What To Drink, And What Not To In Diabetes

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“First you take a drink, then the drink takes a drink, then the drink takes you,” this famous quote from The Great Gatsby isn’t just true for alcohol but pretty much any sugary drink for diabetics. Diabetes is all about what you chew and what you sip. The American Diabetes Association (ADA) advises no-calorie or low-calorie drinks. The main motive is to avoid a blood sugar spike. So all my peers who are diagnosed with diabetes, be mindful of what you drink.

 

To help you out in choosing the right beverages for you, here is a list of the best and worst drinks for people with diabetes.

 

What to drink in diabetes?

 

●     Water

Water is the driving force of nature and the human body. Water is neutral, it neither increases acidity nor alkalinity in the blood. It dilutes the blood to reduce a blood sugar spike. The recommended daily intake is 3.08 litres for men and 2.13 litres for women.

 

The National Academies of Sciences, Engineering, and Medicine advise drinking 12 ounces (355 ml) of fluid (such as water) per pound (450 grams) of body weight each day. Make sure your urine is a light yellow colour to monitor your level of hydration.

 

For each additional beverage you consume that contains caffeine or sugar substitutes, drink one 8-ounce (250 ml) glass of water. Sparkling water or the addition of fresh lemon or lime juice will make it tastier.

 

●     Tea

Both normal black tea and herbal teas are elixirs for the body. Regular consumption of green tea may reduce your risk of type 2 diabetes. Green tea, white tea, oolong tea, and herbal teas—-chamomile tea, hibiscus tea, ginger tea, and peppermint tea—whether iced or hot, should be sugar-free.

 

Tea can be flavoured with lemon juice rather than sugar. But if you do need some sugar, science advises selecting stevia as a more natural alternative to artificial sweeteners.

 

 

●     Vegetable juice

Fruits usually contain high concentrations of sugar. 100% fruit juice is 100% sugar. It can be your treat on a cheat day, but it cannot be a routine. Substitute fruit juices with vegetable juices like tomato juice, a cucumber blend, or a green spinach smoothie. Spice it up with a pinch of pink salt and pepper.

Vegetable juices give you all the essential micronutrients, fibre, and pigments.

 

 

●     Low-fat milk and milk alternatives.

A cup of 1 percent milk (low-fat milk) contains 305 milligrams (mg) of calcium, or about 23% of the recommended daily intake, according to the U.S. Department of Agriculture (USDA). Whole milk, is high in carbs, so you need to stick to low-fat, unsweetened, skimmed milk. Avoid drinking more than 2-3 glasses of milk (250 ml)  per day.

 

Dairy-free kinds of milk, like almond, oat, soy, rice, and coconut milks, are good substitutes. The unsweetened and preservative-free versions are sometimes fortified with calcium and vitamin D which are vital for the health of a diabetic.

 

But beware of the carb concentration when purchasing rice and soy milk, nut-based milk contains more protein as compared to them. Read the ingredient list, before choosing one!

 

 

Drinks to avoid in diabetes

 

Much like food restrictions, diabetics have restricted options in beverages as well. They have to restrict themselves from certain drinks that have harmful effects on their blood sugar levels and overall health.

 

Here is a list of the worst drinks for diabetics:

 

 

●     Sodas and colas

Sipping on your favourite soda and fizzy colas all day long has similar effects as substance abuse. Yes, it’s as addictive and harmful as taking unprescribed drugs. They not only cause a sugar spike; they also make teeth sensitive and damage the liver and kidneys. Indulging in this guilty pleasure once in a while is acceptable, but not frequently!

 

 

●     100% pure fruit juices

Fresh fruit juices are not only tasty, but they are powerhouses of nutrients and fibre. Sadly, they are also high in fruit sugars and carbs, which do not make them ideal for diabetics. When you extract the juice, you lose the fibre in the fruit. This makes it nothing but a drink full of carbs and sugars.

 

So, attempt to eat whole fruit regularly and substitute your fruit juice with a vegetable or spinach smoothie.

