Protein Archives - InnoHEALTH magazine

Five Science-Backed Strategies for Healthy and Sustainable Weight Loss

Khushi Khandelwal — Tue, 13 May 2025 10:30:00 +0000

Ms. Anuritha

Amid the countless weight loss diets, supplements, gadgets, and meal replacement bars promising quick results, many lack scientific backing. However, several evidence-based strategies can foster natural, healthy weight management. These include a balanced diet, calorie control, mindful management of macronutrients and micronutrients, consistent physical activity, and psychological resilience. In this article, we explore five proven approaches to effective weight loss.

1. Prioritize Protein in Every Major Meal

Incorporating high-quality protein into all three main meals is essential for supporting satiety and weight loss. Whether sourced from plant-based or animal-based foods, protein helps curb hunger by reducing levels of hunger-promoting hormones and boosting those that induce feelings of fullness. This natural appetite regulation leads to reduced calorie intake without effort. Protein-rich foods such as eggs, lean meats, fish, legumes, tofu, paneer, quinoa, nuts, and seeds are excellent choices for those aiming to lose weight.

2. Eliminate Sugar and Refined Carbohydrates

Refined carbohydrates—such as white rice, pasta, bread, pastries, and noodles—are highly processed and devoid of fiber and essential nutrients. These foods are rapidly digested and converted into glucose, triggering insulin production, which promotes fat storage in the body. High glycemic foods, including those made with refined sugars, contribute to weight gain by increasing blood sugar levels and encouraging fat accumulation.

3. Increase Fiber Intake

Fiber is a critical component of a weight-loss strategy, as it passes through the digestive system without being absorbed, providing prolonged feelings of fullness. Fiber is categorized into soluble and insoluble types, with soluble fiber having a significant impact on metabolism and health. Insoluble fiber, found in whole grains, vegetables, and fruits, helps with digestion by adding bulk to stools. Plant-based fibers, in particular, are key allies in weight management, offering numerous health benefits and aiding in appetite control.

4. Ensure Adequate Sleep Quality

Sleep and stress are two often-overlooked factors that contribute to weight gain. Both disrupt hormone regulation, including insulin and cortisol, which promote fat storage. A minimum of 6 hours of uninterrupted, restorative sleep is essential for weight management. Studies indicate that poor sleep quality slows metabolism, hindering the body’s ability to convert calories into energy, leading to fat storage. Additionally, insufficient sleep affects the balance of ghrelin and leptin, hormones that regulate appetite and hunger.

5. Enhance Gut Microflora

The health of your gut microbiome plays a pivotal role in weight management. With trillions of bacteria residing in the gut, the balance between beneficial and harmful microorganisms influences digestion, fat metabolism, and appetite. Consuming fermented foods such as yogurt, kefir, tempeh, and sauerkraut can support the growth of healthy bacteria. Prebiotics, found in fiber-rich foods, also promote gut health by fostering the activity of beneficial microbes, which may contribute to weight loss.

It’s important to remember that sustainable weight loss takes time and effort, with no shortcuts to success. The key to long-term health and weight management lies in adopting a balanced, nutrient-dense diet combined with regular physical activity. A simple yet effective principle—eating well and staying active for at least 30 minutes daily—forms the foundation for natural, healthy weight loss.

Author’s biography

Ms. Anuritha is an experienced nutritionist specializing in weight management, diabetes care, and skin/hair health. A certified expert and social media influencer, she has successfully guided over 1,000 clients to achieve sustainable wellness and positive, long-term results.

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Balanced diet and good health

InnoHEALTH magazine digital team — Thu, 16 Dec 2021 10:48:59 +0000

Balanced diet is one that supplies all required nutrients in a proper amount and proportion for the balanced functioning of the human body. Eating a balanced diet is key to maintaining good health. A balanced diet includes food from these five food groups:

1. Cereals and Millets

2. Proteins

3. Vegetables

4. Fruits

5. Fats

Healthier sources for carbohydrates include whole wheat flour, oats, brown rice, oats, millets like ragi, jowar, bajra which have low glycaemic index means these food sources do not raise blood sugar levels.

Nutrients in Balanced Diet:

1. Carbohydrates: Carbohydrates are a major source of energy in the diet. 60-70% calories should be from carbohydrates in the diet. It is emphasized that complex carbohydrates should be consumed rather than simple carbohydrates. Healthier sources for carbohydrates include whole wheat flour, oats, brown rice, oats, millets like ragi, jowar, bajra which have low glycaemic index means these food sources do not raise blood sugar levels. Good health is not about giving up carbohydrates, it’s about choosing healthy ones.

2. Proteins: Protein is the main component of the body’s cell, hair; skin. 10-20% calories should be from protein in the diet. This can be included in the form of pulses, legumes, egg, chicken, milk, cheese etc. Animal protein supplies all essential amino acids in diet as compared to plant protein.

3. Fats: Fats are a major source of energy. 10-15% calories should be from fats in diet. It’s all about choosing healthy fats like ghee, coconut oil, soybean oil, sesame oil instead of refined oils. Healthy fats also includes nuts, seeds etc

4. Vitamin & Minerals: Vitamin & Minerals are micronutrients required in small quantities for proper functioning of the body. Requirements of vitamins & minerals are fulfilled when we include fruits & vegetables in our diet. It includes green leafy vegetables like spinach, fenugreek, amaranth & Vitamin A & C rich fruits like orange, papaya, banana, carrot, kiwi, apple etc.

Composed by: “Sejal Shivale is a nutrition student at SNDT College ,Pune.”

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Here is why focus on Body-Mind, and not Body Mass, is the key!

InnoHEALTH magazine digital team — Wed, 18 Aug 2021 08:18:00 +0000

By being mindful of our thinking patterns relating to body weight, fitness, and health, and by tweaking or transforming them wherever needed, we may overcome our over-fixation with BMI.

Absence of favorable outcomes on the weighing scale repeatedly affects our self-esteem, relationships at home, and even inter-personal conduct and performance at the workplace. But why does our weight loss program usually fail? Why doesn’t a fitness program sustain? Why do desired outcomes on health elude us?

