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NDTV
26-05-2025
- Health
- NDTV
6 Low-Glycemic Index Vegetables To Add To Your Diabetes Diet
Let's just agree, most of us are constantly on the lookout for simple, everyday solutions to keep our blood sugar levels in check. For people struggling with diabetes, it is more of a necessity than a lifestyle choice. From swapping sugary drinks with healthy ones to skipping that extra spoonful of dessert, the struggle is real. But here's the good news: you don't have to skip tasty food to stay healthy and maintain your blood sugar levels. In fact, your plate can be colourful and diabetes-friendly with some vegetables that have a low glycemic index! Not only will they help your health but make your meals delicious too! If you are someone who struggles to maintain your blood sugar levels on a daily basis, here are some of the best veggies to manage it like a pro! Here Are 6 Low-Glycemic Index Vegetables To Add To Your Diabetes-Friendly Diet 1. Broccoli Broccoli is a very famous vegetable for people to hate but did you know it can actually help you manage blood sugar levels in your body? As per a 2012 research paper published in Research Gate, broccoli has a low glycemic index and is packed with sulforaphane, which helps lower blood sugar levels in the body. Moreover, it is full of fibre, which helps slow down sugar absorption and keeps you full for longer. You can roast it, steam it, or toss it in a stir-fry, broccoli will help you maintain your health like no other. 2. Spinach This leafy green isn't just Popeye-approved for its health benefits but can also help manage blood sugar levels in your body. Spinach has a glycemic index of 15, which means it won't cause any sudden sugar spikes. It is packed with magnesium, which plays an important role in blood sugar regulation. As per a 2016 study, eating green leafy vegetables can help lower the chances of developing type-2 diabetes. So, include spinach in your smoothies, curries, salads, or whatever you can think of. 3. Cauliflower Just like spinach, cauliflower is also known for its blood sugar level management. This vegetable has a glycemic index of 15 along with a high fibre content, which means it digests slowly and doesn't spike your blood sugar levels. It is also packed with antioxidants and vitamin C which help nourish your body overall. You can roast it, make it into a delicious sabzi or add it to a soup, cauliflower is super versatile and delicious. 4. Bell Peppers Crunchy and delicious bell peppers are a fun and vibrant way to brighten up your plate without raising your blood sugar. As per a research paper published in 2020, bell peppers, especially red, can help improve glycemic control in the body. They are great in raw salads, or grilled on a skewer, or sauteed with your favourite veggies. And since they are low in calories, they make for a perfect snack too! 5. Zucchini Zucchini might not be the first choice of many people, but it can significantly help control blood sugar levels in the body. It is both low in calories and carbs and has a high-water content that makes it super hydrating. The fibre in zucchini helps slow down digestion and prevents sudden glucose spikes. An extremely fun way to have zucchini is by spiralising them into noodles. Add your favourite veggies and you're good to go! 6. Green Beans Crisp, crunchy green beans make more than just a salad ingredient. These are actually great for managing blood sugar levels in the body. Since it has a low glycemic index and a good fibre content, it can help regulate how sugar is absorbed in the body. Green beans are packed with vitamin K and folate, which also support weight management and metabolic health. Aside from making delicious beans aloo sabzi, you can add them to your salads to add texture and nutrition to your diet. For an easy recipe of bael-basil tea to manage blood sugar levels, click here.
Economic Times
03-05-2025
- Health
- Economic Times
Why you keep rewatching 'Friends', and what It really says about your mental health?
