But the charm of a gluten-free diet has never gotten any less. 

From grocery shelves overflowing with gluten-free options to restaurants offering dedicated gluten-free menus, it's clear this dietary trend is here to stay.

While some people have a genuine medical reason to avoid gluten, like Celiac Disease or Gluten Sensitivity, the misconception that gluten-free is the ‘healthy’ way for all to live persists. 

Gluten is found in some grains like Barley/ Rye and Wheat. Cutting down consumption of gluten means cutting down on a few whole grains which are a common staple in many Indian households. 

Granted, if you replace these with other grains like millets and quinoa you will see your health improve, but most of us cut back on gluten rich chappati's and only add white rice or remove whole grains completely from our diet. 

This can be especially concerning for diabetics who are constantly looking for ways to manage their blood sugar levels. So, the big question is: is a gluten-free diet the magic bullet for people with diabetes? Buckle up because we're about to explore why this might not be the case!

But before we go ahead, it is important we understand what diabetes really is. Watch this video for clarity:

Now that we understand Diabetes a little bit more clearly, lets look at a few reasons why a gluten- free diet is not the best trend to follow. 

Reason 1: Lack of Essential Nutrients

Some grains do contain gluten, but they are also a nutritional powerhouses. Apart from those who are sensitive to gluten, there is no reason to avoid whole grains.  

Commercially available gluten-free products from brands such as “Ketofy - Keto Flour” are made with refined flours and starches like tapioca or corn. These refined alternatives do not offer the essential nutrients that our normal physiology desperately needs and we get from homemade whole wheat chapati. 

Here are two main reasons gluten- free products may not measure upto whole grains like wheat/ rye and barley. 

1. Fiber Fizzle: This is a big one for people with diabetes! Whole grains are packed with dietary fiber. 
   
   Fiber acts like a sponge, slowing down your body's absorption of sugar. This keeps your blood sugar from spiking everywhere, which is what we want to avoid, right?
   
   Gluten-free products may not offer you sufficient fiber, causing blood sugar spikes and dips. Both can be very dangerous! 
   
   
2. Vitamin and Mineral MIA: Whole grains like wheat are a treasure trove of essential vitamins and minerals, including B vitamins, iron, and magnesium. These play a vital role in overall health, including blood sugar control.
   
   Although gluten-free diets can be rich in whole grains, most people do not do a good job to swap gluten for other whole grians. Instead, they look for gluten- free flours like almond flour or corn starch. These are processed grains and do not give you the needed vitamin boost. 

Dr. Michael Greger, in his book "How Not to Die" shares his experience about the major diseases killing people all around the world. Absolutely all of them can be avoided by eating a plant-based diet rich in essential nutrients and healthy fiber. You might not have to go gluten- free to avoid diabetes. Especially if wheat/ rye etc are a staple in your household. 

Here is one of our clients talking about her experience with diabetes management with sustainable lifestyle changes only:

Diversity of plants in your diet is a hallmark of better gut health. Ask yourself, by avoiding gluten, are you also reducing the diversity in your diet? 

Reason 2: High Glycemic Index of Gluten-Free Products.

The GI is a ranking system that measures how quickly a food raises your blood sugar levels. High-GI foods cause rapid spikes, while low-GI foods cause a gradual increase. For diabetics, managing blood sugar is key, and low-GI foods are their best friends.

Here's the surprising truth: many commercially available gluten-free products such as Tapioca flour or Rice flour actually have a higher GI than their gluten-containing peers! 

This is because commercial products contain refined flours and starches, which are quickly broken down by the body. And the body experiences rapid and multiple sugar spikes. 

Think gluten-free cookies, cakes, and breads. Many of these do not contain gluten but instead binding agents that can be worse than gluten. Gluten has a natural binding property, thus, you can make a dough using simply water and flour. But the same is not true for most gluten free grains.

This means additives are often added to many commercial products to achive a desired texture. But the same might not be healthy for diabetes management. 

Just because a product is labeled "gluten-free" doesn't mean it's a healthy choice for diabetics. Those tempting cookies and bread are high-GI culprits, sending your blood sugar on a rollercoaster ride. 

Reason 3: Misleading Health Halo.

We've talked about the lack of essential nutrients and the high glycemic index of gluten-free products, but there's another sneaky villain at play: the health halo effect.

The Halo Effect: This marketing trick plays a role in our perception of health. A product labeled "gluten-free" gets automatically categorized as "healthy" in our minds. So many of my patients rest assured and hope for better-managed blood sugar because they take gluten-free foods. 

The gluten-free trend is misleading and destructive for diabetics.

Sugar-coated Deception: Imagine a shelf overflowing with colorful gluten-free cookies. They might be free of gluten, but many of these processed products are loaded with sneaky sugars – white sugar, brown sugar, high fructose corn syrup. All culprits in raising blood sugar levels. 

If diabetes management is really lifestyle management, then care should be taking not to fall into such marketing gimmicks. Here is what I mean by lifestyle management:

The "gluten-free" label might make products seem like a healthy alternative, when they really might not be. The reality is they can be just as sugary and damaging as their gluten-containing counterparts.

Fat Trap: Don't forget about unhealthy fats! Commercial gluten-free breads and baked goods are sometimes packed with saturated and trans fats to improve texture and shelf life. These fats are not only bad for heart health, but they can also contribute to insulin resistance. They make it harder for your body to manage blood sugar levels – a double whammy for diabetics.

Examples to Watch Out For: Keep an eye out for these processed gluten-free products that might be hiding unhealthy ingredients:

• Gluten-free cookies and muffins: Often loaded with sugar and unhealthy fats.
• Gluten-free cakes and pastries: Similar story – sugar and fat overload!
• Gluten-free snack bars: Check the ingredients list – many are high in sugar and unhealthy fats.

Remember: Always check the nutrition label, not just the front of the package. Look for products that are lower in sugar, saturated fat, and refined carbohydrates and higher in fiber and whole grains.

Brenda Davis, RD has done some groundbreaking work along the misconception of gluten-free diets. Throughout her journey as a registered dietitian and nutritionist, she has experienced magical changes happening with whole grains, plant-based diets. At the same time, she has made sure to talk and write about the impacts of gluten-free diets.

Reason 4: Lack of Whole Grains.

Taking a gluten-free diet would mean skipping their whole grain versions altogether. When you take gluten free bread, that would mean you will be avoiding whole wheat. And that applies to all foods.

Here's why whole grains are a game-changer for managing diabetes.

• Fiber Fiesta: As we know, fiber is a diabetic's best friend. Whole grains are bursting with it, while refined, gluten-free foods extract fiber altogether. 
• Insulin's Ally: Whole grains don't just help with sugar absorption; they can also improve insulin sensitivity. 

A study published on NCBI shows that whole grains increase the effects of insulin on skeletal muscle. By increasing the uptake of sugar by the skeletal muscles, whole grains lower the glucose levels in the blood. 

Gluten free trend does not skip all the grains but it does devoid you of very staple, basic ones. These are also rich in some of the most precious nutrients.

• Wheat: A classic for a reason! Packed with fiber and beta-glucan, a type of soluble fiber that keeps your blood sugar in check.
• Barley: This fiber-rich grain is another excellent option for blood sugar control and may also help lower cholesterol levels.

I often see my clients wither skip eating grains or switch to white rice instead of wheat. This can be problematic when grains are essential for disease prevention. Granted if you switch gluten for millets, quinoa, oats or other whole grains you are not doing damage, but most of us do not eat enough of the other grains and resistant to try them. 

Dr. Brian Carlson, a plastic surgeon, was diagnosed with type 1 diabetes when he was in his third year of medical school. He shares how adopting a plant-based diet helped him manage his condition more effectively while excelling in a high-stress career such as surgery. 

This is a clean fuel. If you are eating plant-based foods, you do not have to worry about your fiber intake. It takes a lot of stress off of your shoulders.

The changes I experienced after going vegan were dramatic and very motivating. I have been very consistent with my plant commitment, and I can safely say that I have seen it dramatically changing my life with diabetes.

Reason 5: Increased Risk of Weight Gain.

Some gluten-free products can be are calorie bombs! Gluten-free foods rely on starches and unhealthy fats to improve texture and taste. These ingredients might make them taste delicious, but they also pack a hefty calorie punch. 

The problem? These calorie-dense options can leave you feeling hungry sooner. And you end up eating more frequently.

Instead of going gluten- free, switch towards a whole- food plant- based lifestyle.

Research indicates that people following plant-based eating patterns tend to have:

• lower body mass indexes (BMIs),
• reduced risks of obesity-related diseases,
• lower risk of type 2 diabetes, and,
• protection from cardiovascular issues.

One reason for this is the lower calorie density of many plant-based foods, which allows for satisfying meals while still promoting weight loss. 

Fruits, vegetables, whole grains, and legumes are typically lower in calories compared to processed and animal-derived foods, making them effective choices for diabetes management.

1. Soluble fiber, found in foods like oats, beans, and apples, can help lower cholesterol levels and improve blood sugar control, giving you long-term control over heart health and diabetes management.
2. Insoluble fiber, commonly found in whole grains, vegetables, and nuts, adds bulk to stool, promotes regular bowel movements, prevents constipation, and supports digestive health. Fiber acts as a prebiotic, nourishing beneficial gut bacteria and contributing to a balanced gut microbiome.

Here's the bad news: weight gain is a major risk factor for type 2 diabetes and can worsen blood sugar control in those already diagnosed. 

Excess weight makes your body less sensitive to insulin, making it harder to manage blood sugar levels. This is even more important for indians, because of their dietary pattern and genetics.

So, those extra pounds from overconsuming calorie-dense gluten-free products can create a vicious cycle for diabetics.

Reason 6: Expense and Accessibility.

Pricey Pursuit: Let's face it: gluten-free products carry a hefty price tag. From gluten-free bread and pastas to cookies and snacks, the cost can add up quickly. Gluten free brands like sattviko and the gluten free bakeshop are perfect examples of the fact!

For many people hailing from India who are on a fixed income, promoting a gluten-free diet is synonymous with misinformation. We are quite familiar with the pricey Indian gluten free brands such as ashirvaad's nature and ketofy and how expensive they are.

One other way gluten-free diets are extremely expensive is that they are not worth their price.

A gluten free food will cost you a lot of money but will neither improve your holistic health nor your blood sugar level. So, what is the point then?

When you can afford a whole-grains, plant-based diet, and get more benefits, why strain your body and wallet? 

Reason 7: Lack of Evidence for Diabetes Management.

We've explored several reasons why a gluten-free diet is not the magic bullet for diabetics. But let's get down to the science! 

Here's the truth: there isn't strong evidence that a gluten-free diet specifically benefits diabetes management for most people.

Study Says No: Several studies have looked at the impact of gluten-free diets on blood sugar control in people with type 2 diabetes. The results? Not a significant difference. 

A 2015 study published in the NCBI found that a gluten-free diet didn't improve blood sugar control compared to a regular diet in people with type 2 diabetes.

Even some leading doctors and dietitians are voicing concerns about the unnecessary adoption of gluten-free options. 

Dr. Neal Barnard, a prominent vegan physician, has spoken out about the lack of evidence for gluten-free benefits in diabetics. Not just that, he has also talked about its potential drawbacks, such as increased costs and reliance on processed foods.

Conclusion.

The gluten free diet trend is famous. Foods with Gluten provide important nutrients and fiber that help control blood sugar levels. These benefits are often missing in gluten-free alternatives.

Instead, focus on whole grains, vegetables and fruits. These foods provide minerals, fiber, and vitamins that are essential for stabilizing blood sugar levels, and are often surplus .

Remember that managing diabetes is about eating a balanced diet rich in plant-based foods and staple foods, not just avoiding gluten. If you want help with diabetes management, feel free to get in touch with us and start your transformation story!

An honest comment: Diets for weight loss and diabetes management have almost become 'cults'. Popularized by the likes of Paul Saladino and Jordan Peterson, Carnivore diet has gained quite the traction in recent times.

Each diet and its followers blindly advocating for themselves. We should never forget that our top priority and goal should be human health, nothing else.

The carnivore diet is focused solely on meat, fish, and sometimes eggs. It promises:

1. rapid weight loss, and,
2. improved health.

The internet is buzzing with an endless stream of new diets, each promising to be the magic bullet to weight loss. With so many dietary trends emerging, it's important to be aware of their potential benefits and drawbacks.

Where is the scientific evidence behind the carnivore diet?

What does the data show?

Is it a good idea for people dealing with diabetes?

The carnivore diet does not include carbohydrates, fiber, or any additional fats, not even vegetables and fruits. Given that vegetable and fruit consumption drives markers of longevity, does giving up on fiber- rich veggies completely have any benefits?

I will let you in on a little secret: the 'carnivore diet' is not a diet. It is merely a temporary fad with no scientific backing. 

In this article, I will share my expertise and experience about the various aspects of the carnivore diet. Having worked with thousands of clients globally and helped them make sustainable lifestyle changes to reverse chronic diseases, I will also help you understand what nutritional changes can really help with reducing chronic disease risk. 

7 Reasons Why the Carnivore Diet is Bad for Diabetes.

A carnivore diet would have been the healthiest way of living for humans; only if we were carnivores!

Our bodies need a diversity of nutrients, which a meat-only diet simply cannot fulfil. But before we jump into the carnivore diet, let's understand what causes diabetes in the first place:

Now that you understand Diabetes a little bit better, here are the reasons why carnivore diet becomes an even worse idea for people with diabetes:

1. Risk of Nutritional Deficiency:

The carnivore diet strictly focuses on animal products. Meat and meat products are deprived of minerals and vitamins.

Meat and meat products, while often praised for their high protein content, are actually deprived of many essential nutrients. For instance,

• a 100-gram serving of beef provides virtually no dietary fiber and contains only about 1 mg of vitamin C, far below the Recommended Dietary Allowance (RDA) of 90 mg for men and 75 mg for women.
• Similarly, chicken and pork are low in essential antioxidants and vitamins such as vitamin E.

In contrast, vegetables and legumes are nutrient powerhouses. For example,

• a cup of cooked spinach provides 245% of the RDA for vitamin K, 28% for vitamin A, and 16% for iron.
• Legumes such as lentils deliver around 18 grams of protein per cup, along with 90% of the RDA for folate and 37% for iron.
• Furthermore, even something as insignificant as a medium-sized bell pepper offers 169% of the RDA for vitamin C, significantly surpassing the negligible vitamin C content in meat.

This stark difference highlights the superiority of plant-based foods in providing a comprehensive array of nutrients necessary for optimal well-being.

The carnivore diet's near absence of fiber can lead to constipation, blood sugar fluctuations, and an increased risk of heart disease – all concerns that diabetics already face.

Dr. Michael Greger, in his book "How Not to Die" shares his experience about the major diseases killing people all around the world. He then argues how a plant-based, clean lifestyle can save so many people from dying from these diseases. 

In his book, he further dwells into the idea that BCAA's, specific chain of amino acids concentrated in animal foods like chicken, is directly linked to an increased risk to diabetes. So much so, that companies are seeking to come up with drugs to blog the absorption of BCAA's in the body. 

Might I suggest to avoid consumption of animal proteins in the first place? 

2. Increased Risk of Heart Disease.

Diabetes already elevates your risk of heart disease. So, why add fuel to the fire with a diet extremely detrimental to cardiovascular health?

The carnivore diet is typically loaded with saturated fat, found abundantly in red meat and processed meats. Excessive amounts can build up plaque in arteries. This is how all major cardiovascular accidents take their roots!

On top of that, the body makes excess cholesterol in response to the saturated and trans fat in the meat. Listen to one of our clients here share his experience of improving heart health by eating whole- foods instead:

Plaques block the flow of blood in the coronary arteries, which leads to angina and myocardial infarction. 

In this study, researchers studied middle-aged women without diabetes. They found that consuming red meat increased insulin resistance and fasting glucose in their body cells! If red meat can do so even in a non-diabetic, imagine what havoc it is wreaking in a body dealing with diabetes. 

This entire picture sets the body up for cardiovascular accidents.

3. Poor Blood Sugar Control.

Fiber is abundant in fruits, vegetables, and whole grains. It helps slow down the absorption of sugar from food into the bloodstream, preventing spikes and crashes in blood sugar levels. 

The carnivore diet has essentially zero fiber. This disrupts the process, potentially leading to unpredictable and potentially dangerous fluctuations in blood sugar. A better approach would be a Mediterranean Style diet for Diabetes Management. Here is more on the same:

• Diabetes Reversal with a Mediterranean Diet- Do's and Don'ts.

There are so many essential vitamins and minerals present in fruits, vegetables, and whole grains, but not in meat. 

1. Vitamin C: A powerful antioxidant important for immune function and collagen production. (Found in citrus fruits, bell peppers, berries)
2. B Vitamins (e.g., Thiamin, Riboflavin, Niacin, Folate): Essential for energy production, nerve function, and cell metabolism.
3. Vitamin A (Beta-Carotene): Important for vision, immune function, and cell growth. (Found in orange and yellow vegetables, leafy greens)
4. Potassium: Essential for regulating blood pressure and muscle function. (Found in bananas, potatoes, leafy greens)
5. Magnesium: Important for blood sugar control, muscle and nerve function, and bone health. (Found in leafy greens, legumes, nuts, seeds)

All these plant-based minerals and vitamins play a holistic role in

• Reducing inflammation
• Improving insulin sensitivity
• Regulating blood sugar levels

Some research indicates that red meat consumption might stimulate the release of glucagon, a hormone that raises blood sugar levels. This further strains beta cells as they try to counter the rise.

In his book, 'Dr. Neal Barnard's Program for Reversing Diabetes,' Dr. Neal Bernard discusses his breakthrough research on diabetes. He has given us a thorough and proven program for retrieving insulin function and reversing diabetes type 2. 

4. Impact on Kidney Function.

Our kidneys work tirelessly to filter waste products from the blood, including those produced by protein breakdown. The carnivore diet's high protein intake can overload the kidneys, forcing them to work overtime to eliminate excess waste. Over time, this increased workload can contribute to kidney strain and potentially accelerate the decline of kidney function.

Diabetics are already more susceptible to kidney complications due to chronically high blood sugar levels. The carnivore diet, with its potential to strain the kidneys further, creates a double-edged sword for diabetics, potentially accelerating the progression of kidney disease.

Research published in 2023 in Nature suggests that digesting large amounts of animal protein might trigger low-grade inflammation in the body. 

This inflammatory environment can stress and damage beta cells. Imagine your kidneys are already struggling to keep up with their regular workload due to diabetes. A high-protein diet throws even more waste their way, making them work even harder. This extra strain can accelerate kidney damage in diabetics.

That is why doctors recommend a diet with negligible animal protein content to patients with kidney disease. 

Dr. Kim Williams Weighs In: Dr. Kim Williams, a renowned cardiologist and former president of the American College of Cardiology, has addressed concerns about high protein intake and its impact on kidney health in various interviews.

In discussing kidney health, Dr. Williams has pointed to studies showing that plant-based diets help lower rates of kidney problems. He mentioned that populations following vegetarian and vegan diets tend to live longer and have lower rates of diseases, including diabetes and kidney issues. His switch to a vegan diet was inspired by medical literature and observational studies indicating these health benefits

5. Lack of Antioxidants and Phytochemicals.

Antioxidants are nature's defense system, protecting cells from damage caused by free radicals. Chronic inflammation, a hallmark of diabetes, is often fueled by free radical activity. Fruits, vegetables, and whole grains are abundant sources of antioxidants like vitamins C and E, which can help combat this inflammation and potentially reduce diabetic complications.

Phytochemicals such as phytosterols found in legumes and allicin in garlic have great anti-inflammatory benefits.

On a carnivorous diet, you will be missing this whole lot of antioxidants and phytochemicals. 

Dr. T. Colin Campbell, author of "The China Study", presented evidence from one of the most comprehensive studies of health and nutrition ever conducted, which showed strong correlations between animal-based diets and chronic diseases, including diabetes. The study found that populations consuming a plant-based diet had lower rates of type 2 diabetes compared to those with diets high in animal products​.

Dr. Campbell often discusses the historical context of our society's obsession with animal protein, which he argues has been a major driver of food production and choice, leading to negative health outcomes. This is not uncommon, very often I will have clients ask me "but what about protein", but not once have I had a client ask me "but what about fiber, or vitamin C or minerals". 

We are somehow brain washed into believing that we do not consume enough proteins in our diet. Driving people to eat more meat.

He points out that this obsession has led to widespread misconceptions about the necessity of animal protein, contributing to the prevalence of diabetes and other chronic diseases

6. Adverse Gut Health Effects.

Our gut is home to trillions of bacteria, playing a vital role in digestion, nutrient absorption, immune function, and even blood sugar control. A diverse and healthy gut microbiome is essential for overall health.

Fiber, found abundantly in fruits, vegetables, and whole grains, acts as a prebiotic, feeding the good bacteria in your gut and promoting their growth. The carnivore diet's near absence of fiber starves these beneficial microbes. The gut microbiota gets disturbed and this leads to indigestion, inadequate absorption of nutrients, and blood sugar spikes.

No wonder people on a carnivore diet experience constipation, bloating, gastric and even acidity symptoms. Bad body odor is another side effect of a carnivore diet. 

When you rely on meat for protein, there is little room for fiber. Besides this, meat itself is a cause for the growth of abundant inflammatory gut microbiome, that which makes you sicker. 

So, focus on filling your plate with colorful veggies and whole grains like brown rice or millets. And don't forget those beans and lentils. 

They're protein powerhouses with tons of fiber too!

