Nutrition on Ultrahuman Blog

Is Maltitol Bad for You? Side Effects and Blood Sugar

Tue, 09 Jun 2026 16:20:53 +0000

Maltitol is a sugar alcohol — a type of carbohydrate called a polyol — used to sweeten "sugar-free" and "no sugar added" foods like chocolate, candy, and protein bars. It's roughly 75 to 90 percent as sweet as table sugar with about half the calories, which is why manufacturers reach for it. But unlike calorie-free sweeteners such as sucralose, maltitol is not consequence-free. It still raises blood sugar — it has a real glycemic index — and like other sugar alcohols it can cause gas and bloating, especially in larger amounts. This guide covers what maltitol does in the body, its side effects, how it stacks up against other sugar alcohols, and who should be cautious.

Is Your Excessive Hunger Polyphagia? When It Signals Insulin Resistance

Mon, 08 Jun 2026 15:35:58 +0000

Polyphagia is the medical term for persistent, excessive hunger that doesn't go away after eating a normal meal. It is different from the everyday feeling of being hungry between meals or wanting seconds of something you enjoy. Polyphagia is the kind of hunger that returns soon after a full meal, that drives you to keep eating without feeling satisfied, and that persists day after day. It is one of the three classic warning signs of diabetes — the "3 P's" of polyphagia (excessive hunger), polyuria (excessive urination), and polydipsia (excessive thirst). It is most commonly associated with poorly controlled or undiagnosed diabetes, but it can also signal thyroid, hormone, or medication issues worth checking. This guide walks through what polyphagia actually is, why it happens, when to take it seriously, and what to do.

What Is Erythritol? Calories, Glucose Effect, and Safety

Fri, 05 Jun 2026 11:26:12 +0000

Erythritol is a low-calorie sweetener that tastes about 60-80% as sweet as table sugar, has near-zero calories (0.2 kcal/g), doesn't raise blood sugar or insulin in healthy adults, and is classified as Generally Recognized as Safe (GRAS) by the US Food and Drug Administration and reaffirmed as safe at typical dietary intakes by the European Food Safety Authority (EFSA) in its 2023 re-evaluation. A 2023 Nature Medicine observational study raised questions about whether high circulating erythritol levels are associated with cardiovascular events (Witkowski et al., Nat Med 2023, PMID 36849732) — a finding that triggered considerable media coverage and ongoing scientific debate.

Do NAD+ Supplements Actually Work? NMN vs NR vs Niagen Compared

Wed, 03 Jun 2026 18:26:09 +0000

NAD+ (nicotinamide adenine dinucleotide) supplements — NMN, NR, and Niagen — reliably raise blood NAD+ levels in human trials, but evidence for downstream clinical benefits beyond that biochemical change is still early. All three are precursor compounds your body converts into NAD+, a molecule your cells use to make energy and repair themselves that declines as you age. NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) are the two best-studied forms; Niagen is a brand-name patented form of NR chloride.

Are Nightshade Vegetables Inflammatory? Evidence and Glucose Data

Wed, 03 Jun 2026 14:32:33 +0000

For most people without a diagnosed autoimmune, IBD, or food-sensitivity condition, nightshade vegetables aren’t inflammatory and don’t meaningfully spike blood glucose. The widely-cited claim that they trigger inflammation in joints or worsen autoimmune conditions has weak clinical evidence behind it for the general population. The exception in the nightshade family is potato — but that’s because of starch content, not because of being a nightshade. Tomato is even modestly anti-inflammatory in trial data, driven by lycopene.

Is Diet Coke Bad for You? Aspartame, Glucose, and the CGM Data

Tue, 02 Jun 2026 16:40:41 +0000

The short answer — Diet Coke isn’t dangerous for most people in moderate consumption, but it isn’t a free pass either. CGM data shows minimal direct glucose response, regulators broadly consider aspartame safe, and the gut-microbiome and cardiometabolic research shows modest effects rather than dramatic harm.

Diet Coke contains aspartame and acesulfame potassium — zero-calorie sweeteners — plus caffeine and acidulants. Aspartame has no fermentable carbohydrate, so it produces little to no direct blood-glucose response in continuous glucose monitor (CGM) data. The bigger questions are whether aspartame is safe long-term, whether non-nutritive sweeteners affect gut microbiome and glucose tolerance indirectly, and whether regular consumption raises cardiometabolic risk over time.

Carb Cycling: Does It Actually Work? A CGM Reality Check

Fri, 29 May 2026 18:04:40 +0000

Carb cycling is the practice of alternating high-carbohydrate and low-carbohydrate days, typically aligned with training intensity — high carbs on hard training days, low carbs on rest or easy days. Proponents claim it improves performance, body composition, and insulin sensitivity. The evidence is narrower than the hype. In trained endurance athletes, periodizing carbohydrate intake matches constant-high-carb fueling and clearly outperforms low-carb high-fat diets for race performance. For general weight loss, metabolic health, or resistance training, there is little good evidence it works better than just controlling total calories and carbohydrate quality.

Is Chick-fil-A Healthy? A Nutrition Guide to Every Menu Item

Wed, 27 May 2026 19:06:38 +0000

Chick-fil-A’s menu spans a wide range of calorie loads, carb counts, and likely glucose impact — from a grilled chicken sandwich at one end to a medium sweet lemonade at the other. Most online “healthy at Chick-fil-A” guides focus on calorie count alone, but for blood-sugar stability the more useful question is how each menu item shapes glucose after you eat it.

This guide walks through every Chick-fil-A menu category — breakfast, sandwiches, sides, salads, drinks — with the official Chick-fil-A nutrition numbers and the glucose-response patterns that follow from them. Where Ultrahuman’s Open Glucose Database (OGdB) has direct CGM data on a specific item, we surface it; for items without OGdB coverage, we rely on the underlying macros and glycemic structure, not direct CGM measurements.

Glutathione Benefits: The Master Antioxidant Explained

Wed, 27 May 2026 15:37:29 +0000

Glutathione is your body’s main internal antioxidant — a small protein made inside every cell that handles oxidative stress, helps the liver clear toxins, and supports immune function. Levels drop with age and chronic illness, and oral glutathione pill absorption varies widely; the more reliable lever is supplying the body with the building blocks it needs to make its own.

This guide walks through what glutathione really does, the benefits with the best evidence behind them, the foods that help, and where the supplement industry overpromises.

What Is Invert Sugar? How It Affects Blood Glucose

Tue, 26 May 2026 12:10:23 +0000

Invert sugar is a liquid sweetener made by chemically splitting sucrose (table sugar) into its two component sugars, glucose and fructose. Understanding invert sugar matters because it shows up in soft drinks, baked goods, candies, and processed foods — and at the same gram intake, invert sugar produces essentially the same blood glucose and metabolic effects as table sugar. It’s not meaningfully better or worse for the body.

This guide walks through what invert sugar actually is, how it differs from table sugar and high-fructose corn syrup, what it does to blood glucose, and what to look for on ingredient labels.

Low histamine diet explained and the triggers to be aware of

Fri, 22 May 2026 19:04:30 +0000

Histamine intolerance isn’t an allergy. It’s what happens when the body either produces too much histamine or breaks it down too slowly. Certain foods trigger histamine release, which sets off the cascade of symptoms most people associate with hayfever or an allergic reaction — flushing, hives, headaches, congestion, gut upset, and a racing heart.

A low histamine diet is the standard way to test whether histamine is actually behind your symptoms, by stripping these foods out short-term and reintroducing them systematically.

Sucrose explained: The key differences with 'added sugar' and how it affects your body

Wed, 20 May 2026 15:49:02 +0000

Sucrose is the most abundant form of sugar in our diet . While it occurs naturally in fruit, vegetables, and nuts, it’s more commonly found in the kitchen – in your sugar bowl – “table sugar” or “granulated sugar.”

It’s used to sweeten tea and coffee, baked into cupcakes and muffins, and added to processed foods to deliver flavour, aroma, texture, colour, and shelf life.

Chemically, sucrose is a disaccharide : one molecule of glucose bonded to one molecule of fructose. Commercially, it’s extracted from sugar cane or sugar beets – the source plant rarely makes it onto the label because the end product is chemically identical either way.

