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Insulin is the most common treatment prescribed for people affected with diabetes. Diabetes is condition where high amounts of glucose prevail in the blood for an extended period of time. However, there are some drugs that offer an alternative to insulin in treating diabetes, which are
- Liraglutide: Liraglutide is a glucagon-like peptide-1 (GLP-1) drug that causes the body to release greater amounts of insulin so as to facilitate the movement of glucose from the blood to the cells. People with type 2 diabetes generally use this treatment. It slows the digestion process and can cause symptoms of headache and nausea.
- Pramlintide: It's an artificially produced version of amylin. It is taken by both type 1 and type 2 diabetic patients, facilitates slower digestion of food and therefore controls release of sugar in the blood. It can cause tiredness and nausea.
- Dulaglutide: This treatment is for people affected with type 2 diabetes and it is administered once a week. It causes more insulin to be released and pass the glucose to the cells. It can cause loss of appetite, nausea and abdominal cramps as side effects.
- Albiglutide: This treatment facilitates pancreas to release insulin and limits the glucagon hormone production. It is used by type 2 diabetes patients who have not taken well to other treatments. The side effects are skin reaction, respiratory tract infection and nausea.
- Exenatide: It is a drug that causes pancreas to release insulin that facilitates movement of glucose to cells. It is a treatment for type 2 diabetes and it restricts release of glucagon in the body. The possible side effects are acidity, constipation and vomiting.
How to lose weight with fibrous foods?
Body composition is never the same for two individuals with the same body weight and of the same sex. It is vital to view your weight loss in light of your body composition. Since muscle occupies less space in your body than fat, leanness is determined by one's body composition and weight. The term body composition refers to the percentage of bone, fat, muscle and water content in your body.
Irrespective of the body composition you may have, if you're planning to lose weight naturally, having fibrous foods can help you to achieve that optimal body weight. The study suggests that people who have fiber in their diet tend to have healthy body weight. It provides your stomach with a full feeling and stimulates brain receptors to stop eating without adding any extra calories.
What is fiber?
Fiber is basically carbohydrate present in plant foods such as whole grains, fruits, and vegetables. In comparison to other forms of carbohydrates, fiber is not easily digested by the body. As a consequence, it passes quickly through your digestive tract without increasing your blood sugar levels. Additionally, it is the soluble fiber that absorbs water to form a type of gel inside your stomach, leading to a slowdown in the absorption of glucose. Lower levels of blood sugar indicate lower insulin levels, which significantly reduces the chances of your body storing fat.
According to experts, women below 50 years of age should have about 25 grams of fiber every day, and men should have about 38 grams. So, here are some of the high fiber foods that you need to include in your diet:
- split peas: contains 16.3 grams of fiber per cup
- black beans: contains 15 grams of fiber per cup
- lentils: contains 15.6 grams of fiber per cup
- broccoli: contains 5.1 grams of fiber per cup
- peas: contains 8.8 grams of fiber per cup
- raspberries: contains 8 grams of fiber per cup
- blackberries: contains 7.6 grams of fiber per cup
Most people experience prominent side effects on their body and mind the morning following a night of heavy drinking. These after-effects of consuming excessive alcohol, popularly called a hangover, include rapid heartbeat, headache, anxiety, exhaustion, vomiting, dizziness, lack of energy, and body pain.
Drinking too much alcohol (5 to 7 drinks for men and 3 to 5 for women) not only causes a hangover but also can negatively impact your health by damaging your liver, central nervous system, brain and gastrointestinal system. It takes about 8 to 24 hours to cure a hangover completely, but you can try these natural remedies to get quick relief from the symptoms and reduce the recovery time.
1. Have a banana
A hangover is often associated with decreased potassium levels in your body and having a banana will help replenish it as it contains an adequate amount of the mineral.
Directions: you can either have one or two whole bananas or a banana smoothie with few drops of honey to get relieve from most hangover symptoms.
