15 Leaves that are Good for Diabetes

Leaves good for Diabetes

Health management during diabetes is a bit daunting task but all your troubles can be simplified with accurate knowledge. Once you rectify what all your body needs to fight the disease, you can speed up your recovery process and tackle your health issues with great ease.

Nearly, 1 million cases of deaths are reported as a result of diabetes worldwide. The most prominent factors responsible for this are lack of awareness and subsequent inheritance of appropriate measures within the right time to deal with the problem. As a result, the situation slips out of the fist.

Diabetes requires long term medication, regular diagnosis, and maintenance of a perfectly balanced diet. It is extremely beneficial to switch on to some natural supplements which will boost up your diabetes management strategy. Apart from your regular basic medicines, you must acquire the advantages that some of the natural herbs and leaves offer you.

Why you need to know about ‘leaves that are good for Diabetes’ and their unparalleled benefits

Any natural product avoids the chances of side effects and other undesired outcomes. Further, they enhance up your body’s ability towards the remedial process.

If you are also looking out for some potent natural supplements to add up to your remediation, then today is a lucky day for you. We will get you covered up with the best information.

Let’s explore the complete array of leaves that prove to be a boon when it comes to lowering blood sugar and the prevention of diabetes, naturally.

1. Banaba leaves

The leaves of Banaba are loaded with triterpenoid glucose and other phytochemicals. These phytochemicals are primely responsible for healing up damaged insulin receptors of the body thereby lessening insulin resistance.

The efficacy of this plant is further improved due to the presence of corosolic acid and ellagitannins found in its leaf extracts which are known for having hyperglycemic effects and lower blood sugar. Besides, leaves also contain dietary fibers along with magnesium and zinc preventing obesity and weight gain.

Banaba leaves

2. Holy Basil leaves (Tulsi leaves)

Holy Basil, commonly called Tulsi is a tropical annual herb that grows up to 18 inches. Apart from its religious significance, it also acts as prodigious ayurvedic medicine and finds application in the treatment of several diseases.

Juice of tulsi leaf extracts reliably helps in bringing down increased blood sugar levels. You can add it to your tea and other healthy juices to obtain remarkable benefits.

3. Leaves of Shatterstone

You may be knowing this plant more commonly by the name of Bahupatra or gulf leaf flower. Shatterstone is literally a weed belonging to the genus Phyllanthus. It is about 1½ feet tall with small yellow flowers. The leaf extracts of this plant decrease insulin resistance, prevent the rise of blood glucose after meals and diminish hemoglobin glycation.

It also helps to abolish all the excess glucose from the bloodstream by transporting it to the liver and increases the glycogen content in the liver. The leaves of Shatterstone contain essential chemicals that have liver-protecting, anti-inflammatory, antibacterial and hypoglycemic effects. It finds its most common application in terms of weight loss remedy.

Leaves of Shatterstone

4. Dandelion leaves

Dandelion is actually a weed but still it’s leaves have the potential of controlling blood sugar levels during diabetes by stimulating the pancreas to produce more insulin.

Data interpretations of the tests performed on diabetic mice unleash that dandelion leaves can successfully regulate blood sugar levels to the optimum range and keep a check on cholesterol levels too.

Chemical composition of leaves includes lactones, taraxacum, triterpenoids, pectins, potassium, tannins and beta carotene which are powerful enough to keep blood sugar within safe limits.


5. Curry leaves

Curry leaves are commonly used as garnishing ingredients for dishes in India and neighboring countries. People call it Kari Patta in the Hindi language.

Consuming curry leaves in case of diabetes has proven beneficial for the purpose of curtailing blood sugar levels. Not only this, extracts of the leaf are effective in regulating biochemical indices allied with diabetes as well as lowers oxidative stress developed during diabetes.

Oxidative stress is developed when there is an imbalance between the production of free radicals in the body and the body’s ability to detoxify those radicals. These radicals are reactive oxygen species that are produced as a result of excessive glucose. This means more is the level of glucose in your body, more are the chances for the generation of free radicals, hence more likely you become prone to oxidative stress.

6. Gumar leaves

Gumar leaves play a role similar to that of “sugar destroyer” and therefore is a must-have herb to include in your lifestyle if you are diabetic.

The magnificent properties of Gumar leaves enhance insulin activity and promote better utilization of glucose by body cells thereby diluting its amount in the bloodstream.


7. Collards leaves

Popular known as collard greens among Americans and kale in the Indian subcontinent. The leaves of collards are an edible and exhaustively rich source of vitamin C, vitamin A, and vitamin E.

The presence of niacin in leaves is even more advantageous as it eliminates the threat of elevated blood sugar levels. Also, collards have a low glycemic index, particularly containing antioxidant “alpha-lipoic acid” which is enormously good at lowering blood glucose, increasing insulin sensitivity and keeps you off from the risk of developing numbness in case of chronic diabetes.

8. Ivy gourd leaves

This is known by several names – Kovai, little gourd, baby watermelon, Tela Kucha and Tindola. These tropical plants are broadly used both as vegetable and household remedies. These leaves have the latency to cure miscellaneous diseases including diabetes, asthma, jaundice, leprosy, constipation and even sexually transmitted diseases such as gonorrhea. Moreover, the leaves contain substances that are anti-inflammatory, antiulcer, antimutagenic, hepatoprotective, analgesic and what not.

9. Aloe Vera leaves

Although Aloe vera is popularly used as a skincare gel, many people might not be aware of its astonishing benefits for diabetes.

The leaves of Aloe vera contain a sticky substance called “aloe”.The Aloe gel extracted from the inner portion of leaves contains a number of phytosterol compounds that have been isolated by researchers and these compounds are found to ameliorate blood sugar and glycosylate hemoglobin levels as observed by the experts.

So, from now onwards if you have got this amazing plant potted in house, you can exceed its use towards managing your diabetic health too besides your skincare.

10. Blueberry leaves

Blueberry is a medium-sized shrub belonging to the genus “Vaccinium” and bears edible berries. The leaves of this plant naturally monitor and lower blood sugar. Further, they help to minimize the eye-related disorders that arise due to diabetes and can tackle diabetic angiopathy.

Leaves are also found to be loaded with high chromium content but still a lot more research is needed to unlock the complete potential of this miraculous plant.

11. Mango leaves

You need to take precautions while eating mangoes during diabetes but mango leaves are going to behold you with unparalleled health benefits during elevated blood sugar levels. Mango leaves are found to be helpful in managing diabetes. Tannins present in leaves have the efficacy to treat pre-diabetes, cardiovascular and eye-related ailments.

Remember, its raw leaves are to be consumed and not the ripen ones. Either tear it in pieces and directly eat them or grind the plucked leaves into a fine powder after drying in sunlight to drink along with water.

12. Guava leaves

You will probably not throw guava leaves away next time after knowing their tremendous benefits for diabetes. The leaves contain a good amount of antioxidants, vitamin C, flavonoids, and Quercetin. Drinking tea made with soaked guava leaves will bring down you’re raised up blood sugar levels.

You can purchase readymade guava leaf tea wrapped in tea bags from the local stores and online sites, whichever you find more convenient.

13. Neem leaves

Neem is a tropical plant that grows immensely across India. It is an integral part of Indian Ayurvedic culture and used for curing several diseases and blights for long times. Leaves of this valuable plant have an abundance of flavonoids, glycosides and antiviral compounds.

Studies find that neem is able to curb diabetic symptoms in non-insulin depends on diabetic patients too. As for the people with high blood sugar, it is a highly recommended herb which can definitely relieve you from the problem of a spike in blood sugar. Either chew the leaves or drink it with water and other juices you prefer for your diabetes routine.

14. Insulin leaves

Insulin leaves come with an eloquent amount of corosolic acid in them which has been reported to bring down blood sugar levels at rapid rates within 1 hour of its entry in body. It is the most preferred leaf to adopt during diabetes for this eminent reason.

Insulin leaves are scientifically termed as Costus igneus and are especially active in type 2 diabetes. It increases the activity of the pancreas making it produce more insulin to counterbalance the excessive glucose in the blood.

15. Green leafy vegetables

All green leafy vegetables are greatly favorable considerations for better diabetes management because they provide our body with plenty of vitamin C which reduces inflammatory effects and rising blood sugar levels or high blood pressure. The best recommendations are spinach, kale, broccoli, cabbage, and lettuce.

Related Read: 5 Good and Bad foods for Diabetes

Concluding words

Nature has blessed us with a variety of resources to a massive extent with the help of which we can triumphantly overcome all our hurdles. No matter how monstrous a particular disease may seem to be, we have got enough abilities and asses around us. One such asset is in the form of natural leaves which are going to boost up your healing process and treatment therapy for sure.

It’s always up to us how well we utilize those powerful resources of nature for our healthy well being. Therefore you must implement and involve these astounding leaves in your diabetic menu and get the essence of the countless benefits they bring. It is quite easy and simple to include these leaves in your diet as many if they are edible as such, you just need the courage to bear the awful bitter taste for a while but you can willing to do that for the sake of your good health, right?

The most convincing fact is that you can manage fabulous diabetic health without many efforts and there is no need of spending much money as well, that is something to think of! Natural products will never deceive you rather they are only going to lift up your health and ramp down your blood sugar.


1. Randomized placebo-controlled, single blind trial of holy basil leaves in patients with noninsulin-dependent diabetes mellitus
2. Antihyperglycemic and hypolipidemic activity of aqueous extract of Cassia auriculata L. leaves in experimental diabetes
3. Antioxidant and anti-diabetic potential of Passiflora alata Curtis aqueous leaves extract in type 1 diabetes mellitus

Top 5 Good and Bad Fruits for Gestational Diabetes

Did your doctor tell you that you have Gestational Diabetes? First of all, a huge CONGRATULATIONS on your pregnancy news!! We are just as excited as you are! And well no need to worry we got you all covered in this article about what is gestational diabetes and the top 5 good and bad fruits for gestational diabetes. And on top of it as it is said worrying is bad for the little one. So, stop worrying let’s get on with it!

What is Gestational Diabetes?

A raised blood sugar level above the normal values while you are pregnant is called gestational diabetes. It just means you did not have a raised blood glucose level before being pregnant and the condition was diagnosed after the pregnancy. This usually goes away after the pregnancy is over but in very few cases, it might lead to a life long Type 2 Diabetes.

It usually develops after 24 weeks of pregnancy. Normally gestational diabetes is quite symptomless except for the few typical symptoms of diabetes like an increased compulsion to urinate, increased thirst and uncontrollable hunger.

Pregnancy itself is tiring but this might just get you tired even more. There is no absolute cause for gestational diabetes but certain factors like prior history of another gestational diabetes, family history, being overweight or having high blood pressure are found to increase the chances of gestational diabetes according to studies.

For the diagnosis of gestational diabetes, a laboratory diagnostic test called OGTT or Oral Glucose Tolerance Test is done. This test is usually done in the 24th to 28th week of your pregnancy. In this test, you would be required to take a blood test in the early morning after 8-10 hours of fasting and then you will be given a glucose drink.

Subsequently, after 2 hours another blood sample would be taken to check the way that glucose drink was taken care of in your body. And if the glucose levels exceed a certain range you can be diagnosed with gestational diabetes. Expecting a baby and still did not take the test? Do it now after consulting your gynecologist!!

Why eat certain fruits and avoid others for Gestational diabetes?

Gestational diabetes occurs when your body is unable to utilize the insulin properly or enough insulin is not available according to the requirements.

This leads to an increased level of glucose in the blood which travels via the placenta to reach the growing baby and the baby’s pancreas tries to produce more insulin to counter this. But that is not enough and the extra glucose is stored as fat in the baby, thus making it grow large in size and is called ‘Fat Baby’.

This also increases the risk of premature birth and increased amniotic fluid which can interfere with a smooth delivery. As for the baby, it might even lead to permanent diabetes later in life.

