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.

Every parent wants their child to stay healthy and active. But we all know how often children fall sick with colds, cough, or infections—especially in the early years. This happens because a child’s immune system is still developing.

The good news is that food plays a powerful role in building immunity. The right nutrition helps the body fight infections better and recover faster. Instead of focusing on “magic foods,” it’s more important to create a balanced and healthy eating pattern every day.

Let’s look at simple, everyday foods that can help strengthen your child’s immunity.

1. Give a Daily Vitamin C Boost with Fruits

One of the easiest ways to support your child’s immunity is through fruits rich in vitamin C. This vitamin helps the body produce infection-fighting cells.

Include fruits like:

• Orange
• Sweet lime (musambi)
• Guava
• Strawberries
• Amla

Amla is a great option—it’s small but packed with nutrients. You can give it in juice, chutney, or powder form.

Try to give at least one seasonal fruit daily—it’s a simple habit with big benefits.

2. Add Colorful Vegetables to Every Meal

Children may not always love vegetables, but they are essential for strong immunity. Different colors mean different nutrients, so try to make meals colorful.

Best options include:

• Carrot (good for eyes and immunity)
• Spinach and greens (rich in iron)
• Broccoli
• Pumpkin

A simple trick: Add vegetables to dishes your child already likes—parathas, dosa batter, pulao, or soups.

3. Don’t Miss Protein – It Builds Immunity

Protein helps the body build antibodies that fight infections. Growing children need good-quality protein every day.

Easy sources:

• Eggs
• Milk, curd, paneer
• Dal, chana, rajma
• Nuts and seeds

Even a simple meal like dal + rice + curd is a great immunity-supporting combination.

4. Include Iron and Zinc for Strong Defense

These two nutrients are often overlooked but are very important for immunity.

For zinc:

• Almonds, walnuts
• Pumpkin seeds
• Whole grains

• Green leafy vegetables
• Dates and jaggery
• Lentils

Children with low iron levels tend to fall sick more often. So, including these foods regularly really helps.

5. Take Care of Gut Health

You might be surprised, but a big part of immunity starts in the gut. A healthy digestive system helps the body absorb nutrients better and fight infections.

Add gut-friendly foods like:

• Curd and buttermilk
• Fruits and vegetables (fiber-rich)
• Whole grains

A bowl of curd daily is one of the simplest ways to support digestion and immunity.

6. Don’t Fear Healthy Fats

Healthy fats are important for energy, brain development, and immunity.

Include:

• Nuts and seeds
• Ghee (in small amounts)
• Traditional cooking oils like groundnut or mustard oil

Just a small amount of good fat in meals can make a big difference.

7. Keep Your Child Well Hydrated

Water is equally important for keeping the body functioning well.

Encourage your child to have:

• Plenty of water
• Homemade soups
• Coconut water
• Fresh juices (occasionally, without added sugar)

8. Use Simple Indian Immunity Boosters

Our traditional kitchen already has many natural immunity supporters.

You can include:

• Turmeric (in milk or cooking)
• Ginger and garlic
• Tulsi

These don’t need to be given separately—just use them in daily cooking.

Simple Tips for Parents

• Focus on balanced meals, not just one “superfood”
• Limit junk food and packaged snacks.
• Offer seasonal fruits and fresh meals.
• Maintain regular meal timings.
• Encourage good sleep and outdoor play.

Final Takeaway

There is no single food that can magically boost immunity overnight. What really matters is consistency—providing a variety of healthy foods every day.

A child who eats well, sleeps well, and stays active naturally develops stronger immunity over time.

As parents, your role is to:

• Offer healthy choices
• Make food enjoyable
• Be patient with eating habits.
• Remember, small daily changes can build lifelong health. A well-nourished child is not only protected from frequent illness but also grows into a stronger, healthier adult.

High-protein diets have become increasingly popular among fitness enthusiasts and health-conscious masses.

However, a new scientific review suggests that many adults, particularly those who are sedentary, maybe consuming more protein than they actually need.

The study also shows that eating less protein rather than more may support healthier ageing by improving metabolism and reducing age-related biological changes.

Are Low Protein Diets The Key To Live Longer?

The review, published by Cell Press, studied data from more than 350 studies investigating how dietary protein affects ageing and metabolic health.

Researchers concluded that reducing overall protein intake, or restricting certain amino acids like methionine, isoleucine, and valine, activates biological pathways linked to better metabolic function, cellular maintenance, and lower inflammation.

According to the researchers, several of these benefits appear to be driven by fibroblast growth factor 21 (FGF21), a hormone that rises when protein intake falls.

Higher FGF21 levels have been associated with better insulin sensitivity, better blood sugar regulation, increased energy expenditure, and healthier ageing in experimental models.