Rewatching shows like Friends or The Big Bang Theory isn't just a guilty pleasure—it's a powerful mental health tool. A study reveals that nostalgia, once viewed negatively, actually boosts mood, self-worth, and social connection. You've seen Rachel and Ross's will-they-won't-they saga more times than you can count. You quote Sheldon Cooper's quirks like scripture. And still, when the world gets overwhelming, you turn once again to the warm, predictable glow of your favourite sitcom. Sound familiar? According to new research, this repeat-TV habit isn't just comfort-seeking — it could be your brain's way of healing. For years, psychologists looked at nostalgia as a mental trap — a bittersweet indulgence that bordered on depression, even classified centuries ago as a type of illness linked to anxiety and homesickness. But recent findings are turning that belief on its head. A 2013 study published in ResearchGate , aptly titled Nostalgia as a Resource for Psychological Health and Well-Being , has unearthed a surprising twist: nostalgia might actually be good for you. Whether it's watching reruns of The Big Bang Theory or swapping stories from college days with friends, the act of revisiting the past appears to trigger not despair, but emotional resilience. The study's authors suggest that this familiar trip down memory lane isn't a red flag of poor mental health — it's a safety net, especially in turbulent times. Like an adult version of a childhood comfort toy, those TV marathons or old stories serve a deeper purpose. The study found that 79% of people feel nostalgic at least once a week, and those feelings are overwhelmingly positive. Far from being passive indulgence, these moments can boost mood, self-esteem, and even help people feel more socially connected — a rare commodity in our digital age of isolation. Amanda Augustine, a career coach quoted in a related study on commuting trends, echoes this sentiment: 'In stressful times, people seek ways to mentally prepare for or decompress from daily pressures. Nostalgia is an intuitive, accessible way to do that.' It's not just about laughing at Joey's failed auditions or reliving the comforting monotony of Penny and Leonard's slow-burn romance. It's about reclaiming a sense of meaning, stability, and connection. The study noted that feelings like loneliness or a lack of purpose are potent triggers for nostalgia — but rather than deepening despair, nostalgia offers a protective layer. In fact, the more distressed or anxious someone is, the more likely they are to revisit cherished memories — and feel better for it. Rewatching old TV shows becomes more than entertainment; it's therapy in disguise. So the next time you press play on Season 5, Episode 14 — again — do so without guilt. You're not stuck in the past; you're using it as a compass to navigate the present. As the study concludes, nostalgia 'is a psychological resource – not a liability,' offering comfort, clarity, and even healing for those battling stress, anxiety, or just the chaos of everyday life. In an age that constantly pushes us toward what's new and next, maybe pressing rewind is the radical self-care we never knew we needed.
Time of India
03-05-2025
- Entertainment
- Time of India
Why you keep rewatching 'Friends', and what It really says about your mental health?
You've seen Rachel and Ross's will-they-won't-they saga more times than you can count. You quote Sheldon Cooper's quirks like scripture. And still, when the world gets overwhelming, you turn once again to the warm, predictable glow of your favourite sitcom. Sound familiar? According to new research, this repeat-TV habit isn't just comfort-seeking — it could be your brain's way of healing. #Pahalgam Terrorist Attack Code of war: India and Pakistan take their battle to the (web)front Forex reserves show a pauperised Pakistan, a prospering India Pakistan conducts training launch of surface-to surface ballistic missile Nostalgia, the Secret Mental Health Tool For years, psychologists looked at nostalgia as a mental trap — a bittersweet indulgence that bordered on depression, even classified centuries ago as a type of illness linked to anxiety and homesickness. But recent findings are turning that belief on its head. A 2013 study published in ResearchGate , aptly titled Nostalgia as a Resource for Psychological Health and Well-Being , has unearthed a surprising twist: nostalgia might actually be good for you. Whether it's watching reruns of The Big Bang Theory or swapping stories from college days with friends, the act of revisiting the past appears to trigger not despair, but emotional resilience . The study's authors suggest that this familiar trip down memory lane isn't a red flag of poor mental health — it's a safety net, especially in turbulent times. Triggered by loneliness or stress, nostalgic habits offer comfort, meaning, and emotional resilience, making them a surprisingly healthy coping mechanism. A Blankie for the Soul Like an adult version of a childhood comfort toy, those TV marathons or old stories serve a deeper purpose. The study found that 79% of people feel nostalgic at least once a week, and those feelings are overwhelmingly positive. Far from being passive indulgence, these moments can boost mood, self-esteem, and even help people feel more socially connected — a rare commodity in our digital age of isolation. Amanda Augustine, a career coach quoted in a related study on commuting trends, echoes this sentiment: 'In stressful times, people seek ways to mentally prepare for or decompress from daily pressures. Nostalgia is an intuitive, accessible way to do that.' You Might Also Like: Matt LeBlanc's million-dollar secret is winning hearts: Friends star says 'doing nothing' is his favorite thing Why Do We Always Go Back? It's not just about laughing at Joey's failed auditions or reliving the comforting monotony of Penny and Leonard's slow-burn romance. It's about reclaiming a sense of meaning, stability, and connection. The study noted that feelings like loneliness or a lack of purpose are potent triggers for nostalgia — but rather than deepening despair, nostalgia offers a protective layer. In fact, the more distressed or anxious someone is, the more likely they are to revisit cherished memories — and feel better for it. Rewatching old TV shows becomes more than entertainment; it's therapy in disguise. The study noted that feelings like loneliness or a lack of purpose are potent triggers for nostalgia — but rather than deepening despair, nostalgia offers a protective layer. More Than a Guilty Pleasure So the next time you press play on Season 5, Episode 14 — again — do so without guilt. You're not stuck in the past; you're using it as a compass to navigate the present. As the study concludes, nostalgia 'is a psychological resource – not a liability,' offering comfort, clarity, and even healing for those battling stress, anxiety, or just the chaos of everyday life. In an age that constantly pushes us toward what's new and next, maybe pressing rewind is the radical self-care we never knew we needed. You Might Also Like: The Big Bang Theory: How Amy's entry changed everything for Sheldon? Mayim and Jim's on and off-screen chemistry