Dr. Will Bulsiewicz, author of "Fiber Fueled", emphasizes the importance of a fiber-rich diet for nurturing a healthy gut microbiome. He emphasizes consuming upto a 100 varieties of plants per week! This includes whole grains, lentils, pulses, vegetables, fruits, nuts and seeds. On a carnivore diet, you would be consuming near to none of these. 

7. Ethical and Sustainability Concerns.

All that meat takes a lot of resources to produce. Cows burp methane, a greenhouse gas that heats up our planet, leading to global warming.

Clearing forests for grazing land? Not cool for all the cool creatures who live there. Maybe there's a way to ditch the meat mountain and still have yummy, filling food that's kinder to our Earth?

Factory farms that raise all this meat aren't exactly known for treating animals like royalty, and all that meat production takes a toll on the environment. Have a look at this video I was featured in:

But there's good news here too! Companies like Beyond Meat are creating plant-based options that taste amazing, so you can ditch the meat mountain and still have delicious food.

Beyond Meat, led by CEO Ethan Brown, isn't just about saying no to meat. They're all about saying YES to flavor and innovation. Their plant-based superstars are designed to mimic the taste and texture of meat you know and love, minus the animal products.

Conclusion:

While protein is crucial, the source, quality, and nature of protein will make all the difference. Foods high in animal protein can stress insulin-producing cells.

The good news? Reversing diabetes is truly easier than you would think. Simple switch to making the right lifestyle and nutritional changes. Eat more whole- foods!

Ready to explore a plant-based approach? Sign up for a free consultation with our team! We can help you craft a personalized plan for managing your diabetes.

Share this knowledge on social media or with someone who might benefit. Let's empower everyone to take charge of their health!

• On one hand, cholesterol is essential for building healthy cells and producing sex hormones.
• But on the other hand, high levels of cholesterol can wreak havoc, turning from a helpful building block into a dangerous roadblock.

In recent times, raised cholesterol levels have become very common. In this epidemiological study, the researchers found that 25-30% of the urban population in India has high cholesterol. 

High cholesterol is dangerous for everybody. Especially for people with diabetes or other chronic diseases. An article I wrote in the past has gained quite a lot of popularity and helped many people reverse hih cholesterol levels. Here is the link:

• Indian Diet For High Cholesterol Management. 

Cholesterol can lead to a buildup of fatty deposits in the arteries, narrowing the pathways for vital blood flow. The consequence? An increased risk of heart attacks and strokes – two leading causes of death.

What is the solution? The pharmaceutical industry suggests the use of statins. A cholesterol lowering drug, to be used indefinitely. 

Statins are a group of drugs that inhibit the pathway in the body that makes cholesterol. This might sound like a dream - the perfect way of managing cholesterol, but it is? 

5 Reasons Why Statins Aren't Always the Answer.

Like all drugs, statins do come with known side- effects. Working with clients globally, I have also seen instances where statin use given one an excuse away from working on making lifestyle and nutritional changes. 

Think about it, if taking a drug gives you a green light on your blood reports, would you be motivated to make healthy lifestyle changes? But keeping the emotional aspect aside, lets just look at some of the reasons Statins might not be the answer for you. 

Reason 1: Addressing the Root Cause.

High cholesterol in the blood is definitely a major risk factor. It indicates that the patient is prone to developing hypertension and heart disease. But it is just one symptom.

Increased cholesterol in the blood must have a reason. Also, high blood cholesterol cannot happen alone. There must be coexisting chronic inflammation in the body.

If you start taking statins, it is possible that your blood LDL report will start getting better. But that will not improve the underlying inflammation in the body. Elevated cholesterol level's can also lead to fatty liver disease. Should you address only the cholesterol value through statins, you will stiff be at the risk for liver and heart diseases.

Focusing solely on lowering LDL cholesterol with statins can overshadow the importance of identifying the root cause. This could be:

• Unhealthy Diet: A diet high in saturated and trans fats, processed foods, and added sugars can contribute to high LDL levels. The same diet is also a risk factor for cancer, dementia and even auto- immune disorders. 
  
  
• Lack of Exercise: Physical inactivity can worsen cholesterol profiles by lowering HDL ("good") cholesterol and increasing LDL. Inactivity leads to obesity and obesity alone is a risk factor for early mortality.
  
  
• Genetic Predisposition: Some people are genetically predisposed to having higher cholesterol levels. In this case, exploratory tests for health health are necessary. But you might never know of the same if you are on statins for a considerable amount of time. 
  
  
• Other Health Conditions: Conditions like diabetes, obesity, and hypothyroidism can also influence cholesterol levels.

The most sustainable method of keeping cholesterol in check is lifestyle change. Taking statins and not fixing the root cause is the shortcut method. 

If you are wondering what nutritional changes can help you with cholesterol management, here is another video I made:

Reason 2: Limited Effectiveness.

Statins are good at lowering LDL cholesterol, the "bad" cholesterol. Doctors prescribe them all the time and in many people, they are quite effective.

However, their impact on overall cardiovascular health can be more nuanced.

There is no single scale on which a doctor can predict the effectiveness of statin therapy.

Here's why relying solely on statins might not be the most effective strategy, especially for people with diabetes:

1. Beyond LDL: While lowering LDL is important, it's not the only factor contributing to heart disease risk. Statins may not significantly impact HDL ("good") cholesterol levels, which helps remove LDL from the arteries. Statins would also not impact other cardia markers like Lp(A), Apo- Lipo (A and B).
   
   
2. Variable Risk Reduction: The effectiveness of statins in reducing cardiovascular risk can vary. In some cases, statins can significantly reduce the risk of heart attack and stroke. However, in others, the impact might be less pronounced.
   

This ncbi study looks at this point closely. On a large clinical sample, researchers found that statins reduced the risk only to a certain extent. Beyond that, other factors like blood pressure, sugar level, age, and family history became more important. 

Focus on the Big Picture: For people with diabetes, who are already at a higher risk of heart disease, it is very important to reduce the risk of a cardiovascular event. This might require addressing not just LDL cholesterol but also other factors like:

• improve HDL levels
• blood sugar control
• blood pressure
• inflammation

Only a holistic approach with lifestyle changes can cover all these facets. 

In this ncbi research, a meta analysis of 37 randomized controlled trials revealed very useful results. The effect of statins was tested on a group of thousands of patients, and it was very variable.

In some individuals, statins increased the HDL levels to some extent, while in others, they did not. In some patients, statins decreased the LDL cholesterol but not consistently. 

Reason 3: Potential Side Effects.

Medication should be making your life easier. The whole point of taking treatment for a condition is to improve the quality and standard of life.

It might be inevitable to take statins in some patients. But that should not overshadow the importance of lifestyle changes. 

The side effects of statin therapy are such that they cannot be ignored. If the patient on stains has also been dealing with diabetes, these side effects become worse:

Muscle Woes:

Muscle aches, cramping, and weakness are the most common side effects of statins. These can range from mild discomfort to a significant hindrance to daily activities. 

Imagine wanting to go for a walk to improve your health, but statin-related muscle pain makes it difficult to even climb the stairs. This can be particularly discouraging for people with obesity who might already be struggling with managing their condition.

In this ncbi review, the researchers have summed up the whole scenario. Taking statins can cause mild discomfort, which can even reach up to full blown muscle cramps.  

Feeling Fatigued: 

Fatigue is another potential side effect of statins. This can leave you feeling drained and unmotivated, making it difficult to maintain a healthy lifestyle. Fatigue happens because statins break down the skeletal muscle of the body, and also strains the digestive system. 

A Foggy Mind:

Some users report cognitive issues like memory problems and difficulty concentrating while taking statins. This can be concerning, especially for older patients who might already be dealing with similar symptoms.

Reason 4: Over-reliance on Medication.

Diet, exercise, and stress management are the cornerstones of long-term heart health. These lifestyle modifications not only help lower LDL cholesterol but also

1. improve HDL ("good") cholesterol levels
2. manage blood sugar control
3. reduce inflammation 

– all key factors in preventing heart disease. 

Imagine your arteries as a complex ecosystem. While statins might target one aspect (lowering LDL), a healthy lifestyle addresses the entire system, promoting overall health and resilience.

Taking medication can sometimes create a mindset of "taking a pill takes care of the problem." This can lead to a decrease in motivation to make the necessary lifestyle changes. However, for people with diabetes who need to manage their health on a continuous basis, a proactive approach that combines medication with healthy habits is crucial for long-term success.

Statins can be a valuable tool in some cases, but they shouldn't be a substitute for a healthy lifestyle. The most effective approach hence, is a combination of medication, when necessary, alongside sustainable lifestyle changes.

Reason 5: Individual Variations: Statins may not be suitable for everyone, particularly those with pre-existing health conditions.

Certain pre-existing health conditions can make statins less suitable or even risky for some individuals. These might include liver or kidney disease, active muscle problems, and certain medications that can interact with statins.

For people with diabetes, managing cholesterol is just one piece of the puzzle. A comprehensive approach that incorporates diet, exercise, stress management, and potentially statins, when appropriate, is crucial for long-term health.

In this study, Dr. Agam has discussed that statins should not be used in liver failure and cirrhosis. Statins are metabolized by the liver enzymes. In any kind of liver disease, where the breakdown of statins delays due to inefficiency of that enzyme group, adverse effects of statins become extremely pronounced.

How Do I Naturally Reduce Cholesterol.

Cholesterol management is easier than you might think. Watch one of our clients transformation story here:

Switch to eating more whole- foods. Nutrition is the first step in reversing chronic diseases. Here are some basic food groups to eat more of:

• Fruits, Vegetables, and Whole Grains: These powerhouses are loaded with fiber, which helps reduce LDL cholesterol absorption. Fill your plate with colorful fruits and vegetables, and swap refined grains for brown rice, quinoa, or whole-wheat bread.
  
  
• Legumes and Nuts: These protein-rich superstars are packed with soluble fiber, which helps bind cholesterol in the digestive tract and eliminate it from the body. Enjoy lentils, chickpeas, beans, almonds, walnuts, and other nuts as snacks or incorporated into meals.

Dr. Neal Barnard, a pioneer in lifestyle modification for disease management, and his research team compared a conventional diet with a plant-based diet and their effects on diabetes management. 

• The conventional diet approach focused on reducing calories, controlling the carbs intake, and limiting the bad fats. 
  
  
• The plant-based diet, on the other hand, avoided animal products completely and focused on plant-based foods.

The results showed chronic disease parameters improving on a plant- based diet, without calorie restriction or portion control. 

Move Your Body:

Regular exercise is a fantastic ally in the fight against high cholesterol. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. 

You can break it down into smaller chunks, like a brisk walk in the morning and an evening yoga session. Exercise not only helps manage weight, a contributing factor to high cholesterol, but also improves HDL ("good") cholesterol levels.

Dr. Kim Williams, in her book "SPARK: The Revolutionary New Science of Exercise and the Brain", highlights the revolutionary impact of exercise on the overall health. It is almost magical how multi faceted the effect of exercise is.

Work on Managing Your Stress:

Chronic stress can wreak havoc on your cholesterol levels. Explore stress management techniques like meditation, deep breathing exercises, or yoga to help you relax and unwind.

When you're stressed, your body goes into "fight-or-flight" mode. This survival response triggers the release of hormones like cortisol and adrenaline. While these hormones are helpful in short bursts, chronically elevated levels can have a detrimental effect on your cholesterol:

Stress hormones stimulate the liver to release more LDL and also suppress the levels of HDL. In this study, 208 students were studied for the relationship between cardiac risk factors and stress hormones.

Researchers found out that the triglycerides and LDL levels increase and HDL decrease in the conditions of stress. 

Stress can also contribute to inflammation in the body. This chronic inflammation can damage the inner lining of your arteries, making them more susceptible to the buildup of LDL cholesterol. 

Imagine the artery walls as smooth highways. Chronic inflammation is like tiny pebbles on the road, creating rough patches where LDL can more easily accumulate.

Address Underlying Conditions:

Certain health conditions like diabetes can contribute to high cholesterol. Managing these conditions with your doctor is crucial for maintaining healthy cholesterol levels.

If you are hypothyroid, keeping the thyroid levels within the normal range will help more than taking statins only. If unhealthy eating and sleeping habits is the issue, then lifestyle modification will be a more sustainable solution to high cholesterol. 

Remember:

• Sign up with a wellness coach: A huge part of our treatment protocol is working with a team of doctors, nutrition coaches and lifestyle modification experts. Lifestyle modification experts are truly the once driving sustainable long- term changes. Working on aspects like circadian health, gut health and stress is crucial. 
  
  
• Start small: Don't overwhelm yourself. Make gradual changes to your diet and lifestyle that you can maintain long-term.
  
  
• Celebrate progress: Acknowledge your efforts, no matter how small. Focus on the positive changes you're making for your health.

Statins: A Last Resort, Not the First Line.

The first line of approach towards high cholesterol levels should be lifestyle modification. When you put your diet, sleep, and stress levels on the right track, all the rest will be back in order. Here is another clients transformation story to motivate you:

If you do choose to use statins, use them as a last resort, not first. 

We cannot deny the importance of statins in reducing cardiovascular risks in high-risk patients, but lifestyle changes must always be your first line of action. There can be circumstances in which the patient must be put on statins, despite the lifestyle modifications.

Here are some examples:

1. Familial hypercholesterolemia
2. High risk factors combined
3. Documented history of Cardiovascular disease
4. Very high LDL levels

Remember, the decision to use statins should be a collaborative one between your doctor and you. They can assess your individual risk factors, potential side effects, and overall health profile to determine if statins are the right approach for you.

Conclusion.

Cholesterol management is a journey, not a destination. While statins can be a valuable tool in some cases, a holistic approach that prioritizes lifestyle modifications is the most effective strategy.

Share this blog to spread the information. You can always hit me up for a one-on-one consultation!

The ADA (American Diabetes Association) is a leading non-profit in the US dedicated to everything related to diabetes.

You probably already know about it. 

One way ADA help's is by providing guidelines for diabetes management. Think of them as a cheat sheet that covers all the bases (but way more reliable!). These include:

• nutritional interventions,
• exercise modification,
• medication suggestion, and,
• even blood sugar tracking tips.

Having this information at your fingertips could be all you need, especially when starting.

But here's the thing: the information can be confusing and puts everyone into one mold. The ADA guidelines are fantastic, but diabetes affects everyone differently. What works wonders for one person might not be the best fit for another.

Besides, with diabetes, there is no one-size-fits-all approach. It is a very dynamic, chronic, and multi-faceted condition. Diabetes treats different age groups, ethnicities, gender, and genes differently.

Imagine you and your friend are both training for a race. You might prefer running outside, while your friend loves hitting the gym. Both must have very different weaknesses that they need to work harder on. Both will have different ages, weights, heights, requirements, and family histories.

Just like that training plan, a diabetes management plan should be tailored to you. 

That's where a registered nutrition coach or healthcare professional comes in. They can assess your individual needs and preferences and create a personalized plan that fits your unique situation.

So, the ADA guidelines are a brilliant starting point, but remember, you've got the power to create a plan that works for you and your diabetes journey!

Strengths & Limitations of ADA Guidelines.

ADA is a very comprehensive resource. But personally, as you read through this article, you will realize that some of the advice presented can be biased and even misguiding. Let's take a closer look at the strengths and weaknesses of the ADA protocol. 

Strengths:

One of the main things the ADA focuses on is keeping your blood sugar in range. Uncontrolled blood sugar can lead to serious complications, so they want to help you avoid that altogether. Given that carbs rise blood sugars, one can eat as much fat as they want and will still see their sugars stable. Should butter and cheese then be a solution to diabetes management? Watch this to understand more:

Let's explore a few ways the ADA guidelines suggests to keep your blood sugar levels in check:

• Nutrition: Diet is one of the foundational blocks for the approach to diabetes. ADA provides guidelines to help you crack the code of healthy eating for diabetes. This means understanding portion sizes, choosing the right foods, and learning how different foods affect your blood sugar.
  
  
• Exercise Energizer: They recommend getting your body moving! Regular exercise helps with balancing blood sugar levels and overall health. The ADA can help you find an exercise routine you actually enjoy. It could be hitting the gym, dancing in your living room, or taking brisk walks with a friend.
  
  
• Medication Management: ADA can provide resources and information to help you understand and use your medication effectively. It will guide you on when to increase the dose and when to taper it. 

These are just the building blocks, though! The ADA understands that diabetes is different for everyone. Here are some lines along which ADA has been guiding patients all over the world:

1. Free Live Cooking Classes
2. How to Read Food Labels
3. How Food Affects Blood Glucose
4. Healthy Eating Tips
5. A guide to gestational diabetes
6. Type 2 Diabetes Risk Test.

While their guidelines can be a starting point, the ADA recommends working with a registered dietitian or healthcare professional.

So, you can take their foundational approach and build on it to create a diabetes management strategy that empowers you to live a healthy and fulfilling life!

Limitations:

While counting calories and tracking macronutrients (carbs, protein, fat) can be valuable tools for diabetes management, it's important to remember that food goes beyond calories. Here's why:

1. Quality over Quantity: Calorie counting only tells part of the story. One hundred calories of refined sugar will have a much different impact on your blood sugar than 100 calories of almonds. Both have the exact calorie count, but the almonds have a bonus of healthy fats, fiber, and protein, which can help regulate blood sugar.
   
2. Individual Needs: We all have different needs. Especially when it comes to diabetes, a blood sugar spike for one food group for one person can be very different than the spike caused for someone else. Some preliminary research is showing that the response is as unique as your fingerprint! Thus, blindly following standard recommendations might not help. 
   
   
3. Obsessive Focus: Counting calories can sometimes become an obsession, leading to unhealthy restrictions and anxiety around food. Remember, a balanced and sustainable approach is key to long-term success. We instead help clients make lifestyle changes like starting your meal with raw foods first, which are dense in volume and will fill you up but low in calories. Thus, our clients naturally do not overeat. We never ever ask clients to measure the food before eating. 
   
   
4. Blood Sugar Beyond Calories: Stress, sleep, non exercise activities and medications can also significantly impact blood sugar levels. The right approach is a holistic one that considers all these factors.

Meat

A study by Harvard investigated the relationship between red meat consumption and type 2 diabetes.

The researchers found that consumption of red meat, including processed and unprocessed red meat, was strongly associated with increased risk of type 2 diabetes. Participants who ate the most red meat had a 62% higher risk of developing type 2 diabetes compared to those who ate the least.

The ADA does not hold a strong stance when it comes to meat consumption, but rather just asks patients to limit eating the same. 

Eggs

Eggs can be a devastating food choice for patients with obesity, metabolic disease, prediabetes, high cholesterol and triglyceride levels, and cardiovascular diseases. Watch this to understand more:

Higher prepregnancy intake of cholesterol and saturated fats results in an increased risk of developing gestational Diabetes. Read this to understand more:

• From Pre-Conception to Delivery: Mastering Diabetes for a Healthy Pregnancy.

Despite of many studies pointing otherwise, the ADA permit's eating eggs for diabetics. 

Dairy

Dairy products like ghee, yoghurt, and paneer are very common in Indian cuisine. Traditionally, dairy consumption was less than 10% of one's total calorie consumption, but overtime, dairy consumption and the risk of diabetes have both drastically increased. 

More than 60% of the fatty acids in cow's milk and, consequently, in dairy products are saturated. Consumption of higher calories disrupts the hypothalamus's insulin and leptin signaling of satiety. Watch this for clarity:

We have seen very promising results with our clients by just dropping dairy from the diet and switching to non- dairy alternatives. However, despite so much research on dairy, the ADA does not take a strong stance. 

Fried Foods

I do not think we need anyone telling us that fried foods must be avoided completely. Not only are they dense in calories, but carcinogenic too. 

The ADA is not very strict while telling patients to stop eating fried foods. Working with clients, I have realized that complete avoidance works much better than trying to eat foods in moderation. We are often not the best when it comes to stopping after the third French Fry or half a bag of potato chips. 

Realistically, lifestyle modification means breaking way from your older lifestyle patterns and forming better habits. This might mean learning to cook at home more often or introducing healthy recipes to the whole family. 

The ADA guidelines focus on establishing an effective medication regimen to manage blood sugar. Depending on individual circumstances, there might be the need to adjust or even taper medication over time. 

Factors like weight loss, improved diet, and increased physical activity can all contribute to better blood sugar control. When that happens, you must taper your medicine. Otherwise, there is a huge risk of hypoglycemia.

The Power of Plant-Based Nutrition for Diabetes Management.

The approach we take with clients, instead of the ADA guidelines is to switch to a plant- based diet. The motto is eat less, not too processed, mostly plants. 

You do not have to worry about portion control, calorie counting or even carb control. Simply choose to eat as many plants as you can. This includes legumes, pulses, whole grains, vegetables and fruits. Nuts, seeds and healthy fat sources from avocadoes and olives can additionally form a part of your diet. 

A plant-based diet is a powerhouse of essential nutrients. It offers all vital nutrients, vitamins, carbohydrates, fats, and proteins in perfect ratios.

For example, one cup of chickpeas provides over 14 grams of protein and 71% of the daily value for folate. Chickpea's are also high in iron, copper, manganese, phosphorus, and magnesium.

Research indicates that individuals following plant-based eating patterns tend to have lower body mass indexes (BMIs) and reduced risks of obesity-related diseases such as type 2 diabetes and cardiovascular issues.

In the very beginning, when diabetes was still an enigma to scientists, the idea of a plant-based diet as a solution seemed almost funny.

When research methods improved, and more findings came along, doctors began to recommend plant-based diets. Even then, they cautioned patients not to overdo it.

But now, after we have collected enough data, endocrinologists and nutritionists emphasize that patients prefer a plant-based diet over any other regimen. 

