Oxide Dump

If you were paying attention in science class you may recall that nitric oxide is a chemical. Now in a biological sense, your body produces it in the inner lining of your blood vesselsthe endothelium. It is released into the body where it improves energy creation by increasing oxygen. Insufficient nitric oxide compromises health.

3 Cycling

Given that diabetes is more prevalent among older populations, it should come as no surprise that several diabetics suffer from arthritis. This compromises their freedom of movement, making stair climbing or squats painful if not impossible.

4. Aqua Walking

An all-around great sport, swimming is especially beneficial for those suffering from compromised joints or obesity.

5.Dance

Dance is also a great way to get those calories burning. Any style is fine, from line dancing to hip-hop or any of the many dancercize classes that have taken the internet by storm.

6.Weight training

When you exercise your muscles draw glucose from your bloodstream to burn for energy, so it follows that the bigger your muscles the higher the calorie expenditure.

7.Calisthenics

If you cant go to the gym, or just dont like the gym, you can get much the same benefits with calisthenics routines. These are nothing but movements that use your body weight to add resistance.

Movements like pull-ups, dips/push-ups, squats, lunges, crunches are all forms of calisthenics. For flavor try variations to the traditional dips, pull-ups, and square, you can find many options on the internet.

8. Yoga

Yoga is a great way to get your exercise, and your blood sugar under control. This ancient Indian exercise comprises poses that work specific parts of the body; not just the muscle-skeletal system, but the underlying organs, and systems from the central nervous system to the endocrine.

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With the continuing spate of diabetes cases, doctors and patients alike search for new ways to tackle the disorder. But medicinesincluding insulinare only temporary respites. The only real treatment is complete diabetes reversal.

A process that includes diet, exercise, and stress management to bring about a behavioral transformation that can help diabetics reverse their condition and sustain it. And one of the most powerful tools in this process is Yoga.

For centuries, yoga has been a way for millions of Indians, helping them cope with the physical and emotional demands of daily life. Daily practice of yogasanas and pranayama can help us in myriad ways, from reducing blood sugar levels (BSL) to regulating BP to lowering the risk of cardiovascular problems.

Yoga is good for the entire body, improving muscular strength and endurance, balance and flexibility, and releasing stress.

Yoga and diabetes

The basic cause for diabetes is insulin resistance, a condition where the body either doesnt produce sufficient insulin or is unable to use the insulin produced by the pancreas.

Insulin resistance is responsible for a host of so-called lifestyle disorders, including, among others, BP, high cholesterol, PCOD/S, and of course, diabetes.

There are seven causes of insulin resistance, three are diet-related, two relate to exercise and one, to stress; yoga addresses all these triggers at a very holistic level bringing impressive and long-term benefits to your overall health.

Each asana targets a different area of the anatomy, some, like thesuryanamaskaroffer major overall health benefits. While every asana from the basic to the advanced ones provides health gains, some are especially beneficial for people suffering from insulin-resistance-related disorders, like diabetes.

These poses activate your parasympathetic system,helping dissipate stressa key factor in fat storage. The poses also work on your visceral organsthe pancreas, liver, kidney, in particular, all key organs in regulating blood sugar.

1. Surya Namaskar:

Thesurynamakaris a great all-in-one practice, comprising 12 separate poses combined in one smooth flow. It can be done meditatively or energetically. But even done slowly, it can burn more than 400 calories an hour; and maybe three times the calorie burn when done at a faster pace.

2.Padhastasana (hand under foot pose)

This pose requires you to bend forward from your sit-bonesprotecting your lower backand place your hands under your feet. It stimulates your viscera and strengthens the abdomen, improving its efficiency.

3.Pavanamuktasana (wind removing pose)

This asana too has a great effect on your visceral organs, massaging the pancreas, liver, spleen, and colon. It improves your digestive strength and relieves flatulence. The strengthening effect it has on the digestive system is highly beneficial to diabetics

4. Shalabhasana (locust pose)

A great exercise for your entire core, the locust pose brings flexibility and strength to your entire spine and stimulates the abdomen. It also exercises your leg muscles tremendously.

5. Mandukasana (Frog Pose)

A powerful hip-opening movement, the mandukasana exerts pressure on the pancreas and liver and improves the function of these organs, which is highly beneficial for diabetics.

6. Adho mukha svanasana (Downward-Facing God)

This is a common basic pose in many yoga routines, favored as both a relaxing pose as well as an exercise to strengthen the muscles of the arms and shoulder.

7. Ardha Matsyendra Asana (Half Spinal Twist)

A great pose for diabetics, this seated spinal twist improves spinal flexibility, opens up the chest and back, releases hips, and tones your abdominal muscles. It has a massaging effect on the pancreas, liver, and stomach,improving BSL managementand digestion.

8. Bhujangasana (Cobra Pose)

A basic back-bending pose and one that is part of the traditional Suryanamaskar, it gets its name from its visual similarity to a cobra with a raised hood.

9. Santulanasana (Balancing Pose)

A balancing pose at its core, the Santulan Asana or Santolanasana as it is also referred to, is a powerful strengthening pose for the arms, chest, back, triceps, leg, and core.

10. Butterfly pose

A very popular pose in most yoga practices, the butterfly pose provides great benefits for the body, It improves posture, enhances spine health, and strengthens the muscles of the lower back, hips, and thighs.

It targets the pelvis too, improving the health of the reproductive organs. Because the pose can be held for longer periods, it is one favored for meditation.

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There are many asanas that are believed to help lower blood sugar, but one, in particular, stands out for its efficacy.

The Suryanamaskar with a flow of 12 poses done in succession and coordinated to your breath, Suryanamaskar works its magic in a number of ways.

All of which directly or indirectly have a beneficial effect on blood sugar levels. Lets look at them one by one.

The compressive forward folding asanas massage the belly and colon, activating the digestive tract, where all the action really takes place.

