Need Expert Advice?Our Gurus Can Help

Answered on Feb 01, 2026

Asked by Anonymous - Jan 16, 2026Hindi

Why does Indian thali make you sleepy? Whenever I eat a typical Indian lunch with rice, two rotis, sabzi, dal, and something heavy like paneer gravy or aloo, I start feeling extremely sleepy within 20 to 30 minutes. My head feels heavy, my concentration drops, and all I want is a quick 10-minute nap. This post-lunch sleepiness happens almost every working day. But when I try eating a very light lunch like just fruits or a salad I don’t feel drowsy. Instead, I feel hungry again by 3 pm and end up snacking on biscuits, tea, or other unhealthy foods. So it feels like a no-win situation: heavy lunch makes me sleepy, while light lunch makes me hungry. Is this kind of sleepiness after lunch normal, or is it a sign that something is wrong with how I’m combining foods? Does eating too much rice, oily sabzi, paneer gravies, or sugary items directly affect energy levels and cause the afternoon energy crash? Why does an Indian thali often lead to a post-lunch slump, especially

Ans: A standard thali is high in carbohydrates, fat, volume and low in fiber. The reasons for post-meal drowsiness is as blood sugar rises, your body releases insulin, blood sugar drops again and you feel sleepy, foggy, and low?energy. High fat slows digestion, so your body diverts blood flow to the digestive system which makes you feel sleepy. Rice and roti are both starches and increase the load. Sugary items worsen the blood sugar spikes and make you feel more sleepy. A lighter but balanced meal (not just fruits/salad) will help you stay alert and avoid mid?afternoon cravings.

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Answered on Feb 01, 2026

Asked by Anonymous - Jan 16, 2026Hindi

In our housing society, whenever the ladies sit together for evening chit-chat, the topic of ghee always turns into a big debate. Some of them say ghee is very healthy, especially homemade ghee. They claim it helps digestion, keeps the skin glowing, and is even good for children and older people. One aunty even says, 'Beta, one teaspoon of ghee every day is like medicine.' But then there are others who immediately argue the opposite. They say ghee is nothing but fat, and that eating it daily will increase cholesterol, weight, and worsen heart problems. One of my neighbours keeps telling everyone, 'Avoid ghee completely if you want to lose weight,” while someone else says, 'Arre, without ghee, food has no strength.' Last week, my friend added ghee to her roti and another lady told her she was inviting weight gain. But on the same day, another friend told me that her nutritionist sister advised her to include ghee daily. Is ghee really healthy, or is it something we should eat in very small amounts?

Ans: Ghee is healthy in some ways, but only in moderation. It is rich in fat?soluble vitamins (A, D, E, K) and some studies associate with potential anti?inflammatory benefits. However, ghee is still pure fat, and most of that fat is saturated fat. 1–2 teaspoons of ghee per day can fit comfortably into a balanced diet. It’s a traditional fat with some benefits, but like all saturated fats, it’s best enjoyed in small, intentional amounts. Use it for flavor, not as the main cooking fat.

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Answered on Feb 01, 2026

Asked by Anonymous - Jan 28, 2026Hindi

Hello Komal, I am a 45-year-old working professional who eats outside food at least 4–5 times a week due to work commitments. Despite trying to choose “healthy options,” my cholesterol levels have increased. Could you guide me on what hidden dietary factors might be contributing to this and how I can manage cholesterol while frequently eating out?

Ans: Cholesterol can rise even when you choose “healthy” restaurant meals due to hidden saturated fats like butter or ghee brushed on top, cream?based sauces. Most restaurants use palm oil or partially hydrogenated oils which are high in saturated and trans fats. High sugar intake can raise triglycerides and indirectly affect cholesterol. Choose cooking methods wisely. Opt for grilled, steamed or baked; build your plate around fiber; choose lean proteins; be mindful of dressings and sauces and keep an eye on beverages.

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Answered on Feb 01, 2026

Asked by Anonymous - Jan 28, 2026Hindi

I’ve noticed that many people recommend skipping dinner or eating very light meals at night for weight loss. Is skipping dinner actually beneficial, or can it negatively affect metabolism and sleep? What would you recommend as an ideal dinner for someone trying to lose weight?

Ans: Skipping dinner might reduce calorie intake for some people, but it often comes with trade?offs like increased hunger later, sleep disruption, or higher cravings the next day. Some people who follow structured time?restricted eating (like early dinners) may find it helpful. A light, balanced dinner eaten earlier tends to work better for most people. Focus on protein + vegetables, with optional whole grains depending on your hunger and activity level.

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Answered on Feb 01, 2026

Asked by Anonymous - Jan 28, 2026Hindi

I drink packaged fruit juices thinking they are a healthier alternative to soft drinks. However, I’ve recently been told that they may not be as healthy as they claim. From a nutrition point of view, how do packaged juices compare with whole fruits, and should they be avoided completely?

Ans: Packaged fruit juice sounds healthy, but nutritionally it behaves much more like a sweetened beverage than like whole fruit. Packaged juices (even “100% juice”) have no fiber with nutrient loss during processing, generally contain added sugar, high?fructose corn syrup, flavors and preservatives. You can have them in moderation. Go for healthier alternatives like whole fruits (best option), freshly squeezed juice (still lacks fiber but fewer additives), smoothies (retain fiber if blended, not strained)
or infused water (fruit flavor without sugar).

