Latest news with #SimratKathuria
Indian Express
a day ago
- Health
- Indian Express
Why pineapple is the anti-inflammatory superfood we all need
Written by Simrat Kathuria Pineapple is much more than a tasty treat with its golden flesh and tropical scent. This fruit has significant nutrition value, primarily due to the vitamins, minerals and bioactive substances it contains. But it is that superfruit which can effectively address heart disease, diabetes, liver health and obesity, all of which Indians are more vulnerable to. However, we have to eat it mindfully. Good for heart health Pineapple is higher in bromelain, an enzyme that offers both anticoagulant and anti-inflammatory benefits. Research indicates that the bromelain in pineapple may assist with the reduction of clotting leading to improved blood flow and lower risk of a cardiovascular event like a heart attack or stroke. In addition to bromelain, pineapple has high levels of vitamin C, which supports the health of arterial walls, and potassium to regulate blood pressure, which is particularly important in India, where one in three adults may have hypertension. Can diabetics have it? While pineapple does contain sugar, it can still fit inside a diabetic approach to eating — if you have some moderation. Although it has a moderate glycemic index (GI around 59), fresh pineapple (keep in mind, eating it fresh) will not drastically raise blood sugars when eaten in small amounts. Pineapple also has the added benefit of high fibre (and water) content, which abates the absorption of the sugar component of the fruit. Canned pineapple or juice, which has added ingredients and high sugar levels should be avoided. Diabetics might consider approximately ½ cup (50–75 grams) of fresh pineapple (likely with a protein or healthy fat) for sweet treats, maintaining blood sugar and glucose levels. With Indian diets often containing processed oils and heavier spices, liver overload is becoming a significant public health issue. Since pineapple is high in antioxidants like vitamin C, manganese and flavonoids, it can act against oxidative stress, the main contributor to liver damage. Bromelain supports digestion, helping decrease inflammation, possibly lessening the burden on the liver for detoxification. In a controlled but frequent consumer, it can be supportive in normalizing liver function and protection against fatty liver disease. Pineapple is relatively low in calories (42 kcal per 100g) and fat-free, which can be draining for those wanting a tasty snack when managing weight loss targets. Its natural sweetness is great for taming sugar cravings and natural hydration while its fibre load contributes to the feeling of satiety. Bromelain can help break down proteins so that they can be easily absorbed by the body. Pineapple can be a good strategy to include in your mid-morning or afternoon snack breaks. Aim for around one cup (150 grams) per day, provided you are enjoying it as part of a balanced diet and keeping to your daily calorie allowance. (Kathuria is a clinical dietician and celebrity coach)
News18
3 days ago
- Health
- News18
Savour The Sweetness, Skip The Guilt: Smart Eating Tips For Raksha Bandhan And Beyond
Last Updated: Festivals like Raksha Bandhan are meant to be enjoyed to the fullest. However, the key is to strike a balance with indulgence without compromising on health. In India, festivals aren't just dates on the calendar – they're a heady mix of tradition, togetherness, and tempting food. Raksha Bandhan is no different, with sisters lovingly rolling laddoos, brothers untying sweet boxes, and thalis loaded with festive delicacies. But once the celebrations fade, many are left battling the after-effects of sugar rushes and heavy meals. Celebrity dietician and wellness coach Simrat Kathuria believes there's a better way. 'If celebration means poor health, I say, no thank you," she insists. 'Half-hearted eating habits and smart food swaps can let you gorge guilt-free." Her mantra? Enjoy every bite of tradition, but do it mindfully. 1. Mind Over Mithai: Balance Is the Secret Ingredient Kathuria's first rule is simple: don't deny yourself. 'You do not have to say no to that kaju katli or another bite of rasgulla; just be conscious about the portion you take," she says. She suggests never arriving at a feast on an empty stomach: 'Start with water, and balance heavier foods with lighter options like fruit chaat or roasted namkeen. That way, you don't end up overeating in the first half-hour." 2. Homemade Sweets Rather Than Store-Bought Ones When it comes to mithai, quality matters as much as quantity. 'Say no to store-bought sweets with hidden sugars and preservatives," Kathuria advises. Instead, she recommends making treats at home with wholesome ingredients like jaggery, dates, dry fruits, and coconut. 