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.

In modern days, people are choosing vegan alternatives for sources of protein rather than dairy products.

Paneer and tofu are both foods sold in white blocks that can be added to dishes spanning many Asian cuisines. The production of both foods involves curdling and pressing. Each has a mild taste on its own yet absorbs the flavours of its marinades.

Paneer is made by curdling hot milk with an acidic substance like lemon juice, vinegar, or curd, whereas tofu is made from soy and does not contain animal-based ingredients.

However, scientists say tofu is a superior, lower-calorie, and cholesterol-free alternative to paneer for weight management, offering 75 percent less fat and higher iron.

Here is why:

Heart Health

Coronary artery disease, which is caused by plaque build-up up and inflammation in the blood vessels, is one of the leading causes of heart attacks and strokes in the country. However, eating tofu can reduce chances of developing coronary artery disease.

Unlike other dairy sources of protein, tofu is low in saturated fat and significantly lowers the risk of bad cholesterol, which is a leading factor for heart problems.

Prevents Chronic Diseases

It contains antioxidants that prevent cells from damage that can lead to cancer. Research suggests that regular intake may reduce chances of breast, prostate and colon cancer.

Maintains Bone Health

Isoflavones in tofu may reduce bone breakdown, particularly in postmenopausal women who are more prone to osteoporosis.

Rich In Nutrients A detailed nutrient comparison reveals that 100 grams of tofu has only about 70–80 calories and around eight grams of protein. Paneer, in comparison, has roughly 265–300 calories and 12–15 grams of saturated fat per 100 grams.

Vegan Alternative Tofu is a lighter, plant-based alternative suitable for those seeking better heart health, weight control, or a vegan diet.

Being dairy-free, it is suitable for vegans, lactose-intolerant individuals, and those who avoid animal-based foods for ethical, health, or religious reasons.

Diverse Dishes

While morning sun beams are said to be a productive and a consistent start to the day, evening workouts are known for reducing stress after a monotonous routine.

But while experts have dividing views on which time is better for a session, research shows that both have their own benefits.

Here’s why getting a quick workout done before work is good for you:

1. Improve Cognitive Function And Productivity

Morning exercises also stimulates the release of neurotransmitters like dopamine (feel-good) and norepinephrine (fight-to flight), increasing blood flow which keeps you attentive throughout the day.

2.) Reduced Muscle And Joint Stiffness

Seated knee extensions, hamstring stretches and mini squats ease inflammation in knees and joints, which further improves mobility.

3.) Boost Metabolism and Positive food choices

By utilising store fat as fuel, exercising in the early hours stabilizes blood sugar and reduces cravings for unhealthy food. Workouts also allow muscles to absorb glucose from the blood preventing spikes after breakfast and during the day, preventing the development of Type-2 diabetes in the future.

4.) Positive Psychological Impact

You will feel a sense of accomplishment and achievement before starting the day which can boost overall brain health.

However, evening workouts also have many advantages including:

1.) Enhanced Physical Performance

This leverages the body's natural circadian rhythm in the evening which increases flexibility, strength and potentially allows for more vigorous workouts.

Research shows that individuals may take up to 20 percent longer to reach exhaustion, allowing time for heavy weightlifting and intense cardio effective for weight loss.

2.) Promotes Better Sleep

Exercising in the evening, improves blood vessel elasticity and reduce vascular resistance that overall helps to regulate cardiovascular health.

Consistent evening exercise stabilises heart health, experts observe that workouts can keep blood pressure lower for up to 24 hours.

3.) Increased Calorie Burn

In the evening, the body is better able to absorb and transport oxygen to active muscles leading to improved energy during exercise.

4.) Appetite Regulation

High-intensity evening exercises can reduce levels of ghrelin, the hormone that triggers hunger, which manages calories and regulates appetite.

AI-generated videos with deep, dramatic voiceovers are flooding TikTok and Instagram, promising that a spoonful of chia seeds in water can fix digestion, melt fat and transform gut health almost overnight. The clips look slick, confident and science-backed. But experts say this latest wellness trend needs a reality check.

The chia seed challenge and the social media hype

The so-called chia seed challenge has exploded online, with millions of views across platforms. Health and wellbeing influencers, along with AI creators, are pushing the tiny seeds as a cure-all for weight loss and bloating. While chia seeds are not new to nutrition science, dieticians and media experts warn that social media often stretches the truth.

With so much content out there, it has become harder to tell what is genuine health advice and what is exaggerated clickbait.

What exactly are chia seeds?

Chia seeds come from the flowering plant Salvia hispanica, which resembles lavender. Native to Mexico, chia was a staple in the Aztec diet and has since been introduced to parts of Australia, including the Northern Territory, Queensland and Western Australia’s Ord Valley in the Kimberley.

They are commonly added to smoothies, overnight oats, puddings and even homemade jams. Found in supermarket health aisles, chia seeds can be black or white, with no nutritional difference between the two.

Are chia seeds actually good for you?

Amelia Harray, a dietician at the University of Western Australia, told ABC News, chia seeds deserve their reputation as a nutritious food, just not the miracle status social media gives them.

“Like lots of nuts and seeds, chia seeds are absolutely superfoods,” Dr Harray said. “They are about 24 per cent protein and they are a complete protein source, meaning they contain all nine essential amino acids.”

Chia seeds are also high in fibre, around 33 per cent, including both soluble and insoluble fiber. According to Dr Harray, fibre supports gut health, helps lower cholesterol and keeps you feeling full for longer.

However, she warned against suddenly consuming large amounts. “If someone has a very low-fiber diet and then starts eating lots of chia seeds, they might experience bloating or abdominal cramps,” she said.

Read: Superfood Chia Seeds Can Also Be Risky For Some, Know Who They Are

Do you need to soak chia seeds first?

One popular claim online is that chia seeds must be soaked to “activate” their benefits. Dr Harray says that is not true.

“We know you do not need to soak chia seeds to get the nutritional benefits,” she said. “That idea is not supported by evidence.”

Chia seeds can be eaten soaked or unsoaked, sprinkled over yoghurt or cereal. When soaked, they form a gel, which some people find easier on digestion. Dr Harray does caution against eating dry chia seeds by the spoonful, as they can swell and become a choking risk.

Why you should question viral health videos

Tama Leaver, a professor of internet studies at Curtin University, says the chia trend is part of what he calls the “wellness loop.”

“Some creators stick close to health advice, but others push it as a miracle cure,” Professor Leaver said. “That exaggeration is how they get clicks and make money.”

He added that AI-generated videos make it even harder to trust what you see. “We cannot take anything at face value,” he said, urging users to check who is behind the content and whether claims are backed by real evidence.

In short, chia seeds can be a healthy addition to your diet. Just do not believe every booming AI voice that promises they will change your life overnight.