So far, we have covered many different kinds of diets, including the Harvard Diet, the Paleo Diet, the Vestibular Migraine Diet, the Portfolio Diet and the F-Factor Diet. Another one that is on the list and something that people turn to for weight loss or help with digestive concerns is the Whole30 diet.

It is a strict 30-day elimination diet that cuts out alcohol, sugar, grains, legumes, dairy, and additives from your diet, straight for 30 days. It is advertised as a total lifestyle change, rather than a simple diet.

What is a Whole30 diet?

As the name suggests, it also focuses on a 30-day-long diet that promises a variety of health and emotional benefits. It was first developed in 2009 by two certified sports nutritionists who promoted it as a way to reset your metabolism and reshape your relationship with foods.

The Whole30 program is built on the idea that certain foods—like sugar, grains, legumes, alcohol, and dairy—may negatively affect your health and overall fitness. By removing these items from your diet, the program aims to help your body recover, reset, and achieve long-term health. Many people adopt this plan to lose weight, identify food intolerances, or improve their relationship with food.

What Is the Whole30 Diet?

The Whole30 diet is a strict, month-long elimination program that encourages eating minimally processed, whole foods while avoiding specific items believed to cause inflammation or disrupt hormones. This approach emphasizes a reset period where no deviations from the rules are allowed. The program claims to improve physical and emotional well-being by changing how you view food.

Unlike other diets, the Whole30 does not require calorie counting, portion control, or daily weigh-ins. Instead, weight tracking is only allowed on days 1 and 30 to keep the focus on overall health rather than just the scale.

How to Follow the Whole30 Diet?

For 30 days, participants completely avoid certain foods and focus on approved options. After this elimination phase, foods are gradually reintroduced to assess how they impact the body. This reintroduction phase helps identify triggers for bloating, skin issues, or other negative symptoms.

Adherence is key; any slip-ups mean starting the program over. The Whole30 encourages mindful eating and aims to reshape unhealthy food habits.

What are the benefits of this 30-day long elimination?

• Weight Loss: Though not the primary focus, many people report fat loss.
• Higher Energy Levels: Improved food choices may combat fatigue.
• Better Sleep: Whole foods can contribute to restful sleep.
• Reduced Cravings: Eliminating sugar and processed foods may lower cravings.
• Improved Athletic Performance: A focus on nutrient-dense foods supports active lifestyles.

Despite these claims, there is no scientific evidence directly supporting the benefits of the Whole30 diet.

What is allowed?

• Proteins: Chicken, turkey, fish, and eggs.
• Fruits and Vegetables: Fresh, dried fruits, and all vegetables.
• Nuts and Seeds: Except peanuts (considered legumes).
• Fats: Olive oil, ghee, avocado oil, and animal fats.

What is not allowed?

• Sugar and Sweeteners: Including honey and artificial sweeteners.
• Alcohol: All types of beer, wine, and spirits.
• Grains and Legumes: Wheat, rice, lentils, and soy products.
• Dairy: Milk, yogurt, cheese, and other dairy products.
• Processed Additives: MSG, carrageenan, and sulfites.

Even creating “healthy” versions of indulgent foods like paleo pancakes or cauliflower pizza is discouraged.

What happens after you have completed your 30-day routine?

After completing the 30-day elimination period, the reintroduction phase begins. Foods are added back one group at a time, allowing participants to observe how their body reacts. For example, dairy might be reintroduced on day 1, followed by three days of Whole30 eating. This process helps pinpoint food sensitivities and identify which items to avoid in the future.

Not too long ago, Indore made headlines in water contamination case where a 67-year-old woman, identified as Parvati Bai Kondla also showed signs of Guillain-Barré syndrome. Bacteria like E coli. and Klebsiella were found in the water sample of Bhagirathpura, the epicentre of water contamination.

Indore's Bhagirathpura is again on the news, this time for food contamination.

Indore Food Contamination: What Happened?

Six people have been admitted to a hospital after they consumed contaminated food in Bhagirathpura. At a birthday party in Bhagirathpura on a late Saturday night, 60 people ate the food and some of them developed health problems. Chief Medical and Health Officer (CMHO) Dr Madhav Hasani stated on Monday.

Bhagirathpura was the epicentre of water contamination that claimed 22 lives earlier. The minister said that affected individuals were treated and as a precaution, six of them were admitted to the Government Maharaja Yashwantrao Hospital.

Indore Municipal Corporation Commissioner Dilip Kumar said, “We have found that in case of the construction of the toilet, no safety tank was constructed beneath it. We are also probing the other lapses.”

As per the official statement, all patients are doing well after the treatment.

Indore Food Contamination: What Happened In Indore Before?

Earlier in January, Mayor Pushyamitra Bhargav reported that due to lapses in civic infrastructure. Investigation revealed that a toilet constructed directly above a main drinking pipeline near a police outpost, without a mandatory safety tank resulted in the sewage mixing with drinking water.

Read: Sewage Mixing With Drinking Water Kills 7 in Madhya Pradesh’s Indore, Over 100 Remain Hospitalized

Speaking to The Indian Express, Indore Municipal Corporation Commissioner Dilip Kumar said, “We have found that in case of the construction of the toilet, no safety tank was constructed beneath it. We are also probing the other lapses.”

What Is E. Coli Bacteria?

