As per World Health Organization (WHO), about 830 million people worldwide have diabetes, the majority living in low-and middle-income countries. As winters intensify, health experts have warned that cold weather triggers hormonal changes, which thereby increase insulin resistance and blood sugar levels.

Amidst this, doctors suggest eating foods that are low in glycemic index, meaning foods that rank on a scale from 0 to 100, where the low end of the scale has foods that have little effect on blood sugar levels. The high end of the scale has foods that have a big effect on blood sugar levels.

Here Are Food Items With Low Glycemic Index That You Can Incorporate In Your Diet

Pumpkin

This bright yellow and orange-coloured vegetable is loaded with fibre and antioxidants and is a great choice for blood sugar regulation. It is high in carbs known as polysaccharides that have the most potential for blood sugar regulation.

Also, pumpkin seeds are loaded with healthy fats and protein, which make them an excellent choice for blood sugar management.

Okra

Okra is a rich source of blood sugar-lowering compounds like polysaccharides and flavonoid antioxidants. Okra seeds are also super beneficial as a natural remedy for diabetes due to their potent blood sugar-lowering properties. Flavonoids like isoquercitrin and quercetin 3-O-gentiobioside in this winter delicacy help reduce blood sugar by inhibiting certain enzymes.

Flaxseeds

Rich in fibre and healthy fats, flaxseeds are a winter delight that keep you warm as well as regulate your blood sugar levels.

According to studies, those with type 2 diabetes consuming around 200 gms of yogurt with flaxseed daily would experience significant reductions in HbA1c, a marker of long-term blood sugar regulation.

Berries

Winter is the best time to spot and eat colourful berries—strawberries, blueberries, and blackberries. They are a powerhouse of fibre, vitamins, minerals, and antioxidants—all of which make them an excellent choice for people with blood sugar management issues.

Research says consuming berries along with a high-carb meal significantly reduces postmeal insulin and blood sugar in adults with prediabetes.

Oats

One of the favourite breakfasts across the world, oats and oatmeal is a wonder food for improving your blood sugar levels. It is high in soluble fibre, and so, can significantly reduce blood sugar levels.

In winter, when it becomes difficult to manage weight, oats help in doing that as well.

Eggs

Eggs are among the best sources of protein, healthy fats, vitamins, minerals, and antioxidants—all of which help in bettering blood sugar regulation.

According to experts, those who are overweight or obese and either prediabetic or have type 2 diabetes should eat at least one egg a day to significantly reduce fasting blood sugar by 4.4 per cent and improve their insulin sensitivity.

Chia seeds are everywhere right now, in detox waters, overnight puddings and gut health reels. Most people know the basics: they are rich in fiber and should always be soaked before eating. But a common question keeps popping up. Is mixing chia seeds into water enough, or is there a better way to actually help your gut?

According to Dr Joseph Salhab, a Florida-based gastroenterologist who regularly shares digestion tips online, the answer lies not just in soaking chia seeds, but in what you pair them with.

Chia seeds with water: Simple but limited

Dr Salhab explains that chia seeds stirred into water do deliver benefits, especially for people trying to increase fibre intake or stay hydrated. “When you put chia seeds in plain water, you're mostly just getting fiber and hydration, which is good,” he says.

The soluble fiber in chia seeds absorbs water and forms a gel-like texture, which can help soften stools and support regular bowel movements. For someone who struggles to meet daily fiber goals, chia water can be an easy add-on to the routine.

However, Dr Salhab points out that while this method is helpful, it does not fully tap into the gut-health potential of chia seeds.

Why yoghurt changes the game

According to the gastroenterologist, pairing chia seeds with yoghurt turns a basic fiber drink into what he calls a “gut health powerhouse.” The reason lies in how prebiotics and probiotics work together inside the body.

Chia seeds are rich in prebiotic fiber, which feeds the beneficial bacteria already living in the gut. Yoghurt, on the other hand, contains live probiotic cultures, which are the good bacteria themselves. When combined, they create a powerful synergy.

“Pairing chia seeds with yoghurt makes it a gut health powerhouse,” Dr Salhab explains. “The fiber in chia seeds acts like food for the gut bacteria, and when you're adding yoghurt, you're bringing in probiotics. So together, it's the prebiotics plus the probiotics.”

Read: Superfood Chia Seeds Can Also Be Risky For Some, Know Who They Are

Supporting the gut lining and reducing inflammation

Dr Salhab adds that this combination helps the gut bacteria produce more short-chain fatty acids, especially butyrate. These compounds play a crucial role in maintaining gut lining strength and lowering inflammation.

“These short-chain fatty acids like butyrate help reduce inflammation and keep your gut lining strong,” he says. This is particularly important for people dealing with bloating, sluggish digestion, or gut sensitivity.

