Eat these things to control diabetes in winter

Not just in India, diabetes is spreading rapidly around the world. According to a study, by 2030, 98 million Indians will be diabetic. Every minute the number of diabetic patients is increasing. Diet plays an important role in controlling this disease.
Many fruits and vegetables are available in the winter season, which help in controlling diabetes. Let’s know about these in detail:
Carrot
In winter season, carrot juice, vegetable and carrot pudding are liked by all. Fiber-rich carrots can be added to the daily diet as it can help manage blood glucose levels. Even though carrot juice may still contain sugar and carbohydrates, it won’t spike the blood sugar levels.

Guava
It’s a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fiber that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes.

Clove
Cloves also offer anti-inflammatory, analgesic and digestive health benefits for diabetes. Cloves also help keep your blood sugar levels in check and are known to promote insulin production, further controlling diabetes. A recent study revealed that cloves are also helpful in genetic diabetes.

Cinnamon
It is a commonly used spice that’s added to sweet and savory dishes around the world. It provides many health benefits, including the ability to lower blood sugar.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Here’s why okra or bhindi is a superfood for diabetics!

Your very own okra or bhindi, a staple vegetable enjoyed by many is becoming a superfood for diabetes. Experts believe that the fruit-vegetable has properties that can control blood glucose level, help in weight management and boost overall health. Here are 7 benefits of okra / bhindi that you need to know-

How okra helps to control diabetes
Here are a few ways how okra or bhindi can help you control diabetes if included in your diet regularly:
It is rich in fibre: A fibre rich diet can do a lot of good to a diabetic. Okra being rich in soluble fibre helps in reducing intestinal absorption of glucose, thus regulating blood sugar levels after a meal. 

It has anti-diabetic properties: Many studies indicate that the vegetable has certain enzymes that help metabolise carbohydrates, improve insulin production and beta cells in the pancreas, the very cells responsible for insulin production. 

It helps to control weight: Weight management plays a key role in managing diabetes and keeping it’s complications at bay. Okra just helps to make your struggles with weight loss easier being low in calories — a serving of 100 gm of the fruit vegetable has less than 33 calories. 

It has a low glycemic index: Foods that are low in glycemic index release sugar gradually into the blood stream and hence help to regularise the blood sugar levels.

It is a storehouse of vitamins and minerals: Okra has a fair share of vitamin C a vital nutrient that helps improve immunity. A person with diabetes is always prone to suffer from various infections and diseases for which okra acts as a natural prevention. Also, folate or Vitamin B9 is another critical nutrient present that helps to improve brain functions. 

It is a good source of antioxidants: According to research published in Nutrition Journal, okra has a higher concentration of antioxidants than most vegetables. These antioxidants prevent damage the cells from free radicals and inhibit the growth of cancer cells keeping the vital organs healthy that could suffer due to fluctuations in blood sugar levels.

How to include okra in your diet
Here are few ways in which you can have okra in your diet:

Okra water: Wash okra or bhindi thoroughly and cut it into pieces. Next, add the pieces to a glass of water and keep it covered overnight and drink it in the morning. This water is said to mimic the properties of insulin and help regulate blood sugar levels.

Boiled okra: Admittedly, this isn’t an irresistible dish. Simply boil okra, add a dash of salt and squeeze half of lemon to it for taste. Eat it as a snack to reap the benefits.

Vegetable preparation: Aloo bhindi, bhindi masala, mixed vegetable with bhindi, any way you choose to have it, go ahead and gorge on it. Just be careful with oil and spices. Too much of oil can ruin the goodness of the vegetable.

Why you shouldn’t be too optimistic with okra:
While there are studies, that indicate that okra or bhindi can help control diabetes it doesn’t mean you throw away your medicines. Remember, nothing can cure diabetes no matter how promising it looks. So have okra as a supplement to your medications, not as a one-time cure.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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These food will help you to control the blood sugar levels in the body

Diabetes is one of the deadliest diseases in the world. Every year millions of people across the globe die because of diabetes. It is becoming one of the biggest health scares around the world. Diabetes can happen to anyone, it's a condition in which the blood sugar levels are abnormally high. The spike in blood sugar occurs either because the body is not producing enough insulin, or it is not able to respond well to the produced insulin. 

People who suffer from diabetes need to be extra careful of their diet. Food items that are high in fibre content should be included in the diet, since fibre enables the slow release of sugar in the bloodstream that prevents abnormal spikes. And people who are suffering from diabetes should include these foods in their diet. These ingredients are easily available in every Indian kitchen. 