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Answered on Feb 01, 2026

Asked by Anonymous - Jan 28, 2026Hindi

Many diet plans focus heavily on protein intake, but I worry about the long-term impact on kidney health. For an average adult who is not into heavy workouts, how much protein is actually required, and what are safe, balanced sources of protein?

Ans: The standard Recommended Dietary Allowance (RDA) for healthy adults who are not doing heavy strength training is about 0.8 grams of protein per kilogram of body weight per day. Moderate protein intake is safe. The kidneys can handle normal metabolic waste from protein. If you have no kidney issues, normal protein intake is not considered harmful. But extreme high?protein diets (e.g., 150–200 g/day) offer no benefit for non?athletes and may not be ideal long?term. Include more plant proteins like lentils,
beans (black, kidney, chickpeas), tofu and soy products, nuts and seeds and choose lean animal proteins like fish, skinless poultry, eggs, low?fat dairy (yogurt, milk, cottage cheese). Spread protein across meals rather than eating large amounts at once.

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Answered on Feb 01, 2026

Asked by Anonymous - Jan 28, 2026Hindi

I am confused about the growing trend of “sugar-free” and “no added sugar” products available in the market. Are artificial sweeteners and sugar substitutes safe for daily consumption, especially for people without diabetes? What should one look for on labels before buying such products?

Ans: Based on credible medical sources, artificial sweeteners are generally considered safe for healthy adults when used in moderation. Potential concerns to be aware of include digestive discomfort, long?term health effects like weight gain, stroke, etc, however, more research is needed to justify such claims. While looking at labels, identify the type of sweetener used, whether natural sugars may still be present, very small serving sizes are used to qualify for “sugar-free” claims. Labels can give a misleading sense of being “healthy.” Artificial sweeteners can be a short?term tool, but long?term habits matter more.

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Answered on Feb 01, 2026

Asked by Anonymous - Jan 28, 2026Hindi

I start my day with tea on an empty stomach because I feel it helps me wake up. However, I’ve heard that this habit may affect digestion and nutrient absorption. Is having tea first thing in the morning harmful, and what would be a healthier way to begin the day?

Ans: Many people start their day the same way and find drinking tea a comforting way to wake up. Based on general medical information, having tea on an empty stomach isn’t necessarily dangerous for everyone, but it can cause digestive discomfort or affect nutrient absorption for some people. Tea has a diuretic effect, and after a full night without fluids, this can contribute to morning dehydration. It is advisable to have a light snack which can buffer your stomach prior to drinking tea. Drink water first and have your regular tea after breakfast or 20–30 minutes later.

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Answered on Feb 01, 2026

Asked by Anonymous - Jan 28, 2026Hindi

I’m trying to follow a disciplined eating routine during the week, but I tend to overindulge on weekends, which affects my progress. How can one maintain a healthy balance between discipline and enjoyment without feeling guilty or sabotaging long-term health goals?

Ans: Finding that balance between structure and enjoyment is something a lot of people wrestle with, and it’s completely understandable that weekends feel trickier. Long?term progress comes from overall trends, not isolated days. Instead of seeing weekends as “off,” you can plan small, enjoyable foods throughout the week. This can reduce the feeling of deprivation that often leads to overindulgence later. Notice the triggers behind weekend overeating and focus on how you want to feel, not just what you want to eat. Adding other forms of enjoyment — time outdoors, hobbies, social connection — can naturally reduce the urge to overindulge.

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Answered on Jan 15, 2026

Asked by Anonymous - Dec 03, 2025Hindi

26 from Pune. I've been trying to lose weight for months, but it's been a real struggle. Even though I've cut down on rice, sweets, and fried food, the numbers on the scale hardly move. Some people say it's because I'm not eating enough, others say I should avoid carbs completely. I don't even know what's right anymore. Is there a healthy way to lose weight without feeling tired and hungry all the time? And how do I know if my metabolism has actually slowed down?

Ans: I understand how you feel stuck when the scale doesn’t move despite cutting back on obvious “problem foods.” Healthy weight loss isn’t about eliminating entire food groups or starving yourself. It’s about creating a sustainable calorie balance, protecting your metabolism, and finding the right mix of food, movement, and lifestyle. Cutting rice, sweets, and fried food helps, but if overall calories are still high (large portions, hidden oils, snacks), weight loss stalls. Eating too little can backfire — your body adapts by slowing energy expenditure, making fat loss harder. If you’re not eating enough protein or doing strength training, you may lose muscle, which lowers metabolism. A healthy way to lose weight is by adapting to a balanced, protein-rich diet with controlled portions, strength training, good sleep, and stress management without feeling tired or deprived.

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Answered on Jan 15, 2026

Asked by Anonymous - Dec 03, 2025Hindi

I was recently diagnosed with borderline diabetes, and my doctor said I need to control my diet. But honestly, it's very hard in our Indian households where every meal has rice, roti, and something sweet after lunch. I don't want to completely give up traditional food. How can I manage my sugar levels and still eat our normal home food without feeling like I'm on a strict diet all the time?

Ans: Indian meals are deeply cultural and comforting, and it’s not realistic (or enjoyable) to cut them out completely. The good news is you can manage borderline diabetes without giving up traditional food by making smart adjustments in portion, timing, and combinations. It’s less about restriction and more about balance. Choose whole grains like multigrain atta, jowar, bajra, ragi, or brown rice and mix with protein & fiber like rice/roti with dal, sabzi, and salad. Replace gulab jamun/halwa with fruit-based desserts (baked apple, fruit chaat, dates in moderation). Replace gulab jamun/halwa with fruit-based desserts (baked apple, fruit chaat, dates in moderation). Eat smaller meals more often, stay hydrated and exercise regularly.