Is Chipotle healthy? How to create the healthiest combo (based on our CGM data)

Wed, 20 May 2026 14:59:27 +0000

Chipotle is healthier than most fast food when you build the bowl carefully, but it can still drive a meaningful glucose spike if you stack white rice, chips, and a sweet vinaigrette.

According to data from the Ultrahuman Open Glucose Database (OGDb) from Ultrahuman M1 CGM users, a typical Chipotle meal produced an average glucose peak of 132 mg/dL. That is a small spike, with about 75% of users staying in a stable post-meal range, which is better than most fast food.

Is Horlicks good for health? Blood sugar impact and nutrition explained

Tue, 27 Jan 2026 17:03:34 +0000

Horlicks Classic Malt is a legendary bedtime beverage. A malted milk drink fortified with nutrients – including carbohydrates, proteins, vitamins, and minerals – it’s long been enjoyed by those looking for a cosy wind-down.

But it comes with a hidden cost: sugar. And plenty of it.

The perceived benefits of Horlicks, such as supporting relaxation, sleep, bone health, or general nourishment, are mostly marketing. There’s no strong clinical proof Horlicks actively improves sleep, aside from the calming effect of a warm milk drink

IIFYM explained: How it works and what to eat

Fri, 20 Jun 2025 17:36:18 +0000

IIFYM, short for “If It Fits Your Macros,” is a diet that has been gaining attention on social media and in fitness circles, especially among people frustrated with rigid dieting rules.

First popularized by fitness coach Anthony Collova, IIFYM takes a more flexible approach to weight loss by focusing on daily macronutrient targets rather than restricting specific food groups.

Instead of counting calories alone or cutting carbs, the IIFYM method tracks your intake of protein, carbohydrates and fat.

Beware naked carbs: Control glucose by pairing carbs

Fri, 20 Jun 2025 17:13:18 +0000

If your meal or snack is mostly carbs without other macronutrients, you’re eating a naked carb — and that can have a noticeable impact on your blood sugar.

When carbohydrates aren’t paired with fat, fiber or protein, they’re absorbed and converted to glucose faster.

This rapid rise can lead to a spike in blood sugar, followed by a crash that leaves you tired, hungry, and craving more. Over time, repeated spikes may reduce insulin sensitivity and make blood sugar harder to regulate, leading to metabolic health issues.

Chow mein and health: A glucose heavy hitter

Mon, 16 Jun 2025 12:08:33 +0000

Chow mein is often served with sugary sauces and plenty of fat, which doesn’t make it a healthy choice.

Most chow mein is made with refined wheat noodles, stir-fried in oil, and loaded with salty or sugary sauces – so it’s not a healthy choice. And it’s not good for glucose either, being high in fast carbs, and often calorie-dense. Add in large portions and a lack of protein or veg, and it’s easy to see why chow mein gets a bad rep.

The falafel wrap trap: High glycemic impact revealed in our data

Fri, 13 Jun 2025 16:36:22 +0000

Falafel is synonymous with health food, but if you’re watching your blood sugar levels, it can pack an unhealthy surprise.

On paper, chickpeas look like a safe bet with moderate carbs, high fiber, low glycemic index. And falafel, made from ground chickpeas and spices, is a good bet too. But Ultrahuman data shows a serious spike, and that’s down to the wrap itself.

Patanjali amla juice and glucose: The evidence behind the claims

Thu, 12 Jun 2025 17:31:14 +0000

Amla, or Indian gooseberry, is a long-standing ingredient in traditional medicine, now widely available in bottled juice form. Patanjali’s version is among the most common, promoted for immunity, digestion, and blood sugar support.

But how does it actually affect glucose levels, and what does real-world CGM data reveal?

What the OGDb tells us

According to the Ultrahuman Food Impact Database (OGDb) – a proprietary dataset built from anonymized CGM readings and food logs of Ultrahuman M1 users – Patanjali amla juice causes a low to moderate glucose impact .

Caramel macchiato calories and blood sugar data revealed

Thu, 12 Jun 2025 16:57:47 +0000

The caramel macchiato may be a café staple, but beneath the coffee lies bad news for your blood sugar.

At first glance, the caramel macchiato doesn’t seem excessive. It combines milk, espresso, vanilla syrup, and caramel drizzle. But in a grande (16 oz) serving, the sugar content pushes 33 grams – most of it from added syrups.

A standard Starbucks grande caramel macchiato clocks in at around 250 kcal, primarily from the milk and syrup.

Cauliflower rice and glucose explained

Fri, 30 May 2025 19:47:49 +0000

Cauliflower rice is often promoted as a healthy, low-carb alternative to traditional grains, especially for people watching their blood sugar. But how does it actually affect glucose levels?

The answer depends on what else you eat with it, your metabolic state, and how your body responds to non-starchy vegetables.

Read on for our full explainer.

Low in carbs, low in glucose impact

On its own, cauliflower rice has a negligible effect on blood glucose. It has a glycemic index (GI) of 15, making it a solid alternative to carby rice for people managing glucose levels.

Carrot and cucumber benefits: Metabolism, glucose and more

Tue, 20 May 2025 17:26:58 +0000

Carrots and cucumbers are healthy vegetables with low glycemic responses, and key nutrients can support metabolic health.

While neither is a miracle glucose-lowering food, both contribute to stable glycemic responses, insulin sensitivity, and overall metabolic resilience when included regularly in meals.

And they are packed with nutrients that make them great choices for metabolic health. And both carrots and cucumbers can help blunt post-meal glucose spikes when eaten before carbohydrate-rich meals.

Blood sugar and fruit: Best for glucose based on CGM data

Thu, 15 May 2025 18:34:56 +0000

Fruit is an essential part of a healthy diet, but some can cause a short-lived sugar rush followed by an energy crash. And that’s not great for people carefully watching their blood glucose levels.

The glycemic index helps classify food on its blood glucose impact, but that sometimes doesn’t tell the full story.

Below, we explore nine common fruits that have a low glycemic index, and examine how they impact blood sugar using Ultrahuman’s Open Glucose Database.

Chickpeas and nutrition: how they affect blood sugar

Wed, 14 May 2025 15:51:49 +0000

Chickpeas (sometimes called garbanzo beans) boast a low glycemic index (GI). But they do have carbohydrates, and Ultrahuman user data shows they can contribute to increased blood glucose levels in some people.

However, the legumes are also high in fibre and protein, which can help regulate blood sugar levels by slowing down glucose absorption into the bloodstream.

It’s a fine balancing act. In this guide, we explain how chickpeas can affect your body and how to minimize spikes.

7UP Free – how does it affect blood sugar?

Mon, 28 Apr 2025 18:06:38 +0000

If you are managing blood sugar, regular sodas are a non-starter. No debate. But is switching to sugar free 7UP a genuinely smart move, or just a slightly less damaging one?

Let’s look at it properly.

7UP Free and blood glucose

7UP Free contains neither sugar nor meaningful calories. Compared to regular 7UP, which delivers around 36g of sugar per can, it is clearly the better choice for blood glucose control.

Creatine and blood glucose – how it affects your metabolism

Mon, 28 Apr 2025 17:38:02 +0000

Creatine is one of the most popular and well-studied supplements, with strong evidence supporting its benefits for athletic performance, brain health, and bone density, particularly in older adults.

In recent years, researchers have also begun exploring whether creatine could influence glucose metabolism. But while there are interesting studies, the evidence is still limited.

Here’s what we know so far.

Key takeaways

Creatine shows potential to improve glucose control, but the evidence is early and not conclusive.
Creatine itself doesn’t cause blood sugar spikes, but added sugars in smoothies and mixtures can.
People managing blood sugar should use pure creatine monohydrate with water and consult their doctors before starting supplementation.
If you’re looking to improve glucose control, then good habits around cutting carbs, pairing with protein/fats, and careful portion control are more effective than creatine.

How creatine might influence glucose control

How to eat chapati without spiking your blood sugar

Thu, 24 Apr 2025 14:55:16 +0000

Chapatis are a staple across much of India, but for people tracking their blood sugar, chapatis can be problematic.

