Latest news with #GarimaGoyal
Time of India
16 hours ago
- Health
- Time of India
Cashews and blood sugar: What every diabetic should know before snacking
Cashew nuts are popular because they taste rich and creamy and have good nutrients. People wonder if cashews make blood sugar go up quickly. Clinical dietitian Garima Goyal says eating a small bowl of cashews causes only a moderate blood sugar spike. Why does this happen? A 75-gram bowl of cashews has about 20 grams of carbs. Out of that, 3 grams are fiber, so the body gets about 17 grams of useful carbs. But cashews are still high in calories — around 440 in that amount, according to the Indian Express. Unlike other sugar spike culprits like bread and pasta, cashew's calories are not sourced from carbs. They raise blood sugar levels at a slower pace, with it's Glycemic index being a lowly 22 and it's Glycemic load also timid. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like A Brand New Small Electric Car For Seniors (The Price May Surprise You) Electric Cars | Search Ads Undo Good nutrients in cashews help control sugar Cashews also make digestion slower, making you fuller for longer intervals and discouraging overeating. Cashews are a source of not just protein and healthy fats , but also oleic acids which counters swelling of the body. It's fat rich nature makes cashews good for metabolism management and for diabetics, according to an Indian Express report Eating too many cashews can add calories and cause weight gain. If eating large amounts, it's better to eat cashews with fiber-rich or protein-rich foods like vegetable salad or yogurt to balance blood sugar, as per the report by Indian Express. Live Events ALSO READ: Biohacker Bryan Johnson replaces his entire plasma with albumin in bold anti-aging move What's inside a small handful of cashews? If you eat about 28 grams which is 1 ounce or a small handful, of dry-roasted cashews without salt, here's what you're getting: 163 calories 9 grams of carbs 1 gram of fiber 1 gram of sugar 4 grams of protein 13 grams of fat 3 grams of saturated fat Only 5 mg of sodium 10 mcg of Vitamin K 139 mg of phosphorus 74 mg of magnesium 2 mg of zinc Additional health benefits of cashews Cashews have healthy fats that are good for your heart. These fats can help lower bad cholesterol. Cashews also have fiber, which helps you feel full and may stop you from overeating, as per the report by EatingWell. Cashews have natural plant compounds that are good for your health. These help protect your body from long-term diseases. Cashews also help keep your bones strong because they have vitamin K, magnesium, and phosphorus, says Verywell Health. FAQs Q1. Can people with diabetes eat cashews? Yes, but in small portions. Cashews don't raise blood sugar quickly, so they are safe in moderation. Q2. Do cashews spike blood sugar levels? Not much. Cashews have low carbs and a low glycemic index, which means they don't cause a big sugar spike.
Indian Express
06-06-2025
- Health
- Indian Express
The ‘3-2-1 rule' can prevent overeating; here's how this structured approach works
Most people eat until they feel full, but research suggests that stopping earlier may lead to better digestion, weight management, and overall health. This is where the 3-2-1 rule, which helps to understand satiety and promote mindful eating habits, comes in. According to clinical dietitian Garima Goyal, stopping before feeling full benefits metabolism and digestion. The 3-2-1 rule is a structured approach to controlling food intake and preventing overeating: 3 minutes: Pause before eating to assess your hunger levels. This step helps distinguish between true hunger and emotional or habitual eating. 2 minutes: Slow down while eating by chewing thoroughly, savouring each bite, and putting down utensils between bites. 1 minute: Stop eating before feeling full and wait for satiety cues to kick in. By following this rule, individuals can develop greater awareness of hunger and fullness signals, leading to better portion control and healthier eating habits. The science of satiety The sensation of fullness is regulated by the gut-brain axis, a communication system between the digestive system and the brain. 'It takes approximately 15-20 minutes for the brain to register fullness after eating begins, as observed in Appetite (2010). By stopping a few bites before feeling full, the body gets time to process satiety signals, preventing overeating,' said Goyal. The role of chewing and digestion Chewing food slowly enhances digestion by: *Breaking down food more efficiently, aiding nutrient absorption, as reported in the American Journal of Clinical Nutrition (2020). *Triggering the release of hormones like cholecystokinin (CCK) and peptide YY (PYY), which signal fullness to the brain, according to a study in the Journal of Endocrinology (2012). *Slowing down eating has been linked to reduced calorie intake and better metabolic responses, as noted in the Journal of the American Dietetic Association (2008), Goyal described. Preventing overeating and post-meal discomfort When individuals eat too quickly or wait until they feel full, they are more likely to consume excess calories. Overeating can lead to: *Post-meal lethargy is due to a high insulin response. *Bloating and digestive discomfort from excessive food volume. *Increased risk of metabolic disorders like obesity and insulin resistance. *People have different metabolic rates, so adjust the method based on personal hunger signals. *Watching TV or scrolling on your phone can lead to mindless overeating. *Choose fibre-rich, protein-packed foods that help sustain satiety longer and work well with the 3-2-1 approach. *Sometimes, thirst is mistaken for hunger, leading to unnecessary eating. *Consistency or applying the rule at every meal helps train the brain to recognise natural satiety cues. The 3-2-1 rule offers a simple yet scientifically backed way to prevent overeating and promote mindful eating. 'Incorporating this method into daily life can lead to long-term improvements in eating habits and overall well-being. A small but significant step toward healthier living,' shared Goyal. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Hindustan Times
