While the number of highly processed foods have increased, the health stats have declined even further. While processed foods are to blame, there is another item that has been flying under the health raider, sodas. These fizzy drinks may not be a part of your daily life, but they are worse than you think! One of the biggest appeals of sodas and beverages is that sugary and fizzy taste of them. Because they are easier to consume and the sugary taste has an addictive effect, people buy more and more of it, without realizing that amount of sugar.

One thing that made people realize how much sugar they had been consuming was when videos of people boiling these fizzy drinks surfaced. Those videos showed that as soon as all the liquid vapored off, the residue was just burnt sugar.

Sugary drinks like sodas and, energy drinks are popular worldwide, but new research shows they're seriously harming our health. These drinks are linked to millions of new cases of diabetes and heart disease each year. Sadly, developing countries are hit the hardest. This study shows how big of a problem sugary drinks are globally and why we need to do something about it. It’s a call to action for better health worldwide.

Sugary Drinks, Diabetes, and Heart Disease

Sugary drinks are beverages with added sugars, like soda, juice drinks, and sweetened teas. While sales are down in some places, they're rising in others. Researchers studied millions of people across many countries and found a strong link between drinking these beverages and developing type 2 diabetes and heart disease. These drinks contribute to a significant number of new cases each year, especially in certain parts of the world. This means that cutting back on these drinks could greatly improve health globally.

Sugary drinks are quickly digested because they're liquid, causing a fast rise in blood sugar. They also pack a lot of calories without making you feel full, which can lead to overeating. Unlike other treats, they don't offer much nutrition besides sugar. This combination of factors can lead to weight gain, problems with how your body uses sugar (insulin resistance), and other health issues that increase the risk of diabetes and heart disease. It’s not just about the calories, but the type of calories and how our bodies process them.

Sodas have an addictive nature because the main ingredients are caffeine and sugar. The reason why people like consuming them is because they were built to trigger the release of dopamine in the brain. The hormone dopamine is a feel-good hormone that makes you feel happy and good, which makes you feel like consuming it more!

What We Can Do to Cut Back on Sugary Drinks

To protect our health, we should drink fewer sugary drinks. Healthier options include water, unsweetened tea or coffee, and sparkling water. Even diet soda is a better choice than regular soda, but it's best to limit those too. Reading labels is important to know what you’re drinking. Governments can also help by taxing sugary drinks, putting warning labels on them, and restricting their sale in places like schools. These actions can make a big difference in reducing consumption and improving public health. There are many ways you can avoid getting addicted to sugary drinks,

Avoid Using It As A Reward

When you give the position of a reward to things, you are actively making your brain think it is a good thing and that can trigger a dependence on it.

Don’t Use It To Make You Feel Happy

We all have days when you feel low and do not like how things are going, in days like those you feel like having a comfort food or drink, which can make it a crutch and is a one way street to addiction

Drink A Lot Of Water

Staying hydrated is one of the best ways to keep your addiction as bay, sometimes you may as well need some water to keep you straight and not stray from their path.

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.

Indian food is loved across the world—and this cuisine is not just popular for its curries but also for its street food. From gol gappas to samosas to the Indian version of Chinese food, there is so much that the streets offer, and at low prices as well. Yet, the one concern that prevails in the case of street food is cleanliness. Hygiene is rarely maintained when it comes to street food, and during summer, when food can spoil within hours, street food becomes riskier to eat. That being said, an expert has shared insights on the risks of eating street food in summer.

What are the risks involved with eating street food in summer?

Dr Saswata Chatterjee, Gastroenterologist—CK Birla Hospitals, CMRI, in an interview with Health and Me, shared insights on the health risks of eating street food in summer. The expert said that your cravings could lead to food poisoning and even gastroenteritis.

"Food poisoning and acute gastroenteritis (also referred to as 'gastro') have both risen dramatically during the summer months. Many of these illnesses result from poor street food hygiene practices. The hot weather allows for the rapid multiplication of bacteria such as E. coli, Salmonella, and Staphylococcus when they are present in food that has been inadequately protected from contamination and/or hygienically prepared (i.e. raw vs. cooked)," Dr Chatterjee explained.

Why does street food spoil fast?

On the one hand, street food is prepared fresh for immediate consumption. However, sometimes a day's leftovers are carried forward to the next day. Due to extreme heat and inadequate equipment for refrigeration, your favourite street foods are likely to spoil faster than they usually do.

Street food is popular with the public but generally lacks adequate temperature control and sanitary conditions. For example, cut fruit, chutneys, dairy products, and used cooking oil that has been reheated and recycled carry a much higher risk during the heat of summer. In addition, the water used in ice, making pani puris, or any beverage can be a significant source of contamination.

What are the symptoms of gastroenteritis?

Patients usually present with symptoms including, but not limited to, vomiting, diarrhoea, abdominal cramps, fever, and dehydration. Although most patients recover quickly from mild gastroenteritis, in some individuals — especially children, older adults, and those with impaired immunity — complications may lead to severe dehydration or even death.

Staying safe this summer

To prevent illness, raising consumer awareness and providing education are critical. In most cases, it is preferable to eat food that has been prepared in a hygienic manner. Hot, freshly cooked foods are better than cold foods or food that has been left out for long periods of time. It is also wise to avoid eating raw or pre-cut foods from open markets.

If you are craving street food, try making it at home in a more hygienic and controlled manner. Use cleaner and healthier ingredients and enjoy right away. Avoid storing these foods, and if you do, try healthier practices such as refrigeration at a safe temperature in a dry environment.