Tanya Dutt

What Is Decaf Coffee? Know Its Benefits Over Regular Brew

Coffee is often the first thing most people drink as soon as they wake up or when they want to stay awake, now the common notion is to choose between a cappuccino, latte or a solid espresso among the other known options, very few people are aware that decaf is also a coffee variant that has significantly less amount of caffeine.

Caffeine can trigger a variety of health troubles like anxiety, nervousness, upset stomach, disrupted sleep etc, recent studies have pointed out that daily <span>coffee intake</span> can also affect your heart leading to a number of cardiovascular diseases. Caffeine tends to linger and stay in the body for a long period of time and so decaf can be a 'lighter' option over these considerably 'heavy' caffeine brews.

The same kinds of beans, usually robusta or arabica, are used to make decaf coffee, but an additional process is taken to remove the majority of the caffeine from the green, unroasted beans. These beans are prepared for brewing by roasting, which brings out their inherent flavours and scent. But occasionally, the decaffeination procedure might lessen the flavour, making the coffee taste softer or less strong.

To assist liberate the caffeine, the raw beans are first steam-cooked in the standard decaffeination process. The caffeine is subsequently extracted from the beans using a chemical solvent, such as dichloromethane or ethyl acetate. The beans are next boiled to eliminate any remaining moisture and any solvent. Some people are worried about chemical leftovers even though the majority of the solvent evaporates during this operation. 

Beneficial phytonutrients, particularly polyphenols, which are known to promote heart health and may aid in the prevention of certain diseases, are present in both normal and decaf coffee.

Soaking the beans in hot water to dissolve the caffeine is a safer alternate method of decaffeination. Since the beans don't absorb any solvents, this method is safer.

<h2>Caffeine Levels in Decaf vs Regular Coffee</h2>

In contrast to ordinary coffee beans, which contain 1.5% to 2% caffeine, decaffeinated coffee still contains a minor amount of caffeine, usually around 0.1%. About 97% of the caffeine is eliminated during the decaffeination process.

Here is a breakdown of the caffeine content of regular and decaf coffee per serving for easier comparison:

<table class="redcator-table-advance"><tbody><tr><td><strong>Type of Coffee</strong></td><td><strong>Caffeine Content per 6 oz (177 ml) </strong></td><td><strong>Caffeine Content per 240 ml (8 oz)</strong></td></tr><tr><td>Regular Coffee</td><td> 72 mg</td><td>95-120 mg</td></tr><tr><td>Decaf Coffee</td><td> Less than 3 mg</td><td> Less than 5 mg</td></tr></tbody><tbody></tbody></table>

**This comparison helps you understand the significant reduction in caffeine levels in decaf coffee versus regular coffee.

<h2>Benefits of Drinking Decaffeinated Coffee</h2>

For people who want to cut back on their caffeine intake, decaf, or decaffeinated coffee, is a popular substitute. It is created by roasting coffee beans to remove the majority of the the stimulant while preserving a large portion of its flavour. Despite not offering the same energy boost as normal coffee, decaf has a number of health advantages that make it appealing to many coffee consumers. The following are the top five health benefits of decaffeinated coffee:

<strong>1. Reduced levels of anxiety</strong>

Decaf coffee is a fantastic method for people who are sensitive to caffeine to enjoy coffee without feeling jittery, anxious, or anxious. For those who want a more laid-back coffee experience, this makes it a soothing option.

<strong>2. Improved Sleep Quality</strong>

One of the most significant advantages of decaf is its ability to promote better sleep. Unlike regular coffee, which can disrupt sleep patterns due to its caffeine content, decaf allows you to enjoy a warm beverage in the evening without worrying about its impact on your rest.

Research suggests that decaffeinated coffee may contribute to heart health. Studies have shown that it could help lower blood pressure and reduce the risk of heart-related diseases. The antioxidants present in decaf may play a role in these beneficial effects.

