Eating For Your Blood Sugar: Easy Protein-Packed Indian Recipes

Blood sugar balancing. You never really think about it, until you have to. Maybe you’ve been thinking about it since you learned about the importance of blood sugar management here, or because a family member or doctor mentioned it to you.  If you've recently started thinking about blood sugar management, you're likely feeling motivated to make some changes. You know what I think the best and easiest place to start is? Your diet. You eat every day, and food and nutrition impact your body more than anything else.  The good news is that you probably don't need to go to a mall, or a supermarket with a long grocery list to get what you need. Many blood sugar-friendly ingredients and food items are already a part of your kitchen pantry! Not only that, but there are so many delicious and satisfying ways to incorporate them into your meals. This is especially true for breakfast, the most important meal of the day. A well-balanced breakfast sets the tone for your entire blood sugar profile. Which brings me to this specific blog. We’re here today to explore the world of some simple Indian breakfast recipes that you can make to keep your blood sugar stable, and your taste buds happy!  Meal #1: Rajma + almond flour chapatis  Rajma is an ideal source of protein, while almond flour has a high fibre content. Protein helps slow digestion to prevent blood sugar spikes, while fibre helps regulate insulin sensitivity. I reaffirmed my faith in this meal when I came across Karan Sarin talking about how almond flour chapatis affected his blood sugar levels while wearing a Continuous Glucose Monitoring (CGM) tracker. This one’s tried and tested guys! Meal #2: Smoothie bowls with a full scoop of protein powder + nut butter  Quick to make, easy to customise, and absolutely delicious! These high-protein smoothie bowls are a great way to combine protein, healthy fats from nuts and seeds, and fibre from fruits and vegetables to slow down sugar absorption. With a smoothie base combined with my Cosmix No-Nonsense Protein Mix, I just add some mangoes to it in the summer, strawberries in the winter, and frozen bananas all year round! It keeps me energised throughout the day and helps me avoid afternoon crashes. Meal #3: Chickpea cutlets AKA my favourite go-to evening snack! Chickpea cutlets are a great way to incorporate more fibre into my diet. Not only does this meal help regulate blood sugar by slowing down the absorption of carbohydrates to avoid spikes and crashes, but it also aids digestion by keeping my gut healthy.   Meal #4: Nuchinunde and peanut chutney   Nuchinunde, or dal dumplings, is a dish from Karnataka that I’ve been eating ever since I was a child. Back then, my grandparents would serve it to me with ketchup, but as I’ve grown up I’ve substituted it for homemade peanut chutney. It’s absolutely delicious! Nuchinunde can be steamed or fried, but what’s more important to note is their high lentil content. One way in which we can measure a food’s impact on our blood sugar is through a global ranking system called the glycemic index (GI). Lentils generally have a low GI, which means that instead of causing shark spikes in your blood sugar, they have a slow, gradual effect. Moreover peanuts themselves also have a low GI rating, meaning they cause minimal spikes in blood sugar too! Meal #5: Tofu bhurji + bread  Tofu is the holy grail of all vegan foods, and the biggest reason for this is its high protein content, which helps with satiety and reduces cravings. This can have a good indirect effect on blood sugar control by preventing overeating and excessive calorie intake. Also, tofu itself has a very low glycemic index (GI), meaning it causes minimal spikes in blood sugar levels. As for the bread to be paired with it, I try to look for bread that is high in fibre, whole-grain, and lower in GI. You don’t have to necessarily eat these in the morning, they can be consumed for lunch/dinner/evening snacks, or wherever else you’d like. I’ll leave the timing up to you. All that really matters is knowing how accessible managing your blood sugar can be, and staying consistent with it! 

Behind The Scenes of How Spirulina Is Extracted

Hi! It’s Vibha, the co-founder of Cosmix. Let me give you a glimpse into what happens behind the scenes of the making of Bring Me Bliss, a Cosmix superfood blend you all love and enjoy so much. I’ll share some fun information on how we cultivate and extract one of its ingredients, blue spirulina. It is an adaptogen that protects your body against oxidative stress and also gives the magical blue colour to Bring Me Bliss. We also use blue spirulina in the peanut bars we give to kids from Kolala, to help them overcome malnourishment under our #CosmixNutritionForAll Program. Now, let me give you a virtual tour of how we cultivate blue spirulina. Step 1: Spirulina is an algae. So, an alkaline culture solution with nutrition is poured into a wide shallow culture pond, which is stirred by gentle streams. This allows spirulina to carry out photosynthesis and to multiply. Step 2: Multiplied Spirulina is then allowed to grow and develop. The density of the culture ponds is checked frequently till it drops to 4 cm and the pH levels are low. Step 3: The spirulina is then filtered out from the ponds and taken for drying. Step 4: The thick spirulina is spread like noodle shapes on a platform powered by a solar panel that allows it to dry. Step 5: LASTLY, the dried flakes are then ground to powder form, which we add to our favourite mix - Bring Me Bliss. Fascinating, isn’t it?  If you want some help in managing daily stress, try incorporating Bring Me Bliss into your daily routine. It can help you in addressing stress, whether the source is physical, chemical or biological. It provides a complete sensorial experience - through look, smell, taste and even texture - all to bring you one step closer to Bliss.

