10 Healthy Snacks For People With Diabetes
Here are 10 healthy snacks for people with diabetes. World Diabetes Day is celebrated every year on 14th November and is an annual reminder of how this disease is taking over the lives of millions across the globe. The adverse effects of a combination of poor and unhealthy diet, a sedentary lifestyle and long working hours are becoming increasingly worrisome. Diabetes happens to be one of the most dangerous outcomes as it not only puts people at the risk of obesity, heart disease and a stroke, but also triggers an extreme lifestyle change. Diabetes is commonly known as the silent killer and in many cases is diagnosed accidentally. This makes it extremely important that we are aware of the symptoms which can help in an early diagnosis and possible recovery. If you're suffering from diabetes, then it's extremely important to keep a strict watch on your diet. You should eat small and healthy meals through the day in order to keep your blood-sugar levels in check and be sure to not include processed or high fattening food. Instead, find foods that perfectly combine protein, carbohydrates and fats. If you're confused about what to eat or have run out of ideas, then here's a list of 10 super healthy and delicious snacks: 1. Whole grain crackers - Crackers made of cracked wheat, quinoa, rye, oats are healthy as these grains help in lowering blood-glucose levels and cholesterol levels. You can eat crackers with hung curd dressings or cottage cheese to enhance the nutritional value of the snack. It also gives it a more delicious spin. (Recipe by Chef Seema Chandra) 2. Fruits for snacks - Fruits are rich in fiber, vitamins and minerals. So feel free to eat as many as you can. But be sure to select fruits that are relatively low on sugar - like apple, berries and guava. 3.Steamed Continue reading >>
Health Benefits Of Besan: 5 Amazing Benefits Of Using Gram Flour
Here's why you should include besan in your diet. Health benefits of besan: 5 amazing benefits of using gram flour Rich in fiber and nutrients, besan is gram flour or chickpea powder. It is found in almost all the Indian household and is used to prepare delicious pakoras. The chick pea flour can also be used instead of wheat flour in some sauces and gravies as it blends well and imparts a nutty flavor to the dish. This versatile product has many health benefits and is the main ingredients in many of the skin lightening home remedies. It is used to exfoliate and cleanse the skin. It is also used as hair pack. It helps in losing weight and control Diabetes. Here are some of the health benefits of besan.(ALSO READ How to get rid of blackheads: 9 homemade remedies to effectively remove blackheads from your face ). Besan contains soluble fiber, which keeps your heart healthy. The fiber content of the besan flour keeps the cholesterol levels under control and this helps in proper functioning of the heart and healthy blood circulation. Besan is one of the best home remedies to control Diabetes. The lower level of glycemic index keeps Diabetes in check. You can replace wheat flour with the gram flour for making breads and rotis.(ALSO READ: Home remedies for hair loss: 6 effective tips to stop hair fall and boost hair growth ). This is the flour you should use if your are allergic to gluten. This gluten free product ccan be used instead of wheat, which contains gluten. It also contains less calories and is highly nutritious. Besan helps you to fight off many allergic reactions. Besan helps in faster calorie burn because of the lower levels of glycemic index. Consuming besan, will help you to eat lesser calories during the day. Include besan in your daily diet to boost fat burni Continue reading >>
How Healthy Is Besan (gram-flour)?