A major spoiler is our mindset. We remain over-obsessed with our body mass rather than being mindful of our thought processes and attitudes surrounding diet, fitness, health, and life as a whole. With their strong linkages with body weight, some of our thought patterns have the potential to make or break our efforts, motivate us towards fitness and good health.

So, before constantly checking on the scale of our weight or calculating BMI, we should honestly check how we think on the subject.

Here are six key thinking patterns, involving choices we make, that need a close look and check:

1. Do we want to look good or feel good?

In the journey towards fitness, self-motivation is the key. But, if our motivation behind losing weight is to look good, it can fluctuate with the perception of others. With this dependence on external validation, the path to feel good may be elusive. Moreover, fixation with an image of perfect shape and weight can be stressful and can deprive us of our peace of mind. Instead, by becoming our own cheer leader for our efforts and gains, however small, we can constantly keep our motivation up. In fact, to feel good, healthy food and physical activity must be complemented with good breathing, good sleep, a positive mind, and a compassionate heart.

2. Do we appreciate the taste of food or value in food?

Our obsession with the taste and aroma of food masks real value in food. We know why all who cook, be at home or outside, crave appreciation for this factor. In fact, food joints and restaurants use “taste enhancers” to satiate our taste buds. In this cultural backdrop, value in food fails to get its due. But if we can extricate ourselves from this “taste trap” by changing our thought process and start loving healthy food, irrespective of taste, we can avoid the high calorie and fat load of tasty foods.

3. Do we mind quantity or look for quality?

A full stomach provides psychological satisfaction. We live to eat, it appears, and not eat to live. Also, on our dining table, cereals (rice, bread etc.) disproportionately fill our plate. This space, instead, has to be rightfully occupied by worthy stuff-pulses, eggs, green vegetables etc. Less is more, when we consume less in terms of quantum and carbs, but more of protein, fibers, and vitamins.

“The torrent of information on health, freely forwarded, shared, and received, on social media often clouds our judgement.”

4. Do we get swayed by un-validated information or common sense/ wisdom?

The torrent of information on health, freely forwarded, shared, and received, on social media often clouds our judgement. In this din, we fail to discern between right and wrong. Not surprisingly, irrational, and false information often derail our fitness regime, affect our motivation, or even harm our health. The plain fact is, we need some simple, actionable, customized templates for daily routine, to be followed consistently, to keep us fit and healthy.

“we often consume more by succumbing, willingly or otherwise, to the love and affection of family members or close friends.”

5. Are we emotionally driven or rationally guided?

During eating sessions, we often consume more by succumbing, willingly or otherwise, to the love and affection of family members or close friends. The situation is more common in a joint family setting. This in fact is a case of misplaced affection and care, as it leads to overeating, harming our health. Through a strong resolve and rationale, we need to navigate such situations deftly. Clearly, unless we take full charge of our dietary regime, making our autonomous choices, the desired health outcomes can elude us.

6. Are we into short term efforts and gains or long-term investment?

Health is hard work and requires a long-term investment of time, effort, and commitment. No shortcuts, no half-hearted approach work. During the ongoing COVID-19 crisis, we have seen how suddenly we became conscious of immunity and health. But, as all health experts opine, immunity cannot be built overnight with short-term efforts by consuming immunity boosters or adopting quick-fix, temporary measures. It is through sustained, long term efforts only that we get the gift of robust immunity, fitness, and health.

“if we can extricate ourselves from this “taste trap” by changing our thought process and start loving healthy food, irrespective of taste, we can avoid the high calorie and fat load of tasty foods. “

Need to identify, challenge, and correct the faulty thinking patterns

The distortions in our thinking relating to food and fitness manifest themselves in biases, rigidities, impatience, inconsistencies, irrationalities, misplaced priorities etc. We need to identify, question, or challenge them, and take corrective measures, by positive self-talk, openness for constructive feedback, flexibility, and adaptability, and, most importantly, by seeing a holistic picture of health and happiness.

A weighing scale doesn’t weigh our habits. Nor a mirror reflects our mind. But if we are self-aware and mindful of the thought patterns, and willing to tweak or transform them wherever needed, we may find our sole fixation with BMI superfluous. A healthy Body-Mind parameters will automatically take care of Body Mass Index

“Ram Krishna Sinha is a former Bank Executive, Author and Columnist. Based in Mumbai, he writes on Education, Healthy lifestyle, and Self-Care.”

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Foods that Keep You Warm in Winter

InnoHEALTH Magazine — Tue, 31 Dec 2019 04:55:09 +0000

In this bone-shaking winter every one wants to stay warm. You cannot stay warm in this freezing winter just by wearing warm clothes or rolling blankets around you. To fight winter you have to stay warm not only from outside but from inside.

One reason for an excessive cold can be lacking nutrients and vitamins from your daily food and diet. So, here are some food items that you can add to your daily meal that will not only fulfill your lack of vitamins but also will keep you warm. Here are some foods that you can add to your daily meal to help you stay warmer and increase your overall health.

Also Read: 7 Super Foods For Your Diet This Winter

1. Ginger and Tulsi (holy basil)

Ginger not only increases the taste of our tea but also helps to keep us warm, as it contains gingerol a substance which is used for medical purposes a lot. It helps in many kinds of nausea and also used for reducing body pain. A good cup loaded with ginger can surely help a lot to feel warm. Now, with a great aroma Tulsi leafs (commonly known as holy basil) is used for ayurvedic medicines for a long time because it contains medicinal properties which is used for treating high blood pressure, high cholesterol, headache, skin diseases, eye disorder and many more diseases. So, adding ginger and Tulsi leaf to your tea or in a meal will be a great idea.

2. Dry Fruits

It is always a good idea to add some dry fruits to your breakfast table, as dry fruits contain a lot of vitamins and minerals which keeps the balance of your body in check. Dry fruits like nuts, barriers and raisins, almonds especially almonds helps your body to stay warm in winters by providing a lot of energy to your body. Dry fruits also help you to feel full by providing required nutrients to the body.

3. Chilli and Pepper

Pepper and chilly just by thinking about them makes us feel hot because of their nature. Capsaicin is the chemical which is responsible for the hotness we feel just after eating pepper. As soon as we put the chilli in our mouths the taste buds on our tongue receives the chemical which creates a feeling of hotness eating capsaicin reduces the cholesterol in our blood and makes us feel warm.