 

 

●     Energy drinks

Energy drinks should be removed from your list of beverages. These quick sips are loaded with caffeine and carbs; that’s precisely how they give you instant energy to continue your daily activities. These are known to spike blood sugar levels.

 

In addition to raising blood sugar levels and blood pressure, caffeine also disrupts sleep cycles by keeping you awake for longer periods of time and by keeping you alert and tense all the time.

 

As we know, all these factors are detrimental to the health of a diabetic.

 

●     Diet soda

The term “diet” placed before “sodas” is more of a marketing gimmick. A study done in 2015 came up with serious complications that diet soda or diet soft drink consumption can cause. It puts the patients at a higher risk of developing obesity, hypertension (high blood pressure), coronary heart disease, stroke, and type 2 diabetes mellitus.

 

 

●     Alcohol

Diabetes-related hypertension and neuropathy (nerve damage in the body) can be worsened by alcohol. Alcohol in moderate amounts causes a transient increase in blood sugar levels, but when taken excessively, it can initiate a sudden fall in sugar, which can cause episodes of hypoglycemia or diabetic coma.

 

Alcoholic drinks like beer are high in calories and can worsen diabetes related weight-gain. Alcohol often boosts appetite and makes you binge eat, which is detrimental to blood sugar levels.

Takeaway

 

Your main goal as a diabetic is to avoid foods that are high in refined carbohydrates, liquid sugars, refined grains, and unhealthy fats. Keep it straightforward when choosing a drink. Whenever possible, choose water. Unsweetened tea and other sugar-free beverages are also excellent choices. Remember, there is no such thing as a “diabetic diet”; it is all about properly portioned, timely, and healthy meals, and beverages. Indulgences and guilty pleasures can make a diabetic-life tough.

 

 

FAQ

 

Q. Which fruit juices are the best for diabetes?

  1. While 100% fruit juice isn’t recommended, due to its high content of sugars and carbohydrates, some fruits rich in vitamin C like grapes and berries can be blended and drank safely.

 

Q. Best Indian drinks for diabetes

  1. A quick trip to the best Indian homemade drinks for your diabetic family member.

 

  • Black tea with no sugar
  • Lemon honey mint green tea (unsweetened)
  • Buttermilk
  • Sattu sherbet
  • Dry-fruit lassi

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Snacks that you can Munch even with Diabetes

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Munching in Diabetes.

Munching snacks round-the-clock is a guilty pleasure that we all indulge in. Snacking is addictive and can lead to many lifestyle diseases over time. In addition, if you have diabetes, mindless snacking can cause many diabetic complications. Munching for diabetics is tricky and needs to be monitored.

 

Dietary restrictions typically apply to diabetics. They are refrained from most of the savory delicacies, which makes things more depressing. But today’s urban market has plenty of diabetes-friendly options. Good news! That also includes diabetic munchies.

 

Excessive hunger in diabetes:

 

Diabetics often feel more hungry than healthy adults.  This is due to your muscles not getting the energy they require from food; your body’s insulin resistance inhibits glucose from entering the muscle and providing energy. As a consequence, the muscles and other tissues always signal the brain that they are deprived of energy and need more food.

 

Role of foods in diabetes:

Having diabetes makes eating difficult. While eating less and fasting for longer periods of time may result in an episode of hypoglycemia (a drop in blood sugar levels that causes fainting), an elaborate meal may cause a sudden spike in blood sugar. As a result, diabetics must be careful about their diet. Leading a healthy life requires eating a balanced diet that includes foods from all food groups, including carbohydrates, proteins, fats, minerals, fiber, and vitamins. And believe me when I say that diabetologists claim that snacking can help diabetics maintain balance and boost their energy levels all day.

So here is a list of snacks for diabetes patients in India:

 

Indian snacks are not always a red flag. It doesn’t have to include samosas, panipuris, and fried mixtures. They can go beyond fried calorie-rich junk. Today we shall discuss a few pocket-friendly, healthy, and easily available snack options for our diabetic friends in India.

 

1.   Boiled eggs

They are a compact source of protein that makes you feel full for longer periods. 6.3 grams of protein are present in one large hard-boiled egg. Proteins are good for diabetes since they help lower blood sugar levels after meals. The feeling of fullness prevents you from eating further and putting on weight.

