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Diabetic-Friendly
Diabetes Management: Nurturing Wellness Through Lifestyle Choices
Now Is the Time to Shop for Diabetes Mindfully
Diabetes Management: Nurturing Wellness Through Lifestyle Choices
Now Is the Time to Shop for Diabetes Mindfully
Spoiler alert!
If you are a diabetic or prediabetic and on medicines, there is one fact we want to draw your attention to that you might be overlooking. Your blood sugar readings currently look okay because of those medicines, but it still means that you are diabetic.
You need to make the effort to address the root cause.
Your medicine does a great job of symptomatically managing the condition, and while it does that, it is a chance for you to parallelly make lifestyle changes. As a matter of fact, even medicines work if you make lifestyle changes. You cannot take medicine and eat what you want.
Nutrition plays a critical role in how blood sugar levels plummet. There are certain eating approaches you must be guided on, should you want to truly manage your condition and prevent it from affecting other organs (like kidneys, heart, or eyes), as diabetes is a metabolic condition.
Are you eating according to your disease? For a diabetic, nutrition must focus on the following aspects:
- Stabilizing blood sugar levels
- Preventing the onset of other metabolic conditions that are
- closely related to diabetes (eg: hypertension, obesity)
- Combining foods in such a way that prevents steep rises and falls in blood sugars (flatten the blood sugar curve)
- Managing symptoms and complications associated with diabetes (eg: skin pigmentation, night urination)
- Reducing inflammation
- Boosting the immunity system
- Boosting insulin sensitivity
- Improving the overall quality of life
- Managing weight
Along with your medication, it takes simple lifestyle changes and shifts in nutrition to put your diabetes in a possible state of recovery or even get it to the lowest dosage of medicine by your doctor. How can we say this with conviction? Because it has worked for several patients who have been with us on our integrative programs.
We have created a diabetic shopping list of essentials that must be part of a shopping cart, which you can use as a guide to revisit your pantry. We hope it helps you.
Superfoods that have long been recognized for their scientifically supported potential to help individuals with elevated blood sugar levels.
Listing down a few of them for you to add to your pantry Today!
Sri Lankan cinnamon directly affects blood sugar levels in the body by preventing it from going out of control. It contains bioactive compounds, primarily cinnamaldehyde, which may improve insulin sensitivity and help cells better absorb glucose from the bloodstream. You can add cinnamon to your meals, to your food, to yogurt if you eat dairy, and to your green tea.
Apple Cider Vinegar
It has been shown that acetic acid in apple cider vinegar has an anti-glycaemic effect, which is related to reduced starch digestion or delayed gastric emptying, and helps stabilize blood sugar levels.
Turmeric
The extract of turmeric, curcumin, has a positive impact on controlling blood sugar levels. Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties. It may help lower blood sugar levels by enhancing insulin sensitivity and improving the function of insulin-producing cells in the pancreas. Turmeric also supports overall health, which is particularly important for individuals with diabetes who may be at higher risk for various health complications.Consider adding it to your diet in the form of powder, juice, capsules, and so on. Curcumin with black pepper helps improve its absorption.
In India, fenugreek is also called methi. Fenugreek seeds are rich in soluble fiber and active compounds that slow down the digestion and absorption of carbohydrates. This can lead to a gradual and more controlled increase in blood sugar levels after meals. Additionally, fenugreek seeds may stimulate the release of insulin and improve the body's utilization of glucose, making them a valuable addition to a diabetes-friendly diet.
Soaking the seeds overnight, eating them the next morning, and drinking the water daily have a marvelous effect on your blood sugar levels. Add more methi to your food in the form of seeds, powder, or capsules. Have methi post your meals if you want to control your sugar levels.
Pistachio
Because of the low glycemic index of pistachios, this nut has been shown to help lower blood sugar levels.
Green Coffee
Studies have shown that green coffee bean extract consumption, due to its high concentration of chlorogenic acid, can lower body weight and improve fasting blood sugar levels. Try Green Coffee with Cinnamon for the dual benefit of 2 ingredients.
Aloe Vera: Aloe vera is known for its potential to reduce blood sugar levels in individuals with type 2 diabetes. It contains compounds like glucomannan, which may help improve insulin sensitivity and lower fasting blood sugar levels. Additionally, aloe vera has anti-inflammatory properties and can aid in promoting digestive health, which can indirectly impact blood sugar regulation.
Millets: Millets, a group of small-seeded grains, have gained recognition as a valuable addition to the diet of individuals managing diabetes. These grains, including varieties like finger millet, pearl millet, and foxtail millet, are rich in complex carbohydrates, fiber, and essential nutrients. Millets have a low glycemic index, which means they release glucose into the bloodstream at a slower rate, helping to stabilize blood sugar levels. Additionally, their high fiber content aids in better blood sugar control and can reduce the risk of sudden spikes. Incorporating millets into your diet can be a smart choice for those seeking to manage diabetes while enjoying a diverse range of nutrient-packed foods.