One reason is the lower calorie density of many plant-based foods, which allows for satisfying meals while promoting weight loss. Fruits, vegetables, whole grains, and legumes are typically lower in calories compared to processed and animal-derived foods, making them effective choices for diabetes management.

Soluble fiber, found in foods like oats, beans, and apples, can help;

• lower cholesterol levels, and,
• improve blood sugar,

giving you long-term control over heart health and diabetes management.

Here are a few mechanisms that plant-based foods employ to make your journey against diabetes management smooth:

Improved insulin sensitivity:

According to various studies, plant-based diets, particularly those rich in whole grains, vegetables, fruits, nuts, and legumes, are associated with improved sensitivity. This means that your body can use insulin more effectively to regulate blood sugar levels.

Here is one of our clients talking about her journey to Type 1 Diabetes Management:

Lower Blood Sugar Levels 

Many plant-based foods have a low glycemic index, meaning they cause a slower and more gradual increase in blood sugar levels after consumption. The body does not have to manage sugar spikes when you ingest these foods.

Weight Management

Plant-based diets are often lower in calories and saturated fats than diets high in animal products. Maintaining a healthy weight is essential for managing diabetes, as excess body weight can contribute to insulin resistance.

• Mediterranean Diet For Weight Loss (Indian Version)

Rich in Fiber

Plant-based diets tend to be high in fiber, which can help regulate blood sugar levels by slowing the absorption of sugar into the bloodstream. Fiber also promotes satiety; you stay full for longer hours and are less prone to overeating.

Reduced Risk of Complications

Some research suggests that a plant-based balanced diet may reduce the risk of diabetes-related complications. These are cardiovascular and kidney diseases, which are common in individuals with a diet. 

Insoluble fiber, found in whole grains, vegetables, and nuts, adds bulk to stool. It promotes regular bowel movements, prevents constipation, and supports digestive health. 

Soluble fiber acts as a prebiotic, nourishing beneficial gut bacteria and contributing to a balanced gut microbiome.

Does ADA promote a plant- based diet?

"All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as self-evident."- Dr. Kim Williams, former president of the American College of Cardiology, 

This sentiment rings especially true when considering the evolution of attitudes towards plant-based diets for diabetes management.

Back in 2013, plant-based diets were labeled under the "Fad Diets" section in the official endocrinology practice guidelines. While experts acknowledged that plant-based diets have been shown to reduce the risk for type 2 diabetes better than the American Diabetes Association recommendations, the research papers paradoxically stated that the evidence "does not support the use of one type of diet over another."

Instead, merely the "amelioration of unhealthy choices" was the best approach for a healthy lifestyle, a rather vague directive.

However, by 2015, the clinical practice guidelines had shifted. Professional associations began explicitly endorsing plant-based diets as a general recommendation for diabetic patients.

The American Diabetes Association soon followed, listing plant-based diets as one of the acceptable dietary patterns for managing diabetes. The Canadian Diabetes Association took a strong stance, highlighting the rapid growth of type 2 diabetes as a serious public health concern and recommending plant-based diets for their potential to improve body weight, blood sugar control, and heart disease risk, while also reducing the need for diabetes medications.

The Canadian Diabetes Association also urged diabetes education centers to develop educational materials and provide personalized counseling to overcome barriers to adopting plant-based diets.

A significant barrier was ignorance, with nearly 90% of patients interviewed unaware of plant-based diets as a treatment for diabetes. This lack of awareness was partly due to the perceptions of diabetes educators and clinicians, most of whom were aware of plant-based diets but only one-third of whom recommended them.

Ironically, this hesitation often stemmed from a belief that patients wouldn't adhere to such diets, a notion contradicted by patient surveys indicating a willingness to try. Imagine withholding information from the clients simply because a health care professional believes that they will not follow it anyways. 

In reality, when this was put to the test, The PCRM Geico studies demonstrated a 95% adherence rate to plant-based diets, with participants reporting:

• increased energy,
• better digestion,
• improved sleep, and,
• overall satisfaction.

Some educators were also unsure about the supportive scientific evidence, despite research showing plant-based diets to be more effective than the ADA-recommended diet at reducing medication use, improving long-term blood sugar control, and lowering cholesterol levels.

However, Dr. Williams emphasized that the evidence supporting plant-based nutrition is growing, linking it to lower rates of stroke, hypertension, diabetes, obesity, heart attacks, cardiac deaths, and even non-cardiac issues like cancer and inflammatory conditions. The real challenge lies in overcoming the "inertia, culture, habit, and widespread marketing of unhealthy foods."

He concludes that plant-based nutrition is the most significant yet underutilized opportunity to counteract the impending epidemic of obesity and diabetes-induced diseases and deaths.

Conclusion.

The American Diabetes Association (ADA) offers dietary recommendations, which may not be a one-size-fits-all solution.

There's growing evidence that plant-based diets can effectively prevent and manage diabetes. These diets tend to be lower in saturated fat and higher in fiber, both beneficial for blood sugar control.

While the ADA offers tips for incorporating plant-based proteins, a registered dietitian can help create a personalized plan that ensures you get all the nutrients you need.

Looking for help with diabetes management? Sign up for a free exploratory call with my team and let us be your partners in your health journey. 

Diabetic neuropathy is a type of nerve damage that can occur if you have diabetes. High blood sugar (glucose) levels can injure nerves throughout your body, but diabetic neuropathy most often damages nerves in your legs and feet. It is a common and serious complication of diabetes that affects up to 50% of people with diabetes.

Because we specialize in Diabetes Management, it is common for us to see clients struggling with neuropathy often. It also seems to be a wake- up call for a lot of our clients.

Diabetes by itself, especially pre- diabetes does not really have any symptoms. But once it reaches a stage of neuropathy, clients can have constant burning or tingling sensation through the day. Most often, this is when clients are the most motivated to make lifestyle changes.

Types of Diabetic Neuropathy.

There are four main types of diabetic neuropathy, each affecting different parts of the body:

1. Peripheral Neuropathy:

   • This is the most common form and affects the feet and legs first, followed by the hands and arms. Symptoms include pain, tingling, numbness, or weakness in these areas. This is the easiest to reverse and take control of. 
     
     

2. Autonomic Neuropathy:

   • This type affects the autonomic nerves, which control your heart, bladder, stomach, intestines, sex organs, and eyes. Symptoms might include digestive issues, urinary problems, and changes in perspiration. Frequent urination and uncontrolled bladder are a few other complains from clients struggling with automatic neuropathy.
     
     

3. Proximal Neuropathy:

   • This rare type affects the hips, thighs, or buttocks. It can cause sudden, severe pain and muscle weakness. Less than 1% of the clients we work with can present with proximal neuropathy.
     
     

4. Focal Neuropathy:

   • Also called mononeuropathy, this type affects specific nerves, most often in the head, torso, or leg. It causes sudden weakness or pain.

Symptoms of Diabetic Neuropathy.

Not sure if you struggle with neuropathy? Here are a few signs to watchout for. 

• Shooting or burning pain: This pain can feel like a constant burning sensation or sharp, shooting jolts in the feet and legs.
  
  
• Numbness and tingling: Loss of feeling or a prickly sensation can occur in the hands and feet, making everyday activities like walking or grabbing objects challenging.
  
  
• Loss of balance and coordination: Nerve damage can affect your ability to sense your body's position, leading to stumbles and falls.
  
  
• Weakness in eyesight. 
  
  
• Sexual dysfunctions due to neuropathic reasons.

The good news is, if caught early, neuropathy can be reversed completely with simple lifestyle and nutritional changes. Here is what I mean by lifestyle changes:

High blood sugar is like having too much sugar syrup flowing through your body's wires (nerves). This can damage the wires over time, causing the burning sensation. So, you can protect your nerves by keeping your blood sugar in check.

But is taking metformin/insulin the only way to manage diabetes?

You might already be taking metformin or insulin and still experiencing complications of diabetes. That is because diabetes has many fronts. I insist my clients work on making nutritional and lifestyle changes before we even discuss medication. 

What are these nutritional changes? I have a blog discussing a few of them:

• Indian Vegetarian Diet for Type 2- Diabetes Reversal.
• Indian Diet Chart For Type 1 Diabetes Management.

The next change is bringing in activity that can increase blood flow and help keep blood sugar levels down. Any form of fitness can work. But for making things simpler to understand, lets pick yoga. 

The ancient practice of yoga is really a mind- body connection. Its much more than fitness. Inculcating breathwork, meditation and physical movement, yoga is really a complete package. 

In this study, participants with diabetes underwent yoga therapy. Their progress was tracked for three months, and they showed substantial improvement. Their fasting and postprandial blood sugar levels decreased.  

We will discuss five very impactful changes I help my clients make on the program below. I want you to constantly think how you can make each of them a lifestyle change so it is sustainable. Oh before that, here is one of our clients talking about her battle against Type 1 Diabetes:

5 Powerful Steps To Help Reverse Neuropathy.

The more fronts you cover, the stronger you become. Here are the five powerful steps that will help you fight diabetes on all possible fronts:

Embrace a Plant-Based Plate:

Living with diabetes and neuropathy can feel overwhelming. Some of the patients I meet daily are anxious and worried. That is because they believe that neuropathy is inevitable with diabetes. 

That is not entirely true. Diabetic neuropathy can be reversed and prevented. The most tried and tested and successful method is a plant-based nutrition regimen.

It's simple, eat mostly plants. The more unprocessed plants you fill your plate with, the better your health. 

Here's why filling your plate with plant power can benefit your nerves:

A Symphony of Antioxidants: Fruits, vegetables, whole grains, and legumes are bursting with antioxidants. These superheroes fight free radicals and, harmful molecules that damage cells, including nerve cells. 

This can help reduce inflammation, a significant player in the development and progression of neuropathy.

In this research studP, scientists put a certain number of diabetic patients into two groups. 

This proves the efficacy of a plant-based diet in reversing the diabetic neuropathy. 

Vitamin and Mineral Powerhouse: Plants are a treasure trove of essential vitamins and minerals. B vitamins, for example, play a very important role in nerve function, and deficiencies can lead to neuropathy. 

Plant-based sources like lentils, chickpeas, and whole- grains naturally boost these essential nutrients.

Fiber Fiesta for Your Nerves: Dietary fibre, abundant in plant-based foods, helps control blood- sugar spikes. This is key for preventing nerve damage caused by chronically high blood sugar levels. 

Fibre also promotes gut health, which can indirectly influence nerve function through its role in reducing inflammation.

Making the Switch Easy: Don't worry, going plant-based doesn't have to be a drastic change! Start small by incorporating more plant-based meals into your routine a few times a week. Explore the world of delicious and nutritious vegetarian and vegan recipes – there's something for every taste bud!

Dr. Greger, a pioneer is nutritional science, talks about how common and painful diabetic neuropathy is. But there is no effective allopathic treatment that makes it go away.

In one study, twenty-one patients were included who had been living with diabetic neuropathy for ten years.

They were put on a low-fat, high-fiber diet based on whole foods, vegetables, and fruits, along with mild daily exercise. Within 4 to 16 weeks, they exhibited complete relief of pain!

Explore Breathwork Practices:

While working with clients, my team never uses nutrition in isolation for disease management. It has to be a combination of nutritional and lifestyle interventions. 

One very important lifestyle intervention practice we use is inculcating breathwork techniques everyday. 

We've talked about the power of food to fight neuropathy, but there's another weapon in your holistic arsenal: Brethwork or Pranayama! This ancient yogic practice focuses on controlled breathing techniques.

Pranayama can relieve your pain and improve your health by various mechanism's. 

Boosting Blood Flow and Nerve Health: Research, like the one published in the Beneficial Yoga Practices for Health: An Overview (2016), suggests that Pranayama can improve blood circulation. This enhanced blood flow can deliver vital oxygen and nutrients to your nerves, promoting overall nerve health.

Taking Control with Your Breath: Here's the exciting part: Pranayama techniques are super simple to learn!

• Kapalbhati (Skull-Shining Breath): This technique involves rapid exhalations followed by passive inhalations. It will get rid of the residual air in the lungs. 
• Bhastrika (Bellows Breath): Similar to Kapalbhati, but with a more forceful breathing pattern. This technique can help regulate blood sugar levels and improve nerve function.

While these techniques sound simple, consulting a qualified breathwork coach is essential. They can guide you in choosing the right Pranayama practices for your specific needs and health condition.

A Holistic Approach to Well-being: Combining a plant-based diet with Pranayama creates a powerful one-two punch for managing neuropathy. You can support your nerves and promote overall well-being by nourishing your body with the right foods and improving blood flow through breathing exercises.

Is Disease-Reversal Possible?

Book a free assessment call with our diseases reversal experts today.

Spice Up Your Life- Power of Anti- Inflammatory Foods:

Chronic inflammation is a major contributor to the development and progression of neuropathy. Here are common anti- inflammatory foods that we suggest our clients add to their daily nutrition:

• Turmeric: This golden wonder contains curcumin, a strong anti-inflammatory compound. Studies suggest curcumin helps reduce nerve pain associated with neuropathy. Your goal should be to consume 1/2 tbsp per day. 

• Ginger: Research indicates that ginger is effective in managing chronic pain. In this NCBI study, researchers found that oral ginger reduces inflammation and pain in the body. I suggest my clients drink 1-2 cups of ginger tea per day. Simply boil 1 tbsp grated ginger in water. Squeeze some lemon before you get driking!

• Cayenne Pepper: Don't be afraid of the heat! Cayenne pepper contains capsaicin, a compound known for its pain-relieving properties. 

Topical capsaicin cream can be effective in managing neuropathic pain. Cayenne pepper can also help improve nerve health.

Spice up your plant-based meals. The best part? Incorporating these spices into your diet is easy and delicious!

1. Turmeric: Add a vibrant touch to curries, lentil soups, or roasted vegetables. You can even try a warm glass of plant- mylk with turmeric with a dash of ginger for a soothing bedtime drink. Avoid dairy ofcourse as it is highly inflammatory.
   
   
2. Ginger: Grate fresh ginger into stir-fried marinades or sneak it into your morning smoothie for a refreshing kick.
   
   
3. Cayenne Pepper: A sprinkle of cayenne adds a fiery touch to dals, sauces, or even sabzi's.

Remember, moderation is key! Start with small amounts of these spices and gradually increase them as your taste buds adjust.

It is also noteworthy that spices alone will not help with neuropathy management. They are medicine certainly, but will only act if you change your overall lifestyle. Unfortunately, bad lifestyle habits cannot be fixed with a pinch of turmeric.

Embrace the Power of B Vitamins:

B vitamins are involved in energy production in nerve cells. They also play an important role in the development of the myelin sheath over the nerves. Many patients experience improvement in symptoms when they take intravenous B vitamin supplementation.

However, studies have shown that this is not the solution. The long-term and more effective solution is to build on your stores of vitamin B from natural sources. 

Plant-based foods are rich in antioxidants and B vitamins. Both help protect the nerve health of the body.  

Here is how B vitamins will help:

• Maintaining the Myelin Sheath: Imagine your nerves as electrical wires. B vitamins, particularly B12, are like the insulating sheath protecting these wires. This sheath, called myelin, ensures the smooth transmission of nerve signals. A deficiency in B vitamins can damage the myelin sheath, leading to nerve dysfunction and symptoms like numbness, tingling, and pain.

• Supporting Neurotransmitter Production: B vitamins are vital in producing neurotransmitters, the brain's chemical messengers that allow nerves to communicate. A lack of B vitamins can disrupt this communication, leading to nerve problems.

• Aiding Nerve Cell Metabolism: B vitamins help with energy production within nerve cells. When B vitamins are not available, the energy production mechanisms halt. The nerve cells begin to die, disintegrate, and become dysfunctional. 

You can get your daily dose of B vitamins from a variety of delicious plant-based sources:

• Lentils and Chickpeas: These protein powerhouses contain B vitamins, especially B6 and folate. Enjoy them in curries, soups, or hearty salads.

• Nuts and Seeds: Almonds, cashews, walnuts, sunflower seeds, and pumpkin seeds are all excellent sources of B vitamins, particularly B1 and B6. Snack on them raw roasted, or add them to your salads.

Move Your Body (Exercise is Key):

We've covered a lot of ground in our fight against neuropathy – nutritional intervention, calming breaths, fiery spices, and essential B vitamins. But there's one more weapon that can be just as strong and effective: Exercise! 

It might sound counterintuitive if you're experiencing pain. However, gentle movement can offer surprising benefits for managing neuropathy and improving overall health.

Regular exercise offers a two-pronged attack on neuropathy:

• Pain Management: Physical activity has natural pain-relieving properties. It helps release endorphins and dopamine. Dopamine is associated with pleasure. And endorphins alter pain perception at various brain and spinal cord levels. 
  
  
• Exercise can improve blood circulation. This helps deliver more oxygen and nutrients to your nerves, promoting healing. 
  

Regular physical activity can help maintain a healthy weight, which is crucial for managing diabetes and reducing the burden on your nerves. It can also improve sleep quality, boost energy levels, strengthen your muscles, and improve balance and coordination – all important factors for living well with neuropathy.

I do not suggets my diabetic clients to go to the gym or engage in vigerous exercise routines. Instead, I suggest they work with an expert and explore functional or occupational therapy. Functional training for diabetes has shown robust results in my patients. 

Conclusion.

I would love to play a part in your Diabetes Reversal journey! Sign up for an exploratory call with our team to know more! We can help you craft a personalized plan for managing your diabetes.

Share this knowledge on social media or with someone who might benefit from it. Let's empower everyone to take charge of their health!

However, here's the catch: sneaky ingredients can hide in seemingly healthy foods, making diabetes management difficult.

These are sugars, fats, and other ingredients that companies might add to processed foods without clearly labeling them. They can appear as unrecognizable terms on the ingredient list, making it tough to know what you're really consuming.

It gets trickier. Sometimes, companies use sneaky ways to add sugars without technically calling them "sugar" on the label. 

For example, they might use things like "brown rice syrup" or "fruit juice concentrate" – both really are concentrated forms of sugar, but not raising a red flag.

It also is not all about sugars,

• emulsifiers,
• food coloring,
• stabilizers, and,
• various other additives in processed foods

can make your immune and gut health worse. Thus, exaggerating symptoms of diabetes. 

This is where mindful eating comes in. You can make informed choices by being aware of hidden ingredients and how they might affect you. But before that, you must learn how to read labels like a pro. Here is your guide to it. 

10 Sneaky Culprits To Look Out For.

Despite your efforts to avoid unhealthy food, some controversial ingredients can sneak in, especially in commercialized products.

Here is a list of ingredients that must particularly be avoided. 

High Fructose Corn Syrup (HFCS): Sweetener with a Hidden Bite

High fructose corn syrup (HFCS) is a common sweetener found in many processed foods. It's made from corn starch that has been processed to convert some of its glucose (simple sugar) into fructose (another simple sugar). 

HFCS is about 1.1 to 1.3 times sweeter than sucrose. This increased sweetness allows manufacturers to use less HFCS to achieve the same level of sweetness as sucrose (table sugar), potentially leading to cost savings in food production.

HFCS Lurks Everywhere:

Food manufacturers widely use HFCS because it's cheap and has a long shelf life. Here are some common foods you are taking that secretly contain high fructose corn syrup (HFCS):

• Sugary Drinks: Sodas, sports drinks, and fruit juices often contain high amounts of HFCS.
• Baked Goods: Cookies, cakes, pastries, and commercially prepared breads might be sweetened with HFCS.
• Condiments: Salad dressings, ketchup, and barbecue sauce can harbor hidden HFCS.
• Yogurt: While some yogurts boast fruit flavors, that sweetness might come from HFCS.
• Canned Fruits: Beware of syrups used in canned fruits – they may contain HFCS.

The body processes fructose differently than glucose. Unlike glucose, which gets absorbed into cells for energy, fructose relies on the liver for processing. Not only is this excess load on the liver, but also delays the stimulation of satiety. Thus, making you want to eat more calories till you feel full. 

NIH has further conducted detailed research on the differences between metabolism and the effects of fructose and glucose. 

Excessive HFCS intake can overload the liver, leading to:

• Blood Sugar Spikes: The liver converts fructose into glucose, causing a rapid rise in blood sugar levels.
  
  
• Increased Insulin Production: Your pancreas releases insulin to counter the blood sugar surge. But this can lead to an overworked pancreas and potentially less responsive insulin production over time.

Popular brands like Lays and Bingo contain HFCS. Also, popular biscuit brands like Parle-G and McVitie contain HFCS in various forms.

Time to rethink your 4 pm chai and biscuit snack?

Europe and Mexico have regulations with regard to the use of HFCS commercially, however, India does not have any laws protecting the consumers. 

Added Sugars (By many Names)

You're trying to eat healthy, but those sneaky food labels can resemble a game of hide-and-seek with sugar. Sugar has a million aliases!

Sucrose, dextrose, and agave nectar are some of the fancy names sugar has to disguise itself on ingredient lists. But don't let them fool you! These fancy names all mean added sugars, which can send your blood sugar levels on a roller coaster ride.

Our bodies need some natural sugar for energy. But we really need to watch out for the added sugars in processed foods. These are the sugars manufacturers sneak in to make things taste oh-so-good, but they don't offer any real nutritional benefits.

So, how do you fight back against sneaky sugar? Become a label-reading detective! 

Here are the sugar culprits to look out for:

Being a label-reading detective might seem like a chore, but it's the superpower you need to control your sugar intake. 

By understanding what's lurking in your food, you can make informed choices and stay up- to- date on your health.

Artificial Sweeteners (Aspartame, Sucralose):

Artificial sweeteners like aspartame and sucralose offer a sugar-free taste sensation, but the jury's still out on their long-term health effects. 