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Answered on Jan 15, 2026

Asked by Anonymous - Dec 03, 2025Hindi

I live in Dehradun. I have Type 2 diabetes and work in an office where there's always tea and biscuits going around. It's so tempting, and I often give in thinking 'just one won't matter'. But later I feel guilty. What kind of healthy snacks or tea-time options can I keep at my desk that won't spike my sugar levels but still satisfy cravings?

Ans: That’s such a relatable challenge! I completely understand the temptation when biscuits are always around! The good news is you can absolutely enjoy tea-time without guilt if you keep diabetes-friendly snacks handy. The trick is to choose options that are low in refined carbs, high in fiber or protein, and portion-controlled so they satisfy cravings without spiking blood sugar. Include roasted chana (gram), unsalted nuts (almonds, walnuts, pistachios), seeds mix (flax, pumpkin, sunflower), roasted makhana (fox nuts) or low GI fruits like apple or guava slices paired with a few nuts, cucumber/carrot sticks with dips like hummus or hung curd.

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Answered on Jan 15, 2026

Answered on Jan 15, 2026

Question by Hemantkumar - Dec 03, 2025Hindi

Many of my friends in college have started doing intermittent fasting, and they keep talking about how effective it is for weight loss. Some of them say they've lost 4–5 kilos in just a few weeks by skipping breakfast and eating only between 12 PM and 8 PM. Seeing their results, I also started feeling tempted to try it. But I've been recently told that my blood sugar levels are a bit high, and I might be pre-diabetic. That's why I'm confused and a little scared. On one hand, everyone says intermittent fasting helps control weight and improves metabolism, but on the other hand, I keep reading that people with diabetes shouldn't stay hungry for long hours because it can cause a sugar drop. So I don't know what's true anymore. Is intermittent fasting actually safe for someone who has early signs of diabetes, or is it something I should completely avoid? And if it's risky, is there a safer way to manage my weight without harming my sugar levels?

Ans: Intermittent fasting can help with weight loss and improve insulin sensitivity in people with prediabetes, but it must be done cautiously and under medical supervision. Research shows fasting windows like 14–16 hours may lower blood sugar and reduce diabetes risk, but skipping meals without monitoring can cause dangerous sugar drops, especially if you’re already pre-diabetic. A safer approach is a balanced diet with controlled portions, higher protein, whole grains, and regular activity.

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Answered on Jan 15, 2026

Asked by Anonymous - Dec 03, 2025Hindi

I recently entered menopause, and I’ve noticed my weight going up no matter what I eat or how careful I try to be. Earlier, if I skipped sweets for a week or reduced portions, I could see a small difference, but now it feels like nothing works. My metabolism seems to have completely slowed down, and I also experience sudden mood swings, bloating, and fatigue. It’s quite frustrating because I’m eating mostly home food — chapati, sabzi, dal, very little oil — and I even try to go for walks regularly. Still, my clothes have become tighter and I feel more irritable than before. Some friends say it’s just hormonal and can’t be helped, while others suggest cutting carbs or going on a high-protein diet. But I’m not sure what’s safe or sustainable at this stage. Is there a specific kind of diet that can help women during menopause manage their weight, energy levels, and mood swings without feeling constantly hungry or deprived?

Ans: During menopause, weight gain and fatigue are common due to hormonal changes and a slower metabolism, but the right diet can help. A balanced approach is beneficial, such as a Mediterranean-style diet or a modified high-protein plan that emphasizes whole grains, lean protein, healthy fats, and plenty of vegetables. This supports weight management, stabilizes mood, and boosts energy without leaving you hungry. Pairing this with strength training, good sleep, and stress management can help you manage weight, energy, and mood swings sustainably.

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Answered on Jan 15, 2026

Asked by Anonymous - Dec 03, 2025Hindi

Everyone talks about CLEAN EATING these days, but I'm not sure what it actually means. Does it mean avoiding all packaged foods, or just choosing the right kind?

Ans: Clean eating doesn’t mean avoiding all packaged foods. It’s about choosing foods that are minimally processed, nutrient-dense, and close to their natural state. It includes limiting sugary snacks, refined grains, fried foods, etc. and focusing on whole foods like fruits, vegetables, lean proteins, whole grains, nuts, seeds, and healthy fats. Packaged foods can fit into clean eating if they’re simple, whole, and free from excessive additives, sugar, or preservatives.

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Answered on Jan 15, 2026

Answered on Oct 28, 2025

Asked by Anonymous - Oct 12, 2025Hindi

Hello Sir, My uncle is 70 years old and a chronic diabetic, but his sugar levels are are always between 100/120. he is taking oral medicine (and not on to Insulin) For the past 4 months he had unriary infections and was taking antibiotics. Last couple of days the sugar falls alarmingly low, like around 40 and needs to consume sugar or something to boost the levels. Even after eating it is only around 80, 90 like that. Why is this happening and what do you advise?

Ans: Your uncle’s sudden drop in blood sugar could be due to interactions between his diabetes medication and the antibiotics he’s been taking, or changes in his overall health status. Consult his doctor immediately. His medication regimen may need to be adjusted or simplified. Monitor his blood sugar frequently.