'They're simply more nutritious and often taste better too." 3. Smart Swaps That Go a Long Way Even minor changes can make a major difference to your health during festivals. 'Use ghee mindfully and replace refined oils with cold-pressed ones," says Kathuria. 'Swap sugar for stevia, jaggery, or dates in desserts. Opt for whole wheat or millet flours instead of maida, and wherever possible, bake or air-fry rather than deep-fry." 4. Hydration is Often Ignored During Festivals In all the excitement, drinking water often takes a back seat. 'Hydration is key," Kathuria warns. Her tip: keep sipping through the day, and enhance digestion with infused water – mint, lemon, or fennel seeds work wonders. Coconut water or a herbal infusion post-meal can also help prevent bloating. 5. Sweeten Relations, Not Blood Sugar For those managing diabetes or metabolic conditions, Kathuria urges a focus on the glycemic load. 'Go for almond or besan-based sweets, and avoid those made with all-purpose flour or corn syrup. Pair mithai with protein like paneer or nuts – it slows down sugar spikes." 6. The Post-Event Days: Continue the Good Work, Not the Bad Weight Kathuria's advice is clear: 'What you eat after a festival is equally important." Her advice: Come back to healthy living – seasonal fruits, green vegetables, lean proteins, and whole grains. A short walk, a few minutes after eating, can work wonders on digestion. First Published: Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
Hindustan Times
7 days ago
- Health
- Hindustan Times
Replacing milk with methi: Dietician's guide to improving bone and joint health
It is a common notion that only calcium and vitamin D can help in strengthening bones and joints. But according to Dr. Simrat Kathuria, dietician and wellness coach, it is more than that. In an interview with HT Lifestyle, Dr. Simrat Kathuria said, 'As more people are lactose intolerant and others are opting for a plant-based lifestyle, we need to discuss replacing calcium-rich foods. Ragi (finger millet), instant block-inducing soy products (tofu), almonds, and fortified plant milks are formidable options and provide equal nutrition.' Also read | Ultimate Indian diet for strong bones: Doctor says eat these 4 foods, avoid these 4 for healthier bones Calcium and vitamin D can help in strengthening bones.(Freepik) The power of methi over milk: 'Methi (fenugreek), traditional kitchen staple during the winter months, is now receiving acclaim for its anti-inflammatory properties. Methi is high in iron, magnesium, vitamin K, anti-oxidants and other vitamins, which helps relieve stiffness and pain in the joints. Soaking methi seeds or making methi parathas as dietary additions could be appreciable options especially for women with higher risk of developing osteoporosis post 35 years of age,' the dietician added. Also read | Osteoporosis: Foods for women over 30 to prevent weakening of bones Methi is high in nutrients. Bone and joint health supportive foods: Dr Simrat Kathuria further shared a list of food items that can help in improving bone and joint health: Turmeric (with curcumin), ginger, and omega-3s such as flaxseed and walnuts help with inflammation and overall movement. Vitamin C is also important for collagen formation, which acts to cushion joints. The vitamin C comes from citrus fruits, bell peppers, and amla. Including protein is also important. Include dals, eggs, lean meats, or paneer (as appropriate to you) because protein is part of repairing tissue and preserving the integrity of our bones. Be conscious of packaged foods that are high in sodium and drinks that are high in sugar, which promotes leaching from our bones. 'The diet that supports our joints and bones should be varied, not just milk! There is also a variety of whole foods, including, methi, seeds, pulses and greens. Treat your bones like the investment they are, whether you are 20 or 50; your bone health starts with one meal at a time,' the dietician emphasised. Also read | Food for strong bones: Nutritionist shares tips 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
11-07-2025
- Health
- Hindustan Times
Dietician recommends 5 simple ways to add dates to your diet and how many should you eat daily
