Latest news with #KanikkaMalhotra
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.
Indian Express
27-05-2025
- Health
- Indian Express
Spotting fake hing: Five effective ways to ensure you are buying authentic asafoetida
Asafoetida, commonly known as hing, is a staple ingredient in Indian kitchens, valued for its distinct aroma and digestive benefits. However, with a growing market for this essential spice, fake and adulterated versions have started to surface, making it challenging for consumers to identify the genuine product. Spotting fake hing requires more than just a glance at the packaging. From texture to aroma, there are subtle yet effective ways to determine whether the asafoetida you're buying is authentic. But how can consumers become more confident in identifying quality hing amidst counterfeit products? Kanikka Malhotra, consultant dietician and certified diabetes educator at Health Pepper, explains five effective ways to spot fake hing. Malhotra explains, 'Consuming fake or adulterated hing (asafoetida) poses several health risks, including gastrointestinal issues, allergic reactions, and chronic diseases like cancer and liver damage due to toxic adulterants such as lead chromate and synthetic dyes. Additionally, adulterated hing may lack nutritional value, leading to deficiencies in essential nutrients.' Malhotra informs, 'Common adulterants in fake hing (asafoetida) include chalk powder, red clay, maize cob, gypsum, and starches. These substances dilute the authentic flavour and aroma of hing and can also introduce harmful chemicals into the diet. For instance, chalk powder and red clay can affect the texture and taste, making the product less pungent and aromatic, essential qualities of genuine hing. Starches may lead to a bland flavour profile, significantly diminishing its culinary value.' Authentic hing should have a strong, distinctive smell and a fine powdery texture that dissolves easily in liquids. By being vigilant about the source and conducting these tests, consumers can enjoy the full benefits of hing without compromising quality or safety. To ensure the authenticity of hing (asafoetida), Malhotra says, consumers can employ several foolproof methods: Texture Check: Authentic hing has a fine, powdery texture that dissolves easily. Rub a small amount between your fingers; if it feels coarse or clumpy, it may contain fillers like flour. Smell Test: Genuine hing emits a strong, pungent aroma. If the smell is weak or synthetic, it's likely adulterated. To test, add a pinch to hot oil; the aroma should intensify significantly. Colour Observation: Pure hing typically has a yellow to light brown hue. It may be mixed with starch or other impurities if it appears overly white or inconsistent in colour. Dissolution Test: Mix a small amount of hing in warm water. Authentic hing will dissolve evenly, creating a slightly cloudy solution without residue at the bottom. Adulterated products often clump or leave sediment. Heat Test: Heat a small quantity of hing in a pan; genuine hing will release an intense aroma and may smoke slightly without burning to ash. Fake products may not produce any significant smell. 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
27-05-2025
- Health
- Indian Express
What ‘sugar-free' and ‘no added sugar' labels really mean
Next time you reach for a product labelled 'sugar-free' or 'no added sugar,' don't assume they mean the same thing. While both terms suggest lower sugar content, they have distinct meanings that can impact your diet choices. Misunderstanding these labels could lead to unintended sugar consumption, especially for those managing diabetes or watching their sugar intake. To clear up the confusion, spoke to an expert about the key differences, how these labels affect health, and what consumers should watch out for when shopping. Kanikka Malhotra, consultant dietician and certified diabetes educator tells 'The terms 'sugar-free' and 'no added sugar' are regulated differently across the globe. A product labeled as 'sugar-free' generally indicates that it contains a negligible amount of sugar, often less than 0.5 grams per serving, as set by regulatory agencies. This means that no added sugars or artificial sweeteners are included, although naturally occurring sugars may still be present. 'No added sugar,' on the other hand, signifies that no sugars or sweeteners have been added during the manufacturing process. However, the product may still contain naturally occurring sugars from ingredients like fruits or dairy. For example, in the European Union, there are clear definitions for these claims, but in Australia, there aren't specific provisions for sugar-free claims in the Food Standard Code. In the U.S., the FDA enforces rules for 'no added sugar' labelling.' Sugar alcohols (polyols) and artificial sweeteners are often used in 'sugar-free' products as sugar alternatives. 'Polyols, like erythritol, provide sweetness with fewer calories and may reduce the risk of dental issues. However, frequent consumption of erythritol may increase the risk of heart attack or stroke. Similarly, long-term use of artificial sweeteners may not help control weight and could potentially increase the risk of heart disease and type 2 diabetes. While regulatory bodies like the FDA have approved certain artificial sweeteners, concerns persist regarding their potential metabolic effects and overall impact on health,' explains Malhotra. Malhotra suggests, 'Consumers can identify hidden sugars in 'no added sugar' products by carefully examining the Nutrition Facts panel. While the label indicates that no additional sugars were added during processing, it's essential to check the 'Total Sugars' section to account for naturally occurring sugars. Ingredients like fruit juice concentrates, cane juice, corn syrup, and other unrecognised sugars can contribute to the overall sugar content.' Awareness of these hidden sources enables individuals to make informed dietary choices, especially for those managing conditions like diabetes. Choosing unsweetened alternatives and prioritising whole, unprocessed foods can further help reduce overall sugar intake and promote better health.
