Latest news with #KanikkaMalhotra
Indian Express
20-07-2025
- Health
- Indian Express
Can turmeric be bad for your kidneys?
Turmeric is known as the golden spice of India because it is universally used in our culture. It signifies auspiciousness in our weddings and is a magic healer for almost every disease, according to Ayurveda. It is even known to significantly improve kidney function, but turns out that isn't always the case. Let's find out how turmeric could also affect our kidney health negatively! Turmeric's anti-inflammatory qualities aid in maintaining kidney function, and its antioxidant properties can prevent harm caused by oxidative stress on kidney cells. While we can see that turmeric has amazing benefits for the kidney, there are also drawbacks for renal health. 'Curcumin, the primary element in turmeric, can raise oxalate levels in the urine. This may increase the chance of kidney stones, especially for people who are already prone to them,' said Kanikka Malhotra, Consultant Dietitian and Diabates Educator. Furthermore, turmeric's blood-thinning effects may be problematic for people with bleeding problems or those using blood thinners, as it might cause excessive bleeding. If you have a history of kidney stones or are at risk, you should consult a healthcare professional before using turmeric supplements or increasing your turmeric use significantly. 'While moderate dosages are typically regarded safe, high doses or excessive use of concentrated supplements can raise the risk of negative effects, including kidney problems,' said Kanikka. This means that the levels commonly used in cooking are unlikely to create adverse effects. However, if you're thinking about using turmeric pills for other bodily issues, make sure to follow the label's advised dosage. Typically, dosages of 500 to 2000 mg per day have been recommended. Even then, Kanikka recommends to begin with a lesser dose and gradually raise it as needed.
NDTV
12-06-2025
- Health
- NDTV
One In Every Four Indians Is Skinny Fat. How Can You Lose Weight If You're One?
You might fit into a pair of jeans labelled 'medium' or have a BMI that falls in the 'normal' range and yet struggle with belly flab, feel sluggish, or lack toned muscles. If that sounds familiar, you're likely dealing with what's known as a skinny fat body type. It's a term that has become increasingly relevant in the world of health and fitness, especially on social media. A recent survey, released in March 2025 by the Indian Institute of Public Health (IIPH), found that 28% of Indians (1 out of every 4) with a normal BMI also had excess body fat. It is also known as "thin-fat" or "metabolically unhealthy non-obese". What Is A Skinny Fat Body Type? According to Kanikka Malhotra, Clinical Dietician and Consultant Nutritionist, "People who appear skinny or have a normal BMI but have reduced muscle mass and a larger percentage of body fat are referred to by this term. You may be able to wear smaller clothing, but your body composition isn't as healthy as it appears." Dr Rakesh Durkhure, Head, General, MI and Bariatric Surgery (Unit IV), Artemis Hospitals, breaks it down further. "This happens when there isn't much muscle mass underneath, even though the body weight is normal. Most of the time, it's because of bad eating habits, not working out enough - especially strength training - and sitting too much," he says. Kushal Pal Singh, Fitness and Performance Expert, Anytime Fitness, a 24 hour health and fitness clubs, adds that skinny fat individuals usually carry excess fat around the abdomen (think beer belly) while having low muscle tone, making their bodies appear soft and flabby despite being lean. How To Figure Out If You're Skinny Fat The problem with skinny fat is that it might be difficult to figure out if you've a skinny fat body type. Here are some signs that might indicate you're skinny fat, as highlighted by the experts: You have a normal BMI but little to no muscle definition (A normal BMI