Saturday, 31 May 2014


Summer is hot and every bit avoidable, but what if I ask you to list the best things about summer? I’m sure initially it will be hard to list the positives of summer, but the fact is once you start jotting them down MANGO PICKLES will be sure in the list. 

Yes, summer is the time we have seen our grandma’s and our mothers looking for those perfect raw mangoes which will go well in making the lip smacking pickles and will be stored in those big earthen urns for consumption throughout the year.

Similar to pickles are vinegar which are generally made once and stored for the rest of year for consumption. Indian vinegar is eaten along with most kind of dishes for enhancing the taste of food or simply to satisfy the taste buds of our tongue J

So, if you have been diabetic or are a pre-diabetic or one of those who are concerned to know what all to eat and what to avoid for diabetes, what do you do for pickles/ vinegar? Do you eat them? What are the causes and effects of eating pickles or vinegar in diabetes? Let us know at the email address mentioned below/ contact us through our website.

Generally, it is observed that people tend to eat pickles (leave the sweet pickles aside) and vinegar with meals which are high in carbohydrates. People who don’t eat pickles with that high-carb food can see their blood sugar levels spike high, but the pickle-eaters are somehow immune.

What could be the reason for it? A few years ago, in an American research, the answer was found by giving everyone a bit of vinegar with their meals. The patient’s blood-sugar was measured after the meals. Then they gave the patients the same meals without vinegar, and measured again. It was clearly observed that the vinegar slashed their blood sugar after meals as much as 50 percent!

In a similar but another study showed that the regular vinegar eaters had also lost significant weight! Well, well how does that work? Generally, it could be explained by the nature of vinegar which stops carbohydrates from breaking down in our stomach. Since carbohydrates aren’t absorbed in stomach as fast as it could have been in the absence of vinegar the carb isn’t converted to sugar. Isn’t it a reason to wow about those lips smacking vinegar? No medicines and the related costs of it, no pressure of counting the carbohydrate intake and an opportunity of lowering the blood sugar without any side-effects to 50%.

Though there isn’t any concrete evidence to it but probably vinegar is the reason which has helped Mediterranean food to avoid diabetes or other related diseases. The usage of extra virgin olive oil and apple cider vinegar are a must-have in the Mediterranean kitchens.  Vinegar is acetic acid which kills bacteria and it also helps in breaking down fats. It can be used in all kinds of soups, salads, fish and meat dishes. Vinegar can be added to a variety of Indian or Mediterranean food items such as dal-chawal, in the gravy making of any kind of vegetables, soups, roasted meat, chicken or fish. Vinegar also helps in killing any bacteria that might cause digestive problems.

Regarding Pickles, the best option is to have pickled cucumbers (also known as dill pickles) which are considered very nutritious in Ayurveda. The regular mango or lemon or chilly pickles which are most commonly made in our Indian homes are not bad for diabetes but the process of including so much of salt as preservative, the high oil content, and other spices makes it a bit less attractive for a diabetic person who religiously is guarding the sugar and carbohydrate intake.

Store these dill pickles or vinegar in good old ceramic containers, which were preferred by our Grandma’s unlike the present day’s plastic containers. Vinegar produces an environment in which bacteria can’t live because of the acid content. This is the reason we should use glass or ceramic for preserving, as the acid doesn’t reacts with it while it can easily react to plastic containers.

Yes, we all know how hard it is for a diabetic to stick to its tasteless food which are better for diabetes but including vinegar and a right pickle doesn’t harms your diabetes but it does enhances the taste of food you eat. You may experiment with other vinegars popular in Mediterranean food like balsamic, rice or even wine vinegars. A
tablespoon of vinegar also helps in dealing with acid indigestion.


Avoid getting trapped in the situation of diabetes where you need to take decisions on what to eat and what not to. There is no cure for diabetes but it is certainly avoidable. You can learn how to avoid diabetes by calculating your risk of type 2 diabetes which is dependent on your genetic factors and lifestyle by logging at

Q. So, what does does for me?

You get following in the report which will equip you for the ultimate word in avoiding diabetes:
D: Diet
E: Education
E: Exercise
D: Drugs

Signup at

Eat Good. Stay Active. Avoid Diabetes.

