You are what you eat, and to science it is true. People live longer based on what they choose to eat. With such a thought, Canadians took on to a UK-based challenge of eating vegan for a month. The challenge is called Veganuary (Vegan + January). For many, it is not a hidden fact that eating less meat and more plants is good for our health and it can cut food-related emissions, which make up to a third of the greenhouse causing climate change. However, going vegan isn't really a smooth change, rather a big step. It means to revamp our entire diet.
The good news is, that there have been researches that prove that even relatively small substitutions of red meat with plant-based proteins like tofu, lentils and beans can add months, sometimes years to our expected lifespan. It can also make a noticeable dent in our carbon footprint.
As per 2018, only 7.1% of Canadians were vegetarian and 2.3% were vegan. Olivia Auclair, a research fellow at the University of Oxford, who researched on Canadian's eating habits told CBC that Canadians get 65% of their protein from animal sources. Only 5% of the protein comes from the high-protein plant-based sources. Some of these are also included in Canada's Food Guide.
It is true that eating habits, along with shopping habits are hard to change, this is why Auclair's research tried to bring people more in line with the food guide. The Canada Food Guide recommends lots of fruits, vegetables and whole grain, along with protein from both animal and plant sources.
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Her research was published last year in the journal Nature Food, titled Partial substitutions of animal with plant protein foods in Canadian diets have synergies and trade-offs among nutrition, health and climate outcomes, found that replacing half their red and processed meat would increase people's life expectancy an average of nine months, while cutting their diet-related carbon footprint by 25%.
For her research, she analyzed what 13,600 Canadians ate based on the Statistics Canada data from "food diaries" recorded by them in 2015. After that, she modelled what could happen if the same people substituted 25 to 50% of the red and processed meat they had been consuming with plant-based proteins. However, they did not change their poultry, fish or seafood intake.
The results were great, as mentioned above. In fact, there was more. The health benefits were double for men compared to women!
Men gained one full year of increased life expectancy, on average. This is also because men eat more red and processed meats and the climate benefits were also higher for men cutting down on the meat.
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In 2019, an international group of scientist recommended a planetary health diet, a plant-based diet rich in fruits, vegetables, legumes, nuts and whole grain, with small amounts of meat, dairy and fish, similar to what is recommended by the Canada Food Guide. The reason for such a recommendation was also to prevent 11 million deaths per year from processed meats and help keep greenhouse gas emission from food.
Another US study that looked at 200,000 US healthcare workers found that eating a plant-based diet could reduce a person's risk of dying by 30% from heart diseases, cancers, and respiratory diseases. Another 2021 Swedish study found a similar benefit, where it saw a 25% drop in mortality for those who adhere to a plant-based diets.
Deep-fried foods make hormonal imbalance worse in women dealing with PCOD. (Photo credit: AI generated)
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.
A PCOD-friendly diet emphasises whole, unprocessed foods that help regulate blood sugar and hormone levels.
Dr Wangnoo said that certain foods can worsen PCOD symptoms by contributing to insulin resistance, inflammation, and weight gain.
For your next cheat day, make an informed choice. (Photo credit: AI generated)
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.”
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.
If you are craving watermelon this summer, here's what you must know about the fruit. (Photo credit: AI generated)
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.
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.
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.”
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.
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.
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