Blog | Category | Diabetes
  • Expert diet and exercise tips to manage diabetes (World Diabetes Day 2014)

    In Expert Diet Tips On 12 December 2014

    Diabetes does not mean the end of a good life. It just means that it is time to change your lifestyle for the better. Though diabetes is a rising health concern for most Indians today, but if taken good care of, one can live a normal life as before. Here are some lifestyle, diet and exercise related dos and don’ts by noted Nutritionist Neha Chandna that diabetics should follow to live well with diabetes. General guidelines It is essential that diabetics keep a constant tab on their blood sugar levels for better health and to avoid complications. Follow these tips: Get your blood sugar levels and HBA1C checked in a laboratory every 3 months if you are above 30 years of age. Check your blood sugar with a blood glucose monitor in the morning, after lunch and after dinner, every 2 days if you are a diabetic. Keep a check on blood pressure and blood cholesterol levels as a diabetic generally tends to have high BP and cholesterol. If you are on insulin, check your blood sugar before all the major meals to modulate the food intake. Check your toes and legs for any hurt or wound and don’t delay the treatment. If obese, try to lose weight and maintain it. Diet guidelines Monitoring your diet is highly vital as the food you eat directly affects your blood sugar levels and weight. In order to make sure you are eating healthy, follow these tips: Eat every 2-3 hours in small quantities rather than eating 3 large meals. Include complex carbs in every meal – whole wheat, ragi, jowar, brown rice, oats, etc. Avoid refined cereal products like bread, noodles, polished rice, etc. as they can raise blood sugar levels. Choose fibre-rich foods like vegetables, whole grains, etc. You should aim for 25-25g of fibre/day through diet to maintain blood glucose levels. Low-fat milk products like curd, paneer and egg whites, lean chicken and fish are great protein sources which can prove helpful in diabetes management. If you are a vegetarian, whole pulses and dals can provide little protein and good amounts of fibre. You can enjoy all vegetables especially green, leafy ones. Limit your intake of potatoes. Depending on your blood sugar, don’t have more than 2 fruits/day and if you are fond of mango/banana, opt for these early in the morning. Reduce butter, ghee or oil intake. Also, avoid processed foods like cakes, biscuits, ready-to-eat foods as they are loaded with fats. Salt and sugar and can aggravate complications like blood pressure and cholesterol levels. Sugary foods are a complete no-no. You can use artificial sweeteners occasionally, but avoid overdependence on them. Always carry a snack with you when travelling to avoid hypoglycemia (low blood sugar) and dizziness. Exercise guidelines Only monitoring your diet won’t work, you also need to get a fair share of physical exercise to maintain normal levels but there are certain guidelines diabetics need to follow: Make sure you exercise at least 4-5 times/week to help you get your blood sugar in control. You can choose moderate exercises like aerobics, brisk walking, weight training, swimming, dancing, etc. Check your blood sugar at home before and after exercise. Avoid exercise if your blood sugar levels are too high or too low. If you are on insulin, modify your carb intake before and after exercise depending on your sugar levels. Eat a complex carb snack like sandwich, wrap, oats an hour before you do any activity. Eat immediately after exercise to avoid fall in blood sugar. Carry sugar tablets or glucose water with you in case of an emergency hypoglycemia situation. Avoid exercise in case of severe complications like kidney problems, nerve problems or wounds. These guidelines will help you lead a normal life even with your existing diabetes condition and also make your lifestyle a healthier one preventing other heath complications.

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  • Honey it up!! A look at the tremendous weight loss benefits of honey

    In Expert Diet Tips On 13 December 2014

      Honey is a natural sweetener used for many centuries by mankind. This golden liquid is a miraculous product of the honey bees and therefore a better substitute to the processed white sugar as it contains more nutrients like vitamin C, iron calcium depending on the source. Besides its great taste and texture, it is the ease with which one can consume it for example you can add honey in your milk, porridge, tea, juices, or you can directly apply honey on bread instead of jam. Honey surprisingly can also help in weight loss due to the following reasons: Unlike sugar, honey is not heavily processed and contains vitamins, minerals and amino acids which help in fat metabolism, cholesterol reduction, preventing obesity. Honey has a higher glycemic index than sugar which means when you have honey, it does not give you a sugar rush and drop causing mood swings, sugar craving and further weight gain. Honey contains sucrose and fructose unlike sugar which only has sucrose. Due to the fructose, it is metabolized slowly by the liver, it is used up for energy by the cells not causing excess fat storage. Honey is naturally sweeter than sugar, delicious and yummy which can be practically replaced by anything that needs sugar like mentioned above. You would need less of it to sweeten your food preventing weight gain. Honey first thing in the morning can boost your metabolismby giving you a carb rush which your body needs to burn the calories and kick start your body processes. It is also a great post workout carb option which is natural and increases your protein uptake by the muscles.   So weight loss isn’t always bad especially when you have such a sweet remedy for it.

