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That daily soft drink habit? Or the “healthy” glass of orange juice with breakfast? Turns out, both might be quietly messing with your blood sugar more than you realise. A new study has found a strong link between drinking sugary beverages, including fruit juices, and a higher risk of developing type 2 diabetes. If you are sipping on soda, fruit juice, energy, or sports drinks regularly, it may be time to rethink. According to researchers from Brigham Young University in the US, these drinks could be pushing your chances of type 2 diabetes (T2D) much higher than previously believed.

The team noted that sugars consumed through nutrient-dense foods – like whole fruits, dairy, or whole grains – behave differently in the body and do not overwhelm the liver.

Fruit juice did not get a free pass either. One extra 250 ml glass of 100 per cent fruit juice, juice drinks, or nectars a day led to a 5 per cent higher risk of T2D.

“This is the first study to draw clear dose-response relationships between different sugar sources and type 2 diabetes risk,” said lead author Karen Della Corte, nutritional science professor at BYU.

“It highlights why drinking your sugar – whether from soda or juice – is more problematic for health than eating it,” she explained.

Let’s just agree that lunch for someone managing diabetes isn’t just about eating light and healthy, it is about eating smart. The afternoon laziness hits harder when your blood sugar dips or spikes, and that’s where the right sabzi can come to your rescue. Who said sabzis made with seasonal vegetables have to be boring? In fact, some simple sabzis, made with regular pantry produce, can be delicious, healthy and so good for your health if you have diabetes. So, if you are a diabetic and struggle with what to eat every day, here are some simple yet delightful sabzis that come together quickly and are perfect for your afternoon lunches!

This sabzi is wholesome for a reason: Lauki is full of water, and fibre, and is super light on digestion. Add chana dal to the mix and you have a great protein and fibre combination that helps regulate blood sugar levels. You can temper it lightly with jeera, hing, haldi, and ginger, and make this dish mildly spicy and incredibly nourishing. Sprinkle some coriander and you’re good to dig in! It’s comforting without being too heavy, and perfect with a small serving of starch-free rice or rotis.

As temperatures soar, so does our craving for juicy, refreshing fruits. But for people with diabetes, the sweet world of fruits often comes with caution. While many fruits contain natural sugars, not all of them are off-limits. In fact, several summer-special fruits offer hydration, fibre, and antioxidants without causing blood sugar spikes-if eaten in moderation. Nutritionist Shilpa Arora explains that diabetics need to be careful with fruit choices. She suggests going for fruits with a low glycaemic index and high fibre content. Here’s a list of diabetic-friendly summer fruits that check all the right boxes.

Jamun is a classic Indian summer fruit that’s a favourite among diabetics. With a glycaemic index of just 25 and rich in compounds like jamboline, jamun helps convert starch into energy, potentially regulating blood sugar levels. Its seed powder is also used in Ayurvedic formulations for managing diabetes. Here’s how to add jamun to a diabetes diet. 

Crunchy and mildly sweet, guavas are low in calories and rich in dietary fibre, making them ideal for blood sugar management. The vitamin C content also helps reduce oxidative stress, which is higher in diabetics. Prefer the fruit whole rather than in juice form to retain the fibre.

We all want our meals to be tasty, comforting, and fulfilling, especially lunch, since it fuels us through the second half of the day. But in the rush to eat quickly or load up on our favourite sabzi-roti combo or a big bowl of rice, we often forget to start our meals right. That first bite matters more than you think, especially if you are trying to manage your blood sugar. One of the easiest yet most underrated tricks, as per an expert, is starting your meal with a bowl of salad. Just a few minutes of chewing on crunchy, fibrous veggies before your main meal can make a huge difference, especially for diabetics. Why? Let’s find out!

As per dietician Shweta J Panchal, eating a salad first introduces fibre to your meal. Eating fibre slows down the speed with which sugar, which is present in roti and rice, enters your bloodstream. This means fewer sugar spikes and more stable energy after eating. This would make your meals balanced and also won’t spike your blood sugar.

Packed with heart-healthy fats and antioxidants, this oil supports blood sugar balance and also enhances the flavour of the salad. Just add in some spices and lemon for a quick dressing.

Managing diabetes is not just about avoiding sugar or reading nutrition labels like a hawk. It is also about being smart with how you cook and consume your food. In fact, what happens to your food after cooking could significantly impact your blood sugar levels. We are talking about cooling simple, everyday foods before eating them. While it might sound like a hack for lazy leftovers, cooling some cooked foods can actually be a smart dietary move for diabetics. If you are someone trying to manage diabetes more effectively, this article could change the way you approach your plate. Here is what nutrition experts suggest.

Cooling certain foods after cooking may help stabilise blood sugar levels, according to dietitian and nutritionist Shweta J Panchal. These are some foods she recommends refrigerating before eating to better manage diabetes.

