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.

Oily and spicy foods are often a highlight of summer parties, but they can also lead to digestive issues, especially in hot weather. During summer, the body’s metabolism tends to slow down slightly as it focuses more on maintaining temperature balance. Heavy, greasy foods like fried snacks or rich curries take longer to digest, putting extra strain on the digestive system. This can result in symptoms such as bloating, heaviness, and discomfort.

Spicy foods, while tasty, can further aggravate the problem. Ingredients like chili peppers increase heat in the body, which may already be elevated due to the hot weather. This excess heat can irritate the stomach lining, leading to acidity, heartburn, or even loose motions in sensitive individuals. People who already have conditions like gastritis or acid reflux are more likely to experience worsening symptoms after consuming spicy dishes.

Dehydration And Food hygiene

Another important factor is dehydration. In summer, the body loses more fluids through sweating. Oily and spicy foods do not provide hydration and may even increase the need for water. If fluid intake is not sufficient, digestion becomes slower and less efficient. This can lead to constipation or a feeling of fullness for a longer time.

Food hygiene at parties also plays a role. Oily foods are often prepared in bulk and kept out for long periods. In hot temperatures, this increases the risk of bacterial growth, which can cause food poisoning, stomach cramps, vomiting, or diarrhea.

Balance Your Plate

To avoid these issues, it is better to balance your plate. Including lighter options like fruits, salad, grilled items, and plenty of water can help maintain digestion. Limiting the intake of deep-fried and overly spicy foods, especially during peak heat hours, can prevent discomfort.

In conclusion, while oily and spicy foods add flavor and enjoyment to summer parties, overconsumption in hot weather can disrupt digestion and lead to multiple gastrointestinal problems. Making mindful food choices helps you enjoy the party without compromising your health.

PCOD is a hormonal disorder common among women of reproductive age. It can cause irregular periods, excess androgen levels (leading to symptoms like acne and hirsutism), and polycystic ovaries. Diet plays a crucial role in managing PCOD symptoms, particularly by addressing insulin resistance, which is common in women with the condition, and reducing inflammation.

Dr S. K. Wangnoo, Senior Consultant, Endocrinology, Indraprastha Apollo Hospital, Delhi, in an interaction with Health and Me, listed the best and worst foods for women dealing with PCOD.

10 Best Foods for PCOD

A PCOD-friendly diet emphasises whole, unprocessed foods that help regulate blood sugar and hormone levels.

1. Whole Grains: Brown rice, quinoa, oats, whole wheat bread, and millets are low glycaemic index carbohydrates that provide sustained energy and fibre.
2. Lean Proteins: Chicken; fish (especially fatty fish like salmon, tuna, and sardines); eggs; and plant-based proteins such as legumes (lentils, chickpeas, and beans) are vital for muscle maintenance and satiety.
3. Healthy Fats: Sources like avocados, olive oil, nuts (almonds, walnuts), and seeds (chia, flax, pumpkin) provide essential fatty acids that reduce inflammation and support hormonal balance.
4. High-Fibre Vegetables: Non-starchy vegetables such as spinach, broccoli, kale, bell peppers, and cucumbers are rich in fibre, vitamins, and antioxidants.
5. Berries: Blueberries, strawberries, raspberries, and other berries are low in sugar and packed with antioxidants.
6. Legumes and Beans: Lentils, chickpeas, and various beans are excellent sources of fibre and plant-based protein, which help manage blood sugar.
7. Nuts: Almonds, walnuts, and other nuts offer healthy fats, fibre, and protein, contributing to a feeling of fullness.
8. Seeds: Chia seeds, flaxseeds, and pumpkin seeds are rich in omega-3 fatty acids and fibre, supporting digestive and hormonal health.
9. Anti-inflammatory Foods: Many of the foods listed above, particularly leafy greens and fatty fish, naturally possess anti-inflammatory properties that can alleviate PCOD symptoms.
10. Unrefined and Natural Foods: Prioritising foods in their whole and natural state, avoiding artificial ingredients and excessive processing, is key for managing PCOD.

10 Worst Foods for PCOD

Dr Wangnoo said that certain foods can worsen PCOD symptoms by contributing to insulin resistance, inflammation, and weight gain.