4. Whole Grains And Complex Carbs

Because of the fiber whole grain and complex carbs contains, it is hard for our stomach to digest them and to digest them our stomach has to work a lot which requires a lot of energy and when stomach uses a lot of energy it heats up our body because of all the energy generation and consumption. To break those fibers and carbs into essential proteins and minerals, the body has to work hard which will generate heat and we will feel warm. It is almost like providing fuel to an engine to work and emit heat.

5. Drinking Water

Yes, you reading correct drinking water is one of the most effective and simple ways to keep our body warm or to stay warm as our body uses water to maintain its temperature as per the surroundings. During winters we don’t feel trust a lot or requirement of water in the body because we don’t sweat in winters but water is important for the body in many ways as water is responsible for the fluidity of our blood. Drinking water increases the fluidity of the blood and makes it easy for blood to carry all the required elements to the body cells and by doing so increases the body energy. As a reminder you can keep a water bottle with you.

6. Milk

If you are not able to follow or don’t have enough time or resource to add everything or food item mentioned above then you can simply do one thing to stay warm all day long. You can have a full glass of milk in your breakfast which will give you enough energy to work all day and help you to feel full until lunch. Milk is one of its kind food items because it contains almost every important mineral and vitamin which is required for fulfilling our body’s daily requirements. Milk contains

Calcium, used for bones
Protein, used for muscles
Potassium
Phosphorus
Vitamin D
Vitamin B12, for red blood cells
Vitamin A, for immune system
Vitamin B2, converts food into energy

So, you can now understand that milk works as a package of required materials for our body and you don’t have to drink a gallon of milk to make it work only a glass full of it may keep you healthy and warm during a freezing day of winters.

So, try to add these 6 foods in your diet that keep you warm in this freezing winter. As the winters are a prime time where cough cold and flu are an unfortunate fact of life; food is one of the best ways to combat such illnesses. Super foods help you in strengthening your immune system, increase body energy and enhance your mood as well. Read more…

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Health and Oral Health Diseases

InnoHEALTH Magazine — Thu, 14 Nov 2019 11:06:01 +0000

Well, many of them must be wondering how that can be possible. But if we look over the past 2-3 decades, the mortality rate has increased to its next level, obesity being one of the rising causes. In 1990, the World Health Organization considered obesity as a global epidemic. And guess who made it go globally that vast? We humans did. Irregular eating habits, irregular sleep patterns, stressful life and not maintaining overall health is leading to an unsatisfactory life.

Talking about obesity, what is more important for the body? Nutritionist are vital to human development and maintaining health. 7 essential nutrients a body needs are water, carbohydrates, proteins, amino acids, fats, vitamins, minerals and omega-3 fatty acids.

Also Read: Super Foods For Your Diet This Winter

What exactly is obesity and why is it an important topic that everyone should be aware of? In simple terms, it means abnormal or excessive fat accumulation that may impair health. And it is an important concept in our day-to-day lives because of health consequences. Thus, in today’s generation an individual’s life is more interconnected to one’s personality, lifestyle, socioeconomic status, and social interactions.

Recently heard of benign obesity? It is a term sometimes used to describe a condition in which an individual is overweight or obese but does not suffer from any co-morbidities, such as diabetes, hypertension etc. Our daily lifestyle choices have a direct connection to whether or not a person is prone to facing obesity.

Also Read: Cover Your Ears on Public Transport

Asking about if obesity is hereditary? Then, genes aren’t the most worrisome risk of obesity. An individual’s upbringing can be, the way the family raises, the daily food intake, importance placed on physical activity and how a person would take their behaviour model, are the bigger influences on likelihood of obesity than genes. Health is not valued till sickness comes, true isn’t? Obesity is not because it runs in the family!! It is because no one runs in the family!!!

Today, more than 95% of all chronic diseases is caused by food choice. Yes,being overweight is linked to a number of health and oral health diseases, including: heart disease, high blood pressure, diabetes, cancer, gallbladder and gallstones, breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma, oral health problems such as caries, halitosis, poor oral hygiene, periodontal disease. Symptoms for obesity include breathlessness, Increased sweating, snoring, inability to cope with sudden physical activity, feeling tired, back and joint pain, low confidence and self-esteem, and feeling isolated.

Also Read: Exclusive interview with Minister Dr Harsh Vardhan

After being aware of the risks, proper health and oral hygiene should be maintained. And why is maintaining diet an important factor? Because a poor diet may result in lack of essential nutrients and vitamins thus potentially making it more difficult for your body to fight off an infection. A diet high in fat and calories, including large quantities of processed foods or sugar, and lack of physicalactivity, leads to obesity. Those same foods can cause oral health problems including gum disease, premature tooth loss and bad breath Our body craves for what is in our bloodstream. Wheat, sugar, alcohol, coffee and de-vitalized foods are designed to be addictive. Sugar being addictive – agreed. But how does sugar affect an individual’s health and oral health? Well, consuming sugar is bad for an individual, but consuming too much has become a norm and that can cause health issues. The only type of sugar the body needs is glucose, which it can make by breaking down carbohydrates, proteins and fats. When ingested, simple sugars are converted into plaque if not removed immediately. As plaque begins to accumulate on our teeth and gums, the risk of varying forms of gum diseases such a gingivitis and periodontitis, as well as tooth decay, may become inevitable.

In 2018, a study revealed that 170 children and young people have rotten teeth removed every day, undergoing general anaesthesia. That’s an unpleasant operation that is completely avoidable; we have got a lot of evidence to show that the main cause is excessive sugar. There are also links with type 2 diabetes, usually chronic disease seen in adults, but we are seeing more and more under the age of 25 these days.

