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How To Control Diabetes Naturally: 5 Remedies To Manage Your Sugar Levels
Erratic blood sugar is a common problem these days, and many people are looking for ways to control diabetes naturally. Back in 2012, my mother found out she had Type II diabetes after a routine blood test. The idea of daily medication and the health issues that come with diabetes wasn’t something she was ready for. She had spent years helping my dad with his insulin shots and regular doctor visits, so she wasn’t about to follow the same path. Instead, she decided to tackle it naturally and stick to a strict routine to reverse her condition. She lost about 6-7 kgs, started taking morning walks and doing yoga, and paid close attention to her diet and calorie intake. To keep her blood sugar levels in check, she kept a close eye on her blood glucose and medications, which helped her maintain her body’s insulin balance. So far, these natural diabetes remedies have helped her control her diabetes and its side effects.
But let’s face it, most of us can’t stick to such a rigid diet and routine, especially when those irresistible desserts are staring at us. Many diabetics struggle with strong cravings for sweet foods, and that’s totally normal. If you’re living with diabetes, it’s okay to indulge once in a while – just remember, moderation is key. That said, there are plenty of natural remedies to help manage diabetes. It’s always a good idea to consult with your doctor before adding anything new to your routine. But before we dive into how to control diabetes naturally, let’s first understand what diabetes is and how it impacts our health.

What Is Diabetes And What Are Its Types?

Diabetes is a group of conditions that cause high blood sugar levels. This can happen when your pancreas doesn’t produce enough insulin, or when your body’s cells just don’t respond to insulin like they should.
- Type-1 Diabetes: Type-1 diabetes is when the body can’t produce any insulin. It typically shows up in childhood or adolescence, but it can develop at any age.
- Type-2 Diabetes: Type-2 diabetes is the most common type, where the body’s cells just don’t respond to insulin properly. In fact, around 90% of all diabetes cases around the world are of this type.
- Gestational Diabetes: Gestational diabetes happens during pregnancy and affects women while they’re expecting.
_{Diabetes is a group of metabolic diseases that cause high blood sugar levels: Natural Remedies For Diabetes}

How To Control Diabetes Naturally?

1. Drink Copper Water:

If you’re wondering how to control sugar levels naturally, you’ve probably heard about this one. Copper is believed to have many health benefits, including helping with diabetes. Drinking water stored in a copper vessel overnight can help manage diabetes. Simply place a cup of water in a copper container at night and drink it the next morning. When water is kept in copper, tiny copper particles are released into the water, which is thought to help regulate blood sugar levels.

2. Maintain a Healthy Diet:

One of the most important things to manage blood sugar is controlling your carb intake. Carbs break down into glucose, which raises blood sugar levels. So, reducing carbs can really help with blood sugar control. Also, consuming enough fibre-rich foods is essential. Soluble dietary fibre, in particular, is super effective in managing blood sugar. So, load up on fresh vegetables and bitter herbs.

Also Read:6 Sneaky Foods That Raise Your Blood Sugar Levels the Most

3. Drink Enough Water:

Wondering how to control diabetes naturally? Drinking water is one of the easiest and most effective home remedies. Studies show that staying hydrated helps keep blood sugar levels under control. Drinking enough water also prevents dehydration and helps your kidneys flush out toxins through urine. Plus, staying hydrated rehydrates the blood, lowers blood sugar, and reduces the risk of diabetes. Just make sure to stick to calorie-free drinks like water.

_{Natural Remedies For Diabetes: Drinking water helps control the blood sugar levels.}

4. Manage Stress Levels:

Stress is never helpful, especially when it comes to managing diabetes. When you’re stressed, hormones like glucagon and cortisol are released, which can cause blood sugar levels to spike. To manage stress, experts recommend regular exercise or meditation. Doing this regularly can improve both your mental and physical health, which will ultimately help control your diabetes.