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  • Myths and facts about DIABETES

    In Expert Diet Tips On 19 December 2014

    Most of the people consider diabetes as a minor disease and frame notions about it in their mind. But the fact is very different from all the myths that go around the place. Myth 1: diabetes is not a deadly disease Fact: Diabetes causes 6 million deaths/year and is a serious disease Myth 2: eating too much sugar causes diabetes Fact: no it does no. Eating too much sugar causes obesity, which in turn increases the risk of Diabetes Myth 3: you can get diabetes from others Fact: diabetes is more based on genetic and lifestyle factors. It is not contagious Myth 4: fruits is healthy and you can eat as much as you want Fact: yes fruit is healthy but it also contains carbohydrates which can cause spike in the sugar levels. Hence the dietician has to decide the amount and type of fruit a patient can eat. Myth 5: only overweight people get diabetes Fact: this is not always true as skinny people also develop diabetes due to stress, genetics or other lifestyle factors Myth 6: people with diabetes should not exercise Fact: this is exactly opposite. People with diabetes need to exercise regularly as it helps to lower the blood sugar levels, need for insulin and helps to maintain weight. Myth 7: nothing can prevent diabetes complications: Fact: diabetes complications can be prevented with a good exercise and diet program and regular health checkups. Myth 8: diabetics should avoid carbohydrates completely. Fact: carbohydrates are very important source of fuel to the body. Diabetics have to avoid simple carbs like sugar but can eat complex carbs like whole grains, cereals, pulses etc.

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  • What is the DASH diet? Is it useful for Indians? (Diet query of the day)

    In Expert Diet Tips On 20 December 2014

    I have heard about DASH diet but I do not know what exactly it is. Is it a healthy diet to follow or a mere fad? Also, can Indians follow this diet? Answered with inputs from nutritionist Neha Chandna. DASH stands for Dietary Approaches to Stop Hypertension. It is a form of diet which is not only meant for existing patients of hypertension but also for people who have a family history or high chances of developing it. This diet is also great for people who want to lose weight as it contains fruits, vegetables, whole grains, low-fat dairy products, etc. According to the DASH diet, salt intake of 1500-2300 mg is allowed depending on the person’s age, race, activity, health problems, genetics, etc. It also recommends cutting back on processed foods, cured and smoked meats.  It increases potassium intake which helps lower blood pressure through foods like potato, sweet potato, dals, coconut water, banana, etc.  DASH diet is a great option for Indians whose diets are high in fats and processed foods as it not only helps in controlling blood pressure but also weight and other lifestyle issues like diabetes. People with diabetes can follow this sample diet plan too.  According US News and World Report magazine’s health and wellness editor, Angela Haupt, ‘DASH diet was designed to treat hypertension but it’s also effective for weight loss, adding that it’s a smart, sensible plan that’s safe and nutritious and helps control diabetes in addition to supporting heart health.’ Here is a weight loss diet by expert dietician. Basic eating plan of a DASH diet Sodium – 1500- 300 mg per day More of vegetables, fruits, low-fat dairy Fish, poultry, nuts, whole grains in moderation Less amounts of sweets, red meat and fats Alcohol limits – Men can have two or fewer drinks and women can have one drink per day

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  • Expert diet and exercise tips to manage diabetes (World Diabetes Day 2013)

