Eating excess sugar does not cause diabetes but salt might do just the same. How? Well, the salt you consume (table salt) is composed of 40% sodium and 60% chloride. When consume excess sodium, your body retains more water to counter it, increasing the volume of blood being circulated in your body. This leads to high blood pressure, which is one of the indirect triggers of diabetes. Moreover, eating salty snacks and food items more than often leads to cravings for sugary beverages. In addition to this, studies have found that an increase in dietary salt intake surpasses the activity of renin-angiotensin or RAS, which plays a crucial role in the regulation of renal and cardiovascular physiology.

Low-Sodium Foods You Can Add To Your Diet Today

All the aforementioned reasons make low-sodium food items a healthier choice for people. But if you are wondering what to consume, here is a list of low-sodium food items that you can include in your everyday diet.

1. Fresh or frozen vegetables without added sauces or seasonings are naturally low in sodium—typically less than 50 mg per serving. However, the fancy salads sold out in the market are "loaded" with high-salt condiments and salad dressings. add

For a healthier twist, it is advised to use a dash of balsamic vinegar as a salad dressing and adding shelled edamame, a low-sodium soybean, for a nutritional boost. For variety, try a cauliflower and black bean rancheros recipe, ensuring low-sodium canned vegetables are used.

2. Baked and sweet potatoes are naturally low in sodium and rich in potassium. Incorporating these into your diet may reduce the need for excessive sodium reduction, though moderation remains key. To enhance your potato dishes, consider topping baked potatoes with low-sodium salsa or adding cinnamon to sweet potatoes. For a creative take, try a sweet potato avocado "toast" recipe for a potassium-rich snack or lunch option.

Unsalted Nuts Are An Interesting Option

3. Unsalted, in-shell nuts are a heart-healthy, sodium-free snack that’s rich in fibre and unsaturated fats. Ex excellent tip to limit their consumption is to crack their shells as it slows down the process. Popcorn is another low-sodium option when air-popped or prepared on the stove with a little olive oil. Just skip the salt.

4. Fruits like apples, apricots, papayas, and bananas are naturally low in sodium and provide heart-healthy potassium. Substitute these for sugary snacks—an apple instead of cookies, or apricots instead of salty chips. For dessert, consider a warm fruit salad with almonds and chocolate for a satisfying yet low-sodium treat.

5. Yogurt is a low-sodium, calcium-rich food that supports heart health and blood pressure management. Opt for plain yoghurt over flavoured varieties, which often contain added sugars. Enhance plain yoghurt by adding fruits or nuts. Try a plum, almond, and yoghurt parfait for a heart-healthy snack or dessert option.

6. Beans, lentils, and grains are excellent low-sodium choices. Grains like oats also help lower bad cholesterol and reduce the risk of type 2 diabetes. Choose dried beans or low-sodium canned options to limit sodium intake. Start your day with oatmeal topped with fruits, nuts, and cinnamon, or incorporate rice and beans into your meals. Enhance flavours with spices like turmeric, rosemary, garlic, or cayenne instead of salt. For a creative breakfast, try banana and coconut quinoa and oats porridge—a nutritious and flavorful option.

Protein isn't just having a moment; it has increasingly become the focus of our diets. To address India's alarming metabolic health crisis, nutritionists and health experts continue to emphasise the importance of this macronutrient.

Not just health experts, packaged foods and beverage manufacturers, too, are riding this momentum by attempting to bridge the protein gap in Indian diets. Proudly boasting 'high-protein' labels, products like breads, coffee, cookies, chips, ice cream, and yoghurt are not an uncommon sight on supermarket shelves. But does adding protein to food and drink automatically make it healthy?

Amid ongoing National Nutrition Week, we decode the actual nutritional value of trendy protein-fortified foods with the help of leading experts.

The "20g" Protein Trap

The protein label trap on almost every packaged food may make us believe that it's a healthy option. But according to experts, it's a marketing strategy to lure eyeballs and make more consumers buy the product.

Dr. Pawan Rawal, Senior Director, Gastrosciences, Medanta Hospital, Gurugram, told HealthandMe, "Only more protein does not automatically make food healthy. Protein is part of it. We require protein, but we require other micronutrients and macronutrients as well, like carbs and fats. A protein product may contain 20 grams per 100 grams, but then it can be higher in sugar and sodium and fat, and calories. So, we have to judge the food as whole."

Judging a food product solely on the basis of one nutrient can also have adverse effects. An expert explains what happens when we blindly follow the "20 grams" trap and overload protein without judging other ingredients.

Ms Sonal Chandalia, Consultant - Clinical Nutrition, Jaslok Hospital, told us, "It is harmful if one blindly follows and consumes a product only on the basis of it being 20 gm protein as they tend to overlook how digestible it is, the type of sugars and fat in it and the sodium and potassium content of the product. This may in turn cause damage to the kidneys as it cannot handle excretion of such a high load of protein and other unhealthy ingredients."

