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Diabetes Diet: A Guide To Manage Diabetes With Healthy Food | Truweight

Medically reviewed by Spandana Nagulapally, Masters in Clinical Nutrition and Dietetics

A diabetes diet is one of the most searched questions! Do you know why? It is because of the increasing prevalence of this life-threatening metabolic disorder.

Diabetes is one of the most threatening disorders which is spreading at an alarming rate. In the last three decades, the prevalence of diabetes has increased many folds irrespective of the income levels of the nation. 

According to the International Diabetes Federation, approximately 425 million adults (age between 20-79 years) are living with diabetes.

Moreover, 1 in 2 people with diabetes remains undiagnosed [1]. And, this number is expected to reach 629 million by 2045. Around 60 per cent of the diabetics is found in Asia.

79% of adults with diabetes were living in low- and middle-income countries: International Diabetes Federation

When diagnosed at an early stage, diabetes is easy to manage and control. The problem arises if this condition remains undiagnosed or untreated, as leads to several complications affecting your nervous system, heart, kidney, and even hands and legs.

Where the market is flooded with medications, attractive claims and supplements to control the blood sugar level. It is important to be well aware of the disease and its health management in the most natural way possible. 

What is diabetes?

Diabetes is a chronic, metabolic disease characterised by elevated levels of blood glucose. It arises because the body is unable to produce enough insulin for its own needs, either because of impaired insulin secretion, impaired insulin action, or both. 

The ancient Greeks coined the term ‘diabetes’, meaning excessive urination with dehydration, but neither they nor the Romans appreciated that the urine contained sugar; “diabetes” was considered a kidney disease until the 18th century.

Types of diabetes

There are mainly 3 types of diabetes.

  • Type 1 diabetes

  • This type of diabetes is also called juvenile diabetes mainly affecting children and adolescents. It is an auto-immune disease as the insulin-secreting cells are destroyed by self-body and thus, the body is unable to produce insulin.

    Type I Diabetes affected people have to survive on daily doses of artificial insulin to regulate their blood glucose level.

  • Type 2 diabetes 

  • It is the most common type of diabetes, accounting for more than 90% of total diabetes cases.  It generally occurs in the middle age and older people. 

    Also known as Diabetes Mellitus, it affects the way the body uses and responds to insulin. Unlike Type I Diabetes, the body still produces insulin, your body cells do not respond as effectively as they do usually.

  • Gestational diabetes

  • This type of diabetes is associated with an abrupt rise in blood glucose level during the pregnancy phase, which causes complications to both the mother and the child.

    Though this kind of diabetes is temporary and goes away with childbirth, it makes the mother more susceptible to high risk of developing type 2 diabetes in later life.

    Prediabetes

    Sometimes, people get confused between prediabetes and diabetes. Prediabetes is the early stage of diabetes, at which if diagnosed, prevents further complications of actual diabetes.

    Also known as the ‘borderline diabetes’, prediabetes is characterised with a higher blood glucose level than normal but not high enough to be classified as diabetes.

    What is insulin and its role in diabetes?

    Insulin is a hormone that is produced by the pancreas and it enables the human body to use sugar (also referred to as glucose) from carbohydrates you get from your food.

    Insulin maintains your sugar level and prevents it from spiking too high or going too low. Now according to our in-built mechanism, your cells need sugar for energy and sugars cannot go directly into most of your cells. Once a meal is consumed, the blood sugar rises and the pancreas releases insulin into the bloodstream.

    This insulin gets attached to the sugars and helps them enter the cells. In fact, insulin is the primary element that allows sugar to enter your cells and be used for bodily functions. If the body has excess sugar, the insulin stores in its liver use it when the body requires it.

    So basically insulin is what helps your body to keep the sugar levels maintained. The problem occurs when your pancreas starts secreting more or less insulin than your body requires. If the insulin production is low, the sugars in your body won’t be consumed and this can lead to long term implications like diabetes.

    Risk factors for diabetes

    The risk factors may vary from manageable to unmodifiable factors. The better understanding of the risk factors helps in effective prevention of the causes and disorder along with its better management.

    The risk factors can be categorised as:

    1. Unmodifiable risk factors

  • Family history
  • Age
  • Genetics
  • Such risk factors cannot be controlled and require proper medication and attention.

    2. Modifiable risk factors

  • Unhealthy eating habits
  • Sedentary lifestyle
  • High BMI or obesity
  • Medical conditions like high blood pressure, cholesterol, PCOS or prediabetes.
  • Symptoms of diabetes

    The symptoms are specific and its timely diagnosis helps in better management and treatment of the disorder. The symptoms include,

  • Frequently feeling thirsty

  • Are you feeling thirsty even after consuming a few glasses of water? It may be one of the signals that you should get your diabetes checked by your doctor.

    What happens is in case of diabetes, our muscles and other tissues get dehydrated.

    When the level of blood sugar rises, the body tries to pull the water in the muscles and tissues in order to dilute the sugar in the blood. This is what dehydrates the body and we start craving to drink more water. 

  • Frequent feeling of urination

  • As a result of drinking excessive water, you feel the need to urinate more. The body also tries to get rid of excess sugar through urination.

    So, if you feel that you are urinating more than normal, take it as a probable symptom of diabetes and see a doctor.

  • Extreme pangs of hunger
  • Just like drinking, if you are feeling frequently hungry, even after just having eaten, you should see a doctor rule out diabetes.

    This happens when your tissues don’t derive enough energy from the food that you have consumed.

  • Unexplained weight loss

  • If you have a normal diet and are still going on losing weight, you should give it a check since this normally happens with people having type 1 diabetes.

    If the body doesn’t get enough energy from the food it is consuming, it breaks down other sources of energy like fats and proteins amongst others. This leads to obvious weight loss, which should be taken as a symptom of diabetes.

