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NDTV
08-07-2025
- Health
- NDTV
5 Reasons Jowar Rotis Are Taking Over Indian Kitchens (And Why You Should Switch Too)
In most Indian households, no meal feels complete without some form of bread. Whether it is a soft roti, a flaky paratha or a buttery naan, these staples are more than sides — they are essential to how we eat. While wheat (ghehu) has long been the go-to grain, many people are rethinking their daily diets and turning to healthier alternatives. Millets, with their fibre-rich profiles and earthy flavours, are now popping up in more kitchens. And among them, jowar — also known as sorghum — is a clear favourite for those trying to eat clean. Once dismissed as old-school or rustic, jowar roti is making a strong return thanks to its simple, wholesome benefits. If you are considering a switch, here is why jowar deserves a spot on your plate. 5 Reasons People Are Switching To Jowar Rotis From Wheat: 1. Jowar Rotis Are Naturally Gluten-Free Looking for gluten-free alternatives? Jowar rotis could be the answer. Gluten is a protein found in grains such as wheat, barley and rye. For those with gluten sensitivity, cutting it out can reduce issues like bloating, fatigue, headaches, diarrhoea and constipation. Consultant nutritionist Rupali Datta says switching from wheat flour to jowar can make digestion smoother and meals more comfortable. So you can enjoy your sabzi-roti without the post-lunch slump. 2. They Help You Stay Full For Longer If you find yourself reaching for snacks an hour after eating, jowar roti might be what your diet is missing. According to Bangalore-based nutritionist Dr Anju Sood, jowar is loaded with high-quality fibre that aids digestion and helps manage weight. A single serving contains over 12 grams of fibre, which also makes it suitable for people managing diabetes. It keeps you full, helps you avoid unnecessary munching, and gives you a more balanced energy release. 3. Easier On The Stomach Than Wheat Rotis Jowar rotis are light, easy on the gut, and perfect for those who often feel heavy or bloated after a meal. The fibre content helps keep things regular and can reduce digestive discomfort. Many people find jowar rotis easier to digest than their wheat counterparts. Try pairing them with simple dals and sabzis, and you might notice your stomach feels calmer and cleaner. 4. Helps Manage Blood Sugar Levels Jowar has a lower glycaemic index compared to refined grains like white rice or maida. According to a 2012 animal study, jowar can help keep blood sugar levels more stable. For anyone managing insulin or trying to avoid midday energy crashes, this is a huge plus. Jowar rotis offer a slow, steady source of fuel - no spikes, no slumps. 5. Jowar Rotis Give You More Natural Energy There is more to jowar than just fibre. Consultant nutritionist Rupali Datta says it is rich in phytochemicals such as tannins, phenolic acids, anthocyanins, phytosterols and policosanols. These help protect the body from inflammation and remove free radicals. Jowar digests slowly, which means better nutrient absorption and long-lasting energy. If you often feel tired after a heavy meal, a lighter grain like jowar could be a smart fix. The Bottom Line From being gluten-free and high in fibre to supporting blood sugar and digestion, the benefits of jowar rotis go beyond just weight loss trends. They are part of a larger shift towards healthy Indian breads, diabetic-friendly rotis, and gut-friendly meals. Whether you are watching your energy levels, rethinking your carbs, or just trying to eat more mindfully, jowar rotis are an easy place to begin. And with so many regional recipes and simple methods to make them at home, this switch is both practical and sustainable.