<strong>4. Gentler on the Digestive System</strong>

Caffeine can sometimes irritate the stomach and lead to acid reflux. Decaf, with its significantly lower caffeine content, is often easier on the digestive system. This makes it a suitable choice for individuals with sensitive stomachs or those prone to digestive issues.

Decaffeinated coffee is packed with antioxidants, just like regular coffee. These antioxidants help protect the body from oxidative stress, which can contribute to chronic diseases. By incorporating decaf into your diet, you can reap the benefits of these powerful compounds.

<h2>Are there any Side-effects of Decaf?</h2>

The notion that decaffeinated coffee can keep you awake is a common misconception. While it's true that a trace amount of caffeine may remain after the decaffeination process, this residual caffeine is typically negligible.

The psychological impact of drinking coffee, whether decaf or regular, can be significant. The ritual of consuming coffee can trigger a placebo effect, leading individuals to feel more alert even with minimal caffeine intake. Conversely, some people may experience a sense of withdrawal or miss the psychological "boost" associated with regular coffee, potentially affecting their mood or energy levels.

Decaf coffee is generally less acidic than regular coffee. However, excessive consumption of decaf coffee can still increase the concentration of serum gastrin in your stomach, potentially leading to heightened stomach acidity.

<h2>How to Choose the Better Caffeine Drink?</h2>

The age-old question of whether decaf or regular coffee is better for you ultimately boils down to personal preference and individual circumstances. While both offer unique benefits and drawbacks, the ideal choice depends on factors such as your health, caffeine tolerance, and desired outcomes.

Decaf coffee is ideal for those sensitive to caffeine, offering the same taste without the jitters, anxiety, or sleep disturbances. Regular coffee, with its robust flavor, suits those needing an energy boost. Health conditions, like pregnancy, may necessitate decaf. Lifestyle factors, such as stress and sleep patterns, also influence choice. Ultimately, the best coffee aligns with your individual needs, preferences, and health goals, ensuring an enjoyable coffee-drinking experience.