Also Read: A Right Gesture Saves Life

So, what an oral health care professional should be aware of? Dentists must be aware of how nutrition impacts general and oral health, and how dental treatment can impact patient’s nutritional status. Oral health is strongly influenced by the daily intake of food; on the other hand, oral health can also play a significant role in nutritional intake and general health status. The dental caries is also a chronic disease and may be depend on oral hygiene, high intake of sugar added to food, lifestyle factor, and host factors (salivary flow, buffer capacity and buccal microflora). Relationship between obesity and gum disease – we actually don’t know if this is a one-way or a two-way street. For example, conditions like diabetes, the relationship is bilateral. Periodontal disease will affect diabetes and diabetes will worsen periodontal disease, so that could be a possibility here. What are the other reasons of obesity affecting gums and what would be its risk factors? Because of various dietary habits and improper maintenance of oral hygiene, chronic periodontal infection is an inflammatory state that is described by a deviation in microbial environment and composition of subgingival plaque bio films and accelerated destruction of tooth supporting structures. Thus, low glycaemic diet may be beneficial to our oral health. Periodontal diseases are also influenced by various risk factors including aging, smoking, oral hygiene, socio-economic status, psycho social stress, osteopenia, osteoporosis and various systemic diseases, which signifies that periodontitis does not merely occur as a consequence of plaque deposition but is also coupled with various other host factors. Also, on examination, obese adolescents exhibited multiple carious teeth, higher plaque index, gingival inflammation, bleeding on probing and probing depth compared to normal weight subjects of similar age.

Also Read: Minds of Medalists behind their Medals

An obese patient, whose lungs are often not large enough to lift heavy chest walls, can have trouble during breathing, especially when active. Also, during sleep the person might breathe through his/her mouth instead of nose, thus jaw is forced into an unnatural position for a longer period of time. This can lead to teeth grinding and development of an overbite, over jet or spacing between the anterior teeth.How can we, as dentists, help the obese patients? Dentists should include the evaluation of BMI in routine patient examination and eventually refer obese periodontal adolescents for weight reduction interventions like diet therapy, behavioural therapy, pharmacotherapy, so that they can have better control over periodontal inflammation.What are the practical considerations in dentistry? It can be difficult carrying out dental care for an obese patient: the maximum lifting weight for modern dental chair is approximately 140kg (23 stones). The position of anatomical landmarks may be less obvious if surrounded by fatty tissue, the landmarks for placement of an inferior alveolar nerve block can be impossible to palpate through excess soft tissue. It may be impossible to palpate cervical lymph nodes in a large neck. Also due to constant secretion of saliva, the mouth and teeth are rinsed and kept free off food debris and foreign particles, thus excess of buccal pad of fat hinders with self-cleansing action in the mouth. Because of lack of saliva present in the mouth, it can lead to dry mouth. Sip water frequently throughout the day and use alcohol-free antiseptic mouthwash daily for cure. A normal sized mirror is unsafe for retraction of soft tissues: a ‘lax’ tongue retractor can be useful.What is the alternative to conventional dental chair? Refer the patient to the hospital environment where the patient may be treated on an operating table or trolley. Another possible solution for obese patients is a custom-made chair such as DIACO dental chair. What is the difficulty faced during conscious sedation? When thinking about conscious sedation for obese patients, the potential difficulties in airway management and intravenous cannulation should be considered. The provision of inhalation sedation with nitrous oxide during which oxygen levels are maintained at or above 30% may be more appropriate. If intravenous sedation with midazolam is proposed, the overall benefit to the patient must be carefully weighed up against the increased likelihood of significant respiratory depression and the difficulties in managing a respiratory complication. New research suggests that the health of your mouth mirrors the condition of your body as a whole. A healthy smile can surely transform our visual appearance and the positivity of our mind-set.

‘Eat every two hours, sleep eight hours, have plenty of water and pray to keep calm. Most importantly, carry a smile on your face.’

About the author

Dr. Vishaj S. Maru is a dental surgeon. She studied dentistry at the D.Y. Patil School of Dentistry. She does clinical practice in Mumbai with a keen interest in academia and clinical dentistry.

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Super Foods For Your Diet This Winter

InnoHEALTH Magazine — Wed, 13 Nov 2019 11:26:05 +0000

With the cold winter months approaching, it is necessary to stimulate our bodies with nutrient-rich foods maintaining a balanced diet. As the winters are a prime time where cough cold and flu are an unfortunate fact of life; food is one of the best ways to combat such illnesses. Super foods help you in strengthening your immune system, increase body energy and enhance your mood as well. Super foods are nothing but a balanced mixture of a variety of foods that provide the Recommended Dietary Allowance (RDA) of nutrients:

1. Dates:

Regular intake of dates keep your body warm during winters

Regular intake of dates helps your body to stay warm during winters. It contains a lot of minerals, vitamins and health benefitting phytonutrients and most importantly they are easily digestible. The lower fat content present in dates helps you keep your weight in check. Dietary fiber (6% of daily nutritional value (DNV)) – Dates help move waste smoothly through your colon and help prevent LDL (bad) cholesterol absorption by binding with substances containing cancer-causing chemicals. Iron (1% DNV) – a component of hemoglobin in red blood cells, determines the balance of oxygen in the blood. Potassium (5% DNV) – an electrolyte, helps control your heart rate and blood pressure. B-vitamins contained in dates, such as the carotenes lutein and zeaxanthin, absorb into the retina to maintain optimal light-filtering functions and protect against macular degeneration. Vitamin A (1% DNV) – protects the eyes, maintains healthy skin and mucous membranes, and even protects the lungs and mouth from developing cancer. Tannins, which are flavonoids as well as polyphenolic antioxidants, fight infection and inflammation and help, prevent excessive bleeding (anti-hemorrhagic). Vitamin K is a blood coagulant that also helps metabolize your bones. Copper, magnesium, manganese, vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin are also present in dates and provide their own unique preventive and healing functions. Together, these cofactors help your body metabolize carbohydrates, protein, and fats. Eating dates in moderation can contribute to many health benefits, such as protecting against damage to cells from free radicals, help to prevent a stroke, coronary heart disease and the development of colon, prostate, breast, endometrial, lung, and pancreatic cancers.