Research is ongoing, and some studies suggest a potential link between artificial sweeteners and:

• Gut Health Disruption: Artificial sweeteners might alter the gut microbiome, the community of bacteria in your gut that plays a role in digestion and overall health. This disruption could impact blood sugar regulation or contribute to weight gain.
  
  
• Blood Sugar Confusion: While artificial sweeteners don't raise blood sugar levels directly, some studies suggest they confuse the body's natural response to sweetness. This could lead to increased cravings for sugary foods in the long run.

One 8-year observational study found that people who drank more than 21 artificially sweetened beverages per week almost doubled their risk of being overweight.

The same study noted that total daily calorie intake was lower in individuals who drank diet beverages despite their increase in weight. This suggests that artificial sweeteners influence body weight in other ways than calorie intake. 

But what should one eat with diabetes? Read this to know more:

• Indian Vegetarian Diet for Type 2- Diabetes Reversal.
• Indian Diet Chart For Type 1 Diabetes Management.

While research continues, there's a simple solution: embrace natural sweeteners! 

Fruits are a fantastic way to satisfy your sweet tooth. They provide natural sugars, fiber, vitamins, and minerals that contribute to a healthy diet.

We do not restrict any fruits for our clients with diabetes. The idea is not to manage sugar spikes alone with food, but to understand what really causes diabetes in the first place and reverse the same. Once you have reversed the cause, no matter how much fruit you eat, your sugar levels stay stable.

Watch this to understand the science of diabetes more:

Refined Grains (White Bread, Pasta):

The word 'refined' is of importance here. Whole- grains must not be confused with refined grains. Whole- grains help with diabetes prevention and management. It is only the refined grains that are a problem.

Our body quickly absorbs processed grains such as white flour bread, which results in blood sugar spikes. 

It puts higher demand for insulin while the high blood sugar does its very conventional job of causing inflammation, fat deposition, and diabetic complications such as neuropathy. 

• Refined foods have low satiety, which means you feel hungry sooner and are prone to consuming more calories (possibly bad ones). 
  
  
• Whole grains on the other hand offer you the entire part of the grain, including fiber and minerals.

But what does refined grain mean?

Think of a single grain of wheat, the way it grows in farms. When you remove the outer later and make it into a flour. which then is baked into bread, it is called a refined grain. The moment you take something away from a grain, you are refining it.

So white rice is a refined grain because the outer later is removed, but brown rice is a whole grain. This, by merely switching white rice consumption for unpolished brown rice, you will see as much as a 16% improvement in blood sugar levels. Switching from brown rice to millets will show an even better improvement. 

Whole- grains are digested slower in the gut and thus does not cause blood sugar spikes. 

Watch one of our clients here who took control of her diabetes by merely making simple lifestyle changes like switching to whole- grains:

Trans Fats (Hydrogenated Oils):

Trans fats, once hailed as shelf-stable wonders in processed foods, have fallen out of favor for good reason. Here's why:

• Inflammation Troublemaker: Trans fats can trigger low-grade inflammation in the body. This chronic inflammatory state is linked to various health problems, including heart disease and even type 2 diabetes.
  
  
• Insulin Resistance Woes: Research suggests a strong connection between trans fat consumption and insulin resistance. Insulin resistance occurs when cells become less responsive to insulin's effects, leading to difficulty controlling blood sugar levels.

In the Indian cuisine, the list of foods containing trans fats is rich:

• Samosas
• Pakoras
• Poori
• Indian sweets like gulab jamun and jalebi
• Namkeens, papads

Basically fried foods where the oil's are reused multiple times for frying contain trans fats. 

Due to the well-documented health risks, several countries and regions have taken significant steps to reduce or eliminate trans fats from their food supply. Denmark was the first country to implement a trans fat ban in 2003, limiting the amount of industrially produced trans fats in food products to less than 2% of the total fat content. This policy resulted in a substantial reduction in cardiovascular disease rates.

Following Denmark's example, other countries and regions, including Switzerland, Austria, Iceland, Norway, and parts of the United States and Canada, have enacted similar bans or strict regulations on trans fats.

In 2018, the World Health Organization (WHO) launched the REPLACE initiative, aimed at eliminating industrially produced trans fats from the global food supply by 2023. This initiative provides a comprehensive framework to support countries in implementing policies to ban trans fats and protect public health.

Beyond the Label.

While working with clients, our objective is to educate them. This makes them independent to take care of their health long after their program with us ends. We all know to avoid sugar's, but are there other ingredients to watch out for?

Beyond the obvious sugar substitutes mentioned above, here are additional sneeky ingredients you might want to watch out for. 

MSG (Monosodium Glutamate):

MSG (Monosodium Glutamate) has been debated for decades about the infamous "Chinese Restaurant Syndrome." Research has led to the banning of MSG in foods because of its adverse health effects. 

Here are a few ways MSG can be harmful:

The potential mechanisms by which MSG could influence diabetes risk include:

• Neurotoxicity: Your control over your hunger hormones can drive cravings. Preliminary researchers points to the fact that excessive MSG consumption might cause neurotoxic effects that impact the hypothalamus, a brain region involved in regulating hunger and energy balance.
  
  
• Appetite Stimulation: Eating more calories than required drives blood sugar levels up. MSG plays a role here by stimulate appetite, leading to increased caloric intake and weight gain, both of which are risk factors for diabetes. Imagine how this might be a win- win for food and restaurant industries. 
  
  
• Inflammation: High MSG intake might promote inflammatory processes in the body, contributing to insulin resistance and metabolic disturbances.

More research is needed to understand the potential effects on people with pre-existing conditions like diabetes.

Amidst such unclear waters, it is best to follow an organic, plant-based, whole-food diet.

This will free you from worries about food additives, adverse risks, and unpredictable effects. 

IGF-1 (in Dairy):

IGF-1 is a growth hormone found in bovine milk (among a few other animal protein soures). Elevated levels of IGF-1 can lead to increased insulin resistance, a condition where the body’s cells become less responsive to insulin. Insulin resistance is a key factor in the development of type 2 diabetes.

Studies have shown that individuals with higher levels of circulating IGF-1 have an increased risk of developing insulin resistance and type 2 diabetes.

We see very drastic drop in blood sugar levels and even reduction in medication for our clients by just dropping dairy from their diet. We insist our clients replace dairy with plant- based alternatives, or simple eat more legumes, whole- grains and pulses instead. 

Consuming dairy products, particularly milk, can elevate the levels of IGF-1 in the human body. This is because cow's milk contains IGF-1, and the hormone can survive the digestion process to some extent and be absorbed into the bloodstream.

Besides IGF-1, milk also contains lactose, a type of sugar that the human body has difficulty breaking down. Thus, dairy consumption is strongly linked to gut issues as well. 

Research cited by Dr. Michael Greger indicates that people who consume more dairy products tend to have higher levels of IGF-1 compared to those who consume less or no dairy. These elevated levels may increase the risk of developing diabetes.

The pancreas contains beta cells that produce insulin. IGF-1 can affect these cells, potentially leading to beta cell dysfunction or exhaustion.

Dropping dairy from your diet is frankly easy and a fast lifestyle change you can make almost instantly. 

Nitrates & Nitrites (Processed Meats):

Nitrate and nitrite are preservatives commonly used in processed meats like bacon, hot dogs, and deli slices. While they help prevent spoilage and enhance flavor, concerns exist about their potential health effects.

Studies suggest a link between high consumption of processed meats and increased inflammation in the body. This chronic inflammation is associated with various health complications, including heart disease, type 2 diabetes, and even certain cancers.

Nitrates and nitrites form nitrosamine compounds in the body, which are well-known carcinogens.

In a study conducted on postmenopausal women, consumption of nitrites in processed meat was associated with an increased risk of kidney cancer and end-stage kidney failure.

You will find these when eating from popular chains like McDonalds and KFC.

Skip the processed stuff and go for whole-food protein sources instead. Beans, lentils, tofu, tempeh–these plant-powered alternatives are rich in proteins and loved by your body. 

Sugar Alcohols (Sorbitol, Maltitol):

At the heart of Indian cuisine and culture are the condiments and sauces (store- bought chutneys). As we turn to the commercialized products for our chutneys and achaars, you should know that these contain sugar alcohols. 

Sugar alcohols like sorbitol and maltitol offer a sweet taste with fewer calories than sugar. They seem like a perfect fit, but there's a catch: their digestive story can get a little messy.

Unlike regular sugar, sugar alcohols aren't fully absorbed by our small intestines. This can lead to a laxative effect, especially if you consume a large amount. Imagine these unabsorbed sugar alcohols hanging out in your gut, drawing water and causing loose stools.

Now, for blood sugar, the story varies a bit. Sugar alcohols generally don't cause a significant rise in blood sugar for most people instantly, however, will damage the pancreatic health on a long run. 

The key takeaway? Moderation is vital with sugar alcohols. Here's how to navigate them smartly:

• Mindful Consumption: Enjoy products with sugar alcohols in moderation. Start with a smaller amount (Quantity) and see how your body reacts.
  
  
• Listen to Your Body: Pay attention to any digestive discomfort after consuming sugar alcohol. If you experience bloating or loose stools, it might be best to limit your intake.
  
  
• Monitor Blood Sugar: If you have diabetes or are concerned about blood sugar control, monitor your blood sugar levels after consuming sugar alcohol to see if they significantly impact you.
  
  
• Make your dressings and sauces at home! You won't need sugar alcohol: You can use fresh tomatoes, onions, herbs, and all your favorite spices to establish the flavor of your choice. 

Conclusion.

To work closely with our team fill the exploratory call below and we will get in touch. Our mission is to make diabetes management easy for you. We will navigate through food labels for you so you do not have to do the same. 

Basically goes to say that there is a seller promising infinite health to you with whatever type of food you want to eat.

When it comes to Diabetes, excess fats add to body weight, and carbohydrates directly cause sugar spikes.

In this scenario, protein has always been the go- to nutrient for people with diabetes. Why? It is protein, after all! We know that it helps build lean muscle mass. Also, it does not cause sugar spikes.

But are there any downsides to eating a high- protein diet? Also, does the type of protein you are eating (weather it is coming from animal's or plant's) matter? Is chicken different from paneer or both different from pulses?

Let's explore weather a high- protein diet is beneficial or not for diabetes. Also, if not for proteins, what should one eat?

7 Reasons to Rethink High Protein.

We often love to categories food into three sub- groups, namely:

• Proteins
• Carbs
• Fats 

Most people who do not have a background in nutrition do not understand beyond these three terms. But the food group you choose to eat is always a combination of all of the above and never one thing exclusively. Even protein powders you might take in the name of proteins, contain carbs and fats too. 

Sure, foods can be higher in one nutrient and lower in the other. But as a nutritionist, we look at food more holistically. For example, a fruit like pineapple might be low in proteins and higher in carbs, but contains an enzyme called bromelin that boosts the absorption of proteins in the body.

In the name of consuming more proteins, should pineapple then be part of your daily diet?

In this fascinating literature review, there was a strong correlation between animal protein consumption and chronic kidney diseases and even cardio vascular diseases. The same link was not found with plant- proteins though. Infact, an improvement in overall health was associated with plant protein consumption. 

But when a lay person thinks about the word protein, they often associate it eggs, meat or dairy. Not everyone will think of pulses/ whole grains and vegetables as being a source of protein. Choosing animal sources for protein has been the traditional approach. However, studies like the once mentioned about put light to the benefits of choosing plant- protein over animal. 

Animal foods contain so much more than protein. The type of iron found in animal products is hema- iron, which is further associated with inflammation. Meat also increases your body's 'bad' cholesterol. This is one other reason I ask my clients to switch to plant- protein sources. 

We have looked at kidney health, cholesterol and heart risk so far. But what about diabetes? Is protein also liked to diabetes? 

Let us first understand why diabetes happens. Read this to know more:

• Indian Diet for Type 2- Diabetes Reversal.

Here are seven strong reasons why you need to keep a check on your protein intake:

Impact on Beta Cells:

Beta cells are the type of cells that make insulin. Insulin is the hormone that helps control blood sugar levels in the body.

Imagine tiny factories inside your pancreas (this is where the beta cell's are made) working overtime. These are your beta cells, and their job is crucial for managing blood sugar levels. 

How do they achieve it? I have listed their work below:

There's no doubt that protein is an essential nutrient for building and repairing tissues. However, excessive protein, particularly from animal sources, can be a double-edged sword for beta cells. Let's find out the reasons:

• Increased Workload: A 2017 study published in the journal Cell Metabolism found that a high-protein diet, particularly one rich in animal protein, may stress the beta cells. This could lead to impaired insulin secretion and worsening diabetes. 

This can lead to beta cell exhaustion over time.

• Inflammatory Response: Research published in 2023 in Nature suggests that digesting large amounts of animal protein might trigger low-grade inflammation in the body. 

This inflammatory environment can stress and damage beta cells.

• Glucagon Release: Some research indicates that red meat consumption might stimulate the release of glucagon, a hormone that raises blood sugar levels. This further strains beta cells as they try to counter the rise.

All these factors contribute to the fact that meat consumption increases the risk of developing type 1 diabetes.

Insulin Resistance:

Insulin resistance is like a roadblock on the highway to healthy blood sugar levels. Here's how it plays a crucial role in diabetes:

Imagine this:

• You eat a meal, and your blood sugar rises.
• This rise triggers your pancreas to release insulin, a hormone acting like a key.
• Insulin unlocks the doors of your cells, allowing sugar from your blood to enter and be used for energy.
• Blood sugar levels return to normal.

Now, with insulin resistance:

• The same scenario happens: you eat, your blood sugar rises, and your pancreas releases insulin.
• But here's the problem: the cells become resistant to the insulin key. They don't open up as readily, or maybe not at all.
• Sugar gets stuck in the bloodstream instead of entering the cells for energy.
• This leads to chronically high blood sugar levels, a hallmark of diabetes.

The Domino Effect:

• Over time, the pancreas might struggle to keep up with the constant demand for more insulin due to resistance. This can lead to insulin deficiency, worsening the problem.
• Chronically high blood sugar can damage nerves, blood vessels, and organs, leading to various health complications.

Studies suggest a connection between high animal protein intake, particularly red meat, and increased insulin resistance. Read one of them here:

• Meat Intake and Insulin Resistance in Women without Type 2 Diabetes.

In this study, researchers studied middle-aged women without diabetes. They found that consuming red meat increased insulin resistance in their body cells! If red meat can do so even in a non-diabetic, imagine what havoc it is wreaking in a body dealing with diabetes. 

Here is one of our client's talking about her journey towards Diabetes Management:

This difference between animal and plant protein is due to factors like:

• Changes in Gut Microbiome: Animal protein can alter the composition of gut bacteria, leading to a rise in inflammation-promoting gut microbes. This inflammation might contribute to insulin resistance
  
  
• Saturated Fat: While not exclusive to animal protein, saturated fats in meat and dairy products might also play a crucial role in insulin resistance.

Not All Protein Sources Are Equal. Plant-based protein sources like beans, lentils, and tofu generally don't have the same negative associations with insulin resistance as animal protein.

Kidney Strain:

Our bodies break down protein from food into its building blocks, amino acids. These are used to build and repair tissues. However, this process also creates waste products, primarily ammonia. These leftovers aren't welcome guests in the bloodstream, and that's where your kidneys come in, acting like super filters.

Now, for patients with diabetes, things can get a bit trickier. Diabetes can weaken kidney function over time. When you eat a high-protein diet, especially one rich in animal protein, your body creates more waste products like ammonia for the kidneys to clear.

That is why doctors recommend a low- protein diet to patients with kidney disease. 

Imagine your kidneys are already struggling to keep up with their regular workload due to diabetes. A high-protein diet throws even more waste their way, making them work even harder. This extra strain can accelerate kidney damage in diabetics.

While protein remains essential, moderation is vital, especially for diabetics. Worried about your protein requirments? Watch this:

Focus on getting protein from plant-based sources like beans, lentils, and tofu. These powerhouses are packed with protein but are easier on your kidneys than meat.

Remember, working with a nutrition coach provides you with clarity on your bodies requirements as per your activity level and health goals. Its always wise to have professional support on board. 

Blood Sugar Spikes:

While protein doesn't directly raise blood sugar like sugar does, some animal protein sources can be surprisingly sneaky in causing blood sugar spikes. Here's why:

The Hidden Culprits:

• Processed Meats: Breakfast sausages, deli meats, hot dogs, and bacon often contain added sugars, refined carbohydrates, and unhealthy fats. These extras can break down quickly, causing a blood sugar surge, just like white bread or sugary drinks.
  
  
• Cooking Methods: Deep-frying meat adds unhealthy fats  to the equation, these fats lead to buildup of intra- myocellular fat cells that further worsens diabetes. 

Beyond the Spike:

• Hormonal Effects: Some studies suggest red meat consumption might trigger the release of glucagon, a hormone that raises blood sugar levels.

Lower Fiber Intake.

Fiber acts like a sponge, slowing down your body's absorption of sugar. This keeps your blood sugar from spiking, which is what we want to avoid, right?

When you rely on meat for protein, there is little room for fiber. Fiber is ONLY made by plants. Thus, a slab of meat, or dairy, or eggs have 0 fiber. 

A high- protein diet can quickly turn into a low- fiber diet. Fiber not only plays a role in controlling blood sugar, but also plays an important role in reducing intra- myocellular fats. I explain the mechanism behind diabetes in this video, watch for clarity:

Alternatively, pulses/ legumes are fiber rich and contain some proteins. Thus, they are a win- win for diabetes and overall health!

Hidden Sugars In The Name of Proteins.

Pre-made protein snacks and processed meats can contain hidden sugars. You think you're grabbing something healthy, but might actually be eating chemicals. 

Here's the thing: manufacturers sneak sugars/ salt into processed meats and protein sources to boost flavor and preserve them. They might not taste sweet, but those added sugars can mess with your blood sugar, just like candy.

For example,

1. a scoop of protein powder could have as much as a spoonful of sugar or artificial sweeteners.
   
   
2. Store bought protein bars that are supposed to be healthy snacks rely heavily on artificial sweeteners that disrupt gut health. 
   
   
   

Look for things like "added sugars," "high fructose corn syrup," and even sneaky terms like "maltodextrin," which translates to sugar.

Skip the processed stuff and go for whole-food protein sources instead. Beans, lentils, tofu, tempeh—these plant-powered superfoods that satiate hunger and help you with your nutritional needs. 

I suggest my clients to keep snacks ready to eat like roasted chickpeas, bean- dip's for veggies, air fried tofu, sprouted mung etc. Carry them with you in the morning if you work long hours an dkeep them at your work desk for easy access.

Overall Health Concerns.

Animal protein consumption has been linked to several potential health concerns. Here's a breakdown of some associated diseases:

Chronic Kidney Disease (CKD): 

A high- protein diet burden's the kidneys and your body might not even absorb all the protein you eat. A moderate protein diet of about 1 gram for every kilogram of your bodyweight is suggested. 

Type 2 Diabetes: 

Studies suggest a connection between high animal protein intake, especially red meat, and increased insulin resistance. 

According to one study by Oxford Academic,

Substituting 5% of energy intake from vegetable protein for animal protein was associated with a 23% reduced risk of T2D.

Heart Disease: 

Many animal protein sources are high in saturated fat, which can raise LDL ("bad") cholesterol levels. Chronically high LDL cholesterol is a significant risk factor for heart disease and stroke.

Comparatively, the risk of developing cardiovascular disease was profoundly reduced when the switch happened to plant-sourced protein intake. 

Certain Cancers: 

Research suggests a possible link between processed meat consumption (sausages, hot dogs) and colorectal cancer. The red meat connection to cancer is under ongoing investigation.

According to the research by the UCSF Osher Center,

The risk of colorectal cancer significantly increases linearly with every 50 grams of processed meat consumed daily up to 140 grams (5 oz), when the curve approaches its plateau.

Plant- proteins fair better than animal proteins, even so, excess is not advised.

The Power of Plant-Based Protein.

Up till now, we have been talking about how you should replace your animal protein with plant protein. Now let's explore what you should be eating. 

Legumes and Pulses

Legumes are naturally low in fat and practically free of saturated fat. Because they are plant foods, they are cholesterol-free as well. Pulses and legumes are a good source of plant protein, keep you full for long hours, and have practically no detrimental nutritional component to offer!

I suggest my diabetes clients consume 3- 4 servings of legumes per day. About a fistful is one serving.

Whole Grains

Whole grains are a rich source of phytochemicals, antioxidants, vitamins, and minerals. When you increase the content of whole grains in your diet, the fiber allows the glucose to be absorbed and released slowly into the blood. 

This enables the body to avoid sudden sugar spikes and manage blood glucose levels more efficiently without extra insulin.

4- 5 fistful's of whole grain consumption per day is advised. When it comes to millet's and diabetes, brown rice beats white rice but millets beat brown rice! 

Fruits and Vegetables

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and digestive problems, and positively affect blood sugar. The fiber keeps the appetite in check. 

All fruits and vegetables offer some protein, but you must eat vegetables for so many more nutrients that they offer. 

Your target must be 9 cups of fruits and vegetables per day. 

Nuts & Seeds:

Nuts and seeds keep you full for a longer time. That is why I strongly recommend that my clients eat nuts and seeds as snacks when hungry. 

Nuts are rich in good fats, carbohydrates, and even protein. They also contain immense nutritional value, such as antioxidants, vitamins, and minerals. 

Hemp seeds are the richest in protein in this category. Other delicious options include almonds, cashews, peanuts, and flaxseeds.

One interesting fact about nuts and seeds is that despite their nutritional content, they are incredibly helpful in reducing weight. And they do that by reducing the total number of calories you consume daily.

Conclusion.

