Latest news with #SimratKathuria
Hindustan Times
11-07-2025
- Health
- Hindustan Times
Dietician recommends 5 simple ways to add dates to your diet and how many should you eat daily
Dates are more than just a topping for halwas. Yes, while they may be a hero ingredient, this dry fruit offers much more than that. They are a healthy fat considered as a sugar replacement and often used in the diet, but mindfully, of course. Simrat Kathuria, dietician and wellness coach, shared with HT Lifestyle how date or khajoor is gaining momentum in the advent of clean-eating behaviour. Dates contain fibre.(Shutterstock) Explaining the nutritional benefits of dates, she said, 'There has been much talk about sugar versus khajoor in the clean-eating movement, and rightly so, for it is a smart nutritional choice. Refined sugar is nutritionally devoid. It increases blood sugar levels, leading to weight gain and lifestyle-related diseases of moderate notoriety: type 2 diabetes, PCOS, and fatty liver. On the other hand, the indigestible-fruit-sweetener could be more than a mere sugar load; it contains fibre, iron, magnesium, potassium, vitamin B6, and antioxidants such as flavonoids and carotenoids. Eating dates regularly in moderation supports good gut health, improves iron levels (especially a boon for women), and may help maintain heart health." ALSO READ: 5 ways to take control of your sugar cravings and naturally produce dopamine How to add dates to your diet? Dates go well with a banana smoothie. (Shutterstock) The dietician shared five different ways to eat dates: Mix it with smoothies or protein shakes. Use it as a binder while preparing homemade energy balls or protein bars. Chop them up and add them to oats, yoghurt, or cereal. Use dates as a substitute for sugar in desserts like laddoos, cakes, or halwa. Stuff and eat for a quick snack. How many dates to eat in a day? Too much of anything isn't good, as after all, the very core principle of healthy eating is rooted in the understanding of fine balance. The same goes for dates, too. Even with their robust nutritional profile and health benefits, dates should be consumed in moderation to avoid excess calorie or sugar intake. Simrat shared the ideal date consumption throughout the day and added, 'If you wanted to consider dates, this comes into the picture because of their low to moderate glycaemic index. Their fibre content enables dates to release sugar more slowly into the bloodstream, thus preventing insulin spikes and subsequent energy crashes. This is great for keeping away sweet cravings; you only need 2-3 dates in the mid-morning or post-lunch to offer a clean energy boost. But it is also important to understand that dates are usually very calorie-dense. Thus, for most, anywhere from two to four medium-sized dates can be fine throughout the day.' 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.
Time of India
10-07-2025
- Health
- Time of India
One superfood, many benefits: Special soup solution for hair loss and fatigue, suggests top nutritionist
Hair fall, constant fatigue, and low energy levels are some common complaints that people generally have as their age increases. While many turn to supplements or treatments for relief, nutritionist Simrat Kathuria suggests a natural and effective remedy: fresh moringa soup. In a YouTube short, she highlighted the benefits of incorporating this nutrient-rich superfood into daily meals to combat issues like hair thinning, anemia, and overall weakness. Known for her practical diet solutions, Kathuria's recommendation comes from both experience and a deep understanding of nutritional science. Why Moringa Deserves To Be In Your Daily Diet Kathuria, who has been in the field of nutrition for over 20 years, introduced this remedy as part of her 'Healthy Soup Series'. She pointed out that moringa is especially helpful for those facing chronic hair fall, low energy, or signs of anemia. According to her, visible improvements in hair growth and vitality have been seen not just in her personal routine but also among her clients. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Don't Drink Apple Cider Vinegar in 2025 Gundry MD Learn More Undo She recommended saving and sharing the recipe, particularly with individuals struggling with such health concerns. Packed With Nutrients In the short video, Kathuria described moringa as a 'powerhouse of nutrients,' rich in vitamins A, C, and E, along with a strong iron profile. These nutrients support better blood circulation, nourish hair follicles, and improve scalp health. She added that this natural soup is particularly effective during colder months, when such issues tend to worsen. Kathuria emphasized that including moringa in one's daily diet can naturally reduce fatigue, improve immunity, and contribute to healthier hair without relying on artificial supplements. About Simrat Kathuria Simrat Kathuria is the founder and director of The Diet Xperts, a wellness service that offers personalized nutrition plans. She earned her BSc in Dietetics and Nutrition from Punjab Agricultural University and a Post Graduate Diploma in Nutrition & Dietetics from Government College for Women, Ludhiana. A member of the Indian Dietetic Association, Kathuria has received several accolades including the Times Healthcare Pioneer award in 2015 and Best in Class Dietitian from the Global Achievers Forum in 2017.