Also read: Diabetes Diet: Build A Balanced Plate, Not Just Cut Carbs, Doctors Explain

More Protein ≠ Automatically Healthier

Experts disregard the myth that the more protein in a food product, the better it is. They say that ignoring the quantity of other ingredients will not fulfil our dietary goals.

Ms Sumaiya A., Clinical Nutritionist, Fortis Hospital, Kalyan, explained to us, "In the protein race, we may ignore fiber, vitamins, minerals and healthy fats which can affect digestion, heart health and overall nutrition."

They say it is also not about the quantity of the nutrient that lends it the level of the health quotient. It is also about the quality of the protein that decides how healthy food is.

Ms Chandalia said, "For example, most cheese and whole milk and red meat. It is not necessary that if the protein content is high as in these foods, it is healthier, as they contain a high amount of saturated fat which is avoidable for heart health."

What Else To Pay Attention To On The Nutrition Label?

This is where the fine print should be read carefully. Experts say consumers should look beyond the bold “20g protein” claim and examine the complete nutrition label. Sugar, sodium, saturated fat, fibre, calories, and the ingredient list can tell you far more about whether a product is healthy.

Dr. Rawal explained, "When we evaluate a protein-rich food, we have to look at the overall content list, look for amount of sugar it has, amount of sodium or salt, amount of saturated fats, total fiber content rather than only looking the amount of gram proteins per 100 gram of the product. We also have to look at how much the product is actually food versus additives and processing."

Also read: JD Vance Says Robert Kennedy Jr.’s Sauerkraut, Protein Advice Helped Him Lose Weight

Has Protein Become A Health Halo?

As the demand for protein grows, manufacturers are finding new ways to add the claim to foods that are usually associated with indulgence. From cookies and chips to ice cream, coffee and desserts, “high-protein” is no longer confined to protein powders and sports nutrition. Experts caution against allowing the claim to override the nature of the food itself.

Ms Chandalia warned, "Market is flooded with 'high-protein healthy foods.' These foods tend to be concentrated sources of protein like so-called protein bars, creatine-based protein supplements, soya-based foods, blends of plants and animal protein supplements. All these are touted as healthy with a virtue of being high protein foods."

She added, "None of these qualify as healthy unless the safety of the quantity and quality of protein is evaluated and total intake prescribed correctly. Infact, some may have hidden ingredients which are harmful or calorie-dense or consumed in extremely high quantity creating a load on the kidney."

Protein-Fortified vs Ultra-Processed

Experts also point out that protein-fortified products can be packed with protein isolates or concentrates alongside ingredients like sweeteners, flavourings, emulsifiers, and other additives. This doesn't mean every protein-fortified product is inherently unhealthy, but it does mean consumers need to consider the product as a whole.

Ms Sumaiya said, "Some are essentially ultra-processed foods with protein added. Some protein bars, cookies, cereals, shakes and flavored products can contain high sugar, unhealthy fats, and lots of additives."

Experts say that the presence of added protein should not become a distraction from how the food is made, what other ingredients it contains, and how frequently it is being consumed.

Ms Chandalia explained, " Certain high-protein foods may likely be ultra-processed foods and comprise concentrated sources of protein. The recent advent of high- protein milk products seemingly are processed to make them so. The processing of ultra-filtration etc. to improve the yield of protein may create this type of a product. The need to apply the refining process increases when high protein is desired."

Also read: The Longevity Plate: What Should We Eat Today To Stay Strong Tomorrow?

Not All Protein Is Equal

Even when two foods contain the same amount of protein, they aren't necessarily nutritionally interchangeable. Protein quality usually refers to factors like the amino acid profile and how efficiently the body can digest and utilise that protein.

Ms Chandalia explained, "Protein quality indicates the amino acid composition present in the food. It also refers to the bioavailability of the food, which is how well the protein is metabolised, absorbed, and digested by the body. For example, usually the quality of animal protein is considered superior to plant protein, as the former is more available to the body cells for its primary functions."

But experts stress that protein quality is only one factor. The food's fibre, vitamins, minerals, fats and overall nutritional profile also make a difference when deciding what belongs on your plate.

Dr. Rawal said, "If you talk about milk, egg, dal, soya, they have good proteins. But the profile of their proteins, the amino acids, the digestibility and the kind of accompanying nutrients differ. So, if you talk about eggs, which is a very high-quality protein, so this is taken alone and dal, etc., and any plant proteins, they have to be complemented with other sources."

Can Indians Get Enough Protein From Food?