Gram flour, more popularly known as besan is a highly nutritions food which provides us with lots of health benefits. Owing to its high protein content it can be easily be consumed by vegetarians to fulfil their protein needs. It not only is useful inside but also outside the body. From time immemorial besan has been used as a home made face pack to remove tan and to lighten the skin. Being such a versatile item, besan has found a permanent place in our kitchens. All of us have had the pleasure of tasting the different yummy dishes made with besan as it is a favourite ingredient for indian home made healthy snacks option. Now if we were to tell you that eating besan not only supplies you with a truckload of health benefits but also helps you lose weight along the way? Yes, that is correct. Besan has lesser calories than whole wheat flour . Being nutritionally dense they promote weight loss as they contain lower levels of fat as compared to their non-vegetarian protein counterparts. According to various studies adding protein & fiber to your diet may help control cravings, as they take longer to digest than carbohydrates, helping you feel fuller for longer and on fewer calories, which could help you lose weight. Besan is also rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine. 1 bowl of cooked chickpeas can fulfil approximately 20 % of your daily protein requirement. The health benefits of gram flour/besan are as follows: 1.Helps Lower Cholesterol: Gram flour contains healthy unsaturated fats which help in lowering the cholesterol level of the body. 2.Controls Diabetes: Owing to its low glycemic index, it is a great food for diabetics. Use it in your rotis, paranthas as a replacement for flour. Glycemic index Continue reading >>
Eating Chana Dal In Various Ways Helps In Reducing Your Sugar Levels
Chana Dal has low GI and hence is a MUST in your Kitchen shelf. That, there is a direct connection between what you eat and your sugar levels has been experienced by me, several times. If you eat a relatively carbohydrate-free diet and have foods with a low Glycemic Index (GI), your sugar levels will come to normal, even slide below that. Chana Dal has a very low glycemic index value, with low fat and high protein. It also contains good amounts of iron, B vitamin, calcium and is low in fat. In fact, most of us in India always store Chana Dal and Besan in our kitchen, but I never gave it so much importance as I do now. My mother used to always tell me that chana dal and besan are very heavy to digest and that it creates flatulence. So, I rarely used it in my diet. However, now that I have completely given up wheat, I've realised that Chana Dal and Besan are totally digestible. They admirably keep your numbers low, so please make them as your best friends in the kitchen. As per my experience, if you combine wheat and chana dal/ besan, it is very heavy. for example, Dal Pakwan, the Sindhi cuisine or Maharashtrian `pithla' (if it is eaten with chapatis). With bhakri, `Pithla' is totally digestible. Like I said, try not to have any Carbohydrates until lunch time. Bread of course has to be forgotten if you want to reduce your sugar levels (my toaster now is relegated to the store room). Instead, make Besan cheelas for breakfast. Add chana dal in vegetables like snake gourd, turi (ridge gourd) and make chutney out of soaked chana dal with freshly grated coconut, green chillies, a dash of garlic, salt and lemon. Remember an important point - most of the Besan available in the market is mixed with corn flour (corn and corn flour are very bad for Diabetes). Tragically, the govern Continue reading >>
Dos And Don’ts Of A Diabetes Diet
Diabetes has struck millions of people worldwide giving it the status of an epidemic. More than 50 million people are suffering from Type 2 diabetes mellitus. Health experts warn that the problem is growing at an alarming rate mainly due to unhealthy eating habits, lack of physical activity and stress. Another cause of high prevalence of the condition is lack of sleep. Clearly so, the theme of World Health Day this year is 'Beat Diabetes'. According to the International Diabetes Federation, India is home to over 65.1 million diabetics, and this number is set to touch 100 million in less than two decades. Indians on an average get diabetes 10 years earlier than their Western counterparts, Dr. Udaya Kumar Maiya, Medical Director, Portea Medical adds. Neha Sewani, Dietician, Truweight explains, "Diabetes has not suddenly cropped up but it has made its way slowly and steadily through the changing habits of people who now rely more on the app on their mobile to decide if they have eaten enough rather than trusting on the satiety center of their brain." She tells us about foods diabetic patients should include and avoid in order to have a healthy body and to keep diabetes under control. EARLY MORNING : 1tsp of Soaked fenugreek seeds / 1 tsp cinnamon powder +1 glass of water + Almonds/walnuts - 4-5 no. BREAKFAST : 1 Veg sandwich (Brown bread) + 1 glass milk / Mix vegetable oats - 1 cup + curd (Skim milk) - 1 cup / Mix vegetable multigrain upma - 1 cup + curd (Skim milk) - 1 cup / Brown Rice idli - 2 no. + sambhar - 1 bowl / Mix dal dosa/ragi dosa (Low oil) + chutney - 3 tsp (Green/coconut/tomato/ginger) + sprouts - 1 cup or boiled egg white - 2 no. MID MORNING : Fruit - 100gm / tender coconut water - 1 / vegetable juice - 1 glass / green tea - 1 cup / Buttermilk (skim milk cur Continue reading >>