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Answered on Oct 22, 2025

Question by Sayak - Jul 20, 2025Hindi

Madam I am 19 years old male . I have been diagnosed with fatty liver . My height is 174 cm and weight is 82 kg so what should be my ideal weight and how to reduce it ?

Ans: For your age and BMI, a target of around 70 kg would be a good goal to aim for gradually. Fatty liver (non-alcoholic fatty liver disease or NAFLD) occurs when excess fat builds up in the liver. For an effective diet plan focus low-glycemic carbs are brown rice, oats, millets, quinoa and lean proteins like eggs, fish, chicken breast, tofu, dals. Include healthy fats from nuts, seeds, olive oil (in moderation) and fiber-rich veggies like spinach, broccoli, carrots, beans etc. Avoid sugary drinks and snacks, fried and processed foods and excess white rice, maida, and red meat. Stay hydrated.

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Answered on Oct 22, 2025

Question by Narayanan - Jul 15, 2025Hindi

Can u pl suggest a diet chart for me. 67 years hba1c 8.8 . Thanks

Ans: At age 67 with an HbA1c of 8.8%, a diabetes-friendly diet should focus on low-glycemic foods, consistent meal timing, and balanced nutrition to help lower blood sugar levels and reduce complications. Limit refined carbs like white rice, maida, sugary snacks, choose low-GI foods like millets, legumes, non-starchy vegetables. Stay well hydrated. Light walking or yoga after meals helps glucose control. Include leafy greens (spinach, methi), turmeric and cinnamon, nuts and seeds and whole grains (ragi, oats, barley) and legumes and pulses.

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Answered on Oct 22, 2025

Question by Chandrika - Jul 18, 2025Hindi

I want to know how to deal with dawn phenomenon which increases the sugar very high for a Type 1 diabetic

Ans: To manage the dawn phenomenon in Type 1 diabetes, consider adjusting insulin timing or dosage, using an insulin pump with programmable basal rates, and modifying evening meals and activity. Continuous glucose monitoring (CGM) is key to identifying patterns and tailoring treatment. Track glucose levels at bedtime, 3 a.m., and upon waking. If using injections, consider switching to ultra-long-acting insulin or splitting doses to extend coverage. Late-night snacks can elevate glucose overnight. Increase protein-to-carb ratio at dinner. Choose low-GI foods to reduce overnight spikes. Work closely with your endocrinologist or diabetes educator to fine-tune your plan.

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Answered on Oct 22, 2025

Question by akshat - Jul 18, 2025Hindi

Hi I Am 38 years old with weight around 123 kgs. Have been living a sedentary lifestyle till now! I started walking 5000 steps 50 days back and have gradually progressed to walking around 11-12000 steps on daily basis. I am feeling good and a little light but that might just be psychological.. Have lost around 9 kgs. What more can i do to increase the effect of walking and how do i manage my calf pain?

Ans: Losing 9 kg in 50 days is a strong start, and feeling lighter is both a physical and psychological win. To continue losing weight and improving fitness, add intensity gradually, incorporate strength training, and focus on protein-rich meals, whole grains, and fiber to stay full and preserve muscle. Calf pain is common when increasing activity. Apply ice packs post-walk for 10–15 minutes, do warm-up and cool down stretches and check footwear.

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Answered on Oct 22, 2025

Asked by Anonymous - Jul 24, 2025Hindi

In planning a long-term, healthy diet, how do I balance the need for nutrient variety and glycemic control with cultural preferences say, traditional Indian meals heavy in grains or milk tea?

Ans: You can balance glycemic control and nutrient variety with traditional Indian meals by modifying portion sizes, choosing low-GI ingredients, and diversifying your plate with fiber, protein, and healthy fats without giving up cultural favorites like grains or milk tea. Include lentils, legumes, and pulses for protein and fiber. Add leafy greens, cruciferous vegetables, and use healthy fats like mustard oil, ghee (in moderation), and nuts. Healthy swaps can include ragi or oats dosa with sambar and chutney, whole wheat with veggie stuffing; etc.

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Answered on Oct 22, 2025

Asked by Anonymous - Jul 24, 2025Hindi

Hello Komal, I've noticed that whenever I'm stressed, I end up overeating - especially sweets and fried snacks. I know what's healthy, but I just can't control myself during anxious times. Could you help me with a structured eating plan or tips that address emotional eating patterns?

Ans: Emotional eating is a coping mechanism where food—especially high-fat, high-sugar comfort foods—is used to soothe stress, anxiety, or boredom. To help you reduce impulsive eating, eat every 3–4 hours to prevent blood sugar dips that trigger cravings. Each meal should include protein foods, healthy fats, complex carbs and fiber-rich veggies. Drink 2–3 liters of water daily. Recognize the triggers; eat slowly, without screens. Try dates, dark chocolate, or fruit with nut butter for sweet carvings and healthy snacks like trail mix, yogurt, boiled eggs; etc.

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Answered on Oct 22, 2025

Asked by Anonymous - Jul 24, 2025Hindi

Hi Komal, I've noticed that a lot of Indian teenagers and young adults, especially girls, are now following Korean beauty and diet trends - things like glass skin routines, kimchi, Korean diet plans, and even intermittent fasting popularized by K-pop idols. From a nutritionist's point of view, do you think these trends are suitable or sustainable for Indian body types, climate, and nutritional needs? Could blindly copying such foreign routines cause more harm than good, especially among teens?