NDTV
02-07-2025
- Health
- NDTV
Are Breakfast Smoothies As Healthy As You Think? Experts Weigh In
Smoothies have quietly found their way into breakfast routines around the world, and India is no exception. With more people shifting towards quick, fuss-free, and so-called 'clean' eating, smoothies have claimed a permanent spot in many morning diets. They look healthy, are easy to whip up in a mixer, and usually include nutrient-rich ingredients like fruits, curd, seeds, oats, and even leafy greens. But here's the question the health experts are now asking: Is a smoothie really the best thing to consume on an empty stomach? If you too start your day with a smoothie, you might want to pause and read on. While it is packed with healthful ingredients, the combination, temperature, and timing of consumption may make the option less ideal as your first meal of the day. Let us break it down. Also Read: Do You Eat Chai Biscuit Every Morning? Here's Why You Should Stop What Typically Goes Into A Breakfast Smoothie? Smoothie is typically made with the intent of being healthy, light, and filling. It mainly includes: Fruits like bananas, berries, mangoes, or apples Dairy such as milk, curd, or plant-based alternatives Add-ons like oats, peanut butter, chia seeds, or protein powders Toppings such as dry fruits, seeds, or even granola and breakfast cereals Natural sweeteners like honey, jaggery, or dates It may sound like a nutrient-rich bowl - and technically, it is. But not all nutritious foods are suited for consumption first thing in the morning, especially when combined into a single, cold beverage. According to consultant nutritionist Rupali Datta, "The first meal of the day should be easy on the digestive system and warm in nature to help awaken digestive enzymes." Smoothies, which are usually consumed cold and with variety of ingredients, may not always fit this bill. Also Read: Should We Or Shouldn't We Eat Bananas On An Empty Stomach? Photo Credit: iStock Why Smoothies May Not Be Ideal As Your First Meal? Here is why health experts advise often against starting your day with a smoothie: 1. Fruits like berries and bananas can trigger acidity: Fruits have a naturally acidic profile. While they are antioxidant-rich, eating them on an empty stomach can irritate the stomach lining in some individuals. According to the Surgical Consultants Of Norther Virginia, acidic foods consumed on an empty stomach may lead to symptoms like gas and heartburn, especially in those prone to acid reflux. 2. Dairy may be hard to digest early in the day: Curd is a probiotic and generally gut-friendly, but timing matters. Ayurveda recommends avoiding milk-based products first thing in the morning. Clinical nutritionist Dr. Simran Saini explains, "Curd may not be the best first food for the day as it can cause heaviness or sluggishness in the digestive system. Ideally, it should be consumed mid-morning or with lunch." Also Read: Should You Combine Non-Vegetarian Food With Dairy? An Expert Clears Things Up 3. Cereals and oats may spike blood sugar: While oats are considered healthy, the problem arises when they are combined with sugary fruits or ready-made breakfast cereals that often contain hidden sugars. This, along with the natural sugars in fruits, may cause a sharp rise and fall in blood sugar levels. A study in the journal Nutrients found that high-glycaemic breakfasts might provide an initial energy boost, followed by a crash that leaves one tired and hungry shortly after. 4. Cold temperature can disrupt digestive fire: Smoothies are usually served chilled. While this may seem refreshing, especially in summer, Ayurveda warns that cold food suppresses the digestive fire or agni, making it harder for the body to digest and absorb nutrients. As Ayurvedic expert Dr. Dixa Bhavsar shares, "Starting your day with cold foods slows down metabolism and weakens your digestive fire. Warm, freshly cooked foods are always better in the morning." What You Should Eat Instead For A Healthier Start? We are not saying smoothies must be banished from the breakfast menu, but they may not be the best first food of the day. Experts suggest beginning with something warm, easy to digest, and balanced in complex carbohydrates, proteins, and healthy fats to fuel you through the day. Here are some options that blend beautifully with Indian morning routines: Also Read: 5 Ways You Can Plan A Healthy Morning Ritual To Prevent Blood Sugar Spikes Photo Credit: Pixabay 1. Begin with warm water (with lemon, jeera or ginger): This helps hydrate the body, boost metabolism, and prepare your gut for the day. Nutritionist Lovneet Batra notes that lemon water or jeera water can support digestion and detoxification. 2. Add soaked nuts and seeds: A handful of soaked almonds, walnuts, chia seeds, or pumpkin seeds provides protein and healthy fats that are gentle on the stomach and help maintain steady energy. Clinical nutritionist Ishi Khosla says, "A few soaked almonds or a teaspoon of soaked chia seeds can nourish the body and keep blood sugar levels stable." 