Latest news with #DeepikaSharma
Indian Express
2 days ago
- Health
- Indian Express
Rye vs Sourdough: Which bread is better for blood sugar control?
Multigrain, whole wheat, sourdough. The market is flooded with varieties of bread to accompany your eggs and pasta, seemingly offering a healthier choice to digest your meals. For diabetics, mindful choices can help control insulin levels and keep spikes under check. If you are confused between rye and sourdough and curious about their impact on your insulin level, comes to you with inputs from a nutritionist. Deepika Sharma, personal fitness expert with a focus on functional nutrition, told that the primary difference between rye and sourdough is that rye is a grain and sourdough is a process. Still, both show up a lot in conversations around digestion, gut health, and blood sugar, so it's worth unpacking. 'Rye bread (the dense, old-school kind — not the soft, sweetened stuff from supermarket shelves) is naturally high in fibre. It's got these slow-digesting carbs that help keep your blood sugar steady. It's also rich in something called arabinoxylans, basically food for your good gut bacteria. So it's not just about sugar spikes, it's also about how your gut holds up over time,' said Sharma. Sourdough, on the other hand, is more of a technique. According to her, it can be made with rye, wheat, spelt, whatever flour you choose. 'What makes it different is the wild fermentation. Instead of commercial yeast, it uses natural bacteria and yeast (mostly lactobacilli) that slowly break things down, including carbs and gluten,' she explained, adding that the process is what makes it easier to digest, lowers the glycemic load, and even reduces compounds that block mineral absorption. 'If you're eating rye sourdough, that's the sweet spot, you get both the grain and the fermentation benefits,' said Sharma. If it's a basic rye vs a good white sourdough, then the sourdough often comes out ahead, especially if it's slow-fermented and made with whole grains, she added. The part most people miss? It's not just the ingredient. It's how it's made. 'A fluffy, fast-baked rye with added sugar won't do much for your gut. But a slow-fermented whole wheat sourdough? That's a different story,' said Sharma. More often than not, labels don't tell the whole truth. The process does, she concluded. Nutritionist Apeksha Chandurkar, founder of Balanced Bite, added that according to dietary recommendations, consuming plain or toasted bread solely depends on the individual's health status and preference. Between the both, toasted bread, which has a slightly lower GI (glycaemic index), could help keep blood glucose levels in check compared to plain bread. Another way to reduce glucose spikes is to freeze and thaw bread. 'Take a plain slice of bread. Put it in a box or container. Freeze it in the refrigerator. The next day, you toast it. This reduces blood sugar spikes by 40 percent. When it is frozen and thawed, resistance starch forms, which is great for gut bacteria,' she added.
Indian Express
25-05-2025
- Health
- Indian Express
Why you should add pieces of dry coconut to your diet
Coconuts are a staple in Indian kitchens and households. A no-waste fruit, all parts of a coconut can be used to our advantage – whether you need an electrolyte boost (coconut water), hydrate your hair and scalp (oil), whip up culinary dishes (flesh) or use the shell for decorative purposes. Did you know dry coconut is loaded with health benefits and makes for a wonderful addition to your diet? Deepika Sharma, Delhi-based personal trainer and functional nutritionist, told that dry coconut is a dense storehouse of healthy fats– mainly medium-chain triglycerides (MCTs) like lauric acid, fiber which improves gut motility, supports satiety, minerals like copper, selenium, iron, magnesium, potassium and zinc and loads of phenolic compounds that fight inflammation and aging. Here are some health benefits associated with consuming dry coconut: 1. Brain and Nerve Function – the MCTs are rapidly converted into ketones — an alternative energy source for the brain. Lauric acid has mild antimicrobial properties, supporting overall neuroinflammation control. People on low-carb or mental clarity-focused diets (like keto or Vedic fasts) can benefit. 2. Gut and Metabolism– The fiber aids digestion and stabilizes blood increase energy expenditure and fat oxidation. A small dose can help with slow bowels, sugar crashes, or binge cycles. 3. Hormonal Support – Lauric acid may improve HDL cholesterol levels. The fat content is supportive of steroid hormone production — think testosterone, cortisol, estrogen balance. Women with PCOD/menstrual irregularities or men with low vitality may benefit from small doses. 4. Skin and Immunity – Loaded with antioxidants and healthy fats, they offer your skin nourishment from within. Lauric acid supports immune defense and can combat candida and bad gut flora. Sharma shared that dry coconut is calorically dense. '8–10 pieces can easily clock 250–300 calories. While its not an issue for active individuals but risky for sedentary people or those with weight/fatty liver issues,' she warned. 'While MCTs are metabolized differently, excess saturated fat may still spike LDL in some individuals. In fact, dry coconut is heavy. People with sluggish digestion, bile issues, or low stomach acid may bloat or get nausea. For those believing in Ayurveda, consumption in excess or during improper season (like peak humid months), can increase Kapha, leading to phlegm, lethargy. According to Sharma, the best time to have dried coconut is in the morning and mid-morning along with herbal tea – like cumin or fennel, or as a mid-evening snack. She warned against eating them at night. 'Since it is heavy and oily, it can mess with your digestion and sleep,' she said. '4–6 small pieces daily is safe for most people and 8-10 if you're physically active or skipping a meal — during fasting or traveling,' added the expert. Sharma recommends consuming it for 5 days a week, and skipping 2 days to prevent bio-adaptation and overconsumption. 'You can also rotate it with almonds for vitamin E and satiety, fox nuts (makhana) which is a low-calorie snack, and seeds such as flax and chia for omega-3 balance,' she added.