Legumes such as rajma and chhole should be cooled in the refrigerator after cooking. According to the expert, “Cooling these legumes will increase the amylose content and resistant starch.” This helps keep post-meal blood sugar levels steadier. No wonder hummus with carrot sticks is often recommended as a healthy snack for diabetics.

It wouldn’t be an exaggeration to say that diabetes today is more than just a health condition. It is a global epidemic. According to the World Health Organisation (WHO), over 830 million people worldwide are currently living with diabetes. The International Diabetes Federation (IDF) further reports that India ranks second globally, with an estimated 89.8 million adults affected as of 2024 – a number expected to rise to 156.7 million by 2050. What makes this even more concerning is that type 2 diabetes is manageable, but not completely curable, and your lifestyle plays a major role. Poor diet, lack of physical activity, stress, and irregular sleep are key contributors. While medication is important, long-term diabetes management often depends on sustainable lifestyle choices and mindful eating.

This is where traditional remedies like guava leaf tea come into the picture. Long used in traditional medicine, guava leaves have properties to support blood sugar regulation. Let’s explore the benefits and how to include it in a 

A study published in the journal Molecules found that polysaccharides extracted from guava leaves can significantly reduce fasting blood sugar, total cholesterol, and triglyceride levels in diabetics. The same study also observed improved antioxidant enzyme activity and a reduction in liver, kidney, and pancreatic complications.

Ramadan is a time for spiritual reflection, fasting, and sharing meals with loved ones. After a long day of fasting, indulging in a sweet treat is a cherished tradition in many cultures. Here are seven easy and delicious desserts that add a special touch to your Iftar spread. These seven delicious and easy-to-make sweets add a special touch to your Iftar table. Whether you prefer traditional delights like Sheer Khurma and Malpua or healthier options like Date Energy Balls, there’s something for everyone to enjoy.

A rich and flavourful dessert made with vermicelli, milk, dry fruits, and dates, Sheer Khurma is a must-have for Ramadan and Eid celebrations. The warm spices and creamy texture make it a comforting treat after Iftar.

This popular Middle Eastern dessert is made with shredded pastry, filled with a creamy cheese or custard layer, and soaked in fragrant sugar syrup. Kunafa has a perfect balance of crunch and sweetness, making it a delightful post-Iftar indulgence.

Soft and fluffy Malpua is a delightful treat enjoyed across India. This popular dessert is prepared on various special occasions and is especially famous in Odisha, West Bengal, and Nepal. Whether offered in worship or served during festivals, Malpua holds a special place in Indian households.

As Holi approaches, Indian homes are filled with the aroma of traditional sweet and savoury dishes, and Malpua is one of them. Unlike Gujiya or other sweets, Malpua has a distinct taste. Made with flour and dipped in sugar syrup, it is crispy on the outside and soft on the inside. However, making this classic dessert perfectly requires some skill. If you want to prepare flawless Malpua for Holi this year, here are some useful tips for you.

In India, festivals are all about good vibes and even better food. With Holi around the corner, preparations are in full swing. And let us be honest – Holi is not complete without Gujiya. That crispy-on-the-outside, soft-on-the-inside bite of sweetness is what makes the festival even more special. But making Gujiya at home is not always smooth sailing. If the dough is off or the filling is not right, it can ruin the whole batch. Sometimes Gujiya turns out hard or even bursts while frying, and it usually comes down to a few simple mistakes. Here are the six most common ones to avoid if you want perfect Gujiya this Holi.

The crispiness of Gujiya depends on how well you knead the flour. If the dough is not mixed properly, the outer layer will not have that perfect crunch. Always add ghee or oil in proportion to the flour. The trick is to mix enough ghee or oil so that the flour holds its shape when pressed in your hand. If you skip this step or get the balance wrong, the Gujiya will turn out soft and lose that signature crispiness.

Holi 2025: Colour on hands, gulaal on cheeks and smiles on everyone’s faces — if you haven’t guessed already, we are talking about Holi. Youngsters sneakily splash water balloons at each other and load their water guns with bright pigments. Meanwhile, adults exchange warm hugs and stories over gujiyas and thandai. Holi is incomplete without delicious food. Dahi chaat is one of the lip-smacking treats that is savoured during this festival. There are many variations worth trying. Here are some tasty curd-based chaat recipes that you can prepare at home for a fun and flavourful celebration:

A street-food speciality, papdi chaat strikes the right balance between crispness and coolness. The chilled curd combined with papdis and an array of masalas and chutneys, can be the perfect Holi treat.

Samosa and chaat – can there be any other iconic snack combo? We think not. Imagine taking a scrumptious bite into the spice-infused mashed potato, drizzled with sweet curd.