2. Try honey
Honey contains fructose, which helps to neutralize the negative impact of alcohol on your body. Moreover, honey provides relief from the hangover as it also helps digest the alcohol better.
Directions: take 3-4 teaspoons of honey after each hour (post-hangover) till you feel yourself getting better. You can increase the dosage according to the severity of your hangover.
3. Go for a glass of tomato juice
Tomato juice proves to be very effective in curbing the symptoms of a hangover as it compensates for the dehydration caused in your body due to excessive alcohol consumption. Also, due to its fructose content, tomato helps in metabolizing the alcohol present in your body.
Directions: drink a glass of fresh tomato juice or soup laden with 1 tablespoon each of honey and fresh lemon juice. You can have this juice in the morning once and repeat in the afternoon if needed.
4. Drink a lot of water
When it comes to beating a hangover, there is no substitute for water. Drinking water is not only a tried and tested remedy, but is also the most effective way to cure a hangover. This happens because water fights the dehydration of fluids in your body caused by drinking alcohol.
Directions: to keep the hangover at bay, drink one glass of water after each glass or shot of alcohol you consume. If you forget to do this, starting your day with a bottle of water the next morning will help reduce hangover symptoms drastically.
We all believe that consuming fruit is an uncomplicated task that involves buying, cutting and eating the pieces. But in reality, to reap the benefits, you need to consume it at the right time. By consuming fruits at the right time, it can contribute to boost the detoxification process and help in weight loss and kick-start the metabolism process.
When is the best time to eat fruits?
Fruits comprise of different types of nutrients which offer protection against different types of diseases and infections, lower the chances of heart diseases and hypertension. If you eat fruits without proper knowledge of how to consume it, it can create problems rather than proffer benefits. You should, therefore, try to eat fruits at the following timings.
Empty stomach in the morning
Experts always recommend consumption of fruits on an empty stomach and in between meals. This is because digestion takes place at a fast pace during these times and the enzymes required for digestion of fruits are released easily when you are on an empty stomach. Fruits are high in simple sugars which need long hours to be completely digested by the body. Thus, if you eat fruits on an empty stomach, all the nutrients, sugar and dietary fibers are processed properly in the body. This ensures that your body gets the right quantity of nutrition from the consumption of fruits.
Before and after workout
- Another viable time of eating fruits is before or after exercising. You are free to eat your choicest fruits right before or immediately after working out. The body would easily utilize the sugars derived from the fruits for extracting energy before a workout. It also helps in filling back the energy content of the body if you consume fruits right after workout sessions.
- Eating fruits is a simple process which is known for offering a host of benefits. But there are also numerous myths regarding the timing of consumption of fruits which need to be debunked.
- One such myth is that if you are suffering from high blood sugar, you should consume fruits at least one to two hours before meals. The idea behind the myth is that people with diabetes have digestive issues and eating the fruits separately can improve digestion to some degree. But there is no supportive evidence for the statement.
So, it is advised to eat the fruit as a snack together with protein-packed meals which can aid in digestion. This is also beneficial as smaller amounts of sugar gets absorbed at a time which leads to the meagre amount of rising in blood sugar levels.
With these few factors in mind, you can get the most out of your daily fruits consumption.
hi sir i want to confirm . Is there is any dangerous causes of eating 50 gm soybean daily. please respected doctors say me.
I sweat a lot in thi summer. The urine out put is limited. Is it alright? my age 83 ans slightly over over weight kindly advise me.
Wherefrom can Vegetarians and vegans get B12 vitamin since they consume only vegetables and dairy products?
Difference in glycomet gp-1 and glycomet 500 what are conditions when glimepiride and metformin to be taken individual or as combination, if sugar in the range of 140 in fasting and 180-200 after lunch can we take glycomet 500 alone.
Actually I'm 17 years old and do not have hair growth on hands and legs and feel very much ashamed of it.
Kya masturbation se weakness aati h yadi aati h to use dur kaise kiya jae suggest me because I have masterbation in childhood my testosterone is also slightly low.