Also Read: Food for thought

2. Cacao

Cacao best natural sources of antioxidants, iron, magnesium and zinc

Cacao is one of the best natural sources of antioxidants, iron, magnesium and zinc. Zinc is an important trace mineral important for better immune function. Anandamide which can naturally boost your mood & create a sense of elation; it can also boost serotonin levels in the brain which is another feel-good chemical, these chemicals can then boost brain calming hormones that can relax us if we are feeling stressed & restore feelings of well-being. Flavanols that boast anti-inflammatory health benefits as well as complex antioxidants also known as polyphenols. Flavanols & polyphenols can protect against cardiovascular disease, reduce the risk of stroke, improve blood circulation, reduce “bad” cholesterol & prevent hardening of arteries. Polyphenols antioxidants can also protect our cells from premature oxidation or destruction & help us look & feel younger for longer.

Also Read: Indian Hemp: Neglected Pharmacological Treasure Trove

3. Ginger

Ginger is a powerhouse root veggie that’s packed with medicinal qualities

Raw ginger root is used both in cooking and in herbal medicine. Ginger is a powerhouse root veggie that’s packed with medicinal qualities such as antimicrobial properties and anti-nausea benefits. Additionally, a chemical in ginger called Gingerol helps decrease inflammation and blocks nerve pathways that process pain. Consuming ginger may help limit nausea and motion sickness and may help treat arthritis by decreasing inflammation. It also contains small amounts of fiber, essential vitamins and minerals, but due to the small amount usually consumed in any given meal, it is unlikely to greatly affect your nutrient intake. Macro nutrients – one-fourth cup of ginger contains 19 calories, 0.2 grams of fat, 0.4 grams of protein and 4.3 grams of carbohydrate, including 0.5 grams of fiber. Higher consumption may cause heartburn,stomach upset and diarrhea and may interfere with certain medications, including blood thinners, diabetes medication and blood pressure medications. Vitamins – eating 1/4-cup of raw ginger would provide you with 2% of the daily value for both vitamin B-6 and vitamin C, as well as smaller amounts of niacin, riboflavin, folate, thiamine and vitamin E. Vitamin B-6 is necessary for metabolism, immune function and red blood cell function, and vitamin C is important for healing wounds and for limiting damage to your cells from free radicals. Minerals – while one-fourth cup of raw ginger only provides very small amounts of iron, calcium, phosphorus and zinc; it contains 3% of the DV for magnesium and potassium. Magnesium is used for metabolism, forming proteins and muscle and nerve function, and potassium helps lower blood pressure levels and maintain proper heart and digestive function.

Also Read: Study: Increasing Protein and Dairy Intake Reduce Burden of Diabetes

4. Spinach

Low in calories rich in minerals, vitamins, antioxidants and omega 3 fatty acids

Spinach’s nutritional value indicates that it is extremely nutrient dense. It is low in calories yet rich in minerals, vitamins, antioxidants and omega 3 fatty acids. Spinach is also loaded with flavonoids which act as antioxidants and can protect the body from free radicals which is an essential health benefit all year round, but especially during winter when we are more likely to catch cold or flu. The iron rich food can also improve energy levels as iron is an important component of haemoglobin which transports oxygen to the body cells.

Also Read: Can Millets Be the Answer to India’s Nutritional Problems?

5. Carrot

This crunchy veggie carries vitamin C, vitamin K, folate, iron, and potassium, all of which are important for fighting off germs during cold and flu season

This root vegetable contains high amounts of beta carotene which the body converts into vitamin A. Vitamin A is a key nutrient in the immune function, helping to protect against infection and reduce the risk and duration of respiratory illness by keeping our lungs healthy. It is an excellent food to protect the skin from ageing. Carrots also contain loads of vitamin A for healthy eyes, on top of fiber for good digestion. Plus, this crunchy veggie carries vitamin C, vitamin K, folate, iron, and potassium, all of which are important for fighting off germs during cold and flu season.

Also Read: Healthy Lives: Everyone, Everywhere

6. Pomegranate

Pomegranate may have heart health benefits by improving your cholesterol profile and protecting LDL (bad) cholesterol from oxidation

Pomegranates are rich in vitamin C and contain folate, vitamin K and potassium. There is some research to suggest that pomegranate may have to heart health benefits by improving your cholesterol profile and protecting LDL (bad) cholesterol from oxidation.

Also Read: Importance of Nutrition for Improving Academic Score

7. Cinnamon

Ground cinnamon is a good source of calcium and iron

Ground cinnamon is a good source of calcium and iron, which are required for good immunity and maintaining healthy red blood cell production. Research suggests this spice may also help to lower blood sugar levels.

Also Read: Regular consumption of fruits cuts death risk

About the author

Nidhi Dhawan is a dietitian with experience of 21 years in the field. Ms. Dhawan practices at Diet Zone, Delhi. With BSc in Home Science from Lady Irwin college, DDPHN from IHE, Delhi and Diploma in Preventive & Promotive Healthcare from Apollo Hospitals, she is a lifetime member of Indian Dietetic Association. Her expertise is therapeutic diets like chronic kidney disease, coronary artery disease, chronic obstructive pulmonary disease, polycystic ovary disorder, diabetes type 1 and 2, chronic liver disease, jaundice, weight management, kids and infants nutrition etc.

The post Super Foods For Your Diet This Winter appeared first on InnoHEALTH magazine.

Study: Increasing Protein and Dairy Intake Reduce Burden of Diabetes

InnoHEALTH Magazine — Mon, 11 Nov 2019 08:29:01 +0000

Increasing protein and dairy intake may help reduce burden of diabetes: A study

Diabetes – increase in blood glucose levels – is an emerging health problem, especially in developing countries. According to the World Health Organisation, India had 69 million diabetic individuals in 2015 and the number is projected to go up to 98 million by 2030. The problem is more serious for Asians as their genetic make-up puts them at a greater risk of diabetes at a younger age than their European counterparts.

If left untreated, diabetes can intensify to serious health conditions like blindness, kidney failure, heart problems, etc. Apart from genetic factors, the occurrence of diabetes is related to food preferences and lifestyles. Therefore, understanding the link between the consumption of various foods and the prevalence of diabetes in different states can help in devising effective strategies to address the problem.

Also Read: A Consequence of Modern Day Living – Burnout

A new study has linked the food preferences of individuals to the prevalence of diabetes in various states of India. The study has found that eating calorie-rich food like sugar and honey increases the risk of diabetes while the addition of protein-rich food and dairy products in a meal can help reduce the risk of diabetes.