Ragi/ finger millet:

Research states that diabetics should consume at least half of their grains as whole grains. Diabetics should refrain from consuming rice and wheat and should include ragi in the diet. Ragi is not processed, consumed whole and is packed with fibre and nutrition. Ragi also contains calcium and essential amino acids, which are also helpful in managing diabetes.

Radish:

Radish is an excellent source of fibre. Have them in salads or parathas. It tastes the best when paired with other seasonal vegetables in salads along with a dash of lemon. 

Bhindi/Okra:

Bhindi is one vegetable that is widely consumed by everyone in the Indian household. A powerhouse of antioxidants and minerals, eating bhindi will help you manage diabetes naturally. It is non-starchy and also has a low glycemic index. It's packed with nutrients like fibre, vitamin B and folate. The soluble fibre in bhindi helps to stabilise blood sugar levels. 

Karela/bitter gourd:

Many may not like it, but karela not only helps with weight loss, it also helps to manage blood sugar levels. Karela has a bitter-astringent taste. It contains an insulin-like compound called Polypeptide-p or p-insulin, which has been shown to control diabetes naturally. 

Buckwheat/ Kuttu:

This grain is generally used to prepare meals for fast. It's a healthy gluten-free pseudo-grain, which contains slow-release carbohydrates that help maintain steady blood sugar levels. Kuttu also has a low glycemic index, which makes it an excellent diabetic-friendly food. 

Add these food items to your diet along with the prescribed medicines. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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Jamun: The Childhood Favourite that can Cure Diabetes

What’s on my plate? Jamun. Also referred to as Jambolan and Java plum, this beloved fruit grows all over India and is harvested during monsoon. Jamun has been tinting tongues purple since time unknown, and is valued in Ayurveda for its curative properties.

Superpower: In Ayurveda, jamun is used to treat diabetes. Its low-glycemic index maintains optimum blood sugar level in the body, and the fruit is also considered to be a blood purifier. In fact, a review on the medicinal properties of jamun published in the journal Food and Nutrition Sciences in 2012 states that jamun seed extract can lower blood glucose, blood urea, cholesterol, and triglyceride levels. Though jamun flesh also has anti-diabetic properties, it is more revered for its high anti-oxidant levels that can slow down the onset of degenerative diseases. Jamun is also a rich source of vitamin C. And many jamun by-products, like jamun vinegar, can help with chronic diarrohea.

Where to buy : Come monsoon, you can find jamuns aplenty at small markets and big grocery store chains alike. Better yet, even in cities like Delhi, you can spot jamun trees at every nook and corner, painting streets purple; so perhaps can let your inner child loose and pluck a few. Jamun juice, vinegar, and squash are also readily available in stores throughout the year.

Eat this: You can pop a few in your mouth and relish jamuns the way they are traditionally meant to be. Or, you can get creative and make jamun jam, jamun tart, jamun lemonade, jamun raita, and even jamun sauce to go with ice cream and pie.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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5 ways sweet potatoes can help you lose weight

Don’t we all love sweet potatoes? Absolutely yes. This is because sweet potatoes are not just yummy but are also packed with Vitamin A, minerals and plant compound called phytonutrient, which is great for our health. They are even a favourite among athletes.

However, sweet potatoes have gained a reputation for being a fattening vegetable due to its high-calorie content. But that’s not true. In fact, sweet potatoes are considered as a healthy alternative to normal potatoes and have scientifically been proven to help in weight loss.

Here are 5 ways how sweet potatoes can help you lose weight:

1) High in fibre
Sweet potatoes are rich in dietary fibre, which aids weight loss by forming a gel like mesh in the stomach. This makes you feel fuller for longer and thus prevents you from overeating. Fibre also promotes stool movement and supports the production of good bacteria. Consuming fibre rich sweet potatoes can improve metabolism, digestion and thus aid weight loss.  

2) Energy rich good carbs
Carbohydrates are not supposed to be ignored completely, even while you are trying to lose weight. Carbs provide you with energy for various functions – to walk around, take the stairs and more. If your body doesn’t have enough carbs, you will not have the energy to keep yourself active and healthy. 300 grams of mashed potatoes contains a total of 58 grams of carbs, 8.25 of which is complex carbs (dietary fibre).

3) Low Glycemic Index (GI)
GI is the ranking of carbohydrates in the food, which depends on the glucose spike it causes in the body after being consumed. Foods with a high GI can cause high blood sugar. Consuming too much of these foods can cause insulin resistance and even increase your risk of type II diabetes. Though sweet potatoes are sweet, their GI is low. You can consume them without worrying about your blood glucose levels. 