Time of India
06-06-2025
- Health
- Time of India
Ube, taro, matcha: Milk gets a colourful boost
Milk, the quintessential household staple, has been transformed into a colourful and aesthetic beverage with a range of flavours added to it. While milk retains its fundamental relevance, it's the flavour innovations that are truly capturing attention. A recent report highlights this shift, noting that Gen Z often perceives traditional, plain milk as a 'Boomer beverage'. This demographic's influence has ushered in an era where milk is not just about nutrition, but also about personalised experiences and visual appeal. ' Flavoured milk can be a nutrient-dense beverage option' Flavoured milk drinks often evoke a strong sense of nostalgia, transporting many back to childhood. However, in today's health-conscious landscape, this emotional resonance is overshadowed by the functional benefits sought by consumers. 'With better formulations, including options with lower sugar, functional nutrients and cleaner labels, flavoured milk has become a part of a healthy diet. It is a convenient source of quality protein and carbohydrates for someone with a high energy need. It can be a nutrient-dense beverage option that contributes to recovery and energy without being 'indulgent',' says Dr Simrat Kathuria, a celebrity dietician and wellness coach. Gen Z is highly trend-aware, often discovering global influences online and expecting local offerings to meet the same standards. They demand authenticity and want to see real ingredients to know what they are consuming YuSung Eo, co-founder of a tea brand 'It has the perfect carb to protein ratio for post-workout recovery' While taste remains important, factors like nutritional benefits, ingredients, etc, are also vital. 'Flavoured milk has the perfect 4:1 carb-to-protein ratio for post-exercise muscle recovery. Using low-sugar flavoured milks can provide hydration, satiety, and recovery – all in one beverage,' explains Dr Kathuria. Maryam, a marketing professional, avoids anything too sugary, 'Sugar spikes my energy level. So, I check the protein to carb ratio, and sugar content. I like to know whatever I am consuming is doing something positive for my body,' she says. 'Flavoured milk can be customised for dietary needs' Today, customisation is a lifestyle for consumers. 'Milk is already an integral part of Indian consumption habits. Flavoured milk resonates with people because it builds on something deeply familiar. What makes it exciting is the ability to customise and express individuality through flavour, texture and presentation,' says YuSung Eo, co-founder of a tea brand. Meera, a student in Kolkata, who recently started working out at the gym, has never enjoyed the taste of a protein shake. 'Flavoured milk is not heavy, and tastes far better than a protein shake in plain milk. It is like a little post-workout sweet treat for me,' she shares. 'I prefer to have oat-based flavoured milk because I am lactose intolerant. It not only tastes amazing, but doesn't upset my stomach either. Choosing dairy flavours that help my dietary needs is a blessing in today's time,' says Meher, a chartered accountant in Pune. Popular types of flavoured milks Taro milk, Matcha milk, Protein chocolate milk, Pumpkin spice milk, Ube milk, Banana milk, & Rose milk Get the latest lifestyle updates on Times of India, along with Eid wishes , messages , and quotes !