Indian Express
26-05-2025
- Health
- Indian Express
Kumbakonam vetrilai or betel leaf gets GI tag: Why cultivators, sellers need incentives and awareness to benefit
The Kumbakonam vetrilai or betel leaf or paan leaf was recently granted a Geographical Indication (GI) tag by the Government of India, recognising its regional uniqueness and cultural significance. A staple in South Asian households, the betel leaf is central to preparing paan, a popular South Asian post-meal chew. The GI tag, announced in April 2025, and published in the Government Gazette in November 2024, took Tamil Nadu's total GI products to 62. Yet, many cultivators, marginal farmers and sellers remain unaware of this recognition and the benefits that come with it. Kumbakonam, six hours from Chennai, is home to vethalai or vetrilai, predominantly grown in Thanjavur's fertile Cauvery river basin, giving it a unique taste and aroma. The dark to light green, oblong heart-shaped leaves with a pungent taste are cultivated, washed and then bundled in places like Thiruvaiyaru, Papanasam, Thiruvidaimarudur, Kumbakonam, and Rajagiri. Betel leaves aid digestion and are rich in antioxidants, said Kanikka Malhotra, a consultant dietician and diabetes educator. 'They're high in chavicol, an anti-inflammatory compound that fights oxidative stress, common in conditions like diabetes,' she said. H Jahir Hussain, 43, a betel leaf seller in Kumbakonam's old vegetable market in Swaminatha Nagar, told 'I've been in this profession for 30 years. My father taught me and I taught my son. I believe betel is nature's powerful antidote to many health issues. I sell 100 leaves for Rs 80 to Rs 180. Every district has its own unique leaf. Ours is known across states, and even exported,' he said. Hussain's brother-in-law, too, runs a betel hovel adjacent to his. Suresh, 39, a cultivator in Papanasam, has been in the business for three decades. He hires labourers to pluck mature leaves from the stem's side shoots once the vines reach a certain height. 'There are no days off. My day starts at 4 AM and I work till 11 PM, looking for skilled pluckers,' he said. Mohamed Ariff, 41, from Rajagiri, has cultivated betel vines for five years. 'My father did this for 50 years. We plant in March-May and August-October, using banana suckers for shade. But out of 100 days, barely 10 days are profitable. Rest of the days, we face losses due to rain, soil, or lack of labour,' he said, adding that this leads to fluctuations in market prices. According to him, the labour and capital-intensive nature of the crop limits most farmers to under one acre of cultivation. After 20–25 days of planting, kolundhu vetrilai – the first leaves – emerge. The first-year harvest happens from the seventh to 12th month. It is called maaruvethalai, produces larger leaves with a better shelf life of six to seven days, and fetches higher prices in the market. Second and third-year yields – kelavethalai and kattavethalai – are smaller compared to the first year's yield. When asked cultivators about the GI tag, none were aware. Sanjai Gandhi, an intellectual property attorney who filed for the GI status, acknowledged the gap. 'There's an urgent need to create awareness and incentivise farmers. I'm doing it through lectures and outreach,' he said. Gandhi's application stated that betel leaf is grown on over 200 acres across Thanjavur and parts of Thiruvarur. 'Kumbakonam is known for temples and its quality betel leaves. They're integral to rituals and meals,' said Gandhi, a Thanjavur native. This is also Thanjavur's first agricultural GI tag. According to Gandhi, the tag helps curb misuse, preserve heritage, and boost exports. A June 2024 ResearchGate paper on GI tags, Gandhi said, states that GI status prevents unauthorised use and ensures only genuine, high-quality products reach consumers. However, Gandhi noted, 'GI isn't yet used as a marketing advantage. It's a foundation being laid. Awareness will grow with time, especially through schools and colleges.'