In extremely rare cases that might even lead to a stillbirth (baby born dead) and we do not want to take any chances.

So, it is absolutely essential to bring that level of blood sugar down for the well being of you and your beloved little one and for that, you need to keep track of what are the good fruits and what is best avoided.

Some fruits have a high glycemic index with means they raise the blood sugar more than the ones with a relatively low glycemic index.

A glycemic index above 70 is considered high, between 69 and 56 normal and 55 or below is considered low. Here we will discuss the top 5 good and bad fruits to check that blood sugar level in gestational diabetes. Let’s get started!

Top 5 Good fruits for Gestational Diabetes

1. Cherries

Cherries reportedly have a glycemic index around 22 which is really low glycemic index and is among the fruits with the lowest glycemic index. So, have plenty of cherries.

It will not only help with the hunger issue but cherries have other properties as well. They help to lower your blood pressure in case you have high blood pressure, lowers the weight in overweight people, helps you to sleep well and also lower the chances of heart diseases and a heart attack which is increasingly seen in people with high uncontrolled blood sugar. And most importantly, being a woman, your first priority must be to look younger and cherry possesses anti-aging properties and is just perfect!

2. Apples

 “An apple a day keeps the doctor away”

Seems like this age-old saying is not completely untrue after all! Apples have a glycemic index of 36 which is a low glycemic index and hence safe for you to eat. Also, apples have good amounts of fibers in them to ease your bowel movement, and plenty of antioxidants to help defend your body better by promoting a good immune response.

Apples lower your blood pressure, lower the chances of you developing cancer and cardiovascular complications. So, grab that apple and take a bite now!

3. Oranges


 Next comes oranges with a glycemic index of 40 which is a low glycemic index as well. Oranges are found to decrease that blood sugar level effectively so it is highly recommended in gestational diabetes.

It has vitamin C, raises the body’s immunity level, keeps that high blood pressure under control in hypertensive individuals, decreases cholesterol level and hence prevents heart diseases. Also, it is good for the skin and so indulge yourself in orange without delay!

4. Strawberries  

Who doesn’t like these pretty red fruits? We all do! And now you have a reason to eat them even more. Strawberries have a glycemic index of just 41 which is quite low. In addition, they have more actually more vitamin C content than even oranges! And not only that they also have vitamin B9 and antioxidants.

Being so packed with nutrients and still managing such a low glycemic index makes it a huge favorite among diabetics!

They up your body’s immune game and also watch that sugar level. So, what are you waiting for? Grab them now while they are still fresh!

5. Grapes

Next in line comes grapes with a low glycemic index of 53. This particular fruit item has got so many benefits that it’s so much difficult to state all of them at once. Grapes are rich in so many vitamins and minerals, and antioxidants.

In short, they help reduce the cholesterol level, reduce the blood sugar level, protect against certain infections, strengthen your bones, protect against cancer and so on and on.

They are also good for your eyes and delay your aging. Do you need any more reasons as to why you should finish that bowl of grapes immediately? I guess not.

That concludes the list of top 5 good fruits for gestational diabetes.

Top 5 Bad fruits for Gestational diabetes

1. Watermelon

Yeah, nothing better than a juicy ripe and preferably chilled watermelon on a hot summer afternoon. I am inclined to totally agree with you here. But on a more serious note, watermelons have a glycemic index of around 76 which is quite high and hence absolute moderation is essential when it comes to watermelons.

They level up the blood sugar level quite a bit and quickly and hence are best avoided in gestational diabetes. But if you really must eat then do keep a check on the portion size you intake and club it with other fiber-rich and healthy foods.

2. Pineapple

 Just the smell of a ripe pineapple even gets the mouth-watering. Everyone loves this juicy and sweet fruit.

Pineapple has a bitter side to it too and that is, it has a moderate glycemic index of around 59, which makes it a zone diabetics do not really want to enter. It might have Vitamin C but the sugar content is high enough to cancel the beneficial effects.

Frozen pineapple though has a lower glycemic index and is a good substitute if you compulsorily want to eat it. But again, let me remind you that moderation is essential even here. So, you have to watch the portion sizes and eat it with other healthier options.

3. Overly ripe mangoes

 Summers are incomplete without this king of fruit! We wait all the year for this particular fruit. But if you are diagnosed with gestational diabetes then it is better if you just let this summer go without consuming this fruit.

Overly ripe mangoes have a moderate glycemic index of around 56. The riper the fruit the more is the sugar content and hence more glycemic index.

Mangoes in general also have very high carbohydrate content and as such, it is in the best interests of a diabetic to avoid them. So, make an effort and say NO to ripe mangoes for just one summer. It is pretty much doable, right mommy?

But there’s no harm in indulging in the unripe ones! Have that spicy mango pickle no problem and give us a smile.

4. Overly ripe bananas

 Bananas are an irreplaceable component of a healthy morning breakfast along with that buttered toast and boiled egg. Yeah and I cannot blame you! But overly ripe bananas that are bananas having brown spots over them have a wide range of glycemic index values and minimum is 54.

The glycemic index varies widely and can be even 70 or more. So, it is better avoided in diabetics or preferably ate in moderation. You can also substitute overly ripe bananas with those that have a green outer cover and make sure to eat them before they turn yellow and get those brown spots. That is just an indicator of increased sugar content and so eat wisely!

5. Dried apricots

 Dried apricots may seem all sweet and good but diabetics should really steer clear of dry fruits and most importantly dried apricot. The glycemic index of dried apricot is around 53 which is moderately low. But the problem lies elsewhere.

Dried fruits just are devoid of the water content which tends to make us eat more of them to feel full and as a result that might significantly increase the blood sugar level and it is particularly dangerous if you have gestational diabetes.

It is always better not to take any risks when you are pregnant so we have to cut these off for a bit too. And if you really must eat them then please consciously make an effort to limit the number of dried apricots you choose to consume. That is all about the top 5 bad fruits that should be avoided as much as possible in gestational diabetes.

Bottom line

Gestational diabetes is nothing to be worried about. It will automatically go away once the gestational or pregnancy period is over. Rarely it does lead to life long diabetes but again that is just extremely rare and we need not worry about it now and let us hope for the best.

That being said, let me tell you a relieving fact. Gestational diabetes does not take away all your fruit freedom though. You can of course occasionally indulge in the fruits with high glycemic index but again WATCH IT! Nothing is good in excessive amounts and nothing is that bad when taken in a small amount.

Moderate your eating consciously. Since being gestational diabetes commonly occurs in overweight women so it is always better if you try and lose those extra pounds. Consult your doctor and also check out some fun exercises on the internet! Additionally, physical activity also maintains that good blood circulation and it is really helpful for the little one, so why not?

So, follow the do’s and don’ts and stay safe and healthy during the remaining months of your pregnancy. I wish you all the best and yeah congratulations once again on your pregnancy!

I hope you found this really helpful and informative and see you soon in our next article!




What is the Best Diabetic diet during Pregnancy for Indians?

Diabetic diet during Pregnancy

Diabetes during pregnancy can have two major forms. Either it can be gestational diabetes which develops particularly during diabetes and doesn’t have any past history or it can be ongoing diabetes of type 1 or type 2 with which the person is already diagnosed and that further creates the need for more intense care throughout the term.

In India, people mostly have meals rich in carbohydrates and less in protein. Contrary to this, an ideal diabetic diet during pregnancy should be more in proteins and less in carbohydrates, that is why Indian women need to put special emphasize on the kind of food they eat during pregnancy. This proportion gets even worse in rural areas. The prevalence of gestational diabetes in India is somewhere between 15% – 40%, Punjab and Uttar Pradesh being major contributors every year. Now that is something to worry about and all these poor ratios directly correspond with improper diet and lack of other healthy habits in expectant mothers.

Complications linked with diabetes during pregnancy

If a woman is already suffering from diabetes, her concerns bloom up as pregnancy puts more demand on the body for healthier nutrients and increased stamina.

On the other hand, the majority of women are likely to develop diabetes during pregnancy duration itself somewhere between 24 – 30th week. Gestational diabetes arises when the body’s insulin production is not enough to counterbalance with placental hormones. To give you a better illustration of the problem, the placenta is an organ that specifically develops during pregnancy and forms a bridge between the developing fetus and your body.

Apart from its major functions of providing blood, oxygen and essential nutrients, it does produces some hormones necessary for good growth and development of the fetus. As the baby grows, the placenta produces more and more hormones and ultimately, a stage comes when these hormones of placenta surpass the amount of insulin triggering a rise in blood sugar levels.

Here is the basic synopsis of the complications that may occur as a result of gestational diabetes :

  1. Miscarriages – the condition which is the worst nightmare for every mother but however, the truth is that high blood sugar levels during pregnancy can cause birth defects, miscarriage, and severe other complications.
  2. Macrosomia – babies born to diabetic women are bigger in size and possess more weight, a condition called “macrosomia“. As mothers have high sugars in their bodies, their babies also acquire excessive sugar through the placenta. This stimulates the baby pancreas to produce more insulin and excess of sugar is absorbed by cells of the liver and entire body converting them into fats and it is a well-known fact that more the amount of fat in the body, more will be the weight of the body.
  3. Need for cesarean delivery – such kind of babies will be too large to be delivered through the birth canal. Consequently, normal delivery is not possible and doctors go with the decision of performance cesarean or C-section delivery.
  4. Premature delivery – early births or premature deliveries are other common conditions linked with gestational diabetes. Doctors also recommend it as when normal delivery through the birth canal can not be possible due to the larger size of an infant.
  5. Respiratory disorders – lungs aren’t mature enough and strong which makes breathing difficult for newborn babies. Doctors assist the newly born with extra care and medication.
  6. Hypoglycemia – babies born to women with diabetes are more often prone to low blood sugar levels after parturition, probably because their insulin levels are already much higher. Intravenous intake of glucose is recommended by doctors under such situations.
  7. Shoulder dystocia – this is when the baby sustains several injuries during labor because the head of the infant gets stuck inside the mother’s pelvic region. The most affected area is the collar bone of the baby.
  8. Type 2 diabetes – babies born to mothers suffering from diabetes are likely to develop type 2 diabetes in their later life.

Prevention and control of diabetes during pregnancy 

Women with pre-existing type 1/type 2 diabetes as well as those with gestational diabetes can still have healthy and smooth pregnancies provided that they persuade the strict adoption of all necessary measures and medications as instructed by their specialists and dieticians.

Gestational diabetes generally develops around the 24th week of pregnancy yet to substantiate the good health of mother and child, doctors conduct all the compulsory tests as a part of the prenatal care plan. Increase your visits and consult your physician more often during the gestation term even when you feel comfortable because sometimes the symptoms appear delayed but our small careless acts can cost us a lot. Be extra alert if you are meeting any of the following criteria;

  • Age greater than 25
  • Family history of someone developing similar issues during their pregnancy
  • You are obese or have more weight than usual

The risk of gestational diabetes increases four folds under the above-mentioned factors. Make sure you are able to abolish all such things or else be well-prepared for crucial health precautions for your pregnancy period.

The symptoms that appear are common as in type 2 diabetes, for instance, you will feel thirsty more repeatedly with regular trails of nausea, vomiting, headache, and frequent urination follows. If you have increased blood sugar, then there is a fair probability that you will be having high blood pressure too, particularly during the pregnancy term. Preeclampsia is when pregnant women suffer from high blood pressure accompanied by protein deficiency, change in vision, fierce headaches extending the threat to malfunctioning of organs like kidney and liver.

Doctors preferably execute with HbA1c test to check for diabetes during the gestation period as this accurately gives an overview of blood sugar of body over the time period of the preceding three months. Some more inclusions can be made towards successful monitoring of hyperglycemia in expectant mothers;

  • Turn on to healthy food low in saturated fats and calories to curb obesity and blood sugar spikes
  • Eat more of fruits rich in fiber and green leafy vegetables
  • Exercise at least 30 minutes daily. If you find it troublesome to continue for 30 minutes then take regular breaks in between the short term workouts. Even simple deep breathing mediation therapy is a promising therapy to alleviate your health.
  • Weight management is the key to governing your blood sugar levels, especially during pregnancy. Although weight loss is something not considered for expecting women you may have to lose some calories if you are already obese or overweight to lessen the chances for the arrival of further complications.
  • Consult the doctor as early as possible while diagnosis for other childcare check-ups.