Uterine fibroids, also referred to as uterine myomas) are non-cancerous tumors that grow within the muscle tissue of the uterus. As many as 20% to 50% women between the age group of 18 to 40 suffer from the condition, but not all cases warrant treatment.
It may be as tiny as a coin or it may grow to the size of a watermelon, making people think the lady is 6/7 months pregnant! There may be one big fibroid or several small ones.
Though the exact causes are not known, family history and hormonal imbalances are said to be the main causes for the same.
Types of Uterine Fibroids
The four types are:
- Subserosal Uterine Fibroids: Develops outside the uterus and continues to grow.
- Intramural Uterine Fibroids: The most common type that lead to pregnancy like tummy. They develop within the uterus wall and continue to expand.
- Submucosal Uterine Fibroids: Because these develop within the uterus lining, they are most likely to be the cause of heavy flow during periods.
- Pedunculated Uterine Fibroids: These grow on the inner or outer side of a small stalk connecting to the uterus.
- An enlarged uterus is the most common symptom. It is often mistaken for general weight gain or pregnancy.
- Prolonged and painful menstrual cycle, that is many times irregular.
- Urinary incontinence and constant urge to urinate.
- Pelvic pressure.
- Pressure on the bowels leading to constipation.
- Pain during intercourse.
If you find out that you have fibroids during an examination or if you visit a doctor with any of these symptoms, they will most likely ask for an ultrasound or Magnetic Resonance Imaging (MRI) which will confirm the type of fibroid and the extent of your problem. Treatment includes non-invasive-focused ultrasound surgery.
Treatment with Homeopathy:
One of the best advantages of choosing Homeopathy is that it works without side effects. It addresses the issue rather than the symptom. A surgical procedure mentioned in general treatment does remove the fibroids but there is no guarantee that they won't grow back as the underlying issue of hormonal imbalance remains.
During a clinical study of the effects of Homeopathy on fibroids, 85% patients showed improvement and 48% people had complete fibroid removal.
Treatment: There are medicines in Homeopathy that can treat uterine fibroids, cervical fibroids and help maintain normal hormonal balance in females. If you wish to discuss about any specific problem, you can consult a Homeopath.
Are you planning on undertaking a botox treatment? Botox is a drug which is made from a neurotoxin. This is produced by the bacteria called Clostridium botulinum. Botox is used for medical purposes, commonly for treating muscular conditions. It is also used for cosmetic procedures, which help in removing wrinkles. This process is carried out by paralyzing the facial muscles temporarily. Botulinum toxin is also sold commercially under certain names.
Medical and Cosmetic Uses-
Botox is most commonly used as a treatment procedure for reducing the appearance of facial lines and wrinkles in middle-aged adults. It is also used for medical purposes, for the treatment of conditions such as eye squints, excessive sweating, leaky bladders and migraines. Botox is used for treating more than 20 medical conditions.
How Does Botox Work?
Botox or botulinum toxin is a very poisonous substance, and a single gram of it is capable of killing more than one million people. It is considered to be an effective therapeutic protein when used in ideal dosage, and frequency. It is used in several medical procedures and treatment therapies.
How is Botox Procedure Undertaken?
Botulinum toxin is administered by diluting the power in saline. It is injected directly into your neuro-muscular tissue. A duration of 24 to 72 hours is required for it to take effect. This time reflects the time required for disruption of the normal synaptosomal process of the body. It may take over five days for experiencing the full effects of botox. Botox must not be used in women who are pregnant or lactating, or by people having a previous allergic reaction to it.
Risk and Side-Effects:
Injections which contain botox are usually well tolerated. They have several side effects as well.
In some cases, a person may have a genetic predisposition which causes a mild, transient and unusual response to Botox. Some people who are receiving botox type A injections may develop antibodies to the toxins, which may make the treatment ineffective. In people who are using botox type B for cervical dystonia, antibody development may occur.
Along with the effects intended, botulinum toxin may lead to several other undesirable effects. They may include conditions such as transient numbness, headaches, malaise, mild cases of nausea, mild pain, local edema and erythema on the site of injection.