28-05-2025
- Health
- Hindustan Times
World Nutrition Day: Why a balanced breakfast is key to a healthy day
World Nutrition Day is a reminder to reflect on the choices we make at the start of each day. Breakfast often sets the tone for your overall eating habits and energy levels. A well-balanced morning meal supports better focus, steady energy, improved mood, and long-term health. A well-rounded breakfast includes four key components: complex carbohydrates, protein, healthy fats, and dietary fibre. Each plays a unique role in keeping the body nourished and satisfied. Complex carbohydrates such as oats, brown rice, quinoa, and whole wheat bread provide a slow, steady release of energy. They help regulate blood sugar and prevent mid-morning crashes. Protein is essential for muscle maintenance and helps keep hunger in check. Options like eggs, Greek yoghurt, cottage cheese, nuts, seeds, legumes, or tofu make a satisfying addition to your morning routine. Healthy fats found in avocados, olive oil, nuts, and seeds support brain function and help keep you full. Fibre, from fruits like berries and apples or vegetables like spinach and tomatoes, supports digestion and adds valuable vitamins and antioxidants. Common breakfast foods like sweetened cereals, white bread, pastries, or ready-to-eat snacks often contain refined sugars and unhealthy fats. These may provide quick energy but usually lead to a crash later on. Instead, focus on whole, minimally processed foods that naturally contain essential nutrients. Hydration is often overlooked but equally important. Drinking water or herbal tea in the morning helps activate digestion and supports metabolism. It's best to avoid sugary drinks and juices with added sugar. For busy mornings, prepping the night before can make a big difference. Try overnight oats, chia pudding, or smoothie ingredients stored in the freezer. Even a simple option like whole grain toast with nut butter and a piece of fruit is better than skipping breakfast entirely. Nutritional needs vary from person to person. Factors such as age, physical activity, metabolic health, and medical conditions influence what kind of breakfast is most beneficial. Consulting with a registered dietitian or nutritionist can help you design a breakfast that works best for your body and your goals. (Inputs from nutritionist Garima Goyal)
Indian Express
13-05-2025
- Health
- Indian Express
7 ways to gain energy in the morning (without coffee)
Do you wake up feeling tired and groggy? It's time to examine your caffeine intake and adopt ways to kickstart your mornings without it. 'Many of us rely on coffee, but caffeine dependence can lead to energy crashes, disrupted sleep, and even digestive issues,' said clinical dietitian Garima Goyal, stressing that there are plenty of natural ways to feel energised in the morning without reaching for a cup of coffee. Start your day with hydration One of the most overlooked causes of morning fatigue is dehydration. After 6–8 hours of sleep, your body is naturally dehydrated, making you feel sluggish. Try this: *Drink a glass of warm water with a squeeze of lemon to stimulate digestion and metabolism. *Add a pinch of pink salt to your water for better electrolyte balance. *Avoid reaching for tea or coffee first thing in the morning—water should come first! 'Hydrating properly helps kick-start your metabolism, flush out toxins, and improve circulation, making you feel more awake and alert,' said Goyal. Move: Stretch, walk, or exercise Physical movement signals your body to wake up and energizes you by increasing blood circulation and oxygen flow to the brain. Try this: *Stretch for 5–10 minutes right after waking up. A few yoga poses like downward dog or cat-cow can ease stiffness and improve blood flow. *Take a brisk morning walk or light cardio for 10–15 minutes to boost endorphins. *Gentle stretching or deep breathing exercises can also help if you prefer something low-intensity. Even a tiny amount of movement can significantly affect how awake and refreshed you feel. Expose yourself to natural light Your body's internal clock, or circadian rhythm, is heavily influenced by light exposure. 'Sunlight signals the brain to reduce melatonin (the sleep hormone) and increase cortisol (the alertness hormone),' said Goyal. Try this: *Step outside for at least 10–15 minutes in the morning, preferably before 10 AM. *Open your curtains immediately after waking up to let in natural light. *Consider using a light therapy lamp if you have limited sunlight exposure. Morning sunlight helps regulate sleep-wake cycles and boosts vitamin D production, which is crucial for energy levels. Eat an energy-boosting breakfast Skipping breakfast or eating a high-sugar meal can lead to energy crashes later in the day. Instead, focus on a balanced breakfast with protein, healthy fats, and fibre. Try this: *Include protein sources like eggs, Greek yogurt, or paneer to keep you full longer. *Add healthy fats like nuts, seeds, or avocado for sustained energy. *Opt for complex carbohydrates like oats, whole grains, or fruits to release steady energy. A well-balanced breakfast stabilizes blood sugar levels, preventing mid-morning energy dips. Take a cold shower Cold exposure triggers an immediate increase in heart rate and blood circulation, instantly making one feel awake and alert. Try this: *Take a quick 30–60 second cold shower in the morning. *If a full cold shower feels too intense, alternate between warm