3. Choose warm, light breakfasts: Traditional Indian options like moong dal chilla, upma, poha, idli-sambar, or daliya offer a balanced mix of fibre, protein, and carbs - without overloading the digestive system. They are not only hearty but also rooted in time-tested wisdom. Click here for some of the most popular Indian breakfast recipes. Photo Credit: iStock 4. Enjoy smoothies mid-morning: If you love smoothies, have them around 10.30-11 am, once digestion is more active. That way, your body is better equipped to absorb all the goodness packed into your blender. Bottom Line: Smoothies are not unhealthy. But they may just not be the best breakfast choice for everyone, especially as the first meal on an empty stomach. Cold, complex drinks can hinder digestion, disrupt blood sugar balance, and affect gut health. Instead, take a moment to tune in. Trust your body, ease into the day with something warm and nourishing, and always seek personalised advice from a health expert. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information. Advertisement About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Smoothie Healthy Breakfast Is Breakfast Smoothie Healthy Show full article Comments
NDTV
30-06-2025
- Health
- NDTV
Why You Should Leave Mushrooms In The Sun Before Cooking Them
Mushrooms are the kind of staple that work with everything - stir-fries, pasta, soups, or gravies. They have a deep, savoury bite and can soak up flavours like a dream. But what makes them even more impressive is their nutritional profile. High in fibre, low in calories, and packed with antioxidants, mushrooms are the unsung heroes of quick weekday meals and wellness-friendly cooking. But here is the twist: mushrooms are also one of the very few non-animal sources of Vitamin D. And not just a trace amount - they can become significantly more beneficial if you use them right 'Mushrooms contain ergosterol, a compound that converts into Vitamin D2 when exposed to sunlight,' says consultant nutritionist Rupali Datta. In simpler terms? You can increase the Vitamin D content in mushrooms just by leaving them out in the sun before cooking. And yes, the sunlight trick really works. Research has shown that exposing mushrooms to direct sunlight for 15 to 30 minutes can dramatically boost their Vitamin D2 levels. Think of it as a five-minute beauty routine for your dinner ingredients - with health benefits that matter. What Makes Vitamin D2 Important For Health? Before getting into the how-to, it helps to know why Vitamin D2 matters. This vitamin is key for maintaining strong bones, regulating calcium levels, and supporting your immune system. For those who get limited sun exposure - due to lifestyle or location - mushrooms are one of the few food-based sources of Vitamin D2. But to benefit from it, you need to prep them a certain way. Here Are 5 Health Benefits Of Eating Mushrooms Daily Mushrooms are not only easy on the taste buds but also carry several health advantages. When eaten often, they can contribute to improved digestion, better weight management, and more. 1. Supports Weight Management Trying to eat lighter? Mushrooms might help. They are naturally low in calories and made up of nearly 90 per cent water. This makes them a filling addition to your meals without significantly bumping up your calorie intake. 2. Aids Gut Health And Immunity Mushrooms contain selenium, a mineral that helps your body produce antioxidants. These antioxidants support your gut and immune system. In addition, mushrooms work as a prebiotic, meaning they help feed the good bacteria in your digestive tract. 3. Promotes Brain Health And Vision Thanks to nutrients like beta-carotene (a form of Vitamin A), mushrooms may help maintain healthy skin and protect vision. They are also rich in Vitamin B2, which is known to support eye function and neurological health. 4. Helps Regulate Cholesterol Levels Mushrooms contain both lean protein and dietary fibre, which can assist in lowering bad cholesterol. Including them in your diet may be good for your heart over the long term. 5. Strengthens Bones Calcium content in mushrooms contributes to bone strength. Eating them regularly may lower the risk of developing age-related bone conditions. How To Boost Vitamin D2 In Mushrooms Naturally According to dietician Urvi Gohil, mushrooms like button, portobello, and shiitake contain a compound called ergosterol. When exposed to UVB rays from midday sunlight (between 10 am and 2 pm), ergosterol gets converted into Vitamin D2. Step-By-Step: Sun-Drying Mushrooms For Vitamin D The process is simple, but timing matters. If you store mushrooms away from light or cook them straight from the fridge, the conversion will not happen. Here is how to activate their Vitamin D2 potential: Slice the mushrooms. Arrange them so the brown side faces the sun. Leave them in direct sunlight for 30–60 minutes between 10 am and 2 pm. Cook and consume them the same day to retain maximum Vitamin D2 content. How Much Sunlight-Exposed Mushroom Should You Eat? As per the expert, just 100g of sun-exposed mushrooms can provide around 10–15 micrograms of Vitamin D2. That covers approximately 50–75 per cent of your daily requirement, making it an easy and natural way to top up your Vitamin D levels. here for simple mushroom recipes.
