Latest news with #ArchanaBatra
Hindustan Times
29-06-2025
- Health
- Hindustan Times
Cortisol cocktails are trending : But do they really work?
You've probably seen them all over Instagram - the so-called cortisol or adrenal cocktails. A bright, zesty mix of orange juice, coconut water, cream of tartar (hello, potassium!), and sea salt. Cortisol cocktails contain bright, zesty mix of orange juice, coconut water, cream of tartar (hello, potassium!), and sea salt(Photo: Adobe Stock) They're served as the new wellness elixir to 'support adrenal health' and 'balance cortisol levels' , your body's main stress hormone. But is this drink really a stress cure in a cup? According to culinary nutritionist and wellness coach Eshanka Wahi, the hype needs a reality check. 'These ingredients are hydrating and mineral-rich, which can help stabilise blood sugar and reduce perceived stress,' she says. 'But the idea that they 'heal' your adrenals or balance cortisol in a major way isn't backed by strong science.' Basically, it's not a magic fix , more of a feel-good wellness boost. Dr Archana Batra, dietician and certified diabetes educator, agrees. 'Cortisol is a vital hormone that regulates metabolism, immunity, and stress. These cocktails might offer a quick electrolyte hit, but they don't directly impact cortisol levels in a significant or clinical way.' Also as per experts, one point is worth noting: the sugar and sodium content. The orange juice may spike blood sugar, which isn't ideal for people with diabetes, and the added salt can be problematic for anyone with kidney or blood pressure issues. So what actually helps keep your cortisol levels in check? Both experts say it's all about the basics: a balanced diet, protein-rich breakfast, quality sleep, regular exercise, magnesium-rich foods (hello nuts and seeds), and real stress management tools like meditation and movement.
Hindustan Times
25-06-2025
- Health
- Hindustan Times
What makes a perfect pre-workout meal? Dietician says have these 3 things without fail
The body needs proper nutrition before a workout to maximise performance, boost energy, and support muscle function. In an interview with HT Lifestyle, Dr Archana Batra, a dietician, said, 'Just like a vehicle requires the correct fuel to perform effectively, your body needs certain nutrients to perform and recover during workouts. It is not about calorie control; rather, it is about the intake of various macronutrients such as carbohydrates, proteins, and fats to maximise performance, avoid fatigue, and facilitate muscle repair.' Also read | Fitness coach shares why protein is important for women to lose belly fat and suggests 19 meal options The body needs certain nutrients to perform and recover during workouts.(Freepik) 'Food plays a crucial role in maintaining health, and when it comes to working out, the right food at the right time gives you an instant energy boost. When it comes to achieving your fitness goals, what you eat before and after a workout matters just as much as the workout itself. Food isn't just fuel, it's information for your body,' Dr Batra emphasised. Carbohydrates are your body's primary and most efficient energy source. For pre-workout fuel, focus on complex carbohydrates that release glucose steadily into your bloodstream, providing sustained energy without a sudden crash. Opt for foods like whole-grain toast, oatmeal, brown rice, sweet potatoes, or bananas. Timing is key. Consume this meal 1-3 hours before your workout to allow for proper digestion. If you have limited time, a smaller, easily assimilated carb source such as a banana 30-60 minutes beforehand can be beneficial. Steer clear of high-fiber or high-fat meals immediately before exercise since they can cause digestive upset. Also read | Dietician shares what to eat before and after workout for better performance and recovery Fuel your body with the right nutrition.(Shutterstock) 2. Protein: Following exercise, your muscles are conditioned to be repaired and glycogen supplied. This is where protein and carbohydrates function in concert. Protein is essential for repairing and building muscle, and carbohydrates replenish your lost energy reserves. Opt for a mix of lean protein and complex carbs in 30-60 minutes after exercise. Great options are grilled chicken and quinoa, Greek yogurt with berries, fruit with a protein shake, or whole-grain toast with scrambled eggs. The prompt provision of these nutrients decreases muscle soreness and readies your body for the next challenge. 3. Drink water: Water is very crucial for overall health. It is used in every function of the body, from energy metabolism to controlling body temperature during exercise. Drink plenty of water regularly throughout the day. In the end, regular, balanced nutrition specific to your intensity and length of workout is more crucial than any one superfood. Tune in to your body, try new foods, and pay attention to whole foods and avoid eating processed foods to really fuel your fitness. Also read | Pre-workout foods to support your exercise Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
14-06-2025
- Health
- Hindustan Times
Fruit vs fruit juice: Which is better for blood sugar? Dietician settles the age-old debate