and cold water. *Splash cold water on your face or rinse your wrists under cold running water for a milder effect. Goyal said that cold exposure activates the nervous system, reduces inflammation, and can even improve mood. Practice deep breathing or meditation Breathing exercises and mindfulness techniques can help you feel more focused and energized by reducing stress and improving oxygen flow to the brain. Try this: *Practice deep belly breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds). *Try alternate nostril breathing (Nadi Shodhana) for improved mental clarity. *Spend five minutes in a guided meditation to start your day with a clear mind. Mindful breathing lowers cortisol levels, reduces anxiety, and enhances focus throughout the day. Use energising essential oils Certain essential oils, like peppermint and citrus, have stimulating effects that can help improve alertness and concentration, said Goyal. Try this: *Diffuse peppermint or citrus essential oil in your room. *Apply peppermint oil on your temples or wrists for an instant pick-me-up. *Inhale deeply from a bottle of essential oil for quick energy. Aromatherapy can help refresh your senses and give you a natural boost. 'By incorporating these natural strategies, you can wake up feeling refreshed and maintain steady energy levels throughout the day,' shared Goyal. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Indian Express
22-04-2025
- Health
- Indian Express
Amid reports of paneer being the most adulterated food item, some alternatives vegetarians can eat to fulfil their protein requirements
Paneer, a beloved Indian food staple widely consumed for its protein content and taste, has been at the center of controversy, as multiple reports indicate that it is one of the most adulterated food items, with fake paneer flooding the markets and even restaurants. While we were unable to independently verify the claim, the FSSAI, or Food Safety and Standards Authority of India, has noted that paneer is sometimes adulterated with starch, detergent, and even harmful preservatives, such as formalin. For vegetarians, who often rely on paneer as their primary protein source, this revelation creates both a health scare and a nutritional gap. So, we asked experts about some other healthy protein alternatives. But before that, let's understand why protein matters Protein isn't just for bodybuilders. It's vital for cell repair and growth, hormone and enzyme production, as well as immunity and satiety. 'A deficiency can lead to hair fall, fatigue, poor recovery, hormonal issues, and stunted growth in children,' said clinical dietitian Garima Goyal. So, if not paneer, then what? 'The paneer crisis is a reminder that protein diversity matters. Relying on a single source, especially one prone to adulteration, is risky. A combination of dals, legumes, soy, milk, and ancient grains can safely meet your protein needs, without compromising on quality or safety. Eat local, rotate your sources, and whenever in doubt—make it at home,' said Goyal. In light of rising concerns about adulteration in paneer and dairy products, vegetarians must prioritise safe, nutrient-dense alternatives to meet daily protein requirements, said Kanikka Malhotra, consultant dietician and certified diabetes educator. Here are cleaner, safer, and nutritionally rich vegetarian protein sources, with protein content as per ICMR's Indian Food Composition Tables (IFCT) 2017 (per 100g raw): A staple in Indian kitchens, this dal is affordable, versatile, and rich in both protein and folate. Are there other foods that you can consume? (Photo: Freepik) Moong dal (Green gram split) – 24.5g protein Easily digestible and low in allergens, perfect for all age groups, including those with sensitive guts. Masoor dal (red lentils) – 24.0g protein Quick to cook and nutrient-rich, great for soups and khichdi. Chickpeas (chole) – 19.3g protein An excellent source of protein and iron, ideal for curries, hummus, and salads. Soy chunks – 52.4g protein One of the richest plant-based sources of protein. Choose non-GMO and soak/cook well before consumption, said Goyal. Tofu (Soy paneer) – 10.5g protein A soft, neutral-tasting protein source made from soy milk. Use it in stir-fries, curries, or salads, said Goyal. Cow's milk – 3.2g protein Still a good option if sourced from a trusted dairy or made into curd/paneer at home. Curd (homemade, cow's milk) – 3.1g protein Adds beneficial probiotics along with moderate protein. Rajgira (Amaranth grain) – 13.6g protein A complete protein with all 9 essential amino acids—ideal for rotis or porridge. Quinoa – 13.2g protein Another complete protein, albeit less common, is gaining popularity in urban India, according to Goyal. What about nuts and seeds? While nuts (e.g., almonds = ~20g protein/100g) and seeds (e.g., pumpkin seeds = ~30g protein/100g) do contain protein, they are calorie-dense and fat-rich. 'They are supporting foods, not primary protein sources. A small handful contributes only 4–6g of protein, not enough to meet daily needs,' said Goyal. Embrace the diversity of plant-based proteins—lentils, chickpeas, kidney beans, and soy products like tofu and tempeh—paired with nuts, seeds, and whole grains, said Malhotra. 'These options not only provide essential amino acids but also deliver fiber, vitamins, and antioxidants critical for long-term health. By focusing on minimally processed, locally sourced ingredients and balanced meals, you can safeguard against adulteration risks while supporting metabolic health, muscle maintenance, and diabetes management,' said Malhotra. For more protein needs? According to Goyal, athletes, pregnant women, or those recovering from illness may consider plant-based protein powders made from clean, tested sources, such as pea, brown rice, or hemp—but only under the guidance of a professional.