While protein is crucial, the source, quality, and nature of protein will make all the difference. Foods high in animal protein can stress insulin-producing cells.

The good news? Plant-based protein sources like beans and lentils are linked to better blood sugar control. They're packed with fiber, naturally lower in saturated fat, and oh-so-delicious!

Want to start writing your own transformation story? Get in touch with us today and lets get on a free exploratory call.

Share this knowledge on social media or with someone who might benefit. Let's empower everyone to take charge of their health!

If you are pregnant, or planning to get pregnant, your doctor must have guided you about gestational diabetes. When a pregnant, non-diabetic female develops diabetes after the 20th week of gestation, we call it gestational diabetes. This often goes away after childbirth, but the risk remains in the subsequent pregnancies.

You might be concluding that if it develops only after the 20th week and goes away by itself, there is nothing to worry about.

But Gestational Diabetes can put the baby and yourself at risk. 

Gestational diabetes can harm the health of the mother and the baby at various fronts:

1. Preeclampsia: This is a pregnancy complication characterized by high blood pressure and potential organ damage. Risk of preeclampsia increases significantly in a mother with GDM.
2. High blood sugar can increase the risk of UTIs. This puts you at the risk of taking antibiotics that can harm the featus. 
3. Women with GDM have a higher chance of developing type 2 diabetes later in life.
4. Continuous hyperglycemia causes the baby to gain above average weight. This also causes complications during delivery.
5. Some studies suggest a potential link between GDM and birth defects. 

Planning a pregnancy is an exciting time, but for women with diabetes, it can also be a time of uncertainty.

The most empowering way of managing blood sugar levels during pregnancy is through lifestyle change. A whole- foods's diet supplemented with sustainable lifestyle changes is the only fool-proof weapon against gestational diabetes.

Here is more about the importance of lifestyle changes:

Managing Diabetes alone VS managing Diabetes when pregnant is different. Your nutritional needs during pregnancy are different and so is your ability to workout impacted. 

You need to learn the various needs of the many stages of pregnancy, and also the specific foods to avoid eating. This way, you will be able to create a comprehensive meal plan that benefits yourself and your babies needs.

Preconception Planning.

Obesity decreases fertility during the preconception period. 

Pre-pregnancy weight plays a significant role in a woman's risk of developing gestational diabetes mellitus (GDM). 

Here's how pre-pregnancy weight is linked to GDM risk:

1. Insulin Resistance: Excess body fat, particularly around the abdomen, can impair the body's ability to use insulin effectively. Insulin is a hormone that helps regulate blood sugar levels. When insulin resistance occurs, blood sugar levels can rise, increasing the risk of GDM.
   
   Don't exactly know what Insulin Resistance is? Watch the below video to understand the mechanism of diabetes better.
   
   
   
   
2. Chronic Inflammation: Every body cell is also a hormone making factory. Fat cells are not just excess cells in the body, but a cause of inflammation. Obesity can contribute to chronic low-grade inflammation in the body. This inflammation can further disrupt insulin sensitivity and increase the risk of GDM.

Studies have shown a clear correlation:

• Women who are overweight or obese before pregnancy are at significantly higher risk of developing GDM compared to women with a normal weight.
  
  
• Even a modest weight loss (5-10% of body weight) before pregnancy can significantly reduce the risk of GDM.

Supplement's to consider preconception:

I strongly suggest my clients to work on building their nutritional stores naturally preconception. No supplements can replace a healthy, wholesome nutrition plan. Additionally, my team also works with clients to identify and get rid of obesogens in the environment.

Obesogens are chemicals found in various everyday products that can interfere with the body's metabolism and promote weight gain. These substances can disrupt endocrine function, leading to increased fat storage and changes in appetite regulation. Common sources of obesogens include:

• Plastic products: Bisphenol A (BPA) and phthalates
• Pesticides: Certain chemicals used in agriculture
• Industrial chemicals: Such as perfluorooctanoic acid (PFOA)
• Personal care products: Parabens and other synthetic additives
  
  

Impact on Pregnant Women:

For pregnant women, exposure to obesogens is particularly concerning. These chemicals can cross the placenta, affecting the developing fetus. Here are some of the potential impacts:

1. Developmental Changes: Obesogens can interfere with the normal development of the fetus, potentially leading to changes in metabolism and an increased risk of obesity later in life.

2. Hormonal Disruption: Obesogens can mimic or block hormones, disrupting the endocrine system of both the mother and the developing baby. This disruption can lead to weight gain and metabolic issues.

3. Increased Risk of Gestational Diabetes: Exposure to obesogens has been linked to a higher risk of gestational diabetes, which can have long-term health implications for both mother and child.

4. Epigenetic Changes: These chemicals can cause changes in gene expression without altering the DNA sequence. Such epigenetic modifications can affect the child's susceptibility to obesity and other metabolic disorders.

The few supplements we do suggest client's to consider though are Vitamin B12, D3, Folic acid, Iron (for anemic mom's) and low- dose calcium.  

These supplements pre-manage the most common and the most dangerous risks of pregnancy: 

• Iron deficiency anemia in the mother,
• Neural tube defects (NTDs) in the baby.

Besides this, when you start wokring on your nutritional goals, all your body's needs will be met naturally. And your body will be prepared and ready to conceive and nurture your baby.

Here is also a list of all food that are great sources of iron and folate:

1. Leafy green vegetables
2. Lentils and legumes.
3. Asparagus
4. Brussels sprouts
5. Broccoli
6. Pumpkin seeds, chia seeds, and hemp seeds.

In the pre-pregnancy stage, overall wellness and health of the body should be your top priority. 

My program with its health experts and wellness professionals can help you achieve your optimized health. We will help you prepare your body for conceiving and nurturing a healthy life inside your body.

Here is one of our client's journey:

Plant-Based Tips for Healthy Weight Management

Focusing on a balanced, plant-based diet can be a great way to achieve and maintain a healthy weight before pregnancy. 

Here are some tips:

• Load Up on Vegetables: Aim for a variety of colorful vegetables at every meal. They're low in calories, high in fiber, and packed with essential nutrients.
• Choose Whole Grains: Opt for whole grains like brown rice, quinoa, and whole-wheat bread over refined grains. They provide sustained energy and keep you feeling fuller for longer.
• Embrace Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein and fiber, promoting satiety and blood sugar control.
• Healthy Fats: Include healthy fats from sources like avocados, nuts, and seeds. These fats contribute to feeling full and support hormone balance.
• Limit Processed Foods: Processed foods tend to be high in unhealthy fats, added sugars, and refined carbohydrates, all of which can contribute to weight gain.
• Hydration is Key: Drinking plenty of water helps curb cravings and reduces bloating. Aim for eight glasses daily.
• Mindful Eating: Pay attention to hunger and fullness cues. Eat slowly and savor your food to avoid overeating.
• Regular Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Guidelines To Follow During the Three Trimester's.

While there are some principles that apply to all trimesters, such as avoiding refined sugars and taking more fiber and whole grains. Each trimester has some specific needs.

Here are some specific nutritional tips and tricks for each trimester:

First Trimester:

First trimester of pregnancy is extremely crucial. This is the time when a baby can develop congenital malformations if requirements like folic acid are not met. That is why your doctor must have put you on iron and folic acid supplements even before you are pregnant.

During your first trimester, you will be gaining weight as per your body mass index (BMI). Most women might not gain any weight at all and this is healthy too. Excess caloric intake (unless you are underweight) is not suggested.  

You might not need to tweek your insulin or medication needs just yet. You can continue to exercise like you were before getting pregnant, but closely watch for signs of hypoglycemia. Make sure to work with a fitness trainer who is trained to act quick incase your blood glucose level drops too fast. 

Your doctor will monitor your HbA1c's, but I strongly insist my clients also check their fasting glucose at home a few times per week. Include whole- grains and pulses 3- 4 times a day and avoid hyper palatable foods. Processed foods must be kept to a minimum. 

Should you be struggling with nausea,

• try sipping on homemade ginger and lemon tea a few times per day.
• Smelling camphor also helps some of my clients.
• Eat smaller meals through the day VS one big meal at night. 

Instead of focusing on "weight management' solely, focus on overall health. It is such an all-rounder strategy that will:

• Keep the inflammation in the body under check
• Improve insulin sensitivity
• Control blood sugar levels
• Improve gut motility
• Increased energy levels.

The more important factor to manage during the first trimester is the morning sickness and nausea. 

Here are some plant-based methods that will curb your nausea and morning sickness and keep you feeling good and fresh throughout. 

Ginger Tea: This classic remedy deserves its reputation. Ginger has properties that can soothe the digestive system and reduce nausea. Steep fresh ginger root in hot water or enjoy a cup of ginger tea readily available at most grocery stores.

Bland, Easily Digestible Foods: Opt for small, frequent meals throughout the day to keep your stomach from getting too empty, which can worsen nausea. 

Choose bland, easily digestible foods like:

• Crackers: Plain crackers are a go-to for many. Opt for whole-wheat crackers for added fiber.
• Toast: Dry toast is another classic choice. Consider adding a mashed banana for a touch of sweetness and potassium.
• Applesauce: This naturally sweet and smooth food is gentle on the stomach and provides some hydration.
• Bananas: Rich in potassium and easily digestible, bananas can help combat nausea and replenish electrolytes.

Additional Tips:

• Peppermint: Sip on peppermint tea or suck on peppermint candies. Peppermint has a calming effect on the stomach and can help alleviate nausea.
• Citrus Aromas: The fresh scent of lemons or oranges can be invigorating and potentially reduce nausea. Sniff a cut lemon or orange peel or use a diffuser with a few drops of essential oil (avoid direct skin contact with essential oils).

Second Trimester:

The second trimester of pregnancy brings a wave of exciting developments for both the mother and the growing baby.

During the second trimester, your baby is rapidly developing organs and tissues. To support this growth, your body needs additional energy. This translates to a slight increase in calorie needs, typically around 350 calories per day compared to pre-pregnancy. Note, this might not be necessary if the mother was obese to begin with. 

While increasing your calorie intake is important, it's crucial to focus on nutrient-dense, whole plant-based foods to ensure you and your baby are getting the best possible nourishment. Whole- foods also keep blood sugar's in control. 

Avoid high GI foods such as processed white bread, white rice, sugar and certain fruits. 

Low GI fruits MUST be included for a healthy pregnancy. I also insist my clients to stay away from dairy, particularly ghee and butter. Both of these increase intra- myocellular fats and makes your diabetes worse. 

At this stage, excessive weight gain, unhealthy sugars, and meat consumption can worsen your GDM. Moreover, severe complications may develop, such as:

1. Preeclampsia 
2. Urinary tract infections
3. Macrosomia
4. Increased risk of birth defects

Here is what you need to do:

1. Prioritize fruits, vegetables, whole grains, and legumes in your food.
   
   
   
   
2. Be mindful of portion sizes, especially with fat -rich foods.
3. Fiber helps slow down the absorption of sugar into your bloodstream. Include plenty of it.
4. Avoid sugary sodas, juices, and processed drinks.

Tips for Smart Snacking:

• Snack frequently: Only if you are unable to sit for large meals. Otherwise 2- 3 nutrient dense meals will also suffice your caloric needs. This part has to be personalized based on your lifestyle, work timings, cooking help etc. 
  
  
• Plan your snacks: Having healthy options readily available can help you avoid unhealthy choices when hunger strikes.
  
  
• Listen to your body: Pay attention to your hunger cues and don't be afraid to eat when you're feeling hungry.

During the second trimester, a pregnant female at risk of developing GDM should get her blood sugar levels checked at every visit to the doctor's office. 

Pregnant females who have been diagnosed with GDM should observe their blood sugar checks routinely during:

1. Before and after meals
2. Before bedtime
3. When not feeling well.

This need not be done daily, but 2- 3 times per week is helpful. The growing featus demands the release of excess insulin. If the insulin is not used up by the body, it will lead to insulin resistance. Thus, gestational diabetes develops. 

Third Trimester:

Now you've entered the third trimester! 

You're in the home stretch, and your body's working wonders to prepare for your little one's arrival. Nutrition remains a key player, not just for your baby's development but also for supporting a smooth delivery.

You are going to gain weight and activity might become tougher. With GDM, stick to the plant-based nutrition routine you have been following from the preconception period. 

Avoid refined and unhealthy sugars, and do not leave the side of green vegetables, whole grains, seeds, and legumes.

Three most important requirements in the third trimester are:

• Calcium: Fetal bones are developing at this stage. In the absence of adequate mineral availability, the fetus draws on the mother's bones. The mother can end up with osteoporosis and the fetus could be born premature.
  
  
• Docosahexaenoic acid: The third trimester is very crucial for the fetal brain development as well. That is why it is very important to include healthy fats such as the omega-3 fats. Beans, avocado, flaxseeds, chia seeds, and dry fruits are superb sources for the same.
  
  
• Iron: : Iron is essential for the proper development of the baby’s brain and nervous system. During the third trimester, the fetus undergoes rapid growth and development, requiring more iron for these critical processes.

Plant-Based Powerhouse Foods:

I highly suggest my clients stick as close to a plant- based diet during pregnancy's as possible. Not only is it an assured way to get your micronutrients in, but also prevent's you from consuming obesogens that can impact the babies health. Watch this:

Here is a breakdown of the specific nutrients that you should ensure in your diet during pregnancy. 

Protein: The Building Blocks of Life.

Protein is essential for building and repairing tissues, including your baby's growing organs and muscles. 

Here are some excellent plant-based sources of protein:

• Legumes: Beans, lentils, and chickpeas are nutritional powerhouses. Enjoy them in soups, stews, salads, or even dips like hummus.
• Tofu and Tempeh: These soy-based products are complete proteins, meaning they contain all nine essential amino acids. You can be creative with them in stir-fries, scrambles, or baked dishes.
• Quinoa and Buckwheat: These pseudo-cereals offer a complete protein package along with complex carbohydrates for sustained energy. Add them to salads, dishes, or use them as a base for grain bowls.
• Seeds and Nuts: Almonds, walnuts, chia seeds, and hemp seeds are packed with protein, healthy fats, and fiber. Sprinkle them on salads or oatmeal, or use nut butters as a spread.

Fiber: Keeping Your System Running Smoothly.

Fiber is crucial for maintaining a healthy digestive system, which is particularly important during pregnancy. It also helps regulate blood sugar levels and keeps you feeling fuller for longer. 

Here are some fiber-rich plant-based options:

• Whole Grains: Whole-wheat bread, brown rice, quinoa, and oats are excellent sources of fiber. They provide sustained energy and essential nutrients for both you and your baby.
• Fruits and Vegetables: Aim for a rainbow of fruits and vegetables at every meal. They're naturally high in fiber and packed with vitamins and minerals.
• Legumes: As mentioned earlier, beans, lentils, and chickpeas are not only great protein sources but also excellent sources of fiber, promoting healthy digestion.

Essential Vitamins: Fueling Growth and Development

Vitamins play a critical role in fetal development. Here are some key vitamins and their plant-based sources:

• Folate (Folic Acid): Essential for neural tube development in the baby. Folic acid is found in leafy green vegetables (spinach, kale), lentils, chickpeas, and fortified plant-based milks.
• Iron: Crucial for oxygen transport throughout the body. Sources of iron include lentils, beans, tofu, fortified cereals, and dark leafy greens. 
• Vitamin B12: Plays a significant role in red blood cell formation and nervous system function. Look for fortified plant-based milks (soy milk, almond milk) and cereals, or consider having a B12 supplement after consulting your doctor.
• Vitamin D: Supports bone development in the baby. Sunlight exposure is important, but fortified plant-based milks, mushrooms exposed to UV light, and some leafy greens can contribute to this essential nutrient.

Foods to Limit or Avoid.

Building healthy habits is a marathon, not a sprint.

While occasional indulgences can happen, sticking to a balanced diet throughout the day will have a greater impact on your overall well-being.

To make your efforts more effective and fruitful in every stage of pregnancy, it is important that you spot the black sheep and remove them.

Here are the foods that you need to be wary of. They can quickly disturb your blood sugar and triglyceride levels. Remember, we are aiming for an optimized health for a perfect pregnancy and childbirth. 

• Refined carbohydrates:

Replacing refined grains with whole grains is the first step an Indian diabetic should take to reduce weight and manage Diabetes more effectively. What does this mean? Eat grains in their whole form. Avoid white rice, breads and bakery goods. Eat brown rice, millets and whole- wheat phulka instead. 

Our body quickly absorbs processed grains such as white flour bread, which results in blood sugar spikes. It puts higher demand for insulin and raises blood sugar levels.

Sugary drinks do the same. So, instead of indulging in carbonated sodas with loads of white sugar in them, you can always keep a bottle of fresh water with lemon, mint and cucumber. Avoid juices too and eat the whole fruits. 

• Hyper- Palatable foods

Packaged snacks contain trans fats, cholesterol, refined sugars, and high salt content. All these factors contribute to blood sugar spikes, weight gain, high triglyceride levels, hypertension. 

These foods worsen the entire health profile of your body and put you at a greater risk for GDM. 

During all trimesters, unhealthy fats in packaged snacks can worsen your diabetes and blood pressure levels.

• Red Meat and Processed Meats 

A study conducted on a group of around three thousand females in their fertile years revealed the following result:

Higher pre-pregnancy consumption of total meat, especially red and processed meat, and heme iron intake, are associated with an increased GDM risk.

Heme iron causes generalized inflammation throughout the body. It also increases body weight. Both factors are independently associated with diabetes, especially during pregnancy. 

• Eggs and Dairy

Dairy products like ghee, yogurt, and paneer are commonly used in Indian cuisine. Dairy products bring along the ever-disastrous saturated fats! There is another problem with dairy products, watch this:

In the same way, eggs can be a devastating food choice for pregnant females. Eggs contain fifty percent fat, most of which is saturated fats, triglycerides, and cholesterol.

Higher prepregnancy intake of cholesterol and saturated fats has been associated with an increased risk of developing gestational Diabetes.

Additional Tips & Resources.

While this article provides a foundation for navigating pregnancy, every woman's journey is unique. 

Our team of registered dieticians and healthcare professionals are here to support you. Schedule a consultation to discuss your needs, preferences, and any concerns you may have.

Remember, well-planned nutritional habits can be a powerful tool for managing diabetes and promoting a healthy pregnancy. 

You've got this, mama!

So I asked them a question. ‘Have you heard about the Mediterranean diet?’

They told me that the Mediterranean diet is a traditional diet that involves eating organic, natural foods, mostly plants. When I told them that traditionally, the Mediterranean's never had diabetes, heart disease, hypertension, or any such disease, they were amazed. 

After discussing a few of my client outcomes, they were convinced that together, we were going to reverse their diabetes. 

Today, let me share all the secrets of the Mediterranean diet with you. How does this magical diet work to manage and reverse your diabetes?

Introduction: Beyond Control? Rethinking Diabetes Management.

The most deeply established concept among people is that diabetes is an irreversible condition. There is nothing we can do about it. 

And the only way to coexist with diabetes is to manage it with medication, and sometimes, even insulin injections. However, it does not have to be that way. You can definitely be the driver of your health; and the only way you can do that is by making sustainable lifestyle changes.

Take a look at one of my client's story on managing her health:

When it comes to nutritional interventions, a modified Mediterranean diet works very well. Why modified you ask? Because there is something that works even better than a Mediterranean diet. 

A whole- food plant- based diet with very specific lifestyle modifications can not only help get your diabetes into remission, but also assure longevity. 

Here is how a plant-based diet derived from the Mediterranean will holistically manage your diabetes:

1. Reduce inflammation
2. Manage weight
3. Reduce calorie consumption
4. Prevent sugar spikes
5. Releases sugar slowly in the blood
6. It puts less pressure on the pancreas for insulin release
7. Prevent fat buildup in the body. 

Let's explore how you can tweek a traditional Mediterranean Died for diabetes management. 

The Mediterranean Magic: A World of Flavor & Health.

The Mediterranean diet is not just a set of dietary guidelines but a way of life inspired by the traditional eating habits of countries bordering the Mediterranean Sea. 

Research shows that the Mediterranean diet improves:

1. blood sugar control,
2. hypertension, and,
3. insulin sensitivity

With a few tweeks made to the Mediterranean diet, to make it more sustainable and culturally appropriate, my clients see excellent results wiht this type of eating. 

Here are the core principles of the Mediterranean diet:

Emphasis on Plant-Based Foods: 

The Mediterranean diet prioritizes fruits, vegetables, whole grains, legumes, nuts, and seeds as the foundation of meals. These foods are rich in fiber, vitamins, minerals, and antioxidants, providing numerous health benefits.

• You will not see the use of a lot of meat or dairy in a traditional Mediterranean plate of food.
• Instead, there is liberal use of pulses, whole grains, vegetables and fruits. 

Dr. Sean Hashmi discusses whole grains and their impact on type 2 diabetes. The research involved nearly 200,000 participants, whom they followed for 24 years.

The key findings of Dr. Sean are:

• Consuming whole grains generally reduces your risk of type 2 diabetes by 29%.
• Specific whole grains like oatmeal, cold breakfast cereals (unprocessed), and added bran showed the greatest reduction in risk (15-21%).
• Popcorn consumption showed an interesting trend. While popcorn itself has high fiber content, consuming one or more servings daily was linked to an increased risk of type 2 diabetes. This is because of the added sugars, fats, and perfluoroalkyl substances (PFAS) often found in commercially prepared popcorn.

Use of Olive Oil as the Primary Fat: 

Extra virgin olive oil is the primary source of fat in the Mediterranean diet. It is rich in monounsaturated fats, antioxidants, and anti-inflammatory compounds, contributing to heart health and overall well-being.

While Olive oil can be healthy, commercially bought olive oil's can often be more harmful than healthful. 

