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.

Do foods impact our mood and how we feel? For some of us, cake makes us happy, for others, a bowl of salad. But, is there really a connection? For years, we have thought that foods like pizza, a cake, or something that is quick and can be made instantly makes us happy.

But experts argue that this belief is less science and more savvy advertising.

“People are like walking wallets to food companies,” Felice Jacka, Director of the Food and Mood Centre at Deakin University in Australia tells this to NPR. “They sell you this myth that eating these foods will make you feel good.”

In reality, these foods can mimic a short-lived high , a bit like champagne, she says. “Feels good in the short term, but the long-term impact is the opposite.”

How Does Food Shape Your Mood?

Over the past 15 years, Jacka and other researchers have built the field of nutritional psychiatry, exploring how diet influences mood and mental health. Their findings are clear: while some foods lift your mood and protect against depression, others do the exact opposite.

Ultraprocessed foods or UPFs, which packed with refined sugars, white flours and additives, fall firmly in the mood-draining category. People often feel anxious, irritable or lethargic a few hours after eating them.

Speaking to NPR, Dr Kara Margolis, a pediatric gastroenterologist at New York University tells that she sees this link regularly. “Some weekend mornings, I go to a diner and have a waffle. By 10 o’clock, I feel terrible,” she says.

Long-term patterns matter even more. “Large epidemiological studies show a 20% to 30% higher risk of depression when diets are high in ultraprocessed foods and refined carbohydrates,” Margolis adds.

At the same time, several controlled trials reveal that cutting these foods out and replacing them with whole, minimally processed foods helps reduce depression symptoms. The paradox? When people believe ultraprocessed foods make them happy, they tend to eat more of them.

The Gut–Brain Connection

If sugary treats aren’t true “happy foods,” then what is? Scientists are still mapping this connection, but one strong contender keeps emerging: whole grains.

“Whole grains seem to be particularly important,” says Jacka. Their power comes from fermentable fiber, which feeds beneficial gut bacteria. When these microbes digest fiber, they produce molecules that reduce inflammation, improve insulin sensitivity and strengthen gut-brain communication, all factors linked to better mood.

“Making the environment in your gut right for good bacteria not only can affect mood, but it can protect you from nearly every medical condition that’s been studied,” says Margolis, citing heart disease and diabetes among them.

As the holiday season approaches, what are the four ways one can eat food that makes us happy, but for a longer period of time.

Four Ways To Eat For a Happier Holiday Season

Cook at Home More Often

Jacka says there are two independent ways to influence mood through diet, and the first is: cut back on ultraprocessed foods.

That includes foods with artificial sweeteners, refined carbs, preservatives, emulsifiers (like xanthan gum or soy lecithin), and artificial flavors.

During the holidays, skip store-bought pies, pastries and fast-food burgers. Jacka suggests making a “beautiful flour-free cake using almond meal and honey. It’s still sweet, but much better for your mood.”

Make the Holidays Less ‘White’

The second strategy: increase whole grains.

Swap croissants and sugary cereals for oats or brown-rice congee. Choose corn tortillas over flour ones. Switch biscuits and white rolls for 100% whole-wheat versions. Even baking can be tweaked, use oat, barley or whole-wheat flour.

Add Beans and Lentils

Another powerful source of fermentable fiber is legumes.

“Your microbiome loves beans,” says Dr Meroë Morse of MD Anderson Cancer Center, as reported in NPR. Even a small amount, a quarter cup of cooked beans, can deliver a significant fiber boost.

Speaking to NPR, Hannah Holscher, microbiome scientist and dietitian at the University of Illinois Urbana-Champaign, recommends tossing beans or lentils into soups, curries or chili. Lentils cook quickly and are cost-effective, making them an easy daily addition.

Increase Slowly

Beans, lentils and dense whole grains can be intense for an unprepared gut. Holscher advises starting with small servings and increasing gradually. Soaking beans or trying different varieties may also help minimize bloating.

Other fermentable-fiber foods, chia seeds, berries, pears, apples, avocados and even unripe bananas, can round out your fiber intake.

The search for the perfect anti-ageing diet never seems to end. From intermittent fasting to keto plans, most options require discipline, calorie restrictions, or rigid meal routines. But a new trend, gaining attention worldwide and called ‘fake fasting,’ suggests you could reap the benefits of fasting without actually going hungry. And yes, experts are taking notice.

Recent research shows that “fake fasting” may provide similar age-reversing health effects as full fasting. Known as the fasting-mimicking diet (FMD), this approach is designed to imitate water fasting by affecting blood glucose, ketone levels, and other biomarkers.

Unlike traditional fasting, which means completely abstaining from food, FMD allows for a controlled intake of certain nutrients and follows a cycle: usually five days on the diet each month, with normal eating the rest of the time.

What Is The ‘Fake Fasting’ Diet Trend?

The FMD is a five-day plan that is high in unsaturated fats but low in calories, protein, and carbs, designed to mimic the effects of water-only fasting while still giving your body essential nutrients. The idea is to simulate fasting’s benefits, like targeting blood glucose and ketone levels, without going entirely without food.

During normal fasting, people consume nothing. In fake fasting, however, you eat small amounts of specific nutrients in cycles.