Ideal diet for diabetic Indians during pregnancy

People with diabetes require continuous medication and spanning of disease with a perfectly balanced diet coupled with good humor and a healthy mind. Only then, diabetes can be triumphantly controlled by the patient. The conditions get more convoluted when diabetes synergizes pregnancy. Now, obviously, the body will demand extra care and nutrition to cope up with the multifarious changes happening in the physiological system of human beings. Each and every expectant woman must know about all that to indulge as well as what to eradicate from the diet.

Get a glimpse of the best nutrients and food to perfectly satiate your diabetic needs during pregnancy.

Folic acid more commonly known as vitamin B9 is a vitamin with multiple benefits the body requires for healthy growth and development. If you consume it during your term, it will protect your baby from neural tube defects, therefore, you must add it to your diet chart.

folic acid Diabetic diet during Pregnancy

Additional protein demand is put forward by the body to maintain the hormonal imbalances and a lot of other biological phenomena happening in the body at the time of expectancy. Normally, your body demands 60 grams of protein a day but this amount is further extended to 80 grams per day in pregnant women. An additional 20 grams of protein is going to play a significant role in providing you the strength to survive the changes your body is going through. These changes prominently consist of the widening of the uterus, strengthening of the myometrium to carry the baby inside the womb, development of mammary glands, proper functioning of glands which synthesize and secretes essential hormones for favorable pregnancy.

Milk, pulses, kidney beans, legumes, and lentils are excellent sources of proteins, especially vegetarians. Non-vegetarians can go for seafood as well. Besides, protein has the remarkable property of curbing the postprandial rise in blood sugar levels which makes them the most dominant nutrient to inculcate in pregnancy diet charts.

Switch to complex carbohydrates rather than simple and refined ones.

Some of you might not be aware that carbohydrates also come in compositional variations among them. Complex carbohydrates are just like strings of myriad sugar molecules bundled together as long entangled chains. These carbohydrates are appreciably good to eat for controlling hikes in blood sugar levels as they are packed with vitamins, minerals, and fibers much exclusively needed by the body. Instead, simple and refined carbohydrates accelerate the blood sugar to threatened aspects. He best sources of complex carbohydrates are peas, whole grains, vegetables, millets, and beans.

Never skip meals because this can make you obese. Also, do not eat too many calories at once. Divide your calories among the interval of three meals appropriately and make sure you are not eating more carbohydrates than the permitted amounts.

Orange Diabetic diet during Pregnancy

Low Glycemic Index (GI) foods with value no more than 50 should be given preference. These can be whole-grain cereals (not starch cereals), vegetables like peas and raw carrots, fruits such as apples, oranges, and strawberries.

Unsaturated fats are deemed as the most healthy type among all the fats. These assist the body to meet the extra burden which pregnancy and diabetes together impose on you providing you sufficient stamina and energy. After all, fats are known to be a storehouse of energy and provide strength in times of emergency and long term needs. To get enough of unsaturated fats, eat nuts, olive oil, avocados, and peanut oil.

Diabetic diet during Pregnancy

Must have bedtime snacks as a part of the diabetes management routine. You might be wondering why doing this is so important? This is to curtail the crisis of low blood sugar levels in the morning literally termed as ” Somogyi effect” for which the reasons are not so apparently known. The most suitable bedtime snacks list encompasses milk, fruits, nuts, cucumber slices, roasted chickpeas, sugar-free Greek yogurt, popcorns, boiled eggs, and apples. 

Foods to avoid for diabetes during pregnancy

Refined carbohydrates need to be entirely eradicated out of your diet chart for better health management. These are extremely hazardous for people with any type of diabetes. Highly processed foods, ketchup, alcohols, and fast foods are some potential foods containing such undesired carbohydrates.

Starchy foods are another unwholesome diet for the same problem. Rigidly distant away potatoes, white bread, white rice, and pasta.

Eatables with extra added sugars which possibly are cakes, biscuits, puddings, pies, candies, soda and of course, readymade juices for which we often have cravings but right at this moment health is more important than anything else not just for yourself but also for the sake of your young one which is perhaps the incredibly valuable to you.

Concluding words

Diabetes is becoming an ever-increasing disease day by day grudging numerous victims each year. Moreover, diabetes during pregnancy is even more deplorable situation. All the medications and remedies need to be doubled up to meet the heightened burden raised by pregnancy bonded with the disease. As far as talking about diabetic diet during pregnancy, particularly for Indians, they need to improve a lot upon their diet primarily when we know that rice is the staple food of the majority of people here but this rice is something not at all an adequate choice for diabetics.

A lot of more refinements are needed for precisely tracking and tackling diabetic impediments during pregnancy. A healthy diet through balanced regular meals integrated with continual exercises and checkups along with other medications will altogether help to conquer the difficulty. The bottom line is that women with diabetes can definitely have hurdle free pregnancies once they retain correct insights of the problem so that they can be prepared in advance and follow all the right measures in a disciplinary intact manner.

What to do when Blood Sugar is High?

What to do when blood sugar is high

Increased blood sugar, particularly referred to as “Hyperglycemia” in scientific terms is a condition that arrives when blood sugar levels of the body increase beyond the normal range. ‘What to do when blood sugar is high’ is a common issue faced by most of the individuals with Diabetes. What actually happens is that to keep our blood sugar in the optimal range, the pancreas present in our body produces a hormone called insulin which stimulates the cells to absorb glucose and store it. But when the body lacks enough insulin or if insulin fails to work appropriately, glucose now cannot be absorbed by the cells and remains in bloodstream causing blood sugar levels to rise drastically above the safe limit leading to numerous health issues.

The prevalence of diabetes is increasing in a vigorous manner worldwide with approximately 425 million people presently dealing with the problem of elevated blood sugar. This proportion is expected to inflate up to 625 million by 2035. Hence, making people familiar with the appropriate measures is the need of the hour.

Causes for High Blood Sugar Levels

Before you try and adapt methods for lowering blood sugar, you must know the evident causes which are responsible for spiking up the blood sugar levels. This helps you to understand the problem of high blood sugar comprehensively and get solutions with the right approach.

Different kinds of diabetes are responsible for raising blood sugar levels if proper prevention is not taken. You might be familiar with type 1 and type 2 diabetes, if not, then now you will be.

Type 1 diabetes is the condition when the immune system attacks beta cells of the pancreas which produce insulin. As a result, insulin production gets ceased and the body is unable to meet the insulin requirement lifting up blood sugar levels. People with type 1 diabetes must regularly take insulin either through injection or pills administered orally and require an insulin pump to keep a check on blood sugar levels.

Type 2 diabetes is said to occur when the body produces insulin but its amount is not sufficient enough to meet the demands of the body or it resists insulin.

Insulin resistance is a well-known cause of type 2 diabetes which is due to improper functioning of insulin. The body doesn’t a response to insulin anymore and cannot stimulate cells to absorb glucose. Therefore, this glucose enters the blood hiking up blood sugar.

Gestational diabetes is the one which occurs when the body develops insulin resistance and high blood sugar levels are encountered during pregnancy.

Carbohydrates are the major cause of driving blood sugar levels to accelerate disastrously. They are complex sugars that get broken down to simpler sugars in the form of glucose which then enters our bloodstream. The more you consume food containing carbohydrates, the more likely your blood sugar levels will rise accordingly. Intensive studies find that consumption of sugar above optimal levels is related to the development of insulin resistance by the body. Hence, you need to be forethoughtful regarding the amount of your sugar intake.

Foods with a high glycemic index pave a greater threat to the heightening of blood sugar levels.

The glycemic index literally means the measure of the relative ability of any carbohydrate to raise the levels of glucose in the blood. Conversely, foods with a high glycemic index are quickly digested and absorbed by the body resulting in a rapid rise in blood sugar levels.

Instant remedial solutions for quickly bringing down raised up blood sugar levels

There are times when blood sugar levels are uncontrollably raised up. To cope up with the situation, you must be ready with some instant solutions to revert back your raised up blood sugar levels to normal again and get immediate relief.

Instant remedial solutions

1. Drink plenty of water – whenever there is an increase in blood sugar levels, the very first and foremost thing is to keep the body perfectly hydrated. If you are suffering from Hyperglycemia but not drinking plenty of water, there are high chances that you will be lying on the hospital bed in the near future. There is a subtle physiological phenomenon behind this.

When the body is dehydrated, the vasopressin hormone is released by the hypothalamus whose function is to prevent loss of water from the body. Vasopressin causes kidneys to retain fluids as a result of which body cannot flush out excess of sugar through urine. Now, this sugar has to reside in our body within our bloodstream. Moreover, vasopressin stimulates the liver as well to release sugar into the blood thereby making the situation even worse.

Hence, make sure to keep yourself fully hydrated in case of increased blood sugar.

2. Exercising a little can help a lot – even a light exercise done for a short time interval can instantly lower down your blood sugar to an appreciable extent.

But you have to be extra careful with this remedy. If the amount of ketones in your body is high, the condition generally termed as Diabetic Ketoacidosis, then you should not exercise at all as it will raise your blood sugar even more. You need to properly get diagnosed and know everything well about your health conditions in advance.

3. Eat a high protein food – having a protein-rich diet is a must during Hyperglycemia. Proteins serve you with dual benefits, it will keep your blood sugar in control as well as also provides essential amino acids to the body which are extremely required for healthy well being but cannot be produced by the body. Amino acids to stabilizes the blood sugar levels. Eat eggs, meat, pulses, dairy products, beans, broccoli, legumes, spinach and all that you can manage to get.

4. Get administered with an immediate dose of insulin – You must consult your doctor either through a physical visit or make a phone call, whatever suits your comfort zone at the moment. The doctor will accurately prescribe you the right amount of insulin dose to take during an emergency.

5. Put a limit on your carbohydrates input deliberately – limit all the eatables containing high carbs and sugars. Use calorie-free sweetener in place of table sugar.

Foods that decrease the risk of high blood sugar spikes

Foods that decrease the risk of high blood sugar spikes

1. Bottle gourd juice – people all over the world kick start their day with a mug of tea or coffee. But being a person with Hyperglycemia, you aren’t supposed to do that. Nothing can surpass the nutritious value of bottle gourd juice, a perfect beverage to give your day a healthy beginning. Its taste might irritate you for some time but the benefits are just incredible particularly in times of high blood sugar.

Rest, you are wise enough to make the choice.

2. Vinegar – This is something very common to find in Indian households in the form of preservatives for pickles.

Vinegar, especially Apple Cider vinegar can prove to be a boon for people having Hyperglycemia. From activating weight loss, cholesterol reduction to improving heart health and controlling blood sugar, it does it all with no harmful effects. This is a must include the thing in your diet chart if you want to tackle the problem of increased blood sugar with great ease.


3. Fibers – switching on to fibers during high blood sugar levels brings you surplus benefits. Fibers have two categories namely soluble fibers and insoluble fibers. It is the soluble fiber that can effectively reduce blood sugar levels and help you lead a healthy lifestyle. These fibers have the ability to slow down the absorption of carbohydrates in the esophagus. Additional advantage includes making your stomach feel full leading to reduced food intake and thereby eliminating the chances for obesity.


4. Consume foods with low glycemic index – foods with low glycemic index contain a low amount of carbohydrates in them which prevent glucose to build up in your body and eventually reduce the circumstances for rising blood sugar levels.

Green vegetables, raw carrots, kidney beans, chickpeas, and lentils are some of the very good options if you are ready to inculcate foods with the low glycemic index in your diet.

