Improving insulin sensitivity through nutrition is an effective way to manage blood sugar and prevent conditions like type 2 diabetes. Insulin sensitivity refers to how well your cells respond to insulin, a hormone that helps regulate blood sugar.

Let us understand how you can boost it with your diet:

Focus on Whole, Unprocessed Foods

Opt for whole, natural foods like fruits, vegetables, whole grains, and lean proteins. These foods are high in fiber, which helps slow sugar absorption, stabilize blood sugar, and improve insulin response. Avoid processed foods, especially those high in refined sugars and unhealthy fats.

Include Healthy Fats

Healthy fats like those in nuts, and seeds like Almond, walnuts, flaxseeds, chia seeds etc. peanuts, avocados & olive oil, can improve insulin sensitivity by reducing inflammation and enhancing cell function. These fats help your body process insulin better, but consume them in moderation to avoid excess calories.

Eat More Fiber

Fiber-rich foods like leafy greens, lentils, beans, and whole grains slow sugar absorption and help control blood sugar spikes. Fiber also lowers inflammation, which plays a role in insulin resistance. Aim to include a variety of fiber-packed foods daily to support better insulin function.

Choose Low-Glycemic Index (GI) Foods

Foods with a low glycemic index release sugar slowly into the bloodstream, preventing sudden spikes in blood sugar. Low-GI options like whole grains, legumes, and fruits like berries, apples, and pears improve insulin sensitivity and provide steady energy.

Stay Hydrated

Water is essential for maintaining insulin sensitivity. Dehydration can make cells less responsive to insulin, so drink plenty of water throughout the day to keep cells hydrated and support proper insulin function. Avoid sugary drinks, which can increase blood sugar.

Add Spices and Herbs

Certain spices, such as cinnamon, turmeric, and ginger, can enhance insulin sensitivity. Cinnamon mimics insulin to lower blood sugar, while turmeric's curcumin reduces inflammation and improves insulin function. Incorporating these spices into your meals is an easy way to support insulin sensitivity.

Control Portion Sizes and Meal Timing

Eating large meals, especially carbohydrate-heavy ones, can overwhelm your body with glucose and lower insulin sensitivity. Instead, aim for smaller, balanced meals throughout the day. Avoid skipping meals, as this can cause blood sugar crashes and spikes. Regular meals help keep your blood sugar stable.

Simple dietary changes—such as eating whole foods, healthy fats, fiber, and low-GI foods, staying hydrated, and using herbs and spices—can significantly improve insulin sensitivity. By making gradual changes and being consistent, you can boost your body's ability to manage blood sugar effectively, leading to better overall health.

In the world of modern nutrition, fruit and milk often come together in smoothies, fruit salads, or shakes, promising a boost of energy and nourishment. But Ayurveda, India’s ancient system of holistic healing, views this combination quite differently. According to Ayurvedic principles, mixing milk with fruits—especially sour or citrus varieties—can disturb the body’s internal harmony and lead to a range of physical imbalances.

Ayurveda classifies food based on its taste (rasa), energy (virya), and post-digestive effect (vipaka). Milk is considered a wholesome, nourishing food that is sweet in taste, cooling in nature, and heavy to digest. On the other hand, most fruits—particularly citrus or sour ones like oranges, pineapples, berries, and kiwi—are light, acidic, and quickly digestible. When these two types of food are consumed together, they are believed to be incompatible (viruddh aahar), meaning they can disrupt the body’s agni (digestive fire) and create ama (toxins).

1. Digestive Disturbances

One of the most immediate and noticeable side effects of combining fruits with milk is poor digestion. Since fruits digest faster than milk, they may ferment in the stomach, especially when combined with milk’s heavier digestion time. This can lead to gas, bloating, acidity, and even nausea in some individuals.

2. Toxin Accumulation (Ama)

According to Ayurveda, incompatible food combinations slow down the digestive process, leading to the accumulation of undigested food residue or ama. Over time, this toxic buildup can interfere with nutrient absorption, reduce immunity, and lead to fatigue, dull skin, or a coated tongue.