Also Read: 7 Things You Should Do Regularly to Reduce the Risk of Diabetes

5. Get Enough Sleep:

Getting at least 8 hours of sleep is crucial for both mental and physical health. Poor sleep can affect your blood sugar levels and insulin sensitivity, which may lead to weight gain. Maintaining a consistent sleep routine will help keep your blood sugar levels stable and support a healthy weight.
Try these remedies to help manage your diabetes naturally, but always consult your doctor before making any changes.
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January 27, 2025
Do Bananas Spike Blood Sugar? The Answer Will Surprise You…

Gooey, sweet, and delicious-yes, we are talking about bananas. Bananas are undeniably one of the most popular fruits worldwide. They are available year-round and extremely versatile, which makes them stand out in the culinary world. The best part about this fruit is that it is packed with several nutrients like fibre, potassium, good carbohydrates, and Vitamin C, making it a must-have in our diet. However, bananas are also rich in carbohydrates, leading some people to exclude them from their diets, mainly due to concerns about sudden blood sugar spikes. But is this concern justified? Should bananas be excluded from diets solely because of their high carbohydrate and sugar content? If you have these and other questions in mind, let’s find out what the experts have to say on the matter.

Also Read: Banana Nutrition: Your Favourite Fruit Contains This Much Fat!

^{Photo: iStock}

Yes, Bananas Spike Blood Sugar, But There’s A Catch

Bananas are rich in sugar and calories, leading some to believe they are unsuitable for those monitoring insulin levels or aiming to avoid weight gain. However, according to nutritionist Shalini Sudhakar, eating a banana will cause a blood sugar spike, but not immediately.

Why Do Bananas Spike Blood Sugar?

Due to its fibre content, Nutritionist Sudhakar points out that the combination of sugar and fibre is crucial since fibre slows the absorption of sugar into the bloodstream. This gradual release prevents immediate spikes in glucose levels.

Are Bananas Good For Weight Loss?

The benefits of bananas are often overshadowed by their high-calorie content. However, if you are trying to lose weight, there’s good news-you can include bananas in your weight loss plan! Nutritionist and health practitioner Shilpa Arora says, “The high fibre content in bananas makes them very satiating, which aids weight loss by improving metabolism. Additionally, they serve as a great sugar substitute and help curb sweet cravings.”

^{Photo: Pexels}

Can Diabetics Eat Bananas?

Since bananas are high in sugar, diabetics often eliminate this fruit from their diet to maintain blood sugar levels. However, Delnaaz T. Chanduwadia, Chief Dietitian and Head of Nutrition and Dietetics at Jaslok Hospital & Research Centre states that you can eat bananas in moderation under expert guidance. “A qualified nutritionist can advise on the timing and amount of consumption, considering your glycemic control and treatment plan,” she notes.

Adding to this, Sweedal Trinidade, Senior Dietetics Officer (Head) at P.D. Hinduja Hospital and MRC, advises against combining bananas with “lunch or dinner” since these major meals are typically rich in carbohydrates.

When Is the Best Time To Eat Bananas?

If you crave bananas, have them as a mid-meal snack. This approach allows you to burn calories throughout the day without feeling guilty about consuming this fruit.

So, include bananas in your diet (in moderation) and reap the benefits of this sweet fruit!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

Also Read: Bloating? Acidity? Not Anymore! Try Banana Tea For Better Digestion

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January 8, 2025
Are Artificial Sweeteners Really Better Than Sugar? Experts Weigh In

In today’s health-conscious world, many people are replacing sugar with artificial sweeteners to cut calories and stay fit. These sugar substitutes can be found in diet sodas, low-calorie snacks, and sugar-free desserts that promise the same refined-sugar sweetness without the guilt. But are they as harmless as they seem? While they’ve become a popular choice for people trying to cut calories or manage their blood sugar, there are concerns about their downsides. Let’s take a look at what the experts are saying about artificial sweeteners and how they might impact your health.

Also Read: 5 Types of Sugar That Are Better Alternatives to Refined Sugar

How Do Artificial Sweeteners Affect Your Body?

Choosing artificial sugar over refined sugar might seem like a no-brainer, but let’s dive into how it can actually affect your body.