The study is based on data from the National Family Health Survey-4 (2015– 2016), 2011 census, data on per capita crop production, and consumption figures of different food groups from the 68th round of the National Sample Survey. It evaluated trends of food availability and preferences in various states with diabetes numbers.

Also Read: Resistant STIs on Rise

It was found that diabetes was more common in states like West Bengal and Kerala where people consume more non-vegetarian food than the one where the diet is predominantly vegetarian. This is because a vegetarian diet helps in diabetes management by making the body sensitive to the insulin hormone.

Researchers also noted that there were more diabetics in the states where people consumed more sugar and honey though this trend was not valid in the case of Maharashtra, Rajasthan, and Haryana. The study also found that eating protein-rich food such as pulses and nuts decreased the chances of diabetes. Similarly, states, where people ate more dairy products, had a low prevalence of diabetes.

Also Read: Distributed incubation may help promote grassroots innovations

Diabetes, often dubbed as a lifestyle disorder, was also found to be high in urban districts than in rural areas. This is so because people in cities tend to be less physically active. This makes urbanization an important factor for the growing number of diabetics in the country. Also, diabetes was found to be more common in males than females as has been indicated in the earlier studies.

‘Our study has identified hotspot districts having a high prevalence of diabetes and recommended them to be targeted in public health programs,’ said Dr. Preeti Dhillon, author of the study and Assistant Professor at the International Institute for Population Sciences (IIPS), Mumbai. The analysis showed that 6.9% of adults in India between the age of 15-49 years have diabetes. Among the states and union territories, diabetes is highly prevalent in Andaman and Nicobar Islands, while the least in Rajasthan. The prevalence of disease was found to be more in districts that are close to the coastal areas. ‘The high prevalence of diabetes in Andamans and Lakshadweep is of interest as this has not been reported earlier and it would be worthwhile exploring whether any genetic or environmental factors contribute to this,’ commented Dr. V Mohan, Director, Madras Diabetes Research Foundation. Though he was not associated with the study.

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Dr. Anoop Misra, Vice President, Diabetes Foundation (India), commented that while this study provided new information about dietary context and prevalence of diabetes, it must be understood that diabetes is a multifactorial disease. Genetics, physical activity, alcohol consumption, and other lifestyle factors should be taken into consideration before establishing conclusive links. Food intake is a continuously changing and dynamic process and cannot be completely captured in a cross-sectional snapshot. He agreed, however, that high protein intake is needed for Indians as it boosts glucose metabolism in muscles reducing incidences of diabetes. The research team at IIPS included Koustav Ghosh and Gopal Agrawal apart from Dr. Dhillon. The results of this study have been published in the Journal of Public Health.

Credits: India Science Wire

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Faster Diagnostic Tests Developed for TB

InnoHEALTH Magazine — Thu, 14 Feb 2019 09:10:58 +0000

Tuberculosis (TB) claims two million lives each year globally. Early detection and treatment are crucial to prevent spread, outbreaks, and development of resistance. Scientists at the Translational Health Science and Technology Institute (THSTI) Haryana and All India Institute of Medical Sciences (AIIMS) New Delhi have jointly developed highly sensitive and rapid tests for detection of tuberculosis infection in lungs and surrounding membranes.

TB spreads from one person to another through inhalation of infected air. When the bacteria attacks the lungs, the disease manifests itself in a pulmonary form. It is the most common form of TB. But about 15% of new patients in 2016 were found infected with extrapulmonary TB where organs other than lungs may be affected. Till now, detection of all forms of TB is mostly based on sputum smear microscopy and culture tests. While smear microscopy is simple and rapid, it has low sensitivity. Culture test is highly sensitive but takes 2 to 8 weeks to get results.

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Also read: India aims to eliminate TB by 2025

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Conventional diagnostic tests use antibodies for detection of bacterial proteins in sputum samples. However, such tests suffer from limitations including batch-to-batch variability, limited shelf-life, and cost.

To address these problems, the researchers have now developed two DNA aptamer-based tests – Aptamer Linked Immobilized Sorbent Assay (ALISA) and Electro-Chemical Sensor (ECS) for detection of a bacterial protein in the sputum.

Aptamers are DNA, RNA or peptide molecules that bind to specific molecular targets. They are known to bind the right target (which defines sensitivity) and at the same time rule out any non-specific binding to other targets (specificity). The performance of the newly developed tests was compared with antibody-based tests in 314 sputum samples. ALISA showed 92% sensitivity while the antibody-based method was 68% sensitive.

The research team used ALISA to detect a bacterial protein, HspX. This method, however, took five hours to yield results because it requires sputum immobilization which is a time-consuming step. So the team made efforts to develop a simplified ECS test. In this, aptamer was immobilized with an electrode and upon binding to HspX in the sputum sample, a drop in the electrical signal was recorded.

The ECS test can be used for screening of samples in the field as it takes as less as 30 minutes to deliver results. It is highly sensitive and could detect HspX protein in 91% of the samples tested in this study. In addition, there is no need for sputum sample preparation which is a complex and time-consuming process.

The aim is to develop aptamers for detection of multiple bacterial proteins simultaneously which is expected to lead a more robust test said Dr. Tarun Sharma, a member of the research team. The aptamer-based screening tests for pulmonary TB, pleural TB, and TB meningitis hold immense promise for a country like India, where the disease burden in high and primary healthcare is only a dream for many. The ECS platform could be used in a mobile screening van at the point-of-care explained Dr. Jaya Tyagi, who led the research team AIIMS hoping that these tests are adopted by the TB programs in the country.

The group used the aptamer-based test also for the detection of pleural TB, the second most prevalent form of extrapulmonary TB. Early diagnosis of pleural TB is limited by the availability of a sensitive and rapid test. The performance of existing DNA-based tests varies widely due to low bacterial load in the pleural fluid sample.

There is no test for making a confirmed diagnosis of pleural TB. Even WHO-endorsed Gene Xpert has a poor sensitivity of 22%. On the contrary, the aptamer-based test for pleural TB has shown 93% sensitivity and is cost-effective explained Dr. Sagarika Haldar, a member of the research team.