Here's the thing: not all commercially available "extra virgin" olive oil lives up to the name.

The term "extra virgin" refers to the quality and processing method. It implies the oil is extracted from the first pressing of olives using mechanical means, without excessive heat or chemicals. This process preserves the oil's natural flavor, aroma, and beneficial antioxidants. However, some manufacturers resort to less scrupulous practices to maximize profits.

1. One concern is adulteration, where cheaper oils like sunflower or soybean oil are mixed with olive oil. This dilutes the quality and health benefits you expect from extra virgin olive oil.
2. Another issue is mislabeling, where lower-grade olive oils are disguised as extra virgin. This can be due to poor quality control or misleading marketing tactics.

We suggest clients to minimize the use of oil's (any oil's) in general to no more than 1 tbsp per day. The benefits of the Mediterranean diet are not because of Olive oil consumption, but because of overall high consumption of whole- foods. Thus, look at filling your plate with enough vegetables and pulses. 

Moderate Consumption of Dairy: 

Dairy products appear less than 10% of your plate in a Mediterranean Diet. They are not the star of the meal, nor are consumed on a daily basis. 

The few times dairy products are used is also for its probiotic benefits like in Greek Yogurt. Commercially produced dairy products like cheese and butter are rarely seen in the Mediterranean region. 

While working with clients, we avoid the use of any dairy products due to them being high in saturated fats and often adulterated. But what about Ghee? Watch this:

Limited Intake of Red Meat and Sweets: 

The Mediterranean diet includes red meat and sweets sparingly. Red meat is often replaced with plant-based protein sources like legumes and nuts, while sweets are reserved for special occasions and consumed in small amounts.

Hamburgers and processed meats are unheard of. Similarly, processed white sugar is almost never used. Instead, fruits and dates are used as sweeteners. 

We suggest our clients to ditch meat completely too. People are often better at all or nothing VS moderation. Especially when it comes to disease reversal, it is absolutely essential that people go the extra mile to work on their nutrition.

Herbs and Spices for Flavor: 

Mediterranean cooking uses herbs and spices liberally to add flavor to dishes without relying on excessive salt or unhealthy fats. Common herbs and spices include garlic, oregano, basil, rosemary, thyme, and cinnamon.

Many of these herbs are highly anti- oxidant and anti- inflammatory too, thus, protecting your body against ageing and diseases. 

Physical Activity and Lifestyle Factors: 

Regular physical activity, along with other lifestyle factors like adequate sleep, stress management, and social engagement, are integral components of the Mediterranean lifestyle. These factors contribute to overall health and well-being, complementing the benefits of a nutrient-rich diet.

Ancel Keys was a scientist who studied the relationship between diet and coronary heart disease. He noticed that people in countries around the Mediterranean Sea had a lower rate of coronary heart disease than people in other parts of the world.

Whole Foods: The Foundation for Reversal. 

The single most detrimental food component in the Indian diet is refined grains. White bread, white flour, and boiled white rice are staples. 

Whole grains offer you the whole part of the grain, including fiber and minerals, while refined grains fill the portion with starch (sugar) only. 

Highly processed foods are high in calories and low in vitamins, minerals, and fiber content. They keep you full for a shorter time, and you will eat a larger portion of a processed meal to feel full at a certain time. 

Packaged snacks contain trans fats, cholesterol, refined sugars, and high salt content. 

All these factors contribute to blood sugar spikes, weight gain, high triglyceride levels, hypertension, eventual kidney damage, and an increased risk of developing Diabetes. 

There are components in a Mediterranean diet too that can be processed. Such as occasional use of white meat, alcohol and oil's. But is there any study that compared a Mediterranean diet with a whole- food plant- based diet only?

Yes! Dr. Neal Barnard, a pioneer in lifestyle medicine, discussed a study comparing a vegan diet to a Mediterranean diet for weight loss.

Dr. Barnard says that a vegan diet is better for weight loss than a Mediterranean diet. He argues that people who follow a vegan diet tend to lose more weight than people who follow a Mediterranean diet.

• The Mediterranean diet typically includes olive oil, fruits, vegetables, nuts, whole grains, and fish or poultry in moderation.
• On the other hand, a vegan diet excludes all animal products. 

While both the above diet types work, it really comes down to how good you are at following the definition of moderation. I personally feel client's do much better on a whole- food vegan diet than Mediterranean. 

Actionable Tips for Your Mediterranean Plate. 

You do not have to visit the libraries and look for the original Mediterranean diet or how those people used to eat in those times. The Mediterranean diet is based on some core principles. They are quite easy. 

When you inculcate them into your lifestyle, you will see how well your blood sugars will manage themselves. But first, lets look at some lifestyle changes that will help with diabetes management:

• Load Up on Plant Foods: 

Fill your plate with a colorful array of fruits and vegetables. Aim to include a variety of types and colors to ensure you get a wide range of nutrients. Try to make half of your plate filled with vegetables at each meal.

My clients additionally try to keep one meal raw. Smoothie bowls, one- pot salad meals or even fruit- cereal bowls are a great idea.

• Choose Whole Grains: 

Opt for whole grains like brown rice, quinoa, bulgur, barley, and whole wheat bread and pasta. These are rich in fiber, which helps regulate blood sugar levels and keeps you feeling full and satisfied.

Whole grain consumption is linked with longevity and prevention of chronic diseases. Do not fear whole- grains, but embrace them. If you understand hindi, watch this to further understand how whole- grains help with diabetes management:

• Healthy Fats: 

Incorporate healthy fats into your diet, such as olive's, nuts, seeds, and avocados. These fats provide essential nutrients and help improve insulin sensitivity. Use olive oil for cooking and as a dressing for salads and vegetables.

I suggest my clients add 1-2 tbsp of fats per meal. Adding extra is not necessarily beneficial. 

• Stay Hydrated: 

The best way to stay hydrated is to have water rich fruits and vegetables in your diet. Eating your water provides you with not only hydration, but also fiber and nutrients.

Besides that, drink enough water throughout the day to support overall health. Limit sugary drinks and opt for water, herbal teas, or sparkling water flavored with fresh citrus or herbs.

• Practice Mindful Eating: 

Slow down and savor your meals, paying attention to hunger and fullness cues. Avoid distractions like TV or screens while eating, and focus on enjoying the flavors and textures of your food.

I suggest my clients to take 20 minutes to finish meals and chew the food well. 

• Moderate Dairy: 

Ideally, do not consume any dairy products. Aim to switch to dairy alternatives that you can make at home like coconut milk and soy curds.

I personally love masala buttermilk made from peanut curds. Tofu and soy products also routinely appear in my weekly menu. 

• Limit Red Meat: 

When you are looking at reversing any disease, meat should be completely off your plate. It is not just about the fats in meat that can keep you diabetic, but also endotoxins and choline that disrupts the gut health. 

I suggest my clients do not include more than a serving of meat (purely from a taste perspective) per week. Try to make plant- based alternatives at home instead. 

The above being said, always work with an expert when it comes to Diabetes Management. Our team consists of doctors, nutrition coaches, fitness coaches and wellness experts working in synchronization to help clients. As the client is healing, our doctors tweek their medication dosage to avoid hypoglycemic episodes. 

Sample Meal Plan: A Mediterranean Feast for Diabetes Management.

Mediterranean foods and recipes are known for their aroma, flavors, and taste profile. That's good news there for us, right?

Here is a breakdown of breakfast, lunch, dinner, and snacks, and some options to avail from. You can mix and match your favorite ingredients, and play around for exciting recipes. A clean lifestyle does not have to be all boring, monotonous, and flavorless. 

Note, it is absolutely essential you work with a nutritionist when it comes to disease management. All the below recipes might not work for every body type. 

Breakfast:

• Whole grain toast with a generous spread of hummus and microgreens.
• Vegan White Bean Shakshuka: Switch the eggs in this recipe for tofu, giving this recipe the necessary proteins and still keeping it very healthy!
• Green Goddess Smoothie: My personal favorite way to start the day. I love this refreshing drink- on- the- go breakfast and so do my clients!

Mid-Morning Snack:

• A handful of almonds or walnuts.
• A small piece of fruit like a pear or a peach.

Lunch:

• Spinach Pasta with Za'atar, Lemon and Parsley: Load up on the vegetables and keep the whole- grain pasta al dante for a mouthful of health and goodness.
  
  
  
  
  
  
• Herby Freekeh Salad with Pomegranate Dressing: Summer's a re hot in the Mediterranean region and sitting for a citrus packed salad is worth every bite!
• One Pot Khichdi: We tweek the Mediterranean recipes for our clients but still follow the same dietary principles. This vegetable and lentil khichdi made with brown rice is addictive to say the least!

Afternoon Snack:

• Sliced bell peppers and cucumber with Mango-Avocado salsa (made with cilantro, mango cubes, and avocado).
• A few whole-grain crackers.

Dinner:

• Baked Jacked Potatoes: Use all your  knowledge on spices to whip up this delicious and comforting recipes. Complete with black beans, veggies and a creamy cilantro sauce.
• Couscous Stew: A one pot meal that is actually a staple amongst dinner rotations at my home. We love to pair this with a whole grain toast or even pita crackers. Air fry the crackers instead of baking them. 
  
  
  
  
  
  
• Quinoa pilaf: Cooked with diced tomatoes, onions, garlic, and a sprinkle of vegan feta cheese (made with cashews, almonds, and coconut oil).

Superfood Spotlight: Mediterranean Gems. 

When we look at the core principles of a Mediterranean diet, some superfoods (high nutritional value) make its backbone. My clients are taught habits that makes including these superfoods their second nature. Lets look at some of the superfoods.

• Legumes and Pulses

Legumes are naturally low in fat and practically free of saturated fat. Because they are plant foods, they are cholesterol-free as well. Pulses and legumes are a good source of plant protein, keep you full for long hours, and also help reverse diabetes.

You can eat legumes and pulses in soups and stews, salads, curries and stir-fries, and even burger patties.

• Whole Grains

Whole grains are a rich source of phytochemicals, antioxidants, and vitamins and minerals. When you increase the content of whole grains in your diet, the fiber allows the glucose to be absorbed and released slowly into the blood. 

This enables the body to avoid sudden sugar spikes and also manage blood glucose levels more efficiently without the need for extra insulin.

I insist my clients to eat whole- grains for all meals. Emphasis on the "whole" though!

• Fruits and Vegetables

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and digestive problems, and positively affect blood sugar. The fiber keeps the appetite in check. 

Eat a variety of types and colors of produce to give your body the mix of nutrients it needs.

• Nuts & Seeds

Nuts and seeds keep you full for a longer time. That is why I strongly recommend that my clients eat nuts and seeds as snacks on most days of the week. Worried about weight gain with nuts? Read this:

• Does Eating Cashew's Lead to High Cholesterol?

Nuts are rich in good fats, protein, and even carbohydrates. Besides, they carry immense nutritional value such as antioxidants, vitamins, and minerals. 

One interesting fact about nuts and seeds is that despite their nutritional content, they are incredibly helpful in reducing weight.

Reversal and Beyond: A Sustainable Lifestyle.

I cannot possibly overstate the power of plant-based nutrition in reversing diabetes. Research consistently shows that adopting a plant-based diet can significantly improve blood sugar control, reduce insulin resistance, and even reverse type 2 diabetes. 

Here are some key ways plant-based foods can help in this endeavor:

• Rich in Fiber: 

Fiber is only found in plants. Thus, the more plants on your plate, the more fiber you are consuming. Plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds are rich in dietary fiber. Fiber regulates blood sugar levels by slowing down the absorption of glucose in the bloodstream. 

We are also now starting to understand that fiber changes your gut microbiome. The same then further reduces insulin resistance and makes your body better at utilizing blood glucose. There are many pathways by which fiber helps with diabetes management. 

• Low in Saturated Fat: 

Unlike animal-based foods, plant-based foods are generally low in saturated fat and cholesterol. High intake of saturated fat has been linked to insulin resistance and an increased risk of developing type 2 diabetes. 

Plants also have the compound phytosterols that help fight the bad cholesterol. 

• Antioxidant- Rich: 

Plant-based foods are abundant in antioxidants, which help combat oxidative stress and inflammation. 

Fruits and vegetables, in particular, are packed with vitamins, minerals, and phytochemicals that possess antioxidant properties. Plant foods can provide a load of antioxidants to support overall health and diabetes reversal efforts.

• Promotes Weight Loss:

Plant-based diets are extremely effective for weight loss and weight management. A well-managed weight is your first step towards reversing diabetes.

You can naturally lower your calorie intake by prioritizing unprocessed plant foods and eliminating animal products and highly processed foods. This will help you attain sustainable weight loss and improvements in insulin sensitivity and blood sugar control.

• Improves Gut Health: 

The fiber found in plant-based foods also serves as food for beneficial gut bacteria, promoting a healthy gut microbiome. 

Emerging research suggests that the gut microbiome plays a significant role in metabolism, inflammation, and insulin sensitivity. By consuming a plant-based diet rich in fiber and prebiotics, you can support your gut health and overall well-being.

• Lowers Risk of Chronic Diseases: 

Beyond diabetes reversal, adopting a plant-based diet has been associated with a lower risk of various chronic diseases. Plant diet will reduce your risk of heart disease and hypertension, which often coexist with diabetes. 

Remember, it is always important to consult a physician before you decide to change anything. 

Conclusion

While a Mediterranean diet can be a fantastic tool to help bring your blood sugar under control, it is very important to make sure you take the necessary principles from the Mediterranean eating pattern and adopt it into your ethnic eating pattern. 

The Mediterranean diet celebrates indulgence in delicious foods that is also healthy for you. Making your plate more plants and less animals is the key. Liberal use of herbs and spices is suggested. 

Join my online diabetes coaching program to stay on top of your blood sugar profile. My team of doctors, nutrition coaches, fitness and wellness experts work in synchrony to help reverse chronic diseases. 

However, regardless of the type of diabetes you have, you can still make sustainable and easy lifestyle and nutritional changes to take charge of your health.

Stay with me as I disclose the secrets of diabetes management from a young age. 

Introduction: You Got This!

Type 1 Diabetes is increasingly associated with teens and kids, with an average age of diagnosis of 13 years. The incidence of type 2 diabetes is also increasing among the younger age groups. 

Both have different etiologies and pathogenesis, but they can be managed with lifestyle medicine.

Here is more details on the mechanism behind Diabetes. I highly insist you read these articles for clarity in thought process:

• Indian Vegetarian Diet for Type 2- Diabetes Reversal.
• Indian Diet Chart For Type 1 Diabetes Management

Type 2 has strong associations with:

• Obesity,
• Inflammation,
• Lifestyle patterns, and,
• Nutritional Habits.

Here, the body develops insulin resistance (inability to use insulin), and chronic inflammation speeds up the complications. 

On the other hand, type 1 has a genetic predisposition in which the pancreatic cells are destroyed and become unable to secrete sufficient insulin. This type of diabetes is also known as the 'insulin-dependent' type because the patient has to take exogenous insulin.

That is the factual basis of the two types of diabetes. Both lead to high blood sugar levels, which can be managed very effectively with lifestyle modifications. 

The diagnosis of diabetes does not have to define you or stop you living your teenhood. A few principle points and nutritional choices are enough to help you get ahead of your health goals. 

However, I can never put enough emphasis on taking charge of your health from an early age. I do not want to overshadow the fact that chronic high blood sugar levels can lead to complications. Kidney damage, neuropathy, damage to the retina, high cholesterol levels, and increased risk of heart disease are some of them. 

Lifestyle Medicine: Your Superpower, Not a Punishment.

Lifestyle medicine is your strongest armor against both type 1 and type 2 diabetes. It might give the impression of an unpalatable diet that snatches away all the good-tasting options. But that is not true. Let's change your perspective.

Healthy lifestyle habits are built overtime and often influenced by your family members. For instance, my parents were never into exercise or sports. Thus, my sibling and I grew up not inclined towards fitness. I did not enter a gym till I was 18 years of age. 

However, home- cooked meals were a big part of our family culture. My mom would cook fancy delicacies at home on demand and we seldom ate out. Thus, when it comes to food still, I prefer home cooked meals to store- bought hyper- palatable snacks. 

Inculcating fitness to be a part of my lifestyle was hard for me and still requires discipline. But avoiding hyper- palatable foods is rather easy for me. 

Family lifestyle patterns really determine kids lifestyle patterns. So if you are a parent reading this, think of ways you can change your lifestyle habits. The teen's most often will follow the same

While working with clients, I demand for the parents to participate in the consultation calls to help set right expectations. It is often easier to work with teen's but can be tricky working with adults ;)

What are the benefits of changing your lifestyle you ask?

• Almost no hospital visits. 
• A healthy-looking body. 
• Normal range blood sugar levels.
• Considerably reduced risk of cardiovascular diseases.
• More energy throughout the day.
• Well-managed blood pressure
• Reduced risk of diseases of the eyes and nerves.

If you are a parent reading up for your child, bring up a healthy lifestyle commitment for the whole family. A clean, healthy routine should be the way of living for all the members of your family. 

If you are a teen planning to take your health into your control by improving your eating and sleep habits, take your whole family in on the plan. You should lead a healthier, more fulfilling life together. This will make you commit and stick to it more effectively without feeling like you are on a restrictive diet plan.

I have discussed the essential lifestyle changes you want to start making in the video above. Now it is all about building new habits.

What Should You Eat?

The most effective diet for Diabetes Management/ Reversal is a Whole- Food Plant- Based diet.

Here is one of our client talking about her experience on managing type 1 Diabetes:

A plant-based diet is a powerhouse of essential nutrients. Not only that, as long as you are eating a low fat diet, you do not need to worry about calorie or carb counting. Whole- foods are dense in volume but low in calories. Thus, helping you stay fuller without piling on extra body weight. 

A plant-based diet offers all essential nutrients, vitamins, carbohydrates, fats, and proteins in perfect ratios.

Research indicates that individuals following plant-based eating patterns tend to have:

• lower body mass indexes (BMIs), and,
• reduced risks of obesity-related diseases such as type 2 diabetes and cardiovascular issues.

This is particularly easy to follow for teen's who have a larger appetite and can eat to their heart's content without feeling guilty or worsening their symptoms. None of my clients count their calories or need to track their macros. They just eat yummy whole- foods.

The lower calorie density of many plant-based foods, which allows for satisfying meals while promoting weight loss. Fruits, vegetables, whole grains, and legumes are typically lower in calories compared to processed and animal-derived foods (meat/ eggs/ dairy), making them effective choices for diabetes management.

Take dairy, for example. More than 60% of the fatty acids in cow's milk and, consequently, in dairy products are saturated. This leads to more insulin resistance and worsening of HbA1C levels. 

• Soluble fiber, on the other hand, found in oats, pulses, and apples, can help lower cholesterol levels and improve blood sugar control, giving you long-term control over heart health and diabetes management.
• Insoluble fiber, commonly found in whole grains, vegetables, and nuts, adds bulk to stool, promotes regular bowel movements, prevents constipation, and supports digestive health. Fiber acts as a prebiotic, nourishing beneficial gut bacteria and contributing to a balanced gut microbiome.

You will feel more energy throughout the day without worrying about blood sugar. Once you give up dairy, refined sugars, and animal-derived foods, you body starts healing. 

If you understand hindi, watch this to better understand diabetes:

Food & Fun: Creating an Exciting Meal Plan

 As a parent, I strongly recommend bringing in fun to your weekly menu. Teen's are exploring their taste buds and enjoy different textures, colors and flavors.  

Involve your kids and family members in meal planning. Try to make their plate more colorful and creative. 

While a diabetes specific meal plan must be personalized only by a nutritionist, the below options can give you some inspiration. Please exert caution though as diabetes management is tricky and one must only work under the guidance of an expert.

My team and I can further help you curate a meal plan that is right for you. Click here to know more.

Here are some recipes that my clients frequently eat.  

Breakfast:

• Brown Rice Pongal: A South Indian delicacy with a perfect balance of proteins/ carbs and essential fats from nuts. I insist my clients pair this with a bowl of fruits for extra nutrients.
• Green smoothie: Blend spinach, kale, frozen berries, almond milk, and a tablespoon of ground flaxseeds. Breakfast on the go for busy teens. 
• Hummus and Microgreens Sandwich: Another favorite of mine that can be prepared in advance for a quick put- together breakfast. 

Mid-Morning Snack:

• Cut Fruits: Stick to low- GI fruits if you have Type- 1 Diabetes. But EAT your fruit. Fruits are not only ok, but essential for diabetes management. 
  
  Read more here: 

  Fruits- How much should you have per day?

• Air- Fried Sweet Potato: Worried about carbs for diabetes? Read this.

Lunch:

• Quinoa salad with mixed vegetables (like bell peppers, cucumber, cherry tomatoes, and carrots), chickpeas, and a lemon-tahini dressing.
• Rajma/ Chawal Buddha Bowl: Fill half your bowl with vegetables (raw or sauteed with only soy sauce, no oil). Rest is divided with Rajma and Chawal.
• Vegetable Khichdi: Use the same ratio with 50% of the portion filled with vegetables, rest is 25% rice and 25% lentils. 
  
  

Dinner:

• Baked tofu or tempeh served with roasted sweet potatoes and steamed broccoli.
• Misestrone Soup: Use lentil based pasta to add to your soup, making it extra rich in Proteins. 

Here are some more dinner ideas:

• Top 10 Indian Dinner Recipes For Diabetes Management.

Important Tips:

1. Encourage plenty of water throughout the day.
2. Aim for whole, minimally processed plant foods.
3. Monitor blood sugar levels regularly, especially when making changes to the diet.
4. Regular physical activity is also important for managing diabetes.
5. Avoid sugary drinks and snacks, and opt for whole fruits instead of fruit juices.
6. Experiment with different herbs and spices to add flavor to meals without adding extra salt or sugar.