4)    High water content

Dehydration can slow down your metabolism and consuming sweet potatoes can help rehydrate your body cells and give your metabolism a kick-start.
Being hydrates prevent your body from accumulating fat, balances the pH and helps in flushing out the toxins.

5) Rich in antioxidants
Sweet potatoes have many antioxidants inducing zinc superoxide, catalase and sporamins. These antioxidants protect your body from inflammation, which can lead to weight loss. 
 
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations 
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Know how a bowl of daliya ( broken wheat) can help you be slim

Those who are trying to shed those extra kilos must have understood how difficult this whole procedure is. You have top regularly indulge yourself in various forms of exercises. Additionally, you compromise on foods that you eat. But now we don’t need to stop yourself from eating something delicious. You must have heard of daliya. It is a basically broken wheat that tastes amazing and is also filled with essential nutrients. Most of the people go for daliya in the breakfast. It is a superfood that is just perfect for fitness enthusiasts. You can cook daliya in milk and also top it with nuts or berries, based on your choice. It can be a perfect replacement for rice, bread and other carbs that you might be eating till now for your energy requirement. Especially if you are trying to get the body of your dreams, it can be your best friend in the process. Here is how.

Rich in fiber: Fiber is known to help in digestion and keeps you full for a longer period of time, thus promoting weight loss.

Has low glycemic index: Low glycemic index is associated with low sugar in the blood and weight loss as well.

Treats constipation: Good digestion is required for weight loss. And, daliya can help you in the same.

Rich in energy: To lose weight, exercise is extremely essential. And, to do exercise, you need energy. This is where daliya will help you.

Processed slowly: When food is slowly processed in the body, it makes you feel full for a longer duration and prevent from overeating, thus helping in weight loss.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                       https:// kneereplacement-stickclub.blogspot.com/                                                                                                                     FOR CROCHET DESIGNS                                                                                                   

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How To Eat Apples To Manage Blood Sugar

Diabetes mellitus has taken the entire world of health and nutrition by storm. Along with obesity, the cases of diabetes are also growing at an epidemic rate worldwide. Diabetes currently afflicts millions of individuals across the globe, and if a study conducted by Lancet Journal is to be believed, about 98 million Indians are at risk of developing diabetes by the end of the year 2030. Diabetes is a condition that is marked by raised blood sugar levels. While there is no concrete cure for the condition as yet, experts believe that you can help manage diabetes with the help of your diet. Steer clear of refined and processed food, according to studies they may prove detrimental for your blood sugar levels. It is a good idea to supplement your diet with a lot of fruits and veggies. But the kind of fruit you pick also plays a crucial role in diabetes management. Mangoes and chikoo, though very nutritious, are packed with natural sugars, which is why diabetics are often asked to avoid them. And what about apples? Apples are very sweet too. Are they unsafe as well? Not really. Apples are rich with both soluble and insoluble fibres. Fibres do not get digested quickly and take their own time to break down and digest, which enables gradual release of sugar in the bloodstream. Apples have a low GI index of 38 that ensure there are no major blood sugar fluctuations when you eat them. The carbohydrate content of apple is also very low; 100 grams of apples contain only 14 grams of carbohydrates. 

Now, if you are wondering how to eat them to yield maximum benefits out of it. We are here to help!

Here are some tips to eat apples in a diabetes diet:

1. Have them raw with peels on: You can tuck into them raw. Make sure you do not take the peels off. They contain immense amount of fibre and antioxidants. Always wash them well. To make apples look shiny, some shopkeepers coat them with wax.

2. Salads: Apple salads are a fun way to experiment with apples. You can chop fresh apples and mix them up with anything you want feta, walnuts, and many different kind of herbs.

3. Sweet Cravings? Try apple Crumble: Diabetes and desserts do not go hand in hand. But there is no harm in looking for recipes, which can appease your sweet tooth and yet not topple your blood sugar levels. This oats and apple crumble could be the dessert you were looking for! Full of textures and flavours, this treat is ideal for days you are craving something sweet. But make sure you do not over-indulge as that may hamper your blood sugar levels.

3.  Avoid Apple Juice: Always try to have apples fresh and whole. Avoid apple juice. Juicing apple may make you lose out on essential fibres that help prevent blood sugar spikes. The high sugar content of the juice may prove detrimental.

4. Eat in Moderation: This is the golden rule you have to keep in mind at all times. All fruits, no matter how nutritious they are, must be had in moderation. Portion control is key for diabetes management.
Keep these tips in mind and munch away!

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                       https:// kneereplacement-stickclub.blogspot.com/                                                                                                                     FOR CROCHET DESIGNS                                                                                                   

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