A study published in Nature Communications in 2024 outlined the diet’s benefits. Researchers highlighted that FMD is a five-day program rich in unsaturated fats, low in calories, protein, and carbohydrates, and structured to mimic a water-only fast while still supplying necessary nutrients, making it easier for people to complete.

Professor Valter Longo of the USC Leonard Davis School, senior author of the study, developed the diet. “This is the first study showing that a food-based approach, without requiring permanent dietary or lifestyle changes, can make people biologically younger, based on changes in both ageing and disease risk factors and a validated method by the Levine group to measure biological age,” Longo said.

Fake Fasting Diet: What Does Research Show?

In USC studies, participants went through three to four cycles of the fasting-mimicking diet, each followed by a return to regular eating. Typical meals included plant-based soups, nut bars, herbal teas, vegetable chips, and supplements packed with vitamins, minerals, and essential fats.

Key findings included:

• Reduced diabetes risk factors
• Lowered liver fat
• Improved ageing markers
• Better metabolic and immune function

Researchers suggested that limiting calories while following precise nutrient ratios may create an environment that supports cellular renewal.

Fake Fasting Diet: What To Eat During This Diet?

A standard FMD program is low in protein and carbohydrates but high in healthy fats. Typical foods include:

• Nut-based energy bars
• Light vegetable soups or broths
• Olives or kale chips
• Herbal teas
• Small portions of vegetables
• Low-glycaemic fruits like berries, pears, or apples

Can Fake Fasting Diet Slow Down Ageing?

During FMD, calories are cut to about 40–50% of normal daily intake, with protein and carbs restricted to trigger cellular and metabolic effects similar to water fasting. The diet relies on unsaturated fats, known to lower inflammation and support heart health. In the USC study, participants followed three to four monthly FMD cycles, each lasting five days, then returned to a normal or Mediterranean-style diet for the remaining 25 days.

While on FMD, participants consumed plant-based soups, energy bars, chips, drinks, and tea, along with supplements rich in vitamins, minerals, and essential fatty acids.

The study found that FMD lowered diabetes risk factors, reduced liver fat, slowed immune ageing, and decreased age-related health risks, effectively lowering biological age. “This is the first evidence from two clinical trials showing a reduction in biological age, along with rejuvenation of metabolic and immune function,” said Professor Valter Longo.

Who Should Avoid The Fake Fasting Trend?

Fake fasting is not for everyone. Some may experience:

• Fatigue or low energy during the five-day period
• Irritability or headaches
• Difficulty adjusting to reduced calories

It is not recommended for pregnant or breastfeeding women, underweight individuals, or anyone with chronic health conditions unless supervised by a professional. Experts stress consulting a doctor before making major dietary changes.

A new study has revealed that Gen Zs eat much more ultra-processed foods than we may think. Processed foods have saturated the market over the years, however, recent researches have revealed how these foods affect our health. But do you know who is most affected by this? The study, done by the Virginia Tech, showed that not only are gen Zs more likely to overeat, but most of their diet is also affected by processed foods.

Research suggests about 62% of their total calories come from these factory-made items. A new study from Virginia Tech warns that this high intake, especially when it leads to overeating, is a major concern for their future health.

How Much UPFs and Calorie Intake?

Researchers at Virginia Tech looked at 27 young men and women, aged 18 to 25. For the study, the volunteers followed two different eating plans:

High-UPF Diet

81% of the calories came from ultra-processed foods.

Junk-Free Diet

A whole-food diet with no junk food.

The diets were strictly controlled and matched for things like fiber, sugar, and fat content to make sure the researchers were measuring the effect of processing alone, not just the nutrients. Each participant followed one diet for two weeks, took a break, and then switched to the other diet for two weeks.

Why Are Ultra-Processed Foods Bad?

According to John Hopkins University, Ultra-Processed Foods (UPFs) contains ingredients you wouldn't find in a home kitchen. These include chemical-based preservatives, industrial emulsifiers (like certain oils), high-intensity sweeteners (like high-fructose corn syrup), and artificial colors and flavors.

Furthermore, UPFs undergo intense factory processing techniques like molding, extrusion, and chemical alteration. The final product often bears almost no resemblance to the original ingredients it came from.

Common examples of UPFs include soda, packaged snacks (chips, cookies), candy, boxed macaroni and cheese, frozen ready-to-eat meals, lunch meats, and hot dogs.

Why Are Younger Gen Zs Are Overeating?

After following each two-week diet, the participants were given a breakfast buffet and allowed to eat as much or as little as they wanted. The researchers noticed a key difference based on age:

Ages 18 to 21

This younger group consumed significantly more calories during the buffet, especially after eating the high-UPF diet for two weeks. They were also more likely to gorge themselves even when they weren't hungry.

Ages 22 to 25

This older group ate less and did not show the same tendency to overeat.

The study suggests that being a younger adult may be a risk factor for eating too many calories after being exposed to a high-UPF diet. This indicates that the younger participants may be more influenced by the strong, appealing nature of junk food.

How Much Health Risks Do UPFs Pose?

The lead researcher noted that even though this was a short-term trial, if this kind of increased calorie intake continues over time, it will almost certainly lead to weight gain in these young people.

The findings are especially concerning because UPFs have already been linked to 32 negative health issues, including higher risks of heart disease, cancer, Type 2 diabetes, and mental health problems. Experts predict that if drastic measures are not taken, a third of Americans aged 15 to 24 could meet the criteria for obesity by 2050.