How Good Is Besan For Diabetes? - Quora
Answered Oct 4, 2017 Author has 570 answers and 128.7k answer views Besan has lesser calories than whole wheat flour. Being nutritionally dense they promote weight loss as they contain lower levels of fat as compared to their non-vegetarian protein counterparts. Besan is also rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine. Besan is good especially in obese diabetics,because 1 it has low glycemic index in comparison to whole wheat flour. 3 Demand for body protein is met without incresing weight. Several studies have proved that increase in protein rich diet lowers the HbA1c Ideally In obese diabetics protein share should be 50% while Carbohydrates and Fat 40% and 10% respectively.If one has normal weight then it hardly matters you take wheat flour or Besan. 1.3k Views View Upvoters Not for Reproduction Answered Feb 8, 2017 Author has 2.9k answers and 938.5k answer views See all flours such as Maida and Besan are refined category of flours. Hence besan has very high glycemic index. This can cause a sugar spike in the body. To match up with the sugar spike, pancreas has to over work to release insulin in sufficient quantity to match up with sugar levels this food might cause. Once in a while pancreas can manage but if you are using besan frequently then the insulin production will gradually reduce, finally making you with uncontrollable diabetic situation. wish the answer helps. 2.5k Views View Upvoters Not for Reproduction Answer requested by Lini Nair Subra Velu , Controlled HbA1c 5.9 to 5.5 by Low Carb High Fat diet & Intermittent Fasting Answered Jan 20, 2016 Author has 3.5k answers and 2.1m answer views Besan is a good source of protein and fiber. However, it also has two third of its weight as carbohy Continue reading >>
Best Flour To Use If You’re Diabetic?
When it comes to flours, making the right choice is very important to blood sugar control. So we've gathered some great info here for you to use in your kitchen and menu preparations. Are Grains & Flour Really Good For Fiber? We've often been told that eating whole grains is a great source of fiber. And while ‘whole grains' do provide some fiber they are not the only thing that provide us with our daily fiber needs, vegetables do too. For example: 1 slice of wholewheat bread has 1.9 g of fiber, while a carrot has 2.3 g. All grains and vegetables do range in fiber content, but vegetables are a great source of daily fiber and are also higher in vitamins, minerals, and antioxidants than grains. So we don't have to eat grains in order to get adequate fiber. Changing A Grain Into A Flour Changes The Way It Affects Blood Sugar Often when we take a grain and make it into flour, it changes the carb and fiber content. So what tends to happen for you as a diabetic is that most types of flours will make your blood sugar spike like wild fire. At least that's what most people experience, which is why our meal plans contain virtually no grain flours at all. An example of this is buckwheat. Eaten whole it has a glycemic index (GI) of around 49, which is a low GI. But take it and turn it into bread and it changes to a GI of 67, meaning it affects your blood sugar more rapidly and more intensely than eating the whole grain itself. Here is another example using wheat. Whole wheat kernals are a very low GI of 30, but we don't tend to eat whole wheat kernals, we eat whole wheat flour and it has an average GI of around 74. Whole Grain Flours Are A Better Option It's true that whole grains are better as far as nutrition goes. As the Minnesota Department of Health explains, the whole grain Continue reading >>
Flour Power: 5 Options That Are Good For Baking And Diabetes
