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Hans India
5 days ago
- Health
- Hans India
Celebrate a healthier Raksha Bandhan
Raksha Bandhan marks the start of the festive season, celebrating the bond between siblings, where sisters pray for their brothers' well-being, and brothers vow to protect and support them. This year, honour that heartfelt promise with a thoughtful gesture—by making health a priority for your sibling's long-term success and prosperity. Festivities often come with indulgent meals and sweet treats, and while it's natural to celebrate with food, it's equally important to balance enjoyment with mindful choices. This Raksha Bandhan, make celebrations more meaningful by including nutritious foods like California almonds in your daily diet. Almonds are a rich source of essential nutrients and can support long-term wellness goals. From helping manage blood sugar levels to lowering LDL and total cholesterol, almonds contribute to better heart health and overall well-being. Their inclusion in daily meals can lay the foundation for a healthier, more successful future. As you prepare festive dishes, consider swapping refined sugar for natural sweeteners and choosing baked options over deep-fried ones. By making small but significant changes—like adding almonds to your celebrations—you can enjoy the season of togetherness while nurturing your family's health, happiness, and long-term prosperity. Revealing how she celebrates Raksha Bandhan, Bollywood actress Soha Ali Khan said, 'Raksha Bandhan is a special day for my family. I prepare healthy yet tasty treats like grilled almond burfee and almond brownies. As a daily habit, I make sure to give almonds to my husband and daughter as part of their morning routine - something I never skip, even on festivals. Almonds are not only flavourful but also incredibly beneficial for our health, which is why I try to incorporate them into as many dishes as possible.' Regional Head-Dietetics, Max Healthcare – Delhi, Ritika Samaddar said, 'During festivals like Raksha Bandhan, people often indulge in unhealthy food without realizing its impact on health and weight. I recommend celebrating mindfully with nutritious options like almonds. Rich in essential nutrients, almonds make a great replacement for unhealthy snacks and can be added to festive dishes. The latest ICMR Dietary Guidelines for Indians highlight almonds as a daily, healthy choice offering plant protein and long-term wellness. Regular almond consumption supports not just better health, but also the prosperity and well-being of the whole family.' Sheela Krishnaswamy, Nutrition and Wellness Consultant said, 'Sweet treats are a staple during Raksha Bandhan, but their impact on blood sugar and overall health is often overlooked. Sugar intake can cause glucose spikes, which is a concern especially for those with diabetes or pre-diabetes. This advice is for everyone who feels anxious about festivals because of sweets—you don't have to miss out to stay healthy. As a nutritionist, I recommend choosing healthier options like almonds and fresh fruits during festive indulgence. Almonds are rich in protein and fiber, and when included in a balanced diet, they help maintain stable blood sugar levels and support heart health too. This Raksha Bandhan, let's celebrate with mindful food choices that not only make the day enjoyable but also support long-term health. Start your mornings with a handful of almonds for lasting wellness and smarter snacking all year round.
NDTV
30-07-2025
- Health
- NDTV
Which Is Better - Roti Or Bhakri; Experts Weigh In
In a rush? Can't cook? Roti, paratha and are a staple across the country. They are central to everyday nourishment, regional pride and culinary expression. From the tender tear of a North Indian paratha to the flavourful South Indian akki roti, variety of Indian breads mirrors the diversity of its people. You will find fluffy naans served during celebrations, flaky parottas layered in street-side stalls, puris puffed up for Sunday brunch and rumali rotis that drape like silk on a Mughlai platter. Yet, amidst this variety, two prominent breads remain daily staples across millions of homes - they are roti and bhakri. While they might share the same tawa, their stories, textures and nutritional impact are vastly different. In this feature, we will explore what sets them apart, why health experts weigh in on their benefits and how your choice between roti and bhakri could reflect not only your lifestyle but also your region, routine and even your preferred food app order. Roti Vs. Bhakri: The Classic Face-Off What Is A Roti? Roti, also known as chapati in many parts of India, is a thin, unleavened bread made using atta, water and a hint of oil or ghee. It is usually cooked on a hot tawa and sometimes puffed directly on the flame. It is soft, flexible and made fresh in most homes every single day. Rotis are light, easy to digest and pair well with almost every Indian dish, from paneer to palak