Author Archives: Dr. Nikhil Prabhu ( Diabetes Specialist )

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OATS IN OBESITY

OATS IN OBESITY

As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it. consumption of oats also improves lipid profile and liver functions along with abdominal fat distribution.

credits: escapefromobesity.net

OATS RECIPES

1] Oats Vegetable Soup

Ingredients:
Oats – 4 Tbsp
Green Beans – 15
Carrot – 1
Green Peas – 1/4 Cup
Sweet Corn – 1/4 Cup
Milk – 1/2 cup
Pepper powder – 1/2 tsp
Salt to taste
Sugar – 1/4 tsp
Cilantro /Coriander Leaves

Method:
1. Wash and cut carrots and green beans into small pieces and cook them in a pressure cooker until you hear 2 whistles. The vegetables should be half cooked. Heat 1/2 cup of water in a vessel or pan. Transfer the cooked vegetables to this vessel. Also add green peas, sweet corn and allow cooking for 5 min.
2. At this stage, add oats and cook for 5 more minutes. Once you add the oats, the whole mixture turns a bit thick. If needed add 1/4 cup of water to the mixture and keep stirring so that the oats do not turn into lumps and these oats are cooked well.
3. Now add pepper powder, sugar and salt and heat for a minute. Finally add milk and stir once and boil the mixture for a minute more. Oats Vegetable Soup is now ready to serve. If needed garnish with coriander leaves.

2] Oats Sandwich

Ingredients:
Brown Bread Slices: 4
Oats: 4 tbsp
Green chilly: 1 tsp
Tomato: 1/2 no finely chopped
Onion: 1/2 no finely chopped
Green peas: 1/8th cup cooked
Carrot: 1 small finely chopped
Pepper powder:1 tsp
Garam masala powder:1 tsp
Salt to taste
Oil: 1 tsp

Method:
1. Cook the oats in boiled water for 10 minutes and strain and keep aside. Cut the onion, tomato, green chilly finely. Grate the carrot. Now in a pan fry the finely chopped onion, tomato, green chilly and the grated carrot. Once the carrot is cooked, add the cooked peas.
2. Now add the pepper powder and garam masala powder. Finally add the cooked oats and mix well. Add salt according to your taste finally. Remove the pan from flame.
Add chutney and stuff the above preparation between the slices and toast till brown.
3. Cut into pieces. Serve with ketchup.

3] Strawberry oats smoothie

Ingredients:
Strawberries: 2 tbsp finely chopped
Honey: 2 tsp
Oats: 1 tbsp
Skimmed milk: 150 ml

Method:

1. In a deep pan, boil 1/ 2 cup water and add the oats. Mix well and cook for about 2-3 minutes and remove from the flame and keep aside to cool.
2. Add the strawberry, milk and honey, mix well and blend in a mixer till smooth. Pour into individual serving glasses and keep in the refrigerator. Serve chilled.

Ms. JAYTI SHAH
Dietitian & Clinical Nutritionist

Haut Diabetes Care


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Top 5 Tips To Prevent Diabetes

As you are already aware of increasing diabetes prevalence among indian population, it is very important to control and start preventive measures to control diabetes among us. To control diabetes it is important to control risk factors which predispose individual for getting diabetes.

Diabetes risk factors are either modifiable or non modifiable. certain risk factors like age, ethnicity, family hereditary etc are non modifiable or can not be changed but modifiable risk factors can be changed so that we can prevent or delay the disease.

based on modifiable risk factors following measures can prevent or delay the diabetes.

diabetes prevention

Image Credits : diabeteshelpsa.com

Tips to Prevent Diabetes :

  1. Staying Lean : Weight loss by means of diet and exercise helps to prevent or delay the disease. According to broca’s index Ideal weight (in Kgs) = Height (in cms) – 100         for example if a person’s height is 172 cms then his ideal weight is roughly 72 kgs.  If you are not able to loose weight even after 3 months of diet and exercise then certain weight loss medication like metformin, orlistat etc can be started but it is necessary to consult a diabetologist or weight loss specialist before starting such medication.
  2. Control Hypertension : restrictive salt intake and regular physical exercise helps to control your blood pressure. If your blood pressure is more than 140/90 mm of Hg even after regular exercise and diet restriction consult your physician to start anti-hypertensive medication.
  3. Control Stress : Majority of people working in corporate surrounding in metro cities like mumbai suffer from work stress and tension.  In physical or mental stress situations body releases stress hormones (cortisol, epinephrine etc) which increases blood pressure and have action opposite to insulin (raises sugars). peaceful sleep of atleast 8 hours at night & other stress relieving remedies like music, yoga, meditation etc helps to control stress.
  4. Avoid Excess Alcohol intake : Alcohol abuse with or without carbonated drinks (fizz) gives you empty calories leading to weight gain. also may lead to hypertension and dislipidemia. Limit your alcohol intake to not more than 2 standard drinks for men and single drink for women at a time.
  5. Quit Smoking : Smoking is not only a risk factor for diabetes but also a risk factor for cardiovascular morbidities. Smokers have 2 times more risk of getting diabetes than  non smokers.