For most healthy people, the question may not be whether they need another protein-fortified product, but whether their regular diet is providing enough protein in the first place. Indian diets already contain a wide range of protein-rich foods, including dal, rajma, chana, soy, milk, curd, paneer, eggs, fish, chicken, meat, nuts and seeds.

Dr Vimal J. Pahuja, Internal Medicine & Metabolic Physician, LH Hiranandani Hospital told us, "For most people, protein should primarily come from minimally processed foods such as dal, chana, rajma, milk, curd, paneer, eggs, fish, poultry, soy, tofu, nuts and seeds. Traditional Indian combinations such as dal-rice, roti-dal and idli-sambar also provide complementary amino acids."

Experts can help establish whether a reasonably balanced Indian diet can meet the protein requirements of an average healthy adult without relying on fortified packaged foods or supplements.

Dr Rawal added, "Most healthy adults can meet their protein requirements through a well-balanced diet. If a person is non-vegetarian then eggs, fish or chicken especially, white meat is quite beneficial as they are high-quality proteins."

Also read: Can Regular Consumption of Junk and Processed Food Affect Fertility?

The Most Overhyped Protein Products

There are a few overhyped high-protein foods that are actually unhealthy and unfit to be consumed every day. The experts also say that not every individual needs to start consuming protein supplements as they may already be getting enough from their diets.

Ms Chandalia explained, "The products that are hyped are protein bars and protein supplements. The population is sarcopenic (poor muscle mass) overall, and the need to get fitter by only building muscle is a narrative that has taken over the health arena. It is hyped as the protein bars can actually be made at home-level as laddoos instead and incorporated into the plan."

Explaining why these products are overhyped and should be avoided, Dr Rawal said, "The kind of protein cookies and protein bars are quite overhyped. These are usually prepared from ultra-processed foods. They contain sweeteners, fats and sodium and to make them tasty."

Another expert opined, calling out the same products. Ms Sumaiya said, "Protein cookies, bars can be overhyped as they are basically ultra-processed snacks marketed as healthy."

How To Read A Protein Product Label?

Dr. Pahuja recommended a consumer checklist Before buying high-protein foods. He said:

• Check protein per actual serving, not just per 100 g.
• Look at added sugar — especially in shakes, cereals and bars.
• Check sodium, particularly in savoury snacks and processed foods.
• Look at saturated fat and total calories.
• Check fibre, especially in snack products.
• Read the ingredient list and prefer simpler, recognisable ingredients.
• Ask: “Could I get similar protein from a less processed food?”

Dr. Pahuja said, "My simplest advice isturn the packet around. Protein does not cancel out an unhealthy food matrix. The goal is not to chase the highest protein number, but to consume adequate, good-quality protein within an overall balanced, minimally processed and metabolically healthy diet."

About 1 in 9 people, or 589 million adults worldwide, live with diabetes. The number is projected to more than double, reaching over 1.3 billion by 2050.

As diabetes rates rise globally, diet advice is often reduced to one rule: cut carbohydrates. From very low-carb approaches such as keto to other restrictive diets, this can lead people to unnecessarily eliminate foods, sometimes at the cost of nutritional balance, variety and enjoyment.

Speaking to HealthandMe as part of the ongoing Nutrition Week, health expert said rice, roti and other staple foods do not necessarily need to be eliminated. They said managing diabetes is not simply about cutting carbs, but about balancing carbohydrates with protein, fiber, healthy fats and vegetables while controlling portions. Quality and quantity should matter in a plate.

Carbs Are Not The Enemy

Also read: JD Vance Says Robert Kennedy Jr.’s Sauerkraut, Protein Advice Helped Him Lose Weight

“There’s no need to restrict carbohydrate intake or eat bland, low-calorie meals. Carbohydrates are a source of energy, but for a person with diabetes it is important to select the right carbohydrates, manage amounts and ensure they are paired with sufficient amounts of protein, fiber and healthy fats,” Dr Ashok Kumar, Senior Consultant & Head, Medical Gastroenterology, Dharmshila Narayana Superspeciality Hospital, Delhi, told HealthandMe.

Whole grains, pulses, vegetables and other high-fiber carbohydrate foods are generally better choices than refined carbs such as maida, sugary drinks, sweets and highly processed snacks. Carbs should also be paired with protein and vegetables rather than eaten alone.

What Should A Diabetes-Friendly Plate Look Like?

The experts suggested that practical approach is to fill half the plate with non-starchy vegetables, one-quarter with protein such as dal, paneer, curd, eggs, fish or lean chicken, and one-quarter with carbohydrates such as roti, brown rice, millets or whole grains.

For example, a smaller portion of rice can be paired with dal, vegetables and curd, while whole-wheat rotis can be eaten with vegetables and a protein source.

The exact portions should be individualized based on age, weight, physical activity, medications and blood-glucose targets.