range for adults is between 18.5 and 24.9 kg/m²) Your body feels soft or flabby, especially in the belly, hips or thighs You don't strength train or eat enough protein You feel fatigued easily during workouts Your waist circumference is high despite a low body weight To be sure, Singh recommends tests such as a bioelectrical impedance analysis (BIA), or a DEXA scan (Dual-energy X-ray absorptiometry), which can determine your body fat percentage and muscle mass accurately. "Waist circumference (WHR) can also give you an indication of abdominal fat," he adds. Why Being Skinny Fat Is Dangerous For Your Health Looking slim doesn't always mean you're healthy. In fact, the skinny fat body type can hide serious internal issues, according to experts. Malhotra says, "Skinny fat is a risk for your health. Additional body fat and less than enough muscle on your body might increase your risk of various diseases." Such as: Type 2 diabetes and insulin resistance Heart disease & high cholesterol High BP Fatty liver disease The main culprit? Visceral fat - the kind that surrounds your organs. It often goes unnoticed but causes inflammation and metabolic disruption. How To Lose Weight If You're Skinny Fat: A Complete Guide Losing weight when you're skinny fat is less about reducing kilos on the scale and more about changing your body composition. And that's all about decreasing fat and increasing lean muscle. Here's what experts have to say: 1. Prioritise Strength Training Over Endless Cardio Dr Durkhure says, "Strength training should be your top priority, 3-5 times a week. Do resistance exercises like squats, deadlifts, push-ups, and weightlifting." Malhotra agrees, also asks to: Lift weights 3-4 times a week Target all major muscle groups: legs, back, chest, arms and core Use progressive overload - gradually increase the weight or resistance Don't worry about bulking up. As Malhotra explains, "Building muscle will take a long to be visible and will make you overall leaner." 2. Be Strategic About Cardio While cardio must have a place in your workout schedule, too much of it can burn muscle instead of fat. Singh recommends: Do cardio 2-3 times a week Choose moderate-intensity activities such as brisk walking, swimming or cycling Include 1-2 short HIIT () sessions weekly Avoid long-duration endurance cardio which can erode muscle mass 3. Eat Smart Nutrition is the cornerstone of transforming a skinny fat physique. Experts stress the importance of a protein-rich diet. This includes 1.2 to 2 grams per kg of body weight, depending on training intensity. Remember to add: Lean protein: Chicken, fish, tofu, eggs, Greek yoghurt Whole foods: Fruits, vegetables, whole grains Healthy fats: Nuts, seeds, avocado, olive oil Legumes and beans: Great for fibre and protein Experts also advise to avoid sugary drinks, deep-fried items, packaged snacks and refined carbs such as white bread and sugary cereals. "Begin with a calorie-restricted diet that creates a moderate deficit, but don't go too extreme - otherwise, you'll risk losing muscle," Singh adds. 4. Track Your Real Progress If you're skinny fat, your weight alone is a poor measure of progress. Malhotra advises: Use body measurements (waist, hips, arms) Take progress photos monthly Get periodic body composition tests Focus on non-scale victories: Are you lifting heavier? Do you have more energy? Do your clothes fit better? 5. Build Lifestyle Habits A ripped body isn't built in the gym alone. It's the small daily habits that compound over time. Experts suggest: Getting 7-9 hours of sleep per night for muscle recovery Hydrating yourself, as it aids in fat loss and muscle function Try to manage stress, as it the root cause of major problems, through yoga, walking or journaling - stress can elevate the cortisol hormone, which encourages fat storage. Bottomline With the right approach - combining weights, the right food, and patience - you can build a leaner, stronger, and healthier body, even if you're skinny fat.