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decaf coffee drinks

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Coffee is often the first thing most people drink as soon as they wake up or when they want to stay awake, now the common notion is to choose between a cappuccino, latte or a solid espresso among the other known options, very few people are aware that decaf is also a coffee variant that has significantly less amount of caffeine.Caffeine can trigger a variety of health troubles like anxiety, nervousness, upset stomach, disrupted sleep etc, recent studies have pointed out that daily coffee intake can also affect your heart leading to a number of cardiovascular diseases. Caffeine tends to linger and stay in the body for a long period of time and so decaf can be a 'lighter' option over these considerably 'heavy' caffeine brews.What is Decaf Coffee?The same kinds of beans, usually robusta or arabica, are used to make decaf coffee, but an additional process is taken to remove the majority of the caffeine from the green, unroasted beans. These beans are prepared for brewing by roasting, which brings out their inherent flavours and scent. But occasionally, the decaffeination procedure might lessen the flavour, making the coffee taste softer or less strong.To assist liberate the caffeine, the raw beans are first steam-cooked in the standard decaffeination process. The caffeine is subsequently extracted from the beans using a chemical solvent, such as dichloromethane or ethyl acetate. The beans are next boiled to eliminate any remaining moisture and any solvent. Some people are worried about chemical leftovers even though the majority of the solvent evaporates during this operation. Beneficial phytonutrients, particularly polyphenols, which are known to promote heart health and may aid in the prevention of certain diseases, are present in both normal and decaf coffee.Soaking the beans in hot water to dissolve the caffeine is a safer alternate method of decaffeination. Since the beans don't absorb any solvents, this method is safer.Caffeine Levels in Decaf vs Regular CoffeeIn contrast to ordinary coffee beans, which contain 1.5% to 2% caffeine, decaffeinated coffee still contains a minor amount of caffeine, usually around 0.1%. About 97% of the caffeine is eliminated during the decaffeination process.Here is a breakdown of the caffeine content of regular and decaf coffee per serving for easier comparison:Type of CoffeeCaffeine Content per 6 oz (177 ml) Caffeine Content per 240 ml (8 oz)Regular Coffee 72 mg95-120 mgDecaf Coffee Less than 3 mg Less than 5 mg**This comparison helps you understand the significant reduction in caffeine levels in decaf coffee versus regular coffee.Benefits of Drinking Decaffeinated CoffeeFor people who want to cut back on their caffeine intake, decaf, or decaffeinated coffee, is a popular substitute. It is created by roasting coffee beans to remove the majority of the the stimulant while preserving a large portion of its flavour. Despite not offering the same energy boost as normal coffee, decaf has a number of health advantages that make it appealing to many coffee consumers. The following are the top five health benefits of decaffeinated coffee:1. Reduced levels of anxietyDecaf coffee is a fantastic method for people who are sensitive to caffeine to enjoy coffee without feeling jittery, anxious, or anxious. For those who want a more laid-back coffee experience, this makes it a soothing option.2. Improved Sleep QualityOne of the most significant advantages of decaf is its ability to promote better sleep. Unlike regular coffee, which can disrupt sleep patterns due to its caffeine content, decaf allows you to enjoy a warm beverage in the evening without worrying about its impact on your rest.3. Heart Health SupportResearch suggests that decaffeinated coffee may contribute to heart health. Studies have shown that it could help lower blood pressure and reduce the risk of heart-related diseases. The antioxidants present in decaf may play a role in these beneficial effects.4. Gentler on the Digestive SystemCaffeine can sometimes irritate the stomach and lead to acid reflux. Decaf, with its significantly lower caffeine content, is often easier on the digestive system. This makes it a suitable choice for individuals with sensitive stomachs or those prone to digestive issues.5. Rich in AntioxidantsDecaffeinated coffee is packed with antioxidants, just like regular coffee. These antioxidants help protect the body from oxidative stress, which can contribute to chronic diseases. By incorporating decaf into your diet, you can reap the benefits of these powerful compounds.Are there any Side-effects of Decaf?The notion that decaffeinated coffee can keep you awake is a common misconception. While it's true that a trace amount of caffeine may remain after the decaffeination process, this residual caffeine is typically negligible.The psychological impact of drinking coffee, whether decaf or regular, can be significant. The ritual of consuming coffee can trigger a placebo effect, leading individuals to feel more alert even with minimal caffeine intake. Conversely, some people may experience a sense of withdrawal or miss the psychological "boost" associated with regular coffee, potentially affecting their mood or energy levels.Decaf coffee is generally less acidic than regular coffee. However, excessive consumption of decaf coffee can still increase the concentration of serum gastrin in your stomach, potentially leading to heightened stomach acidity.How to Choose the Better Caffeine Drink?The age-old question of whether decaf or regular coffee is better for you ultimately boils down to personal preference and individual circumstances. While both offer unique benefits and drawbacks, the ideal choice depends on factors such as your health, caffeine tolerance, and desired outcomes.Decaf coffee is ideal for those sensitive to caffeine, offering the same taste without the jitters, anxiety, or sleep disturbances. Regular coffee, with its robust flavor, suits those needing an energy boost. Health conditions, like pregnancy, may necessitate decaf. Lifestyle factors, such as stress and sleep patterns, also influence choice. Ultimately, the best coffee aligns with your individual needs, preferences, and health goals, ensuring an enjoyable coffee-drinking experience.

what is decaf coffee? know its benefits over regular brew

Health and Me

Ishita Roy

What Happens To Your Liver When You Consume Soybeans?

what happens to your liver when you consume soybeans?