2.   Fruit chaats

An entire bowl of assorted freshly cut fruits is a great mid-morning snack option. Ensure that you are not eating fruits right after a meal. Whole fruits add umpteen of fiber to your diet in comparison to fruit juices or shakes.

Some of the best fruits for diabetics include

  • Apples
  • Oranges
  • Kiwis
  • Plums
  • Papaya
  • Berries
  • Grapes
  • Cherries

Some fruits that are high in sugar content need to be eaten in moderation, these include:

  • Mango
  • Banana
  • Pineapple
  • watermelon

The fruits can be sliced and tossed together in a bowl with a little salt, and pepper as a taste enhancer. You may also like to have your fruits with a spoonful of peanut butter. Sounds yummy! Isn’t it?

3.   Upma/poha/chilla

The desis at heart swear by these varieties of Indian breakfast options, which are essentially good carbs. These are your snacking options for days when you’re really hungry.

Poha/upma can be made with flattened rice, rava (granulated wheat), oats, millet, quinoa, or dalia (broken wheat).

Chillas are Indian pancakes made from a variety of flours such as besan (gram flour), ragi flour, atta, oat flour, or sattu (roasted gram flour).

You can add finely chopped vegetables like carrots, beans, peas, and broccoli to both and drizzle with ghee (clarified butter) for flavor and good fats.

4.   Puffed rice

Puffed rice, or murmura, is a favorite snack for all Indians. Murmura or Churmura mixtures include nuts, chopped onion, green chili, and tomato. It’s delicious and simple to make. Use 4 handfuls of chopped veggies, roasted peanuts, roasted chana, etc. for every handful of puffed rice.

This is delicious, filling, and nutritious. It helps in the control of blood glucose levels.

Murmura can also be eaten with milk or curd. They are an effective alternative to sugar and preservative-loaded muesli/cornflakes/granola. Add a little bit of jaggery, and a spoonful of peanut butter to make it delicious.

5.   Roasted dry fruits mix and makhana

Makhana, wheat puff, or popped rice is crunchy and delicious when it is roasted in a little ghee with a variety of nuts, including walnut, almond, flaxseed, cashew, pumpkin seeds, sunflower seeds, and sesame seeds. Sprinkle some salt and pepper on top.

6.   Oats bowl

A bowl of rolled oats, soaked overnight, is a powerhouse of good carbs, proteins, and fiber. Mix it with hot milk or curd and add your favorite fruits, like an apple, some cinnamon powder, flax seeds, chia seeds, and a spoonful of peanut butter, and you’re good to go!

7.   Ragi shakes

Ragi is one of India’s most popular millets. It is very popular in India’s southeast and southwest. Ragi is high in fiber and thus has a better insulin response. You need to mix ragi flour in a glass of boiling water with some cumin, hing, and salt. Ragi drink is hot and spicy and keeps you full for longer.

8.   Sattu drinks

Sattu is made from roasted Bengal gram flour. It contains 22.5 grams of protein. Sattu water is a type of desi protein drink for bodybuilders and hard workers. It is also one of the best drink options for diabetics due to its high protein and fiber content.

Add sattu to the water, then add a few drops of lemon juice, a pinch of jeera powder and rock salt, and a few chopped coriander leaves to taste.

You can add nuts or seed powder to a Sattu with milk drink.

9.   Buttermilk

This age-old Indian beverage needs no introduction. Buttermilk is simply a diluted form of curd. It can be made very easily at home. It’s high in protein and micronutrients, as well as a good source of probiotics. Regular consumption of buttermilk is not only ideal for diabetics but also helps the good bacteria in your stomach.

10.                 Green tea

Green tea has long been valued as a medicine as well as a beverage. The internet today literally contains scriptures. Green tea is more of a panacea for all of your lifestyle ills than just internal bodily problems.

Green tea contains two major components: essential oils and polyphenolic compounds (catechins, flavonoids, tannic acid, and EGCG) that prevent body cells from being damaged by harmful free radicals. Their interaction is what drives green tea’s dynamic and robust benefits.