3. Skin Problems

Regular consumption of milk with sour fruits is believed to aggravate the body's doshas, particularly Pitta and Kapha. This imbalance may manifest as skin eruptions, acne, or eczema, especially in people with sensitive skin or a predominance of the Pitta dosha.

4. Respiratory Issues

One of the most commonly observed effects—especially in children—is an increase in mucus production. Mixing milk with bananas or mangoes may result in respiratory congestion, frequent colds, or coughs. Since both milk and some fruits have Kapha-inducing properties, they can lead to an excess of phlegm and heaviness in the chest.

5. Reduced Digestive Fire (Agni)

Over time, consuming incompatible food combinations like milk and fruits can weaken the digestive fire (agni), which is central to maintaining health in Ayurveda. A weak agni leads to poor digestion, reduced appetite, and sluggish metabolism.

Are Any Fruits Safe with Milk?

Not all fruits are strictly incompatible with milk. Sweet, ripe, and non-acidic fruits like dates, soaked raisins, and ripe mangoes (in moderation) are sometimes used in Ayurvedic recipes. For example, mango lassi is a traditional drink made with sweet mango pulp and yogurt, though even this is best consumed during summer and in moderation.

Ayurvedic Verdict

While fruit and milk may seem like a healthy combination from a modern perspective, Ayurveda advises caution. For optimal digestion and long-term wellness, it’s best to consume milk and fruits separately. When in doubt, always consult an Ayurvedic practitioner to understand what suits your unique constitution (prakriti) and lifestyle.

In a world where food fads, “clean eating” trends, and #wellness culture dominate our social feeds, the pursuit of a healthy lifestyle can sometimes take a dangerous turn. Experts are raising concerns about the rise of orthorexia nervosa—an eating disorder that disguises itself as healthy eating but quickly spirals into obsessive and restrictive behavior. First named by Dr. Steven Bratman in 1997, orthorexia nervosa combines the Greek words “ortho” (correct) and “orexi” (appetite), and while it is not officially recognized as a separate diagnosis in the DSM-5, it is acknowledged as an unspecified feeding and eating disorder.

A Hypothetical Case: When Healthy Turns Harmful

Consider “Mr. P,” a 30-year-old man whose life once revolved around balanced nutrition and fitness. What began as a quest to feel healthy evolved into rigid dietary restrictions. He progressively eliminated entire food groups and eventually prided himself on only consuming organic fruits, vegetables, nuts, and juices. He spent hours planning meals, refused to eat at restaurants, and judged others’ eating habits. Slip-ups led to shame and fasting.

Despite no alarming lab results or medical history, his mental state—marked by anxiety, guilt, and social withdrawal—indicated something deeper. He wasn’t just eating clean; he was consumed by the idea of eating “right.” This is where orthorexia differs from simply being health-conscious—it’s about control, anxiety, and moral judgment tied to food.

The Language of Clean Eating—and Its Pitfalls

The modern obsession with clean eating is more than just a wellness trend. It’s filled with rules, recipe swaps, and approved grocery lists, often seen on influencer pages or even reputable medical websites. While raising awareness about food sourcing and sustainability is valuable, the phrase “clean eating” is inherently problematic. It creates a dichotomy—foods are either “clean” or “dirty.” That moral value system fuels guilt, shame, and rigidity.

Harriet Brown, author of Brave Girl Eating, emphasizes that “language shapes the way we view the world.” Once food is tied to morality, any deviation from these rules can feel like a personal failure. Diet culture, amplified by social media and health influencers, reinforces this mindset, normalizing disordered behaviors.

Orthorexia Is Not Just a Diet Gone Too Far

While diets like clean eating might appear harmless, orthorexia is a severe mental health condition. According to experts, eating disorders have the highest mortality rate among mental illnesses. The key difference lies in flexibility and intention. Healthy eating supports overall wellbeing and allows room for variety, spontaneity, and enjoyment. Orthorexia, on the other hand, involves rigid thinking, fear, and anxiety around food choices.