to dal fry. According to nutrition expert Dr. Ritika Samaddar, roti made with whole wheat can be a good source of complex carbs and fibre if consumed in moderation. She explains, "The glycaemic index of whole wheat roti is lower than refined wheat products, making it suitable for those trying to manage blood sugar." What Is A Bhakri? Bhakri is a thick, coarse, hand-pressed flatbread made using flours like jowar, bajra, ragi or rice flour. Unlike roti, bhakri requires a more rustic handling, usually pressed by hand instead of rolled out, and cooked slowly on a tawa until slightly crisp. It is a staple in Maharashtrian, Gujarati and tribal cuisines, often enjoyed with spicy chutneys, garlic thecha or leafy greens. Bhakri carries strong nutrition benefits, especially when made with millet flours. For the unversed, millets are gluten-free, rich in minerals like iron and magnesium, and help improve gut health. Dietician Kavita Devgan notes, "Millets in bhakris boost satiety, reduce bloating and keep energy levels consistent throughout the day." Key Differences Between Roti And Bhakri: Roti Or Bhakri: Which One Is A Better Choice? It depends on your health goals, taste preferences and even the climate you live in. If you are someone who prefers lighter meals, rotis might fit into your routine better. They are quick to make and easy to digest. But if you are leaning towards a high-fibre, mineral-rich diet, or managing gluten sensitivity, bhakris made with jowar or bajra are excellent options. During colder months or after a heavy physical day, bhakri tends to keep energy sustained longer. In fact, today professional chefs are bringing bhakri back into urban menus as part of millet-forward thalis and wholesome takeaway meals. Wellness expert Dr. Shikha Sharma explains, "Think of bhakri as your weekend fuel and roti as your weekday staple". For Diabetes Management: Bhakris made with jowar or bajra have a lower glycaemic load and help in slower glucose absorption. For Weight Loss: Rotis may be lower in calories but need mindful portioning. For Energy: Bhakri offers complex carbs and micronutrients, which are ideal for stamina-building. The Bottom Line: Both roti and bhakri have their own share of benefits and choosing between the two does not have to be a battle. Instead, it can be a rotation. If you are experimenting with millet recipes, bhakri opens up interesting possibilities. And if you are running late, rotis are the quick fix. Even, several food delivery platforms now offer customised thalis with your choice of bread, so swapping between the two gets easier than ever.
NDTV
29-07-2025
- Health
- NDTV
Is Beetroot Carrot Juice Good For Weight Loss? Here's What Nutritionists Say
You know that moment when you stare at the weighing scale and promise yourself a fresh start. From early morning walks to cutting down on calories, you try every trick in the book to shed those stubborn love handles. But weight loss is not just about calories. It also depends on how well your metabolism and gut behave. And finding foods that actually help without upsetting your taste buds is where the real challenge lies. What if we told you there is a drink that ticks all the boxes? It is earthy-sweet, refreshingly hydrating and naturally nourishing, while supporting your weight loss journey. Yes, we are talking about beetroot-carrot juice. Loaded with antioxidants, fibre and nutrients that promote digestion, detox and satiety, this humble blend is steadily winning hearts in nutrition circles. Let's take a deeper look into what makes it so popular among wellness experts. Also Read: 8 Monsoon Diet Tips You Must Follow For Good Health Beetroot Benefits: Why Nutritionists Swear By This Crimson Superfood Beetroot is more than just a vegetable to add to your salads and sabzis. It is rich in nitrates, which have been shown to improve blood flow, lower blood pressure and increase stamina - three key benefits for those trying to stay active during their weight loss journey. Its vibrant colour comes from betalains, powerful antioxidants that support liver function and reduce inflammation. According to a study published in the journal Nutrients, beetroot juice may enhance exercise performance and oxygen uptake, making workouts more effective. It is also loaded with iron, folate and potassium, crucial for maintaining energy levels and muscle function while cutting calories. Dr Ritika Samaddar, Chief Dietitian at Max Healthcare, Delhi, notes that beetroot's high fibre and low-calorie content "make it ideal for those looking to feel full without overeating". She adds that its mildly sweet flavour reduces cravings for sugary snacks. Carrots Are Not Just For Salads: What Makes Them A Crunchy Staple In Modern Nutrition Carrots are packed with beta-carotene (a precursor to vitamin A), biotin, vitamin K1 and antioxidants that support skin, eyesight, and metabolism. According to a study in The American Journal of Clinical Nutrition, regular carrot intake has been associated with