4 Foods That People With Fatty Liver Must Avoid Eating

4 foods that people with fatty liver must avoid eating

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Samantha Ruth Prabhu Shares Her Go-To Diet Fix For Glucose Monitor Spikes

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<span>Soybeans</span> are widely celebrated for their high protein content, especially among those on plant-based diets. But beyond being a protein powerhouse, soybeans also contain a wealth of nutrients and bioactive compounds that play a vital role in maintaining <span>liver health</span>.

With rising concerns around fatty <span>liver</span> disease, cirrhosis, and liver-related conditions, including soybeans in your diet could be a simple, natural step toward better liver function. Here’s how this humble legume works to support one of the body’s most important organs.

<h4>A Natural Source of Liver-Supporting Protein</h4>

One cup of boiled soybeans (about 172 grams) offers roughly 31 grams of protein. The main proteins in soybeans—glycinin and conglycinin—account for around 80% of that content. These aren’t just for building muscle; they support lipid metabolism and enzyme activity, two processes that are central to how the liver breaks down fats, regulates hormones, and processes nutrients.

Additionally, these proteins provide essential amino acids that are critical for the repair and regeneration of liver cells. This helps ensure the liver continues to perform its detoxifying functions efficiently.

Soybeans are rich in isoflavones, plant-based compounds known for their antioxidant effects. These antioxidants work to reduce oxidative stress, which is a major contributor to liver cell injury and long-term liver damage.

Isoflavones also help regulate apoptosis—the process of programmed cell death—which is essential for removing damaged cells but harmful when it happens excessively. By balancing this process, soy isoflavones help protect healthy liver cells from being destroyed.

<h4>Improves Fat Metabolism in the Liver</h4>

Another liver-friendly compound found in soybeans is lecithin. Lecithin plays an essential role in the breakdown and transport of fats, helping the liver manage its fat content more effectively. It boosts the formation of lipoproteins, which help move fat out of the liver and through the bloodstream, thereby reducing the risk of fatty liver disease.

Research has also shown that soy lecithin can lower total cholesterol and triglyceride levels, while increasing HDL (“good”) cholesterol, further easing the burden on the liver. In addition, lecithin contributes to the regeneration of cell membranes and helps prevent liver fibrosis, a condition where liver tissue becomes scarred.

Soybeans also contain saponins, plant compounds with powerful anti-inflammatory and antioxidant properties. These compounds help protect liver cells from toxic substances such as carbon tetrachloride and acetaldehyde—a harmful byproduct of alcohol metabolism that can lead to liver scarring and cirrhosis.

By neutralizing these toxins, saponins act as a shield for liver cells, preserving their structure and function.

<ul><li>Soybeans are a natural source of vitamins E, K, and B6, all of which are vital for liver health.</li><li>Vitamin E protects the liver from oxidative damage.</li><li><span rel="noindex">Vitamin K</span> supports bile production and blood clotting.</li><li>Vitamin B6 is essential for protein metabolism and enzyme function.</li><li>These nutrients contribute to the liver’s ability to process waste, metabolize nutrients, and regulate energy.</li></ul>

While soybeans can offer excellent support for liver health, they work best as part of a balanced lifestyle. Limiting alcohol intake, avoiding smoking, eating plenty of vegetables and lean proteins, staying physically active, and going for regular health checkups all enhance liver function.

Some natural herbal extracts like milk thistle (silybum marianum) and wasabia extract have also been studied for their ability to support detoxification and improve liver resilience.

