Eggs are a great way to start your day. Whether it is in a sandwich, salad or a wrap. Eggs are a great source of protein that helps you feel energized throughout the day. There are many ways of making eggs, scrambled, fried, and boiled, etc. Beyond their adaptability, eggs are filled with essential nutrients, including high-quality protein, vital B vitamins, and healthy fats.

While eggs are healthy foods in general, the way you make them can change that. The base qualities of the eggs will stay the same, but other factors may contribute to making it unhealthy for daily consumption.

Coddling Eggs May Be The Best Way To Eat Them

There’s a special way to cook eggs that is a better way to preserve the nutrients it contains. In this method you break the egg and submerge it in warm water instead cooking it in a heated pan. This method uses gentler heat, which means those delicate vitamins and protectors inside the egg stay more intact. It’s like they’re being treated with care. Also, this way of cooking doesn’t need any extra oil or butter, which is a simple way to keep things lighter and avoid extra fats that might not be so great for you in the long run.

Why The Way You Cook An Egg Matters

When you cook foods a certain way, they can lose some of their nutrients. To prove this, research, published in the 2021 Journal of Agricultural and Food chemistry looked at how different ways of cooking eggs – hard-boiled, poached, and omelet – affect how easily older people can get the good stuff out of them. They wanted to see how much of the protein and vitamins A and D3 the body could use after the eggs were digested.

They found that how well you digest the egg depends on how it's cooked. Poached eggs seemed to provide the most protein and fat that the body could actually use after digestion. However, surprisingly, both poached eggs and omelets were good at providing vitamin D3 that older people could absorb.

Ways You Can Enjoy Coddled Eggs

When you cook an egg gently, it comes out feeling light and soft. The white part becomes just set, while the yellow center stays runny and creamy. This isn’t just nice to eat; it might even help your body soak up some important helpers found in fats, especially when you eat them with other healthy fats. So, that runny yolk could be doing more than just tasting good – it might be helping you get the most out of all the good stuff in your meal without you even realizing it.

You can try this creamy egg on top of your avocado toast, making it even richer. Or mix it into a fresh salad, where the yolk can act like a natural, delicious dressing. You can also try them with simple cooked greens and a bit of garlic for a tasty and healthy meal. If you enjoy weekend brunches, pairing a coddled egg with smoked fish can be a great way to add more protein and healthy fats to your plate.

There are many people who avoid foods with gluten, whether it is due to allergies or they believe it is a healthier diet to follow. When weight loss diets are brought up, many people turn to gluten free diets as the holy grail of weight loss. But is a gluten-free diet always healthy? This idea often comes from things they read online or see in the media, which aren't always based on real science. However, doctors and researchers say these claims aren't supported by solid medical evidence. According to Plant Foods for Human Nutrition 2025, gluten-free products have less protein and more sugar, increasing its calories as well.

Gluten is a protein found in wheat, and only people with celiac disease, wheat allergies, or gluten sensitivity need to avoid it. For everyone else, choosing gluten-free products just because they think it's healthier might not be the best choice and may actually be less healthy.

Gluten-Free vs. Regular Products

In a study published in the Journal of Human Nutrition and Dietetics researchers compared many gluten-free foods with their regular, gluten-containing versions. They looked at things like how many calories, how much sugar, how much fiber, and how much protein were in each. They found that gluten-free products often have more sugar and calories. This means they might not be good for people trying to watch their weight. Gluten-free foods also tend to have less protein, which is important for building muscles and staying healthy. However, they did find that gluten-free foods often have more fiber, which is good for digestion. This is likely because companies add extra fiber to these products. Overall, the study showed that gluten-free foods are often made with different flours that are higher in carbs and lower in protein compared to wheat flour.

Making Informed Choices

If you have celiac disease or a wheat allergy, you must eat gluten-free. However, if you don't, you should think carefully before switching to a gluten-free diet. It's important to look at the nutrition labels and compare products. A healthy diet is about eating a variety of whole foods, like fruits, vegetables, and whole grains, not just focusing on whether something is gluten-free. If you buy packaged foods, look for products with simple ingredients and avoid those with lots of additives or sugar. Even if you want to avoid gluten, you can still eat healthy grains like quinoa or buckwheat. These grains are naturally gluten-free and provide important nutrients. Remember, it's the overall quality of your diet that matters most, not just whether you eat gluten or not.

Here are some healthy gluten free options you can try incorporate to your diet according to Mayo clinic.

Fresh fruits and vegetables

Enjoy nature's bounty! Opt for fresh produce, avoiding processed versions with hidden gluten in sauces or coatings.

Beans, seeds, legumes, and nuts

Embrace these natural powerhouses! Choose unprocessed forms for a gluten-free protein and fiber boost.

Eggs

Versatile and nutritious! Eggs are naturally gluten-free, providing essential proteins and vitamins for a balanced diet.

Lean, nonprocessed meats, fish, and poultry

Select unseasoned, lean proteins to ensure a naturally gluten-free meal option.

Most low-fat dairy products

Plain milk, yogurt, and unprocessed cheese are typically gluten-free, offering calcium and protein.

A recent study published in the journal Current Developments in Nutrition found that eating almonds daily can actually keep your blood sugar levels in control. This is specifically true for the population like "Asian Indians". This was done by an international team of researchers who analysed previously published research on almonds and cardiometabolic health. They found that almonds can, in fact, help improve metabolic health by reducing 'bad' cholesterol and increasing beneficial gut bacteria.