NDTV
28-04-2025
- Health
- NDTV
5 Low-Glycemic-Index Millets You Should Include In Your Diet
It is that time of the year again when our meals start feeling heavy, and the rising heat makes us crave lighter food options. If you are tired of your usual choices, this is exactly where millets can step in. These humble ancient grains have been part of our eating habits for centuries. Millets are not just healthy and filling, but also light on the stomach and rich in minerals and fibre. There is more good news. Some millets have a low glycemic index, meaning they help keep your blood sugar levels steady. If you are searching for healthier choices to load your plate, here are 5 low-glycemic millets that are ideal for your diet. Here Are 5 Millets With Low Glycemic Index: 1. Barnyard Millet Also known as Sanwa, barnyard millet is one of the top options for people wanting to manage their blood sugar levels better. As per a research paper published in Research Gate, the glycemic index of barnyard millet is 41.7. This tiny grain is packed with fibre, meaning it digests slowly and keeps you feeling full for longer. You can easily use it in khichdi, upma, or even toss it into a fresh salad. It is naturally gluten-free too, making it perfect for anyone trying to cut down on wheat. 2. Kodo Millet Kodo millet, popularly known as Varagu in many parts of India, has a GI value between 55 and 69, according to a research paper. This millet is a great source of fibre and important minerals like calcium and iron. Because it takes longer to digest, it helps avoid sudden spikes in blood sugar. You can even swap out your regular rice for kodo millet in everyday dishes, making it a great choice for people keeping an eye on blood sugar levels. 3. Foxtail Millet According to the National Institutes of Health, foxtail millet has a glycemic index between 50 to 60. However, this also depends on how it has been cooked. Foxtail millet is not only rich in fibre but also loaded with iron and protein. It is light, fluffy, and quick to cook, making it a favourite for busy days. One of the best things about this low-glycemic millet is its slightly nutty flavour that pairs beautifully with spices. 4. Browntop Millet Browntop millet might not be a regular item in most kitchens, but it definitely deserves more attention. This millet has a glycemic index of 52.7 and is full of antioxidants that are good for digestion and gut health. You can easily replace white rice with browntop millet and cook simple dishes like khichdi or upma. It is a smart addition if you are looking for healthy millets for diabetes management. 5. Pearl Millet Found commonly in Indian households, pearl millet or bajra has a glycemic index between 70 and 85, as per a research paper published in the National Institutes of Health. It is rich in iron, magnesium, and fibre, which supports overall health. Bajra keeps you full for a long time and releases energy slowly, making it an excellent millet for blood sugar control. It has a slightly earthy taste that goes really well with ghee. What Are The Health Benefits Of Eating Low-Glycemic Millets Help Maintain Stable Blood Sugar Levels: Low-glycemic millets are packed with slow-digesting carbohydrates. This means they release glucose into the bloodstream gradually, helping to prevent sudden spikes and crashes in blood sugar levels. They are a smart choice for people living with diabetes or anyone wanting steady energy throughout the day. Boost Digestion And Support Gut Health: These millets are rich in dietary fibre, which helps improve digestion by promoting regular bowel movements and feeding the good bacteria in your gut. A healthy gut plays a big role in keeping your overall health in check. Strengthen Bones And Boost Immunity: Low-GI millets are loaded with minerals like magnesium, iron, and calcium. Magnesium and calcium are essential for strong bones and joints, while iron supports better blood circulation and improves immunity. Keep You Energised Without The Slump: Unlike high-GI foods that can leave you feeling sluggish soon after eating, low-glycemic millets provide a slow, steady release of energy. You feel full for longer and avoid that mid-day energy crash. Offer Overall Wellness Benefits: By including low-glycemic millets in your meals, you are getting a complete nutritional boost — better digestion, stronger bones, improved energy, and more stable blood sugar — all without compromising on taste or satisfaction. How To Include Low-GI Millets In Daily Meals Adding low-glycemic millets to your everyday meals is easier than you think. You can simply replace regular white rice with options like foxtail millet or kodo millet to make healthier versions of pulao, khichdi, or even biryani. You can also use barnyard millet to prepare a quick upma for breakfast or toss cooked browntop millet into a salad for a fibre-rich lunch. In winter, bajra roti made from pearl millet is a great way to enjoy a hearty meal that keeps you full for longer. Swapping refined grains for millets is one of the simplest ways to boost your intake of fibre, protein, and slow-releasing carbohydrates. Why Millets Are Good For Blood Sugar Management One of the main reasons nutritionists recommend millets for diabetes is because of their low glycemic index. Foods with a lower GI value break down slowly in the body, releasing glucose gradually into the bloodstream. This steady release helps avoid the dangerous spikes and crashes in blood sugar that can happen after eating high-GI foods. Millets like barnyard millet, foxtail millet, and browntop millet have been shown to improve glycemic control when included as part of a balanced diet. They also bring along extra benefits like better digestion, reduced inflammation, and improved heart health, making them a smart addition to any diet focused on managing blood sugar levels.