Drinking enough water a day keeps you on the safer side

5. Drinking enough water a day keeps you on the safer side – It is scientifically proven that people who drank at least 1 liter of water a day faced 25% less risk blood sugar getting high than the people who drank only 500 ml or less water per day.

An ideal amount of water a person with blood sugar spikes should drink is recommended to be 1.5 liters a day. Not to forget that dehydration makes your problem more adverse, so better to avoid such issues before they happen.


6.Berberine – A potent supplement to treat diabetes along with its further abilities to cure cancer, depression and cholesterol reduction.

Berberine is chemically a quaternary ammonium salt belonging to the protoberberine group of benzylisoquinoline – an alkaloid found in some plants. It is generally extracted from the roots of plants like barberry and goldenseal.

The working strategy of Berberine is such that it activates AMP-activated protein kinase which regulates the way the body uses blood sugar. Authentic studies made previously reveal that it enhances overall insulin sensitivity and stabilizes the blood sugar levels.

Thorne Research Berberine 500 is regarded as the best berberine supplement brand of 2019. You can get this or other similar products either through local stores or online sites.

Brown rice and Basmati rice

7. Brown rice and Basmati rice – Brown rice is definitely the best choice for your diabetes management. Brown rice is packed with fibers. Since fibers are not digested by our bodies, they don’t affect our blood sugar in any way.

Basmati rice, on the other hand, has the lowest glycemic index among all the rice types, that is, once digested it will release energy gradually maintaining stable blood sugar levels giving an essential contribution towards your health management.

8.Artificial sweetening agents – all the artificial sweeteners whether natural or artificial comes with no calories or very low calories, if any but still are 90 to 600 times sweeter than table sugar. Therefore, if you feel the lack of sweetness in your food, you can switch towards some trusted artificial sweetening products like Stevia, Tagatose, Saccharin, Aspartame, and Sucralose. These are available at local stores and online under different brand names. Some widely used brands are Sugarfree, Nunaturals, Splenda, Zevic, Nevella, Sugar twin and so on.

Related: Top 20 Indian foods for Diabetes control

Foods and drinks you must avoid to ensure better control over increased blood sugar

According to a widely quoted dictum, “Health is wealth” and obviously our health has to be our priority. Many other people’s lives and expectations are linked with our good health. Keeping the same in mind, here is the complete array of things you need to eradicate from your plate to have better control over the disease.

1.Refined carbohydrates – The prime reason for rising up of blood sugar levels is carbohydrates. Further, refined carbohydrates have a very high glycemic index favoring lifting up of blood sugar too far above than safer limits.

The amount of sugar an average person consumes in a day is reported to be 25g in women and 38g in men. However, the appropriate amount recommends for people with Hyperglycemia is 22g for women and 34g for men.

2. Bottled juices – bottled juices are one of the worst things to consume when your blood sugar is high as can be seen from the index of the packets that all the packeted juices are exhaustively rich in glycemic index and calories which will worsen your health for sure.

3.Caffeinated coffees – Researches unleash that regular consumption of caffeinated coffee can decrease the body’s ability towards insulin sensitivity and result in lifting up of blood sugar levels.

4.Honey – Honey is usually considered superfood in Indian Ayurvedic culture. Although it has remarkable potency to treat many diseases, it is still destructive in the case of the hyperglycemic conditions. A single tablespoon of honey contains about 17 grams of carbohydrates which means that the glycemic index of honey is extremely high causing a direct accelerating impact on your blood sugar levels.


5. Trans fats – Trans Fatty acids or trans unsaturated fatty acids, commonly called trans fats comes with several negative health impacts.

Doctors consider them the worst kind of fats to eat not just because it sets the risk for type 2 diabetes but also because it is associated with triggering heart-related diseases and increasing cholesterol levels as well.

Trans fats are a part of peanut butter, flavored yogurt, junk foods, and packaged snacks.

6. Sweetened cereals – compositionally, cereals contain 75% carbohydrates which are going to lift up your blood sugars making it a bad choice for bringing in your routine. Despite the nutritional claims marked on their packets, they are far less healthy for someone with high blood sugar.


7. Processed snacks – industrially processed snacks are abundantly loaded with calories and undesired materials. They are typically made with refined flour, often containing fast-digesting carbohydrates that rapidly accelerate blood sugar.

8.White rice and white bread – both white rice and white bread contain a peak amount of carbohydrates in them together with refined flour and low fiber content. That overall makes a really dreadful combination for the people who already have got their blood sugar levels raised.

Instead, you should turn on to brown rice for which the benefits have already been mentioned above.

Related: 20 Indian Foods to be Avoided in DIABETES

Shake hands with spices

Spices can help you a lot to bring down increased blood sugar back to normal. Some must consume spices include cinnamon, garlic, turmeric, and cloves.

 Cinnamon is the most loved spice among diabetic patients. The reason is that you can replace it in the place of table sugar or sprinkle it on the top of other foods and dishes you eat.

Cinnamon is known for improving insulin sensitivity of the body eventually improving your diabetic health.


Turmeric has been used as an Ayurvedic medicine for a long time due to its remarkable antiseptic and antioxidant properties.

Chemical complex named curcumin found in it impels your blood sugar levels to the optimized range. One of the best ways to include turmeric in your diet is by taking it along with milk, something which is very common in Indian society.

Cloves prominently serve with the benefaction of maintaining low blood sugar. Apart from this, it too promotes insulin production which gives an ultimate boost for controlled blood sugar levels.


Do’s and Don’ts to follow for a healthy lifestyle

  • Never skip meals as it can result in obesity. Whenever you remain without eating anything for longer hours, your body uses the glucose already stored in the liver in the form of glycogen. This provokes the liver to release more glucose into the bloodstream.
  • Don’t cut off necessary sleep. The appropriate time you should allow for sleeping is 7 to 8 hours to prevent unnecessary blood sugar spikes.
  • Be cautious with your sleeping hours, even sleeping more than required makes you overweight and cause more problems.
  • Eat more foods with low glycemic index and must involve apples, pineapple, citrus fruits, strawberries for high fiber intake
  • Regular exercise is the key to maintaining normal blood sugar levels. Weightlifting, walking, running, cycling, dancing or even short term intense workouts, all can help you to fight high blood sugar.

  • Not to forget, exercising under the condition when you have high ketone count in your body might prove harmful.
  • Simple yogurt can be beneficial to you but sweetened and flavored yogurt will adversely affect your diabetic health.
  • Don’t take unnecessary stress. This causes the narrowing of blood vessels resulting in poor blood circulation and providently poor health.
  • Keep a continuous check on your glucose levels. If it ranges between 180-250 mg/dL, you are entering the danger zone and readily need to consult a doctor.
  • If you are well-versed with modern technology, then you must connect with some great Android apps like “Beat Diabetes” which provides meal recommendations, guidance for weight loss and much more .”Apollo Sugar” is another such app that aims to connect specialists, patients, and technology together. You can access reports, prescription and chat online with personalized health specialists to gain educational information.


Concluding words

When blood sugar rises beyond the safer limit, it becomes a matter of utmost concern but no disease is such a big that can surpass your determination and will power. Things definitely get easier once you know the right tactics and solutions.

Immediately switch on to low glycemic foods, high protein diet, consume more of fibers and obviously drink maximum water to ensure hydration. Keep in touch with the doctor as to when required.keep a track of your daily activities to make your conversation with the doctors and specialists more productive.

Exercise and sleep well with a stress-free mind for better convenience. Selectively pick up only a healthy menu and cut off all the extra stuff from your diet chart. Lastly, a joyous and happy mind builds up good health. Make sure to find a reason which makes you laugh through a day.

Best Indian Diet Plan for Diabetes control

Best Indian Diet Plan for Diabetes control

A diabetes diet plan is a healthy-eating approach that’s rich in nutrients and low in fat and calories. For diabetic or pre-diabetic individuals, some foods are more recommended to get a controlled blood sugar level and proper Body Mass Index (BMI) as well as reduced heart disease risk factors, such as high blood pressure and high blood fats.

Studies have revealed that following an Indian Diet Plan for Diabetes is the best treatment for bringing excellent blood sugar control. A perfect meal plan including more lean protein, low glycemic index carbohydrates and a good amount of HDL can promote proper blood-sugar management and alleviate diabetes-related complications.

Here is the  list of  top 20 Indian foods which are recommended in diabetes control:

 1.     Barley

Barley : Best Indian Diet Plan for Diabetes control

Barley and other whole-grain foods have become popular over the last few decades due to the various health benefits. Barley improves the physical condition of a diabetic individual by lessening the appetite and giving a filling feel for a long time. Barley also contains potassium, calcium, and magnesium, which have been found to control blood pressure naturally. Bread made up of barley kernels in the everyday meal plan can reduce the risk of diabetes complications and heart disease risks as it lowers blood sugar and insulin levels, increases and insulin sensitivity. Additionally, barley can be taken in soups or as a side dish.

2.     Okra

Okara -Best Indian Diet Plan for Diabetes control

Okra or ladies finger or Bhindi is a very familiar Indian vegetable. Okra contains vitamins especially a relatively high amount of vitamins C and K, low calories and carbs. Very few vegetables contain such a good amount of protein. It has antidiabetic activity with the mechanism of action by increasing insulin secretion, increasing insulin sensitivity, and inhibiting carbohydrate absorption in the intestine. Okra can be taken as boiled or in curries. Regular intake can be beneficial for type 2 diabetic individuals.

3. Fish

Fish should be carefully included in the meal plan of diabetic individuals. Diabetes experts recommend eating fish for reducing the risk of cardiovascular health. Fish intake at least once in a week is highly recommended by diabetes scientists. Salmon, Tuna, Pangash, Ruhi, Tilapia, Cod, etc are highly suggested. The fatty acids in fish improve insulin resistance condition and inflammation in the body – a major contributor to coronary disease. Consuming fats on a regular basis is essential for diabetics, who have an increased risk of heart disease and stroke. Fish are not only high in protein, but it also contains several nutrients. It makes you feel full for a long time.

4. Apples

Apple Best Indian Diet Plan for Diabetes control

Apple has a high fiber content. It gives filling up feelings for a long time and blunts blood-sugar swings. It fights against bad cholesterol also. It has a low GI.The best way to serve apple as unpeeled. But if you cannot take it in this way, you can also have peeled apples or make yogurt fruit dessert or serve over oatmeal or have a baked one. And a popular proverb goes that intake of an apple can keep you away from seeing the doctor.

5. Beans

Studies have shown that beans are safer and potent hypoglycemic and can exert antihyperglycemic activities without creating sudden blood glucose levels fall. Bean cuisine is amazing to have twice a week. The soluble fiber in beans is highly beneficial. Kidney beans, mungs beans, etc all have been proved to have positive effects in diabetes control. Beans can be taken as the main protein food because of their very high protein content.

6. Berries

Baries Best Indian Diet Plan for Diabetes control

Berries are a source of various bioactive compounds that contribute to its several health benefits. Berries fight glucose tolerances. Berries fiber and antioxidants.  Almost all the variety contains polyphenols, that embody anthocyanin bioactive compounds. Scientists believe these may facilitate lower blood glucose by boosting insulin production.

7. Broccoli

Broccoli is rich in fiber. It also contains many vitamins especially vitamin C, vitamin K, It surprisingly contains a good amount of protein and fiber. It also contains iron and potassium in high amounts. It also contains Chromium, which plays a vital role in long term blood glucose management. Broccoli is very nutritious and it helps to control diabetes.

8. Carrots

Carrot Best Indian Diet Plan for Diabetes control

Carrots are awesome in diabetes. Carrots rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal. It has a GI of 16-60 depending on the way it is taken in the meal. Eating low-glycemic foods is connected to many health advantages and considered predominantly helpful for people with diabetes. Carrots contain a  good amount of beta-carotene, which lowers the risk of diabetes and better blood-sugar control. Besides that, Polyacetylenes from carrots can potentially reduce blood sugar levels. It is helpful for both type 1 and type 2 diabetic individuals.