Indian Express
06-05-2025
- Health
- Indian Express
Five reasons chakraful ka paani (star anise water) should be your new morning drink
Star anise, or 'chakraful,' is a spice known for its distinctive star shape and aromatic flavour. While it's often used to enhance the taste of dishes, many people are now incorporating star anise water into their morning routines. This age-old practice is believed to offer a host of health benefits, making it a popular choice for those seeking natural remedies. But what exactly makes star anise water so beneficial, and how does it contribute to overall well-being? We spoke to an expert to uncover five key advantages of drinking this flavourful infusion every morning and to understand how to make the most of it in daily life. Five key benefits of drinking chakraful ka paani (star anise water) every morning According to Kanikka Malhotra, consultant dietician and certified diabetes educator, drinking chakraful ka paani can potentially provide the following benefits: Rich in Antioxidants: Star anise is loaded with antioxidants that combat harmful free radicals, lowering the risk of chronic diseases like heart disease and cancer. Anti-Inflammatory Benefits: Its anti-inflammatory properties can also be beneficial, potentially easing discomfort from conditions like arthritis. Aids Digestion: Drinking star anise water can stimulate digestive enzymes, easing bloating and indigestion for better gut health. Boosts Immunity: With natural antimicrobial qualities, star anise can strengthen your immune system, especially during cold and flu season. Enhances Skin Health: The antioxidants in star anise support clearer skin and reduce signs of aging, giving your complexion a natural boost. How can one make chakraful ka paani to get its maximum benefits? To maximise the benefits of chakraful ka paani (star anise water), Malhotra suggests following these simple steps for preparation: Gather 1-2 star anise pods, a glass of water, and optional additions like lemon slices or mint leaves for enhanced flavour and benefits. Place the star anise pods in a glass or bowl. Add the water and any optional ingredients. For best results, let this mixture steep overnight or for at least 2-4 hours. This allows the nutrients and flavors to infuse into the water. Drink the star anise water first thing in the morning on an empty stomach. This practice helps kickstart your metabolism, aids digestion, and provides a refreshing start to your day. For a warm drink, you can boil the star anise pods in water for about 10 minutes, then strain and consume. By preparing chakraful ka paani this way, she adds, you can 'effectively harness its antioxidant, anti-inflammatory, and digestive benefits for overall health support.' Potential side effects or precautions to consider While incorporating chakraful ka paani (star anise water) into your daily routine can offer great health benefits, it's important to keep a few precautions in mind. 'First, make sure you're using Chinese star anise (Illicium verum), as the toxic Japanese star anise (Illicium anisatum) can cause serious health issues. It's also best to avoid giving star anise to infants and young children due to potential gastrointestinal and neurological side effects,' stresses Malhotra. Pregnant and breastfeeding women should be cautious, the expert notes, as the safety of star anise in these groups isn't well established. Moderation is key, as excessive consumption may lead to sensitivity or adverse reactions. 'Before adding any new herbal remedies to your routine, it's always wise to consult with a qualified healthcare professional, especially if you have existing health conditions or are taking medication. This way, you can enjoy the benefits while staying safe and healthy,' concludes Malhotra.
