Is masala papad safe for blood sugar? Experts explain
Minimal impact when moderated
Masala papad, especially when roasted and thin, shows minimal impact on blood sugar if eaten in moderation and paired with veggies, according to CGM data.
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Indian Express
2 days ago
- Indian Express
Is masala papad safe for blood sugar? Experts explain
Minimal impact when moderated Masala papad, especially when roasted and thin, shows minimal impact on blood sugar if eaten in moderation and paired with veggies, according to CGM data.
Hindustan Times
24-05-2025
- Hindustan Times
Fitness coach suggests 6 strategies to reverse diabetes naturally: Lose visceral fat to 7 hours of sleep
Type 2 diabetes is a chronic disease that onsets when the body cannot use insulin correctly and sugar builds up in the blood. While there are several treatments available, you can also aid your medications by using natural methods to reverse it. Also Read | Nutritionist says make these 5 food swaps to prevent or reverse diabetes: 'Swap fruits first in the morning with…' On May 23, fitness coach Alwyn took to his Instagram page, Fitness by Alwyn, to share 6 things one can do to reverse type 2 diabetes naturally. 'More than 90 million Indians have diabetes or prediabetes. But here's the good news: Type 2 diabetes is not a life sentence. In many cases, it can be reversed. Let's break down the science-backed strategy to do it,' he wrote. Alwyn suggested 6 things that you can start doing right away: A post shared by Fitnessbyalwyn (@fitnessbyalwyn) According to the fitness coach, research shows that losing 10-15 kg led to diabetes remission in 86 percent of participants. 'Visceral fat (especially around the liver and pancreas) drives insulin resistance,' he explained and suggested focusing on fat loss, not just blood sugar control. Do this: • Calorie deficit through real food • High-protein meals (1.5 to 2g/kg body weight) • 30-45 mins of exercise daily (strength + walking) 'Forget crash diets. Aim for a low glycemic load (GL) diet,' he explained. Here is a list of low GI foods, which Alwyn had suggested in a previous post. Low-GL meals reduce post-meal glucose spikes and improve HbA1c. Eat more: • Non-starchy veggies (palak, bhindi, broccoli) • Low-GL fruits (apple, berries, orange) • Protein-rich foods (eggs, dals, tofu, fish, paneer) • Good fats (nuts, seeds, avocado, ghee) Limit: • White rice, maida, sugar • Fruit juices and sugary drinks • Processed snacks and sweets 'Just 15 minutes of walking post-meal significantly reduces blood sugar spikes (Diabetes Care, 2013),' Alwyn cited a study. He suggested: Move every day: • 8,000–10,000 steps • Resistance training 3x/week • 10–15 min walk after lunch and dinner According to the fitness coach, 'chronic stress = high cortisol = more insulin resistance'. Additionally, poor sleep means poor glucose control. Aim for: • 7–8 hours of sleep • Evening wind-down routine • Stress reducers: breathwork, meditation, journaling, time outdoors The fitness coach suggested tracking these three factors weekly: • Fasting blood glucose (<100 mg/dL) • HbA1c (<5.7%) • Waist circumference (↓ belly fat = ↑ insulin sensitivity) Bonus: Use a CGM (Continuous Glucose Monitor) to identify sugar-spiking foods. Alwyn warned that before taking aids, one should always consult their doctor and suggested consuming: • Berberine: natural Metformin-like effect • Cinnamon: may improve insulin sensitivity • Vitamin D, magnesium, omega-3s to support metabolic health Per the fitness coach, signs of reversal include: • Fasting glucose <100 mg/dL • HbA1c <5.7% • No meds, stable sugars, high energy Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Indian Express
19-05-2025
- Indian Express
Here's what to do if your sugar levels reach 350 mg/dL regularly after meals
It is common for the blood sugar levels to rise a little after a meal. But is it okay if it spikes to 350 mg/dL? Dr Manisha Arora, director, internal medicine, CK Birla Hospital, Delhi, said if there is inadequate insulin production or if the body develops insulin resistance — where insulin is either not effectively produced or cannot be utilised properly due to being trapped in fat cells (adipocytes) — the glucose remains in the bloodstream, leading to high blood sugar levels. Notably, insulin is secreted in two primary ways: basal secretion, which occurs even during fasting, and bolus secretion, which is triggered by food intake. Consuming high-glycemic or carbohydrate-rich foods, such as sweets or cakes, can rapidly elevate blood sugar. Other contributing factors include the use of certain medications like steroids, high stress levels, or underlying health conditions, said Dr Arora. Dr Rajiv Kovil, head of diabetology, Zandra Healthcare and Co-founder of Rang De Neela Initiative, further noted that apart from eating high-carb or sugary meals or ultra-processed food, skipping meals and then overeating later, and inconsistent meal timing can lead to blood sugar levels touching 350 mg/dL. Dr Kovil also stressed that missing insulin or oral medications and incorrect insulin dosing can lead to such situations. Focusing on a healthy lifestyle is essential to manage post-meal blood sugar spikes. Dr Arora suggested beginning with nutrition and choosing whole, unprocessed foods, including vegetables, low-glycemic-index fruits, whole grains, lean proteins, and healthy fats. 'Regular physical activity is equally important as it helps improve insulin sensitivity and reduce blood sugar levels,' said Dr. Arora. Adhering to prescribed medications is crucial, and stress management techniques such as yoga, meditation, or deep breathing exercises can also play a supportive role. 'Overall, managing high postprandial sugar levels involves a balanced approach that includes dietary discipline, regular exercise, consistent medication, and stress reduction,' said Dr Arora. Frequent monitoring Use a glucometer or CGM (Continuous Glucose Monitor) to catch spikes early, said Dr Kovil Medication adherence Take insulin/oral medications as prescribed Adjust doses as guided during illness or changes in routine Dietary management *Avoid simple sugars and high-glycemic-index foods *Eat smaller, frequent meals with fiber and protein *Use carbohydrate counting if on insulin, especially for people with type 1 diabetes Exercise regularly *Even short walks can lower glucose, said Dr Kovil. *Avoid intense exercise during very high sugar levels (over 250 mg/dL with ketones) Stress reduction *Practice mindfulness, yoga, or relaxation techniques *Get adequate sleep Sick-Day protocols: *Never skip insulin during illness *Check sugar and ketones more frequently *Stay in touch with a healthcare provider Review medications Inform your doctor if starting steroids, other medications, or supplements. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