    In Expert Diet Tips On 26 May 2015

    November 14 is World Diabetes Day. Diabetes does not mean the end of a good life. It just means that it is time to change your lifestyle for the better. Though diabetes is a rising health concern for most Indians today, but if taken good care of, one can live a normal life as before. Here are some lifestyle, diet and exercise related dos and don’ts by noted nutritionist Neha Chandna that diabetics should follow to live well with diabetes. General guidelines It is essential that diabetics keep a constant tab on their blood sugar levels for better health and to avoid complications. Follow these tips: Get your blood sugar levels and HBA1C checked in a laboratory every 3 months if you are above 30 years of age. Check your blood sugar with a blood glucose monitor in the morning, after lunch and after dinner, every 2 days if you are a diabetic. Keep a check on blood pressure and blood cholesterol levels as a diabetic generally tends to have high BP and cholesterol. If you are on insulin, check your blood sugar before all the major meals to modulate the food intake. Check your toes and legs for any hurt or wound and don’t delay the treatment. If obese, try to lose weight and maintain it. Diet guidelines Monitoring your diet is highly vital as the food you eat directly affects your blood sugar levels and weight. In order to make sure you are eating healthy, follow these tips: Eat every 2-3 hours in small quantities rather than eating 3 large meals. Include complex carbs in every meal – whole wheat, ragi, jowar, brown rice, oats, etc. Avoid refined cereal products like bread, noodles, polished rice, etc. as they can raise blood sugar levels. Choose fibre-rich foods like vegetables, whole grains, etc. You should aim for 25-25g of fibre/day through diet to maintain blood glucose levels. Low-fat milk products like curd, paneer and egg whites, lean chicken and fish are great protein sources which can prove helpful in diabetes management. If you are a vegetarian, whole pulses and dals can provide little protein and good amounts of fibre. You can enjoy all vegetables especially green, leafy ones. Limit your intake of potatoes. Depending on your blood sugar, don’t have more than 2 fruits/day and if you are fond of mango/banana, opt for these early in the morning. Reduce butter, ghee or oil intake. Also, avoid processed foods like cakes, biscuits, ready-to-eat foods as they are loaded with fats. Salt and sugar and can aggravate complications like blood pressure and cholesterol levels. Sugary foods are a complete no-no. You can use artificial sweeteners occasionally, but avoid overdependence on them. Always carry a snack with you when travelling to avoid hypoglycemia (low blood sugar) and dizziness.  Exercise guidelines Only monitoring your diet won’t work, you also need to get a fair share of physical exercise to maintain normal levels but there are certain guidelines diabetics need to follow: Make sure you exercise at least 4-5 times/week to help you get your blood sugar in control. You can choose moderate exercises like aerobics, brisk walking, weight training, swimming, dancing, etc. Check your blood sugar at home before and after exercise. Avoid exercise if your blood sugar levels are too high or too low. If you are on insulin, modify your carb intake before and after exercise depending on your sugar levels. Eat a complex carb snack like sandwich, wrap, oats an hour before you do any activity. Eat immediately after exercise to avoid fall in blood sugar. Carry sugar tablets or glucose water with you in case of an emergency hypoglycemia situation. Avoid exercise in case of severe complications like kidney problems, nerve problems or wounds. These guidelines will help you lead a normal life even with your existing diabetes condition and also make your lifestyle a healthier one preventing other heath complications. 

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  • Dietician recommended weight loss diet plan for brides-to-be

    In Expert Diet Tips On 26 May 2015

    Nutritionist Neha Chandna shares a sample meal plan to help you shed a few kilos in a healthy way before your special day. Instead of going on a crash diet and starving yourself, lose weight in a healthy way to avoid fainting and other health problems after the D-Day is over.Just remember that you need to follow it at least six months before your wedding. Remember, though diet is 70% responsible for a healthy weight loss, you also need some sort of physical activity every day to stay fit and burn calories.  Early morning: green tea + 1 fruit Breakfast: 1 bowl of oats porridge/ poha/ upma/ idli Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 2 rotis/ 1 cup brown rice + veggies + dal + curds Evening: whole wheat bread sandwich/ bhel(no sev)/ sprouts Dinner: soup + salad+ veggies/ chicken/ fish + 1 roti Bedtime: 1 cup skim milk If you haven’t had the chance to focus on yourself with all the shopping and wedding arrangements, there is still time to tone-up your figure and look your best. You can follow this meal plan three months prior to the D-Day and drop a dress size. Early morning: green tea + 2 dates Breakfast: oats upma/ oats dosa Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 1 rotis/ 1 cup brown rice + veggies + dal + curd Evening: 1 fruit Dinner: soup + salad+ veggies/ chicken/ fish Bedtime: 1 cup skim milk It’s just 30 days to the wedding, fret not! You can still lose weight. This is a meal plan when only it’s only 1 month to the wedding. In addition to this, get some exercise and don’t stress – with the right outfit, you will look perfect. Early morning: green tea + 2 dates Breakfast: fruits + nuts Mid morning: 1 bowl sprouts/ salad of pulses Lunch: salad + veggies + dal + curd Evening: soup Dinner: salad/ stir fry+ veggies/ chicken/ fish Bedtime: 1 cup skim milk Even if you start with the 6-month meal plan, you can move to the 3- and 1-month plans as you inch closer to the wedding day. Be happy and you are sure to glow and look wonderful on your special day. 