The colon is ground zero of your health. It is home to the microbiomethe ecosystem of bacteria that lives in our bowels and plays a critical role in digesting food, extracting nutrients, and eliminating waste.

The asanas performed during suryanamaskar, specifically, the forward folds, stoke our Agnidigestive fireimproving digestion and also clearing toxins accumulated within our systems.

This directly improves insulin sensitivity, helpingregulate blood sugar levels (BSL)

The combination of asana movements and meditative breathing techniques has been proven to improve stress regulation through the production of dopamine and other neurotransmitters in the brain.

The suryanamaskar poses trigger your parasympathetic nervous system, dissipating stress. This is a key factor in creating the right conditions to restore the delicate balance the gut microbiome needs to flourish.

Stress is a key trigger for diabetes, as a body under stress secretes cortisol, a hormone that acts in opposition to insulin.

Cortisol is directly responsible for increased fat storage. By helping dissipate stress, the suryanamaskar also promotes fat loss.

Even if you practice the suryanamaskar at a measured pace, it is still an energetic exercise. Whats more, it works every part of your body from your head to your toes.

A single round, which comprises two circuits, will have the novice struggling for air and sweating and will burn about 13 calories.

The standard practice is to do 12 asanas in one set. i.e 12x2 or 24 in each round. So when it is repeated 12 times youre basically doing 288 asanas.

This takes about 20 minutes; which means that in just 20 minutes you will be burning 13 x20 = 260 calories, and thrice that number in an hour! And this is at a meditative rhythm. At a more energetic pace, this will go up significantly.

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If you have diabetes, diet, and exercise form an important part. Diabetics should keep a proper check on what food they eat as maintaining sugar levels is an important part of managing it.

We have discussed several food items in earlier blogs. Now, it is time to learn about snacking items. Having seeds and nuts is a healthy way of snacking in diabetes. Both of them are full of nutrition and powerhouse energy. Today, we will discuss diabetes and walnuts.

Is Walnut safe for diabetics?

It is seen that walnuts, in the nuts category, can play a big role in diabetes management. In fact, a study in 2013 published in 'The Journal of Nutrition has shown that having walnuts can help reduce the risk of type-2 diabetes.

Let us first see what do walnuts contain.

Walnuts Nutrition Facts

Walnuts contain 65% fat and 15% ofprotein, plus they are low in carbs. (30-gram) of walnuts contain

• Calories:185
• Water:4%
• Protein:4.3 g
• Carbs:3.9 g
• Sugar:0.7 g
• Fiber:1.9 g
• Fat:18.5 g

How many walnuts should a diabetic eat daily?

Diabetics can have 2 walnuts or 4 halves in a day. Ensure you soak them in water for at least 2 hours before consuming them. Please throw the water away

What is the best time to eat walnuts?

The best time to have walnuts or any nuts is evening because the evening is the time when you consume an unhealthy snack.

Instead of munching something unhealthy one can have soaked walnuts. Soaked nuts work as a good hunger suppressant and also have low GI.

Thus walnuts can be a good snack option for people with type 2 diabetes as they may keep blood sugar controlled, help prevent heart disease, and even aid weight loss.

We have tried to give a piece of comprehensive informationabout walnuts in this blog. How did you find this blog to be?

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Nuts for Type 2 Diabetes

You must have heard this many a time - 'Are you nuts?'... a common phrase used to ask if one is crazy.
But have you ever thought why only nuts and nothing else?It must be due to the characteristic roughness of the outer shell of nuts.

What is a nut?

A nut is a fruit consisting of a hard nutshell protecting a kernel which is usually edible. In general usage and a culinary sense, a wide variety of dry seeds are called nuts, but in a botanical context "nut" implies that the shell does not open to release the seed.

Interesting History of nuts

• From old Anglo-Saxon literature to religious texts, nuts have been documented as sources of nutrition throughout history.
• Almonds and pistachios are mentioned by name in the bible, while other nuts can be found in works of Shakespeare.
• Nuts have been proven to be quality Sources of Proteinsand healthy fats and are key drivers in weight loss.
• Many historians also believe modern agriculture began with the harvesting and storage of nuts.
  Because of their predictable growth patterns and long storage life, nuts were the ideal crop for early civilizations.
• All of this evidence shows that nuts have been a staple in the human diet since the beginning of history.

Nuts and Diabetes

• There is a definite link between nuts and diabetes. Nuts play a crucial role in diabetes reversal.
• To explain logically, the main factor resulting in diabetes isInsulin Resistance.
• Insulin resistance is mainly caused due to acid and inflammation present in our body and nuts help in reducing acid and inflammation in our body.
• Amongst all the available nuts, almonds and walnuts are typically helpful in diabetes reversal. As compared to peanuts, pistachio, cashew, hazelnuts, and brazil nuts, almonds and walnuts have more alkanility.
• So they are very helpful in the process of reversal and are largely used for the same

Benefits of Soaking Nuts

• Nuts have phytic acid which binds to the minerals in the gastrointestinal tract thus hampering the absorption of minerals. By soaking nuts you break down the phytic acid so that minerals can be easily absorbed.
• Nuts also have high amounts of enzyme inhibitors making them hard to digest. Soaking nuts can neutralize the enzymes allowing their proper digestion. Brown peel of almond contains tannin which can inhibit nutrient absorption. Hence soak them, remove the peel and have them. Do not expose the peeled nuts for a long period is the only thing one has to keep in mind.

How much time should the nuts be soaked?

The nuts should be soaked for7 hours or overnightwith salt and water. Water will increase the bioavailability of many nutrients, especially B-vitamins. Salt helps activate enzymes that deactivate the enzyme inhibitors present in the nuts.

What is the ideal time to have nuts?

An ideal time for nut consumption is theevening timebecause it is the time when you consume an unhealthy snack. Instead of munching something unhealthy one can have nuts. Soaked nuts work as a good hunger suppressant and also have low GI.

