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Indian Express
22-05-2025
- Health
- Indian Express
9 things to have in the morning to control blood sugar levels, avoid unnecessary cravings throughout the day
Experts say starting your morning with the right foods can play a pertinent role in reducing insulin resistance and naturally controlling blood sugar levels in the body. So, we asked them to list the top nine things one must include in one's diet for a healthy day ahead. Lukewarm water Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, Mumbai, recommended starting the day with a glass of lukewarm water. 'You can also add a few drops of lemon juice to the lukewarm water. However, practice caution when adding lemon juice, as it is acidic and can cause migraines or sinusitis. It can help kickstart your digestion and gently wake up your body without spiking blood sugar,' said Dr Agarwal. Green smoothie If you want something fulfilling, start with a small portion of a vegetable smoothie (like spinach, cucumber, and mint). Dr Agarwal mentioned that fresh green vegetables can help manage blood sugar. Berries Blueberries, strawberries, and raspberries are packed with fibre and antioxidants that help control blood sugar levels and reduce inflammation, said Dr Rajiv Kovil, head of diabetology, Zandra Healthcare and Co-founder of Rang De Neela Initiative. Eggs High in protein and healthy fats, eggs help stabilise blood sugar and keep you full longer, preventing spikes and crashes. Greek yoghurt Unsweetened Greek yoghurt provides probiotics for gut health and protein to improve insulin sensitivity. 'A small bowl of plain Greek yoghurt can provide enough protein and good bacteria for your gut health, essential for managing insulin resistance,' said Dr Agarwal. 'Choose full-fat or low-fat versions without added sugars,' added Dr Kovil. Fenugreek water Drink a glass of fenugreek (methi) water. 'This can be made by soaking one teaspoon of seeds overnight and drinking the water in the morning. It can help improve insulin sensitivity,' said Dr Agarwal. Oats Steel-cut or rolled oats are rich in soluble fibre, which slows digestion and helps prevent blood sugar spikes. Avoid instant oats that are often heavily processed. Avocado Dr Kovil said adding avocado to your breakfast, for example, on whole grain toast, provides healthy monounsaturated fats that enhance insulin action. Dr Agarwal concurred and shared that eating a few slices of avocado or having it in a smoothie can provide healthy fats that help stabilise blood sugar levels and prevent unhealthy cravings later in the day. Nuts A handful of almonds and 2-3 walnuts offer fibre, magnesium, and healthy fats, all beneficial for blood sugar control. Dr Agarwal mentioned that individuals should eat a handful of soaked almonds (4–5) in the morning. 'Soaked almonds provide healthy fats and fibre, which help control blood sugar spikes,' he told Combining foods into your morning meals can be simple and delicious. 'A berry and yogurt parfait, an egg and avocado toast, or oatmeal topped with nuts and berries are easy ways to support better insulin sensitivity daily,' said Dr Kovil. 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.
Indian Express
19-05-2025
- Health
- 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.
Indian Express
12-05-2025
- Health
- Indian Express
When you lose fat, where does it go?
Does fat melt away, like most social media influencers suggest? Does it move from the belly to the thighs? Or does it vanish into thin air? Ever wondered what really happens when you lose fat? Turns out, there is an interesting science behind the same. Allow us to explain, with help from experts. Your body undergoes 'complex metabolic processes' to convert stored fat into usable energy. This transformation results in the production of two main waste products: carbon dioxide and water. Surprisingly, a higher percentage of the fat is exhaled as carbon dioxide, and the remaining is excreted as water, said Dr Rajiv Kovil, head of diabetology at Zandra Healthcare and co-founder of Rang De Neela Initiative. Adding, Dr Narander Singla, lead consultant, internal medicine, CK Birla Hospital, Delhi, said that a significant portion of the fat you lose, approximately 84 per cent, is exhaled from your body in the form of carbon dioxide. 'This occurs in the lungs, where carbon dioxide is transported from the bloodstream and expelled during breathing. In essence, each breath you take helps eliminate fat that has been metabolised,' said Dr Singla. In simple terms, you breathe out most of the fat you lose, said Dr Kovil, adding that this also explains why regular exercise and deep breathing during activity play an essential role in fat loss. The remaining 16 per cent of fat loss is converted into water. 'This water is eliminated from the body through various natural processes. It exits through sweat, as your skin releases excess water to help regulate body temperature. It is also filtered by the kidneys and expelled as urine. Additionally, smaller amounts of water are lost through other bodily fluids, such as tears and saliva,' shared Dr Singla. Notably, fat is not directly excreted through feces or urine. 'Instead, after it is metabolised, the byproducts like carbon dioxide and water are removed through respiration and fluid loss. So, the next time you notice a drop on the scale, remember that your body is actively working to break down fat and eliminate its byproducts efficiently,' said Dr Singla. What to note? Pairing physical activity with a healthy diet for the best long-term results and weight loss is essential. 'It is necessary to speak to the expert and understand this. Remember, your priority should be fat loss, not just weight loss,' said Dr Kovil. 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.
Indian Express
28-04-2025
- Health
- Indian Express
Usha Nadkarni, nearing 80, recalls missing out on meals for work despite being a diabetic: ‘Kya bolun main?'
Theatre and TV veteran Usha Nadkarni, 79, who is set to celebrate her 80th birthday in September this year, has always prioritised work over herself, driven by her passion for the craft. The Pavitra Rishta actor recently opened up about being a diabetic on comedian Bharti Singh and her husband and screenwriter Haarsh Limbachiyaa's YouTube podcast. 'I wake up at 5 am. My hairdresser used to arrive at 8:10 am, and I would leave with her. I used to be ready. We would then reach the set by 10 am. I didn't have any clue about the time. I used to eat sometimes as late as 5 pm. I am a diabetic. Kya bolun main? (What do I say?) I used to silently bear it because I wanted to work,' said Nadkarni, who was recently seen on Celebrity Masterchef. Reacting her comment, Dr Rajiv Kovil, head of diabetology and weight loss expert, Zandra Healthcare, and co-founder, Rang De Neela Initiative, said the timing of meals can significantly affect blood sugar control in people with diabetes. Eating on time is essential for people with diabetes, stressed Dr Kovil. Prevents blood sugar spikes and crashes: Eating regularly helps avoid sudden drops (hypoglycemia) or rises (hyperglycemia) in blood sugar. 'Glycaemic variability is low when one eats as per a schedule,' said Dr Kovil. Supports insulin effectiveness: If someone is taking insulin or other medications, timing meals properly ensures the medication works as intended. Manages hunger and overeating: Missing meals can lead to extreme hunger and overeating later, which can cause blood sugar levels to spike, added Dr. Kovil. Here's what you should consider (Photo: Freepik) He also emphasized the importance of an early dinner for individuals with diabetes. Early dinner helps with Better glucose control: Eating earlier allows more time for digestion and insulin action before sleep, which reduces overnight glucose spikes, said Dr. Kovil. Improved insulin sensitivity: Some studies show that insulin sensitivity is higher earlier in the day.
