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Diabetes: Resistant Starch Benefits And Foods That May Help Lower Glucose Levels

Dr. HelloDox Care #
HelloDox Care


Diabetes: What Is Resistant Starch?


Benefits Of Resistant Starch For Diabetics

1. Improves Glucose Metabolism

2. Aides Weight Loss

Diabetes Diet: Foods Rich In Resistant Starch




3. Lentils: 5 gm

4. Cooked White Beans: 7.4 gm

5. Cooked Pearl Barley (Jau): 3.2 gm




Can Diabetic Patients Have Desserts?

Dr. HelloDox Care #
HelloDox Care





Diabetes Diet: Eat Onion To Beat The Summer Heat And Regulate Blood Glucose Levels

Dr. HelloDox Care #
HelloDox Care

Diabetes is a condition that affects the body's ability to process blood sugar normally, leading to an excess of glucose in the blood. There are two different types of diabetes - Type-1 diabetes and Type-2 diabetes. While the former is a result of the pancreas producing little or no insulin, the latter is a lifestyle disorder, resulting from the body becoming insulin resistant. Diabetes affects millions of people in India every year and common symptoms of the condition include frequent thirst, frequent urge to urinate, fatigue and hunger and even blurred vision in some cases. Diabetics need to be very careful about what they eat on a daily and even hourly basis. Diabetics need to be extra careful of their diet. They should include food that is high on fibre content. Fibre enables slow release of sugar in the bloodstream that prevents abnormal spikes.

There are certain foods and drinks that people can include in their diet to regulate their levels of blood sugar and onion is one of them. The vegetable may prove to be beneficial for diabetics, especially during summers.

Benefit Of Onion For Summers
Onion is an indispensable part of the Indian cuisine. It's used in preparing almost every curry and rice dish, and is a common part of sides and accompaniments like chutneys, salads etc. Onion also comes with a number of health benefits, including boosting skin and hair health, as well as protecting the body against symptoms of heat stroke. Red onions, which are the most common onions used across the Indian subcontinent, are rich in the compound quercetin, which is a flavonoid and which is said have anti-histamine properties. This means that it stops the release of allergen histamine from cells. It may, therefore, help prevent rashes due to heat on the skin. It also helps in preventing allergies and fights inflammation in the body.

Benefit Of Onion For Diabetes
Onion or onion juice may be consumed during summers to fight adverse impacts of the heat, as well as to regulate levels of blood sugar. A recently published review of studies on the impact of quercetin has indicated that the compound may help diabetics. The review that was published in the journal Phytopherapy Research said that daily consumption of quercetin supplements in dosage 500 mg or above for eight weeks, lowered blood glucose levels in metabolic syndrome patients. The participants were at a high risk of developing diabetes. Other than that, the juice from onions is also recommended for consumption as well as external use during summers, to treat heat stroke and soothe sun burns, respectively.

Another study conducted on rats concluded that diets containing 5 percent onion extracts for a period of 28 days were able to decrease fasting blood glucose levels. These anti-diabetic effects of red onions come from the presence of both quercetin and sulphur compounds in it.

Include red onions in your salads, sandwiches, savoury porridges, brown rice dishes etc. to reap the benefits of the vegetable. Pregnant women may be advised to stay away from excessive consumption of too much onion. In case of food allergies or chronic illnesses, it is advised to consult your dietitian or physician before adding any food to your diabetes diet.

Nutritional Composition of Raw Onions

One cup of chopped onion contains approximately:

- 64 calories
- 15 grams of carbohydrate
- 0 grams of fat
- 3 grams of fibre
- 2 grams of protein
- 0 grams of cholesterol
- 7 grams of sugar


Love Fruits? Here Are 6 Tips Diabetics Must Ensure Before Adding Fruits To Their Diet

Dr. HelloDox Care #
HelloDox Care

Diabetes is emerging to be one of the most prevalent health conditions around the world. According to a study, around 98 million Indians are at risk of developing diabetes by the year 2030. Diabetics need to be very cautious with what they include in their diet. While we know that junk food, processed food, and sugary goods can cause immense blood sugar fluctuations, but did you know that some of the healthiest fruits too could take your blood sugar levels for a toss. You must have heard of starchy and non-starchy foods. If you are a diabetic, you must know about the carb content of the fruits that you're eating. Here are some tips you should know about if you are planning to include different types of fruits in your diabetes diet.

1. Go for fruits with low glycemic index: The glycemic index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Eating high glycemic index foods tend to spike your blood glucose levels. On the other hand, consuming foods that have low GI index enables slow release of sugar in the bloodstream. Fruits like guavas, apples, pears, and grapefruit are all low glycemic fruits you can have in moderation.