How much quantity to eat?

• 4-5 soakedalmondsand 2 soakedwalnuts
• 8cashewnuts once in a week
• 8-10pistachiosonce in 10 days
• 10-15 soakedpeanutstwice a week

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Just a simple mention of the word 'Mint' brings freshness to our minds. Mint means freshness, mint means flavor! But there is a little confusion.

Is pudina and mint the same?

Yes...

Pudina and mint are the names of the same wonderful herb.

The Mint (Pudina) plant belongs to the genus Mentha and is prominently known for its cooling properties. Pudina leaves can be added in both ways - dried and fresh form. It is generally used in raita, salads, chutney, and mocktails. Mint leaves are packed with numerous health benefits but do you know they can help diabetics too.

Pudina or Mint leaves Nutrition Facts

1/3 cup or half an ounce (14 grams) of mint leaves

• Calories:6
• Fiber:1 gram
• Vitamin A:12% of the RDI
• Iron:9% of the RDI
• Manganese:8% of the RDI
• Folate:4% of the RDI

Mint leaves are a good source of vitamin A, useful for eye health. It is a good source of antioxidants as compared to other herbs and spices. Antioxidants help by protecting our bodies from oxidative stress.

Mint-leaves benefits?

Here is the list of Mint Leaves benefits-

1. Help in Indigestion

Mint leaves are found to play a big role in relieving symptoms of indigestion or upset stomach. Indigestion happens when food sits in the stomach for a longer period of time before passing further. Research has shown that food passes through the digestive tract quicker on consuming mint and experiences relief of indigestion symptoms.

2. Help in Irritable Bowel Syndrome

Irritable bowel syndrome(IBS) is characterized by digestive symptoms like bloating, gas, stomach pain, and changes in bowel habits. Though the main course of treatment in IBS is dietary changes and medications, research shows that consuming mint might also be helpful. The main component of mint called Menthol is seen to help alleviate IBS symptoms by relaxing the muscles of the digestive tract.

3. Antioxidants and Phytonutrients

Mint leaves are loaded with antioxidants and phytonutrients which have many benefits.

4. Improves Oral Health

It improves oral health as it has germicidal quality it prevents harmful bacterial growth and quickly freshens up breath.

Is it OK to have raw mint leaves?

Yes...absolutely 'Raw is king'.Freedom from Diabetesrecommends all its Diabetes Reversal participants to add mint leaves into the life-savingGreen Smoothieand this has shown excellent results. Do visit ourinformative blog sectionto know more about other food items helpful for health and diabetes.

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Barley Wateris a healthy, cooling drink loaded with nutrients. it is a classic drink that may be found all over the world. This refreshing beverage hydrates nourishes, detoxifies, and cools the body in the summer. There are certain Barley Water Side Effects.

Barley is a cereal grain with a nutty and mild flavor that is found in temperate climates in the world. The commonly known fact about barley is that is used in beer and whiskey paroduction, but lesser people know that there is something like a simple recipe that is very effective in health and very good for diabetics, and can help in Diabetes Reversal.

How to prepare barley water for diabetes?

Recipe of for 5-6 cups (5-6 servings)

Ingredients:

• 3/4 cup barley
• 2 lemons (zest and juice)
• 6 cups water
• Rock Salt optional

Method

• Rinse Barley under cold water until water runs clear
• Place barley in a pan with grated lemon peel and 5-6 cups of water.
• Bring to a boil over medium heat. Reduce heat and simmer for 10 minutes.
• Strain mixture into a bowl. Discard the barley.
• Stir in lemon juice, and then let the mixture cool to room temperature.

Benefits of Barley Water

• Having barley water can lower BP and cholesterol
• If consumed 2 to 3 glasses per day it can help in effective weight loss
• Barley water has been found to have great healing properties
• It promotes healthy bones and teeth
• Helps combat diabetes
• Barley water helps in boosting immunity
• Improves digestion and constipation

Barley Water Side Effects

Barley water is safe for most people but for few, it can cause Side effects of bloating gas or a feeling of fullness. Barley can also cause an allergic reaction in some people.

Very few can get allergic reactions due to it also. People with high potassium and renal patients should avoid the use of lemon or lemon peel in barley water.

Best time to drink barley water

The best thing about barley water is we can prepare it in large quantity and store it in the refrigerator. It can be had any time and to get maximum barley water benefits one should drink it two times a day.

Looking at the above benefits, one can infer that barley water is definitely useful for diabetics.

So what are you waiting for? Start having barley water.

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Dairy and diabetes type 2

Almost everyone, child, youth, or adult, loves milk. And weve been brought up to believe that milk is the complete health drinkrich in protein, carbs, and fats.
But nutritionists have long questioned this thinking. And with good reason. The biggest one being milks much-touted high percentage of calcium. While milk does contain calcium. It is of low bioavailability, that is, the human body is unable to synthesize it and extract the calcium in any meaningful quantity. Not only is milk unable to deliver calcium; it actually leaches calcium from the bones to aid in the digestion of milk.

Dairy and Diabetes Risk

There are three big risk factors linking milk to diabetes. Two of these are obvious, one is not so well known. Lets start by looking at the obvious risk factors.

Risk factor #1: Sugar and carbohydrate content.

Milk contains between12 and 13 grams of carbohydrates per 8-ounce bottle. A side note: these carbs in milk come in the form of lactosewhich 68% of the human population are unable to digest; hence lactose intolerance. Carbs, as we all know, are not good for diabetics, as they cause spikes in blood sugar levels.

Risk factor #2: Fat

The second obvious risk factor is fat. Milk as everyone knows isvery high in fat, and processed dairy products like cheese are even higher. Milk contains between 3.5 to 5% fat, and about 65% of this is in the form of unsaturated fats, which have been directly linked to high blood cholesterol and heart disease.

