Latest news with #ShaliniSudhakar
Hindustan Times
29-05-2025
- Health
- Hindustan Times
Nutritionist shares 3 essential eating hacks if your gut is always upset
Is your gut always upset, no matter what you eat? If your stomach frequently throws tantrums, maybe how you eat also matters. Eating habits can also silently wreck your gut health. It's essential to keep a check on your eating habits as the ill consequences can extend to even weight gain, beyond just gut issues. So if you have got weight loss plans or in general want a calmer gut, being mindful of how you eat helps. Nutritionist Shalini Sudhakar, who frequently shares gut health-related tips on Instagram, posted on May 28 about important everyday eating habits one should be aware of that are silently upsetting your gut. A post shared by Shalini Sudhakar (@consciouslivingwithshalini) Drinking water makes you feel fuller, which is why it was considered a smart hack to drink water before meals to eat less. But turns out, instead of helping with portion control, this may backfire and spike your cravings later in the day. Shalini added,'This fills you up faster and signals your brain a false sense of satiation, which disturbs your digestive juices, and this leads to a lot of cravings and binge eating for the rest of the day. ' During mealtime, it has become a reflex now to reach out for screens, whatever size, phone, tablet, laptop, or TV. While you scroll, text, or binge-watch, it's easy to get carried away and eat bigger portions, leading to weight gain. The nutritionist highlighted this concern about how weight gain is a big side effect of using screens during meals. She said, 'It is scientifically proven that watching gadgets while having your meal, your gut-brain connection is completely disturbed. So neither your gut nor the brain understands when you are full. So, you are going to eat more than what your body needs, and that's how you are gaining weight every day.' Moreover, as you are so occupied and practically glued to your screen, you are more likely to eat faster, barely chewing and simply gulping down your food. The nutritionist noted,"Focus on chewing the food really very well, which is very important for breaking the food down and getting maximum nourishment from the food you eat." Lastly, no conversation about good gut health is truly complete without talking about probiotics. Probiotic-rich foods like curd are gut-friendly and help with your digestive functions. Shalini said, "It's a simple traditional grandmother's wisdom. Without this friendly bacteria, you cannot easily digest or absorb all the nutrients from the food you eat.' ALSO READ: Tired of chronic constipation? Doctor reveals 3 seeds to add to your diet for a healthier gut Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
19-05-2025
- Health
- Hindustan Times
Nutritionist shares the correct way of seed cycling to balance female hormones
Seeds are superfoods for your health, power-packed with essential nutrients. Women's reproductive health is primarily dependent on the female hormones, making it essential to keep them in balance. Seed cycling is one effective way to support hormonal balance naturally. It involves consuming certain seeds at different phases of the menstrual cycle, with the goal of naturally supporting the female hormones estrogen and progesterone. Balancing hormones is important, as it influences everything from common daily mood swings to more serious fertility-related issues. Nutritionist Shalini Sudhakar who regularly shares nutrition related tips on her Instagram, shared the importance of seed cycling for balancing female hormones. A post shared by Shalini Sudhakar (@consciouslivingwithshalini) She emphasised, 'It is must for every woman and teenage girls for healthy hormonal balance, healthy uterus and for a peaceful happy periods. Two very important female hormones, estrogen and progesterone is responsible for healthy uterus and menstruation. Any imbalance in these two will cause a lot of issue with your periods, pregnancy, postpartum, also menopause.' Seed cycle, the word cycle itself refers to a rhythm, a recurring pattern, and in this case, eating certain seeds in rotation. When seen in the context of female health, it means eating the seeds while following the female menstrual cycle, with the first fourteen days signifying the follicular phase and the next fourteen days the luteal phase. Shalini explained, 'Here is how to seed cycle. The first 14 days of your follicular cycle you have to consume flax seeds and pumpkin seeds which will help you balance your estrogen. During the next 14 days of your luteal cycle, consume sesame seeds and sunflower seeds to balance progesterone hormone.' For the best results, Shalini suggested eating seeds in these ways: ALSO READ: Doctors reveal the ultimate fertility-boosting diet for women over 30 Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
NDTV
14-05-2025
- Health
- NDTV
Rice, Wheat Or Millet: Which Carbohydrate Option Is Better for Your Meals?