The team also published as a consensus article which also reinforced almond's role as a heart-healthy, weight-supporting and gut-friendly food.

What Do The Experts Say?

Dr Anoop Misra, who is the chairman of Fortis Centre for Diabetes, Obesity and Cholesterol, and study author told PTI that the findings also revealed how almonds can benefit specific population. The population in concern is Asian India, where rising rates of cardiometabolic diseases are a concern.

Healthy Heart - A Key Benefit of Almond

Almonds have been found to lower LDL cholesterol—often referred to as 'bad' cholesterol—by around five units. They also lead to small but significant reductions in diastolic blood pressure, in the range of 0.17 to 1.3 mmHg. These changes, though modest, can add up over time and contribute to better cardiovascular health.

Better Blood Sugar Control

For people with pre-diabetes, especially Asian Indians, daily almond consumption can help lower fasting blood glucose and HbA1C levels. This suggests that almonds may play a role in managing or even delaying the onset of type 2 diabetes. The study pointed out that almond intake improves glycemic response in this population group without contributing to weight gain.

No, Almonds Don’t Cause Weight Gain

A common misconception is that almonds lead to weight gain due to their fat content. However, researchers found that consuming more than 50 grams of almonds per day could actually lead to a slight reduction in body weight. Dr. Anoop Misra explained that the protein, fiber, and healthy fats in almonds keep people fuller for longer, helping to manage appetite and reduce overall calorie intake.

ALSO READ: Too Many Almonds Can Lead to Kidney Stones: Here's How Many To Consume

Support for Weight Loss Efforts

When paired with a balanced diet and regular physical activity, almonds can be part of a healthy weight loss strategy. Dr. Misra noted that almonds help stabilize energy levels and minimize fluctuations in hunger, making it easier for people to stick to their nutrition plans.

A Healthy Gut Boost

Almonds also have a positive effect on gut health. They help increase the population of healthy gut bacteria and boost the production of short-chain fatty acids, which are linked to better metabolic function. According to the researchers, these gut-related benefits can indirectly help reduce excess body fat.

Far from being a guilty pleasure, almonds are a nutrient-rich food that can support heart health, blood sugar control, weight management, and even gut health. Whether you're looking to improve overall wellness or manage specific health conditions, a handful of almonds a day might just do the trick.

Any dish without spices tastes bland, especially to those who grew up in Asian and middle eastern families, who are known for their flavorful dishes. However, these are not just for taste, these spices have health benefits to them, many of which have been used in Ayurveda for a very long time. These are filled with antioxidants, John Hopkins Medicine explains that about 100 of these common spices used in cooking all around the world are concentrated sources of antioxidants.

Spices like turmeric were and still get used for medicinal uses as it reduces inflammation and discomfort.

One such spice that should be a part of your daily diet is cinnamon, and the National Health Services Doctor Amir Khan swears by it! Doctor Amir Khan shares many educational health videos, giving small tips and knowledge to people. In a recently viral video, he spoke about his favorite spice, cinnamon.

What Are The Health Benefits Of Cinnamon?

According to 2014 review done by Evidence-based Complementary and Alternative Medicine, cinnamon not only has antioxidants, but it is also anti-inflammatory, antidiabetic, antimicrobial, anti-cancer, lipid lowering, cardiovascular disease-lowering compound. This review also suggests it has properties that help fight against neurological disorders like Parkinson’s and Alzheimer’s

Antioxidant Properties

Dr. Khan explained that cinnamon is rich in plant compounds known as polyphenols. These act as protectors for our bodies, shielding our cells from damage caused by unstable molecules called free radicals. Free radicals can harm our cells over time. Additionally, cinnamon has properties that can help reduce inflammation within the body, which is linked to various health issues.

Heart Health

Regarding heart health, Dr. Khan mentioned that incorporating cinnamon into your diet might be beneficial. Several scientific studies have indicated that cinnamon could play a role in lowering levels of unhealthy fats in the bloodstream, such as LDL cholesterol, as well as reducing overall total cholesterol. By helping to manage these levels, cinnamon may contribute to maintaining a healthier cardiovascular system and a stronger heart.

Blood Sugar Control

Furthermore, Dr. Khan highlighted cinnamon's positive effects on blood sugar regulation. He explained that cinnamon appears to slow down the rate at which glucose, or sugar, is absorbed into the bloodstream after we consume food. This more gradual absorption can help prevent sharp spikes in blood sugar levels. Cinnamon may also have an action similar to insulin, the hormone that plays a crucial role in controlling blood sugar in the body.

Additional Potential Health Benefits of Cinnamon

According to Diabetes.co.uk, beyond its effects on blood sugar and heart health, cinnamon may offer other benefits, including relieving indigestion, reducing pain for arthritis sufferers, boosting the immune system, and helping to combat medication-resistant yeast infections. The platform also noted that cinnamon is a good source of essential nutrients like calcium, fiber, and iron, further contributing to its overall health value.

To easily incorporate more of this beneficial spice into your daily routine, Dr. Khan suggested adding around half a teaspoon of cinnamon to foods like milk, porridge, or even cooked meals. This simple addition can provide a boost of antioxidants and potentially contribute to improved heart health and blood sugar control.