The research teams were led by Dr. Jaya Tyagi (AIIMS), Dr. Tarun Sharma and Dr. Sagarika Haldar (THSTI) including other colleagues from the institutes. The pulmonary TB results were published in the journal ACS Infectious Diseases and the pleural TB results were published in Analytical Biochemistry. The studies were funded by the Department of Biotechnology, Department of Science and Technology, and THSTI.

By India Science Wire

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Carb reality: The truth about carbs – Are they evil or essential?

InnoHEALTH Magazine — Wed, 31 Jan 2018 09:22:08 +0000

Unless you’ve been living under a rock for the past few years, you know that people are in the midst of a low-carbohydrate craze! Low-carb diet books consistently top best-seller lists, food manufacturers are creating low-carb versions of familiar foods like bread and cookies, fast food chains are offering low-carb meals, and even beer companies have entered the fray with low-carb brews. Basic scientific truths, like the fact that carbs are actually important for your health, have been lost in all the marketing hoopla. Read on to find out the truth about the carbs:

How important are carbs?

If you don’t get enough, your mood, memory and sleep patterns are likely to be negatively affected, since carbs help create the brain chemical serotonin, which plays a key role in these processes. Exercise also becomes more difficult, since your muscles prefer to burn carbohydrates above all else, especially during aerobic workouts like running and cycling.

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Does cutting carbs lead to weight loss?

As many people will attest to, low carb diets do help you lose weight rather quickly. But — and this is a big but — studies show that you will have most likely have given up on your diet by the end of a year, because after all, how many steak dinners can one woman take? In addition, it’s highly likely that you will eventually hit a serious plateau or put the lost weight back on. When you deprive yourself of easy fuel in the form of carbohydrates, your body begins breaking up muscle, converting muscle protein into glucose as a last resort. At first, this cannibalization of muscle mass causes you to lose water weight, but less muscle means fewer calories burned and an inevitable slowdown of your metabolism.

Which foods qualify as “low-carb”?

Good question — although there’s no clear answer. The packaging terms “low-carb” and “low net carbs” (carbs able to be digested by the body) have no official definitions, unlike, for example, the terms “low-fat” and “nonfat.” As a result, there are no rules as to what qualifies a food as low-carb. To create foods lower in carbohydrates than their regular versions, companies simply subtract fiber and sugar alcohol content, which aren’t really absorbed into the body anyway. In truth, a food said to have low net carbs often contains mthe same number of calories as its non-labeled counterpart. For example, one slice of low-carb Atkins bread has 60 calories and 8 grams of carbs, while one piece of regular “light” bread has 2 more grams of carbohydrates, but 10 fewer calories. Ultimately, it’s the number of calories you eat that affects your weight.

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Does carb quality count?

The types of carbs you put into your body do make a difference for your health. The most healthful kinds are those that go through the least processing, including whole-grain foods like whole-wheat bread and pasta, oats and brown rice. These wholesome carbs have more fiber, which helps keep your blood sugar levels steady, leaves you feeling full longer, and aids in digestion. A recent study reported in the American Journal of Clinical Nutrition showed that eating whole-grain carbs may protect women from developing diabetes.

What happens if you eat too many carbs?

As with any food, if you eat too much, you will gain weight. After all, weight gain occurs when you take in more calories than you expend; an excess of 3,500 calories creates one pound of fat. But in and of themselves, carbs are not fattening. They are a necessary part of your diet. If you eat healthfully and stay active, carbs will not make you fat.

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HEALTHY DIET TIPS FOR MOMS

InnoHEALTH Magazine — Wed, 06 Dec 2017 06:35:15 +0000

Healthy Diet for Moms-to-be

Eat well, be well during pregnancy

By Samya Athamneh, International Dietician

Congratulations, you are pregnant. However, if you are like most women, who have concerns running through your mind, how can I eat healthy for both my baby and my self? In addition, how can I gain the right amount of weight so that it does not take me until my child is in preschool to fit back into my jeans again?

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Between cravings and morning sickness, eating well during pregnancy may not always be a piece of cake. However, prenatal nutrition is a serious business. It is necessary for you and your baby’s growth, brain development, reduced risk of birth defects and a strong immune system. Since it is not how much, but what you eat that makes the difference, here is how the healthy pregnancy diet can help. During pregnancy, the body requires extra calorie, protein, vitamins, mineral in order to support the baby’s growth and to allow for changes in mothers body.

Important considerations in pregnancy

The extra food you eat should not be just empty calories, it should provide the nutrients your growing baby needs. For example, calcium help makes bones and teeth strong, while you are pregnant; you still need calcium for your body plus extra calcium for the developing baby. Similarity, you require the all-essential nutrients than you did before become pregnant.

Here are some of the most common nutrients you need and the foods that contain it:

Nutrient Needed	Needed for	Best sources
Protein	Cell growth and development	Lean meat, fish, poultry, egg white,beans, peanut butter, tofu
Carbohydrate	Daily energy production	Breads, cereals, rice, potatoes, pasta
Calcium	Strong bones and teeth, muscle contraction/nerves function	Milk, cheese, yogurt, sardines with edible bone, spinach, okra
Iron	Red blood cell production / needed to prevent anaemia	Lean red meat, spinach, iron fortified cereals, nuts, dried fruits
Vitamin A	Healthy skin, good eye sight, growing bones	Carrot, dark green leafy vegetable,potatoes
Vitamin C	Healthy gums, teeth and bones, assistance iron absorption	Citrus fruit, broccoli, tomato, fruit juices
Vitamin B6	Red blood cell formation effective use of protein, fat and carbohydrate	Whole grain cereals, banana
Vitamin B12	Formation of red blood cell, maintain nervous system health	Meat, fish, poultry, milk
Vitamin D	Healthy bones and teeth, aid in calcium absorption	Fortified milk, dairy product, cereals,fish, sardines
Folic acid	Blood and protein production/effective enzyme function	Green leafy vegetables, dark yellow fruits and vegetables, beans, nuts, peas

Food craving during pregnancy

Food craving during pregnancy is normal. Although there is no widely accepted explanation for food cravings, almost two thirds of all pregnant women have it. If you develop sudden urge for a certain food, go and indulge your craving, it provides energy or an essential nutrient. However, if your craving persists and prevents you form getting other essential nutrients in your diet; try to create more of a balance in your daily diet.

