Latest news with #Fitelo
Indian Express
3 days ago
- Health
- Indian Express
Here's why you should never add sugar to your aam panna
Aam panna, a tangy and refreshing summer drink made from raw mangoes, is a staple in many Indian households during the scorching summer months. Umang Malhotra, clinical dietitian at Fitelo, shared that it is prepared with raw mango pulp, mint, roasted cumin, black salt, and sometimes a bit of jaggery. This vibrant green drink is cherished not just for its taste but also for its cooling, hydrating, and electrolyte-restoring properties. It also helps reduce body heat, and aid digestion—making it a natural remedy against the harsh effects of summer. To cut through the acidity, people tend to add a pinch of sugar into the mix. However, Malhotra said that adding refined white sugar to aam panna can quietly undo many of its health benefits. 'While sugar might enhance the flavor and appeal to those with a sweet tooth, it actually works against the body's hydration mechanism. Refined sugar increases insulin levels, which in turn causes the kidneys to flush out more sodium and water. This results in a net loss of electrolytes and fluid ironically, the very thing aam panna is meant to replenish,' he said. In fact, he added that sugar causes an osmotic effect in the body, drawing water out of cells into the bloodstream to dilute excess glucose, thereby dehydrating cells and tissues at a deeper level. 'Excessive sweetness dulls the drink's ability to soothe the gut and can even contribute to bloating and indigestion,' said the dietitian. To truly enjoy the benefits of aam panna, Malhotra recommended that it is best to avoid refined sugar altogether. Instead let the natural tang of the mango shine through. Adding ingredients like roasted cumin, mint, and black salt not only enhances the flavor but also boosts the drink's digestive and cooling properties. Here's a quick recipe to enjoy this cooling drink: Raw mango – 500 grams Sugar – 500 grams Mint leaves – 1 cup Sweet tulsi leaves – 1/2 cup (optional) Salt – 2 tsp Black salt – 2 tsp Roasted cumin – 2 tsp Black pepper – 1 or 2 tsp Cardamom – 7 to 8 Ginger – 1 inch piece Finally take 2 to 3 tbsp mango panna in a glass, add water and some ice to it and the mango panna is ready to be served.
Indian Express
04-05-2025
- Health
- Indian Express
Are eggs the 'most overrated health food' in the world?
Nutritionally, eggs are a complete protein source, offering all essential amino acids. While often labelled a 'superfood' due to their nutrient density, some consider eggs overrated, especially those concerned about chronic diseases, cholesterol, or pathogen exposure. Curious, turned to a health expert to understand whether such claims have any merit. View this post on Instagram A post shared by Theo Bergmann | Certified Health Coach (@_theobergmann) Where did the confusion stem from? Umang Malhotra, clinical dietitian at Fitelo, told that eggs are one of the most widely consumed and debated health foods in the world. 'The controversy around eggs feeding pathogens stems mainly from theories in alternative health communities, suggesting that certain components in eggs such as growth factors and specific proteins could potentially support the growth of harmful bacteria, viruses, or even yeasts in compromised gut environments,' he said. According to him, this claim is not widely supported by mainstream science. 'There is currently no strong clinical evidence directly proving that egg consumption feeds pathogenic organisms in the human body under normal health conditions,' came his remark. What does science say? Quoting a 2022 study published in Nutrients, Malhotra said that moderate egg intake did not negatively impact gut microbial diversity in healthy adults. In fact, eggs contain nutrients like choline, which is essential for liver and brain health, but when metabolized by certain gut bacteria, it can produce trimethylamine-N-oxide which is linked to cardiovascular disease in some studies. However, the dietitian pointed out that the gut's microbial balance plays a bigger role than the egg itself, and individuals with a healthier gut microbiome may not experience the same effects. Thus, the 'pathogen feeding' concern seems more theoretical unless the individual has pre-existing dysbiosis or a compromised immune system, in which case dietary choices should be more personalized. Eggs contain nutrients like choline, which is essential for liver and brain (Source: Freepik) Why you should include eggs in your diet Malhotra said that one large egg provides about 6–7 grams of high-quality protein, with an Amino Acid Score of 1.0, which is the highest possible, at par with dairy and meat. 'The albumin (egg white) contains the bulk of the protein, primarily ovalbumin, while the yolk provides lecithin, fats, vitamins A, D, E, and B12, as well as choline — vital for cellular and nerve function,' he added. Alternatives (..for skeptics) Despite these benefits, if you are still cautious about eggs (due to ethical, digestive, or microbial concerns), you may choose other high-quality protein sources such as: • Lentils and legumes (incomplete proteins but can be combined for full amino acid profile) • Chia seeds and hemp seeds (rich in omega-3s and complete proteins) • Tempeh and tofu (fermented soy products with gut-friendly properties) • Quinoa (a rare plant-based complete protein) • Organic Greek yogurt or paneer (for vegetarians) • Lean chicken breast or fish like salmon for omnivores 'Some protein sources to approach with caution especially in the context of gut or immune issues include highly processed meats, casein-heavy dairy, and excessive whey protein isolates, particularly those containing additives or artificial sweeteners, as they may disrupt the gut microbiome,' said Malhotra.