 

Takehome

 

Having diabetes does not have to make snacking difficult. But all we have to do is eat nutrient-dense foods in moderation. Diabetes is a lifelong disease. With a few dietary restrictions, you can easily stop it from getting worse. It is a myth that diabetics must give up certain foods. The truth is that they can live their lives easier and avoid disappointing their taste buds by making wise decisions.

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Diabetes and Hair loss: An Underrated Connection

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Diabetes and Hair loss: An Underrated Connection

Introduction:

Diabetes is a lifestyle illness that stays with you for life. The correct phrase to describe it: give it an inch and it’ll take a foot. Rightly so, diabetes is like a termite that infests every body part. Extensive research in the last decade has concluded that “HAIR” is the new mirror for diabetes. Hair can reveal a lot about the disease’s activity.

We are too worried about diabetes affecting the foot, the fingers, the nerves, and the eyes, but what about the hair? Is it vanity to draw this comparison? Trust me, no. The study of molecular hair has opened up new avenues for diagnosing diabetes and its complications. We also need to understand how to stop hair loss from diabetes.

diabetes and hair fall

What is hair loss?

At any given time, approximately 90% of the hairs on the scalp are in a growing phase. About 10% of the hairs are in a resting phase. After 2 to 3 months, the resting hairs enter the telogen phase, or the shedding phase, followed by new hair growth in their place.

Type 2 diabetes and hair loss:

 

Can type 1 diabetes cause hair loss? Yes, type 1 and type 2 diabetes can both cause hair loss in men and women.

 

Type 1 diabetes: Alopecia (baldness), like type 1 diabetes, is an autoimmune disease in which the body’s immune system attacks its own tissue. This can attack developing cells and hair follicles in the scalp, brows, eyelashes, and elsewhere.

 

Type 2 diabetes: Hair loss is a common side effect of type 2 diabetes because of poor blood circulation in the body. To grow hair, we need plenty of oxygen and nutrient-rich blood to reach our hair follicles.

 

Diabetes, on the other hand, can make capillaries and other larger vessels fragile and weak. Their efficiency in carrying blood to all parts of the body is compromised.  Apart from the scalp, hair loss on the legs, feet, and arms is an evident sign of diabetes type 2. You tend to loose your eyebrow hair as well.

diabetes and hairloss

Causes of hair loss in diabetes:

  1. Fragile blood vessels:

Small blood vessels like capillaries become weak, and fragile and lose their tonicity when blood sugar levels are high. Because of this damage, less oxygen and inadequate nutrients are supplied to the hair follicles, causing the hair to thin. This also causes your hair to lose its shine, appearing brittle, dry, dull, and lifeless. So, does diabetes cause dry hair? Yes, it sure does.

  1. Deranged thyroid hormones:

Hypothyroidism is an autoimmune disease that can cause significant hair loss in patients with type 1 diabetes.

  1. Anemia:

Anemia is not caused by diabetes directly, but certain complications and conditions associated with diabetes can contribute to it. Diabetes-related kidney disease (nephropathy) and nerve damage (neuropathy), can both lead to the development of anemia. Furthermore, taking certain oral diabetes medications for diabetes can increase the risk of developing anemia.

Anemia directly causes poor oxygen supply to body cells, affecting hair growth rate.

  1. Alopecia areata (autoimmune):

As explained, type 1 diabetes and alopecia are both autoimmune diseases. The disease wreaks havoc on the body’s tissues. This can result in an attack on growing cells and hair follicles in the scalp, brows, eyelashes, and all over the body.

  1. Stress:

Diabetes causes physiological as well as psychological stress and anxiety. Stress and anxiety are both direct causes of hair loss. Dehydration is also a factor.

 

Frequently asked question: insulin resistance hair loss reversible?

 

If your blood sugar levels are not controlled with medical treatment, hair loss from type 2 diabetes or insulin resistance can be permanent. Patients who keep their blood sugar under check with medication, dietary measures, and regular exercise, on the other hand, have much better outcomes. There are chances of restricting balding.