Drooping or temporary upper lid and brow ptosis are also indicated.
Among the two types of botox treatments, the results from abobotulinum toxin A is considered to be more effective than onabotulinum toxin A treatment. Better results are experienced when the muscles are contracted instead of being at rest. If you wish to discuss about any specific problem, you can consult a Cosmetic Physician.
An idle mind is a devil’s workshop. When there is too much time on your hands with nothing to do, you end up thinking about things which are not going well, leading to depression. Come to think of it, if there is nothing that you can do to improve it, there is no point wasting time over it. On the other hand, if there is something to improve the situation, just go ahead and do it, so everybody involved is happy. However, if there are too many other factors which are beyond control, then you need to see how to change your outlook towards it.
One such effective way is to keep yourself busy and distract yourself from it. The following are some simple measures, which can be very effective in dealing with stress.
- Sleep it off: One of the main reasons for depression is the physical exhaustion and lack of good rest. So, it is good once in a while to just sleep it off and give your body the much deserved rest. This gives the brain a chance to begin to heal and feel better.
- Clean up the house: The home or the space you enter into indirectly indicates your state of mind. A clean home and workspace means that much less clutter in the brain. Clean out the closet, give away your old stuff, and in the process, you would end up feeling good about having helped somebody. You will also realize how much excess stuff you have collected over the years. Stacked up in the attic and cartons, these were meant for use on “some fine day”, which never seemed to arrive.
- Exercise: Force yourself to exercise. While initially it would be an ordeal, gradually you will enjoy it. Exercise also releases chemicals in the brain, which make you feel good about yourself. In addition, the physical benefits will start to show up, leaving you feeling elated and in a chirpier mood.
- Travel: When you go solo traveling, the amount of time you spend with yourself just increases. The changed surroundings will help you understand yourself better and come to terms with things that can be under your control. You learn to let go of things and come to terms with life. If time and money are limitations, go out and explore places in your own surrounding city or town. You will realize how little you know the city or town you live in.
- Hobbies: Whether it is learning to play guitar or speak Spanish, pick something that you have always wanted to do over the years and work at it. You will see the depression vanish in no time. If you wish to discuss about any specific problem, you can consult a Psychologist.
Pls let me know The vegetables and grains that have Vitamin B12. Is it true that B12 is available only in meat.
Breakfast is considered as an important meal as it helps you break your overnight fasting period and provides you proper energy along with other essential nutrients to keep you active and much focused and helps you to boost your metabolism.
Here are some healthy breakfast options that can be taken below:
1] oats/ragi idli: rich in fiber oats idli is a best and healthy breakfast recipe, which is very appetizing and easy to make breakfast.
- Oats: 1 cup
- Semolina: ½ cup
- Curd: ½ cup
- Mixed veggies (any): ½ cup, chopped
- Water: ½ cup
- Salt: to taste
- Eno: ½ tsp
- Lemon juice: 1 tbsp
- Green chillies: 2, chopped
- Coriander leaves: 1 tbsp, chopped
- Ginger: 1 tsp, chopped
- Olive oil
- Mustard: 3/4 tsp
- Urad dal: 1 tsp
- Channa dal: 1 tsp
- Curry leaves: 1 spring
- Roast oats for 3 minutes in medium flame then blend it in a blender.
- Heat oil in a pan and add mustard, urad dal, channa dal, curry leaves, ginger, green chillies, coriander and mixed veggies and cook.
- Add semolina and stir fry for a minute on medium flame.
- Transfer to mixing a bowl and add salt, curd, lemon juice, eno and water as required and make a batter (neither too thin nor too thick) and mix well.
- Pour the batter in a greased microwave idly plate/idli stand and cook for 2 minutes on high.
- Serve hot with mint chutney.
2] besan-oats cheela: a quick, healthy and delicious besan-oats cheela for breakfast under 20 minutes. This oats cheela can be served along with a green chutney.
