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.

Amid a global increase in hypertension cases, a new study showed that a higher intake of soy foods and legumes may significantly reduce the risk of developing high blood pressure.

Researchers, including those from King’s College London and the University of Winchester, UK, found that people who regularly consumed foods such as lentils, chickpeas, beans, tofu, soy milk, and edamame were less likely to develop hypertension compared to those with lower intake levels.

The findings, based on a new pooled data analysis published in BMJ Nutrition Prevention & Health, add to growing evidence that plant-based proteins may play an important role in protecting heart health.

"These findings provide further evidence in support of dietary recommendations to the public to prioritize and integrate legumes and soy foods as healthy protein sources in the diet," the researchers said in the paper.

How Legumes And Soy Helped Reduce High BP

The study analyzed data from 12 prospective observational studies involving participants from the United States, Europe, and Asia.

The team also identified an “optimal range” for daily intake. The reduction in hypertension risk was significant among:

• Those taking around 170 grams of legumes per day — 30 per cent reduction .
• Soy foods showed the greatest benefit at 60–80 grams daily — 28–29 per cent reduction.

The analysis showed that:

• A high intake of legumes reduced the risk of high BP by 16 per cent
• Higher soy consumption led to a 19 per cent lower risk of hypertension.

Why These Foods May Help

According to the researchers, legumes and soy's blood pressure-lowering benefits may be because these common foods contain nutrients known to support cardiovascular health, including:

• Potassium
• Magnesium
• Dietary fiber

Soy foods additionally contain compounds called isoflavones, which may further contribute to blood pressure regulation.

The researcher has called for further large-scale cohorts to confirm the findings, as hypertension rates continue to rise worldwide.

“Current legume consumption across Europe and the UK remains below dietary recommendations,” the authors noted, adding that average intake is far lower than the recommended levels for cardiovascular health.

The experts noted that the study’s dose-response analysis offers practical dietary targets that could help shape future public health guidelines and clinical recommendations.

However, they also cautioned that more large-scale studies are needed to confirm the findings and better understand why soy’s benefits appeared to plateau beyond 80 grams per day.

Oily and spicy foods are often a highlight of summer parties, but they can also lead to digestive issues, especially in hot weather. During summer, the body’s metabolism tends to slow down slightly as it focuses more on maintaining temperature balance. Heavy, greasy foods like fried snacks or rich curries take longer to digest, putting extra strain on the digestive system. This can result in symptoms such as bloating, heaviness, and discomfort.

Spicy foods, while tasty, can further aggravate the problem. Ingredients like chili peppers increase heat in the body, which may already be elevated due to the hot weather. This excess heat can irritate the stomach lining, leading to acidity, heartburn, or even loose motions in sensitive individuals. People who already have conditions like gastritis or acid reflux are more likely to experience worsening symptoms after consuming spicy dishes.

Dehydration And Food hygiene

Another important factor is dehydration. In summer, the body loses more fluids through sweating. Oily and spicy foods do not provide hydration and may even increase the need for water. If fluid intake is not sufficient, digestion becomes slower and less efficient. This can lead to constipation or a feeling of fullness for a longer time.

Food hygiene at parties also plays a role. Oily foods are often prepared in bulk and kept out for long periods. In hot temperatures, this increases the risk of bacterial growth, which can cause food poisoning, stomach cramps, vomiting, or diarrhea.

Balance Your Plate

To avoid these issues, it is better to balance your plate. Including lighter options like fruits, salad, grilled items, and plenty of water can help maintain digestion. Limiting the intake of deep-fried and overly spicy foods, especially during peak heat hours, can prevent discomfort.

In conclusion, while oily and spicy foods add flavor and enjoyment to summer parties, overconsumption in hot weather can disrupt digestion and lead to multiple gastrointestinal problems. Making mindful food choices helps you enjoy the party without compromising your health.