Ans: Blindly adopting Korean beauty and diet trends may not be suitable or sustainable for Indian teens due to differences in climate, genetics, and nutritional needs. Korean diets are often low in dairy and high in fermented foods like kimchi, which may not suit Indian digestive systems accustomed to spices, grains, and dairy. Indian teens may have different metabolic rates and nutrient absorption patterns. Korean skincare routines are designed for temperate climates. In India’s humid or dry regions, layering multiple products can clog pores or cause irritation. Korean diet plans often emphasize calorie restriction and minimal fat, which may not meet the nutritional demands of growing adolescents in India. This can lead to deficiencies in iron, calcium, and protein. Kimchi and similar items can support gut health, but should be introduced gradually and balanced with Indian staples like curd or buttermilk. Products with niacinamide, hyaluronic acid, and green tea can be effective, but routines should be simplified and tailored to Indian skin types and weather.

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Answered on Oct 22, 2025

Asked by Anonymous - Jul 24, 2025Hindi

Dear Komal, with instant noodles becoming a regular part of many teenagers and young adults diets, often replacing balanced meals, I'm concerned about their long-term health effects. These products are typically high in sodium, fats, and additives, with little nutritional value. From a dietary perspective, how harmful is frequent consumption of such processed foods? Also, could you suggest healthier alternatives that offer a similar taste experience but are more nutritionally balanced?

Ans: Frequent consumption of instant noodles can contribute to poor diet quality and increase risks of metabolic syndrome, high blood pressure, and nutrient deficiencies. They’re typically low in protein, fiber, vitamins, and minerals, which can lead to nutrient deficiencies if consumed frequently. Many varieties contain hydrogenated oils and preservatives, which may negatively impact cholesterol levels and overall health. Relying on instant noodles often means skipping more balanced meals, leading to poor overall diet quality. Healthier options include whole-grain or brown rice noodles or sweet potato noodles. Soba noodles or shirataki noodles are also good alternatives as they are very low in calories and carbs and rich in protein and fiber.

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Answered on Oct 17, 2025

Asked by Anonymous - Jul 24, 2025Hindi

Dear Komal, while matcha has gained popularity for its antioxidant properties and supposed metabolism-boosting effects, it can be expensive or less accessible for many people. For those who are unable to include matcha in their routine, are there any Indian or more affordable alternatives that offer similar health benefits - such as improved energy levels, detoxification, or support for metabolism? I would appreciate your recommendations on natural substitutes that can be easily included in a typical Indian diet.

Ans: India offers several affordable, natural alternatives to matcha that support energy, detoxification, and metabolism. These include moringa, turmeric milk, buttermilk, and herbal teas, all easily integrated into a typical Indian diet. Add greens like spinach or amla to your breakfast smoothies. Use buttermilk or lemon water as mid-morning or post-lunch refreshers.

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Answered on Oct 17, 2025

Asked by Anonymous - Jun 27, 2025Hindi

Mam, I wanted to gain some weight what should be my diet for the day

Ans: Gaining weight in a healthy way means focusing on nutrient-dense, calorie-rich foods that support muscle growth, energy, and overall wellness. Eat every 3–4 hours by including 3 main meals and 2–3 snacks daily. Increase calorie intake by adding healthy fats like nuts, seeds, ghee, and avocado. Prioritize protein with eggs, paneer, lentils, chicken, tofu—essential for muscle gain.
Choose whole carbs with brown rice, oats, sweet potatoes, whole wheat breads and add smoothies and shakes. Do resistance training and stay hydrated.

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Answered on Oct 17, 2025

Question by Vedabrat - Jun 26, 2025Hindi

Namaste I am gone through mouth cancer surgery last Oct, my present weight is 58Kg, height is 167cm, I want to be 70Kg in next few months of time. Please prescribe for a better diet for this. Thank You

Ans: Thank you for sharing your journey. You've shown incredible strength. At 167 cm and 58 kg, your BMI is around 20.8 which is within the normal range, but gaining to 70 kg will help rebuild strength and energy, especially after cancer treatment. Eat every 3–4 hours and include 3 main meals and 2–3 snacks daily. Prioritize calorie-dense, nutrient-rich foods, focus on whole foods with healthy fats, proteins, and complex carbs. Support tissue repair by including anti-inflammatory and immune-boosting nutrients.
Stay hydrated.

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Answered on Oct 17, 2025

Asked by Anonymous - Jun 17, 2025Hindi

I'm a teenager, who's experiencing constant hair fall and now I have dandruff(and is dandruff really caused due to stress), please guide me on how to grow my hair again healthier and stronger (i have medium, straight long hair and medium to high porosity level hair). I'm frm a middle class family so they don't prioritize on something this to take me to doctors

Ans: To regrow healthier, stronger hair, focus on nutrient-rich foods and scalp care. Stress can trigger or worsen dandruff by disrupting your immune system and increasing oil production on the scalp. Your hair needs protein, iron, zinc, biotin, omega-3s, and vitamins A, C, D, and E to grow strong and stay anchored in the scalp. Avoid sugary snacks and sodas, excess dairy and junk food.