Risk factor # 3: IGF

The third risk factor, which is not so obvious, but just as deadly, is a compound calledIGF (Insulin-like Growth Factor).These IGF molecules look like and behave like insulin, but they do not function like insulin. On the contrary, they block insulin from performing their main jobi.e. open cells to allow the intake of glucose from the blood. This is a big reason why stopping milk and all milk products have been shown to be very effective in lowering blood sugar levels.

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Benefits of Green Smoothie for Diabetes, BP, heart disease

We all know the importance of consuming freshfruitsandvegetables, and many of you would probably insist that you already eat vegetables with every meal. But how much nutrition are you actually getting from these vegetable dishes?

The chances are. Zero. Hard to believe?

Heres the truth.

When we cook food, yes, even a quick stir-fry, we diminish several nutrients and destroy many others, outright. Not just vitamins and minerals but a group of nutrients known as phytonutrients flavonoids, carotenoids, and alkaloids. You may have heard these words before.

What does a green smoothie do for your body?

All green smoothie recipes are not created equal. Some, in fact, can be harmful to your health especially if you suffer from diabetes or a similarinsulin-resistance-related disorder.

It all depends on what you put into your green smoothie. A number of green smoothie recipes use milk or yogurt as their base. And this is a definite no-no. Milk and milk products, yes, including yogurt, are very high in fat. And it is the accumulation of fat that sabotages your effortsdietandexercise.

Power-packed nutrients

As we saw earlier, phytonutrients are the bodys nuclear weapon against antioxidants. The smoothie phytonutrient-rich composition helps your body fight free radicals and eliminate inflammation in the body.

The greens in the super smoothie contain live enzymes. These are naturally present ingreen veggiesand are necessary for the body to extract nutrition from the macro-nutrients that we consume: carbs, protein, fats. But when you cook your greens you end up completely killing all the live enzymes in the food.

So by simply blending the greens, the smoothie delivers the maximum nutrition possible from the greens. One more power-packed nutrient in the smoothie is chlorophyll.

Green Smoothie Benefits

The super green smoothies ingredients:greens, fruit, herbs, spices, and a group of special ingredients make it naturally alkaline. This reduces acidity in the body, which in turn reduces inflammation andimproves insulinsensitivity.

1.Lowers BSL

• The alkaline nature of the smoothes reduces acid in the body, and inflammation, thus improving insulin action
• Phytochemicals in the smoothie also reduce inflammation

2. Improves BP

• Consumption of fruit and vegetables improves systolic and diastolic blood pressure
• Phytochemicals in the smoothie reduce both systolic and diastolic pressure

3. Reduces Risks from Cardiovascular Disease

• The smoothie contains flavonoids, which are proven to inhibit platelet accumulation, and inhibit LDL oxidation.
• They reduce the formation of blood clots--which are the main cause of heart attacks
• Phytochemicals in the smoothie, are anti-oxidative, i.e. they reduce/prevent damage from inflammation and free radicals

4. Enables Weight Loss

• It creates a feeling of satiety (fullness) due to the increase in fiber intake
• The sensation of fullness or satiety has been proven to reduce the consumption of undesirable food

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The continuous explosion of diabetes cases across the world combined with the cost of allopathic treatments, and failure of western medicine to find any cure has led many diabetics to look at alternative therapies, of which Ayurveda, the ancient art of healing, is one of the most popular.

Many of the preparations used in Ayurvedic treatments come from common everyday ingredientsfruits, vegetables, herbs, and spicesand one prominent one is Amla.

Amla, aka Indian gooseberry, aka Emblicaofficinalis, is widely used in Ayurvedic preparations to treat many chronic conditions such astype 2 diabetes. This sour-tasting fruit has some amazing healing properties that have made it a popular medication for a variety of health conditions.

Why Amla is Good for Diabetes?

There have been a number of studies on the potential anti-diabetic effects of amla. One such study involving diabetic animals suggested that consuming amla extracts can cause blood glucose to reduce. One study shows that amla juice might even help treat some health problems experienced by patients withtype 1 diabetes.

A study by the University of Maryland Medical Center suggests the use of amla as a traditional remedy to help prevent pancreatitisa disorder that compromises the pancreas ability to produceinsulin.

1. Lowers BSL

Another clinical study found that people, both diabetic and without diabetes, experienced a significant drop in fasting and postprandial glucose counts when they consumed amla powder.

2. Improves insulin sensitivity

Chromium, a trace mineral needed by the body, is known to help regulate metabolism, whichimproves insulin sensitivity. Amla contains the chromium needed to improve carbohydrate metabolism and can thus help keep your blood sugar in a healthier range.

3. Enhances immunity

Amlais very high in Vitamin Calmost 8x the content oforangesand other antioxidants. Vitamin C and antioxidants are known to improve immunity by bolstering the bodys natural defenses and reducing inflammation in the body.

How to Consume Amla?

1.Fresh Fruit

You can simply eat the fresh amla fruit. Having just one a day can keep your blood sugar steady.

Some people find the taste of the amla too sour for their palate. If youre one of them, you could try drinking some water after eating thefruit. This will remove the sour notes and give the fruit a pleasant aftertaste

2.Powdered Amla

Alternatively, you can dry the fruit pulp, and grind it into a fine powder.

This powder should be stored in a cool, dry place. You can add a teaspoon of this powder to various dishes, from soups and salads to water to lower your blood sugar levels.

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Medicinal Properties of Ashwagandha

Research is on to understand how science can better use this anti-diabetic property of Ashwagandha to formulate medicines that can help diabetics better manage their condition. In addition to its anti-diabetic properties, Ashwagandha is also known to possess the following health-enhancing properties:

1. Anti-inflammatory

Ashwagandha contains a high percentage of antioxidants that give it the ability to neutralize harmful free radicals that damage cells in the body.