  • Fatigue

  • Sugar, as we all know, acts as the main energy provider to the body. In the case of diabetes, if the body is not able to convert the sugar into energy, we get a feeling of fatigue. This is a major symptom of diabetes.

  • Blurry vision

  • When the blood sugar goes abnormally high, it may lead to blurry vision. It happens because the fluid may have shifted into the eye duct. The problems normally resolve once the blood sugar level comes down.

    According to the research conducted by the National Eye Institute (NEI), the leading cause of blindness in Americans is Diabetic Retinopathy. People with diabetes have higher chances of contracting cataracts and glaucoma.

  • Slow healing of infections and wounds

  • If you are suffering from type 2 diabetes, you may have a tough time healing your infections and wounds. This happens because of the fact that more bacteria survive when blood sugar is high.

    High blood sugar negatively impacts the white blood cells, which are actually responsible for the healing of wounds. Due to this, cuts, wounds and infections take much longer to heal when your blood sugar is high. 

  • Numbness in hands & feet

  • The high blood sugar can affect blood circulation and damage the body’s nerves. People with Type 2 diabetes often feel pain or numbness in hands and feet which can lead to nerve damage.

    These diabetes symptoms may include deep, rapid breathing, nausea or vomiting, stomach pain, flushed complexion, confusion, fruity-smelling breath and in severe cases, it can lead to comatose. 

    In some chronic cases, the following complications may also develop kidney disease (nephropathy), eye disease (diabetic retinopathy), nerve damage (diabetic neuropathy), vessel damage, amputations, due to nerve and vessel damage, dental issues and skin issues.

    Diagnosis of type 2 diabetes

    Consulting a doctor on time can help you in diagnosing your diabetes on time. The doctor will test your sugar levels through a blood test.

    In most cases, doctors will take a test in two days in order to confirm the disease. There are different types of tests for detecting sugar levels.

  • Oral Glucose Test- This test basically checks sugar levels two hours before and after drinking a sugary drink. It is taken to see the body’s ability to handle sugar.
  • Fasting Glucose Test- This test is taken on an empty stomach. One is not allowed to eat or drink anything before eight hours of taking the test.
  • HbA1C-  Also known as glycated haemoglobin test, this takes an average of the blood sugar tests of three months and requires a blood sample. It takes into account the number of RBCs which have become glycated or bonded with glucose molecules. Higher the blood glucose level, the more is the number of glycated RBCs.
  • An ideal diabetes diet plan

    What we mean when we say a “Diabetes Diet” is that you have to incorporate healthiest foods in regulated amounts in your meal plans and adhere to regular meal timings.

    You have to focus on a diet packed with nutrients and low in fat and calories. Make fruits, vegetables, proteins and whole grains key components of your diet and there you go! You will be able to enjoy all the foods and in the best way possible. It is important to bear in mind that moderation is the key! 

    It is important to eat three meals a day when following a diabetes diet. By doing this, you help your body to use insulin in a better way. 

    It is always recommended to consult a dietician or a nutritionist who can design the most effective diet plan for you depending on your condition, taste and lifestyle.

    Self-dietary management is the key step in providing the diabetics, the knowledge and skill in relation to treatment, nutritional aspects, medications and complications- American Diabetes Association

    Role of a diabetes diet

  • A Diabetes Diet includes low-fat and low-calorie foods that help to control blood sugar level.
  • A well planned healthy Diabetes Diet is found to even prevent or delay the development of Type 2 Diabetes.
  • The right diet that includes a variety of food groups will be a way to manage weight and hence tackle obesity, which is a major factor in handling diabetes concerns.
  • Dietary implementations are found to be a crucial factor in controlling heart diseases that in turn, helps in preventing Diabetes. [2]
  • A diet that fulfils nutrient needs like potassium, magnesium, and zinc can prevent Diabetes. Usually, people with uncontrolled hyperglycemia are seen to show deficiencies of these minerals.[3]
  • Diabetes diet food list

    A Diabetic Food List should particularly consider all foods that are low in GI (glycemic index) and rich in minerals and vitamins. Here’s a list of food elements to include and exclude in Diabetes Diet

    4 Elements of food that must be included in the diabetes diet

  • Complex carbohydrates

  • Including foods that have complex carbohydrates and high in fibre is one of the major factors in planning a Diabetes Diet. Carbs are quintessential because they impact the blood sugar levels more than other food groups.

    Consuming more carbs can spike up your blood glucose levels, too little carbs can lower it down too much, which is also not healthy. That is why having enough carbs, especially complex carbs with low GI is healthy.

    On the basis of the GI value, food items are categorised into 3:

  • Low: 55 or less
  • Medium: 56-69
  • High: 70 or more
  • Low GI food includes complex carbs like whole grains, fruits and vegetables.

  • Fruits

  • Although fruits are believed to be sugar promoters, there are certain fruits that can help in managing Diabetes.

    The only factor here to note would be to keep a check on the amount of consumption. Fruits like berries, apricots, citrus fruits etc are particularly good for Diabetes.

  • High fiber foods

  • Foods like whole grains, brown rice, bran foods are rich in fiber and are amazing for maintaining a Diabetes Diet. High fiber foods are also found to be helpful in controlling blood pressure and heart diseases, which are again helping factors for Diabetics.

  • Fat

  • The good fat or monounsaturated and polyunsaturated fats are found to be beneficial in a diet for Diabetes treatment. We say it a Diabetes treatment because a diet can actually prevent Type 2 Diabetes.

    Lean meats, low-fat dairy foods, vegetable oils and changing cooking habits like baking instead of frying can help in getting the right fats into your Diabetes Diet.