9. Apple Cider Vinegar

Apple cider vinegar is awesome in diabetes.  Studies show that apple cider vinegar improves insulin sensitivity and lower fasting blood sugar levels.  It helps to feel full. It can be served with warm water. A tablespoonful ACV in a glass of warm water in the morning is sufficient for weight loss and sugar control. It also helps in sugar control if taken with carbohydrates itself.

10. Eggs

Eggs are one of the most nutritious, inexpensive protein foods. They can give a feeling of fullness for a long time. Eggs increase good cholesterol and reduce bad cholesterol. It thus helps in diabetes management by reducing cardiovascular risks. Eggs can be taken in anyways, but it is more advantageous to take the egg in the morning for the whole day’s energy. Taking an egg in the breakfast helps in lower food intake through the entire day, as research suggested.

11. Cinnamon

Cinnamon is a delicious spice commonly used in Indian food. It has strong antioxidant properties. Research has shown that this cinnamon can help to decrease blood sugar. Not only that, its abundance of chromium enhances the effects of insulin. Hemoglobin A1c  indicates average blood glucose measurements over the last 60-90 days. It’s more effective for Type2 diabetes patients as it decreases the amount of Hemoglobin A1c by more than half in only 90 days.

12. Milk and yogurt

Milk is an ideal food. In diabetes, people are prone to other vital organ disease but the intake of the meal can support by providing necessary nutrients. Milk and yogurt are common food for Indian daily meal plans. They both contain a high amount of protein and calcium. Studies show milk may assist individuals to lose weight. Several studies have shown that people who have plenty of calcium-rich foods have an easier time losing weight and are less likely to become insulin resistant. Meals containing milk may battle insulin resistance. Yogurt can be taken raw or as a dessert with the addition of diabetes-friendly fruits, various types of nuts and seed powders. Greek yogurt has also shown in different researches to control blood glucose levels and reduce heart disease risk. These contain probiotics that are organisms beneficial to health. These are good for diabetes control, but relatively more beneficial for Type 2 diabetic patients.

13. Nuts

When to think about nuts, they always seem to be tasty, crunchy, delicious. But it is a matter of joy to get all these traits with great nutritional value. They are very rich in fiber and have a very low glycemic index in general. Almonds, peanuts, brazil nuts, cashews, hazelnuts, macadamia, pistachios, walnuts, etc are different kinds of nuts that have various health benefits. These all are studied and found to be useful in lowering blood sugar and bad cholesterol Intake of nuts give a full feeling for a long time. Nuts are useful in obesity treatment which is, in particular, helpful for type 21 diabetic patients. Nuts can be taken as snacks or in curries or as dessert toppings. A combination of nuts is recommended for better nutrition value.

14. Seeds

Different types of seeds such as flaxseeds, fenugreek seeds, pumpkin seeds, sesame seeds, sunflower seeds, etc are filled with high-quality fats, protein, and fiber. These help in the lowering of blood pressure and stave off heart disease. They help to reduce bad cholesterol in the blood. They are also a source of magnesium, a mineral that helps in blood-sugar control.Magnesium act in the same way as insulin. Seeds can be taken with an additional spread on daily foods, as smashed dishes. Flaxseed powder can be taken in the morning with hot water.

15. Turmeric

Turmeric is an ancient Indian spice that is used for the cure of any wounds and illnesses. It is very beneficial to health. Its active ingredient, curcumin, can lower blood sugar levels and heart disease risk It appears to benefit kidney health in diabetics. Its fiber also helps to control blood sugar. It can be taken in curries or with hot milk.

16. Extra-virgin olive oil

Extra-virgin olive oil is highly recommended in diabetes due to its various health advantages that they offer to the body on regular intake. This stuff is seriously tremendously nutritious.  It contains oleic acid as the main fatty acid.This can help to reduce bad cholesterol in blood thus decrease health risks.It can also exert a feeling of fullness for a long time which is just an add on over the other benefits. It slows down the metabolism of carbohydrates if taken together. Extra virgin olive oil can be used as a regular food oil.

17. Peanut Butter

Consuming peanuts and/or peanut butter on a daily basis cuts your risk of diabetes by a quarter. One study found that eating peanut butter can also give the filling of fullness. It is actually a very tasty treat for diabetic individuals.The whole grain bread and peanut butter combination can be a great meal choice. It contains monosaturated fats which can control blood glucose level. Peanut butter can be taken with vegetable dishes, sweet free desserts and the dishes you prefer.

18. Whole-Grain Bread

Eating white bread is almost like the consumption of table sugar when it is considered for raising blood sugar. Whole grain bread usually offers to have the whole grain that means it contains more fiber. Fibre reduces cholesterol in the blood. Fibre enriched whole-grain bread keeps bowels regular and facilitates to get a feeling of fullness. Again it helps to control the situation of uncontrolled insulin resistance. It also increases insulin sensitivity. Whole grain bread has a lower glycemic index than the white one. People who take whole grain bread as the main course three times daily are more likely to have controlled blood sugar levels than people taking white bread

19. Sweet Potatoes

Sweet potatoes have a remarkable role in diabetes management. It can improve the irregularity of blood glucose and lipid metabolism by reducing insulin resistance. It contains chlorogenic acid, which can reduce insulin resistance. The constituents of sweet potato assist to control blood sugar and improves body response to insulin.

20. Dark Chocolate

For chocolate lovers, it’s a matter of great joy that dark chocolate helps to control blood sugar levels. Cocoa in chocolate helps to prevent type 2 diabetes and improve insulin resistance. Dark chocolates are said to release happy hormones and they are good for cardiovascular health. They are rich in flavonoids and nutrients which play a vital role in reducing insulin resistance, improving insulin sensitivity, dropping insulin levels and fasting blood glucose, and blunting cravings.

Bonus point:

Bitter melon

Bitter melon works as a miracle in lowering the blood sugar level. As the bitter melon helps to bring glucose into the cells for energy. Bitter melon has several constituents that decrease blood sugar and help to have a static controlled sugar level as research studies suggested. They can be taken as juice or as fried or in curries. 

Bottom Line:

Diabetes is not a curable disease. But a balanced and conscious meal plan can improve the living condition of diabetic patients. It is all about management. Regular exercise, complete diet plan and sticking to healthy daily routines can help to improve the diabetic condition and reduce the possibilities of diabetes-related health complications.

20 Indian Foods to be Avoided in Diabetes

20 Indian Foods to be Avoided in DIABETES

Diabetes mellitus or simply diabetes results as a consequence of high blood sugar levels over prolonged periods of time.

Modern generation may have made us all tech-savvy and may have reduced our workload immensely with all these new instruments and computers doing all our work for us. Shopping whether for food or for clothing- everything is just one click away! But everything has a cost and in this case, have you noted how less you have to actually move to get something done? Yeah, I didn’t think so. And that has led to the advent of two huge giants of diseases- Obesity and subsequently Diabetes.

Do you have to run to the washroom so often these days? Or say drink more water than you usually did and still is so so thirsty all the time? Or do you have these huge cravings that make you want to eat the whole world?

So if you have these symptoms then this article is for you or even you don’t keep on reading because prevention is always better than cure as they say.


Why avoid certain Indian foods in Diabetes?

Yeah, I know what you might be thinking. Why is there a need to avoid certain foods like carbohydrates in diabetes? So let me tell you why.


Carbohydrates, proteins, and fats are the source of energy for our day to day jobs.

BUT carbohydrates affect our blood sugar greatly as they are broken down into sugar or glucose, and absorbed into our blood circulation. Carbohydrates include starches, sugar, and fiber. But fiber isn’t bad because it is indigestible and so it does not go to the blood circulation plus it helps in the bowel movement! So go on include more fibers in your diet.

Consider a person with diabetes now having too many carbohydrates. It shoots up the body’s sugar level to sky-high levels and paves the way for serious health problems like kidney or heart diseases and honestly, none of us wants to die of a heart attack so we better watch it while we still can.

That being said let tell you something interesting now. Everything is manageable and so is diabetes. You just need to know the proper way and what foods to avoid and you will be totally fine!

So let’s see what foods to avoid to help make a better you!!

List of foods to be avoided in Diabetes

1. Say NO to sweets

Yeah I know it’s difficult but seriously we have to overcome that sweet tooth and cravings for sweets being an Indian. But when it comes to managing diabetes it is really an essential step that we avoid all kinds of sweets as much as we can help it. Sweets do nothing but just up the carb intake by many folds. Therefore they just need to be the first thing to be avoided in diabetes

2. Skip those cold drinks

On a really serious note stop sipping that cold drinks alongside your meals every time. Yes, we all give in to the chill and fizz but we want to defeat diabetes and that won’t help us. Cold drinks are just sugar factories with preservatives, the added colors and water! Let’s stay strong and say NO to cold drinks.

And if you really can’t help it sometimes then try having the sugar free versions of those. Or go for healthier options like homemade fresh fruit juices.

3. Watch that ice cream

What’s better than ice cream on a hot summer afternoon? Yeah, I totally understand!  But most ice creams are loaded with added sugars and food colors. When watching that carb intake we need to reduce the number of ice creams we have and substitute them with specially available low sugar content ice creams and you are good to go!

4. Avoid Sugary Coffee and tea

Sounds pretty impossible? Well yeah honestly the first few days will be a real torture to someone who is used to loads of sugar in his drinks but then it will all okay with time and well we really want to be off the diabetes target list don’t we?  Well, you can try sugar-free too in place of cane sugar if you really must.

5. Say No to Honey

 If you were thinking about substituting sugar with honey when I said you can’t have sugar in your tea or coffee then no you got the wrong hope. Honey just like sugar has high carb content and is advised to be avoided in diabetics.

6. Less Dried fruits and more fresh ones

Dried foods are just fruits devoid of the water content. Hence they can make you eat more. So substitute dry fruits with fresh ones immediately.

7. No Syrups and Jellies

 Seriously stop pouring that maple syrup on your waffles. They do nothing but just make your blood sugar level to shoot up even more.

Regarding jellies and jams well those two just like sweets are loaded with added sugars and additives & preservatives. We all love bread and jam as a quick breakfast option but if you are struggling with a high blood glucose level then it is time to cut these out too.

8. Avoid fruits with high glycemic index

 If you want to go that extra mile in managing diabetes then you should avoid certain fruits like dates, bananas, watermelons and pineapple which have a relatively high glycemic index, i.e., they raise your blood sugar more than others with a low glycemic index.

Eating fruits is always good because it provides you with fibers that ease your daily bowel movement but it’s also important to watch the fruits you eat in diabetes. Eat more fruits with a low glycemic index like grapes and blackberries.

9. No jaggery

 A fan of jaggery and the items made with jaggery like traditional sweets? Well, then bad news for you. Jaggery has a very high sugar content and is an absolute NO for diabetics.

10. Cut on Fried foods

 Who doesn’t love fries? Fries do make our mouth water but they have stuff like potatoes, flour and loads of oil and it’s high time we start counting the carbs and cutting them out. Try buying an air fryer if you want to continue to indulge in those crispy fries. They are just perfect to cut out on the oil.

11. Replace those white carbs with whole grains

 By white carbs I mean white rice, white flour, white bread, and pasta. They just act so similar to sugar on being digested. So from today try and substitute those with brown rice, brown or whole-grain bread and other healthier options that are more temperate with your blood sugar. 

12. Avoid full-fat milk and cheese

 Type 2 Diabetes occurs when your body does not respond properly to the insulin available and guess what? According to studies full-fat milk and cheese just worsen this condition. So, switch to safer alternatives like toned milk and healthier cheese options today.

13. Say no to red meat or fatty meat

 Insulin resistance might be leveled up by the iron found in red meats according to some studies. Though this is still not confirmed but we want to stay clear of all the risk factors, right? Moreover, you cannot deny the high-fat content in the meat which has a greater chance of leading to a heart attack in diabetic individuals.