2. Protects against heart ailments

Ashwagandha has a stimulating effect on nitric oxide production, so taking Ashwagandha dilates blood vessels, thus increasing blood flow. One added beneficial side effect is that this can also ease erectile dysfunction.

3. Treatment of brain disorders

The roots of the Ashwagandha plant have a significant content of phytonutrientswithanolides, alkaloids, sitoindosides, etc., which have been found to be highly effective in treating various brain disorders.

4. Liver detox

Ashwagandha is commonly used to prevent and treat liver damage. Ashwagandhas high content of antioxidants helps the liver excrete harmful and toxic metabolic byproducts.

It has also been seen to be very effective in improving mitochondrial activity in the liver. Studies to validate these findings are still ongoing.

5. Anti-microbial

Both roots and leaves of the Ashwagandha plant have been found to possess strong antibacterial properties, offering robust protection against harmful bacteria like salmonella.

Caution and Care

While moderate useunder the supervision of a medical professionalhas shown very little risk in using Ashwagandha, the herb does have some toxic properties, if consumed in excess which can lead to liver damage. So it is advisable to speak to your doctor before incorporating Ashwagandha into your care routine.

How to Use Ashwagandha

Depending on the condition is it being used to treat, there are various methods to prepare and use Ashwagandha

Orallyas a powder

Oral consumption of Ashwagandha powder is known to reduce BSL and increase sodium levels excreted in the urine. It is also sometimes prescribed for neurodegenerative problems and cancer,

Paste

Applying Ashwagandha paste can reduce inflammation and swelling of the joints

With ghee

When combined with ghee (clarified butter), Ashwagandhas natural antioxidant properties are increased, making it more potent.

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The biggest health risk from excess weight (read, fat) is insulin resistance. As fat begins to surround the visceral organs, like the liver and pancreas, it compromises their functionality, leading to inadequate insulin or insulin that the body is resistant to. As a result, glucose in the bloodstream is unable to enter muscle cells and builds up in the blood, where it causes damage to all cells and organs large and small since every organ in the body depends on blood to obtain nutrients and oxygen.

Hypertension

Obesity promotes insulin and leptin resistance by sending the bodys sympathetic nervous system into overdrive. Over time, these factors lead tohypertensionand cardiovascular disease.

3. High Triglycerides

When you have excess fatty tissue in your body, larger amounts of free fatty acids enter the liver. It also causes inflammation throughout the body, which in turn affects how your body manages HDL, aka, good cholesterol, and other lipoproteins.

Sleep Apnea

Excessive weight has also been linked to sleep problems, like apnea, as fatty deposits in the upper respiratory tract begin to restrict the airway. This diminishes muscle activity in the upper respiratory tract, leading to sleep apnea. While other health conditions have also been seen to cause sleep apnea, obesity or being overweight is more than twice as likely to cause it.

Depression, anxiety, and overall low quality of life

On a practical plane, being overweight affects almost every aspect of daily life, from seating and sleeping to fitting into standard seats on public transport or airplanes. Obesity often has a negative impact on ones self-esteem as well, to the extent of requiring medical intervention.

Is BMI the Best Tool to Determine Healthy Weight?
So how much weight should one be optimally? There are several screening tools that can be used to identify the potential risk of disease from excess weight. One of the most popular ones is BMI or Body Mass Index. This is simply a ratio of your weight to your height. However, its very simplicity opens it up to numerous exceptions. For instance, athletes, weightlifters, and people who perform a lot of manual labour will compute a dangerously high BMI.

Beware of Weight Loss. Heres why
Which brings us neatly to the dangers of using the weighing scale to chalk ones progress. Since the weighing scale only measures weight, there is no way to know if the weight lost is fat. Because muscle is so much heavier than fat, losing even a small amount of fat will seem like significant progress. Another reason for the scale moving down is often fluid/water loss.

6 Simple Weight Loss Hacks You Can Use Today!
Obesity has been described as another pandemic. It is creeping up on us, almost unnoticed, and it has the capacity to really weigh us down. Whether it is for self-image or health reasons, almost everyone, at some point in their lives or the other, has either gone on a diet or tried a new exercise program to get rid of their excess weight.

12 Proven Ways to Subdue Food Cravings

One thing that all diets have in common is that they restrict certain foods. This introduces a second common factor: food cravings. Its not just dieters who experience food cravings. Who hasnt been attacked by a late-night craving for dessert?

Cheat Days During Weight Loss Program
To cheat or not to cheat, thats the eternal question that plagues everyone on a diet. And understandably. Restricting your body from consuming foods that it has come to see as a staple is not something it will take quietly. So it rebels by triggering cravings for the very foods that have caused the need for the diet itself.

When the cravings become too much too handle and the dieter is in danger of succumbing, will a small cheat help. The evidence is not clear; while some studies do show that the occasional cheat can help break through plateaus, others say no. But there are benefits to be had. So should you cheat on your diet? Read our article oncheat mealsto weigh the pros and cons and decide for yourself.

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Diabetes is not just one of the most prevailing disorders to plague the world today, it is one that progressively brings more and more complications in its wake if left untreated or improperly treated. This is ultimate because diabetes is, at its core, a metabolic disorder, caused by the bodys inability to use the insulin produced by its own pancreas or insufficient insulin production. As glucose begins to accumulate in the bloodstream, it begins to damage the blood vessels in organs large and small across the body.

How to Reduce Complications of Diabetes?

Monitor, measure, manage

The key to avoiding long-term damage from diabetes is to know when you might be at risk. That means monitoring your bodys bio markers. Not just the blood sugar levels (BSL), which should be done as a matter of course, but also aspects like waist measurement, blood pressure, cholesterol, liver and kidney function, eye checks, etc. to ensure they are normal or within normal ranges.