    5 Elements of food that must be avoided in diabetes diet

  • Sweetened beverages

  • These drinks contain high levels of fructose that can impact insulin resistance as well as promote weight gain. Moreover, sugar-sweetened beverages have shown promoting health issues that often come with Diabetes like fatty liver. [4]

  • Fat

  • While good fats can help in managing Diabetes, the bad fats i.e, trans fats are shown to be increasing heart-related risks. Although trans fats don’t spike up blood sugar levels directly, they are responsible for body inflammation [5] that are particularly harmful to Diabetic patients.

  • Packaged foods

  • Snacks for Diabetics should be chosen very carefully because usually, they contribute a lot. While most of us are dependent on packaged snacks, for Diabetic patients, these processed foods containing refined flour and a very high amount of carbohydrates raise blood sugar levels greatly.

  • Fruit juices

  • A Type 2 Diabetic patient should avoid strained fruit juices. Instead, it is better to eat whole fruits since it is rich in fibre and can be filling. Fruits are also a great snack option. 

  • Refined starchy foods

  • A Diabetes Diet should totally avoid food sources that are rich in refined starches like white rice, flour and bread.

    These foods once digested act like sugar in the body and increases blood sugar levels. Hence choose alternatives like brown rice, oatmeals, millet, buckwheat etc.

    The following diabetic chart has been prepared according to the food habits and the foods available in different regions of India. The diet chart includes healthy carbohydrates and proteins.

    The below chart is a simple and effective diet chart. The ingredients mentioned are a staple in any Indian household.

    An easy-to-follow diet chart Simple and Effective. All you need for it is in your kitchen already!

    MealsFoods To EatEarly morning1-2 glasses of lukewarm water + lime juice + 1 tsp Methi seeds/powderBreakfast1 bowl of sprouts or 2 no Besan Chilla or 2-3 no Egg Whites BhurjeeMid Morning1 glass of vegetable juiceLunch2 jowar phulkas + 1 bowl of vegetable + 1 bowl of thin dal or curd + 1 bowl of saladEvening SnackGreen tea + Roasted chana or fruitDinner2 jowar phulkas + 1 bowl of vegetable + 1 bowl of thin dal / Roasted Chicken / Grilled Fish + 1 bowl salad

    North Indian Diabetes Diet Chart

    Meals Foods To Eat Early MorningWarm water with lemon juice Or Cucumber & Lemon water detox Or Green tea without sugar. BreakfastOne cup of porridge Or Two pieces of brown bread with boiled egg whites Or Wheat flakes with one cup of milk Pre-LunchCucumber, tomato, carrot, and beetroot salad Or Boiled vegetables, add a pinch of salt, pepper, and a little butter LunchTwo medium sized chappati with rajma or vegetable curry Or A fillet of baked fishEvening SnacksGreen tea without sugar DinnerTwo medium sized chappati with vegetable curry (brinjal, capsicum, etc) except root vegetables. Or Chicken stew, two small chapatis and a bowl of curd.Before BedA glass of warm milk with a pinch of raw ground turmeric.

    Diabetes Diet Chart For People From Eastern India

    MealsFood To Eat Early morningWarm water with lemon juice Or Apple cider vinegar and warm water Or Watermelon and lemon detox water Or Green tea without sugar. BreakfastOne bowl of wheat flakes with milk Or Two pieces of lightly buttered wheat bread, milk, and one boiled egg white. Pre LunchAn apple or an orange Or Raita or buttermilk LunchTwo medium sized chappati with vegetable curry Or Fish curry, one bowl or rice, and saladEvening SnackGreen tea with two digestive biscuits. DinnerTwo chapatis and one medium-sized bowl of daal. Or Two chapatis and chicken stew.Before BedA bowl of curd or a glass of warm milk.

    South Indian Diabetes Diet Chart

    Meals Food To Eat Early MorningBlack coffee with two digestive biscuits Or Green tea with lemon & honey Breakfast2-3 idlis with sambar with less salt Or Two dosas with chutney and sambar with less salt Or One small bowl of upma with chutneyPre-lunchA glass of buttermilk LunchOne bowl of rice and sambar with lots of vegetables. One bowl of curd. Or One bowl of rice with one small bowl of vegetable curry and either fish or chicken stew. One bowl of curd.Evening SnackGreen tea with digestive biscuits or black coffeeDinnerVegetable clear soup or chicken soup and two chapatis. Or Mix vegetable curry, two chapatis, and curd.Before BedA glass of buttermilk

    Diabetes Diet Chart suiting the Western Indian Population 

    MealsFood To Eat Early MorningLime, honey and warm water for detox Or Orange and lime juice Or Green tea BreakfastWheat flakes and milk Or Poha and one glass of fruit juicePre-lunchA bowl of curd LunchTwo chapatis and vegetable curry. Or Steamed or baked fish/chickenEvening SnackGreen tea with two digestive biscuits DinnerVegetable curry, two chapatis, and one bowl of curd. Or Fish curry or chicken curry, two chapatis, and cucumber salad.Before BedA glass of warm milk

    There you have it, folks! Hope you will stick to the diet chart and improve your health significantly.

    *Disclaimer: This is a general diet plan and should not be confused for a specific diabetic diet recommended for people with complex health conditions. We suggest you visit a nutritionist for in-depth health analysis. Diabetes affects each person differently and all the diets may not work for everyone. 

    Steps for healthy diabetes management

    There are few guidelines that should be followed for effective management of Diabetes. You can follow along or better involve your family as well and you will see that it’s not just healthy but motivating too.