Traditional wheat chapatis have a moderate to high glycemic index (GI), meaning they can cause a post-meal glucose spike. But that doesn’t mean you have to cut them out entirely. Here’s how to eat chapati in a smarter, more metabolism-friendly way.

The impact of chapati on your blood sugar

Myth busting: Does drinking hot water reduce blood sugar?

Wed, 23 Apr 2025 18:11:20 +0000

Could drinking hot water reduce your blood glucose levels? It’s a pervasive myth for diabetics and those watching their blood sugar, but it’s not strictly true.

However, drinking water and maintaining good hydration are critical to the management of blood glucose. And the science points to some interesting indirect effects when it comes to drinking water and its effect on blood sugar.

In this article, we’ll explore how hot water affects metabolism, its potential role in blood sugar control, and whether it can be a useful tool for maintaining stable glucose levels.

Milk tea and blood sugar: The impact explained

Wed, 23 Apr 2025 14:50:16 +0000

Tea with milk is a global favorite – but how does it affect blood sugar? Ultrahuman data feeds into the biggest global database of glucose responses, and it’s good news for tea drinkers.

Ultrahuman’s OGDb data indicates that a standard cup of milk tea can lead to an average glucose peak of 128 mg/dL and gets a stable response from 65% of users. You can see that data below – and it’s important to factor in that some people may sweeten their tea and not label it, so overall, tea with milk is stable for most people.

The perfect grilled cheese sandwich for stable glucose levels

Tue, 15 Apr 2025 10:30:00 +0000

A perfect grilled cheese sandwich is the ultimate comfort food. Few people expect a grilled cheese to be healthy, but for those keeping an eye on blood sugar, it’s a double-whammy with a glucose spike built in.

The problem is the bread. Bread’s simple carbs break down into glucose quickly, which causes a spike in blood sugar. If you’re watching blood sugar levels, it’s not the best snack to choose.

Avocado toast and blood sugar explained

Mon, 14 Apr 2025 10:30:00 +0000

Avocado toast is one of the most popular food trends of the last decade thanks to avocado’s huge list of health benefits . But how well does it actually support blood sugar control?

Avocados are rich in monounsaturated fats, fiber, as well as potassium, magnesium, and folate. Not only that, avocado toast is a simple, quick, and convenient snack to make.

These components have been associated with improved insulin sensitivity and better appetite regulation. When paired with protein and fiber, healthy fats like those found in avocado can help reduce the speed at which glucose enters the bloodstream — a key factor in avoiding post-meal spikes.

Does popcorn spike blood sugar? Nutritional value explained

Fri, 04 Apr 2025 19:33:23 +0000

Popcorn is often celebrated as a healthy snack  — low in calories, high in fiber, and a 100% whole grain. In fact, one serving of popcorn provides about one-third of the whole grains most adolescents and adults need. But what about blood glucose?

Air-popped popcorn, devoid of added butter or salt, is a healthy option, but things are more nuanced for those managing blood sugar levels.

Its effect on blood sugar can vary significantly depending on portion size, individual metabolism, and accompanying foods. We look at the

Does Coke Zero raise blood sugar? Here’s the science

Fri, 04 Apr 2025 19:09:07 +0000

Coke Zero is a sugar-free soda marketed as a healthier alternative to regular Coca‑Cola – and it’s designed to have fewer calories and not to raise blood glucose levels.

It uses artificial sweeteners — primarily aspartame and acesulfame potassium (Ace‑K) — to mimic the taste of the original Coca-Cola. These sweeteners contain no calories and don’t produce a glycemic spike as sugar.

But how do they affect blood sugar levels, and are there any metabolic consequences?

How Many Calories Do You Need In a Day?

Fri, 14 Oct 2022 18:28:00 +0000

A common refrain one hears when it comes to weight maintenance and health is the number of calories one is consuming. We’re generally given to understand that more calories are bad and fewer calories much better. They’re an important metric when it comes to new products; you may have seen entrepreneurs pitch their healthy energy bar, for example, on Shark Tank, which will famously have less sugar, less sodium and less calories, a factor making the product that much more desirable and investable. But what are calories exactly? How do we measure them, and what’s the best way to understand them? Let’s find out.

Magnesium Deficiency And The Signs To Look Out For

Fri, 14 Oct 2022 17:58:00 +0000

A balanced diet comprising carbohydrates, protein and fats as primary nutrients is vital for the healthy functioning of the human body. Additionally, vitamins and minerals are equally important for various bodily functions and regulations. While the 13 essential vitamins include Vitamin A, C, D, E, K and the B group of vitamins (riboflavin, niacin, thiamine, biotin, folate, pantothenic acid, B6 and B12), the minerals crucial for health include calcium, fluoride, iodine, magnesium, potassium, phosphorus and sodium.

All You Need To Know About Fish Oil

Fri, 14 Oct 2022 17:27:00 +0000

Making sure you’re consuming all the natural oils and minerals the body requires is a big part of living a healthy life. One such source is fish oil, which is one the most commonly used natural oils that help with heart health and a host of other things. It’s rich in omega-3 fatty acids, which are very important for good health.

Fish oil is an especially powerful element that helps with reducing inflammation, boosting brain function and improving joint health, skin health and moods. It’s known to help with cognitive diseases like Alzheimer’s and other forms of cognitive decline. Read on to understand its benefits, how it works and how safe it is to consume.

7 Ways To Navigate Sugar This Holiday Season

Fri, 14 Oct 2022 17:15:00 +0000

This often leaves us feeling a bit low as the season begins to wind down and we realise that the fleeting joy of all that chocolate, pie, and other treats has disappeared. For some others, a sense of heightened vigilance about eating in moderation and overthinking it can take the joy out of the celebrations.

It is almost impossible to avoid sugar during the holiday season, and nobody is expecting you to completely cut it out. We all deserve to let our hair down with a sweet treat or two! But there is a difference between enjoying our food throughout the festive period and gluttonising only to feel a bit worse for wear at the end of the holidays.

8 Kinds Of Fibre: Which Do You Need?

Fri, 14 Oct 2022 16:19:00 +0000

Fibre, also called roughage or bulk, is an important part of our diet. The effectiveness of fibre in promoting good health is no secret, but which type do you need? Let’s look at fibre from a lens that goes beyond classifications and understand how you can get the maximum benefit from dietary fibre for your metabolic health.

Highlights

The solubility of fibre provides a greater understanding of its role in good health,
Plants and plant-based foods are rich sources of fibre, an indigestible carbohydrate that plays a crucial role in improved metabolic health,
Adding plant-based food rich in both soluble and insoluble fibre can result in a healthier heart, better control of blood sugar levels and a richer gut microbiome.

What is fibre?

Found naturally in fruits, lentils, oatmeal and the like, fibre is a diverse group of non-digestible carbohydrates present in plants and plant-based foods. Dieticians recommend a daily intake of 38 grams for men and 25 grams for women. (1) Research has identified a strong link between an increase in the consumption of fibre and a decrease in the risk of heart disease, effective blood glucose control and improved bowel health. (2) (3) (4)

What Is Congenital Sucrase-Isomaltase Deficiency (CSID)?

Fri, 14 Oct 2022 16:00:00 +0000

Raina was at her friend Sam’s place to work on a school project. Around lunch, Sam’s mom placed a tray of chicken sandwiches in front of them. Raina picked up a sandwich, opened it and ate only the chicken filling. Seeing this, Sam’s mom said, “I am sorry, I wasn’t aware that you were gluten intolerant”. Raina replied, “I am not. I have Congenital Sucrase-Isomaltase Deficiency (CSID), and I can’t digest sugar or carbs”.

What Is Hereditary Fructose Intolerance?

Fri, 14 Oct 2022 15:43:00 +0000

Fruits are a colourful, delicious, and important food group and can mostly be expected to contain sugar. The sugars in fruit occur naturally, making them fundamentally different from processed sugars. One such sugar commonly found in fruits is fructose. It is a simple compound that is also found in juices, and sometimes even in other foods like honey and sugarcane or vegetables like artichoke, onion, mushroom, and even red pepper.