Dr. M Singhal
MD - Singhal Diabetic Clinic &

Sunday, 18 May 2014

Diabetes Diet Queen - DIABETES special recipe by Ms. Anu

We are very happy for two reasons:
  1. India is beaming with new energy with a one party majority verdict this Election 2014. Now, the good or bad are all to be praised or blamed on one party and we won't have the cry of coalition government's restriction in inclusive growth for all. Congratulations to BJP and obviously Shri Narendra Modi. By the way, we thank all those who have appreciated an apt article at the tense environment of election results i.e.Election Results & Diabetes
  2. The other reason for our happiness is in announcing the new Diabetes Diet Queen -  Ms. Anu, who has sent us her favorite recipe which is quite apt for diabetes. The food recipe will suit the taste buds of our younger audience (well the recipe comes from a young & bubbly girl who understands the senses of young generation much better being one of them). An MBA in Human Resource, Anu in true sense is a health connoisseur - she keeps a tab on what she eats to the exercise regime she follows, her mantra in life is to enjoy it as it is. Thanks for your enthusiasm girl!
So here you go...enjoy the recipe of our Diabetes-Diet-Queen

Flour- 1/2 cup
Gram Flour- 1 cup
Methi leaves- chopped
Onion- chopped 1 cup
Turmeric powder- 1/2 teaspoon
Tomato- chopped 
Yoghurt- 3 tablespoon
Oil- 1 tablespoon (Olive or Rice Bran Oil)
Sprouts- 1 cup
Chaat masala- 1 teaspoon
Carom seeds (ajwain) - 1 teaspoon
Green chillies- chopped
Garlic- 3 cloves 
Coriander leaves
Heat a little oil in a pan and soute onion(1/2 cup), tomatoes and sprouts for sometime. Add green chillies, chaat masala and salt.

Prepare a dough by mixing flour, gram flour, onion(1/2 cup), turmeric powder, methi leaves, salt, carom seeds(ajwain) and green chillies . Keep the dough aside for sometime to rise and prepare chapaties.
Coriander chutney
Prepare a dip by grinding coriander leaves, tomatoes, garlic cloves, green chillies and halt teaspoon of oil. 

Take a chapati and spread green chutney over it. Place the stuffing in the center and roll the chapati. 

Voila! The Methie Frankie is ready to be served or eaten as you wish to :)


Egg whites- 5
Whole egg- 1
Boiled potatoes- 1/2 cup chopped
Onions- 1/2 cup chopped
Green chillies- chopped
Capsicum- 1/2 chopped
Black pepper powder- 1 teaspoon
Oil- 1 tablespoon (Olive or Rice Bran Oil)

  • Heat oil in a pan and add vegetables. Cook for sometime.
  • Beat eggs in a bowl and add salt and black pepper powder.
  • Take an oven dish and put the vegetables. Pour the egg mixture over  vegetables.
  • Bake for 20 minutes and serve hot. 
Simply Superb, isn't it?

Now how about a dessert for diabetes? An APPLE DESSERT...

Yoghurt- 2 cups
Apple- 1 cup chopped
Honey- 1 teaspoon
Sugar substitute- 2 teaspoon
Ice cubes
  • Grind all the above ingredients.
  • Garnish with fresh basil leaves and serve 
Prepare the lip smacking food on this sunny Sunday and enjoy avoiding the diabetes.
If you too have any favourite recipe of yours which is beneficial in Diabetes, it's time to share it with world. B'coz their is nothing better than sharing the joy of good food. 

Email us your recipe, about yourself and your photograph at 

An initiative by
All rights reserved by Singhal Diabetes Clinic


Thursday, 15 May 2014

Election Results & Diabetes

Election Results & Diabetes

May 16, 2014

The big Indian political jamboree is holding its breath: 
AnxiousStressedsome fractions may be a little Depressed and of course a 
few of them are enthusiastic and Over-Excited as the day of 16th May will unfold.

A date which will seal the fate of India for the coming 5 years, but, more importantly this date will decide the future of our loved, hated, trolled, hyped, misunderstood, angered, and some possibly reluctant politicians.

So, what will happen to RaGa if he doesn’t wins from Amethi? What will happen of AAP if Kejriwal isn’t able to make through? Though, exit polls have helped NaMo to be less anxious but he won’t be at peace today, the day before results.