NDTV
25-06-2025
- Health
- NDTV
How To Keep Spinach, Methi And Coriander Fresh During The Monsoon Season
The monsoon season brings much-needed relief from the heat - cooler winds, the scent of wet earth, hot chai and those golden, crunchy pakoras. But it also brings a big headache to your fridge: leafy vegetables that wilt, slimy or blacken overnight. From spinach and coriander to methi and lettuce, these delicate greens cannot handle the damp, humid air. If you have brought home a fresh bunch only to find it limp and unrecognisable the next day, you are not alone. The moisture-heavy monsoon air plays a key role in accelerating spoilage. Refrigerators often trap this excess humidity, especially in vegetable bags, leading to sogginess and rot. But that is not the whole picture. Bangalore-based nutritionist Dr Anju Sood says, "The monsoon creates ideal conditions for microbes and bacteria to thrive, which can easily contaminate leafy vegetables. Since these greens often grow in potentially contaminated soil, harmful microorganisms can seep into the leaves, especially in varieties with more surface area." Also Read: Food Getting Spoiled In Monsoon? Here're Quick Tips To Keep Moisture At Bay Can You Eat Leafy Greens During The Monsoon Season? You do not have to ban leafy greens from your kitchen altogether - you just have to handle them more carefully. Nutritionist Dr Rupali Datta shares, "Much depends on how you source, clean, store, and cook your greens." She strongly advises against eating greens served outside, where hygiene is uncertain. "At home, make sure to wash them thoroughly and always cook them well. The heat from cooking destroys most bacteria and germs, making the vegetables safe to consume," she adds. Also Read: Expert Tips to Stay Healthy And Boost Immunity During Monsoon Photo Credit: iStock Monsoon Vegetable Shopping Tips: How To Buy Fresh Greens Storing leafy vegetables correctly begins with smart buying. Here is what to keep in mind the next time you go shopping for palak, methi or lettuce: 1. Avoid Buying In Bulk: Greens spoil quickly, especially in humid weather. Buy small quantities even if it means more frequent trips to the market. 2. Inspect Before You Pick: Skip any bunches that look soggy, discoloured, or have drooping stems. 3. Check The Texture: Rub a leaf gently between your fingers. If it feels crisp and holds shape, it is fresh. If it tears too easily or sticks to your fingers, it is best avoided. Should You Wash Leafy Vegetables Before Storing Them In The Fridge? The short answer is no. Washing greens before storing only adds more moisture, which accelerates spoilage. Instead, shake off visible dirt, remove any wilted or yellowing leaves, and store as dry as possible. How To Store Leafy Vegetables During Monsoon: A Step-By-Step Guide Here is a simple, three-step technique that works well for Indian kitchens - no fancy equipment needed. Step 1: Wrap The Greens: Sort through the bunch, discard damaged leaves, and wrap the rest in a clean cotton cloth or kitchen tissue. This helps absorb excess moisture. Step 2: Use A Container Or Zip-Lock Bag: Place the wrapped greens inside a storage container or zip-lock bag. Do not seal it completely. Leaving room for airflow helps keep them fresh. You can also poke a few holes in the bag for ventilation. Step 3: Store In The Right Fridge Drawer: Place the bag in the vegetable crisper section of your refrigerator. This drawer usually has the right humidity balance to preserve leafy greens. Also Read: Don't Make These 5 Mistakes While Sipping Chai During Monsoon Photo Credit: iStock Bonus Kitchen Tips To Keep Greens Fresher For Longer Do not mix greens. Store methi, spinach, coriander, etc., separately. Use within 3-4 days. Even with perfect storage, greens are best eaten fresh. Avoid keeping them in plastic bags. Unless ventilated, they trap humidity. Leafy vegetables like spinach, methi, and coriander are nutrient-rich and versatile, but they demand extra attention when the skies open up. From how you shop to how you store, every step matters. So, the next time you bring home a fresh bunch of greens, give them a little extra care. Your meals - and your wallet - will thank you. Advertisement About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Monsoon Tips Vegetable Storage Tips Leafy Greens Show full article Comments