• Regular Checks

Identifying potential problems early is the best way to stay clear of diabetes complications. This means you should have regular checks for markers like:

• Blood Pressure
• Blood Sugar Levels (HbA1c)
• Lipid & Triglyceride levels
• Kidney function
• Liver function
• Eyes
• Legs and feet
• Teeth and gums

Weight loss

One of the imperatives in controlling BSL is weightto be precise fat around the midsection. Shedding even a fraction of the excess fat will reduce BP, blood glucose, andcholesterol. To bring your diabetes under proper control, it is critical that you consider factors like GI ratings of foods, carbohydrate & calorie content, portion size, and nutrients in the foods you eat. Here too, a dietician is invaluable in creating a realistic meal plan.

The Major Long Term Health Risks of Diabetes

As mentioned earlier, the long term health complications associated with diabetes fall into two major categories:

1. Macrovascular complications:

brought on by damage to the large blood vessels of the brain, legs, or heart

2. Microvascular complications:

Caused by damage to the small blood vessels in organs like the eyes, kidneys, feet, nerves, etc.

Other organs and systems, i.e. digestive, reproductive, immune systems all fall into one of the other of the above categories. Frankly, no part of the body is immune to the effect of high blood sugar.

Diabetes and Alzheimer's Disease

There is sufficient evidence to show that there is a definite connection between Type 2 Diabetes and Alzheimers disease. The primary reason is simply insufficient blood supply or high-glucose content in the blood that leads to damage of the blood vessels in the brain. High blood sugar levels are also known to lead to thickening of arterial walls which ultimately increases the risk of stroke.

Diabetic Nephropathy

Long-term diabetes if uncontrolled leads to damage of the small blood vessels in the kidneys. Patients arent usually aware of the damage as it is painless and shows few symptoms until it gets serious. This is why regular health screening of kidney function is very important.

Diabetes and Cardiovascular Disease

Heart disease, which includes blood vessel disease, cardiac arrests, and stroke, is a primary cause of death the world over. Diabetics are higher at risk of contracting heart disease, for a number of reasons. But all is not doom and gloom. There are some immediate steps you can take to reduce the risks. For instance:

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Given that insulin is a chemical that activates a biological function, it is natural to wonder whether it is an enzyme or a hormone. Whereas both enzymes and hormones are chemicals and both are needed to activate biological functions, there is a critical difference between the two. Enzymes are basically catalysts, while hormones are like messengers who stimulate certain reactions in the body.

Thus, insulin is a hormone and not an enzyme. Its presence in the blood enables glucose to enter the bodys cells, where it is used to create energy.

Causes of insulin resistance

Sometimes the insulin produced in the body stops functioning effectively. I.e. it is unable to open cells for glucose in the blood to enter. This leads to an accumulation of glucose in the blood, which is what we call High Blood Sugar. Over time, if ignored or inadequately treated this will result in diabetes and all the ills that diabetes brings, includinghigh BP,kidney disorders,cardiac damage, etc.

Insulin types and their uses

Sometimes, as in the case of Type 1 diabetes, it is not possible to manage the condition with diet, exercise and stress management, and even oral medication. In these cases, external administration of insulin is required. However, as we know, blood sugar management is a 24x7 affair. In other words, the body needs to maintain normal glucose levels day and night, during meals, to do this efficiently the body needs insulin for long-term needs as well as when there is a large intake of glucose, i.e. mealtimes.

Calculating insulin dosage: insulin: carb ratio

When we consume carbohydrates, the body converts it into glucose, which is absorbed into the bloodstream. The presence of glucose in the blood triggers the release of insulin by the pancreas. Sometimes the insulin released by the pancreas is not able to function properlya condition known as insulin resistanceleading to a rise in blood glucose. To overcome this problem, diabetics need external insulin. However, excess insulin converts glucose into fat, which in turn worsens insulin resistance. This close association between glucose and insulin is the reason diabetics using insulin must calculate their insulin dose as accurately as possible.

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Diabetes strikes with little warning, and the lack of visible symptoms has earned it the sobriquet of silent killer. Sadly half of all diabetics do not realize they have the disease until it has progressed to the symptomatic stage. Once contracted, diabetes causes a slew of health problems in patients. Hence keeping diabetes under control to avoid these complications is critical. If detected early, diabetes can be effectively treated. Understanding diabetes and its adverse consequences are vital for improved management and reversal of this condition.

Dr. Roy Taylor?

Taylor qualified in medicine at theUniversity of Edinburghand is a Professor of Medicine and Metabolism atNewcastle Universityand Newcastle Hospitals NHS Trust. He has been conducting research on type 2 diabetes since 1978 and is considered a pioneer in diabetes reversal.

There are 2 books by Dr. Taylor in relation to diabetes

Book 1 - Life without diabetes

Type 2 diabetes has been regarded as a lifelong and incurable condition for years. Professor Roy Taylor conducted a multi-million-pound trial, involving 280 types 2 diabetics from around the UK. This book has all the experiences that Taylor has amassed during four decades of treating people with type 2. He gives a definitive account of how type 2 develops, explains what happens in the body and how you can live a full life beyond it.

Dr. Neal Barnard

Neal D. Barnard, an American author from Fargo, North Dakota, is a clinical researcher and founding president of thePhysicians Committee for Responsible Medicine(PCRM). His work belongs to the area of primary care and preventive medicines.

Here is a list of books by Dr. Barnard, which give great insights about reversing diabetes.

Book 1 - The power of your plate

plan for better living. Eating well for better health. This book gives the latest information on how food choices can improve your health. By choosing the right food one can lose weight permanently, without restrictive diets, prevent and even reverse heart disease, diabetes, etc.

Dr. Gabriel Cousens

Book 1 - There is a cure for diabetes

Diabetes is becoming a seemingly unstoppable epidemic, which by convention is incurable. Dr. Gabriel Cousens counters this claim in this breakthrough book -There Is a Cure for Diabetes. In his book, he lays out a three-week plan for reversing the negative genetic expression of diabetes to a physiology of health and well-being.