  • Eat a well-balanced diet: Have the right, well-balanced plating with the half plate covered with fruits and vegetables, a quarter with protein and quarter with whole grains. Also, include dairy products along with good fats.
  • Exercise regularly: Make sure to indulge in one or the other form of physical activity for at least 20 minutes that ensures healthy metabolism with regular energy expenditure. You can also plan out the schedule for the same, keeping in mind the time availability and flexibility.
  • Stay hydrated: Make sure to keep yourself hydrated with a good amount of water and other fluids like buttermilk, coconut water or vegetable juice.
  • Lower your stress level: Stress can make you more prone to diabetes due to less sensitivity to insulin. Moreover, at the time of stress, your body adopts ‘fight or flight’ mechanism. It means that your body craves for extra sugar and fats. Hence, it is vital to relax and manage your stress level. You can try exercising, meditation, yoga, chatting with friends, replacing negative thoughts with positive thoughts.
  • Avoid alcohol: If you are prone to diabetes, your blood sugar can dip to a dangerous level if you are drinking regularly. If you consume alcohol regularly, the liver will make removing alcohol from the bloodstream a priority instead of managing blood sugar.
  • Quit smoking: Smoking is a strict no-no. Kick this unhealthy habit for controlling your blood glucose levels. It can make your situation more complicated and may invite some other diseases also along with diabetes. When a diabetic patient continues to smoke, he or she is inviting heart and kidney disease, poor flow of blood to the legs and feet which could lead to fatal infections on the feet and toes and also ulcers and amputation.
  • Regular screening: Regular checkup with the doctor is essential as it helps to keep you on track with regular monitoring. It also guides you in planning out the further strategy, keeping you fit and active.
  • Truweight’s approach to weight loss and managing diabetes with diet

    Truweight, a wellness-oriented company, believing in the fact that ‘food is the best medicine’ came up with a diabetic plan.

    The designed diet plan includes a wide range of

  • Superfoods 
  • Complex carbohydrates
  • High protein
  • Omega-3- fats
  • This above mentioned diabetic food list is based on Indian food preferences and taste palate. This helps in the easy following, better acceptance and efficient follow up.

    These components are very helpful in regulating blood sugar level and in weight management because of their health and therapeutic benefits.

    The proof that you can manage diabetes with diet

    Truweight conducted a study on the 55 NIDDM subjects (21 males and 34 females) being either overweight or obese. Before commencing the program, their nutritional status was estimated via

    Anthropometric measurements: Calculating the height, weight and BMI (kg/m2). The classification of the subjects was done on the basis of their current, calculated BMI that helped in better understanding and efficient strategy formulation as depicted in Figure 1.

     Biochemical analysis– estimation of Fasting blood sugar (FBS) level and Postprandial blood sugar (PBS) level.

  • Diet recall– 24-hour recall method was employed for the assessment of the diet pattern of all the participants.
  • The diet intervention was given to every participant having complex carbohydrates, low glycemic index foods and moderate protein. This diet was administered to subjects for the duration of 12 months with regular counselling and follow-ups.

    The results showed that there was a significant weight loss of 6% achieved in the span of 3 months as shown below.

    Table 1: Initial and Final weight of the subjects in 3 months with the administration of Truweight’s weight loss plan

    ParametersMalesFemalesInitialFinalInitialFinalWeight (kg)105.298.780.775.4

    Similarly, the blood glucose profile showed improvement in the Fasting and postprandial phase due to fibre and bioactive-rich compounds present in the Truweight diabetic program. The systematic representation of the Blood glucose profile is shown in Figure 2.

    Figure 2: Pre and Post Fasting Blood Sugar and Postprandial Blood Sugar level with Truweight’s weight loss plan

    The magic doesn’t lie in the medication or following any specific path for treatment. It lies in being aware of the disorder, its timely diagnosis, and efficient management.

    To manage diabetes better, certified nutritionists of Truweight recommend our own FSSAI tested food products that are high in fibre and protein. Our clients are a testimony to how effective these products are when it comes to lowering the blood glucose level. 

    Here are the list of products recommended by our health experts. 

  •  Trufiber

  • A combination of soluble and insoluble fiber, Trufiber is made of fenugreek, cumin seeds, psyllium husk, fennel and basil seeds.

    What are soluble and insoluble fibres?

    Soluble fiber- This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

    Insoluble fiber- This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables such as cauliflower, green beans and potatoes are good sources of insoluble fiber.

  • Mighty Millet Idli

  • Millets are prescribed frequently by diabetologists quite simply because they are particularly known to bolster diabetes management measures. The high fiber content in millet is responsible for slowing down the release of sugar in the bloodstream.

    In fact, it would be more appropriate to claim that it slows down digestion – which results in the distribution of sugar at a more even pace.

  • Seeds cocktail

  • Nuts and seeds are also some of the best sources for magnesium, which is an important mineral in regulating blood glucose levels for diabetics and those at risk of developing type 2 diabetes. It can also lower bad cholesterol and risk of heart diseases.

  • Shake a day

  • This unique combination of protein and fibre would be a great energy drink for Diabetes.

    Since it does not impact blood glucose levels and also helps to sustain sweet cravings which are common among diabetic patients.

  • Jambu Gymenuma

  • This is a well researched ayurvedic herb which helps in controlling elevated blood sugar levels without any side effects.

    It is a combination of Jamun seeds and gymenuma leaves both of which help in the stimulation of insulin secretion from the pancreas and stimulating pancreatic cell growth.

  • Chia Buckwheat Cookies

  • Buckwheat- This ‘grain’ actually comes from a fruit seed making it an ideal food for those with gluten sensitivities and diabetes.

    Research findings have shown that buckwheat can actually lower blood sugar levels. Buckwheat is high in magnesium, phytonutrients, and dietary fiber.

    Chia- The omega-3 fatty acids and antioxidants in chia are very healthy. However, it is best known for its fibre content. Chia seeds seem to slow glucose passage into the blood. They keep the stomach fuller for a longer period of time and reduce the appetite.

  • Teatox-D

  • Teatox-D is a refreshing and delicious herbal tea, especially for diabetics. The powder made using Gymnema, amla and cinnamon are healthy and works efficiently for diabetic management.

    It possesses distinct property as sugar destroyer due to the presence of phytochemicals like triterpenes, saponins and polypeptide which are responsible for sweet suppression activity.