Our politicians from AAP, BJP, Congress for over last 60 days grabbed all the time on our news channels, travelling, campaigning and inspiring us, the voters, that why they are the best choice for India; more importantly why the other politician is going to destroy this country. Well, all that running around must have taken its toll on their health. Arvind Kejriwal is a diabetic hence maintains his diet rather well; Narendra Modi is a frugal eater and maintains the same diet whichever part of country he is in. Rahul Gandhi is well off eating chocolates and drinking diet colas by virtue of his ‘youthfulness’.

Now, awaiting the results their brains must be giving them the jittery anxiousness, stress, depression and excitement to increase the blood pressure. All of this can play adverse effect on your health if you are a diabetic: All the stated mental status are associated with the high blood pressure (hypertension), which can lead to and make worse many complications of diabetes, including kidney diseases and diabetic eye disease. Having diabetes makes high blood pressure and other heart and circulation problems more likely because diabetes damages arteries and makes them targets for hardening. This can cause high blood pressure, which if not treated, can lead to blood vessel damage, stroke, heart failure, heart attack, or kidney failure.

Politicians and their followers with hypertension more often have:
·         Coronary artery disease (heart disease)
·         Strokes
·         Hardening of the arteries in the legs and feet
·         Heart failure

Even blood pressure that's at the higher end of normal, called prehypertension impacts your health.

What Should Blood Pressure Be if You Have Diabetes?
Blood pressure readings differ, but most people with diabetes should have a reading of no more than 140/80. The first, or top, number is the "systolic pressure”, or the pressure in the arteries when your heart beats and fills the arteries with blood. The second, number is the "diastolic pressure” or the pressure in the arteries when your heart rests between beats, filling itself with blood for the next contraction.
Care takers of our loved politicians; keep the count on their blood pressure! To treat and help prevent high blood pressure:
·         Control your blood sugar
·         Stop smoking
·         Eat healthy
·         Maintain a healthy body weight
·         Limit alcohol consumption
·         Exercise
·         Limit salt intake
·         Visit your doctor regularly

Clinically, you can term anxiety as ‘being afraid’ and happens as a result of perceived danger. This is a self- protection mechanism to alert us to and protect us from this perceived danger. Hence the body reacts and produces the symptoms of stress. Anxiety is a required protection mechanism but it turns into a disorder when a person becomes physically, psychologically or emotionally symptomatic, fearful or distraught because of it. If it does become a disorder, it can be reversed.

Appropriate stress management may be the key to avoiding conditions such as anxiety. Relaxation techniques include:
  • Breathing Exercises
  • Mediation
  • Yoga
  • Exercises always helps to avoid anxiety

Mind training in combination with diabetes management are some invaluable approach to aid the process of acceptance while easing anxiety and stress.

For people with diabetes, stress can affect blood sugars. Although mostly it is believed that stress makes the blood glucose levels rise, in some people stress appears to make blood sugars fall too. Stress affects people in different ways, fluctuating the blood sugar levels. Whatever is the case, the message has to be to learn to know how stress affects you and your blood glucose levels.

We have a stress reaction which may be an autonomic nervous system response, affecting our blood pressure, heart rate and causing sweating. But there may be other psychological effects that are not so easy to deal with, such as depression and frustration [diabetes can be very frustrating, as can be many long-term conditions!

Read our earlier blog which explains adverse effects of stress

Having diabetes and depression is the greatest negative effect on quality of life compared to diabetes or depression alone, or other chronic conditions. As per a research published in 2010:
  • People with depression were 17% more likely to develop Type 2 diabetes
  • People with diabetes were 29% more likely to have depression compared with people without diabetes
  • The risk of diabetes was greater in those with depressed mood, rising to 25% greater in those on antidepressants
  • People with diabetes had a greater risk of depression rising to 53% higher among those treated with insulin
Lifestyle changes are recommended to lower the risk of both conditions for e.g. doing regular exercises and managing weight. Generally, cognitive behaviour therapy and anti-depressant medicines are effective for people affected with diabetes as observed in people without diabetes. The depression treatment not only improves blood sugar control but an improvement in mood and weight is also observed, thereby improving quality of life. It is also well recognized that exercise helps to reduce depression, so although it may be the last thing that people feel like doing, it is more than worth it. Read our earlier blog on depression & its effects on diabetes

So, whatever the ELECTION RESULTS may be, we recommend all the politicians, their families and their massive-massive die-hard fan followers to avoid being OVER STRESSED, ANXIOUS, DEPRESSED and OVER-EXCITED; more importantly the ones having DIABETES.