During pregnancy your tastes for certain foods may change, you may suddenly dislike foods you were fond of before your pregnancy. In addition, during pregnancy, some women feel strong urges to eat non-food items such as ice, laundry starch, dirt, chalks, ashes, paint chips, clay.

This is called pica and may be associated with a mineral deficiency like anaemia. Do not give in to theses non-food cravings; they can be harmful to both you and your baby.

Foods to avoid

Some foods make you and your baby sick, avoid these foods as they can cause food poisoning or certain harmful diseases.
• Raw fish, especially shellfish
• Soft scrambled egg and food made from raw or lightly cooked eggs
• Un-pasteurized juices
• Un-pasteurized milk and foods made from it
• Herbal supplements and teas
• Raw or uncooked meat, poultry, seafood and hotdog
• Never eat non-food items like clay , starch, coffee grounds
• Avoid alcohol during pregnancy; alcohol has been linked to premature delivery, mental retardation, birth defects and low birth weight babies
• Do not eat shark, swordfish, king mackerel, or tile fish (also called white snapper), because they contain high levels of mercury.

What to eat and when

During pregnancy, you may have morning sickness, diarrhoea or constipation, you may find it hard to keep foods down or you may feel too sick to eat at all. Here are some suggestions:
Morning sickness: Eat crackers, cereal or pretzel before getting out of bed, eat small frequent meals throughout the day and avoid fatty, fried, and grassy foods.
Constipation: Eat more fresh fruit and vegetables, drink six glasses of water.
Diarrhoea: Eat more foods that contain pectin and gums to help absorb excess water such as apple, applesauce, banana, white rice, oatmeal, boiled potatoes.
Heartburn: Eat small frequent meals throughout the day. Try drinking milk before eating and limit caffeinated foods and beverages like tea, coffee, chocolate, soft drinks.

Unveiling myths with reality

Pregnancy produces a host of physiological and emotional changes in women. Advice seems to pour in from all sources, well-meaning friends, family member, and colleague at work and even perfect strangers tend to comment on a pregnant woman’s health. In the face of often-contradictory advice, especially concerning ones diet, it may be hard for a mum to achieve a comfortable and healthy balance. Eating a healthy diet is one of the most important things any pregnant women can do to enhance her health as well as the health of her baby. Here are some nutrition myths followed by information to get you and your baby off to a good start.

Myth#1: You are eating for two

In reality, you are eating for one plus one very small being. Most women only need to consume an extra 300 calories per day. Far from being a tome to overindulge, pregnancy is a time to eat sensibly and healthily. The suggested weight gain during the pregnancy is approximately 24-35 pounds (10-15 kg). However, this weight may vary depending upon each mother-to-be, pregnancy weight and the number of babies she is carrying. An under weight woman may gain up to 40 pounds, while an overweight woman may be asked to gain just 15 pounds, your doctor will specify an appropriate weight gain for your height and body build.

Myth#2: Eat low carbohydrate, high protein diet

In reality, weight loss diet, high protein – low carbohydrate, is not recommended during pregnancy. According to the daily food guide pyramid, grains, fruits and vegetables should compromise more of your diet than the meat groups. In fact, 2-3 servings of protein are required each day for pregnant women. This is easily achieved by consuming an egg/ 2-3 oz of poultry or meat/ ½ cup of dried beans or peas in the course of one day. Extra calories consumed during pregnancy should be evenly distributed among five major food groups.

Myth#3: Pregnancy induced high blood pressure caused by too much salt

In reality, pregnancy induced high blood pressure is due to a variety of physiological changes in the body during pregnancy and is therefore not treated the same way as hypertension in non pregnant adults. Moderation is the key. While overindulging in processed foods, typically containing too much salt would be unhealthy, eliminating salt and consuming no salt or low sodium specific food will be inappropriate. Aim to get 6 grams of sodium as a table salt in your foods every day.

Myth#5: It is better to rely on vitamins rather than ones diet during pregnancy

In reality, Vitamin should never be a substitute for a healthy diet, while most obstetrician and midwives will prescribe a multivitamin for their patients, these vitamins are intended to supplement and not replace a sensible diet. The best sources of vitamin and minerals may be found in their naturally state as they are better absorbed and are accompanied by their other nutrients such as protein or fiber.

Myth#4: Now that you are pregnant, it is a good time to start thinking about folic acid and B complex vitamins

In reality, Folic acid is particularly important in the first days and weeks of fatal formation, for this reason it is recommended that women take multivitamin before becoming pregnant to ensure they have adequate folic acid during the early development of the baby’s brain and spina bifida. Optimal folic acid consumption should continue through out pregnancy and in every woman’s diet during the childbearing years. Beside vitamins, excellent sources of B complex vitamin include orange juice, beans, citrus fruit, dark green leafy vegetables, nuts and whole grains.

Dietary guide

In order to achieve a well balanced healthy adequate nutrition during pregnancy, you should cover the daily allowances from the different criteria of food on a daily basis as following:

Nutrient	Food allowances per day
Milk	2-3 cup
Meat/fish/poultry(liver once a week) cooked weight	4 oz
Vegetables including: Dark green leafy or deep yellow Potato Other vegetables	½ cup 1 medium ½ to 1 cup
ruits including: Citrus Apples or other fruit	1 serving = 1 fruit 1 serving = 1 fruit
Cereals enriched or whole grain As pasta/rice/macaroni	3 Serving (1 Serving to ½ to 1 cup)
Bread, enriched or whole grain	4 slices (2 in the morning as breakfast / 2 for dinner and keep 1 slice as a snack in between )
Vegetables oil	4-5 teaspoons
Vitamin D supplement or use fortified milk Iodized salt	400 IU ( consult your doctor) 5-7 grams per day
Eggs	3 eggs per week

Repeatedly, it has been emphasized that reduced nutritional intake has a depressing effect on physical development. Malnutrition during the period of rapid brain growth will lead to some neurology impairment. Past studies of nutrition in women during pregnancy have shown a definite relationship of the diet of the mother and the condition of baby at birth.

To protect your self and your precious baby from any possible complications review your lifestyle and try to change any unpreferable behaviour related to your diet toward the better.

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