Dates are more than just a topping for halwas. Yes, while they may be a hero ingredient, this dry fruit offers much more than that. They are a healthy fat considered as a sugar replacement and often used in the diet, but mindfully, of course. Simrat Kathuria, dietician and wellness coach, shared with HT Lifestyle how date or khajoor is gaining momentum in the advent of clean-eating behaviour. Dates contain fibre.(Shutterstock) Explaining the nutritional benefits of dates, she said, 'There has been much talk about sugar versus khajoor in the clean-eating movement, and rightly so, for it is a smart nutritional choice. Refined sugar is nutritionally devoid. It increases blood sugar levels, leading to weight gain and lifestyle-related diseases of moderate notoriety: type 2 diabetes, PCOS, and fatty liver. On the other hand, the indigestible-fruit-sweetener could be more than a mere sugar load; it contains fibre, iron, magnesium, potassium, vitamin B6, and antioxidants such as flavonoids and carotenoids. Eating dates regularly in moderation supports good gut health, improves iron levels (especially a boon for women), and may help maintain heart health." ALSO READ: 5 ways to take control of your sugar cravings and naturally produce dopamine How to add dates to your diet? Dates go well with a banana smoothie. (Shutterstock) The dietician shared five different ways to eat dates: Mix it with smoothies or protein shakes. Use it as a binder while preparing homemade energy balls or protein bars. Chop them up and add them to oats, yoghurt, or cereal. Use dates as a substitute for sugar in desserts like laddoos, cakes, or halwa. Stuff and eat for a quick snack. How many dates to eat in a day? Too much of anything isn't good, as after all, the very core principle of healthy eating is rooted in the understanding of fine balance. The same goes for dates, too. Even with their robust nutritional profile and health benefits, dates should be consumed in moderation to avoid excess calorie or sugar intake. Simrat shared the ideal date consumption throughout the day and added, 'If you wanted to consider dates, this comes into the picture because of their low to moderate glycaemic index. Their fibre content enables dates to release sugar more slowly into the bloodstream, thus preventing insulin spikes and subsequent energy crashes. This is great for keeping away sweet cravings; you only need 2-3 dates in the mid-morning or post-lunch to offer a clean energy boost. But it is also important to understand that dates are usually very calorie-dense. Thus, for most, anywhere from two to four medium-sized dates can be fine throughout the day.' 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.
Time of India
10-07-2025
- Health
- Time of India
One superfood, many benefits: Special soup solution for hair loss and fatigue, suggests top nutritionist
Hair fall, constant fatigue, and low energy levels are some common complaints that people generally have as their age increases. While many turn to supplements or treatments for relief, nutritionist Simrat Kathuria suggests a natural and effective remedy: fresh moringa soup. In a YouTube short, she highlighted the benefits of incorporating this nutrient-rich superfood into daily meals to combat issues like hair thinning, anemia, and overall weakness. Known for her practical diet solutions, Kathuria's recommendation comes from both experience and a deep understanding of nutritional science. Why Moringa Deserves To Be In Your Daily Diet Kathuria, who has been in the field of nutrition for over 20 years, introduced this remedy as part of her 'Healthy Soup Series'. She pointed out that moringa is especially helpful for those facing chronic hair fall, low energy, or signs of anemia. According to her, visible improvements in hair growth and vitality have been seen not just in her personal routine but also among her clients. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Don't Drink Apple Cider Vinegar in 2025 Gundry MD Learn More Undo She recommended saving and sharing the recipe, particularly with individuals struggling with such health concerns. Packed With Nutrients In the short video, Kathuria described moringa as a 'powerhouse of nutrients,' rich in vitamins A, C, and E, along with a strong iron profile. These nutrients support better blood circulation, nourish hair follicles, and improve scalp health. She added that this natural soup is particularly effective during colder months, when such issues tend to worsen. Kathuria emphasized that including moringa in one's daily diet can naturally reduce fatigue, improve immunity, and contribute to healthier hair without relying on artificial supplements. About Simrat Kathuria Simrat Kathuria is the founder and director of The Diet Xperts, a wellness service that offers personalized nutrition plans. She earned her BSc in Dietetics and Nutrition from Punjab Agricultural University and a Post Graduate Diploma in Nutrition & Dietetics from Government College for Women, Ludhiana. A member of the Indian Dietetic Association, Kathuria has received several accolades including the Times Healthcare Pioneer award in 2015 and Best in Class Dietitian from the Global Achievers Forum in 2017.