Beyond the Plate: Your Daily Dose of Movement.

Pick any physical activity that you enjoy. It could be playing a sport or working on your dance movies. Calisthenics, parkour and yoga are some of my other favorite activities. 

Any type of movement helps. Just as long as you are doing it consistently. Here is how your daily dose of movement can play a role in diabetes management. 

Blood Sugar Regulation: 

During exercise, your muscles use glucose for energy, reducing blood sugar levels. This effect can last for hours after the activity, helping you maintain stable blood sugar levels throughout the day.

Improved Insulin Sensitivity: 

Regular physical activity increases your insulin sensitivity, meaning the body requires less insulin to transport glucose into cells. 

Weight Management: 

Excess weight is a risk factor for developing type 2 diabetes and can aggravate insulin resistance. Regular physical activity can help you manage weight by burning calories and increasing metabolism.

Stress Reduction: 

Managing stress is important for teens with diabetes, as stress hormones can raise blood sugar levels. Engaging in sports and physical activities can provide an outlet for stress relief and promote overall mental health.

Bone Health: 

Weight-bearing exercises such as running, jumping, and resistance training help build and maintain bone density. 

Social Interaction: 

Participating in sports provides opportunities for social interaction and teamwork. These are important for overall emotional health and well-being.

Sleep Matters: Catching Zzz's for Better Health

Thanks to our hyper- connected social media world, we are sleeping lesser and lesser.

Sleep controls the release of your growth hormones, sex hormones and even hunger and satiety hormones. Lack of adequate sleep can further make you insulin resistant and make diabetes management worse. 

Here are a few ways how sleep can make diabetes symptoms worse. 

Sleep and Blood Sugar Regulation:

Our bodies naturally experience a rise in blood sugar levels throughout the night, regardless of sleep.

Bad sleep/ circadian habits can make it harder for the body to predict these rise and fall's in your blood sugar level. This can further exaggerate episodes of hypo and hyperglycemia. 

Lack of Sleep and Increased Blood Sugar Risk:

Studies have shown a strong link between insufficient sleep and an increased risk of developing insulin resistance. You can find experimental evidence that if you put healthy individuals and prevent them from getting adequate, consistent sleep throughout the night, they will display increased insulin resistance and deranged blood sugar levels. 

So, it's important that you wrap your parties up early and go to bed right on time. Modifying food choices alone won't be as effective as coupling it with a healthy sleep schedule. 

Here is what you are going to do:

• Aim for 7-8 hours of uninterrupted sleep each night.
• Establish a regular sleep schedule, including bedtime and wake-up times, and adhere to it as closely as possible.
• Ensure your bedroom is conducive to sleep. Make sure it's dark, quiet, and cool.
• Develop a calming pre-sleep routine that signals your body it's time to wind down.

When working with clients, my team helps parents set up a proper sleep routine that the whole family can follow in supporting the teens. 

Taming the Teenage Stress Monster

Juggling school work, social life, and managing your health can be stressful. Stress can lead to releasing hormones like cortisol, which can increase blood sugar levels. This can set in a vicious cycle of events that can become difficult for a teen to manage.

But don't worry; you can learn to manage stress and navigate those tough moments. 

Follow these steps. 

Identify Your Stressors: 

The first step is to figure out what triggers your stress. Is it managing blood sugar levels before exams? Dealing with social pressures?

Once you identify your stressors, you can develop strategies to cope with them effectively.

Healthy Habits for the Win: 

Prioritizing healthy habits like a balanced diet, regular exercise, and sufficient sleep forms the foundation for managing stress. 

Physical activity is a great stress reliever, while a healthy diet provides your body with the energy it needs to handle challenges. 

Relaxation Techniques are Your Allies: 

Techniques like deep breathing, meditation, and yoga can be powerful tools for managing stress in the moment. 

Learning relaxation techniques allows you to calm your mind and body during stressful situations. 

Plan and Organize: 

Feeling overwhelmed often stems from a lack of control. Develop a daily or weekly routine that incorporates diabetes management tasks, schoolwork, and activities you enjoy. 

Planning ahead and staying organized can help you feel more prepared and in control, reducing stress levels.

Talk it Out: 

Don't bottle up your feelings! Talking to a trusted friend, family member, therapist, or your healthcare team can be incredibly helpful. Sharing your worries and concerns allows them to offer support and guidance. 

Chronic stress can contribute to insulin resistance, making it harder for your body to utilize insulin effectively and regulate blood sugar levels.

Celebrate the Victories: 

Managing diabetes takes dedication and hard work. Celebrate your successes, no matter how small. 

Acknowledging your accomplishments can boost your confidence and motivation, making it easier to navigate challenges.

Once again, having experts onboard to help you deal with these issues is essential. We have a psychologist on my team to help my clients with stress management. 

Building Your Support System: You're Not Alone!

Living with diabetes can sometimes feel isolating, but remember, you're not in this alone! Building a strong support system is crucial for managing your diabetes effectively and maintaining emotional well-being. 

Here's how you can create a network of people who can provide encouragement, guidance, and understanding:

Family and Friends: 

Talk to your family and close friends about your diagnosis. Educate them about diabetes and how they can support you. 

Whether it's helping you prepare healthy meals, joining you for exercise sessions, or simply offering a listening ear, their understanding and encouragement can make a significant difference.

Diabetes Online Communities: 

There's a wealth of online resources available for teens with diabetes. Consider joining online forums or social media groups specifically for young people with diabetes. 

Remember! Diabetes and its diagnosis are not a stigma. There is nothing associated with diabetes that should stop you from doing or achieving anything in life. 

You can build a healthy routine based on a plant-based diet and a clean schedule, and everything will work just fine. 

Healthcare Team: 

We have an integrated team with multiple experts to help clients with Diabetes Management. Our doctors work in sync with our wellness experts, nutrition and fitness coaches and even our mental health coaches. 

This integrated approach makes it easy for clients to get the support they need all in one place.

Working with Your Doctor: The Winning Team.

Managing diabetes requires you to be well-informed on the matter. Only the professionals and experts can help you with that.

Here's why each member plays a crucial role:

Doctors and Diabetes Educators: 

Your doctor is your captain, overseeing your overall health and diabetes management strategy. 

Your diabetes educators will provide in-depth information and support, empowering you with the knowledge to manage your diabetes effectively.

Mental Health Professionals: 

A therapist can always help you deal with emotional challenges. Instead of doing it all by yourself, you should seek help from a professional. 

Your mental health is as important as your physical health goals!

Nutrition Experts: 

Nothing can do the wonders for your diabetic health that a whole- foods, clean eating plan can. 

A registered nutritionist can work with you to create a personalized meal plan that considers your preferences and helps you achieve optimal blood sugar control.

Fitness Professionals: 

Regular physical activity is essential for overall health and diabetes management. 

A certified fitness trainer can design a safe and effective exercise program based on your fitness level and interests, helping you stay active and improve blood sugar control.

Remember: Open and honest communication is the key. Don't hesitate to discuss any challenges you face with diabetes management, whether it's sticking to your nutrition plan, managing stress, or incorporating exercise into your routine. 

Your team is here to listen, provide support, and work together to overcome any obstacles.

We are the only program in the country that offers medical and psychological support, along with nutrition and fitness coaches, all under one roof. Together, we can help you reverse your diabetes.

Conclusion: You Are in Control - A Bright Future with Whole- Foods.

There can be no greater power against diabetes than consistent and healthy eating patterns and sticking to the circadian rhythm of your body. Especially as teens, once you stick to a certain lifestyle, the benefits multiply over time.

I strongly recommend consulting your doctor before changing your nutritional patterns. The doctor will adjust the dosage of your diabetes medication as the nutrition coach can work with healing your body. 

Stay with me to see what foods are causing this without you knowing. 

Introduction: Beyond Blood Sugar - A Holistic Approach to Diabetes.

Diabetic patients know how important it is to navigate their daily nutritional choices. Especially for those who have been  struggling with diabetes for a long- time, one can becomes increasingly sensitive to the rise and fall of blood glucose levels in the body. 

Various devices such as a Constant Glucose Monitor (CGM) can further help people track their blood sugar levels. But are there hidden foods that you might be consuming that may actually be making your health condition worse?

But, there is more to it than how your body feels. Many foods that we know as benign to Diabetes pose a huge risk to your health in the long term. What conceals them from the plain eye is that they are not necessarily sugars!

The increasingly popular hyper-palatable, ultra-processed foods have a high sugar, salt, and saturated fat content. These have caused a sharp rise in the prevalence of obesity, type 2 diabetes, and hypertension. Thus, they might not rise your readings on a CGM, but has an impact on your long term diabetes status.

India has been particularly witnessing this issue, which explains the high incidence and prevalence of type 2. 

The best solution to this conundrum is a whole-foods diet. Here is one of our client's story talking about her journey with Type- 1 Diabetes:

Rethinking Commonly Consumed Foods.

Let us begin by stating the obvious: Sugar content is not the only factor to find whether a food choice is safe for diabetics. 

You might be skipping sugar completely from your diet but still struggling. You might still be facing lethargy, body fatigue, and other complications of Diabetes. The reason is that there are foods in your diet that worsen your health profile. The worst part is that you might not even recognize those black sheep.

Take eggs, for example. Indians consume them quite often, and they are not sugar per se. However, it does contain high cholesterol, which slowly builds up in the blood and worsens insulin sensitivity. More on eggs here:

Chai- time snacks, late-night snacking, inconsistent eating/sleeping patterns, and eating out are all non-sugar factors that are making your health worse.

Since nutrition and lifestyle play the most important role in managing Diabetes, we must learn about these foods. Once we identify them, we should limit them before it is too late. 

The most shocking thing I come across while working with clients is that most people do with diabetes do not even know what is causing diabetes. No one takes the time to explain the mechanism behind being diabetic. I have listed the same in detail on this blog here and highly insist you read the same:

• Indian Vegetarian Diet for Type 2- Diabetes Reversal.

Top 10 Food's to Avoid If You Have Diabetes.

Now that you understand the root- cause of diabetes, let's explore the foods to avoid in your daily nutrition plan. 

Dairy

More than 60% of the fatty acids in cow's milk and, consequently, in dairy products are saturated. Saturated fats further prevent your body from utilizing glucose. 

Saturated fats also contribute to worsening insulin sensitivity and an increased risk of developing type 2 diabetes. 

Dairy products like ghee, yogurt, and paneer are commonly used in Indian cuisine. Dairy consumption in childhood and the risk to Type 1 Diabetes is very strong. Moreover dairy is also a leading contributor to Type 2 Diabetes. 

But what about Ghee? watch this:

Insulin autoantibodies (IAAs) are often the first indicator of islet cell autoimmunity in children at risk of prediabetes. The presence of bovine insulin in cow's milk can lead to the development of insulin-binding antibodies in children who consume cow's milk formula. Essentially, this suggests that introducing cow's milk to infants may elevate their risk of developing type 1 diabetes.

As Dr Michael Greger says, 

Decades ago, published cross-country comparisons showed a tight correlation between milk consumption and the incidence of type 1 diabetes. 

The "analysis showed that 94% of the geographic variation in incidence might be explained by differences in milk consumption." 

Investigators in Finland, the country with the highest rates of type 1 diabetes and cow's milk consumption, led much of the research into this area.

Eggs

A whole egg contains 5g of fat, and 216 mg of cholesterol. Just to give you a reference, your per day intake of cholesterol must be 0. How amazing is it that we know eggs as protein-rich foods, while they contain almost fifty percent fats. A huge percentage of cholesterol is present in eggs separately. 

Eggs can be a devastating food choice for patients with obesity, metabolic disease, prediabetes, high cholesterol and triglyceride levels, and cardiovascular diseases.

Higher pre- pregnancy intake of cholesterol and saturated fats has been associated with an increased risk of developing Gestational Diabetes. 

Increased intake of foods containing animal fats results in high triglyceride and low HDL levels (good cholesterol). This picture sets you up for worsening blood sugar levels, insulin insensitivity, and increased risk of developing type 2 diabetes.

Meat

A study by Harvard investigated the relationship between red meat consumption and type 2 diabetes.

The researchers found that consumption of red meat, including processed and unprocessed red meat, was strongly associated with increased risk of type 2 diabetes. Participants who ate the most red meat had a 62% higher risk of developing type 2 diabetes compared to those who ate the least.

High iron stores in meat have been associated with increased glucose intolerance and insulin insensitivity in the general population. As the serum ferritin levels tested higher, the subjects were more likely to have abdominal obesity. This association was significantly greater for heme iron (the type of iron found only in animals). 

Both iron intake and abdominal obesity independently release inflammatory cytokines in the body. This chronic inflammation, further, is the main culprit in the development of type 2 diabetes and cardiovascular disease risk.

Oils

When navigating fats for good diabetes management, follow one rule. Choose foods with "good" unsaturated fats, limit foods high in saturated fat, and avoid "bad" trans fats. 

An easier way to identify if a fat is good or not is to follow these rules:

• Does it come from a plant
• Is it in it's whole form

Nuts, seeds, whole olives, avocadoes etc would by the above logic be good fats. Oil's, eggs, cheese, nut butters etc would be the fat's to avoid.

Just a tbsp of oil could have as much as 12 grams of fat. For the best results, I suggest my clients stay below 30 grams of fat per day. That would literally be as little as a couple of spoons of oil and no other fat added to the diet.

Instead, focus on learning oil- free cooking techniques and eat your fats form nuts and seeds. Here is one oil- free cooking video for some inspiration:

Artificial Sweeteners

You might be choosing zero-calorie cold drinks over regular ones to avoid white sugar intake. Such zero-sugar foods contain synthetic sweeteners such as saccharin and aspartame. While they will not instantly rise your blood sugar levels, they are certainly responsible for continuous sugar cravings and failing gut- health. 

One 8-year observational study found that people who drank more than 21 artificially sweetened beverages per week almost doubled their risk of being overweight.

The same study noted that total daily calorie intake was lower in individuals who drank diet beverages despite their increase in weight. This suggests that artificial sweeteners may influence body weight in other ways than calorie intake. 

A 14-year study of 66,118 women observed an association between drinking artificially sweetened beverages and an increased risk of type 2 diabetes.

Think of the stevia and sucralose you add to your daily chai/ coffee. I suggest my clients omit honey, jaggery, brown sugar and maple syrup too. Stcik to whole dates if you must and eat enough whole fruits (not juices) through the day. Despite being sweet, fruit consumption is associated with an improvement in diabetic markers. 

Sugary Drinks

Sugary drinks such as sodas are the biggest red flag for a diabetic and obese patient; in fact, equally so for anyone. 

High sugar intake brings all the risk factors, which include high calorie intake, inflammatory agents, increased total fat content, and more. You can always keep a bottle of fresh water with lemon, mint, cucumber, and all the good plants to keep your body on top of the antioxidants and electrolytes.

Refined Grains 

The single most detrimental food component in the Indian diet is refined grains. White bread, white flour, and white rice are staples. Refined grains is anything where the grain undergoes processing. Like polishing the grain of rice to remove the outer barn layer. 

Whole grains offer you the whole part of the grain, which includes fiber and minerals, while refined grains fill the portion up with starch (sugar) only. 

Replacing refined grains with whole grains is the first step anyone worried about their health must take to reduce weight and manage Diabetes more effectively. 

Just switching from white rice to brown rice alone can reduce fasting glucose by upto 20%. Switching to eating millets further reduces it by 36%!

Our body quickly absorbs processed grains such as white flour bread, which results in blood sugar spikes. It puts higher demand for insulin while the high blood sugar itself leads to cellular and organ damage.

Refined foods have low satiety, which means you feel hungry sooner and are prone to consuming more calories (possibly bad ones). 

Packaged Snacks and Processed Foods

Highly processed foods are high in calories and low in vitamins, minerals, and fiber content. They keep you full for a shorter time, and you will be eating a larger portion of a processed meal to feel full at a certain time. 

Packaged snacks contain preservatives, binding agents, trans fats, cholesterol, refined sugars, and even higher salt content. 

All these factors contribute to blood sugar spikes, weight gain, high triglyceride levels, hypertension, eventual kidney damage, and an increased risk of developing Diabetes.

Before you dismiss this point, thinking you do not consume any processed foods, might I point out at a few that we routinely include in your diet:

• Ketchup
• Maggie
• Energy/ Protein Bars
• Protein Powders and Supplements
• Breakfast Cereals
• Chai Time Nashta
• Mid- night chips and Popcorn etc

Excessive Salt

Salt intake does not directly impact blood sugar levels. But it does increase the risk of developing high blood pressure and, subsequently, kidney damage and cardiovascular disease. Salt-induced risks add up to the baseline risks of diabetic complications. They considerably hasten the process of developing complications of Diabetes. Now before you stop using salt in your home- cooked meals, watch this:

Research indicates that diets with excessive salt intake are most often due to increased ratio of processed foods, packaged snacks, and red meat. All these together speed up the development of complications of Diabetes and worsen blood sugar management. 

Fried Foods

French fries, cheese sticks, and chicken strips! We are eating fried foods way more than we should be eating them. These fried foods are not only high in calories but also in saturated, trans fats. 

These do a great job of increasing blood triglyceride and cholesterol levels and total calorie intake. This eventually leads to obesity and increased basal inflammation. 

You can always choose healthier snacks such as vegetable sticks with hummus, fresh salads, banana chips, or air-fried potato chips.

Power Foods To Include In Your Diet.

I have a detailed article with specific recipes that can become a part of your daily nutrition. Here is a full list:

• Top 10 Indian Dinner Recipes For Diabetes Management.

Now that we know what foods to avoid, here is a list of what foods to put on priority when you are planning meals:

Legumes and Pulses

Legumes are naturally low in fat and practically free of saturated fat. Because they are plant foods, they are cholesterol-free as well. Pulses and legumes are a good source of plant protein, thus, keeping you full for long hours.

But most importantly, Legumes and Pulses are responsible for something called the Second Meal Effect. Watch this:

Pulses are not only healthy for you, but rather a necessity if you have diabetes.

Whole Grains

Whole grains are a rich source of phytochemicals, antioxidants, and vitamins and minerals. When you increase the content of whole grains in your nutrition, the fiber allows the glucose to be absorbed and released slowly into the blood. 

This enables the body to avoid sudden sugar spikes and also manage blood glucose levels more efficiently without the need for extra insulin.

What's more, countries across the world with the longest lifespans also have higher whole- grain consumption!

Fruits and Vegetables

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and digestive problems, and positively affect blood sugar. Vegetables and Fruits literally change your gut microbiome and optimize weight loss. 

Various different families of fruits and vegetables exist, each with hundreds of different beneficial plant compounds. Eat a variety of types and colors of produce to give your body the mix of nutrients it needs.

What I Suggest You Eat In A Day

To ease things out for you, here are some sample meal plan options for you:

Breakfast:

• Sprouted Mung stir- fry with a bowl of fruits.
• Herbal Tea

Lunch:

• Start with a salad or sauteed veggies. Nearly 50% of your meal must be veggies or fruit. 
• Pair this with any whole grain and lentil of your choice. Brown rice and lentil curry is an excellent option, so is a millet based chapati and curry.

Dinner:

• Let 50% of your plate be filled with cruciferous vegetables such as cabbage, cauliflower, broccoli, bok choy etc. 
• Rest can be a repeat from lunch. Avoid using flour's for dinner though and instead have whole millets as a replacement for rice. 

Evening Snack:

• Nuts and fruits are an excellent option.

Beyond Food: A Holistic Approach

Dietary choices make a huge difference in the overall health and well-being of the body. However, a healthy lifestyle is not limited to changing a single factor. It needs to be holistic, sustainable, and one that covers the fort from maximum number of sides.

So, once you have committed to a plant-based diet and bid goodbye to the 'bad' fats, refined sugars, animal sources of iron and proteins, excessive salt, it is time to supplement and strengthen the plan. Here is what you are going to do:

1. Include thirty minutes of exercise at least five days a week.
2. Stay hydrated throughout the day. Use cucumber water with mint and lemon to keep your electrolytes in the best range.
3. Avoid stress. Practice meditation and mindfulness to cope with emotions.
4. work towards seven to eight hours of undisrupted, quality sleep. 

Conclusion

Changing your lifestyle might require effort and discipline in the beginning. But this investment will go a long way in preventing chronic diseases.

You can join my online program to stay connected and committed. Also, stay tuned to my blog for regular updates on the latest science on disease management. 

She mentioned, while sitting around the dining table, "So I heard you talking to a client about reducing fats, but honestly, I don't even know what is fats on my plate. What is carbs? Is daal protein? Or is it carbs?"

Her innocent question made me reevaluate a lot of processes we follow when we on- board new clients. 

Its true though isnt it, who even knows what is Carbs? Sure as dietitians we do, but for someone reading this desperately looking for answers for diabetes management, you might not know what carbs is.

So let's start from basics, all food that we eat has all three nutrients, namely:

• Proteins
• Carbohydrates (carbs)
• Fats

Sure, the proportions will differ, but all foods will have all of the above.

1. Now most foods coming from plants namely whole grains, vegetables, fruits and legumes/ pulses will be higher in carbs, but lower in fats and proteins. 
2. Nuts/ seeds are an exception. They come from plants but are higher in fats.
3. Soy is an exception too, being high in proteins. 
4. Animal products are mostly high in fats and proteins. 

A low carb diet essentially requires you to avoid eating whole grians, fruits, pulses and some vegetables too! 

Does this help? 

The theory is that diabetes is a disease of excess glucose (sugar) in your body. And sugar is a breakdown product of carbs. Cut carbs, to not allow the sugar to form, to manage diabetes. 