- 1 cup gram flour (besan)
- 3/4 cup water (batter should be free flowing)
- 1 tsp cumin powder (jeera),
- 1 tsp fresh coriander chopped,
- 1 tsp green chillies chopped,
- 1 chopped onion & tomato (optional)
- 1 tsp baking soda (optional)
- Oil to cook
- Salt to taste
- Mix all the ingredients together in a bowl except water.
- Add water slowly till the batter smoothens.
- The batter consistency should be same as dosa batter.
- Take a non-stick pan and add 1/2 cup mixture and spread evenly.
- Keep it on medium heat and cover it with a lid. Once it is half cooked add 1 tsp oil in the pan.
- Cook it from both sides and serve hot.
3] paneer-moong dal cheela: a quick, healthy and delicious paneer-moong dal cheela for breakfast under 20 minutes. This paneer-moong dal cheela can be served along with a green chutney.
- 1 ¼ cup moong dal (split green gram)
- 1/2 cup low-fat paneer
- 1 tsp cumin seeds (jeera)
- 1 tsp asafoetida (hing)
- 1 tsp green chillies -finely chopped
- 1 tbsp ginger (adrak)-finely chopped
- 1 tbsp coriander (dhania)-chopped
- 1 tsp chilli powder
- Salt to taste
- Soak the dal in water overnight.
- In the morning remove the chilka and churn it in the mixer.
- Add jeera, green chillies, ginger, coriander, red chili powder and salt.
- Cook it over a fry pan at low flame after pouring it in cheela form at high flame.
- Chopped green chillies, coriander stuffing can be used before serving.
- Tip: make cheela on non-stick pan to avoid oil usage and you can stuff cheela with saute vegetables of your choice.
4] buckwheat sprouts cheela:
Buckwheat or kuttu is one of most popular gluten free flour consumed during these days. Also it is a easy and simple to prepare in the morning.
- 1/2 cup buckwheat (kutto)
- 1/2 cup steamed sprouts
- 1/4 cup plain oatsSteam the sprouts, red cabbage and bell pepper.
Mix the above with the rest of the ingredients.
Add all the salts as per the taste.
- 1/4 cup low-fat curds (dahi)
- 1 & 1/2 tsp ginger-green chilli paste
- 1/2 cup grated carrot and red cabbage
- 1/2 cup chopped spring onions and red tomato
- 2 tbsp finely chopped coriander (dhania)
- Black salt to taste
- 2 tsp olive oil for cooking
- Combine the buckwheat, steamed sprouts, curds and water in a deep bowl and mix well. Blend the mixture into a smooth paste.
- Transfer the mixture into a deep bowl, add all the remaining ingredients and water and mix well.
- Heat the oil in a non-stick tava (griddle) and pour a ladleful of the batter and spread it evenly and cook on a medium flame using olive oil till both the sides are golden brown in color.
- Garnish with coriander leaves, grated beetroots.
- Serve immediately with chutney.
5] sprouts-paneer dhokla: enjoy sprouts-paneer dhokla along with dhaniya/pudina chutney for breakfast or serve as a tea time snack.
- 3/4 cup - wheat rava
- 1/2 cup - oats, powdered
- 1/2 cup - moong sprouts puree
- 1/2 cup - mashed low-fat paneer
- 1.5 cup - yogurt
- 3/4 tsp - bicarbonate of soda
- 1/2 tsp - salt
- 1 tsp - mustard seeds
- 1 tbsp - fresh grated coconut
- 2 tbsp - moong sprouts
- 2 - coriander stalks, finely choppedSteam the sprouts, red cabbage and bell pepper.
Mix the above with the rest of the ingredients.
Add all the salts as per the taste.
- 1/2 tbsp - oil
- Mix the wheat rava, salt, and bicarbonate of soda in a large bowl.
- Add the moong sprouts puree and 1/2 cup of yogurt mix it well.
- Then add the remaining 1 cup of yogurt and mix it well.
- Pour it in a greased pan. Steam it for 10 minutes.