Escherichia coli, commonly known as E. coli, refers to a group of bacteria that naturally live in the intestines of humans and animals. Most of these strains are harmless and even play a role in digestion. However, certain types can trigger illness when they enter parts of the body where they do not belong or release harmful toxins.

These disease-causing strains attach themselves to body cells and produce toxins, leading to infection and inflammation.

What Is Guillain-Barré syndrome?

Guillain-Barré syndrome is a rare autoimmune condition in which your immune system attacks your peripheral nerves, leading to symptoms like numbness, tingling, and muscle weakness that progress to paralysis. However, with treatment, most people fully recover from the condition.

Doctors say GBS occurs at any age, but it most commonly affects people between 30 and 50 years of age.

Guillain-Barré syndrome is rare. About 100,000 people worldwide develop GBS every year. To put that into perspective, the world population is about 7.8 billion. That means healthcare providers diagnose GBS in about 1 in 78,000 people each year.

Branded as a health drink, Horlicks has come under the scanner in Odisha as the government raised alarm over the growing incidence of food adulteration. On Monday, Odisha's Health Minister Mukesh Mahaling revealed that adulterated batches of Horlicks were seized from multiple districts. He raised serious concerns over food safety across the state.

This came in the backdrop of Congress MLA Tara Prasad Bahinipati asking for clarification on reports of food adulteration. The attention was focused on the everyday food products consumed by households.

Also Read: Fact Check: Should You Change Your Underwear In Every 6 Months?

Horlicks Controversy: Adulteration In 'Health' Drink

Mahaling responded to MLA Bahinipati's query in the Assembly and said that batches of Horlicks have been seized from Baugh and Dhenkanal districts. Furthermore, other reports of confiscation also came form Jagatsinghpur and Mayurbhanj.

Officials have conducted inspections and seized suspect stock during routine checks, however, the Minister did not specify the exact quantity of the adulteration involved, neither the nature of adulteration was revealed.

This has triggered concerns among the consumers who are parents of young children and elderly citizens who regularly rely on health drinks like Horlicks for nutritional supplements.

Horlicks Controversy: Adulteration In Other Food Items

The Minister said that adulteration is not just limited to packaged health drinks, but has affected a wide range of commonly consumed food items:

• Chhena
• Curd and milk
• Bread
• Spices
• Chhatua
• Sauces
• Soybeans
• Ghee
• Salt
• Sugar
• Papad
• Chocolate
• Maida

As per the Health Department, some samples were found to contain harmful and toxic substances, and severe levels in Khurda district. The Health Minister said that the department has intensified inspections, raids and enforcement measures to curb the malpractice and safeguard public health.

Read: Bacteria Found in Amul Milk Pouches, Officials Urge Pasteurization

'Health' and 'Nutritional' Drink Controversy Case Study

In 2023-24, a controversy on Bournvita, which is marketed as a health drink began when influencer Revant Himatsingka of Food Pharmer alleged in a viral video that the drink contained excessive sugar, which is approximately 50 per cent by the weight. He also said that the drink contained harmful additives and that it contradicted from the marketing of it as a health drink.

Afterwards, a legal notice was sent to Mondelez-owned Cadbury and Bournvita reduced its added sugar content by 14.4 per cent and faced regulatory orders to remove the "health drink" tag from its packaging.

Trying to cut back on sugar does not mean you have to give up fruit. Many people assume fruits are automatically “too sugary,” especially if they taste sweet. In reality, quite a few fruits are naturally low in sugar while still packed with fiber, vitamins and hydration. The trick is choosing wisely.

Here are some delicious fruits that satisfy your sweet tooth without sending your sugar intake soaring.

Citrus Picks That Barely Have Any Sugar

If your goal is minimum sugar, citrus fruits are a great place to start.

Lemons and limes top the list. They are intensely sour for a reason. A lime contains roughly 1 gram of sugar and a lemon about 2 grams. Add them to water, salads or chutneys for flavor without sweetness overload.

Grapefruit is another excellent option. Half a grapefruit has just around 10 grams of sugar and works perfectly as a refreshing breakfast fruit.

Oranges taste sweet but are still moderate in sugar. One medium orange contains about 14 grams along with a strong dose of vitamin C, making it a far better snack than packaged juice.

Berries: Naturally Sweet And Light On Your Body

Berries are among the best fruits for people watching blood sugar.

Raspberries have just over 5 grams of sugar per cup and a lot of fiber, which helps you feel full longer.

Strawberries come next. A full cup contains about 7 grams of sugar and more vitamin C than many citrus fruits.

Blackberries also sit at roughly 7 grams per cup and bring powerful antioxidants to the table. They are filling, tart and ideal for evening snacking.

Fruits That Hydrate You

Some fruits taste dessert like but are mostly water.

Watermelon is a summer favorite and surprisingly light. One cup contains under 10 grams of sugar and plenty of hydration.

Cantaloupe is slightly higher but still reasonable at under 13 grams per cup. It is rich in vitamin A and works well as a cooling midday snack.

Everyday Fruits That Help You Stay Balanced

You do not need exotic produce to eat smart.

Peaches contain less than 13 grams of sugar in a medium fruit and satisfy dessert cravings naturally.

Kiwis have around 6 to 7 grams per fruit and offer a strong vitamin C boost.

Avocado, also makes it to the list, it is technically a fruit and one of the lowest in sugar overall at about 1 gram in a whole fruit. Its healthy fats keep you full for hours.