2. Do not go for overripe fruits: Overripe fruits tend to be much denser in sugar than the raw or perfectly ripe ones. Therefore, it is best to avoid them if you are a diabetic.

3. Some healthy fruits can also prove to be risky: Fruits are indeed a healthy addition to any diet, but sometimes even the healthiest of fruits could cause an upsurge in blood sugar levels. Fruits like melons, watermelons, mangoes and chikoo are packed with healthful nutrients and antioxidants, but diabetics need to be very careful with these fruits as they also have high natural sugar content. If you like to snack on these fruits, make sure you balance them well with low-carb, low-sugar fruits and nuts too.

4. Do not juice your fruits: It is best to eat your fruits whole. It is a good way to ensure that all good fibres are going inside your body. Fibres take the longest time to digest; since they take a while to breakdown and metabolise, fibre tends to prevent sugar spikes. If you juice your fruits, you lose out on a considerable amount of fibres. It is also a wise idea to avoid market-based juices as they are often concentrated with sugar and artificial sweeteners.

5. Try to have fruits with their peel on: Fruit peels contain a significant chunk of fibres; hence, you should try to have fruits with their peel on, whenever and wherever you can. For instance, apples, pears, guava, plums should be consumed without peeling.

6. Diabetics should not have dried fruits like raisins, prunes, dried peaches. According to consultant nutritionist Dr. Rupali Datta, "One should ideally avoid dry fruits as they are concentrated versions of fresh fruits. Naturally then, in these concentrated forms, everything goes up. The sugar levels, the glycemic index."

Take note of these points, and if you happen to see any abnormal fluctuations in your blood sugar levels, consult an expert.


Myths and actual facts about Diabetes.

Dr. Neha Dhakad
BHMS Homeopath Family Physician 12 Years Experience, Pune

Most diseases are surrounded by a number of myths. This stems basically from ignorance or lack of proper information. Similarly, diabetes too has given rise to a number of imaginary beliefs.

Myth: Eating too much sugar causes diabetes.
Fact: There is no proof that sugar is the main cause behind diabetes. Diabetes is more related to family history, wrong eating habits and little or no physical activity.

Myth: Healthy foods don't raise blood sugar.
Fact: The fact is that all foods provide carbohydrates. And if there is enough insulin present in the body naturally or provided by injections, it will utilise the carbohydrates and consequently the blood sugar will not rise. However, if your body is producing less insulin or not utilising it sufficiently, then blood sugar is bound to rise even if you eat healthy foods.

Myth: Only medical treatment can control diabetes.
Fact: Diabetes is a disease that requires dietary intervention along with medical treatment. Medications are only a part of the cure. What is also needed is a healthy lifestyle behaviour that will allow the medication to work more effectively. This comes with a healthy, well balanced diet as well as a regular exercise routine.

Myth: Diabetics have to eat special foods.
Fact: Diabetics can eat the same food as non-diabetics, but in moderation.

Myth: No diet modification is required, if external insulin is being administered.
Fact: Insulin is not replacing a meal plan or involvement in any physical activity. Thus diet modification is needed, irrespective of whether insulin is being given or not.

Myth: Exercises are of no help in diabetes.
Fact: Exercise helps the pancreas to secrete more insulin, while at the same time, keeps the stress levels under control. Both these factors help to keep the blood sugar under control.

Myth: People with diabetes can eat any number of sugar free products
Fact: Sugar free does not mean calorie free. It is advisable to keep a check on the calorie product of the food, before consuming it. This way the total calorie intake can be kept under control and will further help in keeping a check on the blood sugar.

Myth : I don't have a family history of diabetes, so I won't get it.
Fact: Some people are born with a greater chance of developing diabetes than others. However, plenty of people diagnosed with the disease don't have a family history of diabetes. Your weight and lifestyle can be factors in whether you develop diabetes.

Myth: The strain and stress of everyday life is not related to diabetes.
Fact: The fact is that everyday stresses, as well as emotional and crisis situation can play a role in raising the blood sugar. Hence people with diabetes should take time out to relax and keep their stress levels under control.

A proper understanding of any disease means having a thorough knowledge about the disease, its causes and effects. That is why it is mandatory for all diabetics to be well informed and to be able to separate the myths from the facts.

Dr. Abhay Singh
Dr. Abhay Singh
MBBS, Family Physician, 2 yrs, South Delhi
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MBBS, Pediatrician, 8 yrs, Pune
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Dr. Nandita Bhati
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