Beyond A Trendy Spice: Benefits Of Curcumin

Fri, 14 Oct 2022 15:28:00 +0000

Is the curcumin hype real? Cool kids are now gulping down golden lattes and devouring smoothie bowls laced with this richly hued spice. Is the science behind this ‘recovery & performance’ boon sound? Let’s find out.

Highlights

Curcumin is the primary bioactive compound in turmeric, and it has many evidence-based benefits for your body and brain, primarily due to its anti-inflammatory and antioxidant properties,
Curcumin has poor bioavailability, which means that most of it gets metabolised before the body is able to use it. It can best be absorbed into the digestive tract and the bloodstream when it’s consumed with healthy fats,
Curcumin can be beneficial for heart health, arthritis and depression. It may help with blood glucose regulation and overall metabolic health.

What is curcumin?

The use of curcumin for its medicinal benefits dates back close to 4,000 years. The main compound in turmeric, referred to as the Indian golden spice, it is responsible for its many health benefits that are being scientifically validated. A member of the ginger family, curcumin is obtained from the rhizome, or root, of the turmeric plant, cultivated in the south and southeast Asia.

The Starring Role Of Probiotics & Prebiotics In Gut Health

Fri, 14 Oct 2022 15:11:00 +0000

Research suggests that the foundation of good health is in fact dependent on our gut. But why is this the case? The human gut microbiome is made up of around 100 trillion microbes—bacteria, yeast, fungi and viruses—and starts to develop before we have even been born. When we use the term ‘healthy gut’, we refer to a balanced microbiome in which bacteria live symbiotically. When our microbiome is out of balance (otherwise known as dysbiosis) due to a lack of certain bacteria or an overgrowth of others it is indicative of an ‘unhealthy gut’. Probiotics are living bacteria strains that foster the growth of good bacteria in the digestive system while prebiotics refers to plant fibre that acts as fuel for the good bacteria. Let’s examine the part they play in gut health.

Thermic Effect Of Food

Fri, 14 Oct 2022 14:27:00 +0000

We all know what we should be eating—more fruits and vegetables, lean proteins, good fats and so on. We also know we should avoid junk food and keep a check on calories. However, what we eat and how it impacts our body goes way beyond these basic concepts. It isn’t just as simple as calories in, calories out as social media influencers might have you believe. In reality, if you ate 100 calories of pure sugar and 100 calories of lean protein, the two foods would have very different effects on your metabolism. Why is that, you may ask?

10 Healthy Foods To Turn To When You're Stressed

Fri, 14 Oct 2022 14:22:00 +0000

When you’re stressed, the impulse can be to reach out for junk food loaded with carbs or sugar to make yourself feel better. A bag of chips or a box of cookies, when metabolised, releases dopamine, which is responsible for feelings of pleasure.

This behaviour is reinforced, causing us to repeat it time and again. Naturally, it isn’t the healthiest for our body. Research suggests that sugar can potentially worsen the negative feelings after the initial dopamine hit and make it harder to cope with symptoms of stress and anxiety.

9 Ways To Encourage Your Kid To Eat Healthy

Fri, 14 Oct 2022 14:04:00 +0000

Do you see Instagram posts about kids who eat healthy and wonder if they can’t possibly be true? Do those parents have some superpowers or are they just more capable than the rest of us? You aren’t alone in feeling inadequate in such moments! Fixing your kid a nutritious meal after a full day’s work and then staying strong through dinner-time tantrums can be exhausting. But fret not. We’ve got some tips on how you can encourage your kids to eat healthy without becoming the villain. But first, let’s look at what constitutes a healthy, wholesome meal for kids.

Why Do You Feel Sluggish After Meals?

Fri, 14 Oct 2022 13:07:00 +0000

If you find yourself fatigued and sluggish right after eating a big meal, drawn towards the comfort of your bed or a large sofa to slump into, your body might be suggesting that you take a look at the levels of your postprandial (post-mealtime) blood sugar. An exaggerated escalation in blood sugar following a meal is referred to as postprandial hyperglycemia.

Highlights

The hours immediately following a meal can provide a more accurate and telling time frame in which to understand metabolic health. Our body goes through 3 metabolic periods based on the entry and presence of glucose in the bloodstream - postprandial, post-absorptive and fasted,
Postprandial blood sugar levels exceeding the ideal range can lead to prediabetes or diabetes,
To sit or lie down after a meal can adversely affect glucose levels. Another way to slow down digestion and control postprandial levels is to engage in 10 minutes of low-intensity activity such as walking.

A primer on postprandial blood glucose

The carbohydrates in the food you eat are processed and broken down into simple sugars, glucose and fructose, which then enter the bloodstream. This provides cells all over your body with energy to function efficiently. Our body responds by releasing insulin, a hormone that keeps blood sugar levels in control. It must be kept in mind that the regular recurrence of blood sugar levels remaining elevated for a long period is not normal. It indicates that the body is failing to extract glucose from the bloodstream or has developed insulin resistance.

Gut Microbiome & Metabolic health

Fri, 14 Oct 2022 12:57:00 +0000

Your body is full of trillions of bacteria, viruses, fungi and other microorganisms. They are collectively known as the microbiome or microbes, for short. While some bacteria are associated with disease, others are extremely important for your immune system, heart, weight and many other aspects of health. Trillions of these microbes exist mainly inside your intestines and on your skin.

What is the gut microbiome?

The microbes are found in a “pocket” of your large intestine called the cecum, and they are referred to as the gut microbiome. Although many different types of microbes live inside you, bacteria are the most studied. What’s more, there are up to 1,000 species of bacteria in the human gut microbiome, and each of them plays a different role in your body. Altogether, these microbes may weigh as much as 2–5 pounds (1–2 kg), which is roughly the weight of your brain. Together, they function as an extra organ in your body and play a huge role in your health. [1 ]

Does Apple Cider Vinegar Live Up To The Hype?

Fri, 14 Oct 2022 12:55:00 +0000

Apple cider vinegar has been garnering popularity as a weight-control and blood sugar control aid. It has also been suggested to have a range of other health benefits. But is this fact or fiction? Let’s discover what research has to say about vinegar, and in particular, apple cider vinegar. How does it affect glucose metabolism?

Highlights

Research reveals that consumption of 20 mL of apple cider vinegar diluted in 40 mL of water, could lower blood sugar after meals or postprandial hyperglycemia,
Consuming vinegar with or before a meal containing bread or other forms of carbohydrates lowers post-meal glucose spikes and could also increase satiety,
There isn’t enough scientific data to suggest ACV or vinegar could be a long-term solution for high blood pressure or a potential cure for cancer.

How is vinegar made?

Vinegar comes from the French term vin aigre, which means sour wine. This kitchen staple is created by a two-step fermentation process: carbohydrates (usually fruit, rice, potatoes or whole grains) are converted into alcohol, which is then fermented to vinegar. Acetic acid (created in the first step) gives vinegar its sour, sharp taste, and has been linked to a reduction in blood sugar spikes, particularly after meals. There are many types of vinegar: distilled white vinegar, rice vinegar, balsamic vinegar (from grapes), apple cider vinegar (from apples) and various others.

Why Should Fenugreek Be Your Kitchen Staple?

Fri, 14 Oct 2022 12:36:00 +0000

Fenugreek is a bitter-tasting herb, native to the Mediterranean region and Southern Europe. It has been a pantry staple in Indian homes with its preparation and consumption varying across regions. It is increasingly garnering popularity as a go-to herb and has numerous health benefits that are being examined scientifically. Let’s have a look at some of them.

Highlights

Compounds called alkaloids in fenugreek help block sensory receptors that are responsible for perceiving pain,
Research suggests that some fenugreek compounds possess anti-diabetic properties and improve insulin sensitivity,
Its anti-inflammatory effects are attributed to its high antioxidant flavonoid content.

Benefits of Fenugreek

1. Helps reduce blood sugar

Neuronutrition Food For The Brain

Fri, 14 Oct 2022 12:13:00 +0000

WHO defines brain health as a fast emerging idea that encompasses neural development, plasticity, functioning, and recovery across a lifetime. All life ages as time goes by, and a natural outcome of the ageing process is the shrinking of the brain. Cognitive decline is the ageing of neurons and a decrease in the speed at which the brain functions. There is*evidence * that high-quality nutrition (a diet that’s high-fiber, rich in fruits, vegetables and unsaturated fats) and regular exercise are critical in keeping cognitive decline to a minimum. It’s important to understand how food affects our brain.