Indian Express
26-04-2025
- Entertainment
- Indian Express
Former Miss World contestant Pooja Chopra reveals why she doesn't like fad diets: ‘Gulab jamun or ras malai, I can eat it all'
Pooja Chopra, who recently gained attention for her performance in Netflix's Khakee: The Bengal Chapter, shared the diet and fitness secrets behind her toned and slender physique. Stressing that she is not a fan of fad diets, the former Miss India World 2009 (who later went on to represent India at Miss World 2009) said, 'I don't try fad diets because I know what works for me and what does not. Why should I take a chance? I take immense pride in saying that I have never ever fallen prey to anything – be it a fad diet or anything else.' Taking a cue from her admission to HT Lifestyle, we reached out to Umang Malhotra, clinical dietitian at Fitelo, to learn more about fad diets. 'Such diets often promise quick weight loss but come with hidden downsides. They typically cut out essential food groups, leading to nutrient deficiencies and a slowed metabolism,' he said. He added that while results may appear quickly, they're usually short-lived. 'Skipping major food groups for fast weight loss can harm your metabolism and immunity. It is essential to consume a balanced diet that includes a variety of nutrients, which is key to long-term wellness and sustainable results,' he told Diet secrets: daily meals to holiday indulgences When it comes to her diet, she eats everything but in moderation. 'I don't over-indulge. I have to eat every 2-3 hours. It could be a banana, cucumber, chocolate, or something else. I like to eat till I am almost kind of full, but I don't overeat,' said the actor. As someone who 'hates being habituated to anything in her life', she drinks chai on alternate days and indulges in the occasional dessert on holidays. 'If I am on a holiday, I don't stop myself. Gulab jamun or ras malai, I can eat it all. But, I stick to healthy eating at home,' is her go-to mantra. View this post on Instagram A post shared by Pooja Chopra (@poojachopraofficial) Giving us a peek into her daily diet, Chopra shared that she likes to start her mornings with coconut water. 'It hydrates me, and it is cool. Breakfast is very healthy. It could be sweet potato paratha, upma, avocado toast, or idli-dosa.' Since she is allergic to gluten, there's no wheat at home. 'I only eat ragi roti or brown rice with dal or sabzi for lunch. Dinner is a salad with chickpeas, broccoli, or any other vegetables, or a soup with beetroot and tomato, or with spinach, around 7.30 pm. I also drink vegetable juice in between my workouts and meals. It is made of cucumber, beetroot, and carrot. This is before lunch. I can also have a protein shake after a workout,' said the actor. According to Malhotra, Pooja Chopra's diet is refreshingly balanced as she avoids fad diets, eats every few hours, and listens to her hunger cues, which is great for metabolism and sustainability. However, relying heavily on salads or vegetable juice at night might lack protein diversity and long-term satiety. Her mindful approach to moderation and routine hydration stands out, but adding more varied protein sources could make it even more wholesome. Fitness routine Chopra shared that she works out five days a week and gives her body rest for two days. 'I work out in the gym, but I get bored, so my trainer has come up with different types of routines. Sometimes it is swimming or kickboxing, and other times, weight training or MMA (Mixed Martial Arts).' 'I love spinning and how it makes my body feel the next day. I can feel the pain in my abs, my glutes, my entire lower body, she added. Chopra is also excited about starting badminton and squash sessions in the upcoming weeks.