1. Increased Risk Of Heart Problems

Ayurvedic health coach Dimple Jangda highlights that artificial sweeteners have been linked to a higher risk of heart disease and stroke. She explains that consuming them can increase inflammation in your body, mess with your metabolism, and heighten your chances of developing cardiovascular diseases.

2. Increases Insulin Resistance

Artificial sweeteners can also lead to insulin resistance, making it harder for your body to regulate blood sugar levels. Jangda adds that they can disrupt gut health, causing inflammation, irritable bowel syndrome (IBS), and other long-term digestive issues. Plus, they may even affect your mood and cause headaches.

3. Weight Gain

Surprisingly, artificial sweeteners can do the opposite of what you expect-they might actually lead to weight gain. The expert warns that over time, this could increase your risk of obesity.

What Should You Do Instead?

Instead of heavily relying on artificial sweeteners, Jangda suggests adopting a more balanced approach:

1. Add natural sweeteners like honey or maple syrup to your food but in small amounts.

2. Stick to whole, natural foods as much as possible.

3. Tune into your body’s hunger signals to avoid mindless eating.

4. Stay hydrated-often, thirst can feel like hunger, leading to overeating.

Should Diabetics Rely on Artificial Sweeteners?

Dr Ambrish Mithal from Max Hospital, Saket, offers his perspective on diabetics. Many people with diabetes turn to artificial sweeteners or products with “sugar-free” labels, thinking they’re the perfect solution. But those labels can be tricky-sugar-free products may still pack a calorie punch because of their fat content. For instance, a sugar-free chocolate bar can contain up to 60% of the calories found in regular chocolate.

For those trying to manage diabetes or lose weight, Dr Mithal suggests cutting out sugar altogether. If you still crave sweets, consuming artificial sweeteners in moderation – about 1-2 servings per day – is considered safe. Plant-based options like stevia or monk fruit sugar could also be better alternatives.

Also Read:10 Interesting Facts About Maple Syrup You Must Know If You Really Love It

Do you consume artificial sweeteners? Let us know in the comments below!

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January 7, 2025
What Happens To Your Blood Sugar When You Drink Alcohol? Answer Might Surprise You…

Every celebration today – be it a birthday, promotion, or even a casual weekend hangout – seems to come with a glass of something alcoholic in hand. Even though it is well-established that alcohol has several health risks, many still indulge in it, considering it a staple for socialising and unwinding with friends. But while you might be aware of its effects on your liver, sleep, or weight, have you ever wondered how alcohol impacts your blood sugar levels? For those who claim to only consume one or two drinks per occasion, the answer might genuinely surprise you. Let’s find out what the experts say about alcohol and its effect on your blood sugar levels.

Also Read:7 Hacks To Enhance The Taste Of Alcohol

Photo: iStock

Does Alcohol Cause Your Blood Sugar To Spike?

No, it doesn’t. Let’s understand the biology behind it. According to nutritionist Amita Gadre, when we consume alcohol, our body identifies it as a toxin or poison. This is why it starts metabolising it as soon as it enters your system. Essentially, your body prioritises processing alcohol over its other activities.

Why Isn’t Blood Sugar Spiked?

This is because, for metabolising alcohol, your body requires glucose. So, you won’t see a spike in your blood sugar but a decrease, since glucose is being used to metabolise the alcohol. However, Gadre adds that if you consume cocktails or sugary mixers with alcohol, your blood sugar will rise due to the added sugars.

How Much Alcohol Is Safe For Human Consumption?

None. It doesn’t matter if you take one drink or an entire bottle; no amount of alcohol is safe for your body. According to a 2023 report released by WHO and Lancet, alcohol is a leading cause of various disorders like liver cirrhosis and other non-communicable diseases, including heart conditions. Moreover, alcohol – whether consumed neat or in a cocktail – can lead to serious health risks. This means that any beverage containing alcohol, regardless of its quantity, negatively impacts your health.

The WHO report also mentions that no study suggests even light or moderate drinking is harmless.

Photo: iStock

What Happens To Your Body When You Stop Drinking Alcohol?