Added protein and healthy fats

Another advantage of adding yoghurt is nutritional balance. While chia seeds offer fiber and omega-3 fats, yoghurt contributes protein and additional healthy fats that help keep you fuller for longer.

“Yoghurt also adds protein and healthy fats,” Dr Salhab notes, making the chia-yoghurt combo more satisfying than chia water alone, especially as a breakfast or mid-day snack.

Also Read: AI-generated Videos of Chia Seeds Have Got Doctors Concerned About Its Use

Potential protection for colon health

Dr Salhab also highlights research linking regular yoghurt consumption to a lower risk of colon cancer. When fiber-rich foods like chia seeds are added, the protective effect may increase.

“We know that people who eat more yoghurt typically have a lower risk of colon cancer,” he explains. “And now that you're adding in more fiber, it's just another thing that can help protect your colon.”

Note: This information is based on a user generated content, available publicly. Health and Me does not promote any information shared on social media as a substitute for medical consultation. Please seek guidance from your nutritionist/dietitian and GP before making any changes in your diet.

In modern days, people are choosing vegan alternatives for sources of protein rather than dairy products.

Paneer and tofu are both foods sold in white blocks that can be added to dishes spanning many Asian cuisines. The production of both foods involves curdling and pressing. Each has a mild taste on its own yet absorbs the flavours of its marinades.

Paneer is made by curdling hot milk with an acidic substance like lemon juice, vinegar, or curd, whereas tofu is made from soy and does not contain animal-based ingredients.

However, scientists say tofu is a superior, lower-calorie, and cholesterol-free alternative to paneer for weight management, offering 75 percent less fat and higher iron.

Here is why:

Heart Health

Coronary artery disease, which is caused by plaque build-up up and inflammation in the blood vessels, is one of the leading causes of heart attacks and strokes in the country. However, eating tofu can reduce chances of developing coronary artery disease.

Unlike other dairy sources of protein, tofu is low in saturated fat and significantly lowers the risk of bad cholesterol, which is a leading factor for heart problems.

Prevents Chronic Diseases

It contains antioxidants that prevent cells from damage that can lead to cancer. Research suggests that regular intake may reduce chances of breast, prostate and colon cancer.

Maintains Bone Health

Isoflavones in tofu may reduce bone breakdown, particularly in postmenopausal women who are more prone to osteoporosis.

Rich In Nutrients A detailed nutrient comparison reveals that 100 grams of tofu has only about 70–80 calories and around eight grams of protein. Paneer, in comparison, has roughly 265–300 calories and 12–15 grams of saturated fat per 100 grams.

Vegan Alternative Tofu is a lighter, plant-based alternative suitable for those seeking better heart health, weight control, or a vegan diet.

Being dairy-free, it is suitable for vegans, lactose-intolerant individuals, and those who avoid animal-based foods for ethical, health, or religious reasons.

Diverse Dishes

While morning sun beams are said to be a productive and a consistent start to the day, evening workouts are known for reducing stress after a monotonous routine.

But while experts have dividing views on which time is better for a session, research shows that both have their own benefits.

Here’s why getting a quick workout done before work is good for you:

1. Improve Cognitive Function And Productivity

Morning exercises also stimulates the release of neurotransmitters like dopamine (feel-good) and norepinephrine (fight-to flight), increasing blood flow which keeps you attentive throughout the day.

2.) Reduced Muscle And Joint Stiffness

Seated knee extensions, hamstring stretches and mini squats ease inflammation in knees and joints, which further improves mobility.

3.) Boost Metabolism and Positive food choices

By utilising store fat as fuel, exercising in the early hours stabilizes blood sugar and reduces cravings for unhealthy food. Workouts also allow muscles to absorb glucose from the blood preventing spikes after breakfast and during the day, preventing the development of Type-2 diabetes in the future.

4.) Positive Psychological Impact

You will feel a sense of accomplishment and achievement before starting the day which can boost overall brain health.

However, evening workouts also have many advantages including:

1.) Enhanced Physical Performance

This leverages the body's natural circadian rhythm in the evening which increases flexibility, strength and potentially allows for more vigorous workouts.

Research shows that individuals may take up to 20 percent longer to reach exhaustion, allowing time for heavy weightlifting and intense cardio effective for weight loss.

2.) Promotes Better Sleep

Exercising in the evening, improves blood vessel elasticity and reduce vascular resistance that overall helps to regulate cardiovascular health.

Consistent evening exercise stabilises heart health, experts observe that workouts can keep blood pressure lower for up to 24 hours.

3.) Increased Calorie Burn

In the evening, the body is better able to absorb and transport oxygen to active muscles leading to improved energy during exercise.

4.) Appetite Regulation

High-intensity evening exercises can reduce levels of ghrelin, the hormone that triggers hunger, which manages calories and regulates appetite.