How To Stop Feeling Guilty About Food

Fri, 14 Oct 2022 12:11:00 +0000

When was the last time you ate something you weren’t “supposed” to? Were you able to shrug it off and get on with your day or did you beat yourself up about it? Maybe you even proceeded to “make up for it” by performing penitential crunches at the gym, avoiding an entire food group for a week or, at the very least, fat-shaming yourself till the stress of it all made you give in to more indulgent foods, starting a whole new cycle of self-loathing.

What Role Does Resistant Starch Play In Weight Loss?

Fri, 14 Oct 2022 12:11:00 +0000

Including resistant starch in your diet is a great way to help keep yourself full while eating less food. It also helps speed up weight loss and can act as a prebiotic. The popularity of resistant starch and research around it has been growing in the past decade due to the rise of the obesity epidemic around the world.

To this end, scientists are conducting research pools to understand the way it affects our bodies. Let’s take a deep dive into the benefits and limitations of resistant starch, so you can make a well-informed choice about including it in your diet.

Autoimmune Disorders And Its Relation To Gut Health

Fri, 14 Oct 2022 12:10:00 +0000

Autoimmunity is the presence of self-reactive B cells (autoantibodies) and T lymphocytes that react with the self-antigens of a person. Autoantibodies are a wonderful diagnostic tool to interpret autoimmunity. The essential feature of autoimmune diseases (AIDs) is that tissue injury is caused by the immunologic reaction of the organism against its own tissues (auto-reactive lymphocytes).

A balanced microbiome in the gut is an important aspect to indicate good health as many researchers have proven that intestinal dysbiosis (gut impairment, dysfunction, decreased microbiome diversity and increased inflammation) is hugely interlinked with AIDs such as type 1 diabetes, multiple sclerosis, rheumatoid arthritis and systemic lupus erythematosus.

Fuelling Practices Athletes Should Know And Follow

Fri, 14 Oct 2022 12:09:00 +0000

Nutrition is important when it comes to optimizing training sessions and also with recovery and metabolic adaptation. Athletes need a balance of macronutrients (protein, carbohydrates and fats) as well as micronutrients through their diets. Food composition, nutrient timing, supplement use and energy balance are the factors that influence optimal fuelling. Additionally, athletes nutritional requirements may vary widely depending on sport, position, timing of season, and training vs rest day. Detrimental effects of inadequate fuelling through the day include hypohydration and loss of glycogen stores and/or lean muscle mass.

How Can Fat Be Your Friend?

Fri, 14 Oct 2022 12:08:00 +0000

Think of your body’s energy supply as a three-storied warehouse. The first floor is occupied by circulating glucose, the second by the glycogen in your liver and muscles while fat stores inhabit the last floor. With carb restriction, your body first uses the reserves on the first floor, making its way down slowly to the last floor. When you eat high-carb diets or sugar, your body rarely needs to go hunting to the last level for energy. It doesn’t budge beyond the first level of glucose. Intermittent fasting and carb restriction amongst others ways can help your body to adopt the reverse bottom-up approach and use the fat stores on the last level. This is how fat-adaptation works.

The Outstanding Perks Of Polyphenols

Fri, 14 Oct 2022 12:08:00 +0000

Did you know that polyphenols are regarded as ‘lifespan essentials’, thanks to their possible role in minimizing the risk of chronic diseases? Polyphenols are a group of compounds found in almost all plants. Many of the benefits associated with vegetarian diets such as the Mediterranean diet are attributed to the high polyphenol content of plant-based foods.

Here’s everything you need to know about polyphenols, including their top food sources.

Common Foods That Spike Your Blood Glucose

Fri, 14 Oct 2022 11:35:00 +0000

Many foods are portrayed as good for your blood sugar in advertisements, news, and popular fitness pages.

But many of these foods can actually have negative effects. In fact, even wholesome foods can cause major blood sugar spikes. These are ten common ‘spiky’ criminals that can be difficult to identify, since they may not always be what we expect them to be.

Highlights

While the benefits of brown rice may be proven, it is still only better in comparison to white milled rice,
Fruit juices are handy to carry but extracted juice translates into the extraction of the pulp and the fibre that the skin of the fruit carries,
While cereal offers some vitamins and fiber to your body, it’s high in carbs, especially the sweetened variety.

Brown rice

Brown rice is a common carbohydrate substitute for those on low-carb diets, but it can still spike your blood glucose levels. One carbohydrate exchange is equal to 15 grams of carbs.

Intuitive And Mindful Eating

Fri, 14 Oct 2022 11:31:00 +0000

An individual’s eating behaviour is often assumed to be in response to hunger, which represents the biological need for food in order to survive (i.e., depleted energy stores, biological need for food, food consumed until satiated). However, our social and cultural environment promotes eating in the absence of the physiological need for food. For example, individuals can eat in response to many internal or external cues that are not related to actual depleted energy stores, such as eating in response to food availability, the taste, your own negative or positive emotions, or social factors. All these examples can result in eating when one is not hungry or in need of food. When eating is separated from biological needs, one’s ability to self-regulate food intake in response to biological needs tends to diminish.

Fasting For Athletes And Its Effect On Metabolism

Fri, 14 Oct 2022 11:30:00 +0000

Fasting is a millennia-old practice that has long been undertaken for religious purposes. Yet, recent studies have revealed the huge impact it has on the body’s metabolism, ranging from increasing longevity, preventing chronic metabolic diseases and promoting overall better health. Athletes who are endurance-oriented can certainly benefit from fasting in order to improve their performance.

Highlights

Fasting has been a part of many cultures and traditions for over a millennia and refers to the period of abstention from food or caloric beverages,
Intermittent fasting is a pattern of time-restricted feeding in which food is consumed during a particular feeding window,
Various kinds of intermittent fasting include the 16/8 method, the Eat-Stop-Eat method, the 5:2 method, time-restricted feeding and early time-restricted feeding.

Today, we will explore the intertwined relationship between fasting and metabolism.

The Need for Supplementing In A Modern Environment

Fri, 14 Oct 2022 10:46:00 +0000

A dietary supplement is a product taken orally; it contains “dietary ingredients”—including vitamins, minerals, herbs or other botanicals (available as plant extracts), amino acids (known as the building blocks of proteins and which play a role in metabolism) as well as substances such as enzymes (complex proteins that speed up biochemical reactions), organ tissues, glandulars and metabolites—intended to supplement the diet.

Highlights

Supplementation is not a substitute for a healthy diet,
Dietary supplements aren’t and shouldn’t be intended for the treatment, cure, diagnosis and/or alleviation of the symptoms of diseases,
Before taking any dietary supplement, make sure you speak to your doctor and ascertain that the supplement is safe for you and appropriate for your intended purpose.

Dietary supplements can take the form of extracts, concentrates, tablets, capsules, softgels, gelcaps, liquids or powders. While these supplements can exist as protein or energy bars too, it is crucial that the labelling information on the product not represent the product as a conventional food and should categorically state that it cannot be used as a replacement for actual meals and the nutrition derived therein.

Going Back In Time: The Paleo Diet And Blood Sugar

Fri, 14 Oct 2022 10:37:00 +0000

As digital users, we’re nostalgically prone to ’throwbacks’, even dedicating a whole day in the week to it. As many poets have dramatically claimed, there’s much to learn from the past. But can you imagine throwing it way back to the Paleolithic age? That too, for food?

The Paleo Diet, a hot topic and trendy diet plan, has the internet - and a fair share of the academic world - debating about it. As suggested by its nomenclature, the Paleolithic Diet, also called the ‘Caveman Diet’ or ‘Stone-Age Diet’ by some, is a dietary plan which mimics the one our ancestors would have maintained before the agricultural era.