Only good things happen to your body when you stop drinking alcohol.

1. May Help Lose Weight

Since alcohol and alcohol-based beverages are high in calories, they can prevent your body from burning fat. Additionally, they can make you feel hungry and crave greasy and salty foods. So, when you stop drinking alcohol, you can avoid excessive calories and focus on your weight loss journey.

2. Better Sleep At Night

Alcohol can disrupt your sleep patterns and quality of rest. While it may help you fall asleep initially, dehydration and digestive problems may disturb your sleep later. Avoid consuming alcohol for a more consistent and improved sleep cycle.

3. Enhances Cognitive Functions

Alcohol is a central nervous system depressant that affects your concentration and memory. According to consultant nutritionist Rupali Datta, “Consuming higher amounts of alcohol directly impacts your cognitive abilities. Once you stop drinking, they begin to improve. Disorders and depression also improve.” So, when you stop drinking alcohol, you can expect better work performance and decision-making skills.

4. Improves Skin Quality

According to Datta, alcohol affects your liver, which can lead to poor skin quality. Alcohol dehydrates your body and causes inflammation. When you stop drinking, your body maintains hydration levels, leading to smoother and more supple skin.

5. Better Liver Health

Since alcohol directly impacts your liver, abstaining from it improves this organ’s functionality. The liver helps detoxify and metabolise substances, but a significant proportion of heavy alcohol consumers develop severe liver diseases. Quitting alcohol can enhance your liver health.

Also Read: Should We Eat Before Or After Drinking Alcohol? Hear It From The Expert

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January 2, 2025
Why Is Sugar Suddenly Seen As Toxic? Experts Weigh In
In recent years, as health and wellness have taken the spotlight, many people have shifted their eating habits, with sugar often being the first to go. From skipping desserts to obsessively reading ingredient labels, the trend of cutting down on sugar has become a huge deal. But wasn’t sugar once a staple in celebrations? Our ancestors happily enjoyed homemade sweets like laddoos and kheer without a second thought about calories or health risks, and they still seemed to live healthier lives. So what happened? Why is sugar, once the life of every celebration, now considered “toxic”? If you’ve been wondering this too, here’s what the experts have to say.

Also Read: Is Brown Sugar Better than White Sugar? You Will be Surprised!

How Much Sugar Should You Actually Consume In A Day?

According to NHS UK, your free sugars – those added to foods and naturally found in honey, syrups and unsweetened juices – shouldn’t make up more than 5% of your daily calorie intake. That means adults should keep their daily sugar intake below 30 grams for overall health.

Why Is Sugar Suddenly Harmful For Our Bodies?

If you have been trying to lose weight, you have likely heard the advice to cut out sugar. But why? Why is sugar suddenly seen as harmful or even poisonous? After all, our ancestors didn’t hesitate to enjoy sweets like kheer, laddoos and halwa without worrying about health problems.

But nowadays, sugar is considered harmful for two key reasons:

1. Excessive Consumption

Nutritionist Simrat Kathuria points out that our ancestors could enjoy sugar because they only had sweets on special occasions and they were made at home. Today, most of us keep sugary treats like cakes, biscuits and cookies in our homes all the time. And even if you skip the junk food, many everyday items like juices, aerated drinks and even some oats are packed with sugar.

2. Sedentary Lifestyles

Your lifestyle plays a huge role in your health. If you spend most of your day sitting at a desk or lounging around, eating sugary foods can be even worse for you. Without enough physical activity to burn off the sugar, it starts to take a toll on your body.

How Does Excessive Sugar Affect Your Health?

Eating too much sugar can have some serious effects on your body. Nutritionist Neha Sahaya explains what you might notice when you are consuming too much sugar:

1. Energy Fluctuations

After consuming a lot of sugar, you might feel an initial energy spike followed by a major crash. This happens because sugar causes blood glucose levels to fluctuate, leaving you feeling drained after the initial rush.

