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.

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!

Blood Sugar Management 101

Have you often heard from your parents, or grandparents or even your friend that they need to get their blood sugar in control? Growing up, I always thought only people who are at risk for diabetes need to be wary of their blood sugar. But when I started my own wellness journey I realised that it may not be the case. Blood sugar management is an essential for everyone (yes, not just for the middle aged) and it is connected to everything - weight, metabolism, acne, brain fog and more. In this article, I’ll explain the science behind blood sugar and why it is important to get it in balance.   Let’s start with blood sugar basics   Chapter 1: Glucose, our primary source of energy   We need energy to stay alive, and we get this from the food we eat - more specifically, glucose. Most of the food we eat is made up of glucose - broccoli, banana, bread, they all have it! When we eat food, our body starts to break down the carbs into glucose. The glucose travels through our bloodstream to cells where the glucose is further broken down (this process is called glycolysis) and releases energy in the form of ATP (adenosine triphosphate), or simply “energy currency” of the cell.  Chapter 2: Insulin - the key to locking away glucose  Insulin is a hormone released by our pancreas when glucose enters our bloodstream. Insulin acts like a “key” that helps glucose enter our cells. Our cells have tiny doors, called receptors, and insulin binds to these receptors which signals the cells to open and allow glucose in.   When there is excess glucose that our cells do not need, insulin stashes it away as glycogen in our liver and muscles to keep it out of circulation and protect us from damage. Whenever our body needs glucose, during exercise or in between meals, our body releases glycogen stores by quickly converting it back to glucose.  When things start to become troublesome When we consume carbs too quickly our blood sugar tends to spike. And as we learnt above, when this happens insulin, the “key”, is released to “lock” away the glucose in our cells so that it is not floating free in our bloodstream. But what happens when on a regular basis we consume more glucose than insulin can stash away? Insulin starts storing the excess glucose in our liver and muscles and when these stores fill up, the glucose gets converted into fat. These frequent glucose spikes overwhelm our body’s insulin response over time, making our cells resist the insulin, a.k.a insulin resistance. Due to this, our body produces even more insulin for the increased glucose that is floating around in our bloodstream. This persistent elevation of insulin levels is identified as the underlying factor contributing to conditions like obesity, type 2 diabetes, PCOS, and other health issues in the long run. (1) Balancing, a delicate act   We should strive to avoid increasing our glucose levels by more than 30 mg/dL after eating.  The goal is to flatten the spikes, whatever your fasting level is, because it’s the variability caused by spikes that is most problematic. It’s years of repeated daily spikes that slowly increase our fasting glucose level, a pattern we discover only once that level is classified as pre-diabetic. By then, the damage has already started. Another way to describe flattening your glucose curves is reducing glycemic variability. The smaller the glycemic variability, the better your health will be. (2) Some simple methods to reduce the spike  Front-loading protein at breakfast - We've often heard of eating till you are 80% full and leave some space and while this stands true for other meals, what has helped me is eating breakfast till you're feeIing full and then a little more. Eating a big breakfast full of protein and fats, helps me power through the day and manage cravings. As protein and carbs do not break down so quickly, they help you feel full for longer and increase satiety.  Strength training - Strength training has been an absolute game changer in my road to balancing blood sugar spikes, take it from a girl who hated lifting weights. Our muscle is the most insulin-sensitive tissue in the body, so more strength training = more muscle = more insulin-sensitivity! (3) Herbs to regulate blood sugar -  Cinnamon is known to not only increase insulin sensitivity and help with PCOS, but also support glucose transportation and utilisation in our cell. (4)  Having more fibre rich meals - Unlike carbs, fibre isn’t broken down into glucose by our digestive system. It creates kind of a viscous mesh in the small intestine, making it harder for glucose to make it through to the bloodstream and thus delaying the glucose spike.    I’ll have a lot more blogs on this topic since it’s quite complex and vast. For now, I hope you enjoyed learning about the basics.   Disclaimer: This blog is intended for educational purposes only and does not include any product promotion. We strive to provide accurate and unbiased information and readers are encouraged to conduct further research or consult a professional before making any decisions based on the information provided in the blog.     Citations:  (1) Rojas J, Chávez M, Olivar L, Rojas M, Morillo J, Mejías J, Calvo M, Bermúdez V. Polycystic ovary syndrome, insulin resistance, and obesity: navigating the pathophysiologic labyrinth. Int J Reprod Med. 2014;2014:719050. doi: 10.1155/2014/719050. Epub 2014 Jan 28. PMID: 25763405; PMCID: PMC4334071. (2) Sparks JR, Kishman EE, Sarzynski MA, Davis JM, Grandjean PW, Durstine JL, Wang X. Glycemic variability: Importance, relationship with physical activity, and the influence of exercise. Sports Med Health Sci. 2021 Oct 11;3(4):183-193. doi: 10.1016/j.smhs.2021.09.004. PMID: 35783368; PMCID: PMC9219280. (3) Mads K. Holten, Morten Zacho, Michael Gaster, Carsten Juel, Jørgen F.P. Wojtaszewski, Flemming Dela; Strength Training Increases Insulin-Mediated Glucose Uptake, GLUT4 Content, and Insulin Signaling in Skeletal Muscle in Patients With Type 2 Diabetes. Diabetes 1 February 2004; 53 (2): 294–305.  (4) Alam Khan, Mahpara Safdar, Mohammad Muzaffar Ali Khan, Khan Nawaz Khattak, Richard A. Anderson; Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes . Diabetes Care 1 December 2003; 26 (12): 3215–3218.