Impact of Food on the Gut

Fri, 14 Oct 2022 10:32:00 +0000

Highlights

Long-term dietary patterns, particularly the intake of protein, fat and carbohydrates, dictate the composition of the gut microbiota,
A low intake of dietary fiber not only leads to reduced microbial diversity and short-chain fatty acids (SCFA) production but also shifts the gut microbial metabolism towards the utilization of less favourable substrates. Experiments have shown that a high-fat diet decreases the diversity of the gut microbiome. The effects of proteins on gut microbiota composition vary according to the protein type. There are several benefits of fermented foods in terms of health and disease prevention,
Richness in microbial diversity has been seen in populations that eat a wide variety of foods.

Most food is essentially composed of protein, carbohydrate, fat, and trace elements like iron and minerals. Food is mainly broken down and absorbed in the gut and metabolized in the body to produce energy.

The Art Of Eating With PCOS

Fri, 14 Oct 2022 09:53:00 +0000

Women with polycystic ovary syndrome (PCOS ) often feel tired, lethargic and fatigued, which can be linked to insulin resistance.

As per a study, around 65-70% of women with polycystic ovary syndrome (PCOS) are insulin resistant. This means that their bodies do not respond to insulin as they should, and the cells aren’t able to take up glucose from the blood. As a result, their glucose levels stay elevated. Over time, this can lead to prediabetes, type 2 diabetes, cardiovascular diseases, etc.

Glycemic Index: What it is & How it helps

Sun, 02 Oct 2022 11:40:00 +0000

What is the Glycemic Index?

If you’ve ever been curious about the impact of the foods you eat on your blood sugar, the answer may lie in the glycemic index. The glycemic index (GI) refers to a grading system for foods containing carbohydrates. It indicates how quickly each food affects your blood sugar (glucose) level when it is consumed on its own.Not all carbohydrates are created equal. The glycemic index (GI) ranks carbohydrates in a food on a scale from 0 to 100, according to their blood sugar-raising potential. It was formulated in the 1980s by a Canadian professor, Dr. David Jenkins.

The Bitter Truth About Sugar and Metabolism

Sat, 03 Sep 2022 10:32:00 +0000

Sugar can be a friend or a foe. On the one hand, it tastes great and is an integral part of our food consumption patterns, stoking the reward centre in our brain by releasing dopamine.

On the other hand, sugar has been associated with addictive behaviour and criticised as ‘a drug’. Let’s see what it’s made up of, and what we can do to balance our sugar intake.

Highlights

Sugar is not your enemy. Natural sugars, found in fruits, are more nutritious in comparison,
Refined sugar in moderation is mostly harmless, but there is a tendency to consume it mindlessly. No sugar is completely calorie-free,
The best approach to incorporating sugar in your diet involves reducing added sugar, exercising—especially resistance training—and finding healthier alternative sweeteners like stevia and erythritol.

What is Sugar?

Sugar is a simple carbohydrate. While it mostly refers to sucrose or table sugar, the word encompasses all sweet carbohydrates. Your body breaks down carbohydrates into simple sugars such as glucose, which is the preferred source of energy for cells throughout the body.

Body Recomposition: Why You Shouldn’t Overlook Micronutrients

Mon, 29 Aug 2022 09:48:00 +0000

‘Micronutrients’ are indispensable elements required by the body in small amounts.

They include vitamins and minerals. While vitamins take care of energy production, immune function, blood clotting, and other functions, minerals take care of the growth, bone health, fluid balance, and several other processes.

Highlights

Macronutrients consist of three categories - Proteins, Fats, and Carbohydrates,
Micronutrients are found within the macronutrients. Closely monitor calories. Consuming enough food to uphold maintenance levels is most often recommended to lose excess body fat,
There are 13 essential vitamins. They are vital for your body to work optimally, and without them, you may experience unfavourable side effects.

We often hear a lot about macronutrients when we talk about building muscle or losing fat.

7 Food Hacks to Tackle Mid-work Cravings

Sun, 21 Aug 2022 12:41:00 +0000

We’ve all been there. You’re just going about your work, and suddenly, a compulsive desire for a cheesy slice of pizza (or double chocolate sundae) grabs hold of your brain and won’t let go until you do its bidding. There is a gamut of reasons for what brings on these cravings, and while food binges are obviously unhealthy, a black or white approach may not be the answer to this dilemma. Let’s take a closer look at what triggers these cravings and get into some research-backed hacks on how to tackle them.

Zinc and your Health

Sun, 14 Aug 2022 12:11:00 +0000

During the pandemic, as scientists raced to formulate and deliver the vaccine, misinformation circulated about ways to fend off COVID-19. Amidst this fake news, zinc emerged as one way to help fight the deadly virus. Spoiler: it doesn’t, as the National Institute of Health (NIH) and World Health Organisation (WHO) confirm.

While it is too early to ascertain the benefits of nutrients such as zinc in the treatment of COVID-19, is there a link between zinc and our immunity in general? Zinc plays a vital role in maintaining our overall health and is responsible for several functions in our bodies.

Complex Carbs Benefits And Are They Healthy?

Thu, 28 Jul 2022 08:51:00 +0000

Introduction to carbohydrates

Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Most information labels and discourages eating carbs with the notion of “Carbs are bad”, but the key is finding the right carbs, not avoiding them altogether.

You may have heard that eating complex carbs is better than simple carbs. But nutrition labels don’t always tell you if the carbohydrate content is simple or complex. Understanding how these foods are classified and how they work in your body can help you make the right decision for your body.

Can High Protein Consumption Impact Metabolism?

Thu, 09 Jun 2022 14:08:00 +0000

If you’ve made any attempt at getting fit or eating healthy, you know by now the crucial role that protein plays not only in helping you power through strength training at the gym, but in growth, development and your long-term health and well-being as well. The minute you sign up for a nutrition plan, you’re going to be asked about your protein intake. But what exactly does protein do in the body? How much of it do you actually need to consume on a daily basis? And is there such a thing as too much protein? Let’s find out.

8 Signs That Your Body Needs More Protein

Thu, 24 Mar 2022 11:00:00 +0000

Considered the building blocks of life, proteins reside in every cell of the body. From reducing cravings to boosting metabolism and lowering blood pressure, protein has an impressive job profile.

Highlights

The amount of protein we need depends on our weight, lifestyle and body type,
One of protein’s many roles is to make sure you feel full after eating. Protein takes longer to break down than carbs and other foods, and so it keeps you full for longer,
Research suggests that you should be consuming at least 1 gram of protein per kilogram of your body weight each day in order to fight off illnesses and infections.

Proteins are made up of amino acids which, when joined together, form long chains, and these chains work together to complete many important functions, including growth and maintenance, causing biochemical reactions, acting as chemical messengers, providing structure, maintaining proper pH, among many others.

Psychology of Overeating: Understanding Reward Deficiency Syndrome

Mon, 21 Mar 2022 11:42:00 +0000

Hunger and appetite may sound similar, both resulting from an assortment of biochemicals communicating between the body and the brain. However, biologically, hunger and appetite are miles apart. Hunger is the physical needof the body to sustain itself. Appetite is a desirethat is affected as much by emotions as by physiological factors.

Highlights

The culprit behind bingeing and emotional eating is a disbalance between the brain’s reward system and dopamine, the “feel-good” hormone,
Studies have linked obesity and higher BMI to weaker dopamine release in the brain, especially in the dorsal striatum area,
Reward deficiency syndrome occurs when dopamine fails to actively provide the gratification it should. While one factor for this syndrome is genetic, research shows that eating less can actually alter our brain’s reward system and increase dopamine receptors.

Eating is rarely a simple cycle of ‘get hungry–eat–get full–stop’. The happiness one associates with food makes getting the right nourishment a complex idea, as anyone who has succumbed to indulging in food that makes one “feel” good rather than eating healthy can understand. Certain comfort foods provide instant delight and work well for a while. Indulge the craving too often, and you find yourself wanting that food more and more to feel the same pleasure as before. The culprit behind bingeing and emotional eating is known as reward deficiency syndrome (RDS)—a disbalance between the brain’s reward system and dopamine, the “feel-good” hormone.

Expert Talk: Swetha Devaraj on Animal flow training & Plant-based Diets

Fri, 18 Mar 2022 11:58:00 +0000

Swetha works as a fitness coach with a background as a healthcare professional. She previously worked as a vascular radiologist in Bengaluru. In 2016, she started to coach people for their exercise regimes and found immense satisfaction in enhancing people’s lives through her passion. She realised it was a place she felt more suited to, as well as a stage that creates awareness about preventive healthcare.