Is ‘Home-Cooked’ Always Healthy?

While home-cooked meals are generally perceived as healthier, fresher and less processed than restaurant, packaged or ready-to-eat foods, are they necessarily better for people with diabetes?

Dr Anoop Misra told HealthandMe that home-cooked food is not automatically healthy for people with diabetes. Traditional meals can still be heavy in refined carbohydrates such as maida and white rice, while providing too little protein and fiber.

Excess ghee, repeated frying and snacks such as biscuits, namkeen, mathri and fried savories can further increase calorie intake.

“The answer is not to abandon Indian home food, but to re-engineer it: reduce refined carbohydrates and ghee, increase vegetables, pulses and other protein sources, add fiber, control portions and minimize frying,” Dr Misra said. The question is not simply whether food is home-cooked, but what it is made of and how it is cooked.

You Don’t Have To Give Up Favorite Foods

At the same time, diabetes does not mean putting favorite foods on a permanent “do not eat” list, Umashakthy, Dietician, Assistant Manager and Diabetes Educator at Dr Mohan’s Diabetes Specialties Centre, Chennai, told HealthandMe.

Strict diets may be difficult to sustain, she said, while small changes to familiar meals can make healthy eating more practical.

“The goal should not be to fear food, but to understand it. When balanced eating becomes a habit rather than a daily restriction, managing diabetes becomes much easier and more sustainable,” she said.

People can start with vegetables, add protein, watch carbohydrate portions and also be mindful of oil, salt, sugar and refined ingredients. Eating slowly, avoiding screens and planning portions when eating out can also help.

There is no single “diabetic diet” for everyone. People taking diabetes medication or insulin should consult a doctor or dietitian before making major dietary changes, as medication doses may need adjustment.

US Vice President JD Vance has credited his weight loss to Health and Human Services Secretary Robert Kennedy Jr.’s advice to eat sauerkraut and protein.

Speaking at the first official White House press briefing since July 23, Vance said Kennedy’s advice helped him begin his weight-loss journey around Lent in February.

“So, when you're the vice president of the United States and one of the first questions at a press conference in the White House is how much weight you've lost, you must have gotten very fat,” Vance said, according to Fox News.

What Did Robert Kennedy Jr. Advise JD Vance?

Vance said he called Kennedy and told him he was thinking of giving up sugar.

“Bobby Kennedy says, ‘No, no, no, no, I've got something that's way better than that and way more intense.’ And basically ... I eat a lot of high protein stuff, and I eat a lot of sauerkraut. And let's just say that if that was Fat Tuesday, Fat Wednesday never came,” Vance said.

“So, my advice to you is that if you want to lose weight, call Bobby Kennedy. And if you want to enjoy what you eat, do not call Bobby Kennedy.”

At the press briefing, Vance also addressed several other topics, including the Iran war, oil and gas prices, inflation and Republican messaging ahead of the midterms.

What Is Sauerkraut?

Sauerkraut is traditionally a fermented food made from shredded cabbage and salt.

Fermentation occurs through Lactobacillus bacteria that naturally occur on the leaves of the vegetable. These bacteria feed on the sugar in the cabbage.

To make sauerkraut, the cabbage is submerged in a salty liquid created by combining it with its own juice. The bacteria consume the sugar and produce lactic acid, which helps preserve the food, prevent the growth of harmful organisms and create an environment where beneficial bacteria can grow.

The simple dish contains beneficial bacteria that can support gut health and overall well-being. It is also known to aid digestion and support immunity.

Health Benefits Of Sauerkraut

A 2025 study published in Applied and Environmental Microbiology suggested that fermented cabbage could help protect the gut, an essential part of overall health.

Researchers from the University of California, Davis, found that sauerkraut helped maintain the integrity of intestinal cells, while raw cabbage and brine did not.

Studies have also suggested that sauerkraut may have:

• Anti-inflammatory effects
• A role in regulating immune function
• Antioxidant properties
• Potential anticancer properties.

How Does Protein Help With Weight Loss?

During weight loss, protein can help preserve muscle and increase satiety. For muscle gain, however, protein needs to be paired with resistance training.

Dr Amit Prakash Singh, Consultant - Internal Medicine at CK Birla Hospital, Delhi, told HealthandMe that protein can help preserve muscle and improve satiety during weight loss, while muscle gain requires protein along with resistance training.

“Simply increasing protein without appropriate calories and exercise will not build muscle.”

How Much Protein Do You Need?

Most healthy adults need around 0.8 g/kg of protein per day. Regular exercisers and strength trainers may need 1.2–1.6 g/kg/day, depending on their goals, activity level, diet, age and health.

Low protein intake can contribute to muscle loss, weakness, poor recovery and slower healing. Protein supplements are usually unnecessary when the diet already provides enough protein.