Anita has had diabetes for a long time; however, she was very careful with her diet, and yet, her blood sugar levels were still fluctuating erratically. She abandoned consuming sweet foods and replaced them with healthier options as much as possible, but even after eating, she still felt drowsy and dizzy. That was the day, during a chat with her doctor, that she understood that timing her meals may be just as important as what she ate.

She started working on her meal times and found she was able to make quite a difference. Rather than skipping meals or having inconsistent eatings, she began to have consistent balanced meals at usual times. Her energy returned, and her blood sugar leveled off-an unexpected but priceless lesson.

Why Meal Timing Matters for Diabetics

A regular and consistent time of eating meals and snacks throughout the day is necessary in order to maintain constant levels of energy and blood sugar. This is more so for people with type 1 or any patient diagnosed with type 2 diabetes, using traditional insulin therapy or glucose-lowering drugs like sulfonylureas. Lack of meal or delay will result in low blood sugar levels (hypoglycemia), which could present in patients with symptoms of shakiness, dizziness, and even fainting.

When the blood sugar drops too low, it results in overeating later in the day that puts additional spikes into blood sugar. This roller-coaster effect, while uncomfortable, also poses grave danger in the long run. Regular interval intakes of meals help to combat such roller-coaster effects.

Skipping of meals or snacks can also induce nocturnal hypoglycemia, the medical term for low blood sugar at night. This is particularly dangerous because you are not consciously aware of what's happening to your blood sugar while you sleep, making it challenging to correct during the day, leaving one feeling fatigued and low energy ahead.

While diabetes patients do not have to struggle within one convenient shoe-size model of meal timing, the size and timing of meals are determined by individual's needs, lifestyle, and treatment program. Still, here are some general rules that will help maintain blood sugar levels.

Is Breakfast Most Important Meal of the Day?

That is why it has been termed as the most necessary meal of the day-especially for the diabetic. A well-balanced breakfast will neither only keep blood sugar at its normal levels but also keep you full for longer periods. Researchers have found that healthy breakfasts can reduce the need for insulin and decrease blood glucose at some point during the day especially among type 2 diabetics.

On the other hand, skipping breakfast has been shown to be a causative element behind the later blood sugar spiking. A study on adults with type 1 diabetes revealed that skipping breakfast leads to higher blood sugar content in the afternoon and even at night that creates a vicious cycle of elevation of glucose. As for the type 2 diabetics, skipping breakfast can lead them to eat more than they need, resulting to weight gain, which only complicates their state of control of the sugars inside their body.

Lunch and Dinner: What is the Right Time?

Lunch and dinner are good carbohydrates time, with meals should be balanced. It's also a good idea to be around the same time each day, especially if you take insulin. A good schedule keeps the blood sugar from tanking or skyrocketing.

Having an earlier dinner and, ideally, two hours or more before bedtime also helps better glucose control. Eating near bedtime, especially in the last two hours before sleeping, has been implicated as having worse blood sugar control and a higher risk of obesity. Having your meals earlier in the evening allows the body time to digest so that during sleep, you avoid dipping too low.

To Snack or Not to Snack?

Snacks are a lifesaver for many people with diabetes as they stabilize blood sugar levels between meals. Everyone with diabetes does not have to snack. Individuals with type 2 diabetes often are not told to take regular snacks since they are mostly not subject to having their blood sugars drop often. Use your body and your blood sugar readings to determine how you should snack.

In some situations-including alcohol intake or exercise-there may be some advantage to consuming a snack to elevate blood sugar levels. For nocturnal hypoglycemia, having an evening snack can be a good preventive measure. It's best to have snacks that contain energy but are nutrient-dense and promote gradual release of energy rather than spiking the blood sugar.

Best and Worst Foods for Diabetes

When it comes to diabetes, what you eat is as important as when you eat. It's more about selecting foods that will help regulate blood sugar levels so they're smooth and not peaked. It will also keep the system full of nutrient-dense foods rich in fiber, vitamins, and minerals with all the positive health outcomes.

