Blamed and shamed for so much of weight gain and chronic disease such as type 2 diabetes, carbs have suffered even with the popularity of low-carb diets. While it is true, not all carbs are alike, and many sources rich in nutrients and packed with fiber are important to the body for energy and proper brain function.

While foods high in sugar and refined grains are meant to be savored in moderation, a wide array of nutrient-rich, higher-carb whole foods can power your body and even support fitness performance.

The three major nutrients are carbohydrates, and these supply the body with energy. A gram of carbohydrates supplies 4 calories, which makes it essential for physical and mental activities. After being consumed, carbohydrates are broken down into glucose, which supplies energy to the body in vital functions such as brain activity and red blood cell production. The excess glucose is stored in the muscles and liver as glycogen to be used when the body needs energy.

Carbohydrates are most important for exercise. Carbs taken before exercise will optimize glycogen stores and enhance endurance, allowing you to push harder during physical activity. Pre-workout meals should contain easily digestible carbs with lower fiber content to avoid digestive issues.

Here are the best high-carb foods that combine nutrition, energy, and versatility.

1. Brown Rice

Brown rice consists of 76.2 grams of carbohydrates per 100 grams uncooked, thus a powerful source for energy to sustain. Unlike white rice, brown rice is packed with bran and germ, offering fiber, potassium, manganese, and B vitamins. Thus, it's an easy staple for athletes and sportsmen who look to increase muscle mass or balance.

2. Oats

Packed with 67 grams of carbohydrates per 100 grams, oats are a nutritional goldmine. Rich in antioxidants, fibre, and micronutrients, they can be an integral part of breakfast options as overnight oats, porridges, or even pancakes made out of oats. Their slow-digestive carbs provide a constant boost of energy, sustaining all day. 3. Potatoes

Potatoes are very satisfying and nutritious because they contain 25 grams of carbohydrates per 100 grams. White potatoes are good sources of vitamin C and potassium, whereas sweet potatoes give a powerful dose of vitamin A and manganese. Eat them boiled, baked, or mashed to have a healthy and filling meal.

4. Pasta

A staple comfort food, pasta contains 65g carbohydrates per 100 grams when uncooked. Additionally, whole-grain pastas are higher in fiber and contain magnesium and B vitamins for digestion and healthy metabolism. Combine pasta with low fat protein and vegetables to form a well-balanced meal.

5. Bread

With 49 grams of carbohydrates for every 100 grams of bread, it is so easy to have energy by consuming bread. Choose brown or whole-wheat bread versions to increase fiber and nutrition, which aids in more satiety and greater digestive health. Bread certainly remains a versatile option either for sandwiches, toasting, or side dishes.

6. Quinoa

Quinoa contains 64.2 grams of carbohydrates for 100 grams and holds up to 16.5 grams of protein in this amount. Magnesium, iron, and fiber-abundant quinoa, besides being a good additive in salads or grain bowls, is an ideal dish to prepare for meal prep.

7. Buckwheat

Though often overlooked, buckwheat contains 33.5 grams of carbohydrates per 100 grams and is rich in fiber, aiding digestion and promoting fullness. Its nutty flavor works well in salads, soups, or as a base for hearty grain dishes.

8. Popcorn

A low-calorie, high-carb snack, popcorn contains 74 grams of carbohydrates per 100 grams. It is easy to digest and, therefore, an excellent snack before working out. Opt for air-popped popcorn for a guilt-free snack.

9. Carrots

Carrots are a great source of carbs, containing 10 grams per 100 grams. They are rich in vitamins A, K1, and B6, and potassium, supporting vision, immunity, and general health.

10. Chickpeas

Chickpeas provide 13 grams of carbs and 7 grams of fiber per 100 grams, with an added protein boost of 7 grams. Add them to salads, soups, or hummus for a filling, nutrient-packed meal.

11. Beans

Beans, such as baked and black beans, are rich in starchy carbs. With 15.5 grams of carbs per 100 grams, they are a good source of fiber and protein, making them a cost-effective and healthy option for meal prep.

