Prediabetes is where your blood sugar is higher than normal but not high enough to be diagnosed as type 2 diabetes. The exact cause of prediabetes is unknown, but it’s associated with insulin resistance. This is when your cells stop responding to the hormone insulin. For many people in India, especially those in the older age groups, diabetes is a lifestyle condition that they live with on a daily basis.
Here are some precautions and tips one can be mindful of to stay healthy as a pre-diabetic:
1. Choose healthier carbohydrates
All carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. Choose the healthier foods that contain carbs and be aware of your portion sizes. whole grains like brown rice, buckwheat and whole oats, fruit, vegetables, pulses such as chickpeas, beans, lentils and dairies like unsweetened yogurt and milk are some of the healthy carbs.
2. Keep a check on your weight
If you are diagnosed with pre-diabetes, gradually losing 5-10 percent of your body weight can significantly improve your chances of delaying or reversing diabetes prevalence. Ask a trainer to help you focus on your midsection for belly fat, as a large waist circumference is known to put a person at an increased risk of diabetes.
3. Eat less red and processed meat
If you’re cutting down on carbs, you might start to have bigger portions of meat to fill you up. But it’s not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers. Try swapping red and processed meat for these eggs, fish, unsalted nuts etc.
4. Cut down on sugar intake
Cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when you’re trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.
5. Exercise
Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be taken as professional medical advice. Please consult a doctor before starting any fitness regime or medical advice.
Munching too many Pistachios trigger High Blood pressure; know its other side effects
Pistachios have this buttery flavor that can make people addicted. Pistachio has been one of the most popular foods and it is used in chocolates, ice cream, candies, desserts and other dishes. You’re undoubtedly all aware of pistachios' special qualities. They are rich in several essential nutrients and can aid weight loss and heart and gut health. But it would be really hard to believe that this guilt-free snack can even have side effects. Yes, you read it right, munching too much on pistachio can lead to many side effects. Read on to know.
1. May result in High Blood pressure
Consuming pistachios in excess can cause high blood pressure. In addition, you may experience lightheadedness, blurred vision, confusion, and fainting. Also, consuming salted pistachios might elevate your blood sodium level, increasing your chance of developing various cardiovascular illnesses including hypertension.
2. Weight gain
Pistachios are such easy treats to have that you may find yourself eating them in excess. It’s worth noting, though, that your daily pistachio consumption could be the source of your weight increase. As a result, if you’re trying to lose weight, you should keep track of how much pistachios you eat in a day.
3. May induce the risk of kidney stone
Pistachios contain oxalates and methionine. Eating too many pistachios can increase the release of oxalates and methionine in the body. Oxalates can bind to calcium and potassium, resulting in calcium and potassium oxalates. At the same time, Methionine may convert into cysteine and may result in the formation of cystine kidney stones.
4. Allergies
People having tree nut allergies should avoid eating pistachios. Tree nuts allergy may result in vomiting, difficulty in swallowing, itchiness in the mouth, nasal congestion, cramps, and nausea, Apart from the above mentioned side effects, these nuts are rich in vitamins B6, B1, protein, fiber, copper, and phosphorus. In addition, they are one of the many nuts that are low in calories and fats. Therefore, pistachios provide significant health benefits. So, rather than cutting these power-packed nuts from your diet, try to consume them in smaller proportions.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be taken as professional medical advice. Please consult a doctor before starting any fitness regime or medical advice.
You must be logged in to post a comment.