    The magic doesn’t lie in the medication or following any specific path for treatment. It lies in being aware of the disorder, its timely diagnosis, and efficient management.

    Success Stories

    Dr Rakesh, an Orthopaedic surgeon, was quite worried about his diabetic condition and had an HbA1C level of 7.5. He was utterly stressed and in an unfit condition. In his wife’s own words, Rakesh was plagued by fatigue, especially during vacations.

    Being doctors themselves, Dr. Rakesh and his wife knew the importance of avoiding regular and long-term medications and this is when they came to Truweight looking for a solution.

    Rakesh who had been to several weight loss programs in the past was initially sceptical about Truweight since none of the earlier programs yielded the desired results.

    Nevertheless, he enrolled in our programs and followed it diligently. And what followed was a dream come true for Dr Rakesh and his family.

    Rakesh solely attributed his success to food and diet plan that was prescribed by Truweight’s nutritionists. Out of Truweight’s superfoods, Nuts Muesli, Millet Idli, Quinoa Dal Dosa and Trufibre are his personal favorites.

    By eating the right food and following Truweight’s advice, Rakesh was not able to control diabetes but also overcame fatigue.

     Like Rakesh, another client of ours also realised her dream with Truweight.

    Divya Iyer, a chemist by profession, was a pre-diabetic when she first visited Truweight and her HbA1C levels were quite high. At that time, she was suffering from varicose vein and knee pain postpartum and on top of this, her HDL levels were low and she had severe vitamin D deficiency.

    It was not only the excess weight that was plaguing Divya but also a horde of health issues related to being overweight. In the past, she had taken a number of weight loss programs and therapies but to avail.

    After her success with Truweight, Divya could not stop praising Truweight for its realistic and scientific approach towards weight loss. According to her, the well-researched range of nutritious and tasty superfoods and a personal dietician who can tailor the diet plan according to the client is the best thing about this entire program.

    Truweight helped Divya understand her body and its needs. After joining Truweight, she realised that she was consuming unhealthy and nutrient-deficient foods for decades. Nutrient-dense superfoods provided by Truweight helped her come a long way.

    With the help of our superfoods, well-trained nutritionists and dieticians, Divya lost a staggering weight of 32.90 kgs in 14 months.   

    **Disclaimer: The testimonials mentioned above are based on each individual’s experience and results may vary for different individuals.

    The real meaning of diabetes management lies in incorporating healthy habits for better management of the disease along with the health of family and future generations.

    FAQs

    Q: What foods to avoid with diabetes?A: Diabetic patients should avoid foods that are high in sugar and simple carbohydrates.

    Q: Can hereditary diabetes be prevented?A: Yes, hereditary diabetes can be prevented if you eat healthy foods and exercise regularly.

    Q: How to avoid diabetes in the early stages?A: If you are a pre-diabetic, it is crucial to consult a diabetologist and switch to a diabetic-friendly diet. It is also very important to indulge in physical exercises. This will prevent the condition from turning into a full-blown Type 2 Diabetes. Q: Are bananas good for a diabetic?A: Since bananas contain fibre, vitamins and minerals, eating them can benefit diabetic patients. However, they should eat it in moderation. Q: Can a diabetic patient eat rice?A: For better sugar control, diabetic patients must avoid rice. Instead, they can eat brown rice or millets.

    Embrace a healthy diet plan as it is the best way to keep your blood glucose under control and prevent complications.

    Stay healthy, fit and diabetes-free! Cheers!

    What Is An Essence? The Skin Care Step You Didn’t Know You Needed

    If you’re a skin care aficionado, facial essences are probably already on your radar. A K-beauty staple, these lightweight elixirs are the backbone of every multi-step skin care routine - and for good reason. They’re a game-changer for any and every complexion. Read on to learn about the skin care step you didn’t know you needed.

    What Is An Essence & What Does It Do?

    As Eminence Organics International Trainer Brian Goodwin says, “The easiest way to think of an essence is as a primer that helps all of your other leave-on treatments work better.” Essences are often described as a cross between a toner and serum. These fast-absorbing liquids are slightly more viscous than a toner and contain a high concentration of actives like a serum. 

    The easiest way to think of an essence is as a primer that helps all of your other leave-on treatments work better.

    In a skin care routine, essences help maximize hydration and improve absorption of subsequent skin care products. Plus, they’re chock-full of beneficial ingredients that plump the skin and protect it against the drying effects of environmental stressors. Here is a closer look at the benefits of facial essences for the skin.

    Add Hydration & Moisture

    The key to a healthy complexion is a strong skin barrier. When the skin’s moisture barrier is protected and functioning optimally, it works to keep in beneficial hydration and keep out harmful environmental irritants that cause dryness and premature aging. Essences support healthy barrier function by replenishing the skin’s moisture levels and providing long-lasting hydration. 

    K-beauty expert Alicia Yoon likens the skin to a sponge. When wet, it becomes more absorbent; when dry, it becomes cracked and brittle. She says: “When your skin is well-hydrated, it is healthier, stronger and functions better. Essences help your sponge-like skin fill up with necessary moisture for better skin health.” 

    Plump Skin

    With age, the skin begins to lose volume and fullness. As stores of collagen, elastin and hyaluronic acid decline (by up to 50 per cent by age 40), once-plump skin can appear to deflate and sag. When the skin is hydrated and moisturized, it is stronger, more supple and - as Alicia says - has “happier, bouncier cells.” Essences contain humectants and emollients that draw in water, replenish moisture and in turn, give skin a plump and youthful appearance.

    Protect Skin

    Essences also contain antioxidant-rich ingredients that fight free radicals and protect skin from the harmful effects of the environment. Exposure to pollution, blue light and UV rays can cause damage to skin cells that presents as dryness, inflammation and the visible signs of aging. Ingredients with a high concentration of antioxidants can stave off damage by neutralizing free radicals and minimizing their negative effects. 