 

How to control hair fall in diabetics:

 

  1. Blood sugar management

It is critical to improving your blood sugar levels. Following the American Diabetes Association’s recommendation of keeping your HbA1c at or below 7%, will improve your overall health and prevent numerous diabetes-related complications, hair fall being one of them.

 

A count of less than 6.5 percent will ensure better health of the blood vessels and prevent the growth of fragile capillaries from reducing blood supply to the hair follicles. But this requires an aggressive approach to blood sugar reduction.

  1. Medications

To be prescribed strictly by the physician or Diabetologist. Drugs like minoxidil (topical application) and finasteride (only for use by males) are widely used to induce hair growth.

  1. Exercise

The best exercises are walking, swimming, calisthenics (body strength exercises using your body weight), and yoga. These are the best methods to rush oxygen to all body parts and boost metabolism (better digestion and absorption of food will in turn reduce blood sugar levels).

  1. Biotin

Biotin levels in diabetics may be lower than recommended. Also known as vitamin B7 or vitamin H, it helps to slow hair loss in people who are deficient in it. Adults should consume 25 to 35 micrograms (mcg) per day, but supplements typically contain much higher amounts. Peanuts, almonds, potatoes, oats, onions, and eggs are natural biotin sources.

  1. PRP

Platelet Rich Plasma is created by drawing blood from a patient and spinning it down. The plasma is then extracted. It is a concentrated version of platelets.  It contains growth factors that can help stimulate the delivery of oxygen and nutrients to hair follicles.

  1. Hair transplant

Hair or follicle transplants may not be a long-term solution.

  1. Wigs

Essentially, false hair is a purely aesthetic option.

 

Conclusion:

 

Did you know that science now allows the diagnosis of diabetes through hair loss?

 

If a person is losing more hair than usual and the loss does not appear to follow a typical pattern of hair loss, a doctor must be consulted. Diabetics have thinner hair than non-diabetics. Diabetics have a significantly reduced hair shaft diameter.

 

Known fact: HbA1c (glycated hemoglobin) is proportional to the average blood glucose concentration over the previous four to three months.

 

But did you know?

Keratin and other hair proteins are glycated as well. The levels of glycosylated keratin in hair can also be used to determine the onset of diabetes. Interesting, isn’t it?

I hope you like this article.

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Bad breath and bleeding gums—are your sugar levels high?

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Bad breath and bleeding gums—are your sugar levels high?

Introduction:

Diabetes—a deadly disease with roots that spread far and wide. Diabetes has countless effects, all of which last for a very long time. India is regarded as the “diabetes capital of the world” due to the alarming increase in diabetes diagnoses among the younger population. The most recent study has focused on the unavoidable link between diabetes and oral health.

 

Can diabetes affect your teeth?

 

Not just your teeth, diabetic gums is also a pestering issue. Diabetes has an impact on every organ in the body, including the skin, gut, kidney, heart, nervous system, eyes, and mouth. People are aware that diabetes can result in heart disease, coma, blindness, and kidney failure. Few people, however, are aware of the link between diabetes and oral health. A diabetologist-dentist partnership is necessary to help patients with diabetes manage their blood sugar levels and prevent diabetes teeth and gums.

 

Let’s understand how diabetes affects our mouths.

Diabetics are more likely to experience dental issues for the following reasons:

 

  1. Bacteria that cause cavities thrive in conditions of increased salivary sugar brought on by high blood sugar. On the other hand, infections from soggy bleeding gums and decayed teeth can cause the blood sugar to rise and make it harder to control diabetes. It’s a vicious cycle. The faster you understand this, the better you can address the problems.
  2. Diabetes alters the blood vessels. They are thickened, become frail, and also grow in numbers rapidly. These vessels do not supply the blood with the same efficiency as the normal ones. The nutrient supply is poor, and the cleansing action is inadequate. This reduced blood flow can cause diabetic gum and weak bones, putting them at a greater risk of infection.
  3. Diabetes medication reduces oral salivation. Cavities develop when the enamel is exposed to different acids in food and beverages due to dry mouth. Dry gums are sore, attract tartar, and can bleed on exposure to anything hard. ‘Does metformin affect your teeth?’ Well, now you have an answer!