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Answered on Oct 17, 2025

Asked by Anonymous - Jul 06, 2025Hindi

Hi..my age is 48 ..having thyroid and going in the phase of menopause..inam always feeling low , lethargic , heaviness in the body,weight is also increasing though I am not eating that much ..pls suggest me what can I do and the food I should intake so that my weight should not shoot up..thanku

Ans: Many women experience weight gain, fatigue, and mood changes during menopause and with thyroid issues. The key is a holistic approach combining nutrition, movement, and medical support. Both menopause and hypothyroidism cause hormonal shifts that slow metabolism, reduce muscle mass, and increase fat storage, especially around the abdomen. These changes also affect mood, energy, and sleep, making weight management harder even with a modest diet. Focus on nutrient-dense, anti-inflammatory foods that support hormone balance and metabolism. Include lean proteins like chicken, eggs, tofu, lentils; healthy fats from avocados, olive oil, nuts, seeds; complex carbs from quinoa, oats; and limit vegetables like broccoli, kale, cauliflower if you have iodine deficiency. Selenium & zinc foods like brazil nuts, pumpkin seeds, seafood support thyroid function. Exercise regularly and stay hydrated.

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Answered on Oct 17, 2025

Question by esakirfan - Jul 27, 2025Hindi

Iam diabetic since 3years my age now is 44 what should I do to maintain glucose levels

Ans: To maintain healthy glucose levels at age 44 with type 2 diabetes, focus on a balanced diet, regular physical activity, stress management, and consistent medication use. Monitoring your blood sugar daily is also essential. Opt for whole grains (brown rice, oats), legumes, non-starchy vegetables (spinach, broccoli), and fruits like berries and apples. Avoid white bread, sugary drinks, sweets, and processed snacks. Include chicken, fish, tofu, eggs, and lentils to stabilize blood sugar and support muscle health. Exercise regularly and stay hydrated.

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Answered on Oct 17, 2025

Asked by Anonymous - Jun 21, 2025Hindi

Is Indian gussberry powder ( amla) helpful in hair regrowth...?

Ans: Yes, Indian gooseberry powder (amla) may help promote hair regrowth by nourishing the scalp, strengthening hair follicles, and reducing hair fall, though scientific evidence is still limited and mostly anecdotal. Amla contains high levels of vitamin C and antioxidants. Its anti-inflammatory and antimicrobial properties may help reduce dandruff and scalp irritation. It is also known to slow down graying and enhance natural hair pigmentation.

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Answered on Oct 17, 2025

Question by Ashish - Aug 03, 2025Hindi

What is advisable to patient who has been tested hiv positive

Ans: For someone living with HIV, a nutrient-rich, balanced diet is essential to support immune function, maintain energy, and help the body absorb medications effectively. Eat a variety of nutrient-dense foods like fruits and vegetables, whole grains, lean proteins, healthy fats and dairy or fortified alternatives. Avoid raw or undercooked meats and eggs, unpasteurized dairy products, high-sugar and high-sodium foods, etc.

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Answered on Oct 17, 2025

Asked by Anonymous - Jul 13, 2025Hindi

Please advise diet programme to maintain blood sugar level within permissible limits.

Ans: To maintain healthy blood sugar levels, follow a balanced diet rich in fiber, lean protein, and low-glycemic carbohydrates, while minimizing added sugars and refined grains. Spread carbs evenly across meals to avoid spikes. Include high fiber from vegetables, fruits, whole grains, and legumes. Lean Protein can be obtained from chicken, fish, tofu, eggs, and legumes to stabilize blood sugar and keep you full. Use olive oil, nuts, seeds, and avocado to support heart health and slow digestion and limit added sugars.

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Answered on Oct 15, 2025

Question by Balu - Jul 19, 2025Hindi

Sir can give good diet for reducing eye sight,gain wieght and reduce whiting of hair and stay healthy

Ans: A balanced diet and simple lifestyle habits can support all of these areas of better vision, healthy weight gain, reduced premature greying, and overall wellness together. Foods that help with eye health include carrots, spinach, and sweet potatoes,
eggs and fish, citrus fruits, pumpkin seeds and almonds. Foods for weight gain include bananas, mangoes, dates, and raisins, whole grains like oats, brown rice, and millets; healthy fats like ghee, peanut butter, nuts, seeds and protein-rich foods. Foods to reduce premature greying include amla (Indian gooseberry), curry leaves and iron rich foods, etc. Sleep well and exercise regularly.

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Answered on Oct 15, 2025

Asked by Anonymous - Jun 02, 2025Hindi

Evary day morning I am not getting motion freely.it was very painfull and tight during morning.shell I do any food changes.i am from south Indian

Ans: Painful or tight bowel movements in the morning are often signs of constipation, and it’s very common, especially with irregular eating, low fiber, or dehydration. Start your day with 1–2 glasses of warm water. Include vegetables like palak (spinach), beans, carrots, bottle gourd, fruits, whole grains like red rice, millets (ragi, bajra, jowar), whole wheat chapati. Soak 1 tsp flax seeds overnight and eat in the morning or mix into curd. Avoid excess tea/coffee, especially on an empty stomach, maida (refined flour), deep-fried snacks, and bakery items.

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Answered on Oct 15, 2025

Asked by Anonymous - Aug 21, 2025Hindi

I am 18 Year Young Boy. My weight is just 45 kg and Body Mass Index is around 18. How can i take diet for weight gain. Should I take Calcium,Multivitamins,etc. Supplements?

Ans: You're at a great age to build a strong, healthy body. Focus on nutrient-rich weight gain rather than just eating more. Include high-calorie, nutrient-dense foods, complex carbs like brown rice, oats, whole wheat bread, sweet potatoes; healthy fats like almonds, walnuts, olive oil, avocado; protein-rich foods like eggs, paneer, chicken, lentils, tofu, greek yogurt; dairy; fruits and vegetables. Multivitamins can help if your diet lacks variety — choose a basic daily multivitamin. Supplements are not a substitute for food. Use them only to fill gaps, not as your main source of nutrition. Exercise for muscle gain.