Indian Express
24-05-2025
- Health
- Indian Express
‘Burn fat, build fire': Malaika Arora shares a quick, at-home HIIT workout routine
Malaika Arora's fitness videos inspire many to get moving despite responsibilities and hectic schedules. In a recent Instagram video captioned 'Burn fat, build fire,' she shared some quick, at-home HIIT (High-Intensity Interval Training) workouts that can help burn fat and improve muscle mass. Personal trainer Deepika Sharma told that the HIIT exercises shown in the video have the following benefits if added to your fitness routine: 1. Jump squats raise your heart rate quickly and activate your quads and glutes. Just a few reps in, and you'll be sweating. 2. Mountain climbers combine cardio and core strength, helping burn fat even after your session. 3. Glute bridges are great for toning the glutes and relieving tension in the lower back. This move is low-impact but highly effective. 4. Plank shoulder taps stabilize your whole body and target your core and shoulders without straining your spine. 5. High knees are a fast-paced move that boosts your heart rate and engages your lower abs without any equipment. 'The format is short, intense, and manageable. Since it's doable, you're more likely to stay consistent — and that's what drives real results,' said Sharma. Fitness trainer Garima Goyal told us that HIIT workouts are, as their name suggests, short bursts of exercise that are high in intensity. Their popularity comes from the fact that they are incredibly time-efficient. 'In our fast-paced lives, where finding time for regular exercise can be challenging, HIIT allows individuals to achieve significant fitness gains in a relatively short time compared to traditional steady-state cardio exercises. The concept of intervals, alternating between short bursts of intense effort and brief rest or lower-intensity periods, allows for maximum output in a condensed workout session,' she added. The intense effort during the workout creates an 'afterburn' effect known as excess post-exercise oxygen consumption (EPOC). 'This means that the body continues to burn calories at an elevated rate even after the workout has ended, contributing to greater overall energy expenditure,' Goyal said. According to her, the intense bursts of activity elevate heart rate and improve cardiovascular endurance. Over time, this can lead to a stronger and more efficient heart, reducing the risk of cardiovascular diseases such as heart attacks and strokes. In addition, high-intensity workouts are effective for building and preserving lean muscle mass. 'While traditional cardio exercises may lead to muscle loss, HIIT promotes muscle preservation and growth due to the resistance and strength components often incorporated into these workouts,' she said. Still not convinced? Here's a quick overview of why you should try Malaika Arora's HIIT routine: 1. You'll sweat in five minutes flat. No time wasted, no fluff. 2. It keeps torching fat even after you're done. (Yes, this is science.) 3. Hits all the right spots. Legs, glutes, core—one workout, triple threat. 4. Zero equipment. Just a mat, some space, and you. 5. Short, sharp, and fits your day. 6. It's intense but not insane. Which is why you'll keep doing it. One of the most important things is consistency for your body. However, before getting started, keep the following advice in mind: Sharma advised warming up since going in cold invites cramps and injuries. 'In case you have sensitive knees or ankles, skip the jumps or scale it down. First-time users should go slow and build it up. Your joints love cushion, hence a mat or soft surface is non-negotiable,' she added. According to her, form is everything. Her mantra? Look sloppy, move sloppy, feel sloppy. 'Spend time perfecting the basics first- take as much time as your body needs,' she said. Needless to say, always hydrate. Keep a water bottle handy as you are bound to sweat a lot. And in case you feel light-headed, take a rest. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Indian Express
17-05-2025
- Health
- Indian Express
Bhagyashree recommends 4 exercises to work your obliques; learn why they are important for women in their 40s