2. Swollen Face

Too much sugar can cause water retention, which leads to facial swelling. This happens as your body tries to deal with the excess sugar and sodium, which can disrupt your natural balance.

3. Constant Bloating

If you’re constantly feeling bloated, sugar might be the culprit. Excessive sugar can mess with your digestive system, causing discomfort and making it harder for your body to process food properly.

4. Trouble Sleeping

If you’re having trouble falling asleep, it could be a result of high sugar intake. Sugar can mess with your blood sugar levels, which in turn disrupts your sleep cycle and makes it harder for you to get restful sleep.

5. Skin Problems

Too much sugar can also show up on your skin. From premature wrinkles to persistent rashes, sugar promotes inflammation, which can affect your skin by increasing oil production and reducing its elasticity.

Tips To Cut Sugar From Your Diet

If you’re concerned about your sugar intake, it’s smart to take steps to reduce it before it starts affecting your health. Here’s what Kathuria recommends:
1. Skip sugary snacks and opt for fresh fruits instead.
2. Read the labels on your food items carefully to spot hidden sugars you might not realize are there.
3. If you just can’t kick the sugar cravings, try switching to natural sweeteners, but keep it in moderation.
4. Drink enough water throughout the day to help curb those sweet cravings.
Also Read:5 Types of Sugar That Are Better Alternatives to Refined Sugar

In Conclusion

Sugar doesn’t have to be completely cut out of your diet-it’s all about moderation. As long as you’re enjoying it occasionally and in small amounts, it’s fine. But if you have any health conditions or concerns, it’s always best to consult your doctor before making any big changes to your diet.
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December 23, 2024
Are Artificial Sweeteners Safe For Diabetics? Exploring Their Effects On Blood Sugar

Natural sources don’t offer options to satisfy our sweet cravings without increasing our calorie intake. White sugar, brown sugar, honey, and jaggery all have similar calorie content. Sugar substitutes, however, help reduce calorie intake, as many of them have close to zero calories. For instance, a 500 ml can of cola contains approximately 12 spoons of added sugar – almost 220 calories – whereas a can of diet cola has zero calories! Theoretically, sugar substitutes are an attractive proposition. However, they are not without controversy.
There are two common types of sugar substitutes: artificial sweeteners and sugar alcohols. Artificial sweeteners are synthetic substitutes, including saccharin, cyclamate, aspartame, sucralose, acesulfame, and neotame. The other type of sugar substitute is plant-derived sugar alcohols, such as erythritol, mannitol, and sorbitol. In addition to sweetness, sugar alcohols add texture to food. Their sweetness varies from 25% to 100% compared to regular sugar. Consuming large quantities of sugar alcohols can cause bloating, loose stools, or diarrhea, though tolerance typically develops over time.
Also Read: Worried About Early-Onset Diabetes? Try These 3 Simple Diet Strategies

Photo Credit: iStock

Stevia and monk fruit sugar are considered “natural” sweeteners because they are derived from plant sources. Sugar substitutes are widely used in processed foods, including soft drinks, cookies, chocolates, and jams. Some, like sucralose, can also be used in baking or cooking. However, a “sugar-free” label on a product can sometimes be misleading, as it may lead us to believe the product is “zero-calorie,” resulting in overconsumption. For example, a bar of sugar-free chocolate contains about 60% of the calories of a regular chocolate bar due to its fat content.
It remains unclear whether replacing dietary sugar with artificially sweetened products can reverse the health consequences of sugar overconsumption, such as obesity, diabetes, and heart disease. Some studies have shown that artificial sweeteners may increase the risk of diabetes and obesity, while others have found no such evidence. A 2022 WHO report observed modest associations between consuming beverages with artificial sweeteners and conditions like cholesterol abnormalities and high blood pressure. It has also been suggested that these sweeteners may alter gut flora, potentially increasing the risk of weight gain and diabetes.
A 2022 French study linked artificial sweetener intake to an increased risk of heart disease, stroke, and cancer. Saccharin was once associated with cancer in rats, and aspartame with brain tumors, though these claims lack solid evidence. Concerns about adverse effects on kidneys, memory loss, dementia, and stroke have been reported but remain unproven. Additionally, mixing alcohol with artificially sweetened beverages has been shown to raise blood alcohol levels, increasing the risk of intoxication.
Also Read: Not Just Sugar: 5 Other Factors That May Be Hindering Diabetes Control