12. Dried Fruit

High in carbs at 83 grams per 100 grams, dried fruit is an excellent pre-workout snack for endurance activities. It's nutrient-dense, so be mindful of your serving size to keep sugar consumption in check.

13. Bananas

Athletes love bananas because they contain 23 grams of carbs per 100 grams. The fast-digesting sugars provide an instant boost of energy, and the potassium helps prevent muscle cramping during exercise.

14. Sweet Potatoes

Sweet potatoes have a high amount of complex carbohydrates, with 20.7 grams per 100 grams. They are also rich in vitamins A and C and potassium, among other nutrients.

Carbohydrates, on the other hand, far from being the enemy, they are a macronutrient that powers your body and mind. Adding these 14 nutrient-dense high-carb foods to meals can improve energy levels and enhance physical performance and provide general health benefits. Seek whole, minimally processed options and enjoy carbs within a balanced, hearty diet.

The next time you hear someone demonizing carbs, remind them of their role as the ultimate fuel for a hearty, healthy lifestyle.

Detoxification is the body's natural cleansing process of eliminating dangerous toxins that have built up from environmental toxins, poor diets, and stress. It cleanses the blood, liver, and other organs involved in the process of waste elimination. While mainstream detoxing processes usually consist of rigid diets, fasting, or colon cleanses, homeopathy offers a softer and holistic means of stimulating the body's own cleansing processes.

The new lifestyle has contributed immensely to changed eating patterns, resulting in increased chronic conditions of obesity, diabetes, and heart diseases. Toxins penetrate the body in the form of processed foods, alcohol, pollution, and stress. They become part of the blood and lymphatic system, slowly accumulating in essential organs such as the liver, kidneys, and intestines. These toxins, if not efficiently eliminated, can result in fatigue, gastrointestinal discomfort, skin ailments, and compromised immunity.

The liver is the primary organ for detoxification. Through the process of metabolism, the Phase 1 detoxification of the liver (also referred to as the P450 enzyme system) creates free radicals, which can cause tissue damage if there are not adequate antioxidants within the body. This is why dietary or supplement replenishment of antioxidants is important in order to detoxify efficiently.

Can Homeopathy Naturally Detox?

As opposed to traditional detox routines that are hard on the body, homeopathy acts on the cellular level to complement the body's inherent capacity for detoxification. According to Dr. Manju Singh, Homeopathy expert, homeopathy does not cleanse but instead 'drains' toxins, and that it activates the body's defense mechanisms, allowing toxins to be removed effectively without an interruption in overall health.

Homeopathic Remedies for Detoxification

Nux Vomica: Perfect for detoxifying after binge drinking, caffeine, or fast foods. Alleviates bloating, nausea, and stomach discomfort.

Lycopodium: Facilitates liver function and eliminates digestive problems such as gas, bloating, and acidity.

Sulphur: Famous for purifying the skin, it clears acne, eczema, and rashes due to toxin accumulation.

Berberis Vulgaris: Maintains kidney health by facilitating the elimination of toxins through urine, keeping kidney-related diseases at bay.

Chelidonium Majus: Supports liver functioning, digestion, and fat digestion without any effort.

Why Lifestyle Plays an Important Role in Detoxification?

Though homeopathy is a strong supporter of detoxification, healthy lifestyle also plays a similar role. The inclusion of the following habits can make the body most effective in natural toxin removal:

1. Hydration

Adequate intake of water is essential to flush out toxins in the form of urine and sweat. Herbal teas and fresh juices can also aid in hydration and detoxification.

2. Nutrient-Dense Diet

A well-balanced diet that includes plenty of fruits, vegetables, whole grains, and fiber feeds the body while encouraging toxin elimination. Cutting down on processed foods, alcohol, and excessive caffeine consumption further aids detoxification.

3. Consistent Physical Exercise

Exercise increases blood circulation, strengthens digestion, and activates the lymphatic system, which helps remove toxins through sweat and breath.