Adding essential vitamins and minerals like B-Vitamins, Vitamin C, Vitamin D, Magnesium, Chromium, Calcium, Sodium, Potassium, Copper, Zinc, and Selenium can further support your journey to balanced health.
Vitamin D: Vitamin D plays a crucial role in regulating insulin, supporting bone health, and potentially improving insulin sensitivity, which can contribute to more effective diabetes management.
Magnesium: Magnesium enhances insulin function, promoting better control of blood sugar levels in individuals with diabetes.
Vitamin C and E: These vitamins not only help boost immunity but also work alongside other essential vitamins and minerals to maintain balanced blood sugar levels.
Certified and Clean Supplements: Consider incorporating supplements like B-Complex , Curcumin, Zinc, and Green Coffee Beans with Chromium Extract into your daily regimen to enhance your diabetes management strategy.
B-Complex Vitamins: B-complex vitamins play a crucial role in converting food into energy and maintaining nerve health. This helps regulate blood sugar levels, boost energy, reduce the risk of neuropathy by enhancing nerve health, and improve metabolism.
Curcumin: Curcumin, present in turmeric, boasts anti-inflammatory properties that can potentially reduce insulin resistance, lower blood sugar levels, and enhance overall diabetes management.
Zinc: Zinc supports proper insulin function, facilitates wound healing, and bolsters the immune system.
Green Coffee Beans with Chromium Extract: Green coffee beans contain chlorogenic acid, which may enhance glucose metabolism. Chromium, on the other hand, improves insulin efficiency, contributing to better blood sugar control for individuals with diabetes.
Exercise and Yoga: Your Body's Best Allies: Engage in a well-rounded fitness routine, which may include yoga asanas like Pranayama, Balasana, Vajrasana, and Dhanurasana. Complement your exercise regimen with a 10-minute walk after meals to aid digestion and regulate blood sugar levels.
Incorporating yoga practice into daily life helps to gain good glycaemic control, as well as to reduce the risk of complications in people who have diabetes. Incorporating these superfoods into a balanced diet can provide natural and nutritional support for individuals managing diabetes. However, it's important to consult with a healthcare professional or registered dietitian to ensure these additions align with individual dietary needs and any ongoing diabetes management plans.
Going from Stress to De-stress: Stress can significantly impact diabetes management as it triggers the release of stress hormones like cortisol and adrenaline, which can lead to elevated blood sugar levels. Chronic stress can also affect lifestyle choices, such as unhealthy eating habits and a lack of physical activity, both of which are risk factors for diabetes. Investing in sacred mantra bowls, a meditation pillow, and essential oils can be an effective way to combat stress and promote better diabetes control. These mindfulness tools create a serene environment for meditation and relaxation, reducing stress levels. Regular meditation with the soothing sounds of mantra bowls and the use of calming essential oils can help stabilize blood sugar, improve insulin sensitivity, and empower individuals to make healthier lifestyle choices. By embracing these holistic practices, individuals can enhance their overall well-being and better manage their diabetes, all while enjoying a more peaceful and balanced life.
You Care Tips:
- When indulging in desserts, follow up with fiber-rich foods like nuts or seeds and stay active throughout the day.
- Incorporate soaked Sunflower Seeds into your diet, add ghee to your meals to lower the glycemic index, and explore gluten-free alternatives like Sama Chawal.
- Manage stress through meditation, pranayama, or engaging in hobbies, and prioritize quality sleep.
Things to Avoid:
Avoid simple carbohydrates, white sugar, white bread, and processed foods that contain MSG. Avoid skipping meals, eating too many fruits, and excessive dairy intake. Be cautious with jaggery, as it can impact blood sugar levels similarly to white sugar.
We've also curated a selection of guilt-free indulgences that can be enjoyed in moderation without compromising your health. These treats are sugar-free, crafted using millet flours, feature premium chocolate, and incorporate high-quality Indian ingredients, sweetened with natural date palm jaggery.
References:
- Gray A, Threlkeld RJ. Nutritional Recommendations for Individuals with Diabetes. [Updated 2019 Oct 13]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-.
- Perera PK, Li Y. Functional herbal food ingredients used in type 2 diabetes mellitus. Pharmacogn Rev. 2012;6(11):37-45.
- Alkhatib DH, Jaleel A, Tariq MNM, et al. The Role of Bioactive Compounds from Dietary Spices in the Management of Metabolic Syndrome: An Overview. Nutrients. 2021;14(1):175. Published 2021 Dec 30.
Always remember that products can’t work alone, magic is not in formulas but in YOU. With balanced diet, good sleep, emotional detox, changing lifestyle will bring power and efficacy to the product.
DISCLAIMER : No products are a replacement for any medication or medical treatment. Please make an informed decision and keep your health profession in loop before introducing any new product especially if you have medical conditions.