    Prep Skin

    By enhancing skin health and hydration, essences prime the skin to better absorb subsequent skin care products. When your skin is hydrated, it can more easily soak up the active ingredients in your serums, oils and concentrates. As The Zoe Report describes, “The water basically chauffeurs substances like glycerin and hyaluronic acid (humectants) or shea butter and squalane oil (emollients) down to the inner layer of the dermis. Then it evaporates, leaving the good stuff behind to do its job.” 

    Watch this video to learn more about the benefits of using a facial essence:

    Does A Facial Essence Replace Toner?

    You may wonder if an essence can simply replace your favorite toner. Really, it is a separate step and your skin will benefit from both a toner and essence in your routine. Toning provides a base layer of hydration that refreshes and balances your skin, while applying an essence delivers additional moisture and preps your complexion for the skin care steps that follow. A facial essence typically feels more robust than a toner and contains active ingredients that protect the skin and minimize the visible signs of aging.

    Do I Still Need A Serum?

    So, if an essence is more viscous and contains a higher concentration of actives than a toner, can it replace a serum? Again, the answer is: not quite. An essence acts as a delivery mechanism for even more concentrated serums, oils and concentrates. With its lightweight texture, an essence can deeply penetrate the skin and deliver beneficial ingredients where they are needed most. Additionally, serums, oils and concentrates are typically developed to target specific concerns and conditions and therefore deserve their own special place in a skin care routine.

    When & How To Use An Essence

    Now that you know that an essence is an additional step in your skin care routine, where does it fit? In general, we advise applying your skin care products in order of weight, starting with the lightest (your toner) and ending with the richest (your serum, oil or concentrate). Essences fit directly in the middle: They should be applied after toner and before your facial serums, moisturizer and SPF. 

    Here is how to apply one properly:

  • Use after cleansing and toning your skin.
  • Shake a few drops of essence into your palm.
  • Warm the product between your hands. 
  • Gently press the essence into your skin (this minimizes friction and aids absorption).
  • Follow with the remaining steps in your skin care routine
  • Birch Water Purifying Essence

    You can easily add an essence to your Eminence Organics skin care routine with the introduction of our Birch Water Purifying Essence. This lightweight essence contains purifying birch water, botanical collagen, snow mushroom and reishi mushroom to restore moisture levels, increase elasticity and improve barrier function. Skin is left replenished, rejuvenated and prepped to absorb the benefits of skin care treatments that follow.

    Ready to add a facial essence to your skin care routine? Experience the new Birch Water Purifying Essence at an Eminence Organics partner spa near you. 

    Media Giants Pull E-Cigarette Ads

    Sept. 19, 2019 -- CBS, WarnerMedia and Viacom have banned ads for e-cigarettes. The ban comes after a spate of vaping-related lung infections and seven deaths.

    CBS said it will not advertise e-cigarettes on the network, and WarnerMedia is canning e-cigarette ads from TNT and TBS. Both channels have recently aired ads for Juul, NBC News reported.

    Viacom, which has also run ads for Juul on on BET, CMT, TV Land and Paramount, is pulling them immediately.

    Nasty Chemicals That Should Never Touch Your Skin - Botani

    Did you know it only takes 26 seconds for chemicals to enter your bloodstream? When you think of all the nasties floating around it’s a pretty alarming fact. When you’re putting those chemicals directly on your skin though? It’s a whole new level of scary. The truth is, the beauty industry is notorious for adding chemicals to their products. Here at Botani, we KNOW they have absolutely no benefit so we opt for natural, vegan, plant-based alternatives every time.

    It’s estimated that every-day, women add 500+ chemicals to their bodies through shampoos, conditioners, soap, skin care, makeup, fragrances and more. These chemicals can have devastating effects including; skin irritation, allergic reactions, reproductive issues and even cancer. If you want to keep yourself safe, please don’t let these chemicals go anywhere near your skin.

    1.  PEG’s aka Polyethylene Glycol

    PEG’s are not a stand-alone chemical. PEG’s generally include ethylene oxide and 1,4 dioxane. Ethylene oxide can harm the nervous system and is a known human carcinogen. Just to add a bit more fuel to the fire, it can interfere with reproductive health.

    They are commonly found in moisturisers, cleansers, sunscreen and treatments. The sad fact is this ingredient does add moisture and has been shown to soften skin. Unfortunately, the risks far outweigh the benefits.

    Botani Alternatives: we don’t believe in drowning your skin in chemicals to achieve a soft, luminous complexion. Instead, we use naturally derived Olive Squalane and Coconut Oil to nourish and hydrate.

    2. Parabens

    It’s estimated almost 60% of cosmetic products contain parabens. These are cheap and nasty chemicals that are used to prevent fungus, mold or other parasites from growing in the product. Basically, they’re to give products a longer shelf life.

    Alarmingly, parabens are quickly absorbed from the skin into the bloodstream. Once they make their way there, they wreak all sorts of havoc. One of the big issues is, they mimic estrogen and disrupt our hormone balance. Studies are underway to prove the use of parabens increases the risk of breast cancer.

    Botani Alternatives: the truth is, you don’t need chemicals when nature offers such a natural bounty. Our range includes the use of Grapefruit Seed Extract, Vitamin E, Vitamin C and Avocado Oil which are all safe and effective!

    3. Fragrance

    This is a big one. Those lovely, fresh smells omitting from perfumes, cosmetics and skincare you commonly associate with high-grade ingredients could actually be a result of synthetic ‘fragrance’. Under FDA law, manufacturers aren’t required to list the ingredients they use in their so-called ‘fragrance’. This little loophole enables them to add whatever toxic / cost effective chemicals they see fit to their concoction.