From whole wheat, to spelt, to almond flour, coconut flour, and even flour made from chickpeas, it's hard to know where to start and easy to become confused about which variety is best for your individual needs. With diabetes, you want to select flour that is slow digested, high in fiber, lower in carbohydrate all without a high level of calories to help maintain blood sugar levels as well as promote a healthy body weight. With all that considered, it may seem easy to just throw your hands up in the air, give up, and resign yourself to never baking again. But don’t worry; I am here to help you sort it out and remove the stress from your next grocery store outing. #1. Whole Wheat Pastry Flour If most of your recipes call for all-purpose flour, refined flour that may elevate blood sugar levels more rapidly than whole grains, you may reach for 100% whole wheat flour as an alternative. Although this switch will certainly boost the fiber and whole grain content of your recipe, the taste and texture may not always remain exactly the same. Whole wheat flour (100%) can have a denser, more course texture than all-purpose flour. As a substitute in breads, it can often work out well, but in baked goods such as cookies and muffins, the final product may not taste as close to the original as you had hoped. Enter whole-wheat pastry flour. This flour, which gives graham crackers their sweet taste, is milled from low-protein soft wheat allowing it to provide a flavorful taste to pastries without the density or coarseness of a standard whole-wheat flour. It is best to use for cookies, piecrusts, and baked goods. A 1/3 cup serving size provides 100 calories, 22 grams of carbohydrate, and 4 grams of fiber. #2. Spelt Flour Another alternative to 100% whole-wheat flour is spelt flour. Spe Continue reading >>
Healthy Eating For Diabetes Adapted For Punjabi Diet
Introduction Eating and Diabetes Diabetes is a life-long condition. It occurs when the pancreas does not make enough insulin and/or the body cannot use the insulin properly. Insulin is a hormone made by the pancreas that helps carry glucose (sugar) from the blood to cells in the body where it is used for energy. When not enough insulin is made or it cannot do its job properly, the body's cells do not receive their source of energy (glucose). This results in a high blood glucose level. Over time, high blood glucose levels can lead to heart, kidney, eye, nerve, and blood vessel problems. Attention to diet and exercise, blood glucose monitoring, and sometimes pills and/or insulin injections are needed to manage diabetes. If you are overweight, losing weight can help improve your diabetes control. The information in this fact sheet will help you balance your diet to help you reach your goal blood glucose level. Steps You Can Take Follow these steps for healthy eating with diabetes: 1. Eat regular meals and snacks. Eat at least three meals every day, at regular times. Space meals 4-6 hours apart. Try to eat meals that are the same size, especially with the same amount of carbohydrate. Snacks may be needed between meals and/or before bedtime. This can be determined for each person based on many factors such as: the amount of time between your meals whether you take insulin and/or pills for diabetes your risk for low blood glucose your exercise level and weight goals 2. Plan balanced meals that have foods from at least three of the four food groups listed below: Vegetables and Fruit Grains and Starches (roti, bread, cereal, rice, pasta, bun, potato), Milk and Alternatives (milk, lassi, yogurt, soy beverage, evaporated canned milk) Meat and Alternatives (fish, poultry, meat, eg Continue reading >>
World Diabetes Day 10 Healthy Resolutions Every Diabetic Should Follow For A Better Life - Read Health Related Blogs, Articles & News On Diseases & Conditions At Thehealthsite.com
Tags: Albumin health Hyperglycaemia Hypoglycaemia Quit smoking You do not have to wait for the new year to start all over again to get your resolutions in place. Especially if you are suffering from a condition like diabetes . The reason being the time you decide to start to live healthy to control diabetes is the time when your year-of-good-health starts. So here is how you can gain control over your fluctuating blood sugar and be on the healthier side even with a condition like diabetes. Here are ten resolutions that every diabetic should take in order to stay healthy. Resolution #1:Check blood sugar levels regularly For a diabetic his/her blood sugar level is an extremely important aspect of staying healthy. It indicates how well you are managing your diabetes and, if you have either high amounts of blood sugar (hyperglycaemia) or low blood sugar levels (hypoglycaemia) in your blood both are extremely dangerous. Hypoglycemia is a condition in which the blood glucose levels drop below the lower normal limit (80 mg), and it affects the working of the entire body. The common symptoms of the condition are lethargy, decrease in mental function, irritability, shakiness, weakness in the arm and/or leg muscles, sweating and loss of consciousness. In severe cases, one may suffer from brain damage as well. In the case of hyperglycaemia , ones blood sugar levels are higher than the normal limit (120 mg). While suppressed appetite is a short-term symptom, long-term symptoms include eye, kidney and nerve damage plus increased risk of heart disease . What you can do about it: The best way to check your blood sugar levels at regular intervals is to have a glucometer at hand. According to Dr Rajiv Kovil, A type 2 diabetic should measure his/her glucose levels once before a meal and Continue reading >>