So my advice is to switch to safer alternatives like chicken and come on the chicken is good enough for the taste buds too without all the problems that red meat brings. Indulging in tasty fish preparations are another option.

14. Avoid ghee and butter

 Yeah, we Indians all love to add that extra ghee in all the foods we eat. Foods fried or cooked in ghee are instantly tastier. But since we want to manage diabetes here we all have to sacrifice that extra fat intake. Say NO to that extra ghee today.

The same goes for butter too. A butter toast might be a perfect way to start the day but switch to healthier breakfast options like oats.

15. Avoid alcohol

 Alcohol can interfere with your blood sugar levels to consult with your doctor before you indulge in even a simple glass of cocktail. This is because alcohols are rich in carbs and are really bad for blood sugar. But, you can occasionally indulge in a glass of alcohol when your blood sugar level is well within limits and under control. It is always best to avoid though.

16. Avoid packaged foods

 In addition to sugar packaged foods contain preservatives and trans fat which increases bad cholesterol LDL and increases the risk of a heart attack in diabetic persons.

So it’s time to cut on the packet of chips that you might be having even while reading this article and substitute it with healthy nuts.

17. Avoid pickles containing sugar

 Yes, we all that habit of a slight pickle in our meals from our grandmother. But it is better for diabetics to avoid pickles containing sugar to avoid the blood glucose levels from shooting up. Plenty of pickles are also available which do not have sugar in them much. Try and go for those.

18. Avoid cakes, muffins, and pastries


 Birthday? CAKES

Anniversary? CAKES

Celebrations? CAKES

Yeah, it is almost impossible to get cakes out of our lives truly. But we can surely deal with the cravings we have for them even without parties right? Or say muffins for a quick snack and pastries whenever we see them because they all look so yummy, but, we do have to cut them off for our well being. Cakes, pastries, and muffins are loaded with sugar and so we really have to try our best to avoid them. It is no use sacrificing so much and still ending up on square one due to these beautiful and yummy little bags of sugar.

19. Avoid chocolates and candy bars

 Chocolates are everyone’s favorites. Most of you are quite irritated to know that chocolates are also on the ban list but wait and cool down. While most of the chocolates do have a very high sugar content but you can totally substitute them for dark chocolates. Dark chocolates are also better for diabetics as they are heart-friendly and studies show that they can also help to check your blood sugar level.  But the mantra lies in having everything in moderation. You can also try out milk chocolates that have less sugar content.

Candy bars, on the other hand, are best to be avoided. One candy bar alone has over 25g of carbs and so you can understand what you need to do. Cut these out from your life today!

20. Avoid too sugary biscuits

 It is really in the best interest of a diabetic to avoid cookies and biscuits which are too sweet. Instead, it is better to try other healthier options like sugar-free biscuits or digestive biscuits.  


And thus these are the 20 Indian foods than should be avoided in case you have diabetes or are pre-diabetic. Yes yes I know it was too long just like the Indian food cuisine. But, if you just take a small initiative towards watching what you eat from today I guarantee you will go a long way in your fight with diabetes. And remember, although the 20 foods mentioned above are best if avoided but it won’t kill you if you occasionally indulge in your favorite food now and then! After all, we all are just humans, right?

Diabetes is a fight than many have won and with a proper diet and a bit of exercise towards losing the extra pounds and you can too!!

Start today and at this very moment!

Hope all these didn’t seem too much for you and wish you all the best in the fight with Diabetes!!

See you soon in our next article. Meanwhile, stay healthy!!

Beat Diabetes app – Privacy Policy

This privacy policy governs your use of the software application Beat Diabetes for mobile devices that was created by Sharon Baisil. This Application collects some Personal Data from its Users.


Types of Data collected

Among the types of Personal Data that this Application collects, by itself or through third parties, there are: Cookies and Usage Data.

Other Personal Data collected may be described in other sections of this privacy policy or by dedicated explanation text contextually with the Data collection.
The Application may collect certain personal data automatically, including, but not limited to, the type of mobile device you use, your mobile devices unique device ID, the IP address of your mobile device, your mobile operating system, the type of mobile Internet browsers you use, and information about the way you use the Application.

Any use of Cookies – or of other tracking tools – by this Application or by the owners of third party services used by this Application, unless stated otherwise, serves to identify Users and remember their preferences, for the sole purpose of providing the service required by the User.
Failure to provide certain Personal Data may make it impossible for this Application to provide its services.

Users are responsible for any Personal Data of third parties obtained, published or shared through this Application and confirm that they have the third party’s consent to provide the Data to the Owner.

Do third parties see and/or have access to information obtained by the Application?

No. We don’t collect and keep such information outside of the device where Application is installed so we can’t share it.

Mode and place of processing the Data

Methods of processing

The Data Controller processes the Data of Users in a proper manner and shall take appropriate security measures to prevent unauthorized access, disclosure, modification, or unauthorized destruction of the Data.
The Data processing is carried out using computers and/or IT enabled tools, following organizational procedures and modes strictly related to the purposes indicated. In addition to the Data Controller, in some cases, the Data may be accessible to certain types of persons in charge, involved with the operation of the site (administration, sales, marketing, legal, system administration) or external parties (such as third party technical service providers, mail carriers, hosting providers, IT companies, communications agencies) appointed, if necessary, as Data Processors by the Owner. The updated list of these parties may be requested from the Data Controller at any time.


The Data is processed at the Data Controller’s operating offices and in any other places where the parties involved with the processing are located. For further information, please contact the Data Controller.

Retention time

The Data is kept for the time necessary to provide the service requested by the User, or stated by the purposes outlined in this document, and the User can always request that the Data Controller suspend or remove the data.

The use of the collected Data

The Data concerning the User is collected to allow the Owner to provide its services, as well as for the following purposes: Analytics and Access to third party accounts.

The Personal Data used for each purpose is outlined in the specific sections of this document.

Detailed information on the processing of Personal Data

Personal Data is collected for the following purposes and using the following services:

Access to third party accounts

§ This type of service allows this Application to access Data from your account on a third party service and perform actions with it.
These services are not activated automatically, but require explicit authorization by the User.

§  Google Drive account access (Google Inc.)

§  This service allows this Application to connect with the User’s account on Google Drive, provided by Google, Inc.

§  Personal Data collected: various types of Data as specified in the privacy policy of the service.

§  Place of processing: US


Google Analytics and Advertising

We work with Google Analytics to help us understand how the Application is being used, such as the frequency and duration of usage. We work with advertisers and third party advertising networks like AdMob, who need to know how you interact with advertising provided in the Application which helps us keep the cost of the Application low. Advertisers and advertising networks use some of the information collected by the Application, including, but not limited to, the unique identification ID. We may also share anonymously via Google APIs your gender and age for advertising related use.

For more details about Google Analytics please visit https://www.google.com/intl/en/analytics/learn/privacy.html

For Google’s Privacy Policy please visit https://www.google.com/policies/privacy/

Personal Data collected: Cookies and Usage Data.

Place of processing: US

If you’d like to opt-out from third party use of this type of information to help serve targeted advertising, please visit the section entitled Opt-out the targeted advertising below.

Opt-out the targeted advertising

There are multiple opt-out options for users of this Application:

Opt-out of all information collection by uninstalling the Application: You can stop all collection of information by the Application easily by uninstalling the Application. You may use the standard uninstall processes as may be available as part of your mobile device or via the mobile application marketplace or network.

Opt-out from the use of information to serve targeted advertising by advertisers and/or third party network advertisers: you may at any time opt-out from further allowing us to have access to your location data by accessing this link http://www.google.com/ads/preferences/

Push notifications

This Application may send push notifications to the User.

Additional information about Data collection and processing

Legal action

The User’s Personal Data may be used for legal purposes by the Data Controller, in Court or in the stages leading to possible legal action arising from improper use of this Application or the related services.
The User declares to be aware that the Data Controller may be required to reveal personal data upon request of public authorities.

Additional information about User’s Personal Data

In addition to the information contained in this privacy policy, this Application may provide the User with additional and contextual information concerning particular services or the collection and processing of Personal Data upon request.

System logs and maintenance

For operation and maintenance purposes, this Application and any third-party services may collect files that record interaction with this Application (System logs) or use for this purpose other Personal Data (such as IP Address).

Information not contained in this policy

More details concerning the collection or processing of Personal Data may be requested from the Data Controller at any time. Please see the contact information at the beginning of this document.

The rights of Users

Users have the right, at any time, to know whether their Personal Data has been stored and can consult the Data Controller to learn about their contents and origin, to verify their accuracy or to ask for them to be supplemented, canceled, updated or corrected, or for their transformation into anonymous format or to block any data held in violation of the law, as well as to oppose their treatment for any and all legitimate reasons. Requests should be sent to the Data Controller at the contact information set out above.

This Application supports “Do Not Track” requests, which can be initiated from the app settings.
To determine whether any of the third-party services it uses honor the “Do Not Track” requests, please read their privacy policies.


Changes to this privacy policy

The Data Controller reserves the right to make changes to this privacy policy at any time by giving notice to its Users on this page. It is strongly recommended to check this page often, referring to the date of the last modification listed at the bottom. If a User objects to any of the changes to the Policy, the User must cease using this Application and can request that the Data Controller remove the Personal Data. Unless stated otherwise, the then-current privacy policy applies to all Personal Data the Data Controller has about Users.

This Privacy Policy may be updated from time to time for any reason. We will notify you of any changes to our Privacy Policy by posting the new Privacy Policy here. You are advised to consult this Privacy Policy regularly for any changes, as continued use is deemed approval of all changes. You can download the latest version or check the history of this policy by visiting  https://beatdiabetesapp.in/beat-diabetes-app-privacy-policy/


Contact us

If you have any questions regarding privacy while using the Application, or have questions about our practices, please contact us via email at drsharonbaisil@gmail.com

Latest update: October 05, 2019

Can I catch Diabetes from someone else?

Can I catch Diabetes from someone else?

No, you cannot catch diabetes from other people, even by kissing them! 

Diabetes is not like a cold or the flu. There are many causes of diabetes, but no form of diabetes has ever been shown to be infectious or contagious.

Most causes of diabetes develops from an inherited tendency to get it. If you have inherited this gene, you may develop type 1 diabetes when you are exposed to something in the environment. This unknown factor triggers the onset of diabetes.

You may develop type 2 diabetes if (in addition to the gene) you gain weight and don’t exercise regularly.
There are also less common causes of diabetes, such as prolonged, excessive drinking of alcohol or having too much iron in your blood.
So while there are many causes of diabetes, catching it from another person is not one of them.

What causes Diabetes?

What causes Diabetes

Many of the same factors that put you at risk for insulin resistance syndrome also increase your risk of developing diabetes, especially type 2. These risks include inherited factors, such as family history and ethnicity, and lifestyle factors such as obesity, inactivity, a poor diet, and smoking.

But even if you have inherited genes or have family traits that make you susceptible to developing type 2 diabetes, it does not mean that you are destined to develop it. Lifestyle factors have a strong influence on whether you will develop type 2 diabetes. The disorder tends to be triggered by environmental stresses such as being overweight and inactive. Even people with diabetes susceptibility genes can significantly reduce their risk of diabetes by eating a healthy diet, keeping their weight within a normal range, and being physically active.


Being overweight is a very important risk factor for type 2 diabetes. The vast majority of people with type 2 diabetes are overweight. The more you weigh, the higher your risk for type 2 diabetes. Obesity, which doctors define as being more than 20 percent over your ideal weight, is the fastest-growing health problem in the United States.

The number of Americans who are obese is 75 percent higher than in the early 1990s, and it continues to increase. During the same period, the incidence of type 2 diabetes rose 61 percent. The coinciding increase in obesity and type 2 diabetes is striking evidence of their close relationship.