Best Foods for Diabetics

Nutrient-dense foods are rich in fiber, vitamins, and minerals and ideal for people with diabetes. These include:

-Non starchy vegetables: Consider broccoli, peppers, tomatoes, and leafy greens. These are lower in carbohydrates and very rich in fiber.

-Whole grains: Consider brown rice, quinoa, and barley. All these take a much longer time to digest hence will not cause sudden spikes in blood sugar.

-Low protein: Skinless chicken, fish, eggs, and legumes. Protein maintains steady blood sugar, too, and also reduces hunger pangs.

-Fruits. Among fruits, there are some with incredibly low contents of natural sugars. They have low GI and even higher fiber content, such as berries, apples, and pears.

Limit or Avoid These Foods

No food item is forbidden entirely. Though, there are a few foods, which should be limited in the diet:

-Engulfing white bread, white rice, and pasta leads to an impressive surge in blood sugar. Alternatives are whole grains.

-Foods with added sugars need to be taken only at limited instances, which include sweets, soft drinks, and certain processed snack items.

- Canned soups, frozen meals, and processed snacks usually have a high sodium level, thus require moderation.

When people are living with diabetes, there are foods and when they should be consumed. Controlling blood glucose can sometimes be a bit challenging, but it is easier to stick to a routine of eating and its nutritional content if done at fix times. Whether a person is just getting used to the diagnosis or refining his ongoing regimen, small alterations in diet and times of eating may differ drastically in health.

Singer and composer Adnan Sami has stunned the world by losing 120 kg — going from 230 kg down to 110 kg. His remarkable transformation was not the result of surgery or any quick-fix methods, but of sheer discipline, emotional motivation, and a radical lifestyle shift. On the June 1 episode of Aap Ki Adalat, Sami shared the real story behind his transformation, busting myths and inspiring millions.

The Diet That Changed Everything

Adnan Sami’s dramatic weight loss sparked intense public curiosity. Many assumed surgery was involved — either bariatric or liposuction. But Sami set the record straight: “There has been a lot of speculation... but no surgery was done,” he said on the show. He joked, “At 230 kg, I’d have needed a vacuum cleaner for liposuction!”

The reality was much simpler, yet far more demanding. Adnan adopted a high-protein diet prescribed by his nutritionist. The core rules? No bread, no rice, no sugar, no oil, and no alcohol. “Everything I loved, I gave up,” he recalled. This no-compromise eating plan marked the start of his transformation, and though the diet was strict, it was effective. He began to lose weight consistently, with 20 kg gone in the very first month.

A Life-Changing Wake-Up Call

In another interview with Mashable India, Adnan spoke of the terrifying moment that became a turning point. While in London, his doctor issued a grim warning: “If you continue living like this, your parents might find you dead in a hotel room within six months.”

His father, already battling cancer, was present during that conversation. That evening, he made a heartfelt plea to his son: “I have been through everything with you and never asked for anything. But promise me one thing — I want you to bury me, not the other way around. No father should have to bury his child.”

That emotional moment hit Sami hard. He promised his father that he would change, not just for himself, but for the family that stood by him through thick and thin. Soon after, he flew to Texas, found a dedicated nutritionist, and began his transformation journey in earnest.

The Little Victories That Kept Him Going

Despite the strict rules, Adnan found motivation in small milestones. “I was 9XL and once saw a T-shirt in XL size that I loved. My mom joked that even my arm wouldn’t fit in it then,” he laughed. He bought it anyway and set a goal to fit into it.

“Every time I felt I had lost weight, I’d try it on — sometimes three times in one night. When it finally fit, I called my father at 3 a.m., screaming with joy,” he said. Even seeing his knuckles again after years felt like a win.

Sami’s story is not about a miracle. It is about resolve, emotional courage, and making peace with lifelong commitment. “This is how I lost weight — through a lot of hard work. There is no shortcut in life,” he said. Today, his story stands as a testament to the power of will, proving that real change begins with a decision and stays with consistent effort.