- To check whether it's cooked insert a skewer and if it comes out clean then it's cooked.
- For seasoning heat the oil in a pan, add the mustard seeds. When it starts spluttering, add the moong sprouts and grated coconut stir it for 2 minutes. Pour it on top of the dhokla.
- Garnish with chopped coriander leaves.
- To make moong sprouts puree: take 1 cup of moong sprouts and blend it by adding little water.
6] tomato upma: it is one of the most easily cooked and the feasible meal to have when a person is in hurry or do lack with the timings. Tomato upma can be treated as a breakfast or as a evening snacks. Cook the upma with the added healthy vegetables to make it one of the most nutritious meal of the day.
- Bombay rawa – 1 cup
- Tomato – 2 nos
- Onion – 1
- Green chillies – 2
- Fresh ginger – a small piece
- Red chilli powder – 1/2 teaspoon or as per taste
- Turmeric powder – a pinch
- Oil – 2 to 3 tablespoons
- Mustard – ½ teaspoon
- Bengal gram dhal – 1 teaspoon
- Urad dhal – 1 teaspoon
- Curry leaves – few
- Cashew nuts – few (optional)
- Salt – 1 teaspoon or as per taste
- Chop onion, ginger and tomatoes finely. Slit green chillies lengthwise.
- In a frying pan (kadai), put a tablespoon of oil and fry the rawa till it changes its color. Remove it and keep it.
- In the same frying pan, put the remaining oil and when it is hot, add the mustard. When it pops up, add cashew nuts and dhals and fry till it turns light brown.
- Add chopped onion, chillies, ginger and curry leaves. Fry till onions are transparent. Then add tomato pieces and fry till it mashes well.
- Add turmeric powder, red chilli powder and salt. Mix well. Add three cups of water and bring to boil. When it starts boiling, slowly add the fried rawa and stir continuously till it absorbs all the water and form like a ball.
- Serve with coconut chutney or sambar.
7] dal thepla: thepla is a gujarati cuisine breakfast roti / paratha or indian bread.
- Left over dal cooked ½ cup
- Fresh fenugreek leaves (methi) chopped ½ small bunch
- Whole wheat flour (atta) ½ cup
- Cumin powder 1 teaspoon
- Coriander powder 1 teaspoon
- Salt to taste
- Red chilli powder 1 teaspoon
- Oil 1 tablespoon + for basting
- Pour dal into a bowl. Add fenugreek leaves, cumin powder, coriander powder, salt and chilli powder and mix well.
- Add flour and knead into stiff dough. Add 1 tablespoon oil and knead again. Cover with damp muslin cloth and set aside for 10-15 minutes.
- Divide the dough into equal portions. Take each portion, roll in flour and roll out to a thin disc. These are theplas.
- Heat a non-stick tawa. Place each thepla and cook, turning sides and basting with oil, on medium heat till golden on both sides.
8] oats-matar dosa: this dosa batter is packed with protein and fiber. Oats is a healthiest recommended millet consumed daily for its high content of soluble fiber beta-glucan, a potent blood sugar and cholesterol-lowering agent.
Ingredients: for the dosa batter-
- 1 cup plain oats
- 1/4 cup urad dal (split black lentils)
- Black salt to taste
- For the stuffing
- 1 tsp oil
- 1/4 tsp mustard seeds
- 1 slit green chilli
- 1/2 cup finely chopped onions
- 1/2 cup grated carrot
- 1/2 cup grated beetroot
- 1/4 cup parboiled green peas
- Black salt to taste
- 1/2 tsp chaat masala
- 1 tsp chilli powder
- 1 tsp lemon juice
2 tsp oil for greasing and cooking
For dosa batter-
- Combine the oats, urad dal and salt in a bowl and blend into a fine paste.
- Add 1 cups of water and mix well to make a batter of pouring consistency.
For the stuffing-
- Heat the oil in a non-stick pan and add the mustard seeds and green chillies.
- When the seeds crackle, add the onions and sautee for 2 to 3 minutes, till the onions turn translucent.
