Okra (Credit: Canva)
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.
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.
Credit: AHA
Love your daily cup of coffee? The way you brew it could make a difference—not just for its taste, but also for your cholesterol levels.
A new scientific statement from the American Heart Association (AHA), published in the peer-reviewed journal Circulation, stated that for most healthy adults, drinking up to five cups of black caffeinated coffee a day (up to 400 mg of caffeine) is safe and may even benefit heart health.
However, the statement, based on a review of the latest evidence on caffeine and cardiovascular health, noted that the brewing method matters because some types of coffee contain compounds that can raise LDL, or "bad," cholesterol.
Also read: Extreme Heat To Drive US Heart Disease Burden Up 200% By 2050: Study
According to the AHA, moderate consumption of black, caffeinated coffee without added sugar, cream, or flavored syrups has been linked to several cardiovascular benefits.
A review of the latest evidence found that drinking three to five 8-ounce cups of regular black coffee daily was associated with a lower risk of:
"Caffeine consumed in coffee is a key part of daily life for millions of people, and in our review of the most recent research, for most adults, intake of up to 400 mg of caffeine/day, the equivalent of up to five cups of caffeinated coffee per day without added sugars or fillers, is safe and does not increase cardiovascular risk," said Gregory M. Marcus, chair of the scientific statement writing group and professor of medicine at the University of California, San Francisco.
While coffee itself may support heart health, the AHA highlighted one naturally occurring compound—cafestol—that can raise LDL ("bad") cholesterol.
Cafestol is found in both caffeinated and decaffeinated coffee, but its levels depend on how the coffee is prepared.
Cafestol, associated with increased LDL cholesterol levels, is high in unfiltered coffee, including:
In contrast, paper-filtered coffee and instant coffee contain little to no cafestol, making them a better choice for people concerned about cholesterol.
Read More: US Cardiologist Explains Why 2026 AHA Cholesterol Guidelines Recommend Starting Young
The statement also found that coffee's effect on blood pressure is complex, and they called for more studies to better understand this relationship.
Yet the findings revealed that among people with normal blood pressure, drinking one to three cups a day was associated with a higher risk of developing hypertension, while consuming more than three cups daily was linked to a lower risk.
Although caffeine may temporarily reduce insulin sensitivity, regular consumption of black caffeinated coffee has been linked to a lower risk of Type 2 diabetes. Researchers believe this benefit is likely due to compounds in coffee other than caffeine.
The AHA cautioned that the findings do not apply to energy drinks or energy shots. These products contain much higher concentrations of caffeine—around 40–69 mg per fluid ounce, roughly three to four times more than regular brewed coffee—and have been linked to high blood pressure, abnormal heart rhythms, and other cardiovascular risks, even in healthy adults under 30.
Marcus stressed that there is no one-size-fits-all recommendation for caffeine intake because people respond differently based on age, genetics, medications, underlying health conditions, and how quickly they metabolize caffeine.
He advised people to pay attention to how their body responds to caffeine and discuss their intake with their healthcare provider if they experience symptoms such as palpitations, anxiety, or sleep disturbances.
Credit: iStock
Nutritious food has become up to 25% more expensive over the past five years, leaving nearly one-third of the global population unable to afford a healthy diet, according to a new report released by the United Nations.
The 2026 State of Food Security and Nutrition in the World, published by the UN Food and Agriculture Organization (FAO), estimates that a healthy diet now costs an average of US$4.28 (S$5.52) in purchasing power parity (PPP) dollars per person per day.
"A healthy diet costs 25% more than it did five years ago. One-third of the global population can't afford it. The cost of a healthy diet shows where agrifood systems investments can have the greatest impact," Máximo Torero Cullen, the FAO's Chief Economist, wrote in a post on social media platform X.
Also read: Want Healthier Lungs? Add More Kale And Spinach To Your Plate, Suggests Study
The full report, to be presented on July 21 at the organization's headquarters in Rome, found that the cost of a healthy diet is unevenly distributed across different food groups.
"The challenge is not to produce enough calories; it is to make nutrient-rich foods more affordable," Torero said during a press conference, as quoted by AFP. The full report will be presented July 21 at the organization's headquarters in Rome.
He emphasized that strengthening local food production could significantly lower the cost of healthy diets.
Torero also highlighted two major uncertainties that could further drive up global food prices:
Read More: Cyclospora Parasite Spreads to More US States: Foods to Avoid Right Now
While eating a healthy diet is widely recommended to reduce the risk of chronic diseases, experts say there is no one-size-fits-all approach. Nutritional needs vary based on factors such as age, health status, activity level, and cultural preferences.
According to Harvard Health, the key principles of a healthy diet include:
Credit: iStock
Amid intensified inspections and market surveillance by the Food Safety and Standards Authority of India (FSSAI) to crack down on counterfeit and substandard dairy products, a new survey has found that 6 in 10 urban Indian households are not fully confident about the purity and quality of the ghee or clarified butter they consume.
The survey, conducted by community social media platform LocalCircles, received over 91,000 responses from more than 18,000 urban consumers across 293 districts, revealing widespread concern over adulteration—particularly in loose and unbranded ghee.
According to the survey:
The findings come amid a series of enforcement actions by FSSAI targeting fake and substandard dairy products across India.
Also read: India Gets Its First Plant-Based Vitamin D3: What You Need to Know
In December 2025, FSSAI directed all States and Union Territories to launch a nationwide enforcement drive against the adulteration and misbranding of milk and milk products, including ghee, paneer and khoya, under the Food Safety and Standards Act, 2006.
Since then, the regulator has significantly expanded inspections and surveillance. Recent enforcement actions include:
FSSAI has also issued notices to quick-commerce platforms over complaints of expired and spoiled food products being delivered to consumers.
Made by clarifying butter obtained from cow's milk, ghee is a staple in Indian kitchens and contains approximately 130 calories and 15 grams of fat per tablespoon. It is also a rich source of vitamins A, D, E and K, along with antioxidants.
However, because ghee is high in saturated fat, excessive consumption may raise LDL ("bad") cholesterol levels in some individuals and increase the risk of cardiovascular disease.
Read More: Michigan Health Officials May Have Traced The Possible Source Behind Massive Cyclospora Outbreak
Health experts advise people with certain medical conditions to consume ghee cautiously or avoid it altogether.
These include people with:
Doctors generally recommend limiting intake to no more than two teaspoons a day, unless advised otherwise by a healthcare professional.
Food adulteration involves the deliberate addition of inferior or harmful substances to food products, compromising their quality and safety.
According to a 2024 study published in SAGE Open Medicine, consuming adulterated food may increase the risk of:
The study notes that children, pregnant women and older adults are particularly vulnerable to the harmful effects of adulterated food.
© 2024 Bennett, Coleman & Company Limited