We all know that Indian meals are incomplete without carbohydrates. Whether it is rice, roti, or a comforting bowl of khichdi, carbs are the backbone of most plates. However, in the name of weight loss and clean eating, many people have started removing them from their diets completely. The truth is that carbohydrates are not as harmful as they are often made out to be. In fact, the body requires them for energy, digestion, and even fat metabolism. Instead of cutting carbs out entirely, it is far more effective to understand how and when to include them in your meals. Rice, wheat, and millets are staple carbohydrate sources that frequently appear on our plates. But each of them has a different impact depending on when they are consumed during the day. So, which carb works best with your routine? Here is what the experts suggest. Also Read: Carbs Are Not Bad: 5 Grains To Enjoy In Your Everyday Rotis Why Are Carbohydrates Important? Just like any other essential nutrient, carbohydrates help the body perform daily activities. Many people avoid them out of fear of weight gain, but doing so can often backfire. According to celebrity nutritionist Pooja Makhija, 'Carbs are needed to give you energy throughout the day. They are also important for the metabolism of fats. If you want to fight fat, you need carbs to burn them. Complex carbs from foods like whole grains, brown rice and lentils should make up at least 60 per cent of your daily meals. If you're not eating enough carbs, you will not be able to sustain the weight loss and eat more to make up for the lack of calories.' So, instead of skipping carbs, focus on incorporating the right types in the right amounts. Rice, Wheat or Millets: When Should You Consume These Carbohydrates? Carbohydrates dominate most Indian meals, with rice, wheat, and millets being the most common options. However, their impact on the body varies based on the time they are eaten. Nutritionist Shalini Sudhakar explains that three factors play a key role in this: Circadian Rhythm: Commonly referred to as the body's internal clock, it follows a natural 24-hour cycle that regulates bodily functions like sleep, hormone secretion, and digestion. Glycaemic Index (GI): This refers to how quickly a particular food can raise blood sugar levels. Fibre Content: Fibre is a type of carbohydrate found in plant-based foods that the body does not digest, and it plays a major role in maintaining gut health and regulating blood sugar. Rice, Wheat or Millets: Which One Is Better for Your Meals? According to the expert, timing your carb intake correctly can improve digestion, regulate blood sugar, and boost overall health. 1. Rice for Breakfast Rice is high on the glycaemic index and relatively low in fibre, which means it can raise blood sugar levels quickly. This might sound like a drawback, but when eaten in the morning, it works in your favour. Since your body is more active during the day, it uses the glucose effectively for energy. Popular Indian breakfast dishes made from rice and its by-products include idli, dosa, and poha—all light yet energy-boosting options. 2. Wheat for Lunch Wheat has a moderate glycaemic index and is high in fibre, making it easier to digest and less likely to cause a sudden spike in blood sugar. It also keeps you feeling fuller for longer without making you sluggish. Ideal lunch options include wheat flour rotis, dalia, and occasionally maida-based preparations, depending on dietary needs. 3. Millets for Dinner Millets have the lowest glycaemic index among the three and are rich in fibre. They are ideal for dinner, as the body does not require high amounts of energy or glucose at night. They support digestion, help regulate blood sugar overnight and are easy on the gut. Suitable dinner-time millets include kodo, ragi, barnyard, jowar, bajra, and foxtail millet. Also Read: Weight Loss: 5 Side-Effects Of Extreme Low Carb Diets You Should Know About Each type of carbohydrate - rice, wheat, and millets - has a role to play in a balanced diet. When consumed at the right time of day, they can actually support your health goals, from maintaining blood sugar levels to aiding in weight management. Instead of eliminating carbs, understanding when to eat them could be the key to building healthier and more satisfying Indian meals. Advertisement Comments About Nikita Nikhil Meet Nikita, a passionate soul with an insatiable love for two things in life: Bollywood and food! When she's not indulging in binge-watching sessions, Nikita can be found behind the lens capturing moments or expressing her creativity through painting. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Rice Wheat Millets Carbs Show full article Comments
Hindustan Times
25-04-2025
- Health
- Hindustan Times
Should you eat traditional Indian dahi or Greek yoghurt? Dietician shares which is better for vegetarians
Shalini Sudhakar, a nutritionist, shared in an Instagram video on April 24, that both curd, or dahi, and Greek yoghurt can be part of a balanced diet, offering unique benefits and nutritional profiles. However, revealing which is better for vegetarians, she said that Greek yoghurt might be a better choice if you're looking for a high-protein dairy option. Also read | Soaked chia seeds to Greek yoghurt: 5 best foods to have on empty stomach for weight loss According to Shalini, if you're watching your fat intake, choose low-fat Greek yoghurt. She shared that Greek yoghurt is strained to remove excess liquid, resulting in a thicker, creamier yoghurt with higher protein content. Meanwhile, dahi contains live cultures that support gut health and digestion, and is a good source of calcium, which is essential for bone health. A post shared by Shalini Sudhakar (@consciouslivingwithshalini) Shalini said in the video, 'Our traditional dahi or Greek yoghurt (which is better)? I would say Greek yoghurt, especially if you are a vegetarian and here is why.' She explained: 'Traditional dahi is basically fermented milk solids by lactic acid bacteria, which is a great source of probiotics and micronutrients like calcium, but is rich in fat and less in protein. In Greek yoghurt, excess fat and water are removed, retaining only milk solids that are fermented in a controlled environment using a special strand of bacteria called streptococcus. This makes yoghurt the least in fat and very high in protein – 7-12 grams of protein in just a hundred grams, making it an excellent source of probiotic micronutrients and a protein source.' She added, 'If you are getting enough protein through other sources, go for traditional dahi as a source of probiotics and micronutrients. But if you are a vegetarian and it is challenging to get enough protein, Greek yoghurt is better than dahi. But instead of just following things, see what works right for you.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