liver health

vitamin k

nutrition

diet and nutrition

soybeans

liver

diet for healthy liver

soybeans for liver

Soybeans are widely celebrated for their high protein content, especially among those on plant-based diets. But beyond being a protein powerhouse, soybeans also contain a wealth of nutrients and bioactive compounds that play a vital role in maintaining liver health.With rising concerns around fatty liver disease, cirrhosis, and liver-related conditions, including soybeans in your diet could be a simple, natural step toward better liver function. Here’s how this humble legume works to support one of the body’s most important organs.A Natural Source of Liver-Supporting ProteinOne cup of boiled soybeans (about 172 grams) offers roughly 31 grams of protein. The main proteins in soybeans—glycinin and conglycinin—account for around 80% of that content. These aren’t just for building muscle; they support lipid metabolism and enzyme activity, two processes that are central to how the liver breaks down fats, regulates hormones, and processes nutrients.Additionally, these proteins provide essential amino acids that are critical for the repair and regeneration of liver cells. This helps ensure the liver continues to perform its detoxifying functions efficiently.Reduces Liver DamageSoybeans are rich in isoflavones, plant-based compounds known for their antioxidant effects. These antioxidants work to reduce oxidative stress, which is a major contributor to liver cell injury and long-term liver damage.Isoflavones also help regulate apoptosis—the process of programmed cell death—which is essential for removing damaged cells but harmful when it happens excessively. By balancing this process, soy isoflavones help protect healthy liver cells from being destroyed.Improves Fat Metabolism in the LiverAnother liver-friendly compound found in soybeans is lecithin. Lecithin plays an essential role in the breakdown and transport of fats, helping the liver manage its fat content more effectively. It boosts the formation of lipoproteins, which help move fat out of the liver and through the bloodstream, thereby reducing the risk of fatty liver disease.Research has also shown that soy lecithin can lower total cholesterol and triglyceride levels, while increasing HDL (“good”) cholesterol, further easing the burden on the liver. In addition, lecithin contributes to the regeneration of cell membranes and helps prevent liver fibrosis, a condition where liver tissue becomes scarred.Combats InflammationSoybeans also contain saponins, plant compounds with powerful anti-inflammatory and antioxidant properties. These compounds help protect liver cells from toxic substances such as carbon tetrachloride and acetaldehyde—a harmful byproduct of alcohol metabolism that can lead to liver scarring and cirrhosis.By neutralizing these toxins, saponins act as a shield for liver cells, preserving their structure and function.Boosts Overall Liver FunctionSoybeans are a natural source of vitamins E, K, and B6, all of which are vital for liver health.Vitamin E protects the liver from oxidative damage.Vitamin K supports bile production and blood clotting.Vitamin B6 is essential for protein metabolism and enzyme function.These nutrients contribute to the liver’s ability to process waste, metabolize nutrients, and regulate energy.Lifestyle Matters, TooWhile soybeans can offer excellent support for liver health, they work best as part of a balanced lifestyle. Limiting alcohol intake, avoiding smoking, eating plenty of vegetables and lean proteins, staying physically active, and going for regular health checkups all enhance liver function.Some natural herbal extracts like milk thistle (silybum marianum) and wasabia extract have also been studied for their ability to support detoxification and improve liver resilience.

This Superfit Dance Teacher Became Prediabetic At 66; Two Simple Changes That Helped Him Reverse The 'Obese' Condition

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Worried About Your Toddler Not Eating Enough? Here’s Why That Isn’t A Problem

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<span>Fatty liver</span> disease is increasingly common worldwide, and while it may start off without noticeable symptoms, ignoring it can lead to serious complications. The liver plays a vital role in processing nutrients, detoxifying the body, and managing fat. When fat accumulates in liver cells faster than it can be metabolized, it can disrupt these crucial functions—potentially leading to hepatitis, cirrhosis, or even liver cancer if left untreated.

Fortunately, fatty liver in its early stages is often benign and reversible. Through a combination of medical care and simple but consistent lifestyle changes, many people can manage or even reverse the condition. One of the most important lifestyle changes? Your diet.

Experts emphasize that reducing the intake of certain foods can significantly slow or even stop the progression of fatty liver disease. Here are four food groups that should be limited or avoided if you’re managing this condition.

Consuming too much sugar—especially added sugars—can be particularly harmful for people with fatty liver. Excess sugar contributes to weight gain, obesity, and type 2 diabetes, all of which are major risk factors for liver fat buildup.