- Add the carrots and green peas, mix well and sautee for another 1 to 2 minutes.
- Add the salt, chaat masala and chilli powder, mix well and cook on a medium flame for 1 to 2 more minutes.
- Add the lemon juice, mix well and cook for another minute.
How to proceed-
- Heat a non-stick tava (griddle) and grease it with less oil.
- Pour a spoonful of the batter on the tava (griddle) and move the spoon in a circular motion to make it round.
- Place a portion of the stuffing in the center of the dosa and fold over.
- Smear ¼ tsp of oil around the edges and cook on a medium flame till the dosa turns light brown in color.
- Garnish with chopped coriander leaves and grated beetroot.
9] egg dosa/uttapam: protein rich egg dosa which is very good for breakfast. It is easy to make, rich in protein and makes a filling and delicious breakfast.
- 50 gm soaked green gram
- 1 egg white
- 2-3 garlic cloves
- 1/4 tsp mustard seeds
- 2-3 no curry leaves
- Salt to taste
- 1/2 tsp oil
- Blend soaked green gram dal with water and then mix egg white into it and mix it well.
- Heat the oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add curry leaves, garlic, salt
- Add this in to the bowl and mix well.
- Prepare dosa/uttapam in non stick pan.
10] berry yogurt smoothie with chia seeds:
This smoothie is the mix of super-foods and rich in antioxidant and a healthy refreshment in the morning.
- 4-5 pc strawberries
- 1/2 chopped apple
- 1/2 chopped pear
- 1 tsp chia seeds
- 150g low-fat natural yogurt or soy yogurt
- 100ml of semi-skimmed milk or dairy-free milk
- 1/2 cup water
- ½ tsp cinnamon (or to taste)
Add milk, yogurt, strawberries, chia seeds, apple, pear, water and ice in a blender and blend until smooth.
11] quinoa- chia porridge: make your own hot cereal mix with this healthy recipe. The easiest and healthiest breakfast which is now a regular meal in everyone’s house.
- Quinoa: 30 gm
- Low-fat milk: 250 ml
- Fruit (banana/apple/berries/pear): 1 chopped
- Nuts: handful
- Chia seeds: handful
- Cinnamon: 1 tsp
- Boil quinoa in milk for few minutes.
- Pour in a bowl. Add all the remaining ingredients.
12] egg white sandwich with hummus: a high-protein breakfast with a healthy spread is one of the easy and regular breakfast.
- Brown bread/multi-grain bread: 2 pc
- Hummus: 1 tbsp
- Egg white: 2 no
- Cucumber: few slices
- Tomatoes: few slices
- Onion: few slices
- Lettuce: 1 -2 leaves
- Black pepper: 1 pinch
- Grill the bread.
- Prepare the egg whites either boiled or omelette form.
- Apply hummus on the bread. And then put all the remaining ingredients.
- Serve it with either green chutney or low-fat dips.
13] fruit milkshake: fruit milkshake is a power pack of nutrients. They provide you iron, calcium, protein, antioxidants, energy along with essential fatty acids.
- Apple/pear: 1 no
- Berries: few
- Chia seeds/ pumpkin seeds: 1 tsp
- Low- fat milk: 250 ml
- Peanut butter: 1 tbsp (optional)
- Oats: 10 gm (optional)
Blend all the ingredients in a blender and serve chill.
14] sprouts chaat: sprouts chaat is another diabetes friendly recipe. Full of healthy proteins, carbs, vitamins and fiber this snack will keep you satiated. You can also feel free to indulge and add a boiled potato or use a chopped tomato instead of lemon juice.
- Steamed sprouts, rajma, chickpea
- Red tomato
- Bell pepper
- Black pepper
- Black salt
- Celery leaves/parsley leave/ coriander leave
- Apple cider vinegar- 1 tsp
- Steam the sprouts, red cabbage and bell pepper.
- Mix the above with the rest of the ingredients.
- Add all the salts as per the taste.