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.

Collagen is essential for maintaining firm skin, prevent premature aging and regulates cell proliferation. While it is usually found in animal sources, many fruits and super foods acts rich sources.

Why Does Collagen Fall as You Age?

Here are natural collagen rich superfoods, you can consume:

Vitamin C Rich Fruits Guava, Amla, and kiwi help stimulate collagen supporting skin repair and hydration.

Strawberries are rich in polyphenols, reducing oxidative stress, while oranges provide hydration and vitamin for rebuilding the skin. These fruits are catalysts essential for youthful and resilient skin.

Meats

Leafy Greens and Nuts

Supplements

Collagen is the perfect ingredient for glowing skin and it is all over the internet–coffee, Collagen is added to coffee by mixing peptides which dissolve easily in hot liquid and powders that give comparatively quicker results. Type 1 Collagen is usually considered the best for skin.

Tiny but mighty, eating blueberries not only gives you a sweet taste but also can be extremely beneficial for your entire body.

Extremely rich in antioxidants called anthocyanins, they help with slowing down brain aging. Along with this, the fruit also helps regulates blood pressure and cholesterol levels, overall improving cardiovascular health.

Although they might sound beneficial, they are pricey and inaccessible to a majority of the public.

However, experts have now revealed that guava can provide the body with more benefits than blueberries at half the price.

Why Is Guava Better Than Blueberries?Guavas are living proof that appearances are deceptive. Packed with nearly five times more Vitamin C (about 228mg) and loaded with digestive fibers, this winter fruit is perfectly suited for everyday snacking.

According to Healthline, a single guava can fulfill 12 percent of your recommended daily intake of fiber. A 2025 overview by PubMed also shows that guava leaves have been researched for managing blood sugar levels.

Guavas contain soluble fibers which slow down the digestion and absorption of sugars, preventing sudden spikes in glucose levels. Previous research also shows that regular consumption can help improve insulin sensitivity and lipid profiles, benefiting metabolic health.

With significantly higher Vitamin C content than blueberries, this fruit supports collagen production and gives you brighter skin and protection against premature aging.

Which Other Fruits Are Rich in Antioxidants?

While cranberries support urinary tract health by preventing bacterial adhesion and reducing inflammation, strawberries are rich in Vitamin C and folate and help with blood sugar regulation which can help stabilize glucose levels.

After all the environmental damage and aging that you have caused your skin, it deserves the utmost care and protection to rebuild and glow.

While blueberries have been linked to improving skin texture, goji berries are far rich in flavonoids that can neutralize free radicals, boost collagen and protect against UV damage.

Blackberries and raspberries are excellent sources that reduce oxidative stress and inflammation.

Experts recommend incorporating a mix of these fruits in your diet to help repair your DNA, reduce inflammation and prevent chronic conditions.

If you drink 14 drinks per week, the American Cancer Society's peer-reviewed journal Cancer, noted that you have a 25% higher risk of developing colorectal cancer. This also means that you have a 95% higher risk of developing rectal cancer as compared to those who drink an average of one drink per week.

Moderate alcohol intake is measured as seven or less drinks per week, which is associated with a lower risk. However, experts have time and again stressed that there is no safe limit of drinking.

"While the data on former drinkers were sparse, we were encouraged to see that their risk may return to that of the light drinkers,” co–senior author Erikka Loftfield of the National Institutes of Health's National Cancer Institute said in a news release.

What the Study Found

The findings come from an analysis of U.S. adults who took part in the National Cancer Institute’s Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial. Researchers tracked 88,092 participants over a 20 year period and identified 1,679 cases of colorectal cancer during that time.

The data showed a clear pattern. Higher lifetime alcohol consumption was linked to a higher risk of colorectal cancer, with the strongest association seen for rectal cancer. However, the study also offered encouraging news. People who stopped drinking saw their risk decline, highlighting that lifestyle changes can still make a difference later in life.

Read: Drinking Alcohol Could Damage Your DNA, Not Just Your Liver Or Heart

Colorectal Cancer Is Rising in Younger Adults

These findings come at a time of growing concern about colorectal cancer rates, especially among younger people. Earlier this month, the American Cancer Society reported that colorectal cancer has become the leading cause of cancer-related deaths among people under 50 in the United States.

Dr. Ahmedin Jemal, senior author of the report and senior vice president of surveillance, prevention and health services research at the American Cancer Society, said the trend is alarming. He noted that the speed at which colorectal cancer rates have risen among younger adults means it can no longer be considered a disease that only affects older people.

Also Read: Diljit Dosanjh Swears By This Green Juice to Power His 4am to 9pm Routine

Changing Guidance on Alcohol Consumption

Federal health guidance around alcohol has also shifted. Instead of specifying how many drinks are considered safe, the latest dietary guidelines advise Americans to drink less overall. People with certain health conditions are encouraged to avoid alcohol entirely.

Christopher Kahler, director of the Center for Alcohol and Addiction Studies at Brown University, has previously explained that no amount of drinking is completely risk-free. According to him, health risks increase with higher consumption, which is why current guidelines focus on reducing intake rather than defining a safe threshold.

What This Means for Individuals

Taken together, the research reinforces a simple message. Heavy drinking raises cancer risk, drinking less is better for health, and stopping alcohol use can help lower the chances of developing colorectal cancer. With rates rising in younger adults, experts say awareness and prevention efforts are more important than ever.