Highlights

A plant-based diet has helped me regulate my blood sugar and has brought down inflammation,
I just turned 37 and I’ve never been fitter in my life. I lift heavier, I run faster and longer. I’m very curious to see how far I can go. I can’t wait to compete again,
I think snacking is overrated. People just put on weight in the name of snacking because snacks become their mini-meals.

Swetha Devaraj - Animal Flow Workout & Plant-based Diets Expert

Swetha has always been a sporty person, who played pro tennis in India and college-level tennis at Alcorn State University in America. She then proceeded to cement herself as a runner, winning several marathons as well as obstacle races.

Blood Sugar Control: How to follow the Mediterranean Diet

Wed, 05 Jan 2022 16:37:00 +0000

The Mediterranean diet gained ground in the 1950s when it was observed that heart disease was not as prevalent in Mediterranean countries. When it comes to blood-sugar-friendly lifestyle changes and heart health, the Mediterranean diet is all the rage. Let’s look at what makes it uniquely beneficial for blood sugar control and how you can work your dietary plan around it in conjunction with your health professional/nutritionist.

What is the Mediterranean diet?

The Mediterranean diet is a broad term for the traditional eating patterns of people in Greece, Italy and Spain—countries bordering the Mediterranean Sea—and has long been studied for its health benefits (1). However, the Mediterranean diet encompasses within its ambit not merely ingredients but also the processes involved in obtaining, cooking and consuming the foods themselves, as well as the adoption of lifestyle changes such as consuming alcohol in moderation, refraining from smoking and being physically active (2). As Caroline West Passerrello, a spokesperson for the Academy of Nutrition and Dietetics, Chicago, sums it up: ‘A Mediterranean diet is greater than just the foods and is really a way of life.’ (2) It’s a diet rich in plant-based foods like fruits, vegetables, whole grains, beans, herbs, spices and nuts as well as seafood. Olive oil is considered the dominant source of added fat.

How to Fuel Efficiently For a Marathon

Tue, 04 Jan 2022 16:44:00 +0000

Introduction

Running a marathon is a challenging task. It requires months of training, a good physical condition, as well as regulating your mind for the big changes that take place in your body over the training and on the day of the actual marathon. Nutrition becomes particularly important as it is the input that allows you to practice steadily and perform well on the day of the race, fueling the nutrients and other physiological changes that the body needs. Hydration and glucose levels, for example, become critical inside the body. On the outside, there are common complaints about nipples chafing, blisters on feet, and burning sensations in quads and shins.

7 Superfoods to Boost Your Metabolic Health

Fri, 24 Dec 2021 15:13:00 +0000

For some people, superfoods are yet another marketing gimmick that narrows down focus to a few ‘power foods’. For others, they’re the new horizon in making the most out of our daily diet in terms of nutrition, vitamins and minerals. Let’s take a deep dive into seven superfoods and how they interact with our metabolic health to help our digestion, weight management, gut well-being and mental health.

Highlights

Superfoods are plant-based foods that offer maximum nutrition for minimal calories and are usually packed with minerals, antioxidants and vitamins,
Antioxidant molecules found in superfoods can mitigate or decrease the effects of free radicals that are known to cause health problems,
Superfoods are easy to consume and can be added to various foods in a variety of diets with little to no preparation.

What are Metabolic Superfoods?

Superfoods are plant-based foods that offer maximum nutrition for minimal calories and are usually packed with minerals, antioxidants and vitamins. Antioxidants can be defined as natural molecules that neutralise free radicals in the human body. Free radicals can be defined as natural byproducts of energy production that lead to cell damage and accelerate the ageing process.

Holiday Recipes for The Festive Season

Thu, 23 Dec 2021 17:16:00 +0000

One of the benefits of living in a country whose agricultural achievements are celebrated is easy access to seasonal, local and high-quality produce and spices. The classic dishes I have curated below make good use of this Indian bounty, from the rich winter greens to the diverse vegetables and grains produced in India. My own cooking is a hybrid approach shaped by the various places that I call home and my travels. I personally believe that there is no better cooking method than marrying the flavours and native ingredients from different parts of the world to our modern lifestyles.

Gut Nutrition: What You Should Know About the Big MACS

Wed, 22 Dec 2021 17:13:00 +0000

Introduction

Did you know that hunter-gatherers have been known to consume 100 gms of fibre a day from seasonal food sources, as opposed to westerners who barely eat about 15 gms of fibre per day? Case in point: the Hazda community residing in Tanzania (one of the world’s last remaining hunter-gatherer communities) whose diet comprises fibre-rich tubers, berries, and wild meat. Studies have found that they have more diverse and richer gut microbiomes than westerners. When we eat, we are also feeding the countless microbes in our gut. Fibre-rich MACs or microbiota accessible carbohydrates are their favoured diet. Let’s explore in more detail what MACs are, how they’re beneficial to our health and how we can incorporate them more into our diets. Research shows that consumption of even a little more than 5g of fibre every day can be conducive to the growth of beneficial Bifidobacterium spp (good bacteria).

7 Deadly Glucose Sins

Fri, 17 Dec 2021 17:12:00 +0000

The body sources glucose primarily through carbohydrate intake. Other ways include the conversion of glycogen to glucose (glycogenolysis)—or breakdown of non-carbohydrate sources to glucose (gluconeogenesis)—that takes place in the liver. Blood glucose provides energy derived from food to the cells in the body.

It may come as a surprise to you, but there are many other factors—unrelated to food or exercise—that impact our blood glucose levels. From longevity to metabolic health, research supports the idea of monitoring and regulating blood sugar levels for a host of reasons. Below, we’ve highlighted some common mistakes that you can look out for and do some course corrections to avoid glucose spikes and crashes.

Cholesterol: The Good, The Bad and The Ugly

Wed, 08 Dec 2021 17:34:00 +0000

Introduction

Cholesterol is a type of fat in our body. It helps build cells, digest food and make hormones. In this article, we will explore the different types of cholesterol—what they do, how they affect our bodies and wellbeing, and how to prevent them from harming our metabolic health. They’re easy to manage, but first, you need to understand the difference between good and bad cholesterol.

Low-density lipoprotein (LDL) cholesterol is considered the ‘bad’ cholesterol because it contributes to fatty build-ups in the arteries (atherosclerosis). This narrowing of the arteries increases the risk of heart attack and stroke. In comparison, high-density lipoprotein (HDL) cholesterol can be considered the ‘good’ cholesterol because a healthy level may protect against this risk. HDL carries LDL (bad) cholesterol away from the arteries and back to the liver. The liver acts to remove this cholesterol from the body by breaking it down to be passed from the body.

The Impact of Superfoods on Metabolic Health

Mon, 06 Dec 2021 18:46:00 +0000

Can the foods that you eat have a super impact on improving your metabolic health?

Some foods—superfoods—can optimise how you feel and how your body works. Superfoods can go a long way in improving metabolic health and body function. They can impact your metabolism in a number of ways. Simply put, superfoods give your body’s cells what they need to function at their very best.

What are superfoods?

You’ve probably heard the word superfoods often, but you may be surprised to learn that there is no formal definition of what a superfood is or isn’t. A ‘superfood’ is actually a marketing term used to describe products that companies would like to sell in larger quantities.

Cinnamon and Blood Glucose Levels

Fri, 19 Nov 2021 17:50:00 +0000

When it comes to herbs and spices like cinnamon, the internet can get feverish with dietary recommendations. But what does the research say? Would adding cinnamon to your diet have an impact on your blood glucose levels? Let’s take a look.

How does the body process blood glucose?

Glucose is also known as blood sugar . Our body depends on glucose to keep its mechanisms functioning efficiently, giving us the energy to go about our day-to-day activities. Our glucose levels often go unnoticed when they are at their ideal levels. However, when they stray from recommended boundaries, our normal functioning is affected. Glucose is a simple sugar, making it a monosaccharide, a subcategory of carbohydrates. It consists of only one sugar. In addition to fat, glucose is the preferred source of fuel for the body, in the form of carbohydrates. Bread, fruits, vegetables and milk are good sources of glucose. There is a complex system in place for keeping glucose within a healthy range, metabolising it into fuel or storing it for later use. Insulin plays a crucial role in this process.