Photo Credit: iStock

Artificial sweeteners may also affect how our brains respond to sweetness, making naturally sweet foods like fruits less appealing and increasing our cravings for sweeter substances. For those who consume large amounts of sweetened beverages and are trying to reduce their intake, artificially sweetened beverages can be used temporarily while gradually transitioning to water. People with bowel disorders or those who have undergone bariatric surgery should avoid them altogether.
So, what should those of us trying to lose weight or control diabetes do? The best approach is to eliminate sugar entirely. If sweet cravings persist, it is generally safe to consume sweeteners in small amounts. A daily intake of 1-2 servings of sweeteners is considered safe, though conclusive data is lacking. Plant-derived sweeteners like monk fruit sugar or stevia may be safer options, but this too is yet to be proven.

About The Author: Dr. Ambrish Mithal is the Chairman and Head of Endocrinology and Diabetes at Max Hospital, Saket.

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December 21, 2024
Is Date (Khajoor) Sugar Better Than White Sugar? Heres What You Need To Know

In today’s time, everyone’s trying to cut down on sugar. Whether it is switching to stevia, honey, or jaggery, the hunt for healthier alternatives is ongoing. Among these, dates have become a favourite – used in smoothies, desserts, and even savoury recipes to add sweetness without guilt. But there’s another date-based sweetener that has gained substantial popularity among health-conscious people – date sugar. This is a more natural, nutrient-packed option that can sate your sweet cravings. However, how healthy is it as compared to regular white sugar? Let’s find out.

Also Read: 6 Interesting Ways to Include Dates (Khajur) in Your Diet

What Are The Health Benefits Of Dates?

Before we learn more about date sugar, let’s find out the benefits of its source fruit.

1. Great for Digestion: Dates are packed with fibre, which keeps your digestion smooth and prevents bloating or constipation.

2. Rich in Nutrients: They are loaded with vitamins and minerals like potassium, magnesium, and B vitamins that keep your energy levels up and your body healthy.

3. Natural Energy Booster: Thanks to its nutrient-rich profile, dates provide a quick and steady energy release. This makes them a great pre-workout or mid-day snack.

4. Improves Skin: The vitamins C and D work on your skin like wonders. These nutrients help recover your skin if you are suffering from any problems.

5. Supports Bone Health: With minerals like calcium and magnesium, dates help keep bones strong and reduce the risk of osteoporosis.

What Is Date Sugar?

Date sugar is exactly what it sounds like – powdered dried dates. It is made with dehydrated dates and unlike refined sugar, isn’t exactly stripped of nutrients. It uses whole, pitted dates, so you might also feel the taste of fibre as it won’t dissolve in your hot beverages or baked goods. Plus, the caramel-like flavour makes it perfect for baking, sprinkling on breakfast cereals, or sweetening smoothies.

Photo Credit: iStock

Can Diabetics Have Dates?

As per Dr. Mukta Vasistha, H.O.D, Nutrition and Dietetics, Sir Ganga Ram Hospital, everyone can eat dates. Not one but at least two to three, depending on your blood sugar levels. The reason why diabetics are asked to avoid high-sugar foods is because it might shoot their blood sugar levels. In fact, diabetics can benefit from dates since they are high in fibre. However, make sure to consume it in moderation.

So, Is Date Sugar Healthier Than White Sugar?

To understand whether or not regular white sugar is healthier than date sugar, let’s first find out the calorie content in each. As per nutritionist Amita Gadre, nine grams of regular table sugar gives us about 20 calories – a high glycemic index of around 65 and spikes blood sugar quickly. The same quantity with date sugar – which has a similar calorie count of 15 to 20 calories – has a lower glycemic index usually around 42 – meaning it won’t cause as sharp a blood sugar spike as regular sugar. However, the nutritionist also warns that just because something has a low glycemic index, doesn’t mean it can be consumed without any moderation.