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Answered on Oct 15, 2025

Question by Himanshu - Aug 29, 2025Hindi

Nowadays there are so many pesticides and other chamicals in crops and vegetables. So, can we prefer packaged or industrial healthy food items or old healthy food items. Because almost all companies play with our health to maximise their profit and now farmers also began to use those technics to increase their income. What should we do?

Ans: With the rise of pesticides, chemical fertilizers, and ultra-processed foods, it’s hard to know what’s truly safe and nourishing. Prioritize whole, minimally processed foods, support local and organic produce when possible. Avoid products with long ingredient lists, especially those with preservatives, artificial sweeteners, and flavor enhancers. Home-cooked meals give you control over ingredients and reduce reliance on industrial food. Don’t stress over every bite , occasional packaged food won’t ruin your health.

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Answered on Oct 15, 2025

Asked by Anonymous - Jun 09, 2025Hindi

I'm 29, recently diagnosed with PCOS. I work full-time and don't have time for fancy recipes or gym workouts. What simple food and lifestyle changes should I start with to get my periods back on track and control weight?

Ans: PCOS affects many women in their 20s and 30s, and small, consistent changes can make a big impact. Eat high-fiber foods like oats, lentils, beans, chia seeds, vegetables, lean proteins like eggs, tofu, chicken, greek yogurt, healthy fats like avocados, nuts, seeds, olive oil, etc. Avoid refined carbs, sugary drinks, processed foods, etc. Have a regular exercise regime. Getting your periods on track may take a while. Track your cycle, symptoms, and energy levels to notice improvements. If periods remain irregular after 3–6 months, consider consulting a gynecologist or endocrinologist for further support.

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Answered on Oct 15, 2025

Question by Salim - Sep 19, 2025Hindi

My sugar level fasting is 176 and after food is 244. My hba1c is 7.3 . I don't want to eat medicine. Please suggest . Is there any danger on other organs.

Ans: Glad to know that you're clearly taking your health seriously, and that’s a powerful first step. Fasting glucose 176 mg/dl is well above the normal range (70–99 mg/dL) and indicates diabetes. Post-meal glucose 244 mg/dl (Normal is usually under 180 mg/dl after meals) so this suggests poor glucose control. HbA1c 7.3% reflects your average blood sugar over 3 months. Anything above 6.5% confirms Type 2 diabetes. Uncontrolled blood sugar over time can affect eyes, kidneys, nerves, heart and blood vessels. You may be able to manage your diabetes through lifestyle changes. Avoid sugar, white rice, white bread, potatoes, fruit juices, sweets, fried foods. Keep yourself active and sleep regularly. You may visit your family doctor for further treatment.

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Answered on Oct 15, 2025

Asked by Anonymous - Sep 29, 2025Hindi

My acidity is ruining my stomach. As a busy professional, I often end up eating at odd hours, which leaves me with frequent acidity and discomfort. Which foods should I strictly avoid, and what healthier options or daily eating habits would you recommend to keep acidity under control without disturbing my work routine? I am 32

Ans: Irregular eating and high-stress work routines can wreak havoc on your digestive system. Avoid spicy foods, caffeinated drinks, carbonated beverages, citrus fruits, fried and oily foods etc. Foods which are gentle on the stomach and help neutralize acid include bananas, melons, and papayas, oats and whole grains, low-fat dairy, boiled or grilled vegetables, etc. Eat early and light dinners, avoid lying down right after eating and stay hydrated.

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Answered on Oct 15, 2025

Asked by Anonymous - Oct 14, 2025Hindi

I’m a 28-year-old software developer who works late nights and often skips breakfast. My fasting sugar is 105 mg/dL. How should I tweak my meals and timing to prevent progression to diabetes?

Ans: A fasting blood sugar of 105 mg/dL falls into the prediabetic range (100–125 mg/dL), so small lifestyle tweaks now can make a big difference in preventing Type 2 diabetes. Skipping breakfast can lead to insulin resistance and overeating later. Aim to eat every 4–5 hours to prevent blood sugar dips and spikes. If you work late, avoid heavy or carb-rich meals after 9 PM. Opt for a light protein-rich snack if needed (e.g. roasted chickpeas, or a handful of almonds). Each meal should include lean protein foods, high-fiber carbs like legumes, vegetables; healthy fats (avocado, olive oil, nuts) and non-starchy vegetables.

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Answered on Oct 15, 2025

Asked by Anonymous - Oct 14, 2025Hindi

My father has Type 2 diabetes and loves sweets. What low-glycemic dessert options can I suggest that won’t spike his sugar too much?

Ans: Great low-glycemic Indian dessert options for your father may include sugar-free laddoos, almond flour barfis, dry fruit phirni, and steamed modaks. These treats use natural sweeteners and low-carb ingredients to help manage blood sugar levels.

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Answered on Aug 02, 2025

Question by Malini - May 30, 2025Hindi

My blood sugar is 91 fasting insulin is 6.8 but my hb1ac is 6 what is the reason

Ans: Even though your fasting glucose and insulin look fine, your HbA1c is slightly elevated probably due to a few possible reasons. You might be experiencing higher blood sugar levels after meals, which wouldn’t show up in a fasting test but would affect your HbA1c. If your blood sugar fluctuates a lot—sometimes high, sometimes normal—HbA1c captures the average, not the extremes. If your fasting test was done later in the morning, after the “dawn phenomenon” (a natural early-morning glucose rise), it might appear lower than usual. You may track your post-meal glucose (1–2 hours after eating) for a few days and consider a Continuous Glucose Monitor (CGM) if you're curious about trends.

