Coffee is one of the most popular drinks in the world. On an average an American drinks about 240 milliliter of coffee in a day and a cup of it generally has about 120-180 milligrams of caffeine. The relationship between caffeine intake and people with diabetes has always been up for debate. According to Mayo clinic, caffeine can affect the way your body uses insulin, which could lead to higher or lower blood sugar. While some experts say that it is safe for them to drink coffee in moderation, it depends on each person differently.

If you are a regular coffee drinker, and do not know how to get rid of the habit, this suggestion by Diabetes UK may be of use to you. As there is a common belief that the risk of a person developing type 2 diabetes is based on what kind of diet and lifestyle they follow. When you are at risk of it, you have to make some necessary changes in order to lead a relatively healthy life.

Diabetes UK suggests a surprising switch: choose tea or coffee instead of fruit juice. If you can drink these hot drinks without adding extra sugar, it could be a simple way to reduce your risk of type 2 diabetes.

How Is Coffee Better For Type 2 Diabetes Than Fruit Juice

People with type 2 diabetes have to avoid many things including foods that are perceived to be healthy but tend to have lot of natural sugar. Fruit juices might seem healthy compared to coffee, but many popular brands have a lot of added sugar. Even juices made only from fruit can still have a lot of natural sugars. Experts on diabetes say it's better to eat whole fruits like apples, grapes, and berries instead of drinking their juice. Whole fruits have fiber, which helps your body absorb sugar slowly and stops the quick sugar rushes you get from juice.

We know that fizzy drinks and energy drinks with lots of sugar are linked to problems like type 2 diabetes. Giving up caffeine from these drinks can be hard. If plain tea or coffee doesn't appeal to you, try versions with fewer calories or no added sugar. This can help satisfy your cravings without increasing your diabetes risk. Diabetes UK also points out that even losing a small amount of weight, like 1kg, can help lower your risk.

Important Point To Keep In Mind

It's important to remember that some things that increase your risk of type 2 diabetes are out of your control. Diabetes UK explains that people with African Caribbean, Black African, or South Asian family backgrounds, as well as those who have family members with type 2 diabetes, tend to have a higher chance of developing the condition.

How you make your coffee can also be a game changer. A study in the European Journal of Preventive Cardiology found that filtering coffee, like with a paper filter, is better for your health than just boiling the ground and drinking the water. This was especially true for older adults.

However, the Harvard Health Publishing states that “the study is observational and doesn't prove that filtered coffee is healthier than unfiltered coffee, but it makes sense.”. However, it makes sense because unfiltered coffee has things called diterpenes that can raise your cholesterol.

Struggling to sleep? Emerging research suggests that a simple, natural solution may be hiding among your fruits and veggies. A collaborative study by the University of Chicago Medicine and Columbia University found that eating more produce—and whole grains—during the day could directly improve how deeply and restfully you sleep that very same night.

The Study: What You Ate Today Affects Tonight

Published online June 11, 2025, in Sleep Health, this study tracked 34 healthy young adults (average age: 28 years, BMI: 24.1 kg/m², ~50% ethnic minorities) over multiple days. Participants logged their daytime meals via a smartphone app and wore wrist actigraphy devices that measured sleep quality, particularly focusing on sleep fragmentation—or how often one awakens or shifts into lighter sleep.

This real-time, paired data approach revealed clear links: higher intake of fruits, vegetables, and healthy carbohydrates (like whole grains) predicted significantly less disrupted sleep.

A 16% Improvement in Just One Day

Statistical modeling showed that consuming the CDC‑recommended five cups of fruits and vegetables daily (vs. none) could reduce sleep fragmentation by approximately 16%. As Dr. Esra Tasali of UChicago Sleep Center commented:

“Dietary modifications could be a new, natural and cost‑effective approach to achieve better sleep.”

“16% is a highly significant difference … remarkable that such a meaningful change could be observed within less than 24 hours.”

Dr. Marie‑Pierre St‑Onge from Columbia added:

“Small changes can impact sleep. That is empowering — better rest is within your control.”

Why It Works: Possible Mechanisms

While exact mechanisms remain under investigation, experts propose several pathways:

Complex carbohydrates found in fruits, vegetables, and whole grains increase brain uptake of tryptophan, boosting melatonin production—a key hormone for sleep regulation.

High fibre intake stabilizes blood sugar, reducing nocturnal spikes that can fragment sleep.

Plant-based diets are rich in micronutrients like magnesium and B-vitamins, which support the synthesis of serotonin and melatonin .

Fruits and vegetables provide antioxidants and anti-inflammatory compounds that promote cardiovascular calm during sleep .

What This Means for You

While this study involved healthy young adults, the implications are broad:

A diet rich in complex carbs, fruits, vegetables, and whole grains could serve as a drug-free, low-cost approach to deeper sleep.

Benefits can emerge quickly—within 24 hours—making it both simple and practical.

Further research is being planned to confirm causality, explore mechanisms, and include individuals of different ages and metabolic health.

Practical Tips: Sleep–Friendly Eating

• Aim for five cups of produce daily: Includes items like leafy greens, berries, carrots, or apples—one cup equals a medium fruit or two cups of leafy greens.

• Pair fruits/vegetables with whole grains: e.g., oatmeal topped with berries or a quinoa salad with veggies.

• Work in magnesium/B-vitamin rich foods: such as nuts, seeds, beans, or fortified whole grains.

• Reduce late-night heavy meals or added sugars to avoid blood sugar spikes that can disrupt sleep.

• Be consistent: Small dietary shifts today may pay off in better sleep tonight—and build long-term benefits.

As I write about health I'm surrounded by changing nutritional trends and fad diets, I find myself digging deep into the science of what actually delivers for long-term wellness. Though I've tried intermittent fasting, smoothie bowls, and protein pancakes, I recently thought it was time to go back to basics. For four consecutive weeks, I started my days with a basic, consistent breakfast as suggested by my dietician to manage my PCOS symptoms- two eggs boiled and unbuttered toast. What began as a spontaneous nutritional experiment then quickly became a significant observation on how foods at the core can reset our body's rhythms.

My decision wasn't random- eggs are nutritionally dense power foods filled with quality protein, essential amino acids, and a mix of vitamins such as B12, D, and choline, all of which benefit brain functioning and metabolism. Toast, especially if made from whole-grain bread, is a low-glycemic carbohydrate that provides sustained energy, dietary fiber, and essential minerals such as magnesium and iron.

This combination is an equilibrium of macronutrients: protein, carbohydrates, and little fat. More significantly, it provides a low-effort, inexpensive, and convenient option to start the day.

Week 1: Stabilizing Energy and Suppressing Mid-Morning Cravings

At first, I could see how much quicker my morning seemed to be organized. The protein from eggs kept me full, and the toast provided a consistent energy source without bringing my blood sugar level up too high. I no longer caught myself grabbing a muffin or latte around 10 AM. My hunger stayed manageable until lunch, and I was able to reduce mindless snacking.

What caught me off guard was the psychological benefit: a predictable, healthy meal helped ground my morning, easing decision fatigue and allowing me to more easily pass up less healthy options.

Week 2: Digestive Ease and Improved Focus

By the second week, I noticed easier digestion. Unlike heavier or dairy breakfasts that sometimes left me feeling distended, this protein-carb combination was easy on my stomach. The addition of fiber-rich whole-grain toast also helped promote regular bowel movements.

Mentally, I was sharper at editorial meetings and more concentrated during writing time. Eggs are a recognised source of choline—a nutrient associated with better mental performance—which would possibly have improved my concentration level subtly.

Week 3: Subtle Body Composition Shifts

About halfway through the third week, I started noticing changes in my body. My jeans were fitting a bit tighter around the waist, and I generally felt less inflamed. This might be due to the constant protein consumption aiding in maintaining lean muscle mass and decreasing the tendency to overeat later in the day.

Also of interest: my skin seemed clearer. Although anecdotal, I think the equilibrium of nutrients and lack of sugar or processed breakfast foods was the cause of this shift.

Week 4: Strengthened Habits and Sustainable Energy

By the last week, the ritual had become a habit. I liked the ease of knowing what I was consuming and how it would affect me. I also experienced enhanced recovery after workouts. Eggs offer all nine essential amino acids that can be used for muscle repair and growth, which complemented my strength-training program.

Moreover, the consistent energy from this breakfast reduced my afternoon crash. I wasn't grabbing sweet treats or caffeine boosts to get me through the day.

Nutritional Benefits at a Glance

Toast and eggs can feel simple, but they make a nutritionally balanced breakfast when carefully prepared. This is what this pairing brings to your plate:

Protein: Two eggs provide about 12 grams of high-quality protein, important for muscle health and fullness.

Fiber: Whole-grain toast has fiber that aids in digestion and fosters fullness.

Choline and B12: Important for brain function, nerve health, and red blood cell formation.

Healthy fats: Although boiled eggs have minimal added fats, their yolks carry good cholesterol (HDL) and fat-soluble vitamins.

Level blood sugar: In contrast to sugary pastries or cereals, this breakfast avoids abrupt spikes and plunges in blood sugar.

Is This Breakfast Right for Everyone?

Though I individually gained from this regimen, keep in mind that nutritional requirements are unique. Individuals with certain dietary limitations (e.g., individuals with egg allergies or gluten intolerance) must modify accordingly. For those with cholesterol concerns, recent research indicates that dietary cholesterol plays a lesser role in influencing blood cholesterol in most people, but it's best to see a healthcare provider if you have underlying cardiac issues.

Also, variety is needed for a healthy diet. Though I kept the same breakfast for observation reasons, cutting in some of the other protein-based alternatives such as Greek yogurt, tofu scrambles, or nut-butter toast might provide greater coverage of micronutrients in the long run.

After four weeks of breakfasting on eggs and toast each morning, I came out with more clarity—not only intellectually but nutritionally. This humble habit reminded me that health doesn't always equate to trends, exotic ingredients, or looks-good-on-Instagram plating. Sometimes, reverting to fundamentals is the most healing thing we can do for our bodies.

So, if you’re looking to simplify your mornings, support energy levels, and feel more in control of your diet, consider starting your day with two boiled eggs and a slice of wholesome toast.

Cancer is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily diet. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.

Here’s a closer look at those six foods, and healthier swaps that can protect your health.

Ultra-Processed Meats

Think sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.

Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.

Sugary Drinks

From sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.

Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.

Deep-Fried Foods

Crispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.

Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.

Charred or Burnt Meats

Love a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.

Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.

Alcohol

Many people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.

Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.

Ultra-Processed Packaged Foods

Instant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.

Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.

Don’t Forget to Move

Diet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.