Also Read: Healthy Cake Recipe: Try This Whole Wheat Date Cake To Satisfy Your Sweet Cravings

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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December 9, 2024
Diabetes Awareness Month: Its Not Just Sugar! This Surprising Factor Could Up Your Risk for Type 2 Diabetes, Says Nutritionist
November is marked as Diabetes Awareness Month with November 14 being World Diabetes Day. Diabetes is a chronic disease that occurs when there is too much glucose (sugar) in the blood. Over time, high blood sugar levels can damage blood vessels and nerves throughout the body. If not managed properly, people with diabetes have a higher risk of other serious health problems. A person can get diabetes due to various factors including lifestyle. It is very well known that being overweight or obese, physical inactivity, and eating unhealthy carbohydrates can increase your risk of diabetes. However, in a recent Instagram video, Nutritionist and Diabetes Educator Khushboo Jain Tibrewala explains one important risk factor often ignored – stress.

“If you are doing everything right, but your glucose levels are still not coming down, stress could be the reason. A lot of times people are diagnosed with diabetes in their 20s and 30s. Now you are too young to be getting diabetes, right? But on probing we have learned that although they might have had a genetic risk or they might be eating unhealthy food or might have bad habits, the final tipping point, that trigger that causes type 2 diabetes in their body is generally a period of high stress. It could be like a bad work environment, loss of someone you love, it could be multiple things,” the nutritionist explains in the clip.

Also Read:5 Things Your Mouth May Indicate About Your Health, According To An Expert

Along with using calming techniques to manage your emotions, your food choices can also help. A healthy gut promotes a healthy mind and vice versa. The nutritionist explains that instead of eating junk food during stress, eating foods that calm your gut can be beneficial to manage your stress and reduce the risk of conditions like diabetes.

“Eat foods that are calming to your gut. This will calm the entire system and as a result, it will also calm your mind and you will be able to cope with life more effectively,” the nutritionist explains.
Including prebiotics and probiotics in your diet is a simple and effective way to improve your gut health. Include natural foods that promote a healthy gut microbiome.

Prebiotic foods for your diet:

Wholegrains

Legumes

Garlic

Onions

Leeks

Shitake mushrooms

Asparagus

Oats

Apples

Also Read:What Are Adaptogens? Find Out How These 3 Herbs May Help You Tackle Stress Head-On

Probiotic foods for your diet:

Hard cheeses

Kefir

Natural yoghurt

Tempeh

Kimchi

Sauerkraut

Further, include plenty of fruits and vegetables in your diet along with antioxidant-rich healthy beverages such as green tea and hydration through water. Stay healthy!
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November 2, 2024
Not Just Sugar: 5 Other Factors That May Be Hindering Diabetes Control

Living with diabetes can be quite challenging. You may worry about taking your medicines on time, monitoring your blood sugar levels, and ensuring you’re eating the right kinds of foods. Some foods may not be suitable for you, as they can cause a sudden spike in your blood sugar levels. These include high-carb foods and drinks, processed meats, fried foods, and the most deadly of them all – sugar. While eliminating these foods from your diet is helpful, some people still struggle to manage diabetes. So, where are you going wrong? Are you missing something? Well, it’s not just the type of food you eat, but also how you eat it, along with other lifestyle factors. If you’re unable to manage diabetes, here is where you may be going wrong, as shared by nutritionist Shweta J Panchal.
Also Read: 5 Lunchtime Mistakes Diabetics Should Avoid For Better Diabetes Management

Photo Credit: iStock

5 Factors Other Than Sugar That Make Diabetes Difficult To Control:

1. You have replaced sugar with jaggery or honey

Sugar is a big no-no in a diabetes diet. It’s something that you should consume only in moderation, and even then, only occasionally. But replacing sugar with jaggery or honey won’t help. Let’s not forget that jaggery and honey also contain sugar, and consuming them in excess can make it difficult to manage diabetes. According to Shweta, one should practice portion control while having both of them.