Yoshinori Ohsumi

Yoshinori Ohsumi is a Japanese cell biologist who specializes in autophagy, the process that cells use to destroy and recycle cellular components. Ohsumi is a professor at theTokyo Institute of Technology's Institute of Innovative Research. He has received a Nobel Prize inPhysiology or Medicine, a Breakthrough Prize in Life Sciences for his discoveries of mechanisms for autophagy

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Cereals have become the norm in our get-up-and-go urban lifestyles, but they often come loaded with unhealthy sugar and carbs, which push up blood sugar levels and set the stage for insulin resistance and lifestyle disorders like diabetes.Oatshave always been considered healthy. And for good reason.

?Cut out red meat

Given that carbohydrates cause blood sugar levels to spike, there is a natural increase in interest in meat products. But thats no reason to switch to meat. Meat and animal products, in general, are high in saturated fata prime cause of insulin resistance. In addition, cooking creates a number of dangerous compounds in meatespecially red meat.

Lemon juice to manage blood sugar

Who doesnt like a chilled drink of lemon juice on a hot summers day? But theres more to lemon juice than its fruity flavour. This easy to prepare drink is loaded with good nutrition too. One of the biggest being its salutary effect on blood glucose levels. So power is its ability to prevent spikes that theAmerican Diabetes Association (ADA)has included lemons in their list of diabetes superfoods.

Start your morning with fenugreek seed water

Many common herbs, spices and greens have found their way into Ayurvedic preparations, because of the many health benefits they offer. One of the most popular of these is the little fenugreek (methi) seed. This nutty little powerhouse punches well above its weight in the health leagues, offering a range of benefits from lowering blood sugar to raising testosterone levels.

Add this natural sugar destroyer to your diet

Gymnema Sylvestre, or Gudmar, as it is known locally in India, is so powerful an anti-diabetic, that its very name Gud-mar, translates into sugar killer. Several Ayurvedic preparations use it for its healing properties. Its famous sugar killing properties come from its content of gymnemic acidas bioactive compound that surpasses the sweet taste of sugar. Just chewing the leaves is said to activate this effect. The plant also contains other micronutrients like betaine, choline, and dquercitol, which are used as active ingredients in supplements to fight obesity.

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Diabetes is a metabolic disease that causes a rise in blood sugar levels. Consistently high blood sugar levels due to diabetes can lead to various complications and damage the eyes, nerves, kidneys, and other organs.

What are the 5 worst foods for diabetics?

To begin with, diabetics should avoid

Sugar-sweetened beverages

Bread

Milk

Trans fats

Refined foods

Breakfast for diabetics

Best Breakfast for diabetes

1.Mixed dal dosa

2.Mixed dal dhokla

3.Kothimbir Vadi

4.Dal Handvo

5.Methi mutake

Diabetes lunch and dinner ideas

Here is a list of 5 lunch items that diabetics can include in their lunch and dinner

Millet paratha - Millets are a good choice as compared to grains and hence millet paratha gets a higher place in the food items.

Missi roti - Mixing dal with grains is also a great idea. With this, we are actually reducing the number of grains and adding in the benefits of dal.

Mix veg - Having morevegetablesis any time better. Why not go for mixed veg then.

What's a good snack for diabetics?

Here is the list oftop 5 snacking items?for diabetesaccording to FFD are

1. Makhana

2. Barley flour momos

3. Kababs of masoor sprouts

4. Green gram cutlets/tikkis

5. Sprouts bhel

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How Are Pancreatitis and Diabetes Connected?

Pancreatitis and diabetes are two interconnected conditions that significantly impact overall health. Pancreatitis, the inflammation of the pancreas, disrupts its vital functions in digestion and blood sugar regulation.

Diabetes, a chronic condition characterized by high blood sugar levels, often arises from or worsens due to pancreatic dysfunction. Understanding the link between these conditions is crucial, as managing one can influence the course of the other.

What Is Pancreatitis?

Pancreatitis is an inflammation of the pancreas, a vital organ behind the stomach involved in digestion and blood sugar regulation. It occurs when digestive enzymes activate inside the pancreas, causing irritation and inflammation.

Pancreatitis and Diabetes: The Interconnection

Pancreatitis and diabetes are not mutually exclusive; in fact, they can influence each other significantly. Pancreatitis can impair the pancreas's ability to produce insulin, leading to or exacerbating diabetes. Conversely, individuals with diabetes, particularly type 2, are at a higher risk of developing pancreatitis due to the strain diabetes places on the pancreas

Diet Tips for Pancreatitis & Diabetes

Managing pancreatitis with diabetes requires special dietary care to ensure both conditions are effectively controlled.

Foods that can be included are lean meats, plenty offruits,vegetables, whole grains, and low-fat dairy products.

Healthy fats, such as those from nuts,seeds, andavocados, are also beneficial but should be consumed in moderation.

Lifestyle changes

To avoid and treat pancreatitis, adopting certain lifestyle choices is essential.

Maintaining a healthy diet low in fat and sugar, and rich in fruits, vegetables, lean proteins, and whole grains can significantly reduce the risk.

Avoiding excessive alcohol consumption and quitting smoking are critical, as both are major risk factors for pancreatitis.

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Why Milk May Not Be Ideal for Bone Health?

1. Acid Load Can Leach Calcium from Bones

Milk itself is not acidic, but our typical diet full of tea, coffee, sugar, refined flour, and processed snacks creates acidity. Your blood must remain at a pH of around 7.4. Calcium is pulled from bones to neutralize the acid. Over time, this leads to mineral loss and bone thinning.

Poor Calcium Absorption Due to Lactose Intolerance

Studies show nearly70% of Indians are lactose intolerant(Indian Journal of Medical Research). If you're among them, milk may do more harm than good causing bloating, indigestion, and poor calcium absorption.

3. Rampant Vitamin D Deficiency

Even if you're consuming calcium,Vitamin D deficiencyaffecting 7090% of Indians (AIIMS) prevents effective absorption. So, that daily glass of milk may not do what you think it is.