Blood sugar levels are greatly influenced by our diet and lifestyle choices. A sedentary routine combined with poor dietary habits, especially frequent consumption of junk food, can cause spikes in blood sugar, increasing the risk of long-term health issues and chronic conditions. Also read | Don't juice your fruits and veggies; eat them instead: Nutritionist recommends In an interview with HT Lifestyle, Dr Archana Batra, dietician and diabetes educator said, 'The excessive spikes and crashes in blood sugar cause several issues, such as fatigue, irritability, and cravings, and sometimes they can also lead to an increase in the risk of insulin resistance, type 2 diabetes, and cardiovascular diseases.' Speaking of the body's need for natural sugars to regular blood sugar levels, Dr Archana Batra added, 'Fruits and fruit juice are the pure source of natural sugars that directly impact blood sugar levels. But how they affect the body can vary significantly depending on form, fiber, and processing.' 'Whole fruits, including apples, berries, oranges, and pears, contain various nutritional benefits, such as having fibers, vitamins, minerals, and oxidants. The fiber in fruits helps to slow down the absorption of sugar in the bloodstream, which prevents sharp spikes in glucose levels,' said the dietician. Dr Archana Batra higyhlighted the benefits of consuming whole fruits - slows down the glucose absorption levels, supports gut health, and are more nutrient dense. 'According to research, people who usually consume whole fruits such as berries and apples, especially those with a low glycemic index, have a lower risk of developing type 2 diabetes,' she said. Also read | Orange juice vs green tea: Which is healthier for you? Ayurveda expert shares 'Even if fruit juice is 100% natural, it lacks the fiber that is found in whole fruits. Without that fiber buffer, the natural sugars in juice are absorbed quickly, and that causes a rapid rise in blood sugar levels similar to drinking a sugary soda. Fruit juice contains a higher glycemic index, more calories, quick sugar absorption and potential for insulin spikes, and lacks various key nutrients,' said Dr Archana Batra. Also read | Is blending fruits good for your health compared to juicing? Doctor reveals why: 'Juicing can deprive you of…' 'Whole fruits are the best option for the people looking to balance blood sugar and maintain steady energy levels. Juice can be consumed occasionally, especially in small quantities or when paired with protein or fat — but it should not replace whole fruit as a daily staple,' the dietician emphasised on the importance of choosing whole fruits over fruit juice. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
India.com
02-06-2025
- Health
- India.com
Expert Reveals Top 7 Summer Superfoods For Diabetics That Naturally Regulate Blood Sugar And Keep You Cool
photoDetails english 2909804 Updated:Jun 02, 2025, 10:50 AM IST 1 / 13 Diabetes is really a challenging factor, especially in summers, but also the season offers fresh and nutrient-rich foods that can help keep your blood sugar levels stable. The right food choices not only help you to manage glucose levels but also boost overall energy, hydration, and immunity. 2 / 13 Dr Archana Batra, dietician and a certified diabetes educator, reveals the top 7 superfoods that are beneficial, especially for people with diabetes. Bitter gourd 3 / 13 Dr Archana says, "Bitter gourd contains natural sources of nutrient compounds such as charantin and polypeptide-p that help lower blood glucose levels. It is known as a natural insulin booster." Incorporate it either by making juice or by frying, yet it is bitter, it is healthy, and it is beneficial with nutrients. It improves insulin sensitivity and supports liver health. Cucumbers 4 / 13 Cucumber is rich in water and fiber that help to improve digestion and prevent sudden sugar spikes. Dr Archana says, "It is low in carbohydrates and helps you to keep your blood sugar contains low glycemic acid that helps you to prevent blood sugar spikes. Incorporate it in salads, smoothies, or raita." Berries (strawberries, blueberries, and blackberries) 5 / 13 Berries are rich in antioxidants, fibers, and vitamins and are also known as natural blood sugar regulators. "They are known as the nutritional powerhouse for people with diabetes. It contains low glycemic indexes that help to avoid sugar spikes in blood sugar. Berries work as a naturally hydrating and cooling source," reveals Dr Archana. Bottle gourd 6 / 13 Bottle gourd contains a low glycemic index and high fiber that help to manage weight and sugar levels efficiently. Dr Archana says, "Bottle gourd works as a good summer detox that is light and contains water. It is a non-starchy vegetable that helps to prevent blood sugar levels." Gooseberry (amla) 7 / 13 Amla is also known as Indian gooseberries that contain powerful nutritional benefits such as chromium that supports blood sugar regulation, a low glycemic index, and high fiber; it is rich in vitamin C that helps to fight inflammation and supports weight and cholesterol management. Incorporate raw amla or amla juice to lower blood sugar levels. Leafy greens 8 / 13 Leafy greens such as spinach, amaranth, mint, and coriander are rich in fibers, low in carbohydrates and calories, rich in prebiotics, and supportive of detox and liver health. Dr Archana says, "It also contains magnesium and antioxidants that are insulin sensitive. Leafy greens have natural cooling properties and aid hydration." Fenugreek 9 / 13 It helps to control your diabetes. Research suggests that adding fenugreek to your diet may help lower blood sugar levels. "It contains soluble fiber, which slows sugar absorption and improves insulin sensitivity. Try soaking the seeds overnight or using them in meals for potential benefits," says Dr Archana. 10 / 13 These are 7 summer superfoods that help you to beat diabetes and maintain good health. "But remember, no single food can replace proper diabetes management; balanced nutrition, exercise, and proper medication if needed are key. Always consult a medical professional before making dietary changes. Stay informed and stay healthy," emphasises Dr Archana. 11 / 13 While these summer superfoods offer tremendous support for blood sugar control, remember that no single ingredient can replace an overall healthy lifestyle. Combine these foods with regular physical activity, mindful eating habits, and medical guidance for the best results. 12 / 13 With nature's seasonal bounty and expert-backed advice, managing diabetes in summer doesn't have to be a struggle — it can be a refreshing journey to better health. 13 / 13