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  • Healthy recipe for diabetics: Jowar uttappam

    In Expert Diet Tips On 31 July 2015

    In this recipe, the South Indian delicacy uttapam is made healthier with the addition of iron-rich jowar and urad dal. Urad dal is also a good source of protein. Being low in glycemic index, both these ingredients are ideal for diabetics. Plus, this dish contains only 175 calories and can be an amazing snack option. Ingredients: 30g jowar 15g  urad dal ¼  onion (chopped) ¼ tomato (chopped) ¼ capsicum (chopped) ½ tsp oil ¼ tsp pav bhaji masala ¼ tsp chaat masala Tiny piece ginger 1 small green chilli Salt and chilli powder to taste Method: Soak jowar and urad dal separately overnight. Grind them with ginger and green chilli to a smooth paste to make the batter. Now mix all the vegetables and spices together. In a pan, add oil and pour the batter and spread it into a uttapam. Spread all the vegetables on the uttapam. Cook till done and serve with chutney.

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  • Ragi - Many names, many benefits

    In Expert Diet Tips On 07 August 2015

    Ragi has always been known as a highly nutritious foodgrain, rich in calcium. You might notice the power of ragi when you visit the Maharashtrian countryside. Known colloquially as \'nachni\', a staple diet of these \'naachni bhaakris\' and \'pitla\' has been the main reason behind generations of lean yet robust kids. Finger millet is the English equivalent of ragi. Also, predominantly, used in South India, it is also a rich source of protein, fiber, iron and other minerals.  It is more nutritious than other cereals and has a host of health benefits.   Weight loss Ragi is very high on fiber. Hence, it digests slowly, keeping you full for a longer time and helps you avoid excessive food consumption. This helps you shed kilos and keeps you fit. Laxative  The high fiber in ragi helps to clear bowels smoothly everyday and prevents constipation.   Diabetes  Due to its slow digestion rate, ragi helps lower blood sugar levels. Hence, diabetics can enjoy ragi rotis/pancakes without the fear of affecting their sugar levels.   Bone strength  Ragi is very rich in calcium. It can be easily substituted for milk (in case of lactose intolerance) to get your daily calcium dose. You can also have ragi flour kanji as a great source of calcium. Ragi porridge can be given to growing children for bone development and to elders to avoid osteoporosis. Gluten free  Ragi is free of gluten which is found in wheat and its products. Hence ragi can be easily taken by gluten sensitive people.   Cholesterol control  Highly fibrous, ragi helps control and lower bad cholesterol levels.   Anemia  Ragi is also rich in iron and hence can be beneficial for people with anemia. Ragi mixed with milk works wonders for infants. For the elder kids, naachni khakrashighlight the health-conscious man\'s snack section during tea breaks. There is a huge list of South Indian dishes which feature several ragi permutations and combinations (eg. ragi idlis, ragi dosas, ragi rasam,etc.)  All in all, in the company of ragi, you have no choice but to stay healthy!

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Neha  Chandna Ranglani

Best Dietician in Khar West, Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.<span 1.6em;"="">Neha Chandna is a Famous Nutritionist in Khar west & Top 10 Dieticians / Nutritionists in Mumbai for weight loss and many services. Popular dietcian in Mumbai. Top 5 Nutritionists / Dietitians in Mumbai. Consult her for best online Diet & Nutrition services in Mumbai.Weight Loss Expert / Diet Consultant / Obesity Consultant in Mumbai.
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