10 Foods Diabetics Shouldn’t Eat For Breakfast
Is your diabetes problems getting worse these days? Well there can be many reasons for it but one of the top reasons can be that the food you are eating isn’t recommended for diabetic patients. This article will mention the top ten foods which diabetic people shouldn’t eat for breakfast. Diabetes and Breakfast: The American Diabetic Association says that there are almost 86 million people in the United States suffering from prediabetes. This makes a lot of people who need to look out for foods to eat during breakfast. Now this doesn’t mean that breakfast is an unhealthy thing. In fact eating breakfast is quite healthy. Breakfast is done to break the fast between dinner and lunch. When a person doesn’t eat breakfast then the body goes in the fasting condition. Now when a person eats the lunch then the food is stored as fat because the body thinks that the food should be saved for later purposes. This leads to weight gain. Top 10 Foods To Avoid For Diabetics: You might be doing harm to yourself with unhealthy food choices. The following is the list of top ten foods to avoid for diabetic patients: 1. Diabetics should avoid Candies and sweets: Candy is a total no-no breakfast food for diabetic patients. Candy can quickly raise a person’s blood pressure level and a person can’t do portion control when the main ingredient of food is sugar. You should eat fresh fruit instead of candy for breakfast. There are different fibers present in food which slow down the rise of blood pressure and give you a feeling of satiety when paired with foods like nut, cheese and yogurt. You can try eating apple with peanut butter and plain yogurt with mixed nuts for breakfast. We know Some of the Indian Breakfast options are sweet like the following: Sera is a sweet dish made of suji, Continue reading >>
Can Chickpeas And Lentils Help Control Diabetes?
They’re a common part of traditional diets in India and Latin America, but in western repasts, legumes or pulses — that’s lentils, dried beans, and chick peas — have generally been a culinary afterthought. That may soon change, however, thanks to new research suggesting legumes alone can improve the health of diabetics. The study, published in the Archives of Internal Medicines, was funded in part by an association of legume farmers and confirms that simply changing what they eat can help diabetics reduce some of their symptoms, as well as lower their risk of heart disease — in as little as a few months. MORE: Guide: The 31 Healthiest Foods of All Time (With Recipes) Starting in 2010, researchers in Toronto, Canada, enrolled 121 patients with Type II diabetes and tested their blood sugar, blood pressure, cholesterol levels, and more. Roughly half of the study participants were randomly selected to add a cup of legumes per day to their diet. The other half were told to try to eat more whole-wheat products. After three months, the patients were tested again on the same measures. Both the legume-eaters and the whole-wheat-eaters saw a reduction in their hemoglobin A1c values — a marker of average blood sugar, for a period of several weeks. But that reduction was slightly larger among the legume group than among the whole-what group: 0.5% compared to 0.3%. And while those changes may seem small, the study authors say that drops of this magnitude are “therapeutically meaningful,” and can lead to fewer diabetic symptoms as well as lower doses of medication to control blood sugar levels. The legume-eaters also achieved modest reductions in body weight relative to the wheat group, losing an average of 5.9 lbs compared to 4.4 lbs, as well as drops in total choles Continue reading >>
20 Best Dishes For Diabetics
Diet plays a important role in keeping a tab on Diabetes. A diabetic diet should consist of a good combination of nutrients i.e. carbohydrates, protein, fat, vitamins and minerals to stay fit and fine and to keep the blood sugar levels in check. But that doesn’t mean that all your all low-carb, low-sugar meals have to be tasteless and boring. Interestingly, our traditional Indian diets, with slight modifications can be turned into diabetic friendly food. rnrnWe give you a list of 20 dishes including all courses so you can jazz up your dinner table with healthy yet tasty dishes. Continue reading >>
Which Is Better For A Diabetic: Chapati Or Rice?