Registered dietitian Jessica Setnick highlights this distinction through her model contrasting positive and pathological nutrition. When food choices are driven by fear, shame, or rigid rules—rather than nourishing your body and lifestyle—it may signal disordered eating.

So, How Can You Tell the Difference?

Ask yourself:

• Do I feel anxious or guilty when I eat certain foods?
• Do I avoid social events because of food?
• Do I spend an excessive amount of time planning or thinking about my meals?
• Do I judge others (or myself) for eating differently?

If the answer is yes, it may be time to reflect on your relationship with food.

There’s Help—and Hope

Orthorexia, like other eating disorders, is treatable. A clinical interview with a mental health professional is key to diagnosis, often supported by input from family or friends. If you’re experiencing distress, guilt, or rigidity around food, know that you're not alone—and you don’t have to navigate it without support. Eating should nourish both your body and your life.

Everything Korean today is a trend. Among all these trends, there is a Korean diet which is going viral because it claims for a rapid weight loss, that too in just 4 weeks!

The diet came on the program called "Switch On Diet", which is created by Dr Yong-Woo Park, known for treating obesity for the last 33 years. The diet "aims to return metabolic abnormalities to normal weight through 4 weeks of practice". The diet claims to promote fat loss and muscle mass retention.

So, What Is This Switch On Diet?

This diet focuses on intermittent fasting and gut health optimization. The diet mainly comprises of protein-heavy meals and also emphasizes on hydration, notes New York Post.

Rule Of Thumb For Switch On Diet

The basic rules include:

• Drink eight glasses of water or two litres of water
• Get at least six hours of sleep
• Consume nutritional supplements
• Practise 10-14 hours of intermittent fasting
• Perform high-intensity workouts at least four times a week
• Have dinner at least 4 hours before bedtime

The program also advises against coffee intake and suggests that one must limit caffeine and alcohol consumption, along with processed food and sugar. The diet also restricts carbohydrates to allow the body to enter a state of ketosis, which is a metabolic state characterized by rapid levels of ketone bodies in the body tissues, which are pathological in conditions, such as diabetes, or the consequence of diet which is very low in carbohydrates. This is when your body burns fat for energy instead of glucose.

How Can You Follow This Diet, Weekly?

Here's a weekly overview of how this diet could be followed:

Week 1 - Detox And Gut Cleansing

The first week focuses mainly on detoxing your body and cleansing your gut. Participants in this phase thus consume protein shake four times a day, for three days. Probiotics too play an essential role by emptying stomach. This is also followed by at least an hour of walking.

What Is Allowed: Cabbage, cucumbers, broccoli, tofu, and unsweetened yogurt. Participants can also consume fish, chicken, pork, eggs, low-fat meat. However, flour, dairy and coffee are not allowed.

Week 2 - Intermittent Fasting

During the second week, participants start fasting for one day, for a total of 24 hours. This fast is broken with a high-protein dinner.

The meal afterwards include a daily lineup of two protein shakes, low-carbs meal, which also includes rice, vegetables, and a no-carb dinner, which is high in protein.

What Is Allowed: White rice, legumes, and a cup of black coffee.

This phase mainly focuses on muscle recovery, and so high-intensity workouts are avoided during this time.

Week 3 and 4 - Fat Burn

In the last two weeks is when the diet goes in its full fledged mode. This is when the focus is solely on the fat-burning process. The week 3 is started with two non-consecutive 24-hour fasting periods. In week 4, these fasting days are up by one extra.

What Is Allowed: Two shakes a day and two low-carbs meal. You can have pumpkins, cherry tomatoes, chestnuts, and berries.

Post-exercise, carb-dense foods like sweet potatoes and bananas are encouraged.

Maintenance is the key

Even after the program is finished, it is important that people maintain their results with a 24-hour fast and a 14-hour fast window once a week.