2. You are eating a lot of simple carbohydrates

You should also avoid consuming a lot of simple carbohydrates. This is because simple carbs are digested quickly, and can cause a rapid spike in blood sugar levels. The nutritionist suggests enriching your diet with a balance of simple and complex carbohydrates. Complex carbs take longer to digest and will help keep your blood sugar in check. So, ensure to include oats, quinoa, or brown rice in your diet.

3. Your meals do not have enough protein

The amount of protein you consume also plays a huge role in managing diabetes. If you eat only roti and sabzi in your meals, then it’s time to change that. Protein breaks down into glucose slowly, thus ensuring your blood sugar levels don’t fluctuate. Shweta says, “It is important to have protein in all your meals throughout the day.”

4. You do not start your meal with fibre

According to the nutritionist, you should always start your meal with a source of fibre. Opt for a delicious salad or a hearty soup. This works in your favour, as fibre helps in blood sugar control. When you eat something after consuming a fibre-rich food, your sugar will be in control. On the other hand, skipping fibre can cause a rapid spike and fall in your blood sugar levels.

5. You are not physically active

Another reason you may be unable to manage diabetes is because you’re physically inactive. You may be following all the dietary guidelines, but you’re not physically active. This can make it difficult for your body to manage blood sugar levels and could be why your sugar is high. Shweta states, “Make sure to incorporate some sort of physical activity into your daily routine, as this will help improve insulin sensitivity.”
Also Read: Worried About Early-Onset Diabetes? Try These 3 Simple Diet Strategies

Watch the complete video below:

Now that you know sugar is not the only culprit behind diabetes, we hope you’ll be able to manage it more effectively.

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October 23, 2024
Latest lifestyle News, Live Updates Today October 21, 2024: It will shock you how many kilos of sugar an average person consumes per year, according to researchers
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Oct 21, 2024 11:06 AM IST

Health News LIVE: It will shock you how many kilos of sugar an average person consumes per year, according to researchers

Believe it or not: According to a recent survey, a person consumes 36 kg of sugar per year. The survey also explored emotional triggers behind sugar cravings.

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Oct 21, 2024 10:35 AM IST

Fashion News LIVE: Best drop shoulder T-shirts for men and women: Grab heavy discounts from Myntra on Roadster, H&M, and More

Want to revive your casual closet? Look no further than the drop-shoulder t-shirt! The unsung hero of casual wear is taking the style world by storm.

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Oct 21, 2024 10:30 AM IST

Fashion News LIVE: Sonam Kapoor’s unique anarkali for Karwa Chauth could be your Diwali 2024 look for this price: Details

Sonam Kapoor wore a green anarkali set for Sunita Kapoor’s Karwa Chauth celebrations. You can steal the look for Diwali. Find out what it costs.

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Oct 21, 2024 9:46 AM IST

Health News LIVE: Orry reveals he lost 23 kg with his ‘zero sugar’ diet: ‘I don’t eat anything…’

Orhan Awatramani aka Orry spoke about his diet and drastic 23 kg weight loss in an interview. Here’s what he said about his ‘zero-sugar-tolerant diet’.

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Oct 21, 2024 9:39 AM IST

Fashion News LIVE: Priyanka Chopra, Parineeti’s Karwa Chauth celebrations feature simple mehndi designs, minimal makeup and lots of love

Priyanka Chopra and Parineeti Chopra celebrated Karwa Chauth. The two actors ditched heavy mehndi for simple designs.

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Oct 21, 2024 8:12 AM IST

Fashion News LIVE: Karwa Chauth 2024: Katrina Kaif looks beyond beautiful in pink saree as she takes blessings from Vicky Kaushal’s mom

Katrina Kaif wore a pink silk saree for Karwa Chauth celebrations with Vicky Kaushal and his family.

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News lifestyle Latest lifestyle News, Live Updates Today October 21, 2024: It will shock you how many kilos of sugar an average person consumes per year, according to researchers

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October 21, 2024