Bhagyashree's commitment to health and fitness is evident on her social media, where she regularly shares tips and tricks that help her stay active. In one recent video, she discussed the importance of obliques and provided four exercises to help work them. 'Chair exercizes work for everyone, the elderly, the lazy, the workoholic. A quick simple circuit to activate those sleepy muscles,' she mentions in a video shared on Instagram. A post shared by Bhagyashree (@ Physical trainer Deepika Sharma said that obliques are abdominal muscles that strengthen the core and stabilise the pelvic floor. Found lateral to the torso, there are two layers — the internal and external obliques — and both play a pivotal role in stabilizing and protecting your spine by resisting too much rotation. 'Women in their 40s undergo hormonal changes that result in muscle loss and fat gain, especially around their midsection. Oblique exercises work to fight both. A stronger core also means fewer back issues and better body mechanics, which boosts confidence,' she said. According to the expert, Bhagyashree's reel highlights four exercises that are not only important for abs, but also for life! She lists down their health benefits: It targets your internal and external obliques and strengthens the muscles that stabilise your spine and torso. These exercises also improve core control, which translates to better posture and balance and is great for managing mid-section fat, especially as metabolism slows with age. Not only does this look graceful and feel relaxing, but it also lengthens and activates the obliques. It improves flexibility and mobility, especially around the waist and ribcage. Further, it aids in lymphatic flow and digestion and helps counteract the tightness from sitting or doing repetitive tasks. It works the sides of your core while engaging stabilizer muscles. It builds functional strength, which is helpful when lifting groceries or playing with kids. If paired with a decent diet, it reduces love handle fluff. This underrated move builds rotational power and spine mobility. It trains the transverse plane—something most people ignore. It also improves twisting motions, reducing injury risks during daily movements. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Indian Express
04-05-2025
- Health
- Indian Express
How can eating junk food cause chronic inflammation in your body that can lead to serious health risks?
Ever wondered why you get a fever when you have the flu or diarrhoea when you eat something bad, or swelling when you twist your ankle? That's inflammation. Yes, our body tries to heal on its own, and the infection subsides once the repair is done. But inflammation can turn harmful if it lingers too long. It becomes a problem when it becomes chronic. Deepika Sharma, a personal trainer, states, 'Inflammation turns into a low-grade, persistent activation of the immune system, which can silently damage tissues and organs over time.' High consumption of processed foods (particularly refined sugars, trans fats, and seed oils), long-term stress, insufficient sleep, sedentary lifestyles, and environmental pollutants are common causes of chronic inflammation. These unhealthy foods can cause several health risks. The trainer explains that these stressors disrupt metabolic pathways, increase oxidative stress, and promote the release of inflammatory markers such as CRP, IL-6, and TNF-alpha. Inflammation is not the problem, says Deepika Sharma. According to her, directly treating inflammation (for example, with NSAIDs) may provide temporary relief, but the inflammation will continue unless the underlying cause—lifestyle, hormone imbalance, gut health, or diet—is found and addressed. How to reduce inflammation? Deepika Sharma suggests several foods to reduce inflammation in the body: 1. Anti-inflammatory fats: Olive oil, avocados, ghee. 2. Fibre-rich plants: Veggies, berries, legumes 3. Omega-3s: Fatty fish, chia seeds, flaxseeds 4. Spices: Turmeric + black pepper, ginger, cinnamon Look at the list of foods that you should avoid to reduce inflammation. (Source- Freepik) 5. Probiotic & prebiotic foods: Yogurt, fermented veggies, garlic, onion She advises some daily habits to incorporate in our lifestyle: 1. Sleep on time: Poor sleep raises inflammatory markers 2. Move: Exercise reduces systemic inflammation 3. Meditate: Mindfulness lowers IL-6 and CRP 4. Stop snacking constantly: Let your body rest. Foods to avoid The trainer warns against consuming certain foods that may trigger prolonged inflammation in the body: 1. Processed Sugar: It causes a cytokine storm and raises insulin. For instance, candy, soda, and 'healthy' cereal. 2. Refined Carbs: White bread, pasta, and white rice are examples of refined carbohydrates that can cause fluctuations in blood sugar. 3. Seed oils: Seed oils, such as sunflower, soybean, and maize oil (found in most processed foods), cause omega imbalance, which is a cellular chaos according to Ayurveda (excess pitta). 4. Processed Meats: Processed meats, such as sausages, bacon and gammon, produce AGEs, nitrites, and damage to the immune system. 5. Alcohol: Alcohol causes dehydration and damage to the gut wall.