Role of Diet in metabolic syndrome

Tue, 02 Nov 2021 18:12:00 +0000

Research suggests that metabolic syndrome, also known as syndrome X, marked by abdominal obesity, insulin resistance, hypertension, and hyperlipidemia is a non-communicable disease (NCD) that has become a major health hazard of the modern world. But the great news is that you can mitigate this risk or even reverse the condition by making changes to your diet and lifestyle.

What is metabolic syndrome?

Metabolic syndrome refers to a cluster of conditions that occur simultaneously, elevating your risk of heart disease, stroke and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

A Primer on Circadian Diet

Tue, 02 Nov 2021 17:40:00 +0000

A circadian rhythm or circadian cycle, refers to an internal process that modulates the sleep–wake cycle and recurs roughly every 24 hours. This piece delves into how consuming food in alignment with the circadian rhythm can enhance metabolic health.

What is the Circadian Rhythm Diet?

The circadian rhythm diet is essentially time-restricted eating in which you eat within a certain time frame, generally during daylight hours, and fast the rest of the time. Our circadian rhythms are influenced by light and dark, which tells our body when it’s time to wake and when it’s time to sleep. It is said that nearly every tissue and organ in our body is regulated by a biological clock, with a master clock located in our brain called suprachiasmatic nucleus, or SCN (explained in detail further), keeping all the other clocks in sync and on schedule. There is, however, one interesting thing to note about this system. Food actually overrides the clocks in all of our peripheral tissues. It doesn’t affect the brain tissue. The brain keeps going with the sun, but the clocks in the body are actually more controlled by the food that we eat. Food can un-synchronise the clock in your head from the clocks in your body and when they’re not talking well to each other, you don’t get optimal responses (from the body). (13 )

The Long term effects of Fad Diets on Metabolic Health

Fri, 15 Oct 2021 12:18:00 +0000

A fad diet is usually categorized as a type of ‘crash diet’, a diet that doesn’t take into consideration the body’s nutritional needs or metabolic health, but allows for weight to be dropped rapidly.

It’s important to know that fad diets build their credibility through celebrity endorsements or promotional content and not science. Some people do lose weight through these diets, albeit temporarily, while for most they don’t work at all. The defining factor of a fad diet is that they are not sustainable, meaning one can’t truly integrate them into their everyday lifestyle for more than a few weeks without giving up because of the many restrictions these diets impose, or without putting themselves at risk of caloric and nutrient deficiencies.

The Impact of Dairy Food On Insulin And Blood Sugar Levels

Sat, 09 Oct 2021 12:14:00 +0000

What is Dairy Food?

The milk from a lactating animal and the products made from it are labelled dairy - like butter, cheese, and yogurt. Nutritionally, dairy contains carbohydrates, fats, protein, and naturally occurring sugar. It is usually available in versions that alter the proportions of these energy sources.

The main carbohydrate in dairy is lactose, a milk sugar that the body breaks down with a digestive enzyme called lactase. The research on it gives dissimilar results, further fueling the dinner table debates about its consumption.

How To Manage Insulin Resistance with Food & Lifestyle Choices?

Sat, 02 Oct 2021 12:39:00 +0000

Introduction

Hormones modulate many different body processes. A hormone that plays a significant role in our body’s energy regulation is insulin. The food you consume is broken down into glucose.

This hormone made by the pancreas helps blood glucose to be absorbed by the cells in your muscles, fat, and liver, where it is diverted towards the body’s energy requirements. Insulin moderates the blood sugar levels that rise after you eat and keeps glucose in the normal range.

Do Artificial Sweeteners Spike Your Blood Sugar?

Sat, 02 Oct 2021 12:04:00 +0000

Introduction

Insulin is a hormone created by the pancreas that controls the amount of glucose in a person’s bloodstream at any given moment. It helps store glucose in the liver, fat, and muscles, and regulates the body’s metabolism of carbohydrates, fats, and proteins. Comprehending the interplay of insulin and blood glucose levels is important in understanding the effect of artificial sweeteners.

After consumption and digestion of food, carbohydrates are broken down into sugar and absorbed in the bloodstream. Consequently, blood sugar levels rise. Insulin released by the pancreas helps the cells to absorb blood sugar for energy and storage. This leads to a decline in glucose levels. The pancreas then produces glucagon, a hormone that prompts the liver to release stored sugar. This interaction of glucagon and blood sugar ensures stable blood glucose levels in the body and the brain. But small quantities of insulin are also secreted before any sugar enters the bloodstream. This response is known as cephalic phase insulin release. It is prompted by the sight, smell, and taste of food, in addition to chewing and swallowing. The interference in this process is claimed to be caused by artificial sweeteners.

How meal timings affect sleep quality

Sat, 02 Oct 2021 04:41:00 +0000

Evidence from a John Hopkins study suggests that your brain is as active when asleep as it is when awake. So what really is going on when you get some shut-eye?

Highlights

The quantity and quality of sleep vary based on what meals you consume and when you consume them,
When people are more tired during the day, they end up eating more throughout the day, which adds to their weight over time,
Food consumed closer to the sleeping period, such as dinner and a late-night snack, have been known to negatively impact sleep quality.

While the research is in the preliminary stages and sleep continues to remain a mystery, studies show that sleep re-energizes the body’s cells, supports learning and memory, and clears waste from the brain. It even plays a key role in regulating mood, appetite, and libido. One of the ways that the quantity and the quality of sleep varies is through what meals you consume and when you consume them. A study published in 2012 in The Journal of Clinical Endocrinology & Metabolism found that when people are more tired during the day, they end up eating more, which adds to their weight over time.

Juicing Vs. Eating Whole Fruits

Thu, 23 Sep 2021 11:09:00 +0000

Introduction

The most conventional and sweeping health advice includes a diet rich in fruits and vegetables. What makes the food group of ‘fruits’ so indispensable? What is the best way to consume fruits? What’s a better choice - eating seasonal fruits or eating a variety of fruits? Does juicing fruits have more benefits than eating the whole fruit? You have perhaps not given much thought to these parameters.

Fruits and Nutrients

Unlike glucose, fructose (a type of sugar in fruit) is metabolised in the liver. The concern with fruit is generally the amount of sugar it contains but fruits are nutrient-dense and low in calories per serving. Epidemiological research suggests that most types of fruit have anti-obesity effects. A recent study suggests that the small intestine helps to slacken the absorption of fructose before it reaches the liver. This protects the liver from being overwhelmed by fructose.

Science Behind Hydration And Health

Sun, 11 Jul 2021 07:12:00 +0000

Introduction

From the time that life ventured from the seas to live on land, the key to survival has been the prevention of dehydration. The adaptations for survival are across an array of species, not just in man.

Water comprises 75% body weight in infants to 55% in the elderly and is essential for cellular homeostasis and life. Without water, humans can survive only for days. There are many unanswered questions about the most essential component of our body and our diet.

Learning To Eat In the Era Of Diets

Fri, 04 Jun 2021 06:44:00 +0000

If trying to eat healthy seems more complicated than ever, you’re not alone. With dozens of diets and nutritional plans claiming significant health benefits, choosing the right one can be overwhelming.

However, it’s important to remember that nutritional needs can differ based on a variety of factors including age , genetic variation , pre-existing health conditions or fitness goals . Just because one friend swears by the paleo diet, your body may respond best to a plant-based approach, or vice-versa. To cut through the fat, use these five tips to help navigate today’s dietary minefield and fuel up for success.

Calories: The Burning Question

Mon, 31 May 2021 06:07:00 +0000

Everyone understands that calories are talked about whenever the conversation is about food or exercise. But what are calories?

According to Britannica , the calorie was originally defined as the amount of heat required at a pressure of 1 standard atmosphere to raise the temperature of 1 gram of water to 1° Celsius. When people are talking about calories while referring to food, they are usually talking about the amount of ‘kilocalories’ any food item has, which is listed on nutrition labels. The unit of measurement used is 1 large kilocalorie, the equivalent of 1,000 small calories.