Whatever the election results may be, remember what binds all of us together is our nation. Let INDIA prevail…


You can learn how to avoid diabetes by calculating your risk of type 2 diabetes which is dependent on your genetic factors and lifestyle at

Sign-up at

Stay United | Stay Healthy,

Monday, 12 May 2014


Diabetes Affects Your Memory Too

Diabetes affects your Memory...

Yes, we too got shocked reading the advancements which medical scientists are making in the world of diabetes. Recently, it was concluded that people are affected with type 2 diabetes in middle age are likely to suffer brain damage which further may result in dementia as they grow older.
The report suggests that diabetes might shrink the brain over a long period of time; this may result in reduction in size of crucial areas of brain which plays an important role in short- and long-term memory. Moreover, diabetes and high blood pressure both together appear to increase a person's risk of micro-strokes and damage to the blood vessels that feed the brain. The earlier you develop type 2 diabetes, the more likely you are to have damage.
Anyone could be at risk of dementia, if you don't take good care of yourself, it is highly possible that any of your chronic medical ailment will show its negative impact on your brain. The researchers have very categorically said, "If you've got a brain, you're at risk for dementia.
Well, midlife is actually a little grim time for people to focus on their brain health, hence you are better off if you don’t wait until it's too late to be acted upon. If a person does develop diabetes, he/ she can limit the impact by controlling the disease with diet, exercise and medication. If you have type 2 diabetes, you have an increased risk of brain damage.
The matter of fact is if you can control your diabetes well, it will reduce the damage that is being caused in your brain. The research results emphasized the need for people to adopt a healthy lifestyle in middle age or earlier.
So, the question once again arises on how you can take care of yourself to avoid getting diabetes?
1. Know your risk of getting diabetes:
  • How much you are at risk due to your lifestyle - Do you exercise regularly?
  • What do you eat?
  • Whether you smoke or drink alcohol?
  • What is your family history of diabetes?
Team at has over decades of its research have established that there are certain set patterns of getting diabetic due to above factors. The ethnicity and genes of a person combined with the lifestyle he/she chooses becomes the major factor for acquiring Type 2 diabetes

2. Once you know your Risk Status, you can be suggested for specific pathological investigations by a medical practitioner. The reports of these investigations will help to outline the present status of your health

3.      Follow rigorously and religiously, the Suggestions of Prevention,  which may include:
  • You can begin with correcting your day to day routine activities - what time you get up, what do you eat, what drinking beverage will suit you, whether or not you should eat any sweets and how sooner you stop smoking (if you do)
  • Start maintaining an exercise schedule
  • One of the major drawback we have seen in people with diabetes is that they start self-medication asking their friends, relatives and anyone whose exposure to diabetes is more of a patient of who is further known to a diabetic patient. This mentality of self-medication and following what others have said will work without any proper guidance from a medical professional. REMEMBER, IF A CERTAIN MEDICINE WORKS FOR SOMEONE YOU KNOW, IT DOES NOT MEANS THE SAME MEDICATION WILL WORK FOR YOU.  Every individual’s requirement and reactions to a medicine varies depending upon the severity and advancement of diabetes in their life.

4. Remember the word DEED, which can help you to avoid diabetes
  • D - DIET: Know what you eat
  • E - EXERCISE: Get involved in any form of physical exercises and follow it everyday
  • E - EDUCATION: Educate yourself on diabetes. The better informed will win the fight
  • D - DRUGS: Follow the medicines as suggested by a qualified medical practitioner

How can help you to tackle such issues?

Register at to know two major aspects of diabetes:
  • You will get your personalized report on your risk of type 2 diabetes
  • Based on your risk factors, a customized report on prevention of diabetes will be suggested


We will be happy to answer any of your queries related to diabetes. If you wish to get your risk assessment done for type 2 diabetes, just sign-up at

Singhal Diabetic Clinic - A trusted name in diabetic prevention which is serving for over two decades
As the old saying goes, prevention is better than cure, your knowledge towards your own body and the lifestyle you chose determines your future. Get your personalized report on the risk of diabetes. If you have any queries, we will be pleased to assist you.