Although the incidence of type 2 diabetes is increasing among obese children and young adults, it is still most common after age 45. For reasons that are unclear, the functioning of the insulin-producing beta cells of the pancreas tends to decrease as people age. There is also a tendency for the cells of older people to be less sensitive to insulin. Without a sufficient supply of insulin in the blood to regulate glucose, the risk of type 2 diabetes increases.

Family History

Your family health history is a key factor to consider when evaluating your risk for type 2 diabetes. If one of your parents or a sibling has type 2 diabetes, your chances of developing the disease are much higher than people in families with no diabetes. Although there is a genetic component in type 2 diabetes, it does not mean that type 2 diabetes is simply an inherited disorder. Doctors think that the interaction of several genes and environmental factors have the most impact on a person’s susceptibility to type 2 diabetes.

For example, Native Americans have the highest incidence of type 2 diabetes in the world. But a hundred years ago, the disease was rare among Native Americans. One group, the Pimas of Arizona, has an incidence of type 2 diabetes that is several times higher than that of whites of European descent, while their genetic cousins, the Pimas living in rural Mexico, have a low incidence of type 2 diabetes. What is it in the lives of Native Americans during the last century that could have produced this stunning reversal? What accounts for the disparity between the diabetes rates of the Pimas of Arizona and the Pimas of Mexico? Because the Pima groups are so similar genetically, the answer must lie with differences in their lifestyle and environment.

The Arizona Pimas switched to the typical American diet that is high in fat, salt, sugar, and calories, and their physical activity declined sharply. As a result, they became obese and their diabetes rate skyrocketed.

Even though the Mexican Pimas have the same genes, their diabetes rates remain very low because they eat a high fiber diet with lots of whole grains and fresh fruits and vegetables and they engage in strenuous physical activity.

Most Americans don’t exercise enough. These lifestyle factors eating too much and exercising too little-appear to adversely affect, or “switch on,” the genes of people who are susceptible to developing type 2 diabetes.

Regardless of the way the genetic vulnerability works, people with a family history of type 2 diabetes need to be especially conscientious when it comes to eating a nutritious diet, getting regular exercise, and keeping their weight down. If you are not sure if anyone in your family has had type 2 diabetes, ask your parents, aunts and uncles, and grandparents if they know of any close family members with the disorder.


People in some ethnic groups have a higher risk for type 2 diabetes than others. In North America, for example, diabetes is more of a threat to Native Americans, African Americans, Hispanics, Asians, Pacific Islanders, and Native Alaskans than it is to people of northern European descent.

In Australia, diabetes affects the native (indigenous) population in greater numbers than it does other groups. The reasons for this discrepancy are still unclear, but researchers see some interesting links between ethnicity and what they think are “thrifty genes.”

Compared with the diet of our ancestors, our diet differs in many ways. Not only does it contain more fat, sugar, salt, preservatives, and other food additives, but much of our food is also processed and refined. During the processing of foods, some of the food’s nutrients may be lost. Another big difference is that food is available and easy to obtain at any time of the day or year.

All we have to do is reach into the cupboard or the refrigerator and, when we run out of something, drive to the grocery store to stock up on more. And if we don’t feel like going to the grocery store, we can order our groceries online and have them delivered to our door.

If we don’t feel like cooking, we can eat at a restaurant and order from a menu of diverse meal choices that are likely to contain deep-fried, high-fat, and other calorie-dense foods in enormous portions. Desserts, snacks, and treats are ever-present. Food advertising floods our senses from TV, radio, billboards, and magazines. Some researchers think that these two major differences-the abundance and easy availability of food and the minimal amount of exercise required today to obtain food-are major factors in the dramatic increase in type 2 diabetes.

Lifestyle Factors

Like most people, you probably feel pulled between the demands of your job and your family. When you are busy, you may be less inclined to eat right and exercise. An unhealthy diet and a lack of exercise can increase your chances of getting type 2 diabetes because they tend to lead to weight gain. Maybe you smoke cigarettes or drink alcohol to excess to relieve stress.

Smoking-induced illnesses are the number one preventable cause of death in the United States. Smoking increases your risk of serious health problems, including unfavorable cholesterol levels, cardiovascular disease, high blood pressure, stroke, and type 2 diabetes. Excessive drinking can increase your heart risks by raising blood pressure and the level of potentially harmful triglycerides (fats) in the blood.

An Unhealthy Diet

Our hectic lifestyle has led many of us to shortchange ourselves when it comes to eating a healthy diet. Many Americans are consuming foods containing too many unhealthy saturated and trans fats (see page 50) and too much sugar and salt. One of the biggest reasons for this trend is our affection for fast foods, which are generally high in unhealthy fats, calories, and salt.

Fast Foods

The consumption of fast foods has risen dramatically in the United States in recent decades and is now responsible for more than a third of all restaurant food expenditures. A 4-ounce hamburger with cheese and all the trimmings supplies 700 to 800 calories, 30 grams of fat, plus 1,100 milligrams of sodium (about half the recommended daily sodium allowance). French fries provide an additional 200 to 500 calories (depending on serving size), 40 percent of which come from fat.

Although some fast-food restaurants are now cooking their fries in healthier vegetable oils, many still deep-fry them in potentially harmful partially hydrogenated oils, which are trans fats. Trans fats are especially unhealthy because they increase the level of LDL (the “bad” cholesterol in the blood) more than other types of dietary fat.

Trans fats are present in a wide variety of foods on grocery shelves, including cookies, snack crackers, potato, and tortilla chips, doughnuts, pastries, cakes, and pies. These foods are high in calories and provide a few other nutrients. Trans fats are sometimes contained in foods you would not expect to find them in, such as some breakfast cereals, breads, and broths-so read food labels carefully when shopping.

Watch for the terms “hydrogenated oil,” “partially hydrogenated oil,” and “trans fats” on food labels and ingredient lists on packaged foods and avoid those that contain them.

Saturated Fat

A high intake of saturated fat, present in fatty red meat, the skin of poultry, and cheese and other full-fat dairy products, has long been known to contribute to high levels of cholesterol and other blood fats. Although the precise mechanism is unknown, excess consumption of saturated fat makes the body less sensitive to the effects of the hormone insulin, thereby contributing to insulin resistance (see page 12) and type 2 diabetes.

The availability of lean meats and low-fat and fat- free dairy products makes it easy to switch from foods that are high in saturated fat to those with a lower fat content without having to give up the benefits of taste and nutrition.

Added Sugars

You may have a sweet tooth, but the added sugar in foods hurts not only your teeth but also your waistline. Sweet desserts and snacks are okay for special occasions, but on a regular basis, they serve only to put on pounds while supplying few nutrients. In fact, filling up on sugary foods leaves you less hungry for foods that pack a higher nutritional punch.

Sugary soft drinks have been singled out in recent years as a possible contributor to the steep rise in the incidence of obesity and type 2 diabetes among both children and adults. The consumption of sugary soft drinks by adults rose more than 60 percent from the late 1970s to the late 1990s and more than doubled among children and adolescents. In fact, sugary soft drinks now make up about 7 percent of the total food consumption in the United States.

Soft drinks are also a major source of added sugars in our diet. Each 12- ounce can of soda contains 40 to 50 grams of sugar-about 9 teaspoons-and 160 to 200 calories. If you drink one can of soda each day and do not offset it by cutting back on your calorie intake in another way, you will gain 15 pounds in one year. Reducing your consumption of sugary, high-calorie soft drinks might be the single most effective step you can take to lose weight or to keep from becoming overweight.

Lack of Exercise

The human body was not meant to spend most hours of the day in a car, behind a desk, or in front of a television or a computer. But this has become our way of life. While technological advances provide many benefits, they can come at a high cost to our health, primarily by reducing the need for physical activity in our daily lives.

The requirement for physical labor on the job is much less today than it was only a century ago when most people engaged in physical, often backbreaking work. Walking used to be the major mode of transportation, and most household tasks, such as washing clothes and dishes, required physical exertion.

Lack of Exercise - cause diabetes

Today, about one in four American adults lead a sedentary life, which is defined as engaging in less than 30 minutes of physical activity each day. An additional one-third of adults fail to get enough exercise to achieve health benefits. By this definition, more than half of Americans are sedentary.

TV watching is probably the leading sedentary activity in the United States. Adults spend about 30 hours each week in front of the TV, and many families have several TVs in their home, complete with remote controls. Couple this lack of physical activity with the constant exposure to TV ads for unhealthy high-calorie foods and you can understand how the increase in TV watching plays a role in the rise in obesity, the major risk factor for type 2 diabetes.

In addition, a lack of physical fitness is directly related to a higher risk of death from all causes, but especially from heart disease. Physical fitness improves cardiovascular fitness, making the heart more efficient at pumping blood throughout the body.

In addition, regular exercise increases the level of beneficial HDL cholesterol in the blood. HDL cholesterol carries excess cholesterol out of the arteries and back to the liver, which removes it from the body. LDL cholesterol is the harmful form of cholesterol because it can build up in the artery walls and eventually cause a heart attack or a stroke.


Smoking -cause diabetes

Smoking cigarettes has many adverse effects on health, especially to the heart, blood vessels, and lungs. Smoking can also increase the risk of type 2 diabetes because smoking reduces the body’s ability to use the hormone insulin. When cells cannot respond effectively to insulin, they do not take in glucose from the blood in sufficient amounts and the pancreas makes more and more insulin.

This condition, called insulin resistance (see page 12), contributes to the development of type 2 diabetes. In addition to reducing your body’s ability to use insulin, smoking increases the level of total cholesterol and other fats in the blood, increasing your risk of heart disease, heart attack, and stroke. Smoking also restricts the amount of oxygen that reaches your cells and tissues and replaces the oxygen with harmful carbon monoxide.

Related Read : How can I help if my Diabetic husband won’t take care of himself?


The amount of daily stress you face may also put you at risk for type 2 diabetes. Some research has found that stress-and the way a person handles it- may affect levels of blood sugar and insulin (the hormone that regulates blood sugar). Stress causes the body to release so-called stress hormones, such as adrenaline and cortisol. Under normal conditions, stress hormones are helpful because they provide the needed energy to overcome a challenge or escape immediate danger.

These hormones temporarily increase the release of sugar from the liver into the bloodstream to provide energy to meet the challenge and then the liver’s release of sugar drops back to normal once the challenge is met.

stress- cause diabetes

But when a person is under constant stress, which can result from a traumatic life event such as the death of a loved one, cortisol stays at an elevated level over time, increasing insulin resistance and the possibility of elevated blood sugar. The high level of cortisol promotes the accumulation of fat around the abdomen, and this accumulation of excess fat in the abdominal area can make the cells even less sensitive to insulin, further increasing the risk of type 2 diabetes. For many people, stress management can be an important way to reduce the risk of health problems.

Lack of Sleep

Some medical studies suggest that lack of sleep may also be a risk factor for type 2 diabetes. Americans have been sleeping fewer and fewer hours over the past century from an average of 9 hours in 1900 to 6 hours or fewer today. Sleep loss seems to affect diabetes risk in two ways: by promoting weight gain and by interfering with the way the body uses glucose.

what cause diabetes -Lack of Sleep

Sleep loss can cause weight gain by reducing the nightly production of growth hormone, a hormone that triggers both the manufacture of protein in muscle and the breakdown of stored fat, which in turn regulates the body’s proportion of muscle to fat. A reduction in growth hormone can lead to an accumulation of fat, reduced muscle mass, and obesity, the most important risk factor for type 2 diabetes.

Lack of sleep also may interfere with the body’s normal use of carbohydrates and glucose. The lack of sleep causes blood sugar levels to rise higher than usual and return to normal more slowly, and it slows the body’s production of insulin.

People without diabetes who sleep fewer than 4 hours a night show signs of developing impaired fasting glucose (elevated blood sugar levels) or prediabetes, the precursor to type 2 diabetes. People who routinely fail to get enough sleep also are at risk of developing insulin resistance, which contributes to type 2 diabetes.