Diabetics need to be especially careful of their dietary choices because they are unable to naturally control blood sugar levels. Type 1 diabetics don’t produce enough insulin, which is needed to shuttle glucose from the bloodstream into cells. In contrast, type 2 diabetics produce enough insulin but their cells are resistant to its affect. Common Indian foods such as chapati and rice can be eaten by diabetics in moderation, but different varieties are better suited to diabetic diets because they have lower glycemic indexes. Consult your doctor about the importance of choosing foods with a low glycemic index. Video of the Day Carbohydrates such as fruits, vegetables and grains are not metabolized into glucose at the same rate. Some are quickly digested, causing spikes in blood glucose and insulin release, while others are broken down more slowly, which impacts blood sugar and insulin levels to a much lesser degree. The glycemic index is a comparative measure of how quickly a carbohydrate is reduced into glucose. In general, foods with index values of 55 or less have low impact on blood sugar levels and are considered most appropriate for diabetics. Index values between 56 and 69 are considered to have a moderate impact on blood glucose and insulin, whereas values of 70 or greater represent significant impact. The glycemic index of rice depends on whether the grain is polished or not, whereas the index of chapati depends on the type of flour used. Rice for Diabetics Diabetics can safely eat all types of rice, although their portions should be moderated. In the production of brown rice, only the outermost hull is removed from the rice kernel. White rice is further milled, processed and polished, which reduces the nutritional value of the grain. In addition to containing Continue reading >>
Flour Power: The Perfect Recipe For Diabetes-friendly Flour (atta)
Home Magazine Diabetes Flour Power: The Perfect Recipe For Diabetes-Friendly Flour (Atta) Flour Power: The Perfect Recipe For Diabetes-Friendly Flour (Atta) Expert-reviewed by Ashwini S.Kanade, Registered Dietician and Certified Diabetes Educator with 17 years of experience. Fact-checked by Aditya Nar, B.Pharm, MSc. Public Health and Health Economics. In diabetes, you indeed are what you eat. This is all the more critical when it comes to choosing to right kind of atta (or flour). As with everything else they eat, diabetics must choose a flour that can be digested slowly, is high in fibre, low in carbs and calories to maintain blood sugar levels. Considering all this topped with the wide variety of diabetes-friendly attas (flours) available in the market today one might think it is easier never to eat anything made with flour again! But wait, help is at hand! Because today, we have the full scoop for you on which varieties and types of flours are best suited for people with diabetes. The perfect recipe for diabetes-friendly flour According to Jyoti Sawant, Dietitian at Delhi-based Obino, The best flour for people with diabetes would be to eat standalone or a good mix of multigrain flour. Mix whole grains, such as finger millets (ragi or nachni), millets (bajra), barley (jau), soya beans, sorghum (jowar), amaranth grains (ramdana/rajgira), and chickpea flour (Bengal gram or kabuli chana) and your perfect diabetes-friendly flour is ready. All of these ingredients have a rich nutritional profile and are high in dietary fibre with complex carbohydrate content. Making multigrain flour an excellent choice for controlling blood sugar spikes and managing weight. How to make diabetes-friendly flour at home Indian bread, chapati, phulkaor rotiis a dish which is made in almost in Continue reading >>