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Answered on Jul 13, 2025

Question by Punit - Jun 10, 2025Hindi

Dr my sugar after 1 hr lunch 267 After 2 hr lunch 232 After 4 hr it comes 150 Sometimes i feel relative hypoglycemia I am not on any medicine

Ans: Based on what you've described, it sounds like you're experiencing postprandial hyperglycemia followed by a steep drop, which can trigger symptoms of relative hypoglycemia even if your blood sugar doesn’t fall below the clinical threshold. This pattern is common in early insulin resistance or prediabetes, especially when meals are high in refined carbs or sugars. Focus on low glycemic index foods like whole grains, legumes, non-starchy vegetables, include protein and healthy fats with each meal to slow glucose absorption and void sugary drinks, white bread, and processed snacks. Eat smaller, balanced meals every 3–4 hours to prevent spikes and crashes. Light activity (like walking) after meals can help reduce post-meal spikes. You may consider getting an HbA1c test and fasting insulin to assess long-term glucose control. Consulting a healthcare provider or endocrinologist for personalized guidance is preferable.

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Answered on Jul 13, 2025

Asked by Anonymous - Jun 24, 2025Hindi

Instant oats are often marketed as a quick and healthy breakfast option, claiming to be rich in vitamins and essential nutrients. However, many health experts suggest that they are not as nutritious as they appear. Could you please explain why instant oats are considered unhealthy for breakfast? Specifically, how does the industrial processing of instant oats affect their nutritional profile, particularly in terms of fiber, protein, and glycemic index?

Ans: Instant oats are made by pre-cooking the oats with steam, rolling and flattening them into thinner flakes and drying and sometimes grinding them into finer particles, thus changing how your body digests them. Fiber is reduced slightly, protein is less satiating due to faster digestion. Instant oats have a higher glycemic index than steel-cut or rolled oats. Also, many flavored varieties contain added sugars (up to 12g per packet), artificial flavors and preservatives and sodium to enhance taste. These additions can turn a wholesome grain into a blood sugar rollercoaster and contribute to weight gain, insulin resistance, and nutrient imbalances.

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Answered on Jul 13, 2025

Asked by Anonymous - Jun 24, 2025Hindi

I recently read that having coffee or tea with biscuits in the morning is considered one of the worst combinations nutritionally. It mentioned that this pairing offers no real nutrition and only leads to sugar cravings. Could you explain why this combination is harmful, and what healthier alternatives can be paired with morning tea or coffee to ensure a more balanced start to the day?

Ans: Most biscuits are made with refined flour and sugar, offering little to no fiber, protein, or essential nutrients. Many packaged biscuits contain trans fats or hydrogenated oils, which raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing heart disease risk. Tea contains tannins that can increase stomach acidity. Paired with sugary biscuits, this may worsen acid reflux, bloating, or indigestion. Tannins in tea can interfere with iron and calcium absorption, especially when consumed with nutrient-poor foods like biscuits. Wait at least 1 hour before or after meals to enjoy tea or coffee, especially if the meal includes iron-rich plant foods. Healthier alternatives that may be paired with tea or coffee include nuts and seeds, fresh fruits, whole grain crackers, roasted chana, boiled mung or sprouts, etc.

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Answered on Jul 13, 2025

Asked by Anonymous - Jun 26, 2025Hindi

My mother made mukhwas at and its recipe includes flax, chia, sesame, fennel, and pumpkin seeds all of which are nutrient-dense and fiber-rich. Is this kind of homemade mukhwas a better kidney-safe alternative? And are there any precautions for patients with kidney concerns (like diabetic nephropathy) regarding frequency of intake or ingredient adjustments?

Ans: Homemade mukhwas made with seeds like flax, chia, sesame, fennel, and pumpkin can indeed be a kidney-friendly alternative—especially when compared to commercial varieties that often contain added sugars, artificial colors, or supari (betel nut), which may not be ideal for kidney health. High fiber content from flax, chia, and pumpkin seeds supports digestion and blood sugar control. For individuals with diabetic nephropathy or other kidney concerns, moderation and ingredient awareness are key. Seeds are rich in phosphorus and potassium. Excess intake may be problematic for advanced kidney disease. A small teaspoon once or twice daily after meals is generally safe, but avoid grazing on it throughout the day. Chia and flax absorb water, so ensure adequate fluid intake unless on fluid restriction.

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Answered on Jul 06, 2025

Asked by Anonymous - Jul 02, 2025Hindi

I am a full time working mom with a 3 year old, start early and sleep late. I hardly find time to exercise but want to lose 8 kg. How can I manage shifting meals, quick home workouts, and snacks to support my weight loss without burning out?

Ans: Glad to know that you’re still prioritizing your health inspite of your busy schedule. You need a just a rhythm that supports energy and metabolism. Try a light, protein-rich breakfast like a boiled egg with whole grain toast. Include lentils, veggies with whole grain cereals, stir-fried tofu with veggies etc for the main meals. Healthy snacks like roasted chickpeas or nuts, mini veggie wraps, etc., every 3–4 hours can prevent energy crashes and overeating later. Drink plenty of water and maintain an regular exercise regimen.

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