Impaired Fasting Glucose and Impaired Glucose Tolerance

Impaired fasting glucose is a condition in which the results of a fasting blood glucose test show a blood glucose level between 100 and 125 mg/dL after a person has fasted overnight (or 12 hours). Doctors diagnose impaired glucose tolerance when a person’s blood glucose levels are between 140 and 190 mg/dL 2 hours after drinking a sugary drink.

These levels are above the normal glucose levels but below the level required for a diagnosis of type 2 diabetes. Impaired fasting glucose and impaired glucose tolerance are also features of insulin resistance syndrome.

If you have been diagnosed with impaired fasting glucose or impaired glucose tolerance, you are at very high risk of developing type 2 diabetes. Your doctor will recommend measures you can take to bring your glucose level back down and reverse the progression to type 2 diabetes.

Diabetes during Pregnancy

Gestational diabetes is a form of diabetes that some women develop when they are pregnant and that usually goes away on its own after delivery. However, having causes diabetes during pregnancy greatly increases a woman’s probability of developing it in a future pregnancy and of developing type 2 diabetes later in life.

If you have had gestational  causes diabetes during pregnancy, your doctor will recommend steps you can take to lower your chances of causes diabetes developing type 2 diabetes in the future. The children of mothers who develop diabetes during pregnancy are also at increased risk of developing causes diabetes or type 2 diabetes at some time in their life.

Diabetes during Pregnancy

Gestational diabetes poses a more immediate threat to the fetus than to the pregnant woman. If gestational diabetes goes undiagnosed, stillbirth and newborn complications are more common than in pregnancies of women who do not develop causes of diabetes during their pregnancy.

Polycystic Ovarian Syndrome (PCOS)

Polycystic ovarian syndrome is characterized by higher than normal levels of male hormones (androgens) and by the presence of many small cysts on the ovaries that do not go away on their own, as most ovarian cysts do. Most women with polycystic ovarian syndrome are overweight, although normal-weight women can also have the disorder.

Whether thin or overweight, affected women tend to carry most of their weight in the abdominal area, unlike most women, who tend to carry their weight around their thighs and hips.

Polycystic Ovarian Syndrome (PCOS)

When cells are not responding to insulin in a normal way, the pancreas produces larger amounts of insulin to help get sugar out of the bloodstream and into the cells. In women who are at risk for polycystic ovarian syndrome, the higher levels of insulin in the blood stimulate the ovaries to produce an excessive amount of testosterone and other male hormones. The increased levels of male hormones cause the syndrome’s characteristic symptoms, including the accumulation of fat around the abdomen.

Women who have polycystic ovarian syndrome typically have irregular menstrual periods and are often infertile because they don’t ovulate. (Ovulation is the cyclical release of an egg from an ovary.) Polycystic ovarian syndrome is usually diagnosed when a woman seeks treatment for infertility.

Lifestyle factors-including eating a healthy diet, exercising regularly, and losing weight-can significantly reduce a woman’s risk for polycystic ovarian syndrome as well as type 2 diabetes and heart disease. If you are diagnosed with the polycystic ovarian syndrome, your doctor will refer you to a dietitian or a nutritionist, who can help you develop a structured diet and exercise plan that you can adapt to your daily routine.


1. Classification and Diagnosis of Diabetes – American Diabetes Association
2. How Obesity Causes Diabetes: Not a Tall Tale – Science Magazine
3. Nonsense mutation in the glucokinase gene causes early-onset non-insulin-dependent diabetes mellitus – Nature
4. Diabetes Mellitus, Fasting Glucose, and Risk – The New England Journal of Medicine
5. Causes of Diabetes – Diabetes.co.uk

How can I help if my Diabetic husband won’t take care of himself?

How can I help if my Diabetic husband won't take care of himself?

This is a very difficult question and is one that can be extended beyond diabetes to many aspects of a Diabetic husband ‘s life where their behavior is apparently either endangering themselves or likely to lead to short- or long-term negative consequences.

Sometimes it can be immensely frustrating for a caring parent/partner/friend or relative to experience lack of commitment to good healthcare practices on the part of someone they care about. Moreover, the knowledge that much of the burden of the consequences may fall on others can lead to anger and resentment.

There is no easy answer that can be applied universally, as everyone is different and their circumstances are unique. It is important to remember that, except in the case of a minor child, you must yield the control of the problem to the person who has it. For example, your spouse/partner owns his or her diabetes and must be empowered (except in very special circumstances) to make his or her own decisions on how to manage it.

He or she is more likely to take advice if it is sought out than if it is given uninvited. They are likely to believe that they are giving as much attention to their diabetes as possible, whether or not it seems obvious to others that this is not the case.

Frequent pressure to do more may engender a sense of failure and actually lead to doing less. Motivation through fear is generally not successful unless the object to be feared is immediately present.

People with diabetes generally do not see or feel the consequences of the neglect of their diabetes on a day-to-day basis. When they finally do, it is too late to reverse them. For example, if you get too near the log fire in your living room, soon you realize that you do not want to get closer but should move away. There is no such warning before touching a hot iron or a burner on the stove. Thus, household cooktop and iron burns are much more common than burns from touching the blazing logs in the fireplace!

Perhaps the best that one can do is to help to ensure that our loved ones have access to high-quality education about diabetes and its consequences, ensure that they are given the tools to do what is needed to take care of it, and to support them in that effort to the extent that they are willing to participate.

After that, their autonomy must be respected, even though it may have some negative consequences for others. It is important to remember that you are not obliged to join your loved one in dangerous or destructive behaviors nor must you unquestioningly accept the consequences.

Whether you choose to do so will depend on several factors, including your personal belief system.

What should a wife know in order to provide support for her Diabetic husband who won’t take care of himself?

Diabetic husband

The more informed a spouse or caregiver is about diabetes, the better source of support he or she can be to the affected person in their lives. Thus, the answer can be very open-ended. To be practical, let us focus on a few key issues that are especially important.

If you are the main food preparer for the loved one in question, knowledge of diabetic diets and nutrition is very helpful. The appropriate type of diet for a person with diabetes is generally not complex, time-consuming, or expensive.

Attending diabetes education with your loved one’s dietitian is probably the most useful and important thing you can do. Getting to know as much as you can about diabetic meal preparation is very important, especially when there may be special requirements relating to kidney complications or high blood pressure.

Knowing how to treat a low blood sugar reaction, whether moderate or severe, is very valuable. The mental alertness and coordination of the person with diabetes can be impaired with moderately severe low blood sugar reactions and he or she may not have insight into what is going on or how to treat it. In the case of severe low blood sugar, reactions, the affected loved one may be drowsy or unconscious and prompt action on your part is very important.

Knowing how to check the blood sugar with their machine and how to treat a moderate low blood sugar, or how to use a glucagon kit to treat a severe low blood sugar, is very helpful indeed. Finally, knowledge of how to manage sick days is very helpful. The body’s response to illness can be somewhat unpredictable.

blood sugar with their machine - diabetic husband

In the case of an infection such as gastroenteritis or influenza, blood sugars may be high or low, depending on whether the body’s stress reaction pushes the blood sugar higher or the failure to eat pushes it lower. Either way, during anything other than a minor illness, it is important to monitor the blood sugar frequently, and treat low or high sugars (the latter with insulin if necessary) and to ensure that your loved one is well hydrated, as dehydration will rapidly make the situation worse.

Most important is to know when you are unable to keep pace, meaning that the blood sugar is rising in spite of your best efforts and your loved one is unable to take in fluids or is becoming drowsy. In this case, ensuring that he or she gets prompt medical attention is the most valuable thing you can do.

There are, of course, many other ways in which you can help with your knowledge of diabetes, but these are three of the most important.

How do I know when my loved one with diabetes is having a low blood sugar reaction? What should I do to help?

Diabetic husband

The signs of a low blood sugar reaction can range from fairly obvious to quite subtle and hard to detect.

The very young and the elderly are less likely to spontaneously complain of symptoms, but more often just slip into hypoglycemia.

Those who have had diabetes for a long time, generally more than 10 years, may lose their ability to perceive hypoglycemia and fail to make complaints or take action to prevent seriously low blood sugar from occurring. This is much more common in longstanding type 1 diabetes than it is in type 2 diabetes.

Those who are aware that something is wrong and who are able to voice their concerns will complain of a combination of hunger, headache, shakiness, sweating, palpitations (a sensation of fluttering in the chest), blurred vision, and inability to think straight or coordinate their actions, especially fine motor actions such as writing, typing, or dialing phone numbers.

The very young, the elderly, or those with unawareness of low blood sugar will often exhibit confusion or bizarre behavior, shakiness, sweating, drowsiness, or restlessness in the earlier stages. Bizarre behavior can take many forms, from inappropriate laughing or crying, aggression, staring blankly, to making repetitive movements or inappropriate verbal responses to questions.

Most people with diabetes will have their own individual pattern of behavior that tends to repeat itself each time their blood sugar is low. Therefore, familiarity is very helpful for recognition of low blood sugar in loved ones or colleagues.

Warning Signs of Hypoglycemia

The signs of hypoglycemia can vary from person to person, so you should become familiar with your usual symptoms. You might have one or more of the following signs or symptoms of hypoglycemia, which can occur suddenly:

•  Hunger
•  Trembling
•  Perspiration
•  Feeling drunk
•  Rapid heartbeat
•  Dizziness or light-headedness
•  Feeling sleepy
•  Confusion
•  Difficulty speaking
•  Anxiety
•  Weakness

If the low blood sugar is severe, loss of consciousness and seizures will occur. This is of course very worrisome to the observer and necessitates prompt action.

Preventing hypoglycemia in your loved ones

You can reduce your chances of having hypoglycemia by carefully planning when they eat and coordinating mealtimes and snacks with their glucose-lowering medication and exercise. The following steps can help you avoid hypoglycemia:

• Follow the meal plan provided by the doctor, diabetes educator, or dietitian.
• Space their meals evenly throughout the day and eat between-meal snacks.
• Make sure that they eat their meals no more than 5 hours apart.
• Wait for half an hour to an hour after eating before exercising.
• Double-check the dose of their glucose-lowering medication before they take it to make sure that they aren’t taking too much.
• Tell them to carry a quick-fix food such as hard candy with you at all times. Keep a sugar-carbohydrate-protein food (such as an energy bar) in the car in case their blood sugar gets too low while you are driving.
• Check their blood sugar level regularly throughout the day.
• Make sure you are familiar with taking glucagon injection if they become unconscious.

A Quick Fix for Hypoglycemia

If you have a feeling that your loved ones’ blood sugar level is too low, quickly check it with the blood glucose meter. If the blood sugar is 70 mg/dL or lower, let them consume one of the following foods right away to raise it:

• 1 cup of fruit juice
• 1/2 cup of a sugary soft drink (not diet or sugar-free)
• 1 cup of milk
• 5 or 6 pieces of hard candy
• 1 or 2 teaspoons of sugar or honey
• 2 or 3 glucose tablets

After 15 minutes, check the blood sugar level again to make sure it is still not too low. If it’s still low, have another serving of something sweet. Repeat these steps until the blood glucose rises above 70 mg/dL.

Loss of consciousness can result from both very high and very low blood sugar. It comes on much more rapidly with low blood sugar than with high blood sugar and is usually more rapidly reversible if treated promptly and effectively. However, unless the circumstances unmistakably indicate high blood sugar or a fingerstick glucose reading is available, the safest treatment is to administer sugar or glucose or use a glucagon injection kit.

Additional glucose is unlikely to worsen in the short term the already serious situation of a coma due to high blood sugar but could be lifesaving to a person with coma due to very low blood sugar. Therefore, when in doubt, glucose or household sugar administration is the best route to take.

Fortunately, the body has powerful mechanisms to prevent the blood sugar from becoming fatally low and these are generally intact in those with diabetes. For this reason, severely low blood sugar, while it is an emergency, is seldom fatal, considering how often it occurs.