Which Indian Foods Are Rich in Calcium Without Milk?

Thesecalcium-rich Indian foodsare easy to include in yourdietand pack far more nutritional punch than milk:

Sesame Seeds (Til) 975 mg calcium per 100 g

Chia or Sabja Seeds 630 mg

Tofu (Soy Paneer) 350680 mg

Almonds 250 mg

Ragi (Finger Millet) 344 mg

Green Leafy Vegetables Over 200 mg (e.g., moringa, amaranth, fenugreek, spinach)

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Can multigrain atta help in managing blood sugar levels?

Living with diabetes often means paying close attention to what goes on your plate especially when it comes to carbohydrates. Traditional wheat flour, a staple in most Indian households, may not be the best option due to its higher glycemic index. This brings us to a common question: Is multigrain atta suitable for people with diabetes? The short answer is yes, but lets explore why.

What is Multigrain Atta?

Multigrain atta is a flour made by blending multiple grains such as wheat, oats, barley, maize, ragi, jowar, bajra, and soy.

Understanding Multigrain and Diabetes

The relationship between multigrain and diabetes is rooted in how the body processes carbohydrates. Foods made with refined flours typically cause a rapid spike in blood sugar levels

Top Benefits of Multigrain Atta for Diabetics

Lets dive into the multigrain atta benefits that make it especially useful for diabetic individuals:

1. Rich in Dietary Fiber

One of the most important benefits of eating multigrain atta is its high fiber content. Fiber slows down the digestion of carbohydrates and helps in maintaining steady blood sugar levels.

. Low Glycemic Index

Whole grains like oats, barley, andmilletsused in multigrain atta have a lower GI compared to refined wheat flour.

Rich in Protein and Micronutrients

Multigrain atta includes a variety of grains that contribute to its overall nutritional profile. You get a good mix of protein, iron, B-vitamins, and essential minerals that promote energy levels and cellular repair, helping manage the complications of diabetes.

Better Heart Health

People with diabetes are at greater risk of cardiovascular issues. Grains like oats and barley are known to help lower LDL cholesterol levels.

Promotes Satiety and Aids in Weight Management

Another often overlooked benefit of multigrain atta is how filling it is. The combination of fiber and protein keeps you fuller for longer.

Choosing the Right Multigrain Atta for Diabetes

While multigrain atta has many upsides, its important to check the ingredient list. Many commercial products may contain high amounts of refined wheat flour and very little of the other grains.

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What Are Millets?

Millets are a group of small-seeded grasses cultivated as cereal crops. They include varieties such as pearl millet, finger millet, foxtail millet, and sorghum. These hardy grains are known for their ability to grow in diverse climates and soil conditions.

Millets Benefits for Diabetes

Millets offer several nutritional advantages over common grains like wheat and rice:

Higher protein content:

Millets generally contain more protein than rice and are comparable to or exceed wheat in protein content.

Rich in fiber:

Millets are excellent sources of dietary fiber, which aids digestion and promotes a feeling of fullness.

Lower carbohydrate content:

Compared to wheat and rice, millets typically have a lower carbohydrate content, making them a suitable option for those managing their carbohydrate intake.

What do Diabetics Need?

Diabetics need to manage their blood sugar levels carefully. A low-carb diet helps achieve this by reducing the intake of foods that rapidly increase blood glucose.

Why millets are good for diabetics?

Millets are excellent for diabetics because:

1.Low glycemic index:

Millets have a lower glycemic index compared to wheat and rice, meaning they cause a slower and lower rise in blood sugar levels.

2.High fiber content:

The high fiber in millets slows digestion, providing a gradual release of glucose into the bloodstream and promoting a feeling of fullness.

Protein-rich:

The higher protein content in millets contributes to satiety and helps stabilize blood sugar levels.

Complex carbohydrates:

Millets contain complex carbs that are digested slowly, preventing rapid spikes in blood glucose.

These properties make millets a suitable grain choice for diabetics, offering the benefits of a low-carb diet while providing the necessary nutrients and satiety to maintain a balanced diet.

Millets are highly versatile and can be used in a variety of recipes, including porridge, salads, soups, bread, and even desserts, making them easy to incorporate into different meals.

Word of Caution:

While millets are nutritious, they aren't suitable for everyone. Limitations include some conditions like hypothyroidism and renal diseases. Certain individuals may need to limit their intake, and the frequency and quantity should be determined by health experts.

FFD advice:

We highly recommend our participants to opt for millets for their benefits and versatility. You can visit the recipe section on our website to find numerous millet recipes that are tasty and nutritious and easy to prepare at the same time.

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1. Monitor Blood Sugar Levels Regularly

Keep a detailed record especially of fluctuations. This will help you and your healthcare provider adjust medications or insulin dosages if necessary.

2. Maintain a Healthy Diet

The monsoon season often brings cravings for fried and spicy foods. Stick to a reasonably balanced diet rich in vegetables, fruits, whole grains, and lean proteins.

Exercise Safely

While regular physical activity is crucial for managing diabetes, the monsoon season can make outdoor exercise challenging.

Foot Care is Crucial

Wet and damp conditions, increase the risk of foot infections. People with diabetes need to take extra care of their feet to prevent complications.

Here are some foot care tips:

Keep Feet Dry:

Always dry your feet thoroughly, especially between the toes.

Protect Against Infections

The monsoon season is known for an increase in infections, including fungal infections, cold, and flu. Individuals with diabetes are more susceptible to these infections due to a weakened immune system.

Medication and Insulin Storage

Humidity and temperature changes during the monsoon season can affect the efficacy of your medications and insulin.

Regular Health Check-ups

Regular health check-ups are essential to manage diabetes effectively. The monsoon season can bring about unexpected changes in your health, so it's important to keep in touch with your healthcare provider.

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