NDTV
23-06-2025
- Health
- NDTV
Cucumber Juice For Breakfast? Here's What It Does To Your Body
It is often said that the way you start your day sets the tone for the rest of it. Choosing a healthy morning ritual can leave you feeling energised and refreshed, while unhealthy choices may impact your mood and energy levels. Among the many nutritious options available, cucumber juice stands out as a simple yet powerful addition to your morning routine. Made from fresh cucumbers, this beverage has a high-water content and contains essential nutrients, making it great to consume on an empty stomach. If you are looking to enhance your overall well-being, here is why cucumber juice deserves a spot in your daily diet. Also Read: Cucumber Vs Lauki Raita: Which Packs More Health Benefits? Is It Good To Drink Cucumber Juice Every Day? Absolutely! There is no harm in making cucumber juice a part of your daily diet. Cucumber has a high-water content and contains vitamins like vitamin K and C, making them beneficial for your health. To reap its maximum benefits, it is best to consume it first thing in the morning. Can Cucumber Help Balance Hormones? While cucumber alone will not balance hormones, it can support hormonal health. It is a good source of phosphorus and calcium- minerals that play a key role in maintaining hormonal balance. Are There Any Side Effects Of Eating Cucumber? Cucumber is generally safe to consume. However, excessive intake may cause bloating or indigestion, particularly in individuals with sensitive digestive systems. Always remember, moderation is key. Photo Credit: iStock Here Are 5 Health Benefits Of Consuming Cucumber Juice Every Morning: 1. Helps Hydrate The Body: While sleeping, our body loses fluids, which can make us feel slightly dehydrated in the morning. If you drink cucumber juice in the morning, it can help replenish the lost fluids and hydrate you from within. According to nutritionist Rupali Datta, cucumbers are made up of over 90% water, making their juice an excellent natural hydrator. What's more? It'll also help flush out toxins from the body. 2. Supports Weight Loss: Have you been trying to lose weight lately? If so, consider incorporating cucumber juice into your morning routine. Cucumber juice is low in calories and high in water and fibre, so drinking it can help you keep full for longer and prevent unnecessary snacking during the day. So, swap your cup of chai or coffee with a glass of cucumber juice and see how it transforms your health. 3. Improves Skin Health: Yes, drinking cucumber juice in the morning can also be beneficial for your skin. As per the National Institutes of Health (NIH), cucumbers contain silica, vitamin C and antioxidants that help reduce inflammation and prevent acne. Drinking it regularly may also help reduce puffiness and improve skin elasticity. 4. Aids Digestion: Starting your day with a glass of cucumber juice can also aid in digestion. What makes it so great? It is because this juice has a high fibre and water content, both of which are essential for a healthy digestive system. Once you start drinking it every morning, you'll notice that you experience bloating and constipation less often. However, remember not to consume more than one glass. Also Read: Looking For A Post-Gym Snack? Try This Spicy Cucumber Toast Ready In Just 10 Minutes Photo Credit: iStock 5. Regulates Blood Pressure Did you know cucumber juice can also help regulate your blood pressure? A study by the NIH states that cucumbers are packed with potassium and magnesium, which support heart health and thus help regulate blood pressure levels. Drinking cucumber juice can also aid in improving overall circulation. Whether you are looking to improve your digestion or overall wellness, a glass of cucumber juice every morning is a simple and natural way to start your day right. Advertisement For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Cucumber Cucumber Juice Cucumber Juice Benefits Show full article Comments