Indian Express
11-06-2025
- Health
- Indian Express
Ber vs Jamun: Here's what you should you eat in summer
Summer's scorching heat can leave you feeling drained and dehydrated. But fear not, nature has provided delicious solutions! We'll discuss two of them today: ber vs jamun. These Indian summer fruits are packed with nutrients that can help you combat the heat and stay healthy. But with both boasting impressive benefits, which one reigns supreme for summer? Let's find out. Kanikka Malhotra, a consultant dietician and diabetes educator, highlighted the power of ber. This sweet and tart fruit boasts: High Water Content (87%): Perfect for staying cool and hydrated. Fibre Powerhouse: Promotes gut health and regularity, essential during hot weather. Blood Sugar Benefits: May help regulate blood sugar, aiding diabetic individuals. Immune System Booster: Rich in vitamin C, keeping you healthy throughout summer. Sun Protection: Antioxidants shield your skin from sun damage. Snack on ber fresh, add it to salads or yogurt, whip up juices or smoothies, or even dry it for a healthy treat. Jamun, a deep purple summer gem, offers a unique set of benefits according to Malhotra: Hydration Hero (84% Water): Fights dehydration and keeps you cool. Digestive Aid: Astringent and antibacterial properties combat bloating and flatulence. Blood Sugar Management: Low-glycemic and contains jambolin, potentially aiding blood sugar control. Immune System Strengthener: Rich in vitamin C to fight off summer infections. Glowing Skin: Astringent qualities help regulate oil and tighten pores, promoting clear skin. Relish jamun fresh, make jams or juices, or add it to yogurts and salads. Jamun seed powder with honey is a traditional remedy for diarrhea and dysentery. Both ber and jamun are champions for summer. It's a close call as both are powerhouses of vitamins and antioxidants. Here's a quick guide to choose your perfect match, according to Malhotra: If you need hydration and a fruit with good fibre content, go for ber If digestive benefits are what you're looking for, along with blood sugar management, jamun would be better for you. Ultimately, the best choice depends on your needs. Whichever you choose, you're guaranteed a refreshing and healthy summer treat! 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
06-06-2025
- Health
- Indian Express
Best ways to consume tulsi for weight management
Tulsi, or holy basil, has been a staple in Ayurvedic remedies for centuries, known for its ability to boost immunity, reduce stress, and aid digestion. But can it actually help burn belly fat? Many believe tulsi's metabolism-boosting and anti-inflammatory properties may support weight loss, especially when combined with a balanced diet and exercise. While natural remedies like tulsi are often considered safe, using them effectively requires the right approach. Kanikka Malhotra, consultant dietician and certified diabetes educator, tells 'Tulsi, or holy basil, is a powerful herb that can enhance metabolism by improving lipid profiles and reducing blood glucose levels, making it a valuable addition to any weight management plan. Its antioxidant properties support detoxification and stress reduction, indirectly aiding in weight loss efforts. While tulsi does not directly target abdominal fat, its metabolic benefits can contribute to overall weight loss, including around the abdomen, when combined with a balanced diet and regular exercise.' She adds that for those seeking to incorporate tulsi into their weight loss strategy, it's essential to understand that specific research on its direct impact on abdominal fat is limited. Therefore, using tulsi as part of a comprehensive weight management approach is recommended. By leveraging tulsi's benefits, individuals can boost their metabolism, improve digestion, reduce stress, and balance blood sugar levels, all of which are crucial for achieving and maintaining a healthy weight. Each consumption method offers unique benefits, as mentioned by Malhotra: Tulsi Tea: Steeping 8-10 fresh leaves or 1 teaspoon of dried leaves in boiled water for 10 minutes effectively boosts metabolism and aids digestion. Drinking it once or twice daily, preferably on an empty stomach, can help curb appetite and improve metabolic processes. Raw Leaves: Adding fresh tulsi leaves to salads or using them in cooking can provide antioxidant benefits and support digestive health. However, the bioavailability of active compounds might be lower than that of tea. Supplements: Tulsi capsules can be a convenient option, especially for those who find it difficult to incorporate the herb into their diet. A typical dosage is 1-2 capsules (500-1000 mg) per day, but it's essential to consult a healthcare professional before starting any supplement regimen. 'The best way to consume tulsi for weight management is by drinking tulsi tea. This method is effective because it allows for the extraction of tulsi's active compounds, which can boost metabolism, enhance digestion, and reduce stress levels, all of which support weight loss efforts,' informs Malhotra. While generally safe, Malhotra stresses that tulsi may cause: 'If you have any of these conditions, it's important to consult with a healthcare provider before adding tulsi to your diet,' the expert says. 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
