Excessive sugar consumption is a growing concern, with many people surpassing the World Health Organization's recommended daily limit of 50 grams (12 teaspoons) of sugar. This overconsumption, often due to hidden sugars in fast foods and processed foods, poses various health risks.There are several natural sweeteners that offer a healthier alternative without compromising taste:1. SteviaOrigin: Used for centuries in South America.Benefits: Contains stevioside, which is over 200 times sweeter than sugar. Zero calories and carbs, making it ideal for diabetics and those looking to lose weight.Drawback: Can leave a metallic aftertaste.2. ErythritolOrigin: Naturally found in some fruits.Benefits: Low in calories, does not raise blood sugar or cholesterol levels, and is less likely to cause digestive issues compared to other sugar alcohols.3. XylitolOrigin: Found in many fruits and vegetables.Benefits: As sweet as sugar without raising blood sugar levels. Helps reduce the risk of dental cavities and osteoporosis.Drawback: Can cause digestive issues like gas and diarrhea if consumed in large amounts.4. Monk Fruit SugarOrigin: Extracted from monk fruit, used since the 19th century.Benefits: Contains mogrosides, making it over 300 times sweeter than regular sugar. Zero calories and carbs, does not raise blood sugar levels, and is generally safe for consumption.Consideration: Ensure it is not mixed with other sweeteners that may cause side effects.5. AlluloseOrigin: Derived from figs, raisins, or maple syrup.Benefits: Zero calories, low in carbs, and does not cause digestive issues like some artificial sweeteners.These natural sweeteners can be excellent alternatives to regular sugar, helping to manage blood sugar levels, reduce calorie intake, and avoid the health risks associated with high sugar consumption.Source:-1. Arshad, S., Rehman, T., Saif, S., Rajoka, M. S. R., Ranjha, M. M. A. N., Hassoun, A., Cropotova, J., Trif, M., Younas, A., & Aadil, R. M. (2022). Replacement of refined sugar by natural sweeteners: focus on potential health benefits. Heliyon, 8(9), e10711. https://doi.org/10.1016/j.heliyon.2022.e107112. Sharma, A., Amarnath, S., Thulasimani, M., & Ramaswamy, S. (2016). Artificial sweeteners as a sugar substitute: Are they really safe?. Indian journal of pharmacology, 48(3), 237–240. https://doi.org/10.4103/0253-7613.182888

Jaggery or Sugar: Which one is better to eat? Especially when you have diabetes?Is jaggery healthy or sugar? What’s the difference between the two?Nowadays, almost everyone is cutting sugar from their diet because sugar is considered the biggest enemy of your health. Many people are using jaggery as a sweetener in their diet. But is jaggery really as beneficial as people think, compared to sugar?Let’s dive into the details, and first, let’s compare the nutritional values of jaggery and sugar!100 grams of jaggery contains 383 calories, while 100 grams of sugar contains 387 calories.Jaggery contains minerals like iron, magnesium, potassium, and calcium, whereas sugar only contains calories. These nutrients in jaggery are the reason why it's considered healthy.However, if we talk about the glycemic index, the glycemic index of sugar is 65, which is considered medium, while the glycemic index of jaggery is 84, which is quite high. The glycemic index is a scale that indicates how quickly a particular food raises blood sugar levels. The lower the glycemic index, the safer it is.This means that eating jaggery can raise your blood sugar levels much faster compared to sugar.Now the question arises, is jaggery healthy or not? And if someone has diabetes, what should they eat?Whether you eat jaggery or sugar, your sugar level will increase in both cases. In diabetes, you should avoid both jaggery and sugar.And if you think jaggery is healthy and are consuming it while having diabetes, you’re making a big mistake.Because jaggery is less sweet than sugar, you may end up consuming 2 spoons of jaggery where you would normally use 1 spoon of sugar. This means you are consuming double the calories for a few nutrients, and your blood sugar level is also increasing significantly.If you want to have a natural sweetener, you should opt for things like stevia or erythritol.Source:- 1.https://onlinelibrary.wiley.com/doi/10.1002/efd2.75 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6046027/

If you have diabetes, it is important to keep your blood glucose levels under control. When diabetes is not managed properly, it can put your health at risk, particularly your feet. Due to poor blood circulation and compromised immunity, nerve damage can occur, leading to ulcers or open wounds on the foot. This condition is known as Diabetic Foot Ulcer.Treatment of Diabetic Foot Ulcers to promote healing and prevent complications like infections and amputation.Debridement: This involves the removal of dead, damaged, or infected tissue from the ulcer, which promotes new tissue growth and reduces the risk of infection. Debridement should be performed by a healthcare professional.Infection Control: Diabetic Foot Ulcers are more prone to infection due to poor blood flow and immunity. In such cases, a bacterial culture should be conducted, and the appropriate antibiotics should be prescribed to control the infection.Offloading: Offloading refers to reducing the pressure on the area of the foot with ulcers to prevent further wounds or infections. There are special diabetic shoes available in the market that help distribute weight away from the ulcerated area, reducing pressure.Maintaining Moisture Around the Wound: Moisture helps cell movement, prevents dryness of the tissue around the wound, reduces pain, and promotes healing.Revascularization: High blood glucose can lead to poor blood circulation and damaged blood vessels. Procedures like angioplasty or bypass surgery may be performed to restore blood flow to the affected area.In addition to these treatments, controlling your blood sugar through dietary changes and physical activity is crucial to staying healthy. Proper foot care, including regular checks for injuries and wearing diabetes-friendly footwear, is also essential.Source:- 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793889/ 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3508111/

Did you know that a colorful, pink fruit could actually help you manage your diabetes? That fruit is dragon fruit, and it has many health benefits for people with diabetes.Here’s how Dragon Fruit help youLow Glycemic Index (GI)Dragon fruit has a low glycemic index (GI). This means it won’t cause your blood sugar to rise too quickly. Foods with low GI are good for people with diabetes because they help keep blood sugar levels steady.High in FiberDragon fruit is packed with prebiotic fiber, which helps regulate blood sugar levels. Fiber slows down the way sugar is absorbed into your body, helping prevent blood sugar spikes. Eating fiber-rich foods can help you control your blood sugar better.Packed with AntioxidantsThis tropical fruit is full of antioxidants like vitamin C, flavonoids, & phenolic acid, which help reduce inflammation and promote overall health. Since people with diabetes may have more inflammation in their body, antioxidants can help lower that inflammation and improve overall health.Supports DigestionDragon fruit contains a prebiotic known as DFO (Dragon Fruit Oligosaccharide), which support gut health. A healthy gut is important for managing diabetes, as it helps your body use insulin better and keeps your blood sugar levels more stable.Low in CaloriesDragon fruit is low in calories and has no fat. It’s a great option if you’re watching your weight or trying to keep your blood sugar levels in control. It’s a healthy, low-calorie snack that won’t add to your daily calorie count.How to Enjoy Dragon Fruit:Eat it fresh as a snack or add it to your salads.Blend it into smoothies for a refreshing drink.Mix it into yogurt or oatmeal for a colorful touch.Adding dragon fruit to your diet can be a tasty and healthy way to manage your diabetes. Give it a try and enjoy the benefits of this bright, nutritious fruit!Source:-1. https://pmc.ncbi.nlm.nih.gov/articles/PMC5590977/ 2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9861186/ 3. https://pubmed.ncbi.nlm.nih.gov/28886195/