reduced waist circumference and improved glycaemic control in overweight individuals. Mumbai-based nutritionist, Dr Eileen Canday explains that carrots have a low glycaemic index, meaning "they release sugar slowly into the bloodstream, helping prevent cravings and energy crashes." Plus, their fibre supports gut health, which is increasingly linked to weight management. Also Read: 5 Amazing Things That Happen When You Drink Buttermilk Daily Photo Credit: iStock Why Beetroot-Carrot Juice Works For Weight Loss: Individually, beetroot and carrot are nutrition powerhouses. And together, they complement each other perfectly. The blend creates a juice that is: Low in calories but high in satiety Rich in fibre, supporting digestion and metabolism Full of antioxidants, reducing inflammation and supporting liver detox Naturally sweet, reducing reliance on refined sugar or artificial additives A study published in the journal Food And Function found that participants who consumed beet-carrot juice daily for eight weeks experienced improvements in body composition and lipid profile, especially when paired with moderate physical activity. It is also hydrating, which helps curb unnecessary snacking often mistaken for hunger. How To Make It: A Simple 5-Minute Recipe You don't need fancy gadgets or imported ingredients to enjoy this juice. Here's a basic recipe for you to try at home. Ingredients: 2 medium-sized carrots, peeled and diced 1 large beetroot, peeled and chopped 1/2 cup chilled water Juice of 1 lemon A pinch of kala namak A few mint leaves (optional) Method: Blend all the ingredients until smooth. Strain if you prefer a lighter texture. Garnish with mint. Serve chilled, ideally on an empty stomach in the morning. Pro tip: For extra zing, add a slice of ginger or a dash of cinnamon - both known to support digestion and metabolism. Also Read: 6 Drinks That Can Help You Get Rid Of Belly Fat Note Of Caution: Enjoy, But Wisely Beetroot carrot juice is a wonderful addition to your diet, but balance is key. It contains natural sugars, so excess consumption might spike blood sugar in sensitive individuals. Here are some things to keep in mind: Limit to one glass a day, especially if you have diabetes Watch for beeturia (reddish urine) - harmless but surprising Always pair dietary changes with movement and hydration Pregnant individuals or those on medication should consult a doctor before making it a daily habit. Conclusion: A Small Change With Big Payoff Losing weight does not mean saying goodbye to flavour. Beetroot carrot juice offers a delicious, affordable and friendly way to boost wellness. It supports digestion, keeps you full for long, and gives your metabolism a gentle nudge in the right direction. Advertisement About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Beetroot Carrot Juice Weight Loos Drink Beetroot Carrot Juice Drink In Morning Show full article Comments
NDTV
23-07-2025
- Health
- NDTV
How Do Indians Meet Their Protein Requirements- Better Diets Or Supplements? Expert Answers
Protein is a vital macronutrient that plays a crucial role in tissue development and repair, immune function support, and muscle maintenance. It is commonly believed that Indian diets lack protein, and most Indians are protein-deficient. This has led to a major shift in India's protein consumption and protein supplements are almost becoming a staple. While protein is essential for all age groups to achieve optimal health and well-being, is resorting to supplements a healthy approach? Here's what the expert has to say. Better diets or supplements? How to meet daily protein requirement "What we eat has a critical role to play in staying healthy, and a well-formulated Indian diet can provide all of the necessary nutrients, including protein, without supplements." "Properly balanced traditional Indian meals consist of an excellent mixture of whole grains, lentils (dals), vegetables in season, fruits, dairy, and healthy fats from nuts and seeds. These units supply not only energy but also the body's needed macronutrients (protein, fat, carbohydrates) and micronutrients (vitamins and minerals)," said Dietitian Ritika Samaddar, Regional Head, South Zone, Nutrition and Dietetics at Max Hospital. The expert further highlights the importance of consuming an adequate amount of protein. "Protein is particularly crucial; it develops immunity, nurtures muscles, and helps repair cells. It's critical at all ages, from children needing protein for growth to older adults relying on it to prevent muscle loss and fight infections." How much protein do you need? An individual's protein requirement depends on various factors, including age, body weight, levels of physical activity and gender. "The optimal amount of protein to consume is about 1-1.2 grams per kilogram of body weight-about 50-60 grams daily for most adults," the expert explained. How to meet daily requirements "Instead of going straight to supplements, the better practice is to make sure you have at