From Whey to Plant Protein: Smoothening Your Transition

Hi! If you’ve been engaging in those whey protein vs plant protein discussions in your head, and want a clear conclusion to this now, you're in the right place. Let us break this down for you. Most of us consume protein to fuel our bodies and support our holistic well-being. For some people, whey protein is the way to go. But for others, there can exist three levels of issues  - lactose sensitivity, allergies or intolerance. As the effects of lactose sensitivity and intolerance aren’t as severe as allergies, people may not even be aware of their problems with sweeteners, fillers or other ingredients present in whey protein.  But if you’re someone who’s aware of your issues, you might've been thinking about making the switch to plant protein. This transition isn’t the easiest thing in the world, but that’s why we’re here to help. We spoke to Malavika Siddharth, a certified nutritionist and the founder of Hello Tempayy, India’s leading Tempeh producer. Here’s how it went! Cosmix: Hi Malavika! How’s it going? Malavika: All good, can’t complain :) C: That’s great to hear! We’re here today to answer the age-old question many of our readers have: Is plant protein better than whey? Thoughts? M: Hmm, I don't think I can answer that in general terms, but I can speak about my own experience. With a personal struggle with GERD or Gastroesophageal reflux disease for years, my journey as a fitness and nutrition coach with whey protein wasn't the best. Despite not being sensitive to lactose in general, I quickly discovered whey protein did not suit me, mostly because of its issues surrounding slow digestion and its potential to aggravate hormonal issues in some women. Not all protein powders are made using the best quality ingredients.  But after making the switch, I started seeing that my body was better suited to digest plant-based protein than whey protein. C: What were some of the issues you faced in the first couple of weeks after switching to plant protein? M: Well if anyone who’s been a long-time user of whey tries switching to plant protein for the first time - the first thing they’ll notice is the difference in texture. I remember some of the hurdles my husband faced when he was trying to switch a couple of years ago. C: Oh? Like what? M: He’d keep coming to me and saying “This texture feels a little chalky, no?” C: It very often does. But you know why that is? M: Of course! This texture is a result of the rice and peas isolates that most plant-based proteins use to formulate their base. Also, the key difference between whey protein and plant protein is that since whey is made of milk, it dissolves much smoother in liquids than plant protein. This issue also exists because many plant-based protein powders, like you guys, try to keep the mix as clean as possible without any additives. C: Awh, thank you for noticing Malavika! You’re absolutely right about that. But despite all the hurdles, you continue to use plant-based protein. Why is that? M: Well, there are so many plant-based protein benefits that are important for me. Plant protein is generally easier to digest, making it a good choice for those with sensitivities or digestive issues, like me. C: And as a result, it’s also a great way for lactose intolerant, or vegan people to ensure that they’re being respectful of their bodies as they hit their protein goals every day. M: Yes, exactly! Another reason is that some plant protein powders avoid the usage of fillers, gums, or artificial sweeteners which can unknowingly be digestive triggers for some people. C: Yes! We also avoid adding any extra gums or emulsifiers for the same reason.  M: I love that. I also really appreciate brands that are super transparent about their products. I made a reel about all the things you should look out for while picking the right protein for you. But for me to get all that I need, first brands need to be open about their mixes and not shy away from third-party testing to prove it to the world.  C: That’s very understandable. It’s only after you’re sure about the protein you’ve picked that can you start experimenting with how you should have it. We often get questions from our customers about this. Do you have any tips for them? M: Oh I’m a BIG believer in the concept of eating my protein. I think the non-sipping element of foods helps the protein go down easier and makes the consumption so much more fun! You can try incorporating plant-based protein into meals, like blending it with yoghurt to make high-protein fruity popsicles, adding it to your morning smoothies, or making overnight porridge like I do. C: Ah yes, we’ve seen that recipe! Eating your protein is a great concept that more people should be open towards.  M: Yeah! I always tell my clients to savour and engage with their protein, rather than chugging it down. The process of consuming protein doesn’t have to be something you punish yourself with. Being creative with your recipes goes a long way in helping you stay consistent with your protein intake! C: That makes a lot of sense! You’ve given us a lot to think about Malavika, and brought us here to a great place for us to start! Do you have any last words you want to leave our readers with? M: I think one thing everyone should remember is that delicious doesn't always equal healthy. While it may not perfectly mimic whey's taste, plant protein’s benefits and clean ingredients make it SUCH a worthwhile switch. The beginning may seem hard sometimes, but your health and body will thank you for it in the future! C: That’s a solid response, we appreciate it!  There you have it, folks! You are now equipped with all the knowledge you need about plant-based protein benefits to dip your toes into our world. If you’re confused about where to start, which would be very understandable, we offer a pack of assorted single-serve sachets that you can try to get your taste buds accustomed to.  If you have any questions about plant protein, or protein in general, don’t hesitate to reach out to us @cosmixwellness on Instagram. We’re always available for you! About Malavika (@mfitmlife on Instagram):A certified nutritionist, entrepreneur, and mom on a mission to empower others. Malavika's journey – from stay-at-home mom to fitness influencer and founder of Hello Tempayy –  is a testament to her dedication to health and wellness. Inspired by her daughter's autoimmune disorder, she created Hello Tempayy to provide a high-quality, plant-based protein source free from lactose, preservatives, and artificial colouring. Her purpose? To equip the world with all the information and knowledge they need to be able to take care of themselves. 