As you get older chances of getting diabetes increases so it is advisable to check your blood sugar levels every year when you are above 40 years of age.

You can also read my previous article on Calculating the risk of diabetes for better understanding.

If you found this article helpful, please share it with your friends & family.

Awareness is Prevention.


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Best Way To Take Insulin At Home

Many long standing Type 2 diabetes patients and Type 1 diabetes patients need to take daily insulin injections at home for maintaining their blood sugar level under control. Insulin is available in market in two injectable forms:  insulin vials or insulin pen (use & throw flex pen or re-fillable pen with cartridges).

insulin-

credits – e-diyabet.com

Where to inject insulin (Sites) ?

Insulin is injected subcutaneously, i.e just below the skin in fatty tissue. If insulin is injected deeper in muscles then it may get absorbed quickly and can lead to low sugars. Insulin should not be given in scars, moles, varicose veins, sites with broken blood vessels etc. as it may alter its absorption. Insulin injection site must be rotated each time to avoid lypodystrophy (Atleast take insulin injection an inch apart from previous site).

Sites where you can take insulin injection :

  1. Abdomen : this is the most preferable site for self administration since absorption of insulin is quicker and predictable. You can take insulin atleast two fingers width away from belly button.
  2. Thigh : This is second best site after abdomen for self administration of insulin injection. Top and outer aspect of thigh is preferred. Avoid injecting insulin on inner side of thigh.
  3. Arms : Normally when somebody else is administrating insulin to diabetes patient it can be given on outer back aspect of arm away from shoulder and elbow in fatty tissue.
  4. Buttocks : Upper outer padded part (wallet area) is preferred spot.

How to take or inject insulin ?

Insulin is stored in refrigerator  (In door shelf or tray but not in ice box part). Take insulin vial or pen out of refrigerator and allow it to come to room temperature (10-15 mins). Mix insulin via rolling insulin vial in your palms, do not shake insulin vial. Bolus and premix insulin should be taken before food (Regular insulin like actrapid and huminsulin R or premix like human mixtard 30/70 or huminsulin 30/70 should be taken 20-30 mins before food, Incase of rapid acting analogues like Humalog, Novarapid, Novomix 30, Humalog 25/75 etc can be taken just prior to meal)

Steps to follow for injecting insulin via Insulin vial

  1. Wash your hands thoroughly before taking insulin.
  2. Hold the syringe in upright position (Needle on top) and pull the plunger down until the tip of the plunger reaches the measurement equal to the dose you will inject.
  3. Remove cap of insulin vial & syringe, push the needle into the stopper and push the plunger down. The air replaces the amount of insulin you will withdraw.
  4. Keeping the needle in the vial, turn them upside down. Pull the plunger down until the black tip of the plunger reaches the correct dosage on the syringe.
  5. If there are bubbles in the syringe, tap it gently and the bubbles will rise to the top. Push the syringe to release the bubbles back into the vial. Pull the plunger down again until you reach the correct dose.
  6. Keep insulin vial down and hold a syringe like a pen
  7. Pinch the skin and Insert the needle at a 90-degree angle.If you are injecting into a site with less fat, injecting at a 45-degree angle is fine. Push the plunger all the way down and wait for 10 seconds before removing the needle.

Watch the video for more detail understanding of insulin vial & syringe administration technique :

video credits : CEMM

Steps to follow for injecting insulin via Insulin pen :

  1. Wash your hands thoroughly before taking insulin.
  2. Clean the site with cotton where insulin is injected.
  3. Remove the top cover part of insulin pen and attach needle to insulin pen by rotating it on upper side.
  4. Fix the number on dial on bottom side of pen equivalent to dose of insulin you need to inject. (normally 1 click = 1 unit)
  5. Pinch the skin and insert the needle at a 90-degree angle. Press the bottom part button of the pen till the dialer resets to Zero Again.
  6. Hold it for 10 secs till complete amount of insulin gets injected.
  7. Loose the skin and remove needle slowly.

Watch the video for more detail understanding of insulin pen administration technique :

video credits : diabetes.co.uk

 

If you get any problems while self administration of insulin, consult your diabetes specialist immediately. Improper administration of insulin may lead to complications like hypoglycemia, lypodystrophy etc.

If you like my article please share it with your friends and family.

Awareness is prevention!

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