least one food which is high in protein in every meal. This is possible with a variety of foods such as pulses, milk and curd, paneer, nuts, seeds, and, for non-vegetarians, eggs, chicken, or fish," Ms Ritika added. Some individuals, including pregnant women, lactating mothers, athletes, those who are recovering from health conditions and people with certain health conditions, may require higher amounts of protein. "Supplements can then be employed, but strictly under the advice of a competent nutritionist or physician," she advised. "In general, the majority of Indians can obtain their protein requirements from a careful, balanced diet; only in specific medical or physical necessities are supplements needed," she concluded. (Dt. Ritika Samaddar, Regional Head, South Zone, Nutrition and Dietetics, Max Super Speciality Hospital, Saket) Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Indian Express
16-07-2025
- Health
- Indian Express
Can one samosa or vada pav a day really impact your health? Experts break down the truth behind your favourite fried snacks
Ever since the health ministry has asked schools, offices and public institutions to display a nutrition board at their canteens, listing the fat and sugar component of desi snacks like samosa, jalebi and vada pav, many are questioning if the freshly prepared snacks can be harmful. But the real issue is about more than just calories. 'When we talk about controlling obesity and blood sugar, we just count the calories of fried snacks. But we conveniently ignore the quality or the source of calories,' says Ritika Samaddar, Regional Director, Dietetics, Max Healthcare. For example, a calorie each from a fruit and a sugary drink may have the same energy value but the fruit provides fibre and micronutrients while the sugary drink is refined carbohydrate which spikes blood sugar. 'Similarly, calories from food fried in olive oil and refined oil may have the same value but the former has beneficial Omega 3 and Omega 6 fatty acids but the latter contains Omega 6 in excess, which can be inflammatory, has low levels of vitamins and antioxidants and can quickly turn to trans fats on reheating,' she adds. That's why this directive, she feels, is about generating awareness about oils and cooking techniques rather than questioning the caloric value of the fried food itself. What are the calorie values of samosas, kachoris and vada pav? According to the Food Safety and Standards Authority of India (FSSAI), one samosa (100 g) yields 362 kilocalories (kcal) with 28 g of fat, kachoris (40 g) produce 166 kcal and 10 g of fat, one vada pav (127 g) yields 263 kcal and 9.5 g of fat, 10 pakoras (130 g) are equivalent to 351 kcal and 26 g of fat, banana chips (28 g) yield 147 kcal and 9.5 g of fat while one gulab jamun (62 g) releases 203 kcal and 32 g of sugar. A pair of jalebis can set you back by 300 calories, nearly all from sugar and reheated oil. 'While the average adult requires around 2,000 calories a day, just one samosa can consume nearly 20 per cent of that allowance. Pair it with a cup of sweetened chai or a soft drink, and you're easily pushing beyond 500 calories in one sitting with minimal nutritional benefit,' explains Dr Subrat Akhoury, chairman, cath lab and interventional cardiologist, Asian Institute of Medical Sciences, Faridabad. Why oil is the real problem The real danger isn't just in the calorie count. 'Most of these snacks are fried in the same batch of oil again and again. Reheated oil produces toxic compounds like acrylamides, which not only damage the heart and impact digestion but are also linked to cancer,' says Dr Akhoury. When cooking oil is repeatedly heated, especially at high temperatures, the chemical structure of its fatty acids changes. 'The cooking oil becomes trans fat, which is known to raise LDL (low density lipoprotein or bad cholesterol) and lower HDL (high density lipoprotein or good cholesterol) increasing the risk of heart disease,' says Samaddar. Cooking in the same oil can form Advanced Glycation End Products (AGES), harmful molecules resulting from a chemical reaction of sugars binding to protein or fat. 'AGES are linked to chronic illnesses like diabetes, heart and kidney disease as well as Alzheimer's,' says Samaddar. What if fit people say they have accounted for samosa in their daily recommended calorie allowance? Dr Subrat responds, 'Not all calories are created equal, so 300 calories from almonds can support your metabolism and provide essential nutrients. But 300 calories from deep-fried snacks are loaded with trans fats and refined carbohydrates that trigger inflammation and insulin resistance. These snacks offer almost no fibre, vitamins or satiety. In fact, they often lead to overeating later in the day.' How does one enjoy these snacks then? Cook them in fresh oil, preferably at home, use healthier substitutes rather than refined carbs and make them part of an otherwise balanced diet. 'What we need is awareness, not anxiety,' says Dr Subrat.
