'Excess fat acts as a barrier to insulin'

Whenever I drink milk, I get a slight stomach ache, nausea, and burps. What can I have instead for calcium?
Neha Pandita

Lactose intolerance occurs when the body doesn't produce enough lactase — an enzyme that helps digest the milk sugar — lactose. Medical testing for lactose intolerance is not necessary. You can detect it yourself. The symptoms of lactose intolerance occur 30 minutes to two hours post the consumption of milk or milk products. You are already experiencing some of them. Worry not! Lactose intolerance doesn't mean you have to stay away from all dairy products. You may still be able to have yoghurt, chaas, lassi, mishti doi, and hard cheese like swiss and cheddar. Yoghurt contains live and active bacteria which breaks down the lactose into lactic acid thereby unloading your intestines from the burden of producing lactase,making it easier for you to digest it. Frozen yoghurt, however, doesn't contain these bacterial cultures and should be avoided. For adequate calcium intake, try fish with soft bones like salmon and sardines, dark green leafy vegetables like spinach, turnip, and broccoli, soyabean, sesame seeds (tahini), almonds, and kidney beans.

I have PCOD and am borderline diabetic. Does this mean I need to switch to a low GI diet?
- Esha Thakkar

Excess insulin and excess body fat have conspired to get you stuck in this vicious cycle. Here's how. Excess fat acts as a barrier to insulin and prevents it from doing its job, leading to insulin resistance or wastage of insulin in the body. High levels of insulin in the blood then ushers in its detestable friends — diabetes and Polycystic Ovarian Disease — making it more difficult for you to manage the insulin and excess fat.

The way to get rid of these two isn't just switching to a low GI diet. You need a diet that helps you shed the excess fat too. Carbohydrates are not the real culprits, it's blood sugar. Your best bet is portion control and frequent meals. Larger gaps between meals result in bigger hunger pangs and larger appetites. If you eat more food in one go, your body will secrete more insulin at that time and then get stuck peddling the same vicious cycle again. Eat smaller meals at regular intervals so you don't end up eating larger ones, spiking your blood sugar levels. Exercise and do cardio daily to help you burn more calories. Drink plenty of water and get adequate sleep.

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