For decades, diet sodas like Diet Coke have been marketed as a healthier alternative to regular sugary beverages—especially appealing to people looking to manage weight or diabetes. But recent studies suggest that the label “diet” may be misleading. Far from being a harmless substitute, these drinks could pose serious risks to heart health, including increased chances of heart attack and stroke.

What Is The Evidence?

A wave of recent findings, including one from the Harvard T.H. Chan School of Public Health and another from UC Irvine, points toward an unsettling trend: frequent consumption of artificially sweetened beverages could elevate the risk of cardiovascular diseases.

The UC Irvine study, for instance, revealed that people who consumed the most artificial sweeteners had a 9% higher risk of cardiovascular disease and an 18% higher risk of stroke. Another study published in Cell Metabolism—conducted by researchers at the Karolinska Institute in Sweden—fed aspartame (a common sweetener used in Diet Coke) to mice in doses equivalent to three cans of diet soda per day. The result: a worrying build-up of fat in the arteries, known as atherosclerosis, which is a major trigger for strokes and heart attacks.

Another study form 2012, published in the Journal of Internal Medicine, titled Diet Soft Drink Consumption is Associated with an Increased Risk of Vascular Events in the Northern Manhattan Study, noted that diet soft drink consumption may also be associated with health consequences, particularly type 2 diabetes and the metabolic syndrome risk factors for cardiovascular disease (CVD), ischemic stroke, and all-cause mortality.

ALSO READ: Donald Trump's Guilty Pleasure: Is His Go-To Diet Coke Really Guilt-Free?

What Makes Artificial Sweeteners Risky?

Although scientists are still working to fully understand the mechanisms, several theories have emerged. Artificial sweeteners like aspartame and sucralose (brand names Equal and Splenda) may alter gut microbiota, trigger inflammation, and lead to metabolic issues such as high blood pressure and elevated cholesterol levels.

In the Swedish study, researchers found that aspartame led to a spike in blood sugar and increased levels of a protein called CX3CL1. This protein behaves like molecular glue, sticking to the inner walls of arteries and trapping other cells, thereby helping plaque form—similar to what happens with excess cholesterol. The process, though observed in mice, raises questions about its impact on human cardiovascular systems.

Proceed With Caution

Dr. Elizabeth Dineen, a cardiologist at UC Irvine, summed it up succinctly, and as The Independent also reports: “Avoiding added artificial sugars makes sense, and this study helps to support that.” Dr. Ningjian Wang from Shanghai Ninth People's Hospital, who was also involved in the Harvard-linked research, in a statement, warned that the health halo around artificially sweetened drinks might be misleading. “Do not take it for granted that drinking low-sugar and low-calorie artificially sweetened beverages is healthy,” he said.

Even the American Heart Association cautions that adults who drink two liters or more of artificially sweetened beverages per week may be at a higher risk of developing an irregular heartbeat—a precursor to more serious heart conditions.

Regulatory and Industry Response

Despite these concerns, regulatory agencies like the U.S. Food and Drug Administration (FDA) continue to maintain that aspartame is safe when used as directed. In fact, aspartame is one of the most researched food additives in the world. The FDA disagrees with classifying it as a carcinogen, citing insufficient evidence. The World Health Organization takes a slightly more cautious stance, suggesting further studies are needed to confirm long-term health impacts.

A request for comment from Coca-Cola, the makers of Diet Coke, went unanswered, reported The Independent. However, the company has previously stated that their products are safe for general consumption except for people with phenylketonuria (PKU), a rare genetic disorder that makes processing aspartame difficult.

Rethink the “Diet” Label

While moderate consumption may still be safe for many people, these new findings suggest it’s time to rethink the assumption that diet sodas are inherently healthier. Artificial sweeteners, once seen as a guilt-free indulgence, may come with hidden costs—especially for heart and metabolic health.

In short, “diet” may not mean healthy—it might just mean different risks.