When your body consumes more calories than it can use for energy, it stores the surplus as fat, particularly in the form of triglycerides. If these triglycerides aren’t broken down efficiently, they begin to collect in the liver. Furthermore, a sugar-rich diet can cause insulin resistance. When this happens, your body produces more insulin, which can further encourage fat storage in the liver.

People with fatty liver or high blood sugar should limit desserts like cakes, ice cream, candies, and sugary beverages. Even fruits high in natural sugar—such as lychees, grapes, bananas, and apples—should be consumed in moderation.

<h4>Fried and High-Cholesterol Foods</h4>

Fried foods and items rich in cholesterol may seem indulgent, but they can be a direct hit to your liver. These include animal fats, red and processed meats, organ meats, egg yolks, butter, cheese, sausages, and bacon.

Diets high in these foods raise LDL (bad) cholesterol and triglyceride levels in the blood, which adds extra stress on the liver. They also increase overall fat deposits in the body, exacerbating fatty liver disease.

Instead, opt for heart- and liver-friendly alternatives like using plant-based oils (olive or canola), increasing your intake of leafy green vegetables, and incorporating fatty fish such as salmon, sardines, and mackerel into your meals. These fish are rich in omega-3 fatty acids, which have been shown to help reduce liver fat.

Too much salt can quietly worsen fatty liver disease. Pickled vegetables, canned goods, fast foods, and processed snacks are often loaded with sodium. Consuming these regularly can increase water retention, blood pressure, and fat accumulation in the liver.

Excessive salt intake has also been linked to higher leptin levels (a hormone involved in fat storage), inflammation, and insulin resistance—all of which contribute to liver damage over time.

To protect your liver, aim to keep daily salt intake under 6 grams. Try flavoring your meals with herbs, spices, and lemon juice instead of relying on salt, soy sauce, or other sodium-heavy seasonings.

Foods like white rice, white bread, crackers, instant noodles, and rice cakes may not taste sweet, but they break down quickly into sugars in the body. This leads to insulin spikes and, eventually, increased fat storage in the liver.

Choosing whole grains instead—such as brown rice, whole wheat bread, oats, and quinoa—can provide your body with fiber, improve digestion, and help regulate blood sugar levels. These changes can go a long way in easing the liver’s workload and reducing fat accumulation.

