Raw milk, long debated as healthier and nutritious than pasteurized milk by enthusiasts but strongly cautioned against by health practitioners, is now a hot topic in health and wellness circles with the increasing popularity of "natural" and "unprocessed" foods. The dangers surrounding raw milk have been brought to the forefront with the outbreak of H5N1 bird flu, highlighting the risk of contamination in raw milk supplies. All about raw milk, its risks, and the latest science.

What Is Raw Milk?

Raw milk is unpasteurized milk taken directly from cows, goats, or other similar animals. Unpasteurized milk does not go through the heat treatment process meant to destroy harmful pathogens and bacteria. Raw milk proponents say that pasteurization kills nutrients and enzymes. And that might be one false claim after another, as science continues to disprove it.

According to Dr. Meghan Davis of Johns Hopkins Bloomberg School of Public Health, pasteurization does not significantly alter the concentration of minerals or the quality of proteins in milk. In fact, it's a critical step to ensure food safety, particularly for animal-derived products prone to contamination.

Wellness influencers have in recent times advocated for raw milk as the "clean" and "natural" alternative to commercial milk distributed in stores, using claims from improved digestion to the stimulation of the immune system. However, these claims are not scientifically proven. Although raw milk contains antibodies, the amounts are too small to be worth anything for health.

Health Risks of Drinking Raw Milk

Raw milk consumption poses immense risks. It can become contaminated in two major ways:

1. Internal Contamination: Pathogens such as E. coli, Salmonella, and Campylobacter can seep into milk through infected animals.

2. External Contamination: Polluted water, dirt, manure, and contaminated equipment introduce harmful microorganisms.

The infections acquired from raw milk include diarrhea, stomach cramps, nausea, and fever, and severe effects can be experienced by infants, the elderly, pregnant women, and even immunocompromised people. Some other rare but serious diseases like hemolytic uremic syndrome, which may bring about renal failure or stroke, have also been associated with raw milk.

Bird Flu Impact on Raw Milk Safety

Raw milk has become a focal point of the latest bird flu outbreak as preliminary genetic analysis indicates the H5N1 virus, which causes avian flu, may have begun infecting cattle earlier than thought. And the CDC says viral particles have been found in raw milk, which adds one more risk to consuming unpasteurized dairy.

A notable case was with sick and dead cats on a Texas dairy farm that resulted from ingesting unpasteurized milk from infected cows. This presents how unpasteurized milk can be a vector for transmitting diseases.

Legal Status of Unpasteurized Milk

To reduce the risk, the FDA prohibited the interstate sale of unpasteurized milk in the United States. Different states, however, have their respective regulations on this matter:

- 20 states completely banned the sale of unpasteurized milk.

- 30 states allow raw milk sales under specified conditions.

Although these laws exist for protection of public health, many consumers are not even aware of the dangers associated with their consumption.

Why Pasteurization Is Important

Pasteurization destroys harmful bacteria without affecting the nutritional content of milk. Several studies in *Nutrition Today* report that pasteurization does not change the nutrient profile of milk. Pasteurized milk is free from pathogens and, therefore, also a safer alternative for all consumers, especially vulnerable ones.

Myths About Raw Milk Products

It's not just raw milk that's hazardous. Cheese, yogurt, and ice cream with unpasteurized milk carry the same dangers. To anyone tempted by the supposed health value of raw dairy, experts say in one voice: stick to pasteurized, and avoid illnesses like bird flu or salmonella infection.

Should You Drink Raw Milk?

Health organizations, including the FDA, CDC, and American Academy of Pediatrics, strongly advise against consuming raw milk. Beyond the personal health risks, drinking raw milk can also endanger others by increasing the spread of harmful bacteria and viruses.

The emergence of H5N1 in cattle and its link to raw milk calls the world to wake up to better preparedness. Like COVID-19, bird flu has demonstrated vulnerabilities in our food safety systems. The presence of avian flu in raw milk underscores the imperative for strict rules, public education, and investments in the prevention of these diseases.

Could this outbreak push governments and health organizations to step up surveillance and vaccination efforts against zoonotic diseases? The lessons learned from COVID-19 suggest a coordinated approach is essential to prevent future pandemics.