Cow’s milk is a popular dietary staple known for its protein, calcium, phosphorus, and B vitamins. Yet, for many individuals, it isn’t suitable. People may need or choose to avoid it due to allergies, lactose intolerance, vegan lifestyles, or concerns about hormones and contaminants. Fortunately, the market now offers a range of plant-based milk alternatives—but not all are nutritionally equal. When choosing a milk substitute, it’s important to look beyond just taste and texture.

Experts advise checking the label for added sugars, calcium and vitamin D fortification, protein content, and the percentage of the key ingredient (like almonds or oats). Here’s a closer look at five common substitutes for cow’s milk and how to pick the best ones for your needs.

Soy Milk

Soy milk, made from soybeans or soy protein isolate, is one of the most nutritionally comparable alternatives to cow’s milk. It typically contains 7–9 grams of protein per cup, which is similar to cow’s milk, and fewer calories and carbohydrates. Because it’s a complete protein source, it provides all essential amino acids, a rarity among plant-based options.

However, some individuals avoid soy due to the presence of isoflavones—compounds that mimic estrogen—which have been debated for their hormonal effects. While current research does not confirm harm from moderate consumption, those with specific hormonal conditions may prefer to consult a healthcare provider.

Soy milk can be a good option for cooking and drinking, but for people following a low-FODMAP diet, it’s best to choose versions made from soy protein isolate rather than whole soybeans, which can cause digestive discomfort.

What to check: Look for fortified soy milk with calcium and vitamin D. If you’re concerned about GMOs, opt for organic versions.

Almond Milk

This nut-based milk alternative has surged in popularity due to its light, slightly sweet flavor and low calorie content. Unsweetened almond milk typically contains just 30–35 calories per cup. However, it only provides about 1 gram of protein, making it less ideal for those needing higher protein intake.

One downside is that most commercial almond milk contains only 2% almonds, meaning the drink is mostly water and may not offer the full nutritional benefits of whole almonds. Additionally, it contains phytic acid, which can inhibit the absorption of calcium, zinc, and iron.

What to check: Look for almond milk with higher nut content (around 7–15%), and avoid sweetened versions to reduce unnecessary sugar intake.

Coconut Milk

Coconut milk is made from the white flesh of coconuts blended with water. It has a creamy consistency and a mild, sweet flavor. With about 45 calories per cup, it is low in carbohydrates and protein, and most of its calories come from saturated fat in the form of medium-chain triglycerides (MCTs).

MCTs have been linked to potential benefits such as appetite regulation and better cholesterol profiles. Still, due to limited research and its high saturated fat content, coconut milk should be consumed in moderation as part of a balanced diet.

What to check: Choose unsweetened versions and consider your overall fat intake, especially if you're managing cholesterol or heart health.

Oat Milk

Made from oats and water, oat milk has become a favorite for its naturally sweet flavor and creamy texture. It blends well in coffee, cereal, and smoothies. Nutritionally, it’s higher in carbohydrates (19–29 grams per cup) than other plant-based milks but also provides more fiber—particularly beta-glucan, which is known to help lower LDL cholesterol.

It has 2.5–5 grams of protein and around 140–170 calories per cup. Because of its carbohydrate content, it may not suit low-carb diets but can be a satisfying option for those needing more energy or managing cholesterol levels.

What to check: Look for fortified oat milk without added sugars. For homemade versions, it’s difficult to match the nutrient levels of commercial fortified options.

Rice Milk

Rice milk, derived from milled rice and water, is the most hypoallergenic of the milk alternatives, making it suitable for those with allergies to dairy, soy, nuts, or gluten. It has a thin consistency and naturally sweet taste but is high in carbohydrates (27–38 grams per cup) and low in protein (1 gram per cup).

Its high glycemic index means it’s quickly absorbed, which can cause blood sugar spikes—making it a less ideal choice for people with diabetes. Moreover, rice milk can contain higher levels of inorganic arsenic, so health experts recommend varying grain sources in your diet.

What to check: Use rice milk occasionally, especially for children or those who consume large amounts of rice products. Choose brands that test and limit arsenic content.