Diet Mantra by Nutritionist Pallavi Shrivastav | Best Nutritionist

In recent years, India has seen a disturbing rise in heart attacks among young men at gyms, often in their 20s and 30s. These are not isolated incidents. One major contributing factor is the unregulated use of pre-workout supplements , often combined with poor diet, lack of medical screening, and overtraining. As a nutritionist, I’ve observed this alarming pattern firsthand. If you’re someone who takes pre-workout powders for an energy boost before exercising, it’s time to ask an important question — is your workout fueling your fitness or putting your heart at risk? The Shocking Trend: Heart Attacks in Indian Gyms What was once seen as a health issue of older adults is now affecting young, seemingly fit individuals. Common factors include: High-intensity training without medical clearance Dependency on energy supplements without understanding ingredients Undiagnosed hypertension or heart conditions Skipping warm-ups, poor hydration, and post-workout recovery What’s Ins...

Prediabetes is your body’s early warning sign that blood sugar regulation is starting to slip. The good news is, with the right diet and lifestyle choices, prediabetes is not only manageable but also reversible. If you are Indian and prediabetic, understanding the glycemic index (GI) of common foods can help you make smarter eating decisions that keep your blood sugar stable and prevent progression to Type 2 diabetes. What Is Prediabetes? Prediabetes means your blood sugar levels are higher than normal, but not high enough to be classified as diabetes. It is a critical stage to take action. Fasting blood sugar: 100 to 125 mg/dL HbA1c: 5.7% to 6.4% Ignoring this stage can lead to complications. Acting early through diet and exercise can restore normal levels naturally. Why Glycemic Index Matters The glycemic index ranks foods based on how quickly they raise blood sugar. Low GI foods (GI under 55) are digested slowly, causing a gradual rise in blood sugar, which is idea...

You might be avoiding sweets but still gaining weight or struggling with blood sugar. The reason could be hidden sugars in your everyday meals. These sugars are not always in obvious items like mithai or desserts. They quietly exist in packaged snacks, sauces, and even so-called healthy foods, adding calories and spiking your blood sugar. This blog will help you recognize these hidden sugars, read food labels smartly, and choose natural alternatives that support your health. What Are Hidden Sugars? Hidden sugars are added sugars found in foods where you least expect them. They are often added to enhance taste or shelf life and appear under various names on food labels. Common sources include: Processed and packaged foods Pickles, sauces, chutneys Ready-made spice blends Restaurant dishes and fast food They often appear under names like glucose, fructose, sucrose, corn syrup, or maltose. Indian Foods That Secretly Contain Sugar Here are common Indian items that may ...

  High blood pressure —or hypertension—is a silent threat. But with the right Indian foods, you can bring your numbers down, naturally and safely. 📉 Why Food Matters Certain foods regulate sodium, boost potassium, and support blood vessel function—all critical for healthy blood pressure. 🌿 Top 10 Indian Foods to Lower BP 1. Garlic (Lehsun): Relaxes blood vessels. 👉 Eat 1-2 raw cloves daily. 2. Bananas: Potassium-rich and great for your heart. 👉 1 banana per day is enough. 3. Beetroot (Chukandar): Improves blood flow. 👉 Drink beet juice or eat grated in salad. 4. Amla: Loaded with antioxidants + vitamin C. 👉 Take juice or eat raw fruit daily. 5. Spinach (Palak): Great for potassium, magnesium, and fiber. 👉 Add to parathas or dals. 6. Low-Fat Curd/Chaas: Supports heart health via calcium and probiotics. 👉 Add during lunch or as a snack. 7. Oats: Lowers cholesterol, reduces BP. 👉 Enjoy in upma, oats dosa, or porridge. 8. Coconut Water: Hydrating and...

  Living with arthritis doesn’t mean you have to live in pain. Indian food—when chosen wisely—can ease symptoms and support joint health naturally. 🧩 What Is Arthritis? Arthritis causes joint pain, stiffness, and reduced mobility. The two common types are: Osteoarthritis (OA): Cartilage breakdown Rheumatoid Arthritis (RA): Autoimmune inflammation 🥗 Why Indian Food Works Indian meals are full of healing spices and nutrient-rich ingredients like turmeric, leafy greens, and whole grains. With the right combinations, they can significantly reduce joint inflammation. ✅ What to Eat Turmeric (Haldi): Anti-inflammatory curcumin Ginger (Adrak): Natural pain reliever Flax seeds, walnuts: Omega-3s reduce joint swelling Ragi, sesame, curd, paneer: Strengthen bones Spinach, methi, moringa: High in antioxidants Amla, papaya, guava: Vitamin C rich fruits Jowar, bajra, oats: Healthy grains for weight control Toned milk, paneer: Boosts calcium without...