Dr. M Singhal
Phone: +91-1334-224625 | Mobile: +91-9837178358

Sunday, 4 May 2014

Be The Diabetes Diet Queen - Guest Article by Mrs. Babita Gupta

मधु मेह के सामान्य व्यंजन 

मधुमेह मनुष्य के खून में शुगर की मात्रा अधिक हो जाने वाली बीमारी को कहा जाता हैइस बीमारी के कुछ 
सामान्य लक्ष्ण निम्न हैं:
  • मनुष्य का शरीर धीरे धीरे कमजोर होना 
  • मूत्र का बार - बार होना
  • शरीर में थकान और पैरों में दर्द का होना
  • मुख से दुर्गंध का आना
  • घाव का देरी से भरना
  • पसीना कम होना  
  • बार बार प्यास लगना 
इन लक्षणों के पाए जाने पर शीघ्र रक्त परीक्षण करवा कर मधुमेह को सुनिस्चित करा लेना चाहिएयदि आपको मधुमेह है तो घबरायें नहींसंयमपरहेजशारीरिक व्यायाम तथा पथ्य से इसे आसानी से नियंत्रित किया जा सकता है|

यह बीमारी लाइलाज है लेकिन उचित भोजन अपना कर एवं नियमित व्यायायाम से शीघ्र ही स्वास्थ्य लाभ पाया जा सकता है

पेश हैं कुछ बहुत आसान व्यंजन विधियाँ जो मधुमेह में लाभप्रद हैं:

कच्चे पपीते का सलाद

  • एक कच्चा पपीता
  • नमक
  • तेल (सरसों अथवा ऑलिव आयिल)
  • काली मिर्च 
  • नींबू 


धुले हुए पपीते को छी कर उसके डेढ़ इंच लंबे और डेढ़ इंच चौड़े  टुकड़े काट लेंफिर उन्हें थोड़े से पानी में 
नमक डाल कर नरम होने तक उबाल लें

अब पपीतों को पानी से छान कर एक नॉन-स्टिक पेन में थोड़ा सा तेल डाल कर दोनों तरफ से सेंक लें|  

सिंके हुए पपीतों के टुकड़ों में थोड़ी सी काली मिर्च और नींबू का रस मिला लें|

तैयार है पपीते का स्वादिष्ट एवं सेहतमंद सलादइसके रोज़ाना खाने से शरीर को काफ़ी फ़ायदा होता है|

करेले की भुजिया 

  • करेला
  • तेल (सरसों अथवा ऑलिव आयिल)
  • हल्दी
  • मेथी 
  • सौंफ
  • प्याज़  
  • काली मिर्च  
  • नींबू 

करेलों को गोल टुकड़ों में काट कर उसमें नमक और चुटकी भर हल्दी मिला कर आधे घंटे के लिए अलग रख दें|अब करेलों को पानी से धूल कर रख लेंएक कड़ाही में तोड़ा सा तेल गरम करें उसमें एक चुटकी मेथी और एक 
चुटकी सौंफ का तड़का लगाएँ और कटे प्याज़ डाल कर दो मिनिट भूनेंअब उसमें करेला और स्वादानुसार 
नमक डाल कर दो मिनिट तक और भुन दें

धीमी आँच पर अब करेले को ढाक कर पाँच मिनिट पकनें देंपकने के बाद उसमें काली मिर्च पाउडर और नींबू का रस मिला कर गरमा गरम सर्व करें

नोटकच्चे करेलों को उबाल कर उसका पानी नियमित सेवन करने से भी मधुमेह काफ़ी नियंत्रित रहता है

करेले और पपीते का नियमित सेवन मधुमेह के लिए लाभदायक है

Written By:
Mrs. Babita Gupta 
Hyderabad, Andhra Pradesh

Married to a retired armed personnel with whom she had the opportunity to travel across India learning new dishes and exploring their nutritional values. She loves to read new culinary skills and experiment on different food segments. Adoring her life are her three children and a grand children for whom she loves to cook. 


If you too have any favourite recipe of yours which is beneficial in Diabetes, it's time to share it with world. B'coz their is nothing better than sharing the joy of good food. 

Email us your recipe, about yourself and your photograph at 

An initiative by
All rights reserved by Singhal Diabetes Clinic