On the other hand, raw milk is far riskier and has far fewer benefits than its apparent healthy, "natural" choice. From bacterial contamination to the allowance of viruses like H5N1, there is evidence that is clear: pasteurization cannot be wished away. As we face new health challenges, it will be science over trends that safeguard public 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.

Watermelon is a popular summer fruit known for its high water content, making it excellent for hydration. It also contains vitamins A and C, and antioxidants like lycopene. While watermelon is a hydrating and nutritious fruit often recommended for summer, eating too much of it can have specific impacts on women with Polycystic Ovarian Disease (PCOD), particularly due to its sugar content and potential for digestive issues.

Does watermelon help women dealing with PCOD?

Dr S K Wangnoo, Senior Consultant, Endocrinology, Indraprastha Apollo Hospital, Delhi, while discussing the effects of watermelon consumption on women with PCOD, said that overconsumption of the fruit may lead to blood sugar spikes, which can worsen insulin resistance—a common characteristic of PCOD—and trigger symptoms such as weight gain and fatigue. The expert further explained why this happens.

1. Blood sugar spikes: Despite being considered a low-GI fruit, consuming large quantities of watermelon can lead to significant increases in blood sugar levels, which is a concern for women with PCOD who often struggle with insulin resistance.
2. Worsened insulin resistance: Frequent blood sugar spikes from overeating high-sugar foods, including fruits like watermelon, can exacerbate insulin resistance, making PCOD symptoms more difficult to manage.
3. Digestive issues: Excessive watermelon intake can cause bloating, gas, and diarrhoea due to its high water and fibre content, especially if consumed in very large amounts.
4. Weight management challenge: Increased sugar intake, even from fruit, can contribute to a calorie surplus if not balanced, potentially hindering weight management efforts crucial for PCOD.
5. Considered PCOD-friendly in moderation: Watermelon is generally listed among fruits suitable for a PCOD diet due to its relatively low glycaemic index compared to some other fruits, but the key is moderation.

Why do women with PCOD need balanced nutrition?

Viveka Kaul, Chief Diabetes Educator & Nutritionist, Endocrinology Department, Apollo Hospitals, said, “Balanced nutrition plays a critical role in managing PCOD, particularly in regulating insulin response and reducing chronic inflammation, both of which are key drivers of the condition. What women eat throughout the day has a direct impact on blood sugar levels, which in turn influences hormonal balance and symptom severity.”

The ideal dietary routine for women with PCOD

Foods that are high in fibre and protein help slow down glucose absorption, preventing sudden spikes in blood sugar that can trigger excess insulin release. Over time, repeated insulin spikes can worsen androgen production, leading to symptoms such as acne, irregular periods, and weight gain. Including healthy fats in the diet further improves insulin sensitivity and supports overall metabolic stability.

Viveka Kaul went on to say that frequent consumption of refined carbohydrates and sugary foods can keep insulin levels consistently elevated, making it harder to manage PCOD effectively. The focus should shift from restriction to balance and consistency. Pairing carbohydrates with protein or healthy fats, maintaining regular meal timings, and avoiding long gaps followed by heavy meals can help keep energy levels stable and prevent metabolic stress. Over time, these steady dietary habits can lead to meaningful improvements in both hormonal health and symptom control.

Key dietary practices for PCOD management

1. The expert listed some simple dietary suggestions to help women living with PCOD:
2. Balance carbohydrates with protein or fats: helps slow sugar absorption
3. Eat at regular intervals: prevents blood sugar fluctuations
4. Choose high-fibre foods: improves insulin response
5. Include healthy fats: supports hormone balance
6. Avoid refined sugars: reduces insulin spikes
7. Limit processed foods: helps lower inflammation
8. Focus on whole foods: improves overall metabolic health
9. Control portion sizes: prevents excess calorie intake
10. Stay consistent with meals: supports hormonal stability
11. Hydrate adequately: aids metabolism and overall function

Ultimately, managing PCOD through diet is about building sustainable, everyday habits rather than following short-term fixes. Consistency in food choices, portion control, and meal timing can gradually improve insulin sensitivity and hormonal balance. When combined with regular physical activity and adequate sleep, these dietary practices can significantly reduce symptom severity and support long-term reproductive and metabolic health.