The Beginner's Guide to Protein Powder

The world of protein powders can be intimidating, overflowing with jargon and conflicting advice. We get it. If we were you, we would be overwhelmed too!  But fear not, we’re bringing a simple guide to equip you with all the knowledge you need to confidently explore protein powders and unlock their potential to integrate into your healthy lifestyle. Ready? Let’s start with the basics. Is protein only for people going to the gym? We’re going to burst your myth and tell you that protein powder is NOT solely for gym enthusiasts. It's an essential part of a wellness journey for anyone seeking to optimise their health to their full potential. And here’s how protein shines: 1: Helps with blood sugar management: While we NEVER recommend substituting a healthy meal with protein, consuming protein before your meals can reduce appetite and hunger levels. When people try to understand how to lose weight using protein powder, this characteristic of protein is what they have in mind. Unlike carbohydrates, protein takes approximately 3-4 hours to fully digest. This means that it causes a slower rise in blood sugar levels compared to sugary foods, which helps prevent blood sugar spikes. 2: Boosts Metabolism, and helps with food management: Protein makes us feel full, reducing cravings and helping us eat less as a whole. This unique ability of protein can be very useful – it helps avoid overeating, keeps the appetite in check, and can even help manage our weight by cutting the need for persistent snacking. 3: Muscle-Building: Protein is the foundation for muscle-building. It provides the essential amino acids your body needs to repair micro tears caused by exercise - leading to bigger and leaner muscles. But how do I even start? Now that you know the benefits, let’s talk about choosing the right protein for you. Protein comes in two major categories: Whey Protein, and Plant-Based Protein. Whey protein is a protein supplement that is primarily derived from milk. Plant protein is simply protein derived from plants like peas, beans, lentils, nuts and seeds. This subtype is generally preferred by people who have a lactose-sensitive stomach or those who prefer to consume protein in its cleanest and most natural form or prefer a more vegan dietary approach.  But how much protein powder should I take daily? You know the crazy thing about protein? Technically, there can be no standard answer for this question. Unlike a one-size-fits-all approach, protein intake should be personalized. Your individual needs depend on factors like activity level and fitness goals. But to answer this question in simple terms - The key is to avoid obsessing over every gram. Be easy and calm about your meals, and the consequent protein intake. Most Indian foods already contain great protein sources. The biggest and main advantage of protein powder is how palatable and easy it is to track your daily intake.  Here at Cosmix, we recommend 38g of protein powder per serving for regulars, but if you’re just starting, you can start with 20g or even less. Be patient with your body as it starts getting used to protein and its effects. Results don’t come overnight, and neither does the discipline to stay consistent! But to build consistency, we always encourage people to be creative with the recipes they pick! Supplementing your health with protein doesn’t mean that your liquids should do all the heavy lifting. As you’re starting with protein, try blending in a banana with your water to help make your drink creamier and easier to consume! While there’s always the ever-trustworthy mixing in water, you can also try adding it to smoothies, shakes, yoghurt or even bake high-protein pancakes with it! If you ever find yourself running out of fun ways to experiment with your protein, you can check out our recipes highlighted on our Instagram page. Can I really have protein powder every day though? For us to answer this, you need to be sure you’re using a good protein powder. Pick something with no sugar or additives, so you’re not hurting your overall health. Also, if the thought of eating protein powder every day feels a little too overwhelming at the start, don’t hesitate to switch it up with other protein sources - like tempeh, tofu, lentils, or meat-based foods. Have fun with it! Supplements are not meal replacements, they are boosters to close & strengthen the loop of your holistic health.  Is taking protein powder safe? Finally, we cannot finish this article without addressing one of the biggest concerns that most people have. Many people often confuse the effects of purine-rich proteins with the effect of protein powders in general. This gives rise to a very common misconception that makes them think that all protein powders cause uric acid buildup, causing a rise in kidney or gut issues.  We spoke to Gauravi Vinay, an ASCM-certified clinical nutritionist, about safety concerns surrounding protein, and here’s what she had to say: “Protein doesn’t cause any kidney or liver issues unless they already exist. Bad protein powders can aggravate pre-existing issues if left untreated, but protein in itself cannot create such problems out of the blue.”  To end this blog, we’d like you to remember one final thing. Protein powder is a valuable supplement, but it cannot, and shouldn't replace a balanced diet. Eat well, incorporate some movement in your life, and get a consistent good night’s sleep, to see the magic happen! Do consult with a healthcare professional if you have any pressing questions about incorporating protein powder into your routine. Additionally, if you have any more questions about protein, or health and wellness in general, hit us up @cosmixwellness on Instagram. We’re always here to help!