    Studies have linked fragrance to chemicals known to cause cancer, respiratory problems, reproductive issues and more.

    Botani Alternatives: We don’t use artificial ingredients to keep our products smelling delicious because we don’t need to! Naturally derived essential oils such as French lavender, orange peel and rosewater are safe and beautiful.

    4. Silicone

    Silicones are used in a multitude of products including; moisturisers, foundation, sunscreen, shampoos, conditioners, serums and more. While considered a ‘low-hazard’ chemical, silicone is an ingredient you should avoid at all costs. Silicone will form a seal over your skin which will clog pores and trap dirt. The result? Unhealthy dehydrated skin prone to acne and congestion.

    They are widely used because they have the illusion of working. They create a barrier between your skin making your skin look and feel smoother. They are cheap, nasty and have no long-term benefit for your skin.

    Botani Alternatives: Smooth, blemish free skin can be achieved naturally. We use Gotu Kola Leaf Extract in our Acne Rescue Cream to calm irritated pores. Along with the added healing benefits of squalene and acai berries, you really are spoilt for choice with our range of naturopathically formulated, plant derived skincare.

    So there you have it. If your beauty products are laden with PEGs, parabens, fragrance or silicone, they should never touch your skin. Also? They have ZERO benefits to your skin care routine. Instead, try Botani’s botanically based, natural, vegan skincare range. Your skin (and your health) will thank you for it.

    Content Reference – https://www.truthinaging.com/review/what-is-it-pegs

    Radiation Rx Might Ease a Dangerous Irregular Heart Beat

    By Steven Reinberg

    TUESDAY, Sept. 17, 2019 (HealthDay News) -- A new technique that uses a targeted high dose of radiation seems to prevent recurrence of a potentially deadly heartbeat for at least two years, researchers from Washington University School of Medicine in St. Louis report.

    This irregular rhythm, called ventricular tachycardia (VT), occurs when the heart's lower chambers start to beat uncontrollably fast. Once it starts, it can kill within minutes.

    "Patients with VT who have already failed traditional therapies have limited treatment options," said lead researcher Dr. Clifford Robinson, an associate professor of radiation oncology and cardiology.

    "This new therapy opens up the potential for a large number of patients with few options to experience reduced VT and improved quality of life, all with a single outpatient treatment," he said.

    Most people who die from sudden cardiac death experience VT in the moments before the heart stops. Those lucky enough to survive often continue to have episodes of this life-threatening arrhythmia and need a defibrillator-pacemaker implanted to restore the heartbeat to normal.

    But the devices have a downside: The shock they deliver can be painful and affect a patient's quality of life.

    With radiation therapy, the defibrillator remains in place, Robinson said, but the hope is that patients will experience fewer shocks.

    The 19 patients in this trial had run out of available treatment options, including more drugs and catheter ablation, which is used to scar parts of the heart where the abnormal rhythm begins.

    Catheter ablation is invasive and can take hours under general anesthesia. Moreover, the treatment doesn't work for about half the patients who receive it, Robinson said.

    Radiation is not invasive, takes under 10 minutes, and patients can go home the same day. As with cancer treatment, doctors use electrical maps to pinpoint spots where radiation is needed.

    Researchers assumed radiation would work the same way as ablation, by scarring areas where the arrhythmia occurred. But Robinson said patients began having fewer bouts of VT even before scarring developed.

    Exactly how radiation stops VT remains a mystery, he said. On the plus side, any hospital that does radiation therapy for cancer has the equipment and the know-how to provide this treatment, he noted.

    Sugar Binges and Crashes

    Maybe your oldest child can take or leave candy. Your middle child is averse to anything sweet. Yet your youngest binges on sugary foods and struggles with his weight. You feed all three kids a balanced diet and parent the same way. What gives?

    Robert H. Lustig, MD, an obesity specialist at the University of California, San Francisco, says genetics and what's known as leptin resistance may play a part in how some kids react to the sugars found in processed foods. These sugars include glucose and fructose, as well as sucrose (the chemical name of cane or beet sugar) and high-fructose corn syrup (HFCS, glucose and fructose derived from corn starch).

    He says what parents swear are sugar "crashes" -- crankiness a few hours after having too many sugar-laden treats -- don’t come from changing blood glucose levels, as is commonly believed.

    Research shows no direct causation between dietary sugar and behavior, says Lustig. "At most, we see fidgeting," he says, as a response to sugar consumption. He says the body's response to sucrose and HFCS is to make insulin, which puts sugar into fat cells for storage. Fat cells then make leptin, a hormone produced by fat cells to regulate appetite and fat storage.

    "Leptin goes to the base of the brain and signals a response, telling the body it's eaten enough -- to go and burn off that caloric excess," he says. "This is why you might see fidgeting. You don't see a sugar 'crash.'" True hypoglycemia, he says, is when blood glucose levels dip beneath 60 milligrams per deciliter (mg/dL), which your typical sugar binge comes nowhere close to causing.

    Sugar consumption, much like certain drugs and behaviors, triggers the release of dopamine in the brain's reward center. "Obese kids eat sugar to try to stimulate a dopamine response," Lustig says. "They can't get it because they've developed leptin resistance, so they eat more. It's not that they're 'crashing.' They can't get the reward response. It's more like withdrawal, which can trigger irritability."

    Lustig, who is the lecturer behind the seminar "Sugar: The Bitter Truth," which viewers have seen more than 8.3 million times on YouTube, says leptin resistance is a chronic condition -- and doesn't develop overnight. Parents should keep a close eye on their kids' sugar intake. When kids cut down on sugar, leptin resistance slowly improves.

    Not every child reacts to sugar in the same way, and some may be more susceptible to its sweet pull than others. "There may be genetic reasons for this," he says. Researchers are still trying to determine how genes may play a role.