4. Stress Control

Ongoing stress may lead to increased toxin accumulation in the body. Stress levels can be controlled through deep breathing techniques, meditation, and yoga, which further benefit overall health.

5. Reducing Chemical Exposure

Restricting exposure to environmental toxins, including air pollution, artificial cleaning agents, and pesticides, reduces the toxin load on the body.

Homeopathy may provide a holistic and natural means of detoxification, removing toxins from the body without harm while restoring equilibrium. A visit to a qualified homeopathic practitioner guarantees a personalized detox program suited to individual needs, making the process safe, effective, and sustainable.

Dr. Manju Singh, B.H.M.S., Homeopathy Consultant and senior homeopathic medical officer at SBL Global, India

Spices are the heart of Indian cuisine, adding depth and distinct flavors to dishes. Besides that, they are also hold strong medicinal value. One such widely used spice is black pepper, also known as Kali mirch. Its bold aroma and sharp taste can instantly elevate any dish, making it an essential ingredient in Indian cooking. But beyond enhancing flavor, this common kitchen staple is also a natural fat burner.

How Does Balck Pepper Aid Weight Loss?

Black pepper contains piperine, a bioactive compound known for boosting metabolism and preventing fat accumulation in the body. Additionally, it enhances the concentration of good cholesterol, contributing to better heart health.

This spice is classified as a thermogenic food, meaning it helps accelerate metabolic processes, allowing the body to burn calories more efficiently. Furthermore, studies suggest that consuming spicy foods can increase satiety, making you feel full even after consuming smaller portions—an important factor in weight management.

Ways To Use Black Pepper For Weight Loss

Several studies highlight the benefits of incorporating black pepper into the daily diet for effective weight loss. While this spice is generally safe for consumption, moderation is key. Experts recommend limiting intake to 1-2 teaspoons per day, as excessive consumption may lead to digestive issues.

Here are some easy and effective ways to include black pepper in your diet:

1. Black Pepper Tea

For those who love tea, adding black pepper can transform it into a **weight-loss-friendly beverage**.

How to prepare

- Boil one cup of water in a pan.

- Add one inch of crushed ginger and let it simmer for five minutes.

- Strain into a cup and steep a green tea bag in it.

- Add half a teaspoon of black pepper, stir well, and drink.

2. Chewing Raw Black Pepper

If you can tolerate its strong taste, chewing 2-3 black peppercorns on an empty stomach every morning can be beneficial.

3. Black Pepper and Honey Drink

A simple detox drink, this combination can support digestion and metabolism.

How to prepare

- Boil one cup of water and let it cool slightly.

- Stir in one teaspoon of honey and half a teaspoon of freshly ground black pepper.

- Drink it warm for best results.

4. Black Pepper Oil

Black pepper oil, when consumed in small amounts, may aid in weight loss.

How to use:

- Purchase 100% pure black pepper oil from a reliable pharmacy.

- Add one drop to a glass of water, mix well, and drink before breakfast.

5. Black Pepper in Juices

Enhance the nutritional value of fruit and vegetable juices by adding black pepper. Simply mix half a teaspoon into your juice before consumption.

Best Time to Consume Black Pepper

For maximum benefits, black pepper should be consumed **on an empty stomach**, preferably before breakfast. This helps stimulate digestion and optimize metabolic activity throughout the day.

Are There Any Side Effects Of Using Black Pepper?

While black pepper is a powerhouse of health benefits, excessive intake can lead to:

• Gastric issues and stomach upset
• Irritation of the intestinal lining
• Increased risk of miscarriage in pregnant women (should be avoided during pregnancy)

Did you know the timing of when you drink water is as important as the amount of water consumed? While many individuals are busy making sure they reach their daily quota, not many are aware that consuming water at certain times will get the best out of it. Whether boosting your metabolism first thing in the morning or aiding digestion prior to meals, water helps to keep your body in top condition. Curious when you need to be drinking this life-sustaining potion?