Welll.... Let's Explore. 

Introduction: Rethinking Diabetes Management

Diabetes is a chronic lifestyle disease. Thus, with enough attention given to modifying lifestyle factors, diabetes can very well be reversed. Here is one of our client's experience:

Diabetes is known as the 'sugar disease' in so many local dialects. This tells us a lot about how much people associate this disease with sugar intake, blood sugar levels, and carbohydrate consumption.

But sugar, is essential for running all the organs and tissues in the body. Your body run's on sugar. Not fat's or proteins, but sugar. In a diabetic patient, the sugar's do not breakdown to be utilised for energy. It just stay's as it is in the blood stream. This can put you at the risk of coma or even death.

Essentially, the disease is the inability by the body to breakdown sugar for consumption. Now there are two possible ways to treat diabetes:

• Stop consuming carbs (that breakdown sugar)
• Understand why your body is not able to breakdown sugar as well as a healthy body.

There is a dire need to raise awareness about the scientific reality of diabetes, its pathology, and what dietary components contribute to its worsening. Watch this to understand the pathology of diabetes:

Sure one should avoid sugar, but fiber is also carbs. Fiber is the fundamental nutrients that is essential in diabetes reversal. 

In reality, diabetes is basically a fat-toxic disease, not carb- toxicity. The more fat you consume, the more your muscle cells are clogged with fatty acids, thus, leading to sugar built up in your blood. 

These inflammatory fat- cells create a background for decreased tissue sensitivity for glucose and worsening cardiovascular markers. Scientific research has revealed that weight management, dietary planning, low- fat diet, and consistent exercise go a long way than cutting down dietary carbohydrates only.

Dr. Brian Carlson, a plastic surgeon, was diagnosed with type 1 diabetes when he was in his third year of medical school. He shares how adopting a low- fat whole- food diet helped him manage his condition more effectively while excelling in a high-stress career such as surgery. 

This is a clean fuel. If you are eating plant-based foods, you do not have to worry about your fiber intake. It takes a lot of stress off of your shoulders.

The changes I experienced after going vegan were dramatic and very motivating. I have been very consistent with my plant commitment, and I can safely say that I have seen it dramatically changing my life with diabetes.- Dr. Carlson.

The Low-Carb Conundrum

Getting on a low-carb diet might seem like the perfect way out; after all, diabetes is essentially the lack of proper carbohydrate processing. The disease should go away when you stop eating carbs. 

But no. That does not happen.

As Dr. Kapler talks about the 'low carb conundrum', he tells how the apes and chimpanzees never get diabetes. The reason for that is they thrive on a plant-based fiber rich diet, that is extremely low fat.

The menace to human diet and health is not the carbohydrate, but the high fats. High-fat dairy, cheeses, butter, ghee, and dark chocolate, without whole grains, legumes, beans, and green vegetables, is the wrong answer to damaging diabetes. Rethinking Ghee? Watch this:

A low-carb diet will not allow you to eat starchy vegetables such as carrots, potatoes, beets, peas, corn, and several healthy fruits. But vegetables and fruits are what also give you essential vitamins and minerals like vitamin C/ B/ A and K. 

Low-carb diet can help you lose weight initially, which is beneficial for diabetes management. But, in the long run, you will end up facing a much stronger diabetes mellitus and its complications.

Fatty acids are stored within the muscle as intramyocellular lipids (IMCL). Studies indicate that following a high-fat diet (HFD), IMCL may accumulate and affect insulin sensitivity. Increased IMCL levels were associated with glucose intolerance and insulin sensitivity.

These results indicate that shifting fat from the adipose tissue to the skeletal muscle or increasing the total body fat by increasing fat content of the diet results in poor response of the body towards insulin.

Excessive protein and very low fiber intake from plant sources can do the same: increase IMCL levels in the body. Besides, when you miss many fruits and vegetables and whole grains, nuts, seeds, and legumes, your body gets less essential iron, magnesium, potassium, zinc, and several other essential nutrients.

The Power of Plants.

A plant-based diet is a powerhouse of essential nutrients. It offers all essential nutrients and vitamins, along with carbohydrates, fats, and proteins, in perfect ratios.

For example, one cup of chickpeas provides over 10 grams of protein and 71% of the daily value for folate. They’re also high in iron, copper, manganese, phosphorus, and magnesium.

Research indicates that individuals following plant-based eating patterns tend to have:

1. lower body mass indexes (BMIs), and,
2. reduced risks of obesity-related diseases such as type 2 diabetes and cardiovascular issues.

One reason for this is the lower calorie density of many plant-based foods, which allows for satisfying meals while still promoting weight loss. Fruits, vegetables, whole grains, and legumes are typically lower in calories compared to processed and animal-derived foods, making them effective choices for diabetes management.

Soluble fiber, found in foods like oats, beans, and apples, can help lower cholesterol levels and improve blood sugar control, giving you long-term control over heart health and diabetes management. Fiber is only found in plants and dietary cholesterol is only found in animals. 

Insoluble fiber, commonly found in whole grains, vegetables, and nuts, adds bulk to stool, promotes regular bowel movements, prevents constipation, and supports digestive health. Fiber acts as a prebiotic, nourishing beneficial gut bacteria and contributing to a balanced gut microbiome.

Science Says Plants.

Increased muscle fatigue, frequent urination and thirst are some of the symptoms of diabetes. These can get very uncomfortable. Diabetes can also lead to the health of other organs deteriorating. Thus, early and fast action must be taken for diabetes management.

As the disease progresses, insulin becomes more and more scarce and more and more ineffective. Thus, lifestyle and nutritional interventions made at the right time are absolutely necessary. Here are a few changes that can help:

Tissues become less responsive and sensitive to insulin as the fat cells of the various tissues increases. 

Given this picture in the background, imagine a type 1 diabetes patient subscribing to a low-carb, high-fat- and protein diet. It will further increase intramyocellular lipids (IMCL), setting the body for developing complications early on. 

Alternatively, here are a few mechanisms that plant-based foods employ to curb your diabetes:

Improved insulin sensitivity: 

Plant-based diets particularly those rich in whole grains, vegetables, fruits, nuts, and legumes, are associated with improved sensitivity, according to various studies. This means your body can use insulin more effectively to regulate blood sugar levels.

Lower Blood Sugar Levels 

Many plant-based foods have a low glycemic index, meaning they cause a slower and more gradual increase in blood sugar levels after consumption. The body does not have to manage sugar spikes as it is already not-so-sufficient for that.

Weight Management

Plant-based diets are often lower in calories and saturated fats compared to diets high in animal products. Maintaining a healthy weight is important for managing diabetes, as excess body weight can contribute to insulin resistance.

Rich in Fiber 

Plant-based diets tend to be high in fiber, which can help regulate blood sugar levels by slowing the absorption of sugar into the bloodstream. Fiber also promotes satiety; you stay full for longer hours and are less prone to overeating.

Reduced Risk of Complications

Some research suggests that a plant-based balanced diet may reduce the risk of diabetes-related complications. These are cardiovascular and kidney diseases, common in individuals with diet. 

Superfoods for Diabetes Management

Here is a full list of superfoods that make an appearance in my client meal plans:

Plant-Based Plate Power

As per Dr. Neal Barnard, a pioneer in lifestyle medicine and disease reversal, here is how your plate should look:

My clients never calculate the calories they are having per meal. But just making sure that 14th of your plate is covered by each food group, namely,

• Fruits
• Vegetables
• Whole Grains
• Legumes

ensures they are eating right.

Here are some plant-based meal ideas for breakfast, snacks, lunch, and dinner. You can alternate leave your suggestions below for what your power plate would look like. 

Breakfast:

• Overnight oats made with rolled oats, almond milk, chia seeds, and topped with fresh berries, sliced bananas, and a sprinkle of cinnamon. A side of mung sprout salad added to this meal makes it a power plate!
• Brown rice and lentil pongal, a South Indian delicacy with a side of fruits. Adding some shredded broccoli to the pongal is even better. 
• A hummus and microgreen toast with whole grain or pumpernickel bread and pickled vegetables. 
• Sprouted mung daal and rice dosa with a side of fruits and vegetable korma. 

Lunch:

• Quinoa and kidney salad with apples, diced bell peppers, cucumbers, cherry tomatoes, and a lemon-tahini dressing.
• Steaming hot bisibele rice with mix lentils and brown rice. Ensure to start this meal with a handful of berries first!
• A delicate bowl of daal- dhokli made with whole wheat and lentils. Start this meal with a bowl of salad first with one fruit added in. I love adding pomegranate to my salads to give it a crunchy- sweat punch!

Snack:

• Carrot and celery sticks with homemade hummus or guacamole.

Dinner:

• Vegetable masala khichdi made with red or brown rice with a side of berries. 
• Chickpea and sweet potato curry on a bed of foxtail millets with a cup of fruit on the side. 
• Soba noodle stir fry with veggies of choice and sprouted mung beans. Start with a fruit first!
  
  
  

Reversing Diabetes on a Plant- Based Diet.

Your nutritional choices can keep you disease free. And, there certainly are ways you can eat junk on a plant- based diet. For instance, a vegan burger with an oreo milkshake is still plant- based. But not healthy for you. 

The worse combination for a meal is high carbs and high fat together. Thus, a sugary dessert that is naturally also high in fat must be avoided. 

Here are a few ways to help you stay on track:

Go for the whole:

Always prefer taking foods in a form as close to their original state as possible. For example: apples instead of apple juice or edamame instead of soy-based meat products. 

Whole grains like brown rice is better than white rice and millets in their whole form are better than flour based products like bread. 

Don't skip the Good Carbs:

Eating too few complex and fiberous carbohydrates can negatively impact your blood sugar just as much as eating too many processed carbohydrates. You need fiber to help clear intra- myocellular fats.

Fruits, vegetables, beans, legumes, and whole grains carry huge amounts of fiber, plant proteins, minerals, and vitamins that add to the body's overall well-being.

Find Healthy Snack Options:

Plant-based foods are laden with creative, delicious, and healthy snack options such as, 

1. Fruit and nut butter made from blended nuts
2. Guacamole (onion, garlic, avocado, and lime juice) and crackers
3. Vegetable sticks dipped in hummus
4. Fruit and vegetable smoothies (simplest, quickest, and the most refreshing snack)
5. Homemade pita chips with white bean dip

Avoid store- bought hyper- palatable snacks. 

Work On Your Circadian Rhythm:

Your sleep and wake- up cycle can determine your disease progression. 

Dr. Satchin Panda has authored various books based on his research on circadian rhythm, eating habits, and metabolic diseases. In his podcast with Simon Hill, Dr. Satchin Panda talks about how much of a difference it brings when you stick to a healthy circadian rhythm.

The body adjusts its rate of metabolism, pancreatic insulin secretion, and melatonin secretion in anticipation of an event. Your body is less optimized to release insulin at night and more optimized in the morning. Thus, eating your heavier meal in the first half of the day is suggested. 

The pancreas responds much better to carbs in the first six hours after waking than at any other part of the day. So, the first meal of the day should be filling and hearty.

Finding Support:

Finding like-minded people who are with you on the same journey can further help you stay on track. You can join my coaching program to become a part of the  community and master and subjugate diabetes with natural, whole foods. 

Conclusion

There can be no greater power against diabetes than consistent, healthy, plant-based eating patterns and sticking to the circadian rhythm of your body. 

I strongly recommend consulting your doctor before changing your dietary patterns. The doctor will adjust the dosage of your diabetes medication and guide you about the best working combination of foods, daily caloric intake, and vitamin supplementation.

Alternatively, contact my team by filling the form below and we will be happy to get on an exploratory call with you. 

Can a diabetic patient try IF safely? What are the risks associated with fasting causing the sugar levels to go too low?

Let's debunk all of it. 

Introduction: Demystifying Intermittent Fasting (IF)

Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. So, you basically give your body a rhythm to work with, instead of eating throughout the waking hours constantly.

This helps burn intra- myocellular fats- the type of fat cells that keep you in a diabetic state. You will learn about them later in this article.

You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. 

For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16.

You can go with another intermittent fasting plan, known as the 5:2 approach. It involves eating regularly five days a week. For the other two days, you limit yourself to one single 500–600 calorie meal. 

One point of intermittent fasting is to put the body in a state of ketosis, where it burns its stored fats to survive instead of using instant glucose coming from meals and snacks all the time.

Intermittent fasting, in its various forms, including time-restricted feeding and alternate-day fasting, has become the most popular method of weight loss. Its benefits can be effectively, if employed properly for diabetes management. We have used IF for many of our clients with very promising results. Here is one of our client's story:

Research further shows that intermittent fasting helps:

• reduce weight,
• fat mass,
• blood pressure, and,
• improves insulin sensitivity in both type 1 and type 2 diabetes mellitus.

That is why endocrinologists and nutritionists have been increasingly recommending personalized intermittent fasting plans for sustainable diabetes management.  

Some types of intermittent fasting plans include:

1. Alternate day fasting: You eat your regular diet one day, and then eat fewer than 600 calories the next day, repeating this pattern throughout the week. I do not recommend this type of fast to my clients, specifically if they have diabetes. 
   
   
2. 5:2 Style Fasting: The popular 5:2 plan is related, in which you eat a regular healthy diet 5 days a week and cut down to about 500 to 800 calories on the other 2 days. Once again, I would not recommend this to my clients.
   
   
3. Time-restricted eating: This is when you get all your calories for the day during a specific number of hours. For instance, on an 8-hour plan, you might eat from 10 a.m. to 6 p.m. and then not again until the next day at 10 a.m. This is different from IF itself as you are really eating the same number of total calories and not missing any meals. I highly recommend this to all my clients.

Dr. Satchin Panda has authored various books based on his research on circadian rhythm, eating habits, and metabolic diseases. In his podcast with Simon Hill, Dr. Satchin Panda talks about how eating habits have resulted in increased incidence of metabolic diseases, and how remarkable results can be achieved by fixing them.

"With the increasing incidence of metabolic syndrome, diabetes mellitus, and cardiovascular deaths, there is definitely something wrong with this generation's lifestyle, and that might be the random eating habits.

Instead of eating all day, and specifically increasing intake at bedtime, we need to stick to the circadian rhythm of our body, as our ancestors during hunting times used to do.

The pancreas is much better at responding to carbs in the first six hours of the day after waking than at any other part of the day. So, the first meal of the day should be filling and hearty.

The body prepares to put itself to sleep by secreting melatonin two to three hours before the daily bedtime. Melatonin inhibits the pancreas from releasing insulin. Not eating in those hours is a fantastic idea to control blood sugar levels, especially for diabetics."- Dr. Panda

Should I Skip Breakfast or Dinner While Fasting?

As a diabetic, you want to consume a bigger chuck of your overall calories in the first half of the day VS the second. Your body is better at optimizing caloric bur in the first half VS the second. Watch this to understand more:

By this logic, having a hearty breakfast and fasting for a few hours before you sleep is the best approach.

Interestingly, according to this one concept of ego depletion, individuals tend to lose control and indulge themselves after a single act of self-control. So, if a person eats less in the morning, they are more likely to give themselves the liberty to eat more at a later time in the day, as compared to a person who had a heavier meal in the morning.

To summarize, what I am suggesting here is:

• Avoid eating immediately after waking up. Your pancreas is not in its prime at that time. Eating your first meal 90- 120 minutes post waking up is ideal.
• Avoid eating too close to bedtime. Finish your dinner 2-3 hours before bedtime.
• Let your breakfast be heavier and dinner lighter.

NOTE: It is very important to work with your doctor and tweak your medication dosage before any form of fasting. All my clients work with our in- house doctors along with our nutrition coaches to help reduce their medication dosage as their body heals. Fasting can be a very powerful tool in healing from diabetes. You want to be extra cautious to tweak your medication to avoid hypoglycemia. 

What Should You Eat After Fasting?

The prevalence of diabetes type 2 has been the highest among non-vegetarians, standing at 7.6%, and the lowest among vegans, which is only 2.9%. By merely eating more plants than animal products, can you see a difference in your fasting glucose in as little as 2-3 weeks!

Dr. Neal Barnard and his research team received a grant to investigate the optimum nutritional approach to diabetes. They compared a conventional diet with a plant-based diet and their effects on diabetes management. 

• The conventional diet approach focused on reducing calories, controlling the carbs intake, and limiting the bad fats. 
• The plant-based diet, on the other hand, avoided animal products completely and focused on plant-based foods.

The results showed that while the diabetics and pre-diabetics on the conventional diets exhibited reduced HbA1c levels, those on the plant-based diet showed a much more remarkable decrease. Besides this, participants were more likely to continue following the plant- based diet even after the program ended. 

All clients on my program follow a plant- based diet without restrictions on portion control, carb counting or carb- restriction. We have a 98% improvement ratio! Meaning 98 out of 100 clients who join our program see an improvement in their health. Here is why our program works so well (if you understand hindi, watch the below video):

The blood sugar levels and insulin sensitivity in those patients who followed a plant- based diet showed better and more sustainable results in the long term, which tells us the optimum way of managing diabetes: combining intermittent fasting with a plant-based lifestyle. 

Several studies have investigated the effects of phytonutrients (compounds produced by plants that provide health benefits to the body) on glycemic and weight management in diabetes patients. It turns out that phytochemicals such as cinnamaldehyde and curcumin double the effects of insulin. Meaning, you will need much lesser insulin to do the same job. 

When insulin administration is accompanied by the intake of these phytonutrients, glucose uptake is improved by 70% as compared to giving insulin alone

Does Research Support Intermittent Fasting?

Both intermittent fasting (when done right) and plant-based diets have been shown to:

1. Reduce blood cholesterol levels
2. Reduce weight
3. Bring HbA1c levels down
4. Improve insulin sensitivity
5. Reduce blood pressure
6. Protect against glucose spikes
7. Improve the body's capacity to take up glucose

When intermittent fasting is coupled with a plant-based diet, these effects become additive. For a diabetic patient to find a balance between their diabetic medication, plant-based nutrition, and intermittent fasting, strict monitoring as well as expert nutritionist advice is required. 

Studies show improved outcomes in diabetic patients but also an increased risk of hypoglycemic events despite the reduction in the dosage of insulin sometimes. For my clients, we insist they do a home prick test a few times per week to avoid episodes of hypoglycemia.  

The patient should have a thorough understanding of the signs and symptoms of hypoglycemia and acute management of the condition because hypoglycemia can be life-endangering.

Addressing Concerns.

Intermittent fasting can present challenges for those managing diabetes, such as feelings of hunger, fatigue, and other discomforts. It is vital to listen to your body's cues and adjust your fasting routine accordingly. If you're new to intermittent fasting, make sure you start gradually and increase fasting periods over time.

“People with diabetes should be those who benefit most from intermittent fasting. But these diets also present some of the greatest potential safety issues because of the medications that people with diabetes are typically taking.”-  Benjamin Horne, director of cardiovascular and genetic epidemiology at Intermountain Healthcare in Utah. 

People with Type 2 diabetes are at increased risk for hypoglycemia—especially if they go long periods without eating—and this was one of the first dangers experts looked at when assessing the safety of intermittent fasting. 

“If you are taking medications that are aimed at reducing the amount of glucose in your blood, together with fasting these can cause potentially fatal hypoglycemia,” Horne says. “It’s not a minor safety risk.”

While intermittent fasting has numerous health benefits, it is important to remember that it is not a standalone solution. We use this technique with clients but with caution. We use a huge number of lifestyle modification techniques with clients to help them manage diabetes. IF is simply one of them. 

Intermittent fasting should be part of a comprehensive approach to health, including a balanced nutrition, regular exercise, and expert medical advice regarding the dosage and timing of insulin.

How Should An Average Day Of Eating Look Like?

With my clients, we do a time- restricted eating type of fasting. Meaning, the eat all three meals (plus a snack), but within a 6- 8 hour window. Here is an average day of eating for a client:

Additional Tips to Follow:

1. As long as you are eating the right foods and avoid fats, you will not have to worry about the portion sizes of meals. 
2. Include plenty of vegetables in each meal to increase fiber intake and promote satiety.
3. Opt for whole grains like brown rice, quinoa, and whole wheat over refined grains.
4. Limit added sugars and processed foods, opting for whole, unprocessed plant-based foods instead.

Tips for Success.

As we have already discussed, intermittent fasting can get a bit tricky for diabetics if they do not pay attention. Coupling it with a plant-based diet can further make your plan more sustainable and easy to follow.

1. Stay hydrated during the fasting windows. Dehydration and diabetes are a lethal combination.
2. Avoid sugar-containing fruit juices. Smoothies with the fiber are ok to consume. 
3. Always choose whole foods, even among the plant-derived options. Processed foods such as white pasta, white flour, and additive sugars will harm your glycemic control even if they do not exceed your caloric target.
4. Stick to the circadian rhythm as closely as possible. Wake up with the sunrise and sleep a few hours post sunset. 
5. Avoid eating close to bedtime, no matter what your choice of fasting window is. 
6. Inculcate healthy stress management techniques to your routine such as meditation, breathwork etc. 
7. Diversify your plant-based diet plan. Pay special attention to protein sources such as lentils, seeds, quinoa, and chickpeas. Eat enough fruits and vegetables to get your daily intake of minerals and vitamins. 

Conclusion.

It is a great sign that you are researching long-term, sustainable lifestyle modifications for managing diabetes; I cannot emphasize enough how important that is. Plant-based approaches and intermittent fasting can help you manage blood sugar levels and insulin sensitivity, thereby protecting your body against the long-term complications of type 2 diabetes.

If you are curious how much team can plan a role in diabetes reversal, fill in the free consultation form below and let us get on a call to further help you.