1. Refined Carbohydrates: White bread, white pasta, pastries, cakes, and sugary cereals cause rapid spikes in blood sugar and insulin levels.
2. Sugary Drinks: Sodas, sweetened fruit juices, and energy drinks are major sources of added sugars, which can exacerbate insulin resistance.
3. Processed Foods: Packaged snacks, fast food, and highly processed meals often contain a detrimental combination of unhealthy fats, sugars, and refined carbohydrates.
4. Fried Foods: Deep-fried items are typically high in unhealthy fats and can contribute to inflammation and weight gain.
5. Unhealthy Fats: Trans fats and excessive saturated fats, found in many processed snacks, red meats, and some dairy products, can increase inflammation.
6. Rich Red Meats: High consumption of fatty red meats may contribute to inflammation and should be limited.
7. High-Fat Dairy Products: While some individuals with PCOD tolerate low-fat dairy, high-fat dairy like certain cheeses and full-fat milk are often advised to be limited due to potential inflammatory effects.
8. Sweetened Desserts: Cakes, cookies, and other sugary desserts are high in refined sugars and unhealthy fats, which are detrimental to PCOD management.
9. Refined Oils: While not explicitly listed as a "food," highly refined vegetable oils (e.g., corn, soybean) can contribute to inflammation and are best limited, favouring olive oil or avocado oil instead.
10. White Rice and Pasta: These refined grains have a higher glycaemic index compared to whole grains and can cause quicker blood sugar spikes.

A fitness enthusiast follows a disciplined routine not just at the gym but in terms of diet as well. For any weight-loss or fitness-centric routine, diet is the most important component, as it makes all the difference. This means you would be eating clean and a limited amount of food to achieve a calorie deficit. Yet, many times, cravings take over. Do not fret—cheat days are not as bad as you may think. In fact, the occasional cheat day does more good than harm if one makes the right choices. In an interview with Health and Me, a nutritionist shared some of the most common cheat day food choices. The expert also ranked them on a scale from one to 10 depending on their nutritional value.

Prachi Mandholia, a Mumbai-based clinical nutritionist, said, “When it comes to ‘cheat day’ indulgences, I always tell my clients that enjoyment is important, but awareness is everything. Not all cheat foods are equally harmful; some can be relatively balanced if consumed mindfully.”

What are the best and worst cheat day food options for your health?

Mandholia listed 10 popular foods that most people love to eat on their cheat day. The expert also ranked the foods based on their nutritional value and their subsequent impact on health.

Steamed Momos: 6/10

A better pick among indulgent options, momos are steamed, which significantly reduces fat content. When filled with vegetables or lean chicken, they offer some nutritional value. However, the outer layer is made of refined flour (maida), which lowers fibre content and can spike blood sugar.

Papdi Chaat: 3/10

While delicious, this dish combines fried papdi, sweet chutneys, and curd, making it high in unhealthy fats and sugars. It lacks balance and can be heavy on digestion.

Gol Gappe (Pani Puri): 4/10

Despite the fried puris, the spiced water can aid digestion, especially when made with ingredients like mint and jeera. Adding sprouts improves protein content, but sweet chutneys reduce its overall score.

Chhole Kulche: 5/10

Chhole provides plant-based protein and fibre, but kulche made from refined flour make this dish less wholesome. Portion control is key here.

Pepperoni Pizza: 2/10

This is a highly inflammatory combination because of processed meats, excess cheese, and a refined flour base. It is high in saturated fats and sodium, with minimal nutritional benefits.

Garlic Bread: 2/10

Primarily refined carbohydrates topped with butter, garlic bread offers little beyond empty calories and should be consumed sparingly.

Alfredo Pasta: 2/10

Loaded with cream and refined pasta, this dish is high in fat and low in fibre, making it heavy and nutritionally poor.

Vada Pav: 3/10

A deep-fried potato patty inside a refined bun creates a carbohydrate-heavy, low-protein meal that can spike blood sugar quickly.

Pav Bhaji: 6/10

The bhaji contains a mix of vegetables, making it relatively nutrient-rich. However, excess butter and refined pav reduce its health quotient.

Chhole Bhature: 2/10

Deep-fried bhature paired with heavy chhole makes this a calorie-dense, gut-straining combination that can lead to insulin spikes.

Mandholia concluded that even when it comes to a cheat-day diet, moderation and smart swaps can make even cheat meals a little kinder to your health.