Hydration is basic to overall well-being, but many pay more attention to the amount of water they consume than to when they consume it. All cells, tissues, and organs in the body need water to work correctly. Hydration affects digestion, cardiovascular health, brain function, and even spinal health. Yet, drinking water in the most effective way possible is as essential as drinking enough of it. Rather than swallowing several glasses at one time, distributing water consumption strategically throughout the day can yield the greatest rewards.

Based on National Academies of Sciences, Engineering, and Medicine hydration recommendations, men need a minimum of 13 (8 oz) cups of fluid every day, while women need at least 9 (8 oz) cups or more. Yet these amounts vary depending on the level of activity, climate, and personal health status. To tap into the full potential of hydration, let's discuss four critical times to consume water that most people unknowingly neglect.

1. After Waking Up

Your body dehydrates while you are asleep, making you slightly dehydrated in the morning. Drinking water when you wake up in the morning rehydrates your body, cleanses you of toxins, and gets your metabolism going. It also gets internal organs to work, activating them for the day. Hydration in the morning has been proven to increase brain function, which enhances memory and concentration. Rather than for coffee, use your hand to stretch for lukewarm lemon water to awaken digestion and trigger detoxification.

2. Pre-meal

Having a glass of water approximately 30 minutes prior to eating can help digestion by conditioning the stomach to digest food better. Adequate hydration assists the body in secreting digestive juices and enzymes required to digest nutrients. Nevertheless, do not drink excessive water close to or immediately after meals, as it could weaken gastric acids and slow down digestion. Instead, drink water at least an hour after meals to facilitate nutrient absorption and avoid bloating.

3. Before a Bath

Interestingly enough, having a glass of water before a bath can have heart benefits. Exposing the body to warm water in a bath or shower may slightly reduce blood pressure by causing blood vessels to dilate. Pre-hydration ensures there is good circulation and avoids dizziness or dramatic drops in blood pressure. Such a simple habit can be quite useful for hypertensive patients or those who are prone to becoming dizzy after scalding showers.

4. Before Sleep

Hydration does not end at bedtime. Drinking too much water just before sleeping might cause you to wake up during the night, but a minimal glass of water an hour or so before sleeping helps maintain hydration and aids in overnight body functions. This is particularly significant for those who suffer from dry mouth, night sweats, or leg cramps. Dehydration during nighttime can also be prevented through good nighttime hydration that aids in muscle repair and improves the body's ability to regulate temperature while sleeping.

How to Develop a Routine of Drinking Water Consistently?

It can be difficult to drink enough water every day, but having a systematic routine simplifies the task. The following are some expert-recommended tips to ensure that you remain hydrated consistently:

Stick to a Water Routine

If you find it hard to drink sufficient water, a basic routine can work:

Early morning – A glass of water in the morning before breakfast is the first step towards staying hydrated.

After meals – An hour after meals, drinking water aids in digestion.

Mid-afternoon – When you feel your energy flagging, drink water rather than relying on caffeine.

Before bed – A small glass or sip before bedtime keeps you hydrated.

Whenever you sweat – Drink before and after exercising, being out in the heat, or other activities that cause you to sweat.

Use a Water Bottle for Easy Tracking

Rather than measuring the number of cups, monitor your consumption by fixing a target using the number of bottles you need to consume in a day. For example, refilling a 500 ml bottle four times will provide a good amount of water.

Make Water More Palatable

Plain water is monotonous to many, so try alternatives to make it tastier:

• Include wedges of citrus fruits like lemon or orange.
• Use infused water with cucumber, mint, or berries.
• Choose room temperature or cold water depending on your preference.
• Use filtered water if tap water tastes unpleasant.

Maintain a Visual Reminder

Having a glass of water beside your bed or on your workspace acts as a constant reminder to drink. Small environmental modifications can support hydration habits easily.

One of the easiest yet most potent things you can do for your health is to drink water. Although it's important to prioritize the overall intake of water taken in a day, the when and not the how much makes a big difference in getting the most out of it.