Lead author Dr Dudley Lamming, professor at the University of Wisconsin-Madison, said the growing popularity of protein-enriched foods may not benefit everyone.

"Our review suggests that reducing protein intake, rather than calories, may provide many of the same metabolic benefits while being easier for people to follow," the research team noted, adding that protein recommendations may need to be tailored according to an individual's age and physical activity rather than using a one-size-fits-all approach.

Also read: Do Most Adults Eat More Protein Than They Need? New Review Challenges The 'High-Protein' Trend

Excessively High-Protein Diets May Increase Metabolic Burden

HealthandMe spoke to Dr. Mukesh Thakur, Director - Internal Medicine, Acute Medicine & Clinical Transformation, Sir H. N. Reliance Foundation Hospital, to find out who should and should not cut back on protein to improve longevity.

The doctor says that protein is essential for maintaining muscle mass, supporting immune function, and promoting overall health.

Dr Thakur says, "The optimal amount of protein varies depending on factors such as age, overall health status, and, most importantly, an individual's level of physical activity. For people who are largely sedentary, consuming very high amounts of protein may not offer additional health benefits."

He added that if the excess protein consumed is not utilized to build or maintain muscle through regular physical activity, it may contribute to excess calorie intake and increase metabolic stress.

He also explains, "Emerging research also suggests that chronically high protein intake, particularly from animal sources, may overstimulate biological pathways such as IGF-1 and mTOR, which have been linked to accelerated ageing in experimental studies."

To sum up, for individuals with obesity or diabetes, excessively high-protein diets can be particularly concerning, as they may increase the metabolic burden and are not necessarily associated with better health outcomes.

Conclusion

The researchers caution that the findings should not be interpreted as a recommendation for everyone to reduce protein intake.

While sedentary adults consuming excessive protein may benefit from moderation, adequate protein remains essential for older adults, athletes, pregnant women, children, and people recovering from illness or surgery to maintain muscle mass and overall health.

Today, protein has found its way into everything from coffee and cereal to chips and even water. But a new scientific review suggests that for many adults, especially those who are not physically active, consuming more protein than needed may offer little benefit and could even have pose unintended health consequences.

Published in Cell Press Blue, the review analyzed more than 350 studies on restriction of protein, aging, metabolism, and longevity across humans and animal models.

Researchers concluded that while protein remains essential in one's diet, most sedentary adults are likely consuming more than they need. It also found that bringing down excess protein intake may support healthier aging.

“It’s absolutely crystal clear that there are benefits of protein to muscle growth and exercise response of active individuals,” said Dr. Dudley Lamming, aging researcher at the University of Wisconsin-Madison and the review’s corresponding author.

“But because most people are relatively sedentary, many people are likely consuming more protein than they actually need, which probably has negative health consequences,” he added.

Can Eating Less Protein Help?

The researchers explain that eating less protein appears to activate several biological pathways that are associated to healthy aging.

One key player is fibroblast growth factor 21 (FGF21), a hormone that rises when protein intake is reduced.

Higher FGF21 levels have been associated with increased energy expenditure, better blood sugar control, lower inflammation, and healthier metabolism. Animal studies have also linked elevated FGF21 to longer lifespan.

The review also highlights specific amino acids, including methionine, isoleucine, and valine, which may influence aging-related processes when consumed in excess. Restricting these amino acids appears to alleviate cellular stress and improve metabolic health in experimental studies.

Also read: No Junk Food Near Schools! Maharashtra FDA Bans Sale Of Foods & Drinks High In Fat, Salt & Sugar

Researchers caution that the findings do not mean everyone should start eating a low-protein diet.

Protein requirements vary depending on age, activity level, health status, and life stage. Athletes, pregnant women, people recovering from illness or surgery, and many older adults often require more protein for muscle maintenance and recovery.

“Recent recommendations have encouraged people to eat more protein, but they’ve also encouraged people to exercise more,” Lamming said. “We probably need to personalize protein recommendations based not just on age, but also on how physically active people are.”

How Much Protein Do Adults Actually Need?

For healthy adults, the recommended dietary allowance is 0.8 grams of protein per kilogram of body weight daily. Although individual needs increase with regular exercise, aging, pregnancy, or certain medical conditions.

Many adults already exceed these recommendations through regular meals alone, even before adding protein supplements.

The researchers acknowledge that much of the evidence comes from animal studies, and long-term human trials are still limited. They say future research should determine exactly who benefits from lower protein intake and who needs more.

As protein-fortified products continue to flood supermarket shelves, the researchers argue that dietary advice should become more personalized rather than assuming higher protein intake benefits everyone.