    Head, Neck Melanomas Show Alarming Rise in Young Americans

    By Steven Reinberg

    WEDNESDAY, Oct. 9, 2019 (HealthDay News) -- Cases of deadly melanomas on the head and neck rose more than 51% over two decades among young people in the United States and Canada, a new study reports.

    Researchers found that the incidence of head and neck melanoma rose nearly 4% a year from 1995 to 2001, and 1.2% a year from 2001 to 2014 in children and young adults.

    Using data from a North American cancer registry, the investigators looked at patients from infancy to age 39 who were diagnosed with head and neck melanoma between 1995 and 2014.

    During that time, nearly 12,500 people were diagnosed with the cancer. Of those, 55% were boys and men, and 91% lived in the United States, the study found.

    "This is an important finding because melanoma in other parts of the body are usually more common in females than males," said study co-author Nosayaba Osazuwa-Peters. He is an assistant professor in the department of otolaryngology-head and neck surgery at St. Louis University School of Medicine.

    "It is therefore important that melanoma prevention campaigns do not only focus on young women," he explained.

    The researchers zeroed in on melanoma of the head and neck because, although it accounts for only one in five melanoma cases, its survival rates are worse than for other melanomas.

    "In fact, the five-year survival rate of head and neck melanoma is worse than the 10-year survival rates of other regions of the body," Osazuwa-Peters explained in a university news release.

    Also, while melanoma patients are diagnosed at an average age of 63, this type of cancer from sun exposure and indoor tanning is most common among teens and young adults.

    Osazuwa-Peters said that the public can help spot melanoma early. "For example, barbers and stylists might be the first to spot irregular skin on the scalp before the doctors do. It is therefore important to increase awareness about this cancer," he said.

    The report was published online recently in the journal .

    Cancer Screenings You Might Be Missing

    Most women know about mammograms and physical exams to check for early signs of breast cancer, but many may not be getting recommended screening exams to help detect and prevent other types of cancer.

    Lung cancer is the leading cause of cancer deaths among women, far outpacing breast cancer. If you have a history of heavy smoking -- either you smoke now or you’ve quit within the past 15 years -- and are 55 to 80 years old, there’s a way to cut lung cancer death risk by 20%: Get a yearly computed tomography (CT) scan to assess your risk of lung cancer, the U.S. Preventive Services Task Force and the American Society of Clinical Oncology (ASCO) say.

    But research published by ASCO shows that just 1.9% of current or former heavy smokers have been getting those screenings. Early detection is important for women. While the rate of new lung cancer cases in men has dropped 35% over the past four decades, among women it has risen 87%. And women who smoke have twice the risk of getting lung cancer as men who smoke the same amount.

    Many women also miss out on recommended screenings for cervical cancer, according to new research presented at this year’s ASCO meeting. One-third of women 30 to 65 were behind on cancer screening tests (which involves a Pap test) for the human papillomavirus (HPV); HPV causes most cases of cervical cancer. And only 54% of women in their 20s had been screened on schedule.

    One of the best ways to prevent cervical cancer is the HPV vaccine. HPV infection is so common that nearly all men and women will get one at some point in their lives, most without knowing they have it. To protect against HPV, the CDC recommends that vaccination begin in early adolescence, before teens reach puberty or start having sex. As of 2017, only about half of all teenagers in the United States were up to date with an HPV vaccination.

    In 2018, the FDA also approved the vaccine for people ages 20 to 45; even if you’ve already been exposed to a few strains of HPV, it can still protect against the strains you haven’t encountered.

    The BEST (And Cheapest) Drugstore Setting Powder

    Any beauty lover knows that finding a good setting powder is essential to the perfect cake face – it’s literally the icing on top of the cake! The best setting powders not only keep your makeup on lockdown all day, but they work to control oil, have no flashback, and blur imperfections. Years ago we discovered the RCMA No Color Powder, $12, not only is it ahhhmazing, but it’s without a doubt the best value-for-money powder on the market. And, while many in the beauty industry love it, it’s still not well known to many! It’s $12 for three ounces of setting powder, whereas most setting powders cost between $30 to $40 for one ounce! Here’s everything you need to know about this cult setting powder.

    What it is: A no-color setting powder that gives a soft-focus finish. The formula was created by RCMA (The Research Council of Makeup Artists) over 50 years ago, for use by professional makeup artists in Hollywood. The RCMA powder is designed to look natural and perform like a luxury powder so that on-screen actors would always look amazing.

    What it does: Sets makeup flawlessly for extra-long wear. It has no pigment so it won’t alter the color of your foundation. Because it has no color, it works for all skin tones; from very fair to very deep.

    What we liked: The powder is super fine, mattifying, and long-lasting, and it will keep your makeup in place all day! We love that when you apply this, it instantly gives a smooth finish, it’s almost like it airbrushes your skin. You can use it with a brush or a damp makeup sponge, it’s perfect for baking, and it gives NO flashback – if you don’t know what that is, you NEED to read this!

    What we didn’t like: The packaging isn’t very convenient as the lid has huge holes, which means when you pour powder, it spills out a lot and the packaging makes it almost impossible to put the excess powder back in! It also doesn’t have a lid that you can pour the loose powder in, which can be pretty frustrating if you’re on the go. The packaging itself is very basic; it literally looks like a spice container, but you can always put the powder in another container (or an old setting powder pot) to make using it more convenient. Ultimately we would rather use a product that looks amazing on our skin than great in its packaging!

    Comparisons: The RCMA powder is a bit like a cross between Ben Nye’s Banana Powder and the Laura Mercier Translucent Setting Powder. Ben Nye’s obviously has color and feels more powdery, but the way it keeps makeup matte all day is very similar. Like the Laura Mercier powder, this adds no texture to the skin, and smooths out your complexion.

    Will you guys be trying this? If you love amazing drugstore beauty, check out our top 10 drugstore products under $10 here.

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