PCOD is a hormonal disorder common among women of reproductive age. It can cause irregular periods, excess androgen levels (leading to symptoms like acne and hirsutism), and polycystic ovaries. Diet plays a crucial role in managing PCOD symptoms, particularly by addressing insulin resistance, which is common in women with the condition, and reducing inflammation.

Dr S. K. Wangnoo, Senior Consultant, Endocrinology, Indraprastha Apollo Hospital, Delhi, in an interaction with Health and Me, listed the best and worst foods for women dealing with PCOD.

10 Best Foods for PCOD

A PCOD-friendly diet emphasises whole, unprocessed foods that help regulate blood sugar and hormone levels.

1. Whole Grains: Brown rice, quinoa, oats, whole wheat bread, and millets are low glycaemic index carbohydrates that provide sustained energy and fibre.
2. Lean Proteins: Chicken; fish (especially fatty fish like salmon, tuna, and sardines); eggs; and plant-based proteins such as legumes (lentils, chickpeas, and beans) are vital for muscle maintenance and satiety.
3. Healthy Fats: Sources like avocados, olive oil, nuts (almonds, walnuts), and seeds (chia, flax, pumpkin) provide essential fatty acids that reduce inflammation and support hormonal balance.
4. High-Fibre Vegetables: Non-starchy vegetables such as spinach, broccoli, kale, bell peppers, and cucumbers are rich in fibre, vitamins, and antioxidants.
5. Berries: Blueberries, strawberries, raspberries, and other berries are low in sugar and packed with antioxidants.
6. Legumes and Beans: Lentils, chickpeas, and various beans are excellent sources of fibre and plant-based protein, which help manage blood sugar.
7. Nuts: Almonds, walnuts, and other nuts offer healthy fats, fibre, and protein, contributing to a feeling of fullness.
8. Seeds: Chia seeds, flaxseeds, and pumpkin seeds are rich in omega-3 fatty acids and fibre, supporting digestive and hormonal health.
9. Anti-inflammatory Foods: Many of the foods listed above, particularly leafy greens and fatty fish, naturally possess anti-inflammatory properties that can alleviate PCOD symptoms.
10. Unrefined and Natural Foods: Prioritising foods in their whole and natural state, avoiding artificial ingredients and excessive processing, is key for managing PCOD.

10 Worst Foods for PCOD

Dr Wangnoo said that certain foods can worsen PCOD symptoms by contributing to insulin resistance, inflammation, and weight gain.

1. Refined Carbohydrates: White bread, white pasta, pastries, cakes, and sugary cereals cause rapid spikes in blood sugar and insulin levels.
2. Sugary Drinks: Sodas, sweetened fruit juices, and energy drinks are major sources of added sugars, which can exacerbate insulin resistance.
3. Processed Foods: Packaged snacks, fast food, and highly processed meals often contain a detrimental combination of unhealthy fats, sugars, and refined carbohydrates.
4. Fried Foods: Deep-fried items are typically high in unhealthy fats and can contribute to inflammation and weight gain.
5. Unhealthy Fats: Trans fats and excessive saturated fats, found in many processed snacks, red meats, and some dairy products, can increase inflammation.
6. Rich Red Meats: High consumption of fatty red meats may contribute to inflammation and should be limited.
7. High-Fat Dairy Products: While some individuals with PCOD tolerate low-fat dairy, high-fat dairy like certain cheeses and full-fat milk are often advised to be limited due to potential inflammatory effects.
8. Sweetened Desserts: Cakes, cookies, and other sugary desserts are high in refined sugars and unhealthy fats, which are detrimental to PCOD management.
9. Refined Oils: While not explicitly listed as a "food," highly refined vegetable oils (e.g., corn, soybean) can contribute to inflammation and are best limited, favouring olive oil or avocado oil instead.
10. White Rice and Pasta: These refined grains have a higher glycaemic index compared to whole grains and can cause quicker blood sugar spikes.