Indian Express
29-05-2025
- Health
- Indian Express
Actor Shehnaaz Gill's weight loss meal plan: Why a dietician finds it easy for everybody to follow
Written by Simrat Kathuria, For some time now, actor Shehnaaz Gill has been sharing her weight loss journey, which she said was possible in six months. Although she has approached a balanced approach of correcting all aspects of her lifestyle hygiene, she has credited her transformation to diet and portion control. She has also eliminated sugar and junk foods. Can this work for you too? Let's dive in if you think that food is medicine for your body and can prevent calorie build-up. This is an original example of ritual versus diet. Turmeric works on inflammation. Apple cider vinegar (ACV) can help with blood sugar control and reducing hunger pangs, both of which can help with weight loss. Studies suggest that ACV can help reduce post-meal blood glucose spikes, improve insulin sensitivity and slow down the rate at which the stomach empties. Tea provides just enough caffeine kick without causing overstimulation. It's a gentle, earth-based beginning—not a shocking cleanse. If you notice, these aren't 'trendy' superfoods, they are tried and tested staples that nourish the gut. Moong is a great source of plant protein and lends satiety through fibre. Methi promotes hormonal balance and is rich in fibre too. Poha with curd can aid in weight loss due to its low calorie content, high fibre and the probiotics from curd, which can improve digestion and metabolism. A granola bar, with its mix of seeds, nuts or oats, can give you portion-controlled good fat and fibre. I would rate this as a thoughtful mix of cooked and raw foods, protein, fibre and healthy fats. Always begin with salads that are rich in fibres and micronutrients. Ghee helps with vitamin absorption, sprouts provide enzymes and iron, and tofu balances it all out with clean protein. This is not excess. Makhana is such an under-appreciated snack. It has a low glycemic index — which means it doesn't raise blood sugar as easily — is high in magnesium and calcium, while the ghee makes it feel more satiating. A snack that nourishes, not just feeds a craving. A quick and easy to digest dinner. Khichdi is low in calories, high in fibre and provides a balance of carbohydrates and protein, which reduces the urge to snack at midnight. Curd is rich in protein and probiotics, which can help improve metabolism and manage hunger. Curd at night is a personal choice (some do great with it, some do not) but it's all about how you feel. Lauki soup is low-calorie, high-fibre, low fat and hydrating. A comfort meal to promote sleep and recovery. (Kathuria is a celebrity dietician and nutrition consultant)
Hindustan Times
07-05-2025
- Health
- Hindustan Times
Type 5 diabetes and diet: How are they linked? Dietician explains and shares 4 tips for healthy eating
While most people are familiar with type 1 and type 2 diabetes, type 5 diabetes is an equally important yet often overlooked form. Linked to pancreatic disorders and genetic predispositions, type 5 diabetes is emerging as a growing health concern that warrants greater awareness and understanding. Linked to pancreatic disorders and genetic predispositions, type 5 diabetes is emerging as a growing health concern.(Shutterstock) In an interview with HT lifestyle, Dr Simrat Kathuria, celebrity dietician and wellness coach said, 'Type 5 diabetes arises with conditions affecting pancreatic function, like pancreatitis, cystic fibrosis, or even post-pancreatic surgery. Genes take the blame here; lifestyle, however, nurtures or resists their growth. A lot of people fail to realise the sheer power diet holds in managing and preventing these intricate forms.' Also read | What is Type 5 diabetes, the condition that affects 25 million people worldwide? Explaining the power of diet on our health, Dr Simrat Kathuria added, 'Our genes are something we cannot change, but our food plate can. Smart dietary choices are your first line of defense, even for rare types of diabetes. Food truly is medicine.' Here's how diet can manage type 5 diabetes: Follow anti-inflammatory diet A low-glycemic, anti-inflammatory diet would make the best culinary medicine. Balance is non-negotiable, whole grains, fibre-filled veggies, plant proteins, and healthy fats. These foods not only keep the blood sugar from skyrocketing but also ease the strain on the pancreas. Minimise refined carbs and added sugars These spike insulin demand, and in someone with impaired pancreatic function, that's like adding fuel to the fire. Refined carbs can increase insulin demand.(Freepik) Hydrate People skip water but gulp down sugary drinks or packaged fruit juices. That's a big no! Water, herbal teas, and fresh coconut water are better allies. Also read | Type 5 diabetes: Doctor explains causes, symptoms, prevention tips Watch your meal timings Long gaps in between meals or irregular eating patterns can be hazardous to glucose metabolism. Keep meals smaller and consistent all throughout the day to maintain energy and sugar levels. A Mediterranean-type diet with omega-3s (from flaxseeds, walnuts, and fatty fish) reduces systemic inflammation, a condition common to all diabetes types, including Type 5. 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.