29-05-2025
- Health
- Indian Express
Sunita Ahuja eats ‘diabetic rice,' says ‘Itna bhi khaalo kuch problem nahi hota'; know how it helps control blood sugar levels
Sunita Ahuja spoke about her dietary habits not long ago, especially her love for rice. 'I eat half a roti. I feed half a roti to my dog. I eat a little rice because we, as Nepalese, like our rice. I have diabetes, so I eat a different kind of rice. That's my diabetic rice, which I eat. 'Itna (gesturing a small portion) bhi khaalo kuch problem nahi hota' (You can eat a portion of it. It doesn't cause spikes),' she said. Taking a cue from her revelation to Curly Tales, we decided to ask experts what this rice is all about. In recent years, the term 'diabetic rice' has gained popularity, often marketed as a healthier alternative for people with diabetes. 'There's no special rice called 'diabetic rice', but people often use this term for rice types that are better for blood sugar control. These include brown rice, red rice, and some long-grain varieties. Long-grain white rice, for example, has a medium glycemic index (GI) of about 56–69, which means it raises blood sugar more slowly than short-grain white rice (which has a higher GI), but still faster than brown or red rice,' said Kanikka Malhotra, consultant dietician and certified diabetes educator. But what exactly is 'diabetic rice'? 'Diabetic rice' is not a specific botanical variety of rice; it is a marketing term used to describe rice with a low glycemic index (GI) or that has been processed in a way that reduces its carbohydrate content. These rice types are promoted for their ability to cause a slower rise in blood glucose levels compared to regular white rice,' said Dr Rajeshwari Panda, head of the dietetics department, Medicover Hospital, Kharghar, Navi Mumbai. Common types of rice labeled or used as 'diabetic rice' include: Black rice Red rice Brown rice Parboiled rice Low GI basmati rice Millet-based rice alternatives (like foxtail or barnyard millet) Processed low-carb rice (e.g., cauliflower rice, shirataki rice, or konjac-based rice) These are higher in fibre and nutrients, helping to regulate blood sugar levels effectively compared to regular white rice, said Dr Manish Pendse, senior consultant physician and diabetologist, Medicover Hospitals, Kharghar, Navi Mumbai. Nutritional composition The rice types 'marketed for diabetic use' typically have: Lower available carbohydrates (or slower-digesting carbs) Higher dietary fibre More intact bran and germ layers (in unpolished or whole-grain varieties) More antioxidants (especially in colored rice like black or red) Lower glycemic index For example: White rice: GI of 70–89 (high) Brown rice: GI of 50–60 (moderate) Red rice: GI around 55 (moderate) Parboiled rice: GI 38–50 (low to moderate) Millets: GI around 40–55 (low to moderate) How does it help in sugar control? The glycemic index (GI) measures how quickly carbohydrates in food raise blood sugar levels. 'Lower GI foods cause a slower and more stable rise, which helps prevent blood sugar spikes and supports insulin sensitivity,' said Dr Panda. Diabetic rice helps in? *Reducing post-meal blood glucose spikes *Increasing satiety, helping with portion control *Improving long-term blood sugar control when incorporated into a balanced diet *Compared to white rice, which is refined and rapidly absorbed, whole grain or lower GI rice helps modulate glucose response. However, Dr Panda noted that some versions of 'diabetic rice' may have even lower carbohydrate content (like konjac-based rice or cauliflower rice), making them more suitable for advanced stages of diabetes or carbohydrate intolerance. How much is too much? Experts agree that even the healthiest rice can spike blood sugar if eaten excessively. 'Portion control is key,' said Dr Panda. According to Dr Panda, 1/2 to 3/4 cup cooked rice per meal (approx. 100–150 grams) is a reasonable portion for most people with diabetes. *Always combine with non-starchy vegetables, protein, and healthy fats to reduce the glycemic impact *Avoid pairing with other high-GI foods (like sugary sauces or sweetened beverages) One small bowl of lunch or dinner is recommended for the patient after the doctor's advice, said Dr Pendse. While there's no magic rice that 'cures diabetes', incorporating low-GI, high-fibre rice varieties in controlled portions can significantly improve blood sugar management. 'As a dietitian, I recommend personalising rice intake based on a patient's blood sugar response, overall diet, and lifestyle. Always remember that the way rice is cooked, the portion size, and the overall meal composition matter more than just the type of rice,' said Dr Panda. 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.