Arab News
10-03-2025
- General
- Arab News
Tackling the scourge of plastic waste
There is a simple motto that environmentalists have been pushing for some time now: 'Take three for the sea.' The philosophy is that if each beachgoer follows this mantra and picks up three pieces of plastic waste on every visit, then beaches and seas will be a lot clearer of this harmful waste and the wildlife that lives there a lot safer. The same should be practiced inland. OK, 'take three for the land' does not have the same ring to it, but the camels and other wildlife will not hold that rhyming failure against us. Scientists in the UAE found that, of 30,000 camel corpses examined between 2008 and 2020, 1 percent — that is 300 — were found to have succumbed to plastic pollution. Examinations of the contents of their stomachs found vast amounts of plastic, up to 64 kg. So, what has prompted me to bring this up in what appears to be a random rant? Recently, I took a drive to the UAE desert in an area near the villages of Thameed and Fili, on the border with Oman. I was hoping to see some open spaces untouched by human greed and idleness, but sadly it was not to be. Instead, there were plastic bottles strewn across the ground and polythene caught in trees. I collected vast amounts of plastic waste. I filled three large bags with bottles and the remnants of polythene bags that had been left out in what would otherwise be a place of natural beauty. There was even a large paint bucket, which I filled as well. I took all this waste away and put it in a large bin not far away. The paint bucket must have been driven there along roads where there are multiple bins. This is not unique to land. Out at sea, it is not uncommon to see bottles bobbing about in the water, along with bags and other waste that can be consumed by aquatic wildlife such as fish, dolphins and turtles. The Take 3 for the Sea organization reports that 56 million items of rubbish were collected at its litter-picking events around the globe between 2009 and 2024, but there is still much more out there. According to ResearchGate, coastal populations around the Arabian Gulf generated about 1.6 million metric tonnes of plastic waste in 2020, of which 1.33 million tonnes was inadequately managed — such as being dumped in open landfills, where the wind can pick up lighter waste and carry it for miles into the desert. Another 19,000 tonnes was simply littered, left by people as someone else's problem. As reported in Arab News last month, there is a move to drive down the use of single-use plastic in Saudi Arabia — and there must be. Currently, 5 billion plastic water bottles are discarded in the Kingdom every year, of which less than 5 percent are recycled. Despite mounting concern about the environmental impact of plastic waste, 77 percent of Saudis continue to rely on bottled water as their main source of hydration, according to a study by Wisewell, a UAE-based water technology company. It is not easy to completely avoid plastic. In 2023, the World Wide Fund for Nature reported that the average person in the UAE used 94 kg of plastic per year and that number is likely to keep growing. But there is a lot more we can do to fight this scourge. Many supermarkets now offer paper bags in the fruit and vegetable section, while we can also reuse the bags we have. Governments keep talking about banning plastic bags, yet they are still available. But there is no need to use them, just buy yourself tote bags or similar. Of course, there is no need for the water we drink to be contained in plastic bottles. There are a multitude of other bottles and flasks available that can be used an infinite number of times. Those camels, birds and reptiles you see — and the rest — do not know what harm the plastic does to them. Peter Harrison In the meantime, when you go out into the desert or countryside, think about why you go there in the first place. We go to enjoy the views and the peace and to see areas of natural beauty, not to see countless discarded bottles and bags lying on the ground. You might be one of those people whose mother ran around after them until well into their 20s, possibly even their 30s. But remember how pleased she was when you finally told her that you had tidied your room all by yourself. Nature has a habit of reacting in a similar way when you do not destroy it. Those camels, birds and reptiles you see — and the rest — do not know what harm the plastic does to them. They don't know what plastic is. But when they eat it, thinking it is something edible, it sits in their stomach as it is impossible to digest. The animals lose their appetite and potentially die of starvation. Ingested plastic with sharp edges or rough sides can also cause abrasions in the animal's digestive system, causing bleeding and infections. And let us not forget, bottles are like traps for smaller creatures that unwittingly crawl inside but cannot find their way out. So, the next time you go for a party or just a picnic in an open space, don't just leave your waste for someone else to clear up — take it home with you, or at the very least to one of the countless bins that tend to line the roads on your way home. And if you see rubbish on the ground, pick it up, take it with you and put it in a bin.