Diabetes mouth symptoms:

 

Do you have oral issues and suspect an underlying increase in blood sugar? Let’s find out.

Keep an eye on your oral health while eating and brushing. Watch out for the following signs:

  • Sore, reddish, bleeding gums.
  • Dull, boring, nagging jaw pain.
  • Receded gums; gums that pull away from the teeth.
  • Hypersensitive teeth
  • Salty taste
  • Bad breath
  • Shifting of teeth causing spacing
  • Dry mouth, causing burning sensations.
  • Food getting stuck at odd places
  • Development of pimple-like abscesses that resolve and recur spontaneously.

 

What should you do if you notice these diabetes mouth symptoms?

 

Visit your diabetologist first and then a dentist. Dental treatment requires sugar levels to be within a certain range (HbA1c within 7). Dental procedures performed with high sugar levels pose risks of cross infection, pneumonia, and endocarditis. 

 

The diabetologist performs all necessary investigations to tap the root cause of any spike in the blood sugar. These could be

 

  • Uncontrolled foods and beverages.
  • Lots of sugar intake
  • Lack of sleep
  • Lots of coffee
  • Dehydration
  • Tolerance to diabetes medication
  • Dental issues.

 

Once the diabetologist has redone your prescription and changed your diet, he will closely monitor your blood sugar levels. Once it begins to subside, you can visit the dentist and start the required dental procedure.

Home appliances for sugar monitoring come in handy in such cases. 

Diabetes gum disease treatment:

 

Now that we know that diabetics are susceptible to dental infections, especially the gums, let us begin with what you can do as a diabetic to prevent oral diseases from happening. 

 

  1. Monitor your glucose daily, and be disciplined with the prescribed medications. The market has plenty of authentic, FDA-approved gadgets to monitor blood sugar. Sugar-free, sweet substitutes are a great way to control your sweet tooth. Stop indulging, and you will see the results shortly.
  2. Diet: Reduce foods that spike blood sugar and hydrate yourself well. Include a lot of fiber-rich foods, for instance, raw fruits and salads. 

I would suggest an entire fruit over juices and shakes. Fiber is important to boost metabolism and counteract sugar. Green salads keep you full for a longer period, prevent frequent snacking, and also add bulk to your bowels. Apart from all the raw micronutrients that you receive from them, the sugar levels are also controlled.

Fibrous foods naturally scrub plaque and residues from the tooth and gum surface, keeping it clean. 

  1. Drink plenty of water. Hydrate yourself well. Dehydration concentrates the blood, thereby causing sugar spikes. It also reduces saliva flow in the mouth making the enamel susceptible to decay and the gums sore.
  2. Before going to bed, make sure to brush. Brush twice daily. Do not indulge in midnight munching after that.
  3. Don’t forget to brush your tongue after you’ve brushed your teeth. The white tongue coating can be removed using a tongue scraper. Fungal infections on the tongue are very common in diabetics. They present as white patches.
  4. Repeat the three steps of floss, rinse, and repeat after each meal to remove any food particles. The toothbrush will not clean minor food residues from between the teeth. This is a leading cause of gum pockets and bone loss. Be thorough with your hygiene.
  5. Water flossers are highly sophisticated oral hygiene devices. They use a strong water jet to flush out any loose dental plaque. 
  6. Mouthwashes: These are liquids that take care of sustainably releasing disinfectants in the mouth. Chlorhexidine, an ingredient in mouthwash, keeps gums healthy. 
  7. Make sure to rinse your mouth after taking a vitamin gummy or cough drops/lozenges. Gummies with no added sugars are available these days and are safe for diabetics.
  8. Smoking and diabetes are a bad combination. Curb your cigarettes or nicotine intake of any sort.

 

Conclusion:

 

Stop contemplating! Do not wait until diabetes-related gum disease gets so bad that you lose all your precious teeth. Understand that maintaining good oral health will also help you control your diabetes and avoid health issues linked to it. It will be more challenging for you to follow a healthy meal plan if you have dental problems that result in tooth loss. Value the smile while you still have healthy teeth.

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