diet for fatty liver

fatty liver

Fatty liver disease is increasingly common worldwide, and while it may start off without noticeable symptoms, ignoring it can lead to serious complications. The liver plays a vital role in processing nutrients, detoxifying the body, and managing fat. When fat accumulates in liver cells faster than it can be metabolized, it can disrupt these crucial functions—potentially leading to hepatitis, cirrhosis, or even liver cancer if left untreated.Fortunately, fatty liver in its early stages is often benign and reversible. Through a combination of medical care and simple but consistent lifestyle changes, many people can manage or even reverse the condition. One of the most important lifestyle changes? Your diet.Experts emphasize that reducing the intake of certain foods can significantly slow or even stop the progression of fatty liver disease. Here are four food groups that should be limited or avoided if you’re managing this condition.Sugary FoodsConsuming too much sugar—especially added sugars—can be particularly harmful for people with fatty liver. Excess sugar contributes to weight gain, obesity, and type 2 diabetes, all of which are major risk factors for liver fat buildup.When your body consumes more calories than it can use for energy, it stores the surplus as fat, particularly in the form of triglycerides. If these triglycerides aren’t broken down efficiently, they begin to collect in the liver. Furthermore, a sugar-rich diet can cause insulin resistance. When this happens, your body produces more insulin, which can further encourage fat storage in the liver.People with fatty liver or high blood sugar should limit desserts like cakes, ice cream, candies, and sugary beverages. Even fruits high in natural sugar—such as lychees, grapes, bananas, and apples—should be consumed in moderation.Fried and High-Cholesterol FoodsFried foods and items rich in cholesterol may seem indulgent, but they can be a direct hit to your liver. These include animal fats, red and processed meats, organ meats, egg yolks, butter, cheese, sausages, and bacon.Diets high in these foods raise LDL (bad) cholesterol and triglyceride levels in the blood, which adds extra stress on the liver. They also increase overall fat deposits in the body, exacerbating fatty liver disease.Instead, opt for heart- and liver-friendly alternatives like using plant-based oils (olive or canola), increasing your intake of leafy green vegetables, and incorporating fatty fish such as salmon, sardines, and mackerel into your meals. These fish are rich in omega-3 fatty acids, which have been shown to help reduce liver fat.High-Sodium and Processed FoodsToo much salt can quietly worsen fatty liver disease. Pickled vegetables, canned goods, fast foods, and processed snacks are often loaded with sodium. Consuming these regularly can increase water retention, blood pressure, and fat accumulation in the liver.Excessive salt intake has also been linked to higher leptin levels (a hormone involved in fat storage), inflammation, and insulin resistance—all of which contribute to liver damage over time.To protect your liver, aim to keep daily salt intake under 6 grams. Try flavoring your meals with herbs, spices, and lemon juice instead of relying on salt, soy sauce, or other sodium-heavy seasonings.Refined CarbohydratesFoods like white rice, white bread, crackers, instant noodles, and rice cakes may not taste sweet, but they break down quickly into sugars in the body. This leads to insulin spikes and, eventually, increased fat storage in the liver.Choosing whole grains instead—such as brown rice, whole wheat bread, oats, and quinoa—can provide your body with fiber, improve digestion, and help regulate blood sugar levels. These changes can go a long way in easing the liver’s workload and reducing fat accumulation.

Samantha Ruth Prabhu diet for glucose spike`

Diabetes In Zero Gravity: Axiom-4 Astronauts To Study Insulin In Space; Could It Help Transform Treatment?

diabetes in zero gravity: axiom-4 astronauts to study insulin in space; could it help transform

Diabetics and anyone managing blood <span>sugar</span> levels know the rule: eat clean, balanced meals and avoid sugar-laden junk. But what if even your healthiest meals—rich in nutrients and free from processed carbs—still send your glucose monitor beeping? That’s exactly what happened to actor Samantha Ruth Prabhu, who recently opened up about her experience with “unusual spikes” in her blood sugar levels.

“I was wearing a glucose monitor just to check my spikes, and I realised that even though my meal was extremely healthy, there were some unusual spikes, which shouldn’t really happen with the kind of food I was eating,” she said. The culprit wasn’t the food itself, but the order in which she was eating it. “Just by changing the food on my plate and switching it around—eating my vegetables first, eating my protein second, and then the carbs—it kind of reduced the straight-up spikes,” she shared.

What Samantha stumbled upon is known as food sequencing—a method that can make a big difference in how our bodies respond to food.

<h4>What is food sequencing and why does it matter?</h4>

Food sequencing refers to the practice of eating different food groups in a specific order: first vegetables, then proteins and fats, and finally carbohydrates. This simple shift can significantly influence how your body processes glucose.

Here’s why: vegetables, especially raw ones, are rich in fiber, which slows down digestion and reduces the speed at which sugar enters the bloodstream. This delay helps prevent sudden spikes in glucose levels right after a meal.

When carbs are eaten at the end of the meal, they are digested more slowly and absorbed more gradually—especially when preceded by fiber and protein. This helps the body maintain a steadier blood sugar curve rather than experiencing a sharp peak followed by a crash.

<h4>The science behind the sugar curve</h4>

When you eat carbohydrates, your blood glucose typically rises within 30 to 60 minutes. The extent of that spike—and how long it lasts—depends on multiple factors: the kind of carb you ate, whether you ate it with fiber or protein, and your body’s insulin response.

Sudden or prolonged glucose surges aren’t just temporary blips; they can contribute to long-term inflammation and affect hormones and proteins in the body. Inflammation, in turn, is linked to a variety of chronic conditions including diabetes, cardiovascular disease, and obesity.

By sequencing your meals to start with fiber-rich vegetables (like cucumber, tomatoes, or spinach), followed by proteins (like boiled sprouts, tofu, or paneer), and finishing with carbs, you can naturally flatten the glucose curve. Adding small elements like lemon juice or a spoonful of seeds can enhance both taste and nutrient absorption.

While the method is especially useful for those with insulin resistance or diabetes, food sequencing benefits nearly everyone. It helps you feel fuller for longer, reduces post-meal fatigue, and stabilizes energy levels throughout the day. Protein, when consumed early in a meal, slows the breakdown of carbs, leading to a more gradual release of glucose and fewer cravings afterward.

As Samantha’s experience shows, even those who eat clean can benefit from this small but powerful tweak. Simply reordering the contents of your plate could help you take control of your blood sugar—without giving up any of your favorite healthy foods.

samantha prabhu diabetes

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glucose spike

diet for diabetes

Diabetics and anyone managing blood sugar levels know the rule: eat clean, balanced meals and avoid sugar-laden junk. But what if even your healthiest meals—rich in nutrients and free from processed carbs—still send your glucose monitor beeping? That’s exactly what happened to actor Samantha Ruth Prabhu, who recently opened up about her experience with “unusual spikes” in her blood sugar levels.“I was wearing a glucose monitor just to check my spikes, and I realised that even though my meal was extremely healthy, there were some unusual spikes, which shouldn’t really happen with the kind of food I was eating,” she said. The culprit wasn’t the food itself, but the order in which she was eating it. “Just by changing the food on my plate and switching it around—eating my vegetables first, eating my protein second, and then the carbs—it kind of reduced the straight-up spikes,” she shared.What Samantha stumbled upon is known as food sequencing—a method that can make a big difference in how our bodies respond to food.What is food sequencing and why does it matter?Food sequencing refers to the practice of eating different food groups in a specific order: first vegetables, then proteins and fats, and finally carbohydrates. This simple shift can significantly influence how your body processes glucose.Here’s why: vegetables, especially raw ones, are rich in fiber, which slows down digestion and reduces the speed at which sugar enters the bloodstream. This delay helps prevent sudden spikes in glucose levels right after a meal.When carbs are eaten at the end of the meal, they are digested more slowly and absorbed more gradually—especially when preceded by fiber and protein. This helps the body maintain a steadier blood sugar curve rather than experiencing a sharp peak followed by a crash.The science behind the sugar curveWhen you eat carbohydrates, your blood glucose typically rises within 30 to 60 minutes. The extent of that spike—and how long it lasts—depends on multiple factors: the kind of carb you ate, whether you ate it with fiber or protein, and your body’s insulin response.Sudden or prolonged glucose surges aren’t just temporary blips; they can contribute to long-term inflammation and affect hormones and proteins in the body. Inflammation, in turn, is linked to a variety of chronic conditions including diabetes, cardiovascular disease, and obesity.By sequencing your meals to start with fiber-rich vegetables (like cucumber, tomatoes, or spinach), followed by proteins (like boiled sprouts, tofu, or paneer), and finishing with carbs, you can naturally flatten the glucose curve. Adding small elements like lemon juice or a spoonful of seeds can enhance both taste and nutrient absorption.Not just for diabeticsWhile the method is especially useful for those with insulin resistance or diabetes, food sequencing benefits nearly everyone. It helps you feel fuller for longer, reduces post-meal fatigue, and stabilizes energy levels throughout the day. Protein, when consumed early in a meal, slows the breakdown of carbs, leading to a more gradual release of glucose and fewer cravings afterward.As Samantha’s experience shows, even those who eat clean can benefit from this small but powerful tweak. Simply reordering